Vicious cycle

Scott Schwab:
I started thinking the other day about sleep and how important it is to our health. On average, a person who weighs 150 pounds will burn about 65 calories per hour as they sleep. By applying some math we see how important the hours we sleep become. With the recommended 8 hours of sleep per night, we would burn on average about 520 calories.
What a great way to start our day and be rejuvenated. However, increasing amounts of Americans suffer from lack of sleep and insomnia. It is recorded in the American Health Journal, that adults are staying up later and often times not staying asleep. Even more interesting, I read an article that for the first time, adults are now gaming more than teenagers.
With the wonders of Tevo and net flix and game consuls that put the atari to shame, we are finding more reasons to stay awake and get into our show or our game. Life is not slowing down by any means, and our responsibilities are not being reduced. We are finding more time being put in at our jobs, more societal events, sporting events, children's extra curricular activities, etc. We wonder where the time goes, but it is disappearing before our face.
Sleep however, recharges our battery for the next day. It also has effects with healthy skin, healthy mind, and a healthy heart. As we push our bodies more and more, we begin to notice the affects of aging, stress, and even anxiety. This cycle continues and we find ourselves getting sick for no reason, having trouble doing daily tasks, and having interest in normal tasks. Sound familiar? Maybe we need a 5 hour energy, because "what is your 2:30 feeling like?" Wrong, the last thing you need is extra sugar and caffeine.
Many people are finding difficulty sleeping, because of the amounts of sugar and caffeine that they consume during a day. Though we may not fully realize it, we are putting things in our body that affect our daily routine and ultimately our overall happiness. We must sleep, but how can we do that with gallons of soda and ounces of sugar in our body? It is time to take back our lives, by inserting a little discipline. When it is time to go to bed, shut off the T.V. or game and go up to bed. Additionally, we need to avoid taking things into our bodies that keep us awake.

Here are 10 tips that if implemented can help you find balance and avoid the vicious cycle of sleep deprivation.

1) Early to bed early to rise
2) Avoid caffeine and high amounts of sugar
3) Exercise...It helps prepare your body for sleep
4) Read a book rather than watch T.V. for relaxation
5) Make your evening meal earlier, it takes time for the body to digest
6) Drinking, limit drinking so you are not getting up in the night
7) Eat whole grains and vegetables throughout the day
8) Avoid hours of T.V. watching or game playing, or Internet surfing
9) Get tasks for the day completed and not let them linger into tomorrow
10)Personal hygiene is very important, take a shower, brush teeth, etc.

On a final note, realize that bodies that have more muscle will burn more calories. Lean muscle requires more energy and will burn more calories per hour than fatty cells. Here is a video that points out the benefits of sleep:

How Many Calories Do You Burn Sleeping? -- powered by ehow

Eating Healthy all Day

Chandi Schwab

Remember to eat fist size portion sizes and a healthy snack in between, drink your smoothie either first thing in the morning, after your workout, or when you ge the late night munchies:)

Kiwi Strawberry Smoothie


INGREDIENTS
3 peeled kiwi
1 cup frozen banana slices
3/4 cup pineapple juice
1/2 cup frozen strawberries
1 scoop Vanilla protein (Dymatize Elite Gourmet)

DIRECTIONS
-Put all ingredients into blender except protein powder
-Blend until smoothie consistency is reached
-pour protein powder slowly into the funnel in the middle until well mixed
-ENJOY!




Spinache Egg Bake



Ingredients
1 container 32 oz. egg whites
1/4 cup chopped onion
1 cup chopped red peppers (or any other veggie you have on hand)
1 cup fresh spinach

-Spray a casserole dish with cooking spray
-Pour egg whites in casserole dish
-Add the onions, peppers or other veggies
-Add the one cup of fresh spinach and use back of a spoon to press spinach down and cover it with egg white
-Sprinkle choice of cheese over the top
-Bake in 350 degree oven for 40 minutes. Cut into 4-6 servings.

(Yummy with favorite salsa over it)


Avocado, Chicken, Mango, and Rice Salad



Ingredients
-1 1/2 cups rice (uncooked, preferably short grain) 11
-1 1/3 lbs boneless skinless chicken breasts
-2 tbsps oil
-1 1/4 tsps salt
-3/4 tsp ground pepper (fresh)
-3/4 cup red onion (chopped)
-1 mango (peeled and cut into 1/2 inch dice)
-1 avocado (peeled and cut into 1/2 inch dice)
-3 1/2 tbsps lime juice (2 limes)
-3/4 cup chopped cilantro

Directions
1 Cook rice until done, and rinse with cold water.
2 Coat chicken with 1 tbs. of the oil and season with 1/4 teaspoons of the S/P.
3 Cook chicken until done.
4 When chicken is cool enough to handle, dice into 1/2-inch pieces.
5 Toss the rice, chicken, onion, mango, avocado, and rest of the oil (1 tbs), remaining salt and pepper, lime juice, and cilantro.
6 Chill for at least 1 hour before serving.

Whole Wheat Flatbread Pizza


Dough Ingredients:

■2 cups whole wheat flour
■1 teaspoon sea salt
■1 Tablespoon extra virgin olive oil
■1 cup hot water

Dough Steps:

1.Sift the whole wheat flour into a medium bowl. Add the salt, then the oil, and lastly the hot water. Stir gently to mix.
2.With clean hands, knead the dough in the bowl by pressing it down, folding it in on itself, and pressing it together again. Knead for a few minutes. When you are done, make sure the dough is more or less in a ball shape.
3.Sprinkle a little flour in a medium glass bowl and rub the flour all over the bottom and sides of the bowl.
4.Place your dough ball in the bowl with any seams facing down. Then, wet a small towel with hot water and wring it out; lay this damp towel over the top of the bowl (not touching the dough at all).
5.Let the dough sit like this for at least 30 minutes.
6.Meanwhile, preheat the oven to 350°F. Clean a small area of your counter, sprinkle a generous amount of flour over it, and get your rolling pin ready.
7.After the dough has rested for at least 30 minutes, use clean hands to pick it up and gently throw it on your floured counter. Do this throw-down a few times, until it’s slightly flattened, and then gently pull it into two halves.
8.Set one half aside and roll the other with your hands for a moment, then set it down and begin rolling it out. Use the pin to roll slowly and steadily, from the middle out, until the dough is about 1/4 inch thick. Gently pick it up (you can flip it here if you have the urge) and lay it on a lightly oiled baking sheet. Repeat with the other half.
9.Place both baking sheets with the flatbreads in the oven and let bake for about 10 minutes. Next, follow the steps for the flatbread pizzas below.

Toppings for Flatbread #1:

■2 Tablespoons organic tomato sauce
■4 cloves of fresh garlic, peeled and sliced diagonally
■5 fresh basil leaves, sliced diagonally into thin strips
■A few pinches of sea salt
■A bit of fresh pecorino, shaved (optional; if vegan, leave out)
■A little extra virgin olive oil
Flatbread #1 Steps:

1.Using a large spoon, spread the tomato sauce evenly across the flatbread. Sprinkle the garlic, basil, salt, and cheese (optional) over the flatbread.
2.Brush or rub a little oil on the edges of the flatbread.
3.Return to the oven and bake for about 10 minutes, until the edges and/or toppings are just crisping.
4.Slice on a cutting board and enjoy!

Lifting and Leaning

Scott Schwab:
No matter how many times we hear it, we still need to have good information repeated. Repetition is the mother of all learning! So lets review the benefits of lifting and debunk some of the myths about lifting and getting bulky.
On a daily basis, and especially from females, I hear; "well I'm not going to lift because I don't want to get bulky." This is false. There is a principle that states when muscle is built that it will burn calories. Calories burned, results in fat lost. Body frame has a lot to do with how much muscle and/or fat that we can put on. If we stick to weights and consistently incorporate them into our exercise, we will burn more calories and fat than cardio alone.
The secret is to use low resistance weight and high reps. The result is muscles being worked and the release of testosterone. As a hormone, this is one of the main components of being able to lose fat and build leaner muscle. Doing cardio, will elevate your heart rate and burn calories and needs to be apart of any exercise routine. However, if we can take the best of both worlds, we can turn our bodies into fat burning machines. Begin with lifting and end with cardio for your exercise routine.
Another concept that I personally implement is circuit training or interval training. With weights, it is taking our body to different levels of intensity and then backing off. The constant fluctuation of intensity will burn more calories than exercising longer at a lower pace. It is important for us to continually work through exercises and push towards the next rep, set, and exercise in general. That is why cross-fit is such a popular form of exercise right now. Here are some tips that we can incorporate into what we are already doing for some great results.

Tips:
- Leave your phone alone
- Get music to pump you up
- Avoid talking to people for long periods of time
- Push yourself harder than you think you can
- Watch others exercise and incorporate best practices
- Have water bottle full and close to where you are.
- Bring all weights to centralized area

Mental exercise

Scott Schwab:
A key component for success in the gym, success with a desire, a lifestyle, and life in general is a decision. What I mean, is that so often we say we will do something and even have very good intentions to do what we desire, but we don't make a decision until the time that we need to follow through. If we wait to make decisions until the time of fulfillment, we will have a harder time because of emotions, alternatives, exhaustion, irritability, focus, etc...
That is why making a decision before we are put into a situation is so important. Once in that situation, many things have changed and we may not have the same resolve if we just would have made the decision once. If we are going to start an exercise routine, we must make the decision before we get home from work and are tired and will find excuses not to follow through. If we make the decision to wake up early, the decision must be made before the alarm goes off, because the snooze will become an option, or we will find ways for just a little more sleep. As Steven R. Covey said; "Often times it is a situation of mind over mattress."
To validate our successes and failures, the decision will need to be made which will then create accountability towards that thing. Then when times get tough, start thinking about the "why" of your decision. Why that decision is important to you? The "what", what benefits will you receive by following through? Keep things simple and don't over think or over plan. Often times we think ourselves out of a good thing. Our goal should be to align our heart and our mind or logic and emotion, so we make real, concrete, good decisions. That is not to say we will not make wrong choices at times, but we then will learn what works and doesn't work and have accountability because our focus was making a well thought out decision.

Tips for the weekend:
1) Share an entree when going out
2) Eliminate soda from your drinks
3) Cleanse your body and mind (regroup)
4) Get out and enjoy a hobby and/or nature
5) All things in moderation don't over eat or over drink

Healthy Food All Day

Chandi Schwab
We all know that even if we work out for hours and hours every week we won't notice much of a difference until we change our eating habits. It starts with simple ingredient changes to your meals and portion control. Never ever starve yourself, I guarantee you will fail...it isn't healthy... and because you have to eat at some point your metabolism will be slower and everything you do eat will turn straight to fat. It is all about balance and implementing realistic healthier changes. Here are some examples of meals for a day, Try eating fist size portion sizes and a healthy snack in between. Good luck!


Oatmeal Pancakes



Oats are a good source of vitamin A, riboflavin, folate, calcium, phosphorus and selenium, as well as thiamin, niacin, vitamin B6, iron and manganese.

Ingredients:
1½ cups rolled oats
1½ cups plain low-fat yogurt plus 1/2 cup milk
2 eggs
1 tsp. vanilla
1 Tbsp. sweetener (i.e. maple syrup, brown sugar, or agave nectar)
1/4 cup olive oil
dash of salt

1/2 cup whole wheat or spelt flour (or any other flour)
1/2 tsp. baking soda
Dash of nutmeg (optional)
1 tsp. cinnamon (optional)

Directions:
Stir together oats and yogurt mixture. Let stand for 5 to 10 minutes.
Add eggs, vanilla, sweetener and oil. Mix well.
Add dry ingredients and mix well.
Heat a skillet or griddle to medium heat.
Pour 1/4 cup of batter onto heated skillet for each pancake and spread out the batter a little (so it’s even and flat).
Let cook until bubbles form on the top.
Flip* and cook the other side until golden brown.
*Only flip once. These pancakes stay very moist inside.




Veggie Deluxe Sandwich




Avocados are high in the good monounsaturated fat, which has been shown to actually help lower cholesterol levels.

Ingredients:
2 slices whole wheat bread
2 Tbsp. hummus
1/4 avocado, sliced
2 oz. low-fat cheese
1 large leaf of lettuce, torn into large pieces
1 small tomato, sliced
Other veggies of your choice sprouts,shredded carrots, sliced cucumbers, onion slices, etc.)
Dash of vinegar & olive oil (optional)

Directions:
Spread the hummus on one side of each slice of bread.
Add all other ingredients in layers.
Add the vinegar & oil over the veggies.


Spinach Veggie Lasagna




Packed with flavor and veggies, this dish is a nice alternative to the more typical tomato based lasagna.

Ingredients:
1 16 oz. package whole wheat lasagna noodles
2 cups fresh spinach, coarsely chopped (or 1 package frozen, chopped spinach)
1 onion, chopped
2 Tbsp. olive oil
2 cloves garlic, chopped or minced
1/2 cup parmesan cheese, grated
1 cups low-fat ricotta cheese
1 egg
1/4 cup low fat milk (or any other liquid)
3/4 cup low fat cheese, grated
3 plum tomatoes, sliced (optional)
2 zucchini, sliced
Herbs such as oregano and thyme
Salt & fresh ground pepper

Directions:
Preheat oven to 375 degrees.
Prepare lasagna noodles (instant or no bake also work great).
Sauté onion and garlic over medium heat in 1 Tbsp. of olive oil.
Add zucchini and sauté until slightly cooked (about 5 minutes).
Add the spinach, if using fresh and sauté with the onions until slightly wilted – about 2 minutes (Prepare frozen spinach as directed, drain and very briefly sauté with the onions).
Set aside 1/4 cup of the veggie mix.
In a bowl mix the ricotta, 1/4 cup water, and the egg. Then add the remaining veggie mix and stir together.
Oil a 9x12-inch baking dish with 1 Tbsp. olive oil.
Spread the ¼ cup of the veggie mix over the bottom of the pan and cover with a layer of the pasta.
Scatter a layer of the grated cheese over the noodles, then add 1/4 of the veggie mix and top with a layer of noodles.
Repeat for 3 more layers, ending with a layer of the veggies and a little grated cheese.
Cover with foil and bake for 20 to 30 minutes or until heated through, then remove foil and bake for an additional 5 to 10 minutes to brown the top.

Peachy Blues Smoothie




1 banana 1 peach (nectarine)
1/4 cup frozen blueberries
handful frozen or fresh peaches
8 ozs water or soymilk (silk, plain)
1/4 cup low-fat vanilla yogurt
1/4 cup wheat germ flaxseed blend
1 scoop favorite protein powder(elite gourmet vanilla by Dymatize)
1 scoop fiber (myogenix profiber)

In the News

In the News:

Chandi was featured in an article in a running magazine. The link builder is not working. Copy and past the url into the address bar and that will work.


http://utahrunning.s3.amazonaws.com/mags/RunUtah_Magazine_Jan-Feb-Mar-2012.pdf

Guest Post

Stacy Michaels:


Power of Probiotics

Probiotics (friendly bacteria) are health-enhancing bacteria that replenish the microflora
in your intestinal track, helping your body to digest and absorb food, and promote good
overall health. Probiotics:

- Help promote optimal bowel health
- Help promote vaginal health
- Help promote digestive health
- Help promote clean smelling breathe & diminish foot odor
- Help promote optimal flora balance
- Help improve immune system

Some scientists estimate from 6 to 60 trillion actual bacteria may exist in your gut, that's 3 to 4 pounds of bacteria with more than 400 different kinds of bacteria living in your gastro-intestinal tract.

A typical American consumes as many 170 pounds of sugar per year! When you consume
foods that include sugars, grains, and artificial sweeteners, you may not be promoting optimal
flora balance, or good health.

An imbalance of bacteria in the intestinal tract could be the cause of many health problems such as:

- Frequent Diarrhea
- Constipation
- Gas, Bloating & Indigestion
- Digestive Problems
- Irritable Bowel Syndrome
- Vaginal Infections
- Skin Infections
- Halitosis
- Feet & Body Odor
- Poor Immune System

Much of your bacterial types can be thrown off balance simply through poor food choices, stress,alcohol, antibiotics, drugs, exposure to toxic substances, large intake of sugar, etc.

It’s often recommended to take Probiotics after a course of Anitbiotics, by antibiotics, that which kills friendly bacteria in the gut along with unfriendly bacteria. Some people use probiotics to try to offset side effects from antibiotics like gas, cramping, or diarrhea. Or can be taken as part of the treatment for candidiasis(yeast infection), an infection caused by a group of microscopic fungi or yeast.

Probiotic bacterial cultures are intended to help the body's naturally occurring flora within the digestive tract to reestablish themselves. This can be accomplished by ingesting probiotics daily thru foods like, yogurt, fermented and unfermented milk, raw oats, some juices and soy beverages.

It can also be taken thru supplementation like; Myogenix- Pro Fiber (MixersNutrition.com),
Vitamineral Green (healthforce.com), Green Vibrance(http://www.best-probiotic.com/
offers/green-vibrance-probiotics.php), Friendly Force The Ultimate Probiotic Supplement
(healthforce.com), etc.

Here are some other benefits from taking Probiotics:

- Lower Blood Pressure
- Lower Cholesterol
- Prevent Infections
- Improve Immune System
- Reduce Inflammation

Do your homework and learn more about the Benefits of Probiotics. But please remember….
ALWAYS CONSULT YOUR PHYSICIAN BEFORE TAKING ANY NEW SUPPLEMENT


Stacy Michaels
Business Owner/Personal Trainer/Fitness Model
www.stacysfitness.com

Quote of the day

Scott Schwab:
Pass on our Legacy. To pass on our legacy, we must first know what our legacy is and what it is we live for. There are many worthwhile things that a person can live for and we all have unique ideals as to what is important. Make a creed, that defines you and your mission. In business, businesses use mission statements to define who they are and what they represent. As people there is a need to do the same. We can make this public or private, but we must have something we believe in and live for.


“I've learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.”

-Maya Angelou-

Meet your Challengers

Scott Mccurdy:

I have really let myself go over the years and justified it by things happening in life. I've started on and off to work out and never seem to find the motivation to do anything. To post a picture like this for people to see is crazy motivation to see this through. Not only that but I need to prove to myself that I can accomplish this. Some of the goals I would like to accomplish during the 8 week challenge are:

Goals:
1- Lose 20 LBS to jump start things
2- Eat a more balanced, nutritious diet
3- Cut out pop
4- Daily reading of 1/2 hour
5- gain more energy
6- Drink more water
7- Bed by 10:30 and up by 6
I want this become a life style not just a contest.

Meet your challengers

Mark Pittard



Goals:

I want to drop 10 pounds. Currently I am at 207, and want to get down to 197. Goals are to work out 4-5 times a day. 4 days of cardio and 5 days of weights. Can only drink one can of pop a week, and need to start drinking 4-5 glasses of water a day. I want to defend my crown of being the eight week champion!!!!!!! I Finally graduate this semester, and am having a kid in May. This will be a good start to accomplishing all my goals

Thad Hollist




Goals:

1 - Decrease weight to hit goal and retain under 200 lbs.
2- Go to gym on average 3-4 days per week.
3- Have notable decrease in blood pressure for consistent SBP under 115.
4- Allow daily personal reading time for at least 30 min/day 7 days a week.
5- Weekly date night activity with my wife.
6- Be in bed by 1100 pm to read or go to sleep.
7- Snack on only recommended healthy snacks between meals.
8- Decrease meal portion size by approx 25-50% of current portion size.

Meet your 8 week challengers

Cara Sullenger


Goals:


- Lose 8 lbs or inches to just feel better in my clothes since having a baby
- Plan my Sunday School lesson before Sat Night and read all chapters associated with that lesson
- Eat a fruit and/or veggie with lunch and dinner
- Go to bed before 11 pm
- Exercise 4+ times a week
- Control my portion sizes
- Try a new recipe each week
- Drink 64 oz water each day





Josh Schiffman

My current weight is 210 and in 8 weeks I will get to my goal weight of 195. My goal will not only be to lose the weight but to put on more muscle and eliminate extra fat. I plan on doing a lot of reading. I will finish the current book I am reading, Rich dad poor dad. I also plan on completing two additional books, The richest man in Babylon and Warriors, Workers, Whiners, and wiesles.

New Healthy Snack Ideas

Chandi Schwab
I know how much you all enjoy healthy snack ideas so here you go! Hope that you all are doing well. Pleas ask questions anytime! We are all on the same road toward gaining a better healthy lifstyle.Good Luck!


Perfect Popcorn



Serves 4

Here is a deliciously healthy way to make perfect popcorn at home! This recipe is great for movie nights, parties, and anytime you feel like munching on something tasty. The extra virgin olive oil really gives this “popped corn” a lovely, perfumy taste! So ditch those “heart-attacks-in-a-bag” (a.k.a microwavable popcorn) today!

Ingredients

3 tablespoons peanut or canola oil
½ cup high quality popcorn kernels
½ teaspoon salt
3 tablespoons extra virgin olive oil


Directions

In a large saucepan, mix together the oil, popcorn kernels and salt. Cover the pan with aluminum foil and make 10 slits on top with a knife.


Place the pan over medium heat and shake constantly until the kernels finish popping, approximately 2 to 3 minutes. Take the pan off the heat and remove the foil (be careful - it’s hot!).


Drizzle the olive oil over the popcorn and give it one final stir. Pour into a large mixing bowl and serve.



Apples and Cottage Cheese



Serves 1

Here is new tasty new combo for your average apple! Apples and cottage cheese are great for the workplace and for those late night excursions to the kitchen. They are delicious, elegant, and they won’t leave your tongue stuck to the roof of your mouth (like with peanut butter)!

Ingredients

1 medium apple, cored and sliced
½ cup low fat cottage cheese (or one 4-ounce Breakstone’s snack cup)
Ground cinnamon to taste (optional)


Directions

Cut up apples into pieces and evenly sprinkle ground cinnamon on top. Top with cottage cheese. Serve and enjoy!



Simple Tomato Salad



Ingredients

1 large tomato
4 large fresh basil leaves or 12 small ones
1 tablespoon extra virgin olive oil
¼ teaspoon salt
1/8 teaspoon ground black pepper


Directions

On a cutting board and with a sharp knife (a serrated knife works best), cut the tomato into 8 wedges. Transfer the tomato wedges onto a serving plate or bowl.

Roughly chop the basil leaves and sprinkle on top of the wedges. Drizzle extra virgin olive oil over the tomatoes, and season with the salt and pepper. Enjoy!



Ants on a Log(Perfect for Kiddos)



Serves 2

Ants on a log are a perfect after school snack for kids. This version of the classic has peanut butter mixed with honey, which adds some much needed antioxidants into your child’s diet. It’s a childhood classic with a honey sweet twist!

Ingredients

2 celery stalks
2 tablespoons of honey
¼ cup of peanut butter
A handful of raisins


Directions

Cut the celery stalks in half. In a small bowl, mix together honey and peanut butter. Spread honey peanut butter evenly in the hollow of each celery stick. Sprinkle raisins (the “ants”) on top of each “log.”

There you go! Enjoy your ants on a log!


Peanut butter Yogurt Dip





Ingredients

2 tablespoons plain lowfat yogurt
2 tablespoons water
4 tablespoons smooth peanut butter
2 teaspoons honey


Directions

In a small bowl, whisk together the yogurt, water, peanut butter and honey until well combined. Serve immediately alongside fresh cut vegetables and sliced fruit, or you can refrigerate for 20 minutes and serve chilled.

I hope you like it!


Turkey Roll Ups



Ingredients

½ teaspoon Dijon mustard
½ teaspoon honey
2 slices reduced sodium deli turkey breast
1 cup baby spring salad mix (roughly 2 palmfuls)
½ cup red pepper, sliced (about 3 inch long slices)


Directions

In a small bowl, whisk together the Dijon mustard and honey until well combined.

On a cutting board, lay the slices of turkey next to one another, and spread half of the honey mustard mixture on top of each slice. Place one small palmful of spring salad mix and a couple of slices of red pepper on top of each turkey slice. If desired, top with a mint leaf. Carefully “roll up” each slice of turkey and serve. Dig in!

Quote of the day

Scott Schwab:
Through some great suggestions, we have found a little desire for some funny things and keeping the blog up beat. I do get a little intense at times, so I will work at allowing my personality or whatever I call it shine through. Thank you for all of the suggestions and we will try and implement as many that we can.

"The road to success is always under construction."

-unknown-

Don't take life too serious. I struggle with the idea that I have to wait for things and try to do everything today and sometimes miss out on the experiences. Life is to good to waste with thoughts of inadequacy or self defeating thoughts. Realize that crap happens and life will not always be a garden of roses, but that "Every Rose has a thorn."

Meet the Challengers

Scott Schwab:
I want this challenge to be my best yet. I find myself justifying a lot and saying, "I am in decent shape I can cheat here and there. However, I have found that carrying through when I make a decision to get up early, or committing to do something. I will be 100% dedicated.

1) Wake up each morning at six to read/study
2) Read 2 complete novels
3) Eliminate the word Can't from vocabulary
4) Get to my fighting weight
5) Run 10% 0f Chandi's Marathon training
6) Develop my business process and create action
7) Pay off two credit cards





Chandi Schwab:

Phsyically this challenge is completely dedicated to marathon training. I have uped the mileage this time around and it is such a balance to keep my body strong and not worn down. Getting proper rest and eating right are huge in being successful with the training. Boston is April 16th!!! I have 5 weeks of training down and 13 to go, so the next 8 weeks are going to be crucial. I also want to balance the time and energy I put into training with the time and energy I put into my family. My family is what is most important and so that is what comes first. Scott and my kiddos have been huge supporters and I appreciate them so much!

1)Continue to follow training and work hard
2) Nutritious high carb diet with saturday evenings as my "free" night
3)Swim atleast 1/2 mile once or twice a week (if the pool isn't too crowded.)
4)Set aside atleast 1/2 hour for scripture study daily (plan ahead if I am not getting up early.
5)20 min individual time with each child monday through friday.
6) Read atleast 2 books

Meet the 8 week challengers

Sam Woods:

I have a lot riding on this 8 week challenge. More than numbers on a
scale or how I look or even feel. This 8 week challenge is about
proving to myself that I have enough self respect to discipline my
choices.

Here are my goals:

1) 4+ workouts weekly (this is the easy part)
2) 2 sodas & 2 desserts weekly
3) Pack my lunch for work the night before
4) Drink 100 oz of water daily
5) Hard candy, gum and tea only after dinner
6) Lose 13 lbs. (from 208 to goal of 195)







Anne Woods:

I am excited to be working on my last 10 pounds!! I know they will be my hardest and I am hoping signing up for this challenge will be the motivation I need to get there. I am looking forward to competing in some Spring/Summer races and getting this weight off before racing would be really great!! Here it goes!

Goals:

Drink 70 oz of H20 a day
Make dinner my smallest meal of the day
Treat the weekends just like another part of the week (pertaining to eating and sleeping)
No eating after dinner
Get to the gym at least 4 X's a week (one day of swim, spin, upper body, and lower body)

Results:

Toner all over
Loose 8 lbs- that's a pound a week
Loose extra love handles!!

Stephanies updates

Stephanie Crandall:
Time for an update! I get measurements next Monday, so I don't have anything too exciting for today, as far as impressive numbers =) The past couple weeks, I've really been psychologically struggling with this training. I've felt a bit tired, burned out, frustrated at not seeing quick results, and then I got sick. Not a great combination! But it's these times when we're tested that we can really come out stronger, so I'm trying to stay positive and pumped up, because I know that I really am making progress, even if it's slow. I have days where I feel like I'm looking good & toned, and then other days I feel like my jeans are tight, or the scale's higher and it's just a vicious cycle of wondering if all my hard work is enough.

BUT, apparently my back is really gettin good! This was an "up" day....

Yep, I've become quite manly ;) Please don't judge

A lot of people have asked about my diet, which really is crucial to slimming down. The bottom line, people- is calories. I've been racking my brain the past week, wondering if I'm eating clean enough, and if I'm eating the right types of foods at the right times. My trainer confirmed it for me this morning- Yes, eating healthy is important, but ultimately if you keep your caloric intake low, the body fat will come down. Law of Thermodynamics.



That being said, here's a little sample of some low-cal meals!



My dinner the other night:

Basil pesto tilapia from Costco- SO GOOD! It's easy, convenient, relatively inexpensive, and a very tasty protein source. Add some veggies (asparagus with garlic and cucumbers) plus my protein muffins (recipe below).

Keep in mind, this is only around 250-275 calories. I eat several meals (not just 3!!) with this amount of food, to keep it around 1400 total.

Next day dinner:

"Fried"chicken- It's really chicken tenderloins in crushed Fiber One cereal, ranch packet, and parmesan, and baked. A veggie (cucumber with vinegar- so tasty!) and a fruit.

I eat plenty of oatmeal, eggs, cereal, fruit for breakfast. I'll make healthy pizzas for lunch with whole wheat sandwich thins for the crust. My snacks include rice cakes, mini Luna bars, whole grain crackers, almonds, fruits, celery with PB, etc.

Many people ask if I'm cutting carbs and the answer is NO... I could never last through my workouts if I didn't have carbohydrates in me, plus I get low blood sugar. I just try to stay away from refined sugars and flours, and just keep it at whole grains.

Just so ya'll know- yes I totally slip up. I do snack on things I shouldn't, like my son's Orange chicken today from Panda Express! But at the end of the day, 90% of my food is healthy, and if I stay in my calorie range, I'll be just fine!

My trainer's wife has concocted a lot of delicious, clean recipes, and one of my favorites are

Protein muffins. Sounds gross, but I assure you, they're tasty. Literally fat free, and very filling. Try em out =)

Protein Muffins

1 cup rolled oats

1 cup fat free milk

1 cup whole wheat flour

1/2 cup brown sugar (I've used a splenda blend, which is healthier, but not quite as tasty)

2/3 cup applesauce unsweetened

2 egg whites

1 tsp baking powder

1/2 tsp baking soda

6-7 TBSP protein powder (any kind will do, I like chocolate)

1/2 tsp salt

Combine oats and milk in a bowl and soak for about 45 min. Combine oat mixture with applesauce and eggs and mix until combined. In another bowl, whisk dry ingredients together. Add wet ingredients to dry ingredients just until combined. Bake at 400 for 20-25 min.

Start with your Core

Chandi Schwab

Understanding the importance of a strong core is essential to proper and effective exercise and long term health. With all of the running I have been doing I haven't had the time or energy to get other workouts in that I enjoy. I always make the time for my core though. It is an important part of my marathon training, and all other physical activities as well.

Here are the Top 2 Reasons Having a Strong Core is Important

Reason #1: Transfer of Movement and Energy
The core muscles are at the center of our body. Hence the name. A lot of people tend to think that this only pertains to the the ab muscles but the core actually also includes all the muscle groups that stabilize the spine and the pelvis (hip area) like our gluteus muscles (butt muscles) and erector spinae muscles (one of the major spine muscles), to name a few. Because of the location of these muscles, we transfer energy through each muscle in the core every time we move. From simple movements like walking, running, sitting, getting up, getting down, jumping, to lifting objects such as in weight lifting, you can bet we are reliant on our core to generate energy and facilitate movement.

Having a weak core can be detrimental to our overall health and fitness but having a strong core can give you many benefits such as:

◦Greater efficiency during movements
◦Increased strength and power output during weight lifting exercises where we use our core such as squats, dead lift, chest presses, jumps, etc.
◦Improved body control, balance, and stability
The benefits of having a strong core can benefit us not just at the gym but more so in real life situations like unexpected falls or turns where balance is important. Using our core during jumping and running can also protect our back and joints by acting as shock absorbers from the impact generated from these types of activities upon hitting the ground.

Reason #2: Stabilize Spine and Pelvis
Our core muscles help keep our spine erect and our hips in the neutral position. Our abdominal muscles especially protect our lower back by stabilizing our spine during movement. Many back problems happen, when our spine gets out of alignment because of a movement done with weak core which can also result to even more problems down the road. This is due to the fact that the spine is our central nervous system’s main pathway of communication to other parts of our body including our brain. Messing up the spine is like closing the major roadway in a big city – a lot of things will not get done and pretty soon, big problems will occur.

Here are some awesome core strengthening exercises..




90 degree pull ups: Using a pull up bar, pull your body up until your arms are at a 90 degree angle. Bend your knees to a 90 degree angle as well. pull your body up bringing your chin up over the bar and slowly back to the 90 degree angle. shoot for 10 or as many as you can, and be sure to keep your abs tight, and breathe slowly(don't hold your breath.(You can also keep your arms in the same 90 degree position and bring your knees to your chest 10x.(try a 5-10 weight between your legs to make it harder)







Leg lifts with weights: Find a mat and a 3-15 lb weight(start with 3-5). Place the dumbell at your feet and lie down on your back on the mat. While keeping the small of your back on the floor, lift the weight up with your feet until your feet point straight up to the cieling, then slowly bring the weight back down toward the floor. Before it hits the ground bring it back up and repeat 10x. With this same exercise you can hold the weight between your feet and bring your knees to your chest the extend your legs back straight out in front of you. (remember to keep the small of your back touching the ground).Try holding the weight between your feet and lift it slightly off the ground, see how long you can hold it.



Plank: Start by lying face down on a mat. Place your forearms on the mat with your shoulders aligned directly over your elbows. Clasp your hands in front of you.Extend your legs behind you and rest on your toes, as if you are going to do a pushup. Your hips should not be lifted to the ceiling, nor should your back be arched. You should try to keep a straight line between your shoulders and toes.
Tighten your abdominal muscles to help you hold the position correctly, and hold it as long as you can. When you begin to feel your lower back start to sag from fatigue, take a break, then get back into the proper position and hold the move once again.Breathe evenly throughout the move. It's an easy mistake to try and hold your breath during the exertion, but it'll actually be easier if you focus on breathing evenly. Doing so sends vital oxygen to your muscles and helps them stay strong longer. Feel your abdominal muscles working and getting fatigued as you hold the position. Challenge yourself to hold the position a little longer with each workout, and work toward holding it for 60 to 90 seconds at a time. Make the move more challenging as you gain strength by lifting one leg at a time behind you. Inhale as you lift the leg, and exhale as you lower.

Tips for success

Scott Schwab:
Let's get serious about making a big difference this year and getting our momentum going in the right direction. The average American eats 1/3 of their daily meals at restaurants. Eating at restaurants has become increasingly more convenient and popular each year. It is convenient and a great way to entertain or have a night out.
However, when looking at what the options are, we start to see a major reason why weight gain and eating out have a strong correlation. Many restaurants aren't as concerned with providing a balanced meal or the healthiest foods. At the end of the day, the restaurant is trying to create a model where they can be profitable. With profits as the goal, often times quality has to come down or prices have to go up. This can mean general or cheaper products, lower quality cooking additives, and a change in the freshness of the food. Here is a list of some things to avoid:
- Highly processed foods full of preservatives
- Cooking options, methods, and additives
- Portion sizes and plate sizes

With these in mind, know that you are much better off to eat whole grained foods, fresh fruits, and vegetables. This also means doing your own preparation and planning so you don't have to eat out. Pack your lunch, and save money, time, and control how your food is prepared. Additionally, you can control the amounts better and times in between meals. One of the major challenges that come with food is that our bodies go into starvation mode after about 2 hours. The body starts holding onto fat and burning muscle to sustain itself. Other effects of not eating are:

- Low energy and irritability
- Body desires glucose and sodium(sugar & salt)
- Drinking Calories and sugar drinks for replacement energy
- Low desire to workout

Fueling our body becomes more and more important when looking at lifestyle changes. Our lifestyle choices flow into our desires and choices for exercise and healthy consistent eating. This week and this challenge, look at controlling your most valuable asset, which is your mind and incorporating self control. Start by making better choices in regards to food, portion, and healthy alternatives. Choose to eat 6 smaller meals opposed to 3 large meals with large time gaps in between.

Introduction to the New Year 8 week challenge

Scott Schwab:
Well here we go. The first of the year goals, dreams, and resolutions. We welcome you to the challenge if this is your first and welcome you back if you are joining us again.

This week:
We are collecting the goals and pictures of the participants. While we are doing that, feel free to start a cleanse and get your body recovering from the holidays. During the Holidays people can put on between 5-20 pounds.
Our bodies need to get back to a point of balance and the best way to do that is a cleanse. Find one that you like, or search for the ones that we have done and had success with. The most grueling is the Master Cleanse or the Lemonade cleanse. You don't have to go for 10 days. It will give you results after 3. The main idea is to clean out the excess garbage and toxins in your body.
Start drinking a lot of water. Not only will it cleanse the toxins out of your body and skin, it will also act as a meal suppressant and help keep you feeling full longer. The figure is to take your body weight and divide it by two and drink that weight in ounces. However, if you would feel better, you can also do 64oz and get a similar result. The main goal is to start your day with water and slowly eliminate all other drinks. I know this is hard, but you are doing this so you can get results. Some people notice weight loss after 2 weeks of not drinking soda or other sugar drinks. The best thing that you can do is drink the H2O and plenty of it.
Another step is to take the meals you eat and start cutting them in half so you have 6 small meals. This will help with portion control, but also mental control. When looking at the plate sizes today, they have slowly increased through time. Eating everything on your plate today, means something more than eating everything on your plate in earlier years. The trick is to have healthy snacks that keep your body moving. Choose six meals that are about the size of your fist and spread them throughout the day every 2-3 hours.
Exercise will be most key. Choose a plan and stick with it. Even if your time is cut short, keep the commitment to go. You will soon notice that even if you didn't get in the time, the commitment has been kept and a habit has been formed. Even more important than everything above, is the simple plan of exercise. You choose what you like to do, and add in some things you don't like to do. That will keep the workout interesting and allow you to push yourself.
Good luck and give it all you got!

800th Post

Scott Schwab:
Wow, the time has flown by. For this our 800th post, we wanted to breakdown where we are. To date we have had over 60,000 of you come to the site. We have opened our first store, with others in the planning stages, and we feel that we are just getting started. We have many ideas and plans, but they really mean nothing unless it is what you are looking to read. So we wanted to hear how we are doing and where we can improve. Please feel free to email or contact us with your suggestions.
I also wanted to share an article that I read recently about Supplements. Dr Andrew Myers is an expert on nutrition and preventive medicine. He is the co-author of Health is Wealth and you can visit his website at www.healthiswealth.net.

#1 Supplements help you age better-As we age we often become deficient in key nutrients our bodies use to function optimally. Antioxidants, for example, prevent premature aging and cellular damage. Osteoporosis, is linked to a deficiency in calcium. Supplementation replenishes nutrients that we may miss. Research shows that a properly designed supplement regimen can delay or even prevent many of the health conditions that come with aging, like heart disease, diabetes and osteoporosis, helping you live longer and with more vitality.
#2 Supplements give you more energy-When the body doesn't get the right balance of nutrients, it doesn't produce energy as efficiently. Blood sugar levels spike and then drive throughout the day. Supplements give your cells what they need to extract more energy from food and use the energy better, keeping your vibrant and alert.
#3 Supplementation prevents dysfunction-Heart disease, obesity, and type 2 diabetes don't appear overnight. It is the result of years of deficiencies in key nutrients. Depriving the body of nutrients it needs causes dysfunction in the body. Taking supplements prevents deficiencies and dysfunction, which will also reduce your odds of developing age-related degenerative diseases.
#4 Prevention puts money in your pocket-Giving your body the full range of nutrients it needs can help you prevent disease and reduce the cost of medications, doctor visits, hospitalization and insurance, saving thousands of dollars.

I would also add a 5th reason. #5 Supplementation speeds results-The proper mixture of supplementation will help you achieve your goals faster as it focuses on using your body to benefit your body. Supplementation to some may seem like it only provides pseudo effects. However, the right mixture can help your body increase oxygen and blood flow, muscle recovery, turn your body into a fat burning oven, and increase stamina in the muscles to create gains. Not everything is safe, effective, legal, and/or created equal. You can be assured that we carry only the best products. If you have any questions, please feel free to contact us by email or visit our website at www.mixersnutrition.com

chandi: chandi@mixersnutrition.com
Scott: scott@mixersnutrition.com
Drew: drew@mixersnutrition.com

Bring on the Veggies!

Vegetables are among the must-eat food around if you talk about nutrition and protection from cancer, heart ailments, various forms of inflammation such as asthma and arthritis, and other health problems. Here are some of the many nutritious vegetables.

Carrots
A cup of raw carrots contains a large amount of vitamin A, making it the richest vegetable source of pro-vitamin A carotenes, a phytonutrient which has shown to help protect vision and is associated with reduced risk of heart disease and certain types of cancers. This orange root crop is also a very good source of vitamins C and K, dietary fiber and potassium and a good source of B complex, manganese, molebdenum, phosphorus, magnesium and folate.

Sweet Potatoes
A cup of baked sweet potatoes with skin is an excellent source of vitamin A in the form of beta-carotene. It is also a very good source of manganese and vitamin C and a good source of vitamin B6 and the minerals copper, fiber, potassium and iron. Purple-fleshed sweet potatoes are rich in anthocyanins and have the highest antioxidant activity among sweet potato varieties.

Soybeans
Soybeans are one of the most well researched health-promoting foods in the world today. A cup of cooked soybeans can supply the body with excellent amount of molebdenum and tryptophan, a very good amount of manganese and protein and a good amount of more than 10 other essential nutrients including omega-3 fatty acids, fiber and potassium. One cup of soybean provides more than 50% of the daily value of protein.

Asparagus
This almost leafless member of the lily family with fleshy green spears has been considered a delicacy since ancient times. A cup of boiled asparagus is an excellent source of vitamins A, C and K and folate. It is a very good source of more than 10 vitamins and minerals including B complex, potassium and fiber.

Bell Peppers
With their beautifully shaped glossy exterior that comes in a wide variety of vivid colors ranging from green to black, bell peppers are known as the Christmas ornaments of the vegetables world. A cup of sliced, red, raw bell pepper provides 5244 mg of vitamin A which is more than 100% of DV. It is also an excellent source of vitamins C and B6 and a very good source of fiber, molebdenum, manganese and folate.

Spinache
Spinach is a treasure-trove of nutrients as it boasts more than 35 essential vitamins and minerals. A cup of boiled spinach is an excellent source of over a dozen nutrients. It can provide the body with three times the DV of vitamin A and over 1000% of the DV of vitamin K as it contains 1023 mcg of the nutrient. More than a dozen flavonoids has also been identified with this leafy green.

Brussels Sprouts
A cup of boiled Brussels sprouts is an excellent source of vitamins C and K and a very good source of B complex, folate, fiber, potassium and vitamin A, one of the most important antioxidant found in nature. This miniature cabbage look-alike is also rich in vitamin E, calcium and copper. Studies have shown that diets high in cruciferous vegetables, such as Brussels sprouts, broccoli, cabbage and cauliflower are linked to lower incidence of certain cancers, including lung, colon, breast and ovarian cancer.

Broccoli
Broccoli has been considered a uniquely valuable food among Italians since the Roman Empire. A cup of boiled broccoli supplies an excellent amount of vitamins A, C and K, folate and fiber. It contains 505 mg of potassium and 102 mg of phosphorus. It is also rich in iron, zinc, vitamin E, B complex and over 20 other essential nutrients. Broccoli may be eaten raw, boiled or steamed, but steaming, microwaving and stir-frying are recommended so as not to reduce the presence of its suspected anticancer compounds.


Kale
Kale, also known as borecole, is considered as the most nutritious vegetable. A cup of cooked, boiled and drained without salt contains a massive 1062 mcg of vitamin K and 9620 IU of vitamin A –almost double the daily value. It is an excellent source of vitamin C and manganese and a very good source of fiber, copper, calcium and potassium.


Yummy Veggie-full Recipes


Sweet Potato & Black Bean Chili





Ingredients
1 tablespoon plus 2 teaspoons extra-virgin olive oil
1 medium-large sweet potato, peeled and diced
1 large onion, diced
4 cloves garlic, minced
2 tablespoons chili powder
4 teaspoons ground cumin
1/2 teaspoon ground chipotle chile (see Note)
1/4 teaspoon salt
2 1/2 cups water
2 15-ounce cans black beans, rinsed
1 14-ounce can diced tomatoes
4 teaspoons lime juice
1/2 cup chopped fresh cilantro

Preparation
1.Heat oil over medium-high heat. Add sweet potato and onion and cook, stirring often, until the onion is beginning to soften, about 4 minutes. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, for 30 seconds. Add water and bring to a simmer. Cover, reduce heat to maintain a gentle simmer and cook until the sweet potato is tender, 10 to 12 minutes.
2.Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat and simmer until slightly reduced, about 5 minutes. Remove from heat and stir in cilantro.



Broccoli-Cheese Chowder





Ingredients
1 tablespoon extra-virgin olive oil
1 large onion, chopped
1 large carrot, diced
2 stalks celery, diced
1 large potato, peeled and diced
2 cloves garlic, minced
1 tablespoon all-purpose flour
1/2 teaspoon dry mustard
1/8 teaspoon cayenne pepper
2 14-ounce cans vegetable broth, or reduced-sodium chicken broth
8 ounces broccoli crowns, (see Ingredient Note), cut into 1-inch pieces, stems and florets separated
1 cup shredded reduced-fat Cheddar cheese
1/2 cup reduced-fat sour cream
1/8 teaspoon salt

Preparation
1.Heat oil in a large saucepan over medium-high heat. Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes. Add potato and garlic; cook, stirring, for 2 minutes. Stir in flour, dry mustard and cayenne; cook, stirring often, for 2 minutes.
2.Add broth and broccoli stems; bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes. Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more. Transfer 2 cups of the chowder to a bowl and mash; return to the pan.
3.Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through, about 2 minutes. Season with salt.

Setting your goals AND keeping them!

-Drew Cavner

Now that 2012 has finally arrived most of you have already mentally set your goals for the upcoming year. Same thing every year, right? Eat better, work out, get more sleep, be a better friend, husband, wife, person etc etc etc!! These are all common goals that most people set every single year. The biggest difference between successful and not so successful people is how much you actually pursue and accomplish. Almost everyone talks the talk but do not walk the walk. Sure, I want to be successful. I want to be happy. I want to be a better person. I want to be rich. I want all of that...but do i WANT it? Everyone wants those things. It's if you actually accomplish them that makes a person. Most of the battle if knowing how to do what you really would like to do. My suggestions on how to meet your goals is sit down and really think about what you would like to do. Write them down! Take action! Write them on your mirror. Every morning look at what you really WANT to do. Get a planner that you carry around with you in your pocket, purse, car, work or anywhere you are frequently. Make it a conscious effort to dangle that success carrot in front of you. KNOW WHAT YOU WANT AND HOW TO ACCOMPLISH IT. If you want to be a better person write down how you plan on accomplishing it.

EXAMPLE:If you want to eat healthier how do you plan on doing that?

"I will only eat out once a week"
"I will go to the grocery store after work and buy my healthy food"
"I will cook my meals for tomorrow before I go to bed tonight"

Materialize your goals anyway that fits your style and truly believe you can accomplish them. There is no substitute for hard work and dedication. Nothing good comes easy. If you believe you can.

10 ways to help you lose weight

Chandi Schwab

1.Schedule Your Sleep: There is no way around this, either you get quality sleep (and enough of it) or your body will eventually work against you when trying to lose weight. Sleep is a precious time for your body to repair and rejuvenate. Lack of quality sleep can increase stress hormones which then store fat around your belly. On average, the body needs seven to eight hours of sleep at night so aim for that as much as possible. Quick tips: try to be in bed before 11 pm and avoid any active stimulation 30-45 minutes before bed.

2.Eat Your Carbs: Yes, we said carbs. Your body needs the right kind of them. A simple tip to selecting healthy carbs is this: If you can pick, grow, or harvest the carb, you are on the right track. This definitely includes eating all vegetables - eating vegetables helps you feel full while simultaneously giving your body some of the best nutrients for your body in the world!

3.Pick A Pattern: Your metabolism needs to be told what to do, you cannot think yourself thin! You can increase your weight loss by eating real food that your body recognizes, at the right times. For most people, the ideal pattern is to eat three meals and one snack per day. I truly believe eating healthy small portion meals every 2-3 hours is the way to go, but do what works for you and your schedule. Quick tips: don't ever skip breakfast and keep dinner your smallest meal of the day. Try eating fruit if you have a late night sweet tooth.

4.Portion Contro: Let's admit it, most people eat too much food. The reality is that your body does not require excessive portions. Work with a qualified nutritionist or dietitian to figure out what your individual body needs each day to run optimally. Eating smaller portions of real, unprocessed food, more often throughout the day, will give you the nutrients your body needs and satisfy you so you don't overeat.

5.Work It Out: Exercise is important and the combination of cardio and resistance training is ideal. Do an interval-based cardio workout that includes resistance training three to five times per week for a total of 60 minutes per session. If you only have 30 minutes per day, alternate cardio and resistance training days. Interval cardio workouts can be done on a stair stepper, doing sprints outside or simply on a treadmill. Resistance training can include using free weights, yoga, Pilates or just use your own body weight through pushups, pull-ups and sit ups. I thriveso much off of my workouts, getting your boy moving is the best way to happiness.

6.Water Rules: Hydration is key to weight loss. Drink approximately two to three liters per day, or divide your body weight by 2 and drink that much water in oz.
Quick tip: drinking most of your water between meals and very little during meals helps your body digest properly and enhances your body's ability to extract all the nutrients it craves from the food you just ate!

7.A Sunny Outlook: Get outside and absorb some Vitamin D from the sun for at least 15-20 minutes per day. Ideally without SPF (okay to cover your face) for that brief time so you can soak in the Vitamin D. Talk to your doctor about this and have your Vitamin D levels checked annually or consider taking a Vitamin D supplement. This can change your life in more ways than you realize.

8.Sooth By Spa or relaxing activities you enjoy: Taking time out for you and your health allows you to focus, reduce stress in your life, reset what is important to you and helps you gain a clearer understanding of your priorities.

9.Quiet Time: In this era of technology and instant contact, it is vital to carve out some time for you. Try to take a break every day to relax, clear your mind and collect your thoughts and regroup. The constant, frantic pace of life can be damaging to your health, remember to give yourself some peace even if for only a moment.

10.Find Support: Surround yourself with people and activities that inspire, motivate and support you in achieving your goals. This year, find what you enjoy and love doing and go for it! If you want to lose weight and keep active, join an exercise class, fitness group or meet-up in your area.
Most importantly, don't strive for absolute perfection. Understand that you won't be perfect in your goals, just be sure to daily get back on track;)Good Luck!!

New Year 8 week Challenge 2012

Scott Schwab:
We want to invite everyone to participate in the upcoming 8 week challenge. We will begin next Monday January 9th and run for 8 weeks to March 5th. Our focus will be to set habits for the New Year and for the rest of our lives. Habits are key, because ultimately that is who we become.
Join us and invite your friends. It is a fact that as you share in a mutual goal with someone, that you will have a better chance succeeding. The goal is accountability and finding that friend, family member, or associate that will help you succeed and support you in your goals.
Not everyone is that person. Avoid being the person or finding the motivator that just talks, but when action is required they are no where to be found. The first step is creating a detailed action plan. All of us can do that and we all have intentions to get in shape or change our lives. If it is important we will need to set a plan and hold ourselves accountable.
In our busy lives, there will not magically appear more time for us to achieve our goals. It will not be easy to start a new habit or renew and old habit. It will be hard and one thing I can guarantee will happen, is there will be a point that we want to stop, quit, or find something to fill the time we initially set aside. We must create the time to achieve our goals. It may be replacing something else, waking up early, staying up late, but we must steal the time like a thief.
Once we have an established time, we must hold ourselves accountable to that time period and not let other things take priority. Most importantly, even more so than your exercise, is your eating. Many times we don't even realize we eat poorly. However, the best advice is to incorporate 6 small meals and incorporate whole grains, vegetables, fruits, and eat mini meals the size of our fist.
Hydration is also very essential. This does not include soda, and other speciality drinks. Get the H2O in your system. There are more benefits than we even realize. Hydration is one aspect, it also is a natural detoxifyer, hunger suppressant, and rejuvinator. Remember the tip of taking your body weight, dividing it by two and drinking that many ounces per day. If that is a concern, at least do 64oz to start and make it a habit until you are getting the amount that is right for you.
Let us know if you will be joining us in this 8 week challenge. If you are interested, take a pre-picture and write down the goals that you want to achieve during the time frame. Be realistic and have a couple of goals, so no matter the results, you can find success in more areas than one. Also be specific. The more specific, the easier it is to measure success. Good Luck and we look forward to your involvement.