8 week Challenger results

 

 



Chandi Schwab

 

Before

                                                                After

Goals
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

Results
I can't begin to tell you how crazy this 8+ weeks has been. Scott has been out of town the majority of it, and it just leaves life at home with the kids so hectic and hard. They aren't nearly as good when he is gone...I don't understand it. Needless to say it was pretty stressful for me. I did however get them out to do something fun 1+ times a week to keep them entertained and get their energy out:) I was able to do Yoga at least once a week until the last couple weeks with school starting, I still try to incorporate it into my stretching because I have really LOVED it. It has helped a lot with loosening up my legs from all the running I do. Yes, I still running around 50 miles a week. My training buddy Madison is so awesome!She pushes me good. I was 20 seconds shy of my half marathon Goal. I did the Timp Half in 1:28:20. It was still a PR for me so I am happy. I don't think I have actually finished a book, but I have started a few and I have been pretty consistent with scripture reading.



Scott Schwab:

Before

After

Goals

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





Results
I am happy with my results. I have finally been able to achieve my goal of single digit body fat. However, I did not get to the 8% that I had as a goal. I am at the ideal weight which I wanted to achieve and will maintain this weight into the fall. My goal for the future is continually getting more lean. I was able to lay out the chapters for my upcoming book and write a chapter to get things started. I was able to finish a couple of books and feel like I am in a good place to make a run for the fall. I have one book to finish if I am to get to my goal of 3 books. I will finish it this weekend, and I have enjoyed the learning and growth. My goal will be to continually eat cleaner and take the foundation I have and continually grow and develop. Finally, I did fail miserably with my goal of waking up each morning at 6am. I would have streaks of getting up and getting my day started, and other days where I just did not get it done. I look forward to taking what I have learned and having the best fall ever.

Convenience vs. Health

Scott Schwab:
Today our world has us continually make the decision between healthy and convenient. Seldom can we have both, but there are rare occasions that you can accomplish that.
Rather than fighting the battle, here are a couple of pointers that can help you win the battle and get the results we are all fighting for. This challenge I have had the opportunity of getting back to the root of what most of us struggle with; which is the food portion of our diet.

#1 Plan ahead and make a meal that you know what is in the food. Often times saturated fats are not listed based on hydrogenous oils, sugars, and fillers, preservatives, and just plain old fats. When we don't know exactly what is in our food, we are taking a risk. Is it worth it to eliminate a weeks amount of work or days work for a meal or snack?
#2 Check the label. I do not believe in living by labels but to check them for essentials is necessary. Find ways to get natural grains, wheat, and whole grains in your food. Avoid sucrose, high fructose corn syrup, coloring extracts, Hydrogenous oils, and aspartame.
#3 Get your calories through food and not through syrup. Yes the syrup that exists in the drinks that we have; diet or regular soda. Soda is a killer, literally if you can get off the stuff, I would definitely recommend it.

The main goal is to have a plan. With a plan we can avoid the urges and failures that come because we are so hungry we will eat anything in sight. Additionally, if we can cut down on the processed food war of eating out, we will do much better. Stick to your turkey, chicken, fish, brown rice, and whole grains for best results.

Working hard or hardly working

Scott Schwab:
When I hear this saying, it always makes me think of Shrek when he is in the fairy god mother factory trying to fit in. How does this apply to our workouts? Do we look  like we are looking hard but hardly working or we hardly working?
There are a couple of ways that our bodies are trying to tell us something and we need to start listening if we plan to get results.

#1 Muscle Memory- Our muscles get used to the workouts that we do on a daily and weekly basis. If we plan to get results we need to disrupt the pattern of commonality. Confusing the muscles will require our muscles to grow in new ways which will burn more calories and give us the results that we  seek. For continued growth we need continued change.

#2 Frame of mind- If we only think about the things that we have always thought about, we will not make the changes needed in life. Often times we surround ourselves with the people who think like we do, talk like we do, and alas, we  have our friends, our earning potential, and  our future. If we are going to make changes in our life that are significant, we may need a change of scenery. I'm not talking about a physical move although that can help. I'm talking about what we visualize and see ourselves being. How we view the world, others, and ourselves, can always use a dose of optimism and hope.

#3 Meal plan- There are a couple  of myths that need to be debunked. "I want to lose weight so I just wont eat." Our bodies have to have fuel for our bodies to burn calories. Consistently having food will consistently help our focus, our energy, our health, and our weight control. Not eating is not the answer. Balanced and healthy meals 6 times daily is the best way to speed up the metabolism and avoid the peaks and valleys of the energy train.

#4 Water-  Unfortunately this may be the hardest one. With so many options for beverages, often times our last choice is water. I learned the other night that aspartame was not approved by the FDA  when it was first introduced. Sugar and even worse man made sugar is a killer. Literally we don't even realize but the processed additives, dies, coloring, syrups are causing cancer, diabetes, and obesity.  We need to wake up and pass on the flavor and get back to what is natural and what is good for the body.

I know we harp on these things all the time, but they are real, and they will get real results. Lifestyle changes is the key to results, longevity, balance, and growth. Try it for a time; a day, a week, a year and see the difference in how you feel, what you think, and who you become!

Best Exercises and Foods for your Body Type

Ectomorphic Body Type
Since ectomorphs burn calories very quickly and tend to want to gain weight, their fitness routines will differ. Good exercise for ectomorphs includes intense weight training workouts that will tire the muscles and build them up. Weight training is also good for building bone density, which is important for women, whose bones are prone to osteoporosis. Cardiovascular exercise is still important for general health and wellbeing.

Weight training: Three times per week, targeting the upper and lower body. Perform moderate to heavy weights with a low number of repetitions (2 x 8 repetitions), as too much activity will burn lots of calories. The goal should be to try to build muscle, rather than waste calories minimizing what muscle tissue you already have.

Cardio: Thirty minutes, three times per week, of low-to-moderate intensity aerobic activity, such as brisk walking and swimming. Swimming is highly recommended because the water provides resistance, which is great for muscle toning.

Diet: Lucky you! Due to an extra fast metabolism, you actually need to eat more calories than people with other body types, especially if you're trying to build muscle. Don’t get too carried away, though, thinking you can eat whatever you want,making healthy choices is still important. Focus on complex carbohydrates, such as multi-grain breads, pasta and whole grains, fruit and vegetables. It’s best to eat often and snack on foods such as nuts and dried fruit.

Mesomorphs

Mesomorphs already have great muscle tone and low body fat. A balanced combination of cardio training is great for this body shape, along with resistance exercises that promote strength and flexibility.

Strength training: Yoga or Pilates, three times per week, provides muscular conditioning in a routine more likely to develop muscle tone, not size. This type of exercise will ensure a good balance between the upper and lower body, and encourage balance, stretching and flexibility.

Cardio: Circuit training (moving quickly from one exercise to the next without a break), one or two times per week, promotes strength and stamina without building bulk. Other options include boot camp, spin and step classes.

Diet: If your goal is to put on muscle, you need to consume an excess of both complex carbohydrates and protein. If you consume too many calories and don’t exercise, you will put on extra fat. Aim for lean protein, such as turkey, chicken, low-fat dairy, fish and legumes, and opt for carbohydrates with a low-glycemic index (slow-digesting), such as grainy breads, brown rice and noodles, and include healthy fats from raw nuts, olive oil, flaxseed oil and avocados


Endomorphs (Pear shape)

Endomorphs usually carry extra fat around the lower abdomen, hips and thighs, so the key is to start with a program that burns calories. Many endomorphs avoid weight training because they don't want to bulk up. You should not avoid weights! Since building lean muscle also burns fat, endomorphs should also include weight training in their fitness plans to give their metabolism an extra boost at the same time.

Weight training: Once or twice per week of moderate weight training, using the whole body. Use light to moderate exercises, with lots of repetitions, at a slow pace (3 x 15 repetitions) to burn extra calories. To improve body symmetry, you may want to double up on upper-body exercises. For example, push-ups, pull-downs and chin-ups.

Cardio: Thirty to 60 minutes of cardio work, three to six times per week, for maximum fat and calorie burn. Your cardio workouts should generally be done at a moderately intense level, such as brisk walking (adding hills), elliptical training, stair climbing, jogging and incline walking. Be sure to choose a safe exercise as the extra weight can cause increased pressure on joints and bones, so it is important to avoid engaging in exercises that can add stress to these areas. Also, increase incidental exercise levels by walking (instead of driving) and taking the stairs (instead of lifts or escalators). The goal should be to burn as many calories as possible.

Diet:If you eat more calories than you need to maintain your current weight, your body will store those extra calories as fat. So, you should try to lower your total calorie intake by eating five or six mini-meals per day (this also helps ward off hunger). Never wait until you’re hungry to eat and never eat until full. Instead, load up on high-fiber, low-glycemic index carbohydrates, such as fruit, vegetables, wholegrain breads, pastas and brown rice, to keep you satisfied for longer. Avoid sugar, processed food and junk food entirely. Drink enough water to stay properly hydrated. Also eat as much lean protein as possible, avoiding fatty meats and alcohol, which are high in calories.

These Foods a Day, Keep the DR. Away

Chandi Schwab

I got this from web MD. I really liked how simple, yet informative it is. Read the whole thing. It is worth it:)

Disease Fighting Food 1: Berries
Reach for berries for a powerful dose of disease fighting antioxidants. Blueberries top the list of antioxidant-rich fruits, followed by cranberries, blackberries, raspberries, and strawberries. The color of berries comes from the pigment anthocyanin, an antioxidant that helps neutralize "free radicals" (cell-damaging molecules) that can help lead to chronic diseases, including cancer and heart disease. Berries, particularly cranberries, may also help ward off urinary tract infections. Enjoy a cup of berries each day, as a snack,over your cereal or yogurt, in muffins, salads, or smoothies, or as frozen treats.

Disease Fighting Food 2: Dairy
Dairy foods are not only the best food source of dietary calcium, but also have plenty of protein, vitamins (including vitamin D), and minerals -- key to fighting the disease osteoporosis. The U.S. government's 2005 Dietary Guidelines recommend having three daily servings of low-fat dairy products, as well as doing weight-bearing exercise, to help keep bones strong. (If you can't tolerate dairy, other calcium-containing foods include legumes; dark green leafy vegetables such as kale, broccoli, and collards; and calcium-fortified soy products, juices, and grains.) Low-fat dairy foods make excellent snacks because they contain both carbohydrates and protein.

Disease Fighting Food 3: Fatty Fish
Omega-3 fatty acids are abundant in fish like salmon and tuna, disease fighting foods that can help lower blood fats and prevent blood clots associated with heart disease. The American Heart Association recommends eating at least two servings of fish (especially fatty fish) at least twice a week. "Eating a diet rich in fatty fish can help reduce the risk of cardiovascular disease," says Lichtenstein. There's another benefit to eating meals containing salmon or tuna: you'll reduce your potential intake of saturated fat from higher-fat entrees.

Disease Fighting Food 4: Dark, Leafy Greens
One of the best disease fighting foods is dark, leafy greens, which include everything from spinach, kale, and bok choy to dark lettuces. They are loaded with vitamins, minerals, beta-carotene, vitamin C, folate, iron, magnesium, carotenoids, phytochemicals, and antioxidants. Make your next salad with assorted greens, including supernutritious spinach or other dark-colored greens for a meal that fights disease.

Disease Fighting Food 5: Whole Grains
Grandma urged us to start the day with a bowl of oatmeal, but did she have any idea that the soluble fiber from oats helps to lower blood cholesterol levels? Whole grains include the nutritional components that are typically stripped away from refined grains. They contain folic acid, selenium, and B vitamins, and are important to heart health, weight control, and reducing the risk of diabetes. Their fiber content helps keeps you feeling full between meals as well and promotes digestive health. Enjoy at least three servings a day of whole-grain goodness: whole wheat; barley; rye; millet; quinoa; brown rice; wild rice; and whole-grain pasta, breads, and cereals.

Disease Fighting Food 6: Sweet Potatoes
One of the easiest ways to make a healthful dietary change is to think "sweet" instead of "white" potatoes. These luscious orange tubers are boasting a wealth of antioxidants; phytochemicals including beta-carotene; vitamins C and E; folate; calcium; copper; iron; and potassium. The fiber in sweet potatoes promotes a healthy digestive tract, and the antioxidants play a role in preventing heart disease and cancer. Its natural sweetness means a roasted sweet potato is delicious without any additional fats or flavor enhancers. Substitute sweet potatoes in recipes calling for white potatoes or apples to boost the nutrients.

Disease Fighting Food 7: Tomatoes
These red-hot fruits of summer are bursting with flavor and lycopene -- an antioxidant that may help protect against some cancers. They also deliver an abundance of vitamins A and C, potassium, and phytochemicals. Enjoy tomatoes raw, cooked, sliced, chopped, or diced as part of any meal or snack. Stuff a tomato half with spinach and top with grated cheese for a fabulous and colorful side dish.

Disease Fighting Food 8: Beans and Legumes
These nutritious nuggets are packed with phytochemicals; fat-free, high-quality protein; folic acid; fiber; iron; magnesium; and small amounts of calcium. Beans are an excellent and inexpensive protein source and a great alternative for low-calorie vegetarian meals. Eating beans and legumes regularly as part of a healthy eating plan can help reduce the risk of certain cancers; lower blood cholesterol and triglyceride levels; and stabilize blood sugar. Beans also play an important role in weight management by filling you up with lots of bulk and few calories. Think beans when making salads, soups, stews, or dips.

Disease Fighting Food 9: Nuts
Nuts are full of fats. But they're the healthy, mono- and polyunsaturated kind, which can help lower cholesterol levels and help prevent heart disease. In addition, nuts are a good source of protein, fiber, selenium, vitamin E, and vitamin A. Small portions of nuts can boost energy and beat hunger, helping dieters stay on track. Still, nuts pack plenty of calories -- and it's easy to overeat these tasty treats. So enjoy nuts, but be mindful of your portion size. Try to limit yourself to an ounce a day. That's about 28 peanuts, 14 walnut halves, or just 7 Brazil nuts.

Disease Fighting Food 10: Eggs
Their cholesterol content once led to bad press for the mighty egg, but research has redeemed it. It turns out that saturated fat (eggs have little) plays a bigger role than the cholesterol in food in elevating our blood cholesterol. Eggs are packed with economical, high-quality protein, and are an excellent source of the carotenoids lutein, choline, and xeanthin. In fact, eggs are one of the best sources of dietary choline, an essential nutrient -- especially for pregnant women. Eggs have been shown to supply nutrients that promote eye health and help prevent age-related macular degeneration, the leading cause of blindness in older people. The American Heart Association has given eggs the thumbs-up for healthy people. As long as you limit your average daily cholesterol intake to 300 mg, you can enjoy an egg a day. Eggs are adaptable to every meal. Enjoy eggs for a quick meal, or pack a hard-boiled egg for a tasty, high protein snack. So Keep these foods in mind while tryin gto achieve your healthy lifestyle. Good Luck!

Telling the truth has Health benefits

Scott Schwab:
I read an article recently that I thought would be beneficial to share. It appeared in USA Today and spoke about how generally peoples quality of life is higher as they are more honest. I thought about this from my personal experience and thought about all the stressful situations that I found myself in during my adolescence and throughout time. I would like to be able to say that I am exactly honest in everything I do and say; although that would be a lie. Though I strive for exactness in all areas in my life, I still make mistakes and error, is part of my life. The article explains that people who tell fewer falsehoods feel better mentally and physically. Dr. Anita Kelly, a psychology professor at the University of Notre Dame in Indiana, tested 110 people ages 18-71 for 10 weeks. What she found through a weekly lie detector test and a series of health and relationship measures; that telling the truth indicated a rise and fall in overall health. Associated symptoms for lying included, feeling tense, melancholy, and even included headaches and sore throats. On average Americans lie 11 times per week. Kelly said "when participants went up in their lies, their health went down and when their lies went down their health improved. A similar study on trust had the same findings. Linda Stroh from Layola University in Chicago said; "when you find that you dont lie, you have less stress," she says. "Being very conflicted adds an inordinate amount of stress to your life." In short honesty is not just the best policy to live by, it is a difference maker with your mental and physical health. USA Today article by Sharon Jayson

Healthy Cheat Tips for Dieters

 Chandi Schwab
I really don't like the word dieting, but I put it in the title so that it would make more sense. I prefer "continually striving for a healthy lifestyle" because to me, diets are temporary, and lifestyle changes are forever. No matter what we call it, we are all trying to eat what makes us feel good and look good, and here are some tips to help. Good Luck!


1. Eat more filling foods: Load up your diet with foods that keep you satisfied longer.  Add eggs, whole grains, fruits, vegetables, broth-based soups, salads, lean meats, seafood, and low fat dairy because these foods fill you up and help tame your appetite. Plan out healthy snacks to eat throughout the day, so that you don't go for long periods without eating.
2. Enjoy with all your senses: When you do indulge, serve it on a pretty plate with a colorful fruit, so you can appreciate it more. Eat your indulgences slowly by taking small bites so you can enjoy the taste and have a satisfying and mindful meal experience. Being more aware of what is on your plate and eating it slowly can help you get more satisfaction from your food.
3. Have a plan: If you happen to be a dessert lover and eat out, ask to see the dessert menu first. This way, you can arrange your calories for what matters most to you. Plan ahead what is worth cutting out, switch your beverage for water or skip the creamy clam chowder or deep-fried cheese sticks.
4. Eat only what you love: If it's bad for your diet, it better taste dang good. So instead of grabbing a treat just because it's there, make sure you really want it.  I am not a big fan of pastries or muffins, but sometimes I eat them just because. Instead I should set my sites for something worth savoring, like a small, perfect wedge of creamy White Chocolate Raspberry Cheesecake.
5. Make it yourself: Maybe you are craving a muffin? Mix up your own batch, slipping in dense nutrients with oats, nuts, and whole-grain wheat flour. Love piping hot pizza? Try making it yourself, using intensely flavored vegetables and fresh herbs. You won't even miss the pepperoni.
6. Get away from it all: How many times have you eaten lunch  in front of the TV, and then realized you didn't taste a bite? Our society doesn't embrace eating and enjoying our food because we are always on the go or engaged in other things. That's why it's so important to savor your splurge without distractions. And if you do so away from the kitchen, you are less likely to get seconds.
7. Eat what you love, in small portions:You can have it all, just not all in one day. No food is off-limits as long as you keep your portions reasonable. Often times, I satisfy my sweet tooth with a couple of bites of dark chocolate that I keep in the freezer so it melts slowly and satisfies my sweet craving.

8. Make small changes: Passionate about a nightly dessert? Try making a fruit smoothie with banana to make it sweet and creamy. Addicted to a pizza slice and a soda for your daily lunch? Relish every bite, but maybe save it for just a couple days a week instead of five.  Small steps can add up to big results, so find the changes that work best for you. A huge one for me is replacing every liquid with water. Or maybe just one beverage other than water a day.

9. Don't let a little slip set you back:  It is almost impossible to be an "A" student when it comes to your diet. Everyone slips up, and that is fine as long as you don't let one slip turn into giving up on a healthy lifestyle. Whenever you slip up, take note of it, try to learn from it so you can anticipate it in the future, and get right back on track.
10. Fill up on the good stuff first: When you sit down to eat at a restaurant or at a friends for dinner, keep your eye out for the good stuff, as in the healthy foods. Drink your glass of water first, then fill your plate with salad, vegetables, and lean meats first. Then you will be more likely to take smaller portions of the others, but still be able to feel like you indulged.

The Johnson's midway post

Since we are on a roll with posting our couple challengers, check out this adorable couple. Everyone seems to be having good results, so I am excited to see how it all trns out. Cheer on Laura and Jaron Johnson!!!

Laura Johnson
So far, not too bad!! I've been forcing myself to eat something, ANYTHING, for breakfast besides just a coffee. I do well with that on days that I work, if I don't work then I usually forget to eat breakfast. And I have to say, I'm pretty proud of myself when it comes to eating chips. If you know me, you know these are my biggest weakness. So far, I can count on one hand how many times I've eaten chips, YAY ME!! My pounds aren't done too much (three pounds lost) but my clothes are fitting better, I feel like I have more energy, and I'm finally at that point where eating crappy foods makes me feel crappy and I can think of this BEFORE I stuff my face and make a better decision. As far as working out, I can't believe I've been soo busy that I literally haven't made it to the gym once. But we've been doing a some hiking here and there, I just need to make that time to be at the gym (even if it means getting up earlier to do so - but I just love my sleep so much!!)
Here's to the last few weeks!!!!!


Jaron Johnson
Been slimming down a little bit, mostly from just eating healthier and smaller portion sizes. Haven't been to the gym at all, but I've gotten a chance to play some basketball and go on hikes a little bit over the last few weeks. So far, I've lost about 6 pounds, and feeling so much better! Now if only I could find the motivation to get into the gym!

Midway Results

The Willardson's are another Dashing couple checking in midway on the 8 week challenge. Give them a shout out to cheer them on in the comment box.

Shannon Willardson

Ok, I gotta admit - I'm nowhere near were I'd LIKE to be at this point. It seems like I'll drop 2-3 lbs., but then after a couple of weeks and the approach of a pesky weekend with fun family activities, I have an epic FAIL and eat my weight, putting those 2-3 lbs. RIGHT back on. I've made SOME progress with my book and am absolutely loving it, but I definitely need to kick it up a notch there too. Let's just say that I'm glad that we've got a bit more time and I'll be putting myself into over-drive and crunch time mode starting RIGHT NOW! Huzzah! 

Chase Willardson 

Well, let's just say that he's in about the same boat that I'm in. I think the key is going to be hanging up our goal where we can see it and just taking it more seriously. Which we intend to do! Woot woot! Wish us luck!

Challengers Midway Posts

Chandi Schwab
We have had such a crazy summer that we haven't been on the ball as much as we have liked. Lucky for our challengers we have extended the challenge 2 weeks because of the craziness. Help cheer our challengers on and leave them comments of encouragement. We will be posting midway results all this week so keep posted. So much growth can happen in 4 weeks so we'll see what happens:) Look how cute this couple is, sounds like they are well on their way...Good Luck!

Arianne Pfleger

So far this challenge has given me great incentive. I'm down somewhere between 12 & 13 pounds and my energy level has been up. In terms of food tracking I did great in the beginning but I found the weight coming off just by sticking to my trainer's meal plan and being vigilant so I haven't been tracking unless I notice my diligence or awareness slipping and it helps me get back on track. I've also been reading the parenting book that I vowed to finish! All around, I am on track to hit my goals. I find myself looking to the future and how much more I can improve after this challenge. When it's over, I plan to keep on running and include P90x. Eventually, I'd love to return to my crossfit gym but for now I'm just keeping on with the resources I have.


Kevin Pfleger

Things have been going pretty well. I have lost about 5 pounds and kept it off. I have been running regularly but need to consistently lift weights several times a week to get the results I am hoping for.

Midway Results

Tom Brough:

This 8 week challenge I am not doing so well. I Injured planters during second week of two-a-days. I am keeping after it but my goal of 24 lbs will not likely be met. However on the positive side I am down 7lbs.

Mark Pittard:

The 8 week challenge has been just that.... a challenge. I have been traveling more than ever and I feel like I am being spread pretty thin. However, I have found time to workout and have been doing better with my eating. I feel like I can make a big push these last three weeks and end my challenge with a success. I will improve on my weekly workouts and getting to the gym.