All things considered

Scott Schwab:
I want everyone to know as a reader of our own posts and a person on a journey of health and fitness; that it takes time. To illustrate that, I have included a photo from our first 8 week challenge of 2009 for your enjoyment.
Weight loss is a difficult thing because it takes time, energy, and based on society pressures, it seems that everyone should be skinny or in shape. That is not the case and we have really tried to make sure our readers know that health comes in many sizes and shapes. Happiness, not skinny is what we should seek because just because you are skinny does not mean you are happy. The same applies in reverse. Just because we are happy does not mean we are skinny.
There is not a magic potion, there are not special pills, and really when it comes down to it, there is work and a knowledge of our bodies. Our bodies are all different, but the thing that is the same is the calculation. If we intake more than we burn we will have a surplus. That surplus can and will turn into weight gain based on our age, the types of surplus(calories), heredity, lifestyle, etc.
From one person to another, I want to describe my journey of being overweight to working towards being in shape. I had a hard time being called fat. Even though my mom would tell me I wasn't fat and give me all the snuggles a young boy could handle, I was still overweight. I did not feel good to hear those things through 3rd parties and it was even worse to try and hide it when looking at the mirror. I believe that this is worse for women based on societal pressures, but I can relate.
There came a point where I knew that for me to be happy, I had to make a change. I remember hating to go running or exercise. I had more fun playing sports and running around with friends. That is what I gravitated towards and what I still love to do. I also saw the benefits of getting into shape by my performance, the way that I perceived people treating me differently, and even getting compliments. That was my fire for making a change and I have continually tried to fuel that.
As I have aged I have seen changes in my body, where I have to sacrifice certain things to maintain the look I desire. I stay in shape for my wife, so I can keep up with my kids, and so that I will age better. I also understand the relation to my happiness. However, this did not and still does not come easy. Many days I do not want to go to the gym, but because it is important I made it a habit. Now that it is a habit, there are many days I go because it is simply that...a habit.
I have been through a lot of challenging things, but so has everyone else. We are all going through our own personal battles, but for us to win the war, we have to identify what is important and strive for improvement and personally work our guts out to find success. The reason most people do not find success, is they stop before they really had to dig deep and find their buried treasure. The treasure is you, and nobody can tell you cannot. We decide when we cannot achieve our goal.
I know this is controversial, but successful people do the things that most people will not do. Not only do they do those things, but they create the habit to find a way to accomplish what they desire. Even though society may tell us that success looks a certain way and only exists in specific parameters, the truth is that failure is success turned inside out. You define your own success!

Guest Post

Understanding Body Fat

I often report my updates on my decreasing body fat, since that's my intent for my figure competition (in less than a month!!)

I get the impression that some people don't know what's a normal percentage, what the ranges are, and why it's even important to know.

There are a couple obvious ways to evaluate fitness- Maybe by the scale, trying to maintain a healthy body weight, by the way your clothes fit, or even calculating your BMI.

Here's a rough guide for women to to see where WebMD thinks they should be, according to their height and weight.

While this chart is generally a sufficient guide for most people, it does not depict fitness. Don't we all know people who are "skinny fat"- have an acceptable weight, but they do not work out, they don't eat healthy, and who are lucky that the scale is their friend? =)

As far as my training goes, I'm more concerned with getting lean and fit.. and not worrying much about what the scale says. It's about looking good! Here's a chart of Ideal Body Fat Percentages for men and women:

From 14-24% (which is a big range), women have a lot of leeway, which puts them in the fit/athlete categories. For my show, I'm aiming for 12%... this seems low to some people, and it is too low to MAINTAIN. It's not healthy for women to have such low fat levels, as they can have a loss of periods, making pregnancy harder later. But just so we're all clear, being at a low body fat % for 2 weeks is not dangerous.. I will certainly jump back up after my show =)

FYI if you're interested in knowing what your BF% is, ask a trainer to test you at your gym. They do skin fold calipers that is accurate enough, (not 100%) but it's convenient and cheap. Just make sure the same person does it every time.

I hesitate putting these pictures up, because I still don't believe they're totally accurate.. but at least you get an idea. For example that 11% lady?? Crazy!!! I do not think that's how I will look. Every body is different in how they carry their muscle.

Even the 20% looks pretty good right?!

Here's the guys...

I just wanted to give a visual of what these percentages are, keeping in mind that you might look awesome and fit at a % that isn't totally depicted right from these pictures =)

Anyhow, here's my monthly update on my progress: 14% body fat this week. I've been looking forward to getting as lean as Jillian Michaels, cuz well, she's awesome and she's ripped. So it was a good week for me =)

Well, I apologize for the hot mess that I look like after the gym.. and also for the tackiness of doing a self-shot in our junk room! I've been working on my posing more, but it just ends up retarded when you have to hold a stupid phone.

Tips for the weekend

Scott Schwab:
Hey everyone, I thought I would do a quick post about the tips of the weekend. Some of these will be repeats and suggestions that we have all heard before, but like with anything, implementation is the key.

#1 Stay hydrated with water. Usually the days to catch up are the weekends and we find ourselves more busy with activities or we relax so much that we drink the wrong liquids. Stay with the H20 and get your consumption up. Make it a focus to drink the recommended 64 oz plus.

#2 Be active. This can be actively doing house work, yard work, or organization. Surprisingly we can burn a lot of calories by just staying busy doing the things that are on our to do list.

#3 Turn of the tube. On average people spend 3 hours per day watching T.V. Weekends don't change much and usually show an increase on the time spent in front of the television. Find activities to get you off the couch, off the recliner, and proactively getting things accomplished.

#4 Avoid fast food. Weekends can destroy a productive week of working out. Being on the run, it is easy to stop and grab some Fry's and a burger. Not, that there will never be a reason to stop and enjoy a burger, but make it the exception and not the rule. It comes down to planning your eating schedule.

#5 If the weekend brings date night, decide on a meal that can be shared or box half of the meal before it even comes out. Many times our eyes are larger than our stomach can handle and we eat more than we should. The entrees at many restaurants are so large that we will stretch our stomachs and feel the discomfort.

Realize that these suggestions as others should be taken in moderation. In general enjoy the time that you have within the confines of what your goals are. If you are trying to trim up and lose some weight, it may not be wise to have every weekend be a no holds bar weekend. This could be classified as yo-yo dieting. Do great in the week and terrible on the weekends. You be the judge, but hold yourself accountable.

Burn FAT Burn!

Chandi Schwab
Everyone agrees that a healthy lifestyle is the best way to maintain optimal health; there are many factors that attribute to burning fat but here is the plain and simple truth to healthy fat loss.
For many individuals, attaining optimal health means burning fat, where a large percentage of Americans carry some amount of extra fat on their bodies. Traditionally, it has been thought that cardio-aerobic exercise has been the best and fastest way to lose fat, but in recent years, weight training has been emphasized in the fitness field for the integral role it plays in weight loss. Losing fat at a rapid rate requires a multi-faceted approach that involves both eating healthy and exercise.

Caloric Intake

The first thing to consider when you want to find the fastest way to burn fat is (caloric) intake. In order to lose weight (and accordingly, fat), it is necessary to take in less calories than you burn. Although metabolism is a very intricate, complex concept, it is helpful to get a general idea of how many calories you burn just by being alive (that is, the calories the body burns by carrying out internal processes) through calculation of an estimated Basal Metabolic Rate (BMR).

This can be calculated by taking your weight, then multiplying it by 11 for women and 12 for men to get A. Then, multiply this number, “A” by 0.02 - this number will be called “B”. For every ten years of age above age 20, subtract number “B” from number “A”. Then multiply this number by 1.10 to get the number of calories required to maintain basic life functions. An example of the mathematics follows:

Example: A 50 year old male who weighs 165 pounds.
165 X 12 = 1980
1980 = A
1980 X 0.02 = 39.6
39.6 = B

50 years old is 30 years older than 20, so B should be subtracted from A three times
1980 – 39.6 = 1940.4
1940.4 – 39.6 = 1900.8
1900.8 – 39.6 =1861.2
Then, this number is multiplied by 1.10
1861.2 X 1.10 = 2047.32

Of course, there are other factors involved in how many calories an individual burns, such as individual genetic components and lifestyle / activity level, but this formula can yield a general figure to work with in terms of figuring out one’s caloric needs.

Cardiovascular Exercise
(exercise that targets an increased heart rate) is the best way to burn calories - some examples of cardiovascular exercise are running, jogging, or walking (depending upon one’s fitness level), aerobics, fast dancing, or biking. The goal of this type of exercise is not only to improve one’s fitness, but to burn more calories and speed up the process of fat loss.

Weight Training
Increasing attention has been paid to the role of muscle tone in fat loss. In the past, those trying to burn fat quickly were told that the best route was cardiovascular exercise. Although this is true, exercise that targets the building of muscles is also important in the fastest way to burn fat, and in fat loss in general.

Not only does muscular training burn calories, but muscles themselves increase one’s metabolism by using calories - even when a person is at rest. Therefore, muscle training is an important component of fat loss, because it increases the caloric disparity and speeds up the metabolism in a very fundamental manner.

Cross Training
You may be in great shape, for the sort of exercise you do routinely. But if that's all you do, day after day, you may be setting yourself up for injury or mental burnout and that is not a good way to get fit. What can help prevent injury and burnout? Cross training.

The term cross training refers to a training routine that involves several different forms of exercise. While it is necessary for an athlete to train specifically for their sport if they want to excel, for most exercisers cross training is a beneficial training method for maintaining a high level of overall fitness. For example, you may use both biking and swimming each week to improve your overall aerobic capacity, build overall muscle strength and reduce the chance of an overuse injury. Cross training limits the stress that occurs on a specific muscle group because different activities use muscles in slightly different ways.

Conclusion - Fastest Way to Burn Fat

While searching for the fastest way to burn fat and lose weight, you must bear in mind that there is no easy way to burn fat overnight, and if there were, you can be sure that there would be a “catch.”

Healthy but expedient fat loss comes from a balance of healthy eating, cardiovascular exercise, and exercise targeted at building muscle tone. The incorporation of these elements is sure to cause anyone to burn fat quickly. If you have any health risks, be sure to go under the supervision of a healthcare professional. Always keep your active body in mind and do the little active things that will make a huge difference down the road.

Healthy Breakfast Ideas

Chandi Schwab

It's better for your health (and your weight) to eat breakfast than to skip it. And it's definitely better to eat a healthy breakfast, high in fibers and nutrients, than one full of refined grains, sugar, salt, and/or saturated fat. But what if you're fresh out of healthy breakfast ideas?

One quick tip you can use to keep your breakfasts balanced is to "strive for five." That means, try to include at least 5 grams of fiber and 5 grams of protein in every breakfast. Protein is especially important if you work out in the mornings. The perfect thing to start with before working out is a protein shake with fiber in it, and then breakfast within an hour of when you get home.

Many people go wrong by eating a breakfast made up mostly of refined carbohydrates with very little fiber and protein -- like a refined-flour bagel, a muffin made with sugar and white flour, or a sugary low-fiber breakfast cereal. Balancing carbohydrates (preferably from whole grains, fruit and vegetables) with some protein and a little healthier fat will do a better job of staving off hunger until lunch and fueling your entire morning's activities.

To help you get there, here are some tips for making sure your breakfast is a well-balanced one, as well as some quick and healthy breakfast ideas and recipes.

A Healthy Breakfast Has at Least 5 Grams of Protein
Low-fat or nonfat dairy products can add protein to your breakfast, as can egg whites or egg substitute (egg yolk doesn't contribute protein); lean breakfast meats like Canadian bacon, extra-lean ham, turkey bacon, or light turkey sausage; and soy milk and other soy products.

A Healthy Breakfast Has at Least 5 Grams of Fiber
One way to get to those 5 grams of fiber is to include a whole grain and/or fruit or vegetables with your breakfast. Breakfast is the perfect time to work in a serving or two of whole grains, which along with fiber also offer many health-promoting vitamins, minerals, and phytochemicals.

Get your grains at breakfast by having one of these:

Hot oatmeal (or another hot whole-grain cereal).
Cold whole-grain cereal.
100% whole-wheat bread, small bagel, English muffin, or tortilla
Pancakes and waffles made with at least half whole-wheat flour (you can also add oats, oat bran, or ground flaxseed for an extra nutrition boost).
Muffins and cinnamon rolls made with at least half whole-wheat flour (you can also add oats, oat bran, or ground flaxseed).

Weekend breakfast tip: Make extra part whole-grain waffles, pancakes, or muffins during the weekend and freeze them in individual plastic bags for a quick breakfast. On weekday mornings, just pop them right from the freezer into the microwave or toaster/toaster oven.

10 balanced breakfast ideas
1. A higher-fiber granola bar (like Fiber One chewy bars), a banana, and 8 ounces low-fat or skim milk. This breakfast will give you 365 calories, 67 grams carbohydrate, 12 grams fiber, 13.5 grams protein, 7.5 grams fat, 3.6 grams saturated fat, 15 mg cholesterol, and 235 mg sodium.

2. 1 small whole-wheat bagel, 1 ounce reduced-fat cheese or 1 tablespoon natural peanut butter, plus 1 cup fresh fruit (like sliced strawberries). (384 calories, 65 grams carbohydrate, 12.3 grams fiber, 20 grams protein, 6 grams fat, 3 grams saturated fat, 15 mg cholesterol, 654 mg sodium.)

3. Omelet made with 1/2 cup egg substitute, 1/2 cup vegetables, and 1 ounce reduced-fat cheese, served on 100% whole-grain English muffin. (288 calories, 35 grams carbohydrate, 7 grams fiber, 28 grams protein, 6 grams fat, 2.5 grams saturated fat, 15 mg cholesterol, 724 mg sodium.)

4. Multigrain waffle topped with 1/2-cup fresh fruit and 1/4 cup plain yogurt with 1/8 teaspoon vanilla extract and a pinch of ground cinnamon stirred in. (265 calories, 48 grams carbohydrate, 8 grams fiber, 11 grams protein, 5 grams fat, 1 gram saturated fat, 12 mg cholesterol, 386 mg sodium.)

5. Two slices French toast made with whole-grain bread and one egg (use a higher omega-3 type if possible) blended with 1/4 cup fat-free half-and-half or low-fat milk, 1/8 teaspoon vanilla, and a pinch of cinnamon. (278 calories, 42 grams carbohydrate, 5 grams fiber, 14 grams protein, 6.5 grams fat, 1.5 grams saturated fat, 215 mg cholesterol, 480 mg sodium.)

6. Breakfast burrito made with 1 whole-wheat tortilla (weighing about 50 grams), 1/2 cup egg substitute scrambled with 1/2 cup assorted cooked vegetables, and 1 ounce of reduced-fat cheese. (304 calories, 32 grams carbohydrate, 6 grams fiber, 25 grams protein, 7 grams fat, 2.5 grams saturated fat, 15 mg cholesterol, 669 mg sodium.)

7. Cooked oatmeal (1/2 cup "lower sugar" instant oatmeal cooked with 3/4 cup skim or low-fat milk), topped with 1/4 cup dried fruit or 1/2 cup fresh fruit and 1 tablespoon chopped nuts. (341 calories, 60 grams carbohydrate, 5 grams fiber, 13 grams protein, 7 grams fat, 0.5 grams saturated fat, 5 mg cholesterol, 365 mg sodium.)

8. Breakfast sandwich made with 1 whole-grain English muffin, 1 1/2-ounces light turkey breakfast sausage and 1 ounce reduced-fat cheese. (300 calories, 28 grams carbohydrate, 5 grams fiber, 21 grams protein, 12 grams fat, 4 grams saturated fat, 83 mg cholesterol, 690 mg sodium.)

9. Smoothie made with 6 ounces low-fat "lite" yogurt blended with 1 cup frozen fruit and 1/2 cup soy milk or low-fat milk. (230 calories, 42 grams carbohydrate, 6.5 grams fiber, 9 grams protein, 4 grams fat, 1 gram saturated fat, 5 mg cholesterol, 130 mg sodium.)

10. Yogurt breakfast parfait made with 6 ounces low fat "lite" yogurt, 1/2-cup fresh chopped fruit and 1/2-cup low-fat granola. (302 calories, 65 grams carbohydrate, 7 grams fiber, 10 grams protein, 4 grams fat, 2 grams saturated fat, 4 mg cholesterol, 170 mg sodium.)

Quote of the day

Scott Schwab:
A great quote about being true to self. I agree with the words of Shakespere when he said, "to thine own self be true." This quote is similar in greatness. Not only does being true to ourselves help us in all aspects of relationships, it also has many benefits to our health and longevity.


"You can fool all of the people some of the time, and some of the people all of the time, but you can not fool all of the people all of the time."


-Abraham Lincoln-

Vacationing

Scott Schwab:
Apologies for the vacation from the blog. With the extended weekend we thought it would be nice to get away. However, in doing so we learned a couple of things about the importance of getting away even if it is not to another location. Feast your eyes on the list below.

Top 7 Reasons for Vacations:

1. Live longer
A State University of New York survey found that men who took annual vacations reduced their risk of death by 20 percent. Men who didn’t take any vacations in five years had the highest death rate and incidence of heart disease than any other men surveyed.

2. Improve your mental health
A study by Wisconsin Medical Journal found that women who took frequent vacations were less likely to become depressed, tense, or tired. Women who rarely took vacations were more likely to have stress at home and sleep less.

3. Revamp your relationships
A real vacation is the ideal time to reconnect and revitalize relationships that have taken a toll from an on-call, always-on, and work-obsessed culture. Whatever we put our time, energy, and focus into becomes our focus. It is great to refocus and gain perspective.

4. Recapture your childhood
When was the last time you went out to play? I mean really play. Without worry of someone calling or interrupting you. Real vacations let you recapture that feeling of childlike exploratory freedom. You can wake up when you want, go to sleep when you want, and eat what you want. Most importantly, you can have fun without worrying about the consequences on work back home.

5. Gain self confidence
“Don’t put yourself on sale.” from Suze Orman. When you skip vacations, you put yourself on sale. If you have 2-weeks of paid vacation and don’t use them, you’re essentially working for free. By committing to a vacation, you declare to yourself (and to others) that you are important and deserve dedicated time for yourself.

6. Find creative inspiration
Most of the year, we live on a schedule. We eat at the same restaurants, see the same people, and experience the same environment. This monotony reduces the opportunities for inspiration and for new ways of thinking. By traveling to a foreign environment, we put ourselves in an uncomfortable situation, and allow our brains to think differently.

7. Become more productive
What? You can more productive by not working? Yes. By scheduling two weeks of vacation a year, you force yourself to make the other 50 weeks more efficient. This means more incentive to eliminate distractions, work more efficiently, and get things done.



Here is a link to an NPR article that also backs up the reasons for a getaway.

http://www.npr.org/templates/story/story.php?storyId=111887591

Want results? Push yourself!

Chandi Schwab
I am on week 13 out of 18 in training for the Boston Marathon. It has gone pretty well. No injuries (knock on wood)and my body is feeling pretty strong. Weeks 5, 6, and 7 were really rough for me, and I thought that I was going to have to cut back on mileage or do something different because my body wasn't keeping up.
I met some girls at the gym that are great runners (much faster than me) and they offered to let me run with them. I had been running the majority of my runs by myself and it was getting so monotonous and hard to push myself. I started doing my Saturday runs with them on my 8th week. The first was a 21 miler and I ran 16 with them, I was so nervous and ready to find an excuse, but I did it. I woke up at 5 a.m. and drove over to a local elementary school to meet them. From the moment we started running I could tell it was going to be rough, but I stuck with it and pushed myself the best I could. I figured as long as they were a visible distance away I wouldn't get lost and I would be fine. I griped and moaned the whole way, my body hurt so bad, but I had a huge improvement in my speed and it was so worth it when it was over.
I am sharing this story because I have been amazed at the muscle memory our bodies have. It is neat to see how much we can improve with hard effort balanced with proper recovery. I have done my long runs with them since then and in just a few runs seen great strides and improvement. I have also really worked on speed the past few weeks and I am amazed how my body responds. I am by no means fast compared to a lot of people but faster than I was, and that makes it all worth it.
When we want to improve we must push ourselves hard and beyond the comfort zone. If you do this you WILL see results. Our bodies are pretty incredible if we can find the balance pushing ourselves to the max, then allowing for proper recovery. Good luck!!

Helping Hands

Chandi Schwab:
I thought I would post this to see if we can join together and help. This is a good friend of ours' brother in law. Give it a read and help if you can!Thank You!

Friends,



· You may or may not have heard that our much-loved family member Trent was taken from us this last weekend. He leaves behind his wife Karen and their daughter Rylee (8). Trent was in a coma for a week and needed a few different surgeries to try and save his life. Unfortunately nothing was able to work. This has left the family with huge hospital and funeral bills. They did not have any life or medical insurance to help with these debts.



We have absolutely NO IDEA what, if anything will come from The Victims Advocates. Therefore we cannot depend on it. We as a family are doing our best to take care of the financial obligations for Trent’s Funeral. However, we really need to focus on “the big picture” of Karen & Rylee. This wonderful Wife that just lost her Husband and provider & her beautiful 8 year old daughter - that is now without her daddy, will have a hard road ahead of them, not only emotionally but financially, to rebuild their lives.



Family & Friends, we need to get as many donations as possible to help them. They certainly do not deserve to be devastated by this tragedy any more than they will emotionally. They need financial assistance.



We would appreciate any donations we can get as everything counts. It will take a Village to help rebuild these lives.



If you could possibly do some office donation pools it would be great. If you could also please forward this to everyone you know that has a family and understands what it takes to rebuild their lives, it will be so very appreciated. This Mom and her daughter need your help and it’s absolutely the right thing to do!!



Donations can be deposited at any UCCU – Utah Community Credit Union branch. They are located in Utah County. Donations can also be mailed to UCCU at the following address:



188 W River Park Dr

PO Box 1900

Provo, UT 84603-1900

Karen Hall account# 1263616



Thank you so much!

***Trent’s Aunt Joy



Details of this tragedy:
(post link in address bar)

http://www.heraldextra.com/news/local/crime-and-courts/article_a5338b50-9c2f-592f-bed7-e93ab685ed1a.html

Quote of the day

When we first talked to each other
I knew we would always be friends.
Our friendship has kept on growing
And I'll be here for you to the end.

You listen when I have a problem
And help dry the tears from my face.
You take away my sorrow
And put happiness in its place.

We can't forget the fun we've had
Laughing 'til our faces turn blue.
Talking of things only we find funny
People think we're insane-If they only knew!

I guess this is my way of saying thanks
For catching me when I fall.
Thanks once again for being such a good friend
And being here with me through it all.

- Rachel Ellis -

8 week challengers (Midway Results)

Josh Schiffman:
Its half way and I can't believe it. These 8 week challenges go by quickly. I have lost 16 pounds and have lots more to go. I can honestly say that I have done better this go around than any other. I'm not on a super strict diet that I won't be able to continue with, but I am consistent at eating smaller portions. This go around I tell my body when I am done rather than my body telling me when I'm done. I have also been doing a trick that helps me with the sweets and treats. If I decide I want to have a goodie every once in a while I do so. whatever one I want I can have. However, I see what the caloric intake is and I have to double that for my cardio workout the next day. So if a bag of M&M's are 250 calories, than the next day I have to burn at least 500 Calories in addition to whatever my workout was that day. It sure makes me a little more consious about eating sweets all the time. I really do feel better inside and outside. I'm not as self consious as I was before.
As far as my goals I feel they are coming along. I have finished all but 10 pages on the Richest man in Babylon and completed the others.

Chandi Schwab:
This 8 week challenge is going good. My main focus is training and it has been hard. There were a couple of weeks that my body was really having a hard time with the mileage. I started to stress and worry about my performance, but through talking to others was able to gain perspective.
I am running once a week with some great runners that push me and train differently. It has become more important for me to listen to my body and understand what I need and dont need. I have struggled with sweats and my general thought is that I will burn it off. The poor eating at times effects my runs, so these next 4 weeks I will focus on eating clean and preparing better.

8 week challengers (Midway Results)

Emily Roche:
Things have gone pretty well so far. I'm down about 5 pounds from where I started. I haven't had as much workout time as I would like lately because I've had super sick kids, but I'm hoping for a strong second half.

Scott Schwab:
I could be doing better in many areas. My average wake up time has been about 6:38, and I really thought that I would be perfect. Well I can only improve at this point. I have done good with my reading, but the picture books have really helped my average. My weight does not seem to want to get where I would like it to, so I just continue to hover like a hovercraft.
However, I will keep working and reach my goal one way or another. I have done my daily running which has been an adventure, but I am improving and naturally feel like I am improving. I feel bad for the people at the gym who have to see and smell my sweaty mess, but its not my fault I was born with double the sweat glands in my body. Just kidding, but really I do sweat a lot and everything is going great. I look forward to continued improvement.

Thad Hollist:
I am doing much better than before I was doing the 8 week challenge. I am at the gym more often, but still not as often as I would like. Scott and I work out together and it has been fun playing racquetball and doing other activities that help me in the cardio department. I have been busy with school and work but have managed to lose weight and feel great.
Where I am health wise compared to 4 weeks ago is a change and I feel better. I will keep pushing myself and making sure I hold myself accountable to my goals. Thank you for letting me participate.

8 week Challengers (Midway Results)

Kristen Rockwood:
I've lost 10 lbs and have lost 3 inches off of my waist and 1 inch off of my under the belly button fat! Eating has been going very well for me! I make sure to have fresh fruits and veggies at my house and I've been making green smoothies in the mornings, fruits or nuts for snacks and making lots of whole grain sandwiches, lean proteins and salads for lunch. I haven't had hardly any processed foods if at all? I feel such a tremendous difference in the way I feel and the way I look. Working out is still something I'm having a hard time doing and having hard time finding the time to squeeze it in during the day. But since I've heard that 70% is what you eat I feel good about my decision for a healthy food lifestyle rather than working out and not eating healthy. Ultimately I would like to lose 10 more pounds and 3 more inches off my stomach fat. Then I'll be my goal weight, with a low body fat percentage and then I'll focus more on toning my new healthy body!


Cara Sullenger:
Could I do better? Of course! I'm doing about half of my goals perfectly, and the other half I'm lacking on, but I'm starting to get into the groove of this and am making progress towards where I want to be. I haven't lost a lot of weight, but I have lost a couple inches, so I'm happy about that. My biggest hang up besides weight loss is drinking water, so I'm going to focus more on that in the coming weeks. Going to bed before 11 has been impossible, but we have sort of a weird schedule at our house with Kash's work schedule, but hopefully I can try harder to be to bed before midnight.

Booty Boosters

Chandi Schwab
These are awesome!Even picking a few of these a day will work wonders. Give them all a try!

Booty Boost #1: Knee Lift & Lunge
Start by standing with your feet shoulder-width apart, your chest lifted, shoulders back, abs tight, left hand on your hip and right hand on the back of a chair. Begin by lifting your right knee up to a 90-degree angle. Hold this pose for 2 counts then bring your leg down and touch your toes on the ground, 2 to 3 feet behind you. Lower your right knee towards the floor until both knees are bent at 90-degree angles. Push off your right foot and return directly to the knee-lifted position. Repeat 8 times and switch sides.

Booty Boost #2: Duke-or-Duchess Curtsy
Start by standing with your heels together, your toes pointed out to the sides, chest lifted, shoulders back, abs tight and hands on your hips. In a single fluid movement, cross your right leg behind your left leg and place your right toes on the ground, about 2 feet passed your left foot. Make sure that both knees are facing forward. Keeping your body upright, curtsy by bending both knees until your right knee touches the floor. Push off your right foot and return to the starting position. Repeat 8 times and switch sides.

Booty Boost #3: Reverse Lunge & Raise
Start by standing with your feet shoulder-width apart, chest lifted, shoulders back, abs tight, left hand on your hip, right hand holding the back of a chair. Begin by lifting your right knee up so it’s bent at a 90-degree angle. Bring your right leg down and touch your right toes to the ground 2 feet behind you. Lower your right knee until both knees are at 90-degree angles (make sure your left knee is directly over your left heel). Use your right leg to push up to standing. Drag your right toes along the floor until they are about a foot behind your left heel. Bend your left knee slightly, shift the weight onto your left foot, hinge your torso forward and swing your right leg (fully extended) behind you. There should be a straight line from your head to your right toes, your torso and leg should be parallel to the floor. Without letting your right foot touch the ground, swing your right leg forward and bring yourself back to upright, knee-lifted position. Repeat 8 times and switch sides.

Booty Boost #4: Skater’s Lunge
Start standing with your feet together, toes pointing forward, chest lifted, shoulders back, abs tight, arms extended with hands clasped directly in front of your chest. Step your right leg 2 feet off to the right and bend your right knee until it is at a 90-degree angle. Lunge into it as you keep your left leg straight. Make sure your toes and torso are facing forward -- your torso will naturally tilt forward about 45 degrees. Push off your right foot to return to a standing position, pulling your right foot slowly back to meet the left without letting it actually touch the floor. Go immediately into the next repetition. Repeat 8 times and switch sides.

Booty Boost #5: Running Goddess
Start by standing with your feet together, toes pointing forward, chest lifted, shoulders back, abs tight, arms at your sides. Lift your right knee up to a 90-degree angle. Soften your standing left leg. Position your arms in a running stance: Left arm bent in front of you, right arm bent behind you, hands in loose fists. In one move, balancing on your left leg, bend your torso forward about 45 degrees, swing your right leg back (keeping it bent and without letting it touch the floor) and switch arm positions (right arm forward, left arm back). Swing leg and arms back through to the starting front position. (Note: You are essentially running in place with your left foot planted.) Repeat 8 times and then switch sides.

Booty Boost #6: NY Booty Lift
Start by standing with your feet together, toes pointing forward, chest lifted, shoulders back, your abs tight, arms at your sides, a 5 to 8 pound dumbbell in each hand with your palms facing in. Step your left foot about 3 feet back. Then, keeping your back upright, left leg straight and balancing your weight on the ball of your back foot, bend your right knee and sit down on your hips until your right thigh is parallel to the floor. (Step the left leg further back if your right knee is passed your right toes). Tilt your torso forward about 45 degrees and bring the dumbbells down either side of your right shin. Keeping your back straight and left leg extended, press into your right leg until you are back in upright position (legs should still be in an upside-down "V" shape). Slide your left foot forward to meet your right foot. Repeat 8 times and then switch sides.

Booty Boost #7: Free Standing Swing & Raise
Start by standing with your feet shoulder-width apart, chest lifted, abs tight, arms extended at chest level, hands holding a broomstick/body bar with your palms facing down. In one swoop, lift your right knee up until it’s in a 90-degree angle and press the bar straight up overhead. In another swoop, bring bar down to your chest, lean forward, extend your right leg behind you and push the bar straight out in front of you. Your torso and right leg should be parallel to the floor. Pull the bar back in toward your chest, lower your leg without letting it touching the floor and immediately swing knee back up to your chest while pressing the bar up overhead for your next repetition. Repeat 8 times and then switch sides.


Booty Boost #8: Lift It, Love it
Holding a 3 to 5 pound medicine ball or dumbbell with both hands, keeping your abs tight, stand on your right foot, bring your left knee up to a 90-degree angle and fully extend your arms overhead. Remember to press your shoulders down. Step your left foot 3 feet out to your left side and lunge into that foot until your knee is at a 90-degree angle. Bring the ball/dumbbell down to the front of the left foot and immediately press off the foot to return to the knee-up/arms-overhead position. In a single movement, immediately bring your left leg down, crossing it behind your right leg, toes landing on the ground 2 feet behind your right leg. Make sure that both of your knees are facing forward. Keeping your body upright, slowly lower your left knee towards the floor while bringing the ball/dumbbell down and across the front of your body, toward your back foot. Immediately push off your left foot to return to knee-up/arms-overhead position. Repeat 8 times and then switch sides.

Booty Boost #9: Heel Click Plie
Start by standing with your chest lifted, shoulders back, abs tight, feet 2 feet wider than your hips, toes turned out 45 degrees, arms extended before you, hands clasped. Slowly lower into a turned-out squat position by bending your knees to 90-degree angles. Make sure you are standing wide enough so that your knees don’t stick out beyond your toes. Without hesitation, spring up into the air, extending your legs and pulling them together to click your heels before opening them wide again to land in starting position. Be sure to land with soft knees (slightly bent) to prevent from putting too much pressure on them. As soon as your heels touch the ground, start the next repetition by lowering back down into the squat. Repeat 8 times.

Booty Boost #10: Flip, Squat & Press
Start by standing with your chest lifted, shoulders back, abs tight, feet shoulder-width apart, hands holding 3-pound dumbbells (or body bar) at your thighs, your palms facing down. Keeping your body upright and your back straight, inhale and bring the dumbbells up to your collarbone, as you bend your knees and sit back on your hips until your thighs are parallel to the floor (don’t go deeper than 90 degrees). Make sure your knees stay behind your toes and your weight is predominately in your heels. Pushing into your heels, straighten your legs while exhaling and press the dumbbells up until arms are fully extended overhead. Keeping your arms straight, lower the dumbbells back down to starting position and immediately begin next repetition. Repeat 8 times.

Mid-way week

Scott Schwab:

Alright challengers, this week is the mid way week. This is a great time to see what you are doing well and where you need to improve. Modestly, a person can lose 2 pounds per week and with 4 weeks left, you have the ability to lose 8-10 pounds by being disciplined.
Here are a couple of points to remember when going into the rest of the challenge:

1) Avoid sodas and sugar drinks-they do nothing for you
2) Drink water to replace sugar drinks and equivalent of half your body weight in oz
3) Avoid eating after 7pm
4) Eat 6 mini meals throughout the day and make sure you have food every 2 hours
5) If you haven't done a cleanse, do one and eliminate toxins from your body
6) Avoid processed foods and fried foods whenever possible

Here is a list of cleanses that you can implement for great results:

Master Cleanse:

Day 1-6
Morning:
Drink Sea Salt with 25-32oz of water (It is important to do this early and before you have to leave. Plan on being on the toilet for at least 30 minutes).

Throughout the day:
Mix
12 tablespoons of fresh squeezed lemons
12 tablespoons of grade B maple syrup
1/2 teaspoon Cayenne pepper
into 64oz (1/2 gallon) of distilled water

Evening:
1 cup of Smooth move tea
Drink this elixir throughout the day. No food. You may think you are not getting enough nutrients, but this elixir provides 1500 calories daily. You do not need to eat any other food, just drink the elixir. Yeah you will be hungry, but push through. You can do this cleanse upwards of 10 days, but I recommend doing it at least 3 to get the benefits and 5 to truly see a difference. We just coached someone through the process for 5 days and they lost 11 pounds!

Chandi Cleanse:

Day 1
Breakfast: Fresh oats in Milk or water(honey can be used for sweetener, but no sugar)
Snack: Orange
Snack: Protein smoothie or protein in water or milk shaker
Lunch: Broccoli and apple
Snack: Almonds(handful)
Dinner: Brown rice and beans or asparagus
Cleanse: Drink a cup of smooth move tea

Day 2
Breakfast: Wheaties in milk(no sugar added)
Snack: apple or orange
Snack: protein Smoothie
Lunch: Fresh Watermelon and banana
Snack: Fat Free Cottage cheese
Dinner: Brown rice and bell peppers
Cleanse: Drink a cup of smooth move tea

Day 3
Breakfast: Fresh oats and blueberries
Snack: cantaloupe
Snack: Protein Smoothie
Lunch: Potato and Fat free cottage cheese(try to avoid butter, sour cream, and cheese)
Snack: Tomato
Dinner: Brown rice and spinach
Cleanse: Drink a cup of smooth move tea

Day 4
Breakfast: 2 hard boiled eggs
Snack: Strawberries or blueberries
Snack: Protein Smoothie
Lunch: Green peas and kidney beans
Snack: Cantaloupe and Raspberries
Dinner: Brown rice and Halibut
Cleanse: Drink a cup of smooth move tea

Day 5
Breakfast: Fresh oats and strawberries
Snack: Watermelon
Snack: Protein Smoothie
Lunch: Brown rice and grilled chicken
Snack: Almonds
Dinner: Potato and broccoli and Fat free cottage cheese

Prune Juice Cleanse:

Morning:
Begin your day by drinking 16 ounces or more of prune juice (unsweetened, if possible). The prune juice is not primarily to empty the bowels, which it will do, but rather to draw into the intestines from every part of the body such toxic matter or body waste as may be there, and eliminate it through the bowels.

After beginning with the sixteen ounces of prune juice, within one half hour take an eight ounce glass of undiluted apple juice. Swish each mouthful thoroughly (called chewing). Then, 30 minutes later drink a glass of plain water (preferably distilled), followed 30 minutes later with more apple juice.

The general procedure is: 16 oz. of prune juice first thing in the morning, then, 8 oz. of apple juice 30 minutes later, and 8 oz. of distilled water after that; repeating the juice and distilled water each 30 minutes throughout the day. One gallon of apple juice is consumed each day for an average size adult, or one ounce per pound of body weight. (This of course is an approximate and suggested dosage, as age, ability to hold liquids, etc., determine the capacity for each specific case.)

Repeat this detoxification for 3 consecutive days. Thus, approximately three gallons of mucus and catarrh will have been eliminated and will have been replaced by three gallons of juice. This has resulted in speeding up the re-alkalinizing of the system.

During the three-day cleanse, take one or two tablespoons of olive oil three times a day, to aid in lubricating bile and liver ducts, etc. On the fourth and subsequent days, we begin taking vegetable and fruit juices, along with raw fruits and vegetables to slowly ease your body to solid foods. On the fifth day eat solid foods by avoid sugars, foods high in salt, processed foods, and fried foods.

Guest Post

Arthritis: Foods to Avoid,
Food & Exercises to Help Alleviate Pain
Arthritis is a continuous issue that millions of people suffer all over the world. Some attribute it to age, genetics or certain health issues. Although these do play a role in why some have arthritis but our choices in food, lack of exercise and overall poor health play an even bigger role.

The information I’m going to give you today is nothing new! This information is available on the internet, in books, articles, etc. In fact, John Hopkins has, “The Johns Hopkins Guide to Arthritis Pain Relief”, a guide that is FREE to sign up: http://www.johnshopkinshealthalerts.com/register_ppc_arthritis/arthritispainrelief_reg_landing.html?st=ppc&s=GLP_007039_arthritis_diet_exm&c1=GAW_SE_NW&source=ARTH_PAIN&kw=arthritis_diet_exm&cr5=6962551834&gclid=CPqWg5rHza0CFQ1dhwodj1SG0Q

What I’m going to try and do is just simplify for you the foods to avoid, the foods to incorporate in your daily diet and the exercises that can help relieve your discomfort.
After that, it’s really up to you to get started and actually apply these tips to your life.

I know it’s difficult to make changes and it’s even more difficult to say “no” to some of those foods you really enjoy. But you need to ask yourself, “Is this food I’m about to eat worth it! Is it worth my continuous pain and discomfort? Is it worth my degenerate health?” You don’t have to give up these foods forever!!! You just need to make them an occasional treat, something you eat maybe once a week or once a month, an exception to the rule. Seriously it’s time to take control of your body and life!!! You can eat better & exercise, or you can make excuses, BUT YOU CAN’T DO BOTH! Relying solely on your doctor and medication to give you relief is only a band aid to the problem. Inevitably the toxins from the “man made” medication you are taking bring about more side effects and health issues. Laziness is a terrible reason for the slow death you are allowing by relying on medication for your health. STEP UP and take some responsibility for your health and overall wellness. Pointing the finger at Health Care Problems is fine as long as you are doing everything in your power to keep your health at its best.

All these food and exercise tips can be beneficial to EVERYONE, not just those suffering from arthritis. In fact, these guidelines can also help those with High Blood Pressure & High Cholesterol. Can you imagine lowering your blood pressure and cholesterol enough to no longer have to take the “man made toxic” medication anymore? YOU CAN MAKE IT HAPPEN! I personally, have helped many of my clients do just that and you can not believe how good they feel now!
Okay, now I’ll get off my soap box and get down to the matter at hand.

Much of Arthritis is caused by the “ph balance” of your body being off, thus allowing your body to have a high acidic level. Just like your hair, in order to keep your hair healthy, shiny and strong you need to keep its ph balance at good levels. Getting your acidic levels down in your body can help alleviate your pain. Eating the right foods to help bring down inflammation and avoiding foods that increase inflammation, will be a big part of getting you back to balance.

Primary Key Components: - Eat Raw Fruits & Vegetables (these foods are natural
Alkaline)
- Take sufficient amounts of Calcium with Magnesium –
Be sure to check with your physician to find the exact
Amount of Calcium & Magnesium your body needs.
- Drink ample amounts of Water daily. Getting your body weight in ounces of water each day helps to flush out the toxins.
- Keep the Stress Level Down, keeping your stress down, keeps the acidity level in your body down.

First, let’s start with foods to avoid…..BUT I will give you substitutes to modify these foods so that you don’t have to give up some of your favorites all together.

Try to stay away from foods that are GLUTEN, white or wheat flour based foods. Pastas, for instance, made of white or wheat flour can easily be substituted with rice pasta. Avoid wheat and white breads, try choosing gluten free bread (Rudy’s & Udo’s are great brands) or Sprouted Grain Bread, Spelt Bread or Rice Bread (Organic is best). Crackers that are flour based, substitute them with gluten free crackers or rice crackers (Crunch Master has great gluten free crackers). Cereals, read your labels, buy gluten free but be sure the sugar is also very low.

Avoid Fried & Processed Foods; these foods are big culprits to inflammation. The breading used on most fried foods is gluten based not to mention the saturated fat from the oils. Try making these foods at home, like fried chicken for instance.
Dip the chicken in egg whites until it is completely coated, then dip it in Gluten Free Bisquick mix with your choice of spices or seasonings, bake on a cookie sheet greased with Organic Extra Virgin Olive Oil (olive oil brings down inflammation).

Foods that are microwavable tend to be highly processed, loaded with preservatives, sodium and chemicals that will increase your inflammation. The more you can make your food from scratch the better. If it’s a time issue, then try using a Crock Pot. There are great Crock Pot recipes all over the internet; www.allrecipes.com is one of my favorites.
When reading the labels on foods check the ingredients, the fewer there are the better. When there’s a long list of items you can’t even pronounce, then that my friend, is a food loaded with preservatives and chemicals.

Limit your SUGAR intake; processed sugar not only helps to keep the excess body weight, it also lowers our immune system and adds to hormonal imbalance. Keeping your sugar intake to mainly raw fruits and organic fruit juices helps to lower your inflammation, as does the Vitamin C contained in those foods. Try to also substitute your sweeteners with Stevia based sweeteners like Purvia, Truvia, etc.

Lowering your DAIRY can also help bring down inflammation; try to substitute with soy, rice or almond products. You can find milk and ice cream made of soy, rice or almond, as well as yogurt, creamers, etc. If using a Protein Powder try to stay away from “whey protein”, a better choice is “brown rice protein”, or “hemp protein”.

Alcohol & Tobacco always play a big role in health issues; issues like joint
pain and discomfort. Sorry I’ve got no substitutes for this one 

Oils to Avoid; cooking and foods containing vegetable, corn, soy bean or canola oil tend to add to inflammation.

This now brings me to the foods we want to add to our diet to bring down inflammation:

Good Oils; Organic Extra Virgin Olive Oil, Organic Coconut Oil, Flax seed oil, Avocado Oil, these contain high amounts of Omega 3 which have shown to help bring down inflammation.

Other forms of Omega 3 to add to your diet: Nuts, Flax Seeds, Pumpkin Seeds, Fish (salmon, tilapia, mahi mahi, tuna, herring, etc.). Try also adding a good Omega Supplement to your daily routine, organic is always best. Something New to try….Organic Chia Seeds, they are extremely high in Omega 3 and are loaded with antioxidants, vitamins, minerals, and fiber. http://nuts.com/cookingbaking/chia-seeds/organic.html?gclid=CLLUkMng2K0CFUUaQgodrjUQgQ

Vitamin D; Since we are trying to lower your dairy try getting your vitamin D through a good supplement and getting 10 – 15 minutes of sunlight a day, without sunscreen.

Vitamin C; this is such an important vitamin that we need daily, besides helping our immune system it also adds to protecting collagen. Getting your daily vitamin C thru foods like citrus fruits, broccoli, sweet peppers, etc, are a better choice but if you take a supplement be sure not to exceed 1500 milligrams per day. One of my favorite supplements is made by Health Force Nutritional called “Truly Natural Vitamin C”, comes in powder form and is organic & vegan. (http://www.healthforce.com/shop?page=shop.product_details&flypage=garden_flypage.tpl&product_id=31&category_id=2)

Spices & Other Foods – Tumeric & Curry are great spices to not only help boost your metabolism, add flavor to foods but are great Anti Inflammatory. Add Ginger to your meals, Ginger has shown to bring down inflammation and for some have aided as a pain reliever. Chili Peppers, spicy can be better! Fresh Chili Peppers or dried added to foods can bring down inflammation.

Besides getting a good diet dialed in, you also need to MOVE! Arthritic pain gets worse the more you lead a sedentary life style. Make exercise a big part of your everyday life, it will improve muscle tone (which will take a lot of pressure off your joints), improve circulation, improve your energy levels, etc.

Strengthening Weight Resistant Exercises – Building up muscle tone helps to keep pressure off your joints and give you the strength to get around more efficiently. It also helps in reducing the risk of osteoporosis. This can be accomplished thru light weights, exercises bands, resistant exercises, etc. Be sure to check with your physician before starting any exercise program.
* Stacy’s Fitness Channel on YouTube offers instructional videos on strength training.
http://www.youtube.com/user/StacysFitness?feature=guide

Flexibility - Stretching is a great form of exercise without putting any pressure on your joints, improves range of motion, gives relief to stiff joints and improves circulation. Try taking a yoga or tai chi class to learn some beneficial stretches. Doing stretches first thing in the morning or before an exercise regime is a great way to get the body warmed up and relieve tension.

Cardiovascular Exercises – Doing some form of cardiovascular (aerobic) exercise at least 3 – 4 times a week from 20 – 30 minutes will help keep the blood flowing, the body’s heart and lungs healthy, stronger bones, relieve stress & tension and aid in maintaining a healthy body weight. Find a form of aerobic exercise that you enjoy and is low impact on your joints, for instance; walking, water aerobics, bicycling, swimming, etc. But find something you can take pleasure in and will do on a regular basis. Changing things up is always good for the body and the mind.

Remember every “BODY” is different and finding what works best for you is going to take some trying of different things.

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

How to Burn MORE Calories

Chandi Schwab

1. Exercise to Burn Calories
The more time spent exercising and the more vigorous the exercise, the more calories you will burn. Even if you are taking a brisk walk every day, this is probably the single most important piece of advice for anyone wanting to burn more calories.
Obviously, when you exercise, your body burns calories to fuel your activity. But exercise is the gift that keeps on giving. That's because even after your workout has ended, your body is still burning more calories.
While it's hard to pinpoint just how long this effect lasts (it varies depending on body composition and level of training), it is safe to say your metabolic rate can be elevated with aerobic exercise for at least 24 hours. If you want to prolong this calorie-burning effect, exercise for longer periods of time. Studies have shown that with increases in exercise time, the elevation in resting metabolic rate is prolonged.

2. Do Strength Training to Build Muscle
When you exercise, you use muscle. This helps build muscle mass, and muscle tissue burns more calories (even when you're at rest) than body fat. Approximately 10 pounds of muscle would burn 50 calories in a day spent at rest, while 10 pounds of fat would burn 20 calories. Interesting huh?
The most effective way to increase metabolism and burn more calories is by aerobic exercise and strength training. Both together, are important for burning fat and calories. Strength training becomes especially important as we get older, when our metabolisms tend to slow down. One way to stop this is to add some strength training to your workout at least a couple of times a week. The largest muscles (and therefore the largest calorie burners) are in the thighs, abdomen, chest, and arms.

3. Eat Smaller, More Frequent Meals
Every time you eat a meal or snack, your gastrointestinal tract turns on, and starts digesting food and absorbing nutrients. It burns calories when you fire up the human digestion machine, so it makes sense that the more small meals or snacks you eat through the day, the more calories you'd burn.
But many experts believe that, compared to eating one or two very large meals, this is a more healthful way of eating anyway. And if it leads to even a few extra calories being burned, even better!
4. Don't Skip Breakfast
Some research has shown that when people skip breakfast, they tend to eat more calories by the end of the day. When you haven't eaten for 8 or more hrs straight through the night and then continue to starve yourself after that, your metabolism slows down quite a bit, meaning less calories burned and more stored as fat. While we could use more research in this area, eating a healthy breakfast certainly makes sense as a lifestyle habit.

5. Eat Low-Fat Dairy
The calcium from low-fat dairy doesn't specifically help burn more calories, but it may do a couple of things to help discourage body fat. Results from a recent Danish study suggest that we might absorb fewer fat calories from a meal when we consume calcium from low-fat dairy.
In another recent study, eating more calcium-rich foods, including low-fat dairy products, appeared to be linked to lower amounts of belly fat, particularly in young adult white males.
6. Drink 8 Cups of Water a Day
Just about everything you call on your body to do burns calories, including absorbing and utilizing water while maintaining fluid balance. Drinking almost eight cups of water (2 liters) may help burn nearly 100 extra calories a day. That may not sound like much, but it could add up to 700 calories a week or 2,800 calories a month. And that's by doing something we should do anyway to keep our intestines and kidneys happy, and to help keep us from confusing thirst with hunger.

7. Move more
Any type of movement requires energy, so make the effort to consciously keep your body moving throughout the day. One study even found that informal movement such as fidgeting may be more important than formal workouts in determining who is lean and who is obese. When you don't feel like doing dishes or folding laundry do it anyway. Be active! Good Luck!

Diet and exercise are good topics to discuss with your doctor. Before starting a new exercise regimen or supplementing your diet, it would be good to talk it over with your doctor. If you have certain medical conditions or are taking certain medications, there may be activities or dietary supplements that you should avoid.

Stephanie checks in

Stephanie Crandall:
Hello everybody-
I've gotten so many questions lately on my training and nutrition regimen that I wanted to just address a lot of them on here!
First of all, be aware that everyone has different body types, different needs, and activity levels, so my plan isn't something that fits for everyone. Plus I'm obviously training for something really intense that demands a LOT, so don't think you have to do this to be in great shape.
So, the good news is, I'm down to 15% body fat! Been waiting for this! Just a couple more and I'll be pretty set. The scale's beginning to drop too, which is nice. Pants are still tight in the legs though, dangit!

So here's a rundown on my eating schedule:

Wake up around 8.. eat breakfast around 8:30

Breakfast: which is Fiber One cereal with skim milk, or oatmeal, or something that's carb-y but also has protein.

*take my multivitamins. very important!!

I go to the gym then come home and have the "other half" of my breakfast- a protein shake usually.
Lunch: Egg + 2 egg whites, salsa, veggies, in a whole wheat pita or half an Ezekiel tortilla (I gotta keep the carbs down now)
Afternoon snack: cottage cheese and fruit, or oatmeal, or veggies, boiled egg, etc.
Dinner: fish with veggies and quinoa, or lemon chicken and salad, etc.
After dinner snack: protein shake

I'm basically eating 6 small meals a day, the main ones about 300 calories, and the snacks about 150 (to total 1250).

I drink TONS of water, and if I need something sweet or feel hungry, I chug this:

Sparkling Ice from Costco. 0 calories, and it's a little carbonated so it makes you feel fuller. HOWEVER, I've been getting bad headaches and I think the Splenda is to blame, so I'm cutting back. Or I'll have a diet swiss miss hot cocoa.. it's 25 cals and satisfies my sweet tooth =)

Gym time- usually a 90-120 minutes commitment

Mon: Session with my trainer, Brian for an hour, plus 45 min of cardio
Tues: An hour 15 min of cardio (stair master and treadmill)
Wed: Weights- focusing on lower body, but high intensity, little rest) And an hour of cardio
Thurs: At least an hour of cardio
Fri: Weights- focusing on arms, back, and again high intensity, plus an hour of cardio
Sat: An hour to an hour and a half cardio
Sunday: REST at last!!

Hope this gives you an idea of my training. It's intense! I'm tired by 7 at night usually, but have the energy to make it through my workouts and actually function throughout the day =) It's definitely rewarding though. Only 7 more weeks til competition!!