Abtastic workout

Scott Schwab:
Today I thought that I would add some workouts that are sure to make a difference in the battle of the waistline. Remember that a strong core contributes to great health for the body. Weak abs, usually means weak back. This can also cause problems down into the hamstrings, upper back and neck pain, and simply having balance issues for the entire body.

Here are some great exercises:

1) Hip-up: This is also associated with planks and done usually in unison with the planks. Lay on your side with elbow positioned perpendicular to the body. Now go up on your elbow and pull your core up so the only thing touching is your feet, which are on top of each other and sideways, and your elbow. A good rule of thumb is holding this exercise for 100 counts and for the last 10 counts do the dips, it is a killer. Switch sides and repeat 4 times.

2) Mogul jump: Slightly similar to push up position. You have your hands down and with feet you jump side to side with your hands all along being planted in front of you on the ground and shoulder width apart. The secret is the twist, so get your feet out as far to the sides as possible. Repeat 4 times and with a count of 50 for each rep.

3) Figure 8: Lay on your back and bring your feet to a 45 degree angle. Just like it sounds, start weaving your feet up and down back and forth as though you were drawing an 8 with your legs.  For increased difficulty, switch up the direction once you think you cannot go any more. Start with a count of 25 figure 8's and reverse it as many times as possible, shoot for 10.

4) Dumbbell Toss/Kettle Toss: Get a dumbbell or Kettle bell and situated your legs shoulder width apart. With the weight or kettle bell between your legs, squat down and with your fist facing outwards, throw the weight in front of you and up above your head. The goal is not to hoist the weight like you are lifting it. But keep the weight as far from your body and your arm as straight as possible. Do 10 sets per arm and 4 reps for a complete workout. It is also important to get the right weight. We are not trying to break any weight records. Use a comfortable weight, but one that forces you to work.

Wake UP Smoothie

Chandi Schwab

This one is a new discovery for me. I love to drink this before I go to the gym. It gives me great energy without weighing me down. And when I come home I will eat oatmeal or something with more substance to fuel my muscles. I love the fresh citrus taste and that nice wake up zing. Why not start your day with healthy goodness?!

Ingredients

-1 Lime

-1 handful of kale

-1 1/2 cups distilled water or water of your choice

-Handful of frozen strawberries or fresh and add ice

-1 tablespoon Wheat Germ (Fresh and kept in refrigerator)

- 1 tbsp. honey

-1 tablespoon flaxseed (optional)

-1 banana (optional... makes it creamier)

Directions

1) Put water into the blender

2) Cut ends off of the lime and quarter it. Toss it in skin and all. Blend it up by itself or with a couple of ice cubes. Strain out the pulp and put the liquid back into the blender.

3) Add strawberries, kale, flaxseed, banana if you want, and honey.

4) Sprinkle wheat germ on top and serve

Here is why it is so good for you:)

Lime-Skin care, better digestion, relief of constipation, eye care, helps with respiratory disorders, ulcers, and urinary disorders,  healthier gums, and also aids in weight loss.

Kale-Aids in digestion, antioxidant, anti-Inflammatory, cardiovascular support, detoxifying, High in vitamins K, A and C.

Strawberries- Dietary fiber, Antioxidants, healthy eyes, vigorous vitamin C, and Bone health

Wheat Germ-Full of nutrients and fatty acids, full of fiber, High in protein and low Glycemic index.

Honey- Rich in nutrition, full of antioxidants, aids in digestion, natural energy high

Banana- High in dietary fiber, lowers blood pressure, bone health, nutrient absorber, helps reduce depression, high in Iron, stress reducers(potassium helps normalize heart beat) heartbeat.

Flaxseed- Fights diabetes, constipation, inflammation, heart disease, menopausal symptoms, and "The Blues"

TRY IT!!!

Veggie Pitas

Chandi Schwab

It's  time for a new recipe. This one is so delicious and so healthy. It is perfect for lunch, or an afternoon kick!

Ingredients
-100 % Whole Wheat Pita bread
-Greek Nonfat plain yogurt
-Baby Spinache
-Sliced pepper (I like yellow or orange)
-Sliced Tomato
-Sliced Cucumber
-(Get creative! Add any other veggies you like, brussels sprouts, mushrooms,onions, avocado,etc...)

Directions
1)Cut the pita in half and stick each slice in the toaster
2)Spread greek yogurt on each half
3)Stick veggies inside and enjoy!

I love foods that are healthy, hearty, and filling, and this is just that. Try it and enjoy!!

8 week challengers Laura and Jaron Johnson 

Laura

Goals:
1. Lose at least 2 lbs per week
2. ABSOLUTELY NO CHIPS!!!
3. Stick to Weight Watcher pets 6 days per week (one free day)
4. Eat breakfast EVERY morning
5. Hit the gym at least 4 days per week and my off days must include some sort of outdoor activity/exercise

Jaron

Goals:
Slim down
Tone up
Hit the gym or exercise at least 4 times per week
Start and finish "I Beat the Odds" by Michael Orr

Mental fitness first

Scott Schwab:
The daily battle is one outside the gym! Let me be clear with that, it is still important to get our exercise, but depending upon how we do outside the gym, will determine our effects inside the gym.
It is so important to hydrate our bodies and get the proper nutrients for our daily battle. More than anything, planning is essential and we can win or lose the battle by just changing a couple of things that we are currently doing or not doing.

1. Pack a lunch- Making a healthy lunch gives you control of the nutrients that you put inside your body. Your body will also respond better to healthy foods, because of the message that is sent to the brain while we are eating that the food is good and that it is healthy (this assumes we are eating healthy).
2. Drink plenty of water- I know we harp on this a lot, but it is one of the best things to do if you are looking to lose weight, have better skin, have healthier joints, etc. If consumed throughout the day, we can have many of the toxins from our body flushed out of our system. The rule of thumb is to drink half our body weight in ounces each day. Start the first thing you do when you wake up and be done before 6pm.
3. Avoid foods and drinks high in calories- This is one area that is hard, especially for our society of get it now. Labels are misleading and it is important that we use the model that if we didn't prepare it, we don't know what is in it. Processed foods, sugars, additives, and a host of other evils find their way into our food, and our bodies don't know how to process them. Do your body a favor and make the choice to avoid eating out as much as possible, fast food, and the daily soda. If you were to do nothing else, doing this one thing would help change your health lifestyle dramatically.
4. Do a cleanse- There is not a perfect set time for a cleanse, but our bodies will respond very well to them. We encourage challengers to start with a cleanse. It helps the body deliberately eliminate harmful toxins from our body and will allow us to get into shape quicker.
5. Avoid stress- Although some stress is good and deadlines are beneficial to our health, we cannot lose weight if we are stressing about what we eat, what we drink, how much we exercise, etc. All things in moderation is the best way to maintain health and happiness. There is a chemical called cortisol that is released into our bodies when we stress. Cortisol, does not allow our bodies to lose weight and will hold onto fat.

In short, we need to get our mind right with our goals, challenges, and accomplishments. If we spend the time creating a process for achievement, visualize our successes, and then put into action our plan, we can win the daily battle. Let us not look at a lifestyle change as an event that is going to take X amount of time. Look at it from the way that you implement the best practices of eating, drinking, and preparing your body through your mind, to get results.

Amazing Benefits of Geranium

Chandi Schwab

The first thing that sparked my inspiration for this post was while I was reading an article in Men's Health. The reason I picked it up was because I loved the book Born To Run By Christopher McDougall. The article was referencing the book and commenting on the mysterious lifestyle of one of the most ancient Indian tribes living today called the Tarahumara. They exist deep in the hills of Mexico and seem to carry with them many ancient secrets. A health and fitness regimen that has allowed them to outrun death and disease. I find it very fascinating, and it makes so much sense to me where they aren't exposed to all of the radicals and oxidants that we are exposed to. Plus, they have eaten off the land and the natural healing remedies have been discovered and passed down all of these years.
The crazy thing is, when it comes to the top 10 health risk factors that Americans face, the Tarahumara have an incidence rate of practically zero in just about every category, including diabetes, vascular, and cancer.
 The Wild Geranium is one of the natural remedies the Tarahumara relied on most. Geraniums are packed with proanthocyanidins, powerful flavonoids shown to be Anti everything. Anti-inflammatory, antiviral, antioxidant, antibacterial, you name it. Just 15 drops of Geranium extract can enhance your immune system greatly.  I have been puting it on a sun blister on my lip and already notice a HUGE healing difference.

 Check out some other great benefits Geranium extract has.

 

 

Anti-Aging

• Geranium oil can work to slow the signs of aging in cells called oxidation. It aids in the tightening of skin and helps to prevent it from becoming loose and wrinkled. Working in conjunction with the underlying collagen, geranium oil can keep the skin looking younger and smoother, free of fine lines.

Anti-Bacterial

• Geranium oil can work to prevent infections throughout the body via its antibacterial properties. It can help to prevent microbes from attaching to damaged tissue or wounds, which can then lead to certain types of diseases and permanent organ damage. If applied directly to the wound, geranium oil can work to protect it while the immune system does its job.

• Scar Diminishing

  • Geranium oil can stimulate the blood flow in the skin layer beneath the scar, which can help to reduce and diminish its appearance. It is often used after surgery or after a great weight loss to prevent visible abnormalities. Geranium oil can also help to distribute melanin in the skin to keep a consistent color with no pigmentation variances.

  Diuretic

  • Geranium oil is considered a diuretic, which increases urination. Urination is one of three ways the body removes toxins (such as bile salts, uric acid and other chemical or synthetic substances). Geranium oil can also help aid in digestion and regulate blood pressure.

  Deodorant

  • Geranium oil can help to eliminate body odor, due to its sebum regulation and anti-bacterial properties. It has a pleasant smell, a combination of mint and flower essence. It has a lasting effect, is not harmful to skin and is a safe alternative to standard deodorants.

  Skin Relief

  • Geranium oil can work to prevent and heal such skin woes as acne and discoloration. It can also aid in the prevention of such adverse reactions as dermatitis and other skin maladies. Geranium oil can also help to sooth and mend minor burns on the skin.

ALSO:

Geranium Extract is the number one ingredient you will find in most of today's top selling pre workouts or fat burners. This is due to its diverse properties including its ability to provide the user with massive amounts of clean energy without the jitterness or anxiety caused by Caffeine. It also effects serotonin levels and can lead to increased well being and focus. Obviously these two effects are reason enough to warrant its use as a pre workout or fat burning ingredient but Geranium extract also helps by promoting cell health and encouraging the recycling of dead cells and regeneration of new cells.


*Geranium oil does not cause any side effects, since it is non-toxic, non-irritant and generally non-sensitizing, yet can cause sensitivity in some people and due to the fact that it balances the hormonal system, it might not be a good idea to use it during pregnancy.

Quote of the Day

"The road to success is always under construction. You'll encounter potholes, detours, and delays. But you must keep your eye on the goal and; keep moving forward."

-Ed Temple-

*Lets have a great week and choose to make it that way even though we know we will encounter challenges, trials, and adversity. Be great because you choose to be!

Guest Post

Jillian McKee:

Vegetarian Diets: Green Support For Cancer Patients

Cancer and cancer treatments place great stresses on the body.   Although a nutritious diet is important for everyone, eating healthy during cancer can mean something quite different than it does for the general population. Good cancer nutrition can be as individualized as the patient themselves, but for many people coping with cancer, a healthy vegetarian diet can help improve the immune system and provide essential nutrients depleted by the disease and its treatments.

According to the American Cancer Society, numerous studies support that vegetarians generally have a lower risk of many cancers. This is largely because a healthy vegetarian diet is rich in plant products and whole grains that provide a wide range of phytonutrients, fibers, and healthy carbohydrates. They also eliminate the relatively large amounts of saturated and dangerous fats found in meat products.

Cancer and its treatments cause many changes and stresses in the body. Rapid weight loss, a loss of appetite, nausea, and digestive issues are among these stressors that that can affect those with nearly every cancer, including mesothelioma and leukemia. Plant foods can be easy to digest while providing large amounts of vitamins such as C and E to boost immune response. In addition, the fiber and healthy carbohydrates provided by whole grains can help to regulate digestion and keep blood sugar level for added energy.

An important component of a healthy diet is protein in order to combat weight and muscle loss  and improve healing from surgery. Illness places special demands on the body’s stores of energy, so getting enough protein is essential. Since a non-vegetarian diet provides protein in the form of meat, vegetarians need to meet their protein requirements from non-meat sources.  

Legumes, grains, soy products and even some vegetables such as broccoli contain considerable amounts of protein. A diet rich in these foods can easily meet protein requirements.  For lacto-ovo vegetarians, low-fat dairy products are best as they provide substantial amounts of protein.

Another concern is in obtaining enough B vitamins, which mainly found in meats, especially beef.  Again, a balanced vegetarian diet rich in whole grains and legumes generally provides enough of these vitamins for a healthy adult, but since cancer creates a need for extra nutritional support, B vitamin supplements can be helpful.  The American Cancer Society and other cancer experts advise cancer patients to consult with a qualified nutritionist to plan a diet that accommodates individual needs.

People who follow a vegetarian diet during cancer fall into one of two camps: either they are vegetarians before their cancer diagnosis, or they begin to embrace a meatless diet during their experience with cancer.  A nutrition expert who understands cancer and its treatment can suggest changes or modifications to a diet depending on different needs.

 -Jillian Mckee-

Read more: http://www.mesothelioma.com/blog/authors/jillian/bio.htm#ixzz1yWzknILW

Introduction of Guest Post & 8 week challengers

We wanted to introduce to everyone Jillian McKee. She has spent a lot of time studying the effects of cancer and the benefits of living a healthy life. Jillian McKee has worked as the Complementary Medicine Advocate at the Mesothelioma Cancer Alliance since June of 2009. Jillian spends most her time on outreach efforts and spreading information about the integration of complementary and alternative medicine when used in conjunction with traditional cancer treatment.
We will be posting her article tomorrow and sharing her findings.




Shannon Willardson:











Goals:

1) 14-16% body fat | lose 5-8 lbs.
2) Finish my book 'The Willpower Instinct' within the 8 weeks
3) Follow meal plan from my trainer-good friend while still honoring 'Intuitive Eating' principles.



Chase Willardson:






















Goals:

1) Lose 10 pounds
2) Read "Nail it, and Scale it" within 8 weeks

8 week challengers

Kevin Pfleger:

 

(picture coming)

 

 

Goals:

1. Exercise 5 times a week (weights or cardio)

2. Lose the fat around my middle. No more spare tire!

3. No ice cream for 8 weeks

8 week challengers

Mark Pittard:












Goals:

1) Lose 10 Pounds
2) Run four times per week
3) Lift four times per week
4) Read a book
5) Sweets only once per week



Tom Brough:














Goals:

1) No carbonation
2) No dairy
3) No sweets
4) Workout 6 days a week
5) 2-a-days at least 3 days a week
6) Weight loss of 24lbs

8 week Challengers

Hailey Pittard:





















Goals:

Its been three weeks since having the baby so im officially ready to get my body back.

1) I want to go to the gym three times a week
2) Get back to pre baby weight
3) Eat a healthy diet
My focus areas are going to be my abs and to get rid of these stupid love handles. I want to be looking great in a swim suit by the end of these eight weeks. Might be tough to juggle a newborn a two year old and working out but im determined to do it



Arianne Pfleger:

 

 

 

 

 

 

 

 

 

Goals-

1. Lose 15 lbs.

2. Finish "Spirited Child."

3. Stick to my diet plan via "Lose It," using Rick's (my trainer's) structure.

8 week challengers

Matt Long:

Goals:

1) Gain 5-7 Lean muscle mass
2) Maintain strict meal plan consisting of lean protein, complex carbs, vegetables. Get the correct amount of daily macronutrition intake.
3) Reduce body fat through meal plans
4) Cardio 3-4 times weekly for a minimum of 30 minutes
5) Read a new book


Thad Hollist:





















Goals:

1) Decrease weight to hit goal and retain under 200.
2) Work out for at least 90 min 5 days/week.
3) Daily personal reading time for at least 30 minutes/day 7 days per week.
4) Perform calorie tracker 6 days/week to track calories burned and to limiting intake to a net -500 calories per day.

Scott Schwab:

Happy Father's Day. Whether you have children or not, lives are full of mother and father figures. Today we honor fathers. Here is a quote from a guy that understands life well and his advice transcends time.

"When a father gives to his son, both laugh; when a son gives to his father, both cry. "

-William Shakespeare-

Erin Taylor:














Goals:

Back in 2000 we put together a time capsule at our family reunion. We filled out questionnaires about our the things we would like to accomplish in the next ten years including spiritual goals, accademic goals, and fitness goals. I filled out my questionnaire and put it in the box and kind of forgot it. We were going to dig up the time capsule at a family reunion in 2010, but unforseen circumstances prevented us from having a reunion that year. Last year we all got our papers back and I was shocked to find that my fitness goals were the same goals I still have! I knew that I had been working on them for a few years, but I didn't realize it had been 11! The thing is, I have been working on them all of this time, but I really haven't gotten anywhere on them. In other words, I have been spinning my wheels for 12 years now! I am sure that I have received a lot of health benefits for trying, but seriously, what is the definition of insanity, doing the same thing over and over and expecting to get different results? I guess that qualifies me for the insane catagory!

My goals at that time were to loose 20 pounds. Well I'm sure there were more goals then that, but that is what I remember most. I felt that was a reasonable goal as loosing 20 pounds would still make me nearly 30 pounds over what I weighed at age 20. I mean I am taking into account that I am older and have had 9 babies and my body has changed, but I don't think that accounts for 50 pounds !

So here it is. My goal for this eight week challenge is to loose just 10 pounds. Not a big deal right? My goal for accomplishing this is to follow a new stategy of going off carbs for two days a week. I read this article about how if we cut carbs from our diet for just two days a week, it resets our insulin production. Insulin it the harmone that helps turn carbs into fat. Well, it turns carbs into energy that feeds our muscles, but when the muscles have filled up on all the energy they are burning, the insulin also helps turn carbs into fat, to store for another day when our energy output exceeds the quick energy stores in our muscles. The problem is, most of us don't need to dip into those stores very often. At any rate, giving our pancreas a little break from insulin production, helps to reset it to normal levels thus helping is burn fat instead of storing it.

The rest of the week, I plan to eat a moderate healthy diet of lean meats, healthy carbs and lots of fruits and vegetables. I will allow myself an occasional weekly treat.

My excercize goals are to step up my runs. I will do interval training for two miles plus add another 4 miles twice a week, and step up my longs runs from 3 or miles to an increase of 6 to 10 miles once a week. I will also do yoga and weight training three times a week.

So basically I am just tweaking the same old goals I have been working on for the past 12 years! Hopefully with these little changes I will begin to see some results. If I loose the 10 pounds, I can then go on to tackle the next 10!

8 Week Challengers

Austin Taylor:











Goals:

1) Gain 5 lbs
2) Read Motivational book
3) Grow business to 50 customers
4) Enlarge my pecks to "pillow status"






Colby Zimmerman:




















Goals:

1) Goal weight 175- Currently 187.2
2) Body Fat 10% or less- Currently 14.3
3) Increase muscle mass

Let the games begin

Scott Schwab:





















My goals this 8 week challenge will be focused upon getting back to where I have been fitness wise in the past, and obtaining new heights in other areas of my life. As always my goal is improvement and based on the last challenge where I actually gained weight, I feel like I have something to prove.

1) Get my body fat to 8%
2) Lose 10 pounds to be at my ideal weight
3) Start writing my book that I have always wanted to write
4) Read/Listen to 3 books
5) Wake up each morning at 6am

Chandi Schwab:

It has been hard since I ran Boston because I haven't set any particular fitness goals. I still have been running and working out but haven't had any set sites to work toward. Also, summer is always a change in scheduling with the kids and everything else going on. I want to work toward more balance. Balance with being a mom, strengthening my mind spiritually, balancing my schedule with hair clients, and obtaining my fitness goals.
I signed up for the Timp Half marathon which is on July 28th. I am hoping to work on my speed and get a PR there, I also want to get stronger and more limber, to help prevent injury. The biggest thing I want to work on is balancing my time better. Balance work, relaxation/edification, and playing and spending time with my kids. I really want to be in the BEST shape of my life before baby #4 :)

1)Yoga at least once a week
2)Half Marathon time between 1:28-1:30 (follow training)
3)Read at least 1 book/ scriptures daily
4)Schedule a fun activity at least weekly with the kids

Mental Challenge

Scott Schwab:

Day 2:
Today will be the day to start implementing the positivity of what you are doing. You will have experiences where you may hear the voice within yourself telling you that you cannot or stop or its not worth it. No matter who you are or where you're from, you will experience adversity.
Often times adversity is the thing that will make us rise to the occasion or accomplish the impossible. Referring to our goals, we must be positive. We need to be realistic, but also know that we can dream, and that we should dream big. Every mountain climbed or journey traveled started with a single step.
Likely, the lifestyle change will introduce new things into our lives. It is important to believe in the reasons for doing those things and ultimately accomplishing our goals. Goal setting is the number one reason for why people will succeed or fail. We may not always hit our goal the first try, but that is why it becomes important for us to measure our successes and set-backs and move forward based on our experience and research. However, if we are not measuring and just trying, we will not accomplish anything, because our goal was not defined.
There was a study done in 1983 at Harvard. A student body was polled about goal setting specific to life ambitions and desired earnings. Only 3% of students had written down goals, 13% had goals but did not have them written down. The remaining 84% had not identified anything specific. Fifteen years later these same students were polled and the results were staggering. On average the 13% out earned and had a quality of life 90% better than those who did not have established goals. Even more surprising is that the 3% on average out earned and had a higher quality of life than the 13% by an additional 90%.
Goals are the seeds to our dreams. If we do not set them, they will never grow and develop. Set the right goals. Goals that are realistic and goals that will make you stretch. It is also important to set multiple goals in a variety of areas in our life. That way we are able to see successes and find balance.

#1 Set goals that you will achieve (not try to accomplish).
#2 Forget the negatives and reasons why we cant
#3 Post your goals where you can see them
#4 Review your goals daily, so your subconscious accepts them
#5 Find someone that will help you be accountable to those goals

*Make sure to start a cleanse this week and get into a schedule with exercise, meals, and drinking water. Remember that 80%  of our results will be dictated based on our choices for intake. Those choices alone contain the calories, while everything else is about burning calories.

Scott Schwab:

Day 1:
Today is the first official day of the challenge. At this point there are a couple of things that we should be doing. None of them require stressing. Habits are important, and it only takes 21 days to create a habit, which then can be changed into a lifestyle. Diets do not exist, lifestyle changes really work. Here are a couple of things that can help you get short term and long term results.

1) Avoid sugar drinks and sodas- We dont realize how many calories we consume by drinking speciality drinks and sodas. The rule of thumb is to replace all drinks with water.
2) Drink at least 64 oz of water per day- That is 8 glasses, or for better results, take your weight and divide it by two.
3) Avoid eating processed foods- Life really can be lived without fast food and other restraunts that cook our food in products that are not the best. Also the preparation of the food really matters.
4) Plan ahead, make a plan- Making a plan is about setting realistic goals that will work for our current lifestyle. Remember, that anything is possible with a little hard work and planning.
5) Fuel your body- Our bodies do not respond well to starvation. We need to eat the right foods at the right times. Ideally we should be eating 6 meals per day and not 3 monster meals. Again with a little planning this is achievable.


* Challengers, lets get your goals and pre pictures in so that we can start posting. Look for helpful posts on exercise and workout ideas as well as healthy recipes and hints to beat cravings. You are strong and you can do anything that you set your mind to and work for!

Preparing for the challenge

Scott Schwab:

With the up and coming 8 week challenge less than a week a way, I wanted to post about the benefits of cleansing and what that does for the body and especially the changing of our lifestyle (not starting a diet), to get weight loss results.
A cleanse is great for the body, because it flushes out toxins, sugars, and other additives that hold onto bacteria and fat. The foods we eat are full of additives, sugars, and many times go through a process, where what we see is not always what we get. The nutritional value in foods today is changing and typically is not as high as it used to be. Additionally, we find that hormones are becoming more prominent in the meats we consume.
Our bodies do not know how to process these harmful things and so they sit. Usually, they sit in our stomach region, thighs, hips, and buttocks. To break them down and get them out of our system. Flushing our bodies from these toxins can be done by fasting, (or taking a 24 hour period that we do not eat or drink). However, even more effective than fasting for 24 hours is to get everything out of our system through liquids and the best liquid is H2o.
Having a cleanse that not only gives you the nourishment that you need, but will eliminate these toxins is your best bet. Now, realize our bodies need sustenance and we should only go 24 hours without food or drink. There are cleanses that will mimic the calories needed to provide the nourishment, but still cleanse the body and get it back to its natural state.
It is important that we do not starve ourselves. This reverses the effects of doing things healthy, and when our bodies go into starvation mode; we actually burn muscle and hold onto fat. Crazy, but fat is something our bodies can utilize more in the long term, so it holds it as though we may not be eating. To lose weight, we cannot avoid eating! Let me repeat, we cannot lose weight in the long term by avoiding meals. Our bodies need fuel, and the best way is every couple of hours, fill the tank.
Here are some great cleanses that you should do to start off the 8 week challenge, or any transition with lifestyle/health goals. Ideally, 3-4 days seems to be the right amount of time to get the garbage out of the system. However, realize that there are many people documented, and I have experienced it personally; that will go up to 10 days and longer. That would be at your own risk, and I wont say we need to do it that long, but we will see immediate results as we go longer. Much of the weight loss is water weight and it is normal to gain a little back upon returning to full meals. The most important thing at that point is to make sure when you are done with the cleanse, that we don't eat everything in site, but slowly work into the right foods at the right time and change the habits we had before the cleanse.
Chandi's cleanse is less intense and includes food. I would recommend, if you choose her cleanse, that you do it for 10 days plus. Her cleanse will give you the right amount of nutrients, calories, and at the right times of the day. The other cleanses are not meant to continue as a way of life, but more to get the body into a neutral state, where you can see results with the proper eating habits.

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


Master Cleanse:

Day 1-up to 10
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!

Prune Juice Cleanse:

Day 1-3
Morning:
Wake up and drink 16 ounces or more or unsweatened prune juice. This will empty the bowels, but also starts to pull toxins from  into the intestines from every part of the body and eliminating them through the bowels.
After drinking the prune juice, within 30 minutes drink 8 ounces of undiluted and preferrably natural apple juice. Swish each mouthful, this is known as chewing. After 30 minutes drink a glass of distilled water plain. Follow the drinking of water 30 minutes later with another 8 ounces of apple juice.
This process is repeated every 30 minutes throughout the day. Plan on going through a gallon of water and a gallon of apple juice per day. Eliminate food for the 3 days, and stop drinking after dinner time.
With each of these cleanses, there is a certain level of planning that needs to happen. Additionally, your health is important, so if you start getting sick, stop doing the cleanse. I have done each of these and my body responded very well. I continued my normal daily activites as well as working out 6 days in the week.

*Choose which cleanse will work best for you and your schedule and plan to begin on Monday the 11th. Remember, any attempts to lose weight are best achieved when the food we eat is balanced and healthy. Even more important than exercise and working out, our intake is the reason that most of the time we either achieve our goals or fall short. The cleanse will help your body adjust to the change and then it is up to us to follow through with improved eating throughout the 8 week challenge and ideally the rest of our lives for a true lifestyle change.

Quote of the day

Scott Schwab: Just a quick announcement. We will be starting the 8 week challenge next week and not tomorrow. We ran into a scheduling error and wanted to give another week for participants to get in their goals. I also want to clarify that the couples entry should be changed to team. The challenge is about gettingba person or the person who can hold you accountable. So rather than having the challenge be for couples and individuals, let's Change the language to reflect teams and again we start June 10th so get your goals and pictures in. This week look for posts about cleanses and other helpful information to start transforming our lifestyle. "Teamwork is the ability to work together toward a common vision. The ability to direct individual accomplishments toward organizational objectives. It is the fuel that allows common people to attain uncommon results." -Andrew Carnegie-