Quote of the day

Scott Schwab:

With all of the bad that surrounds our lives and the world we live in; there comes a time to focus on the good and let the bad take care of itself. Life will bring good and bad for everyone. It is a fact that people who have a positive attitude generally report that they have more good than bad in their life and consequently they are also more healthy. Attitude is a large part of it, but when it comes down to it, our focus is most important.
Whether it be daily, weekly, or yearly; there are opportunities to look at life with an appreciation for the good, as opposed to the bad that will most definitely occur. Never give up, never accept defeat, and live each day with the knowledge that you gave every ounce of yourself.


"There will be no misgiving, no shrinking back, no calculation of overpowering odds, no terror of possible consequences, if you frankly accept the gift which God offers you tomorrow."

-Joseph Barber Lightfoot-

Breakfast of Champions

Chandi Schwab
This is a staple breakfast for me. I eat it almost every day. It gives me great energy and always settles so well.

Blueberry Oatmeal
-1/2 cup oatmeal
-1 cup boiling water
-1/2 cup blueberries
-1 TBS All natural peanut butter
-1TBS honey

Mix all together...Yum!

Why Oatmeal?
The best benefits of oatmeal for weight loss is that it is a great source of fiber. The oatmeal is a soluble fiber, which means your body slowly moves this food product through your digestive system, allowing you to feel more satisfied for long amounts of time. The other key benefit of oatmeal for weight loss is its ability to stabilize blood sugar levels and raise the body’s metabolic fat reducing engines. Because of this sustained energy level provided by oatmeal it is a good idea to eat a bowl or two about 1-2 hours before your workouts. This will give you the energy and power for a longer and more intense workout!

All Natural Peanut Butter
Peanut butter has a place in a healthy diet. An easy, inexpensive protein source that is brimming with nutrition, peanut butter is a simple, versatile food. Just be sure you enjoy peanut butter in moderation, since it's high in fat and calories, too.
 Honey
The benefits of honey go beyond its great taste. A great natural source of carbohydrates which provide strength and energy to our bodies, honey is known for its effectiveness in instantly boosting the performance, endurance and reduce muscle fatigue of athletes. Its natural sugars play an important role in preventing fatigue during exercise. The glucose in honey is absorbed by the body quickly and gives an immediate energy boost, while the fructose is absorbed more slowly providing sustained energy.


A Bit on Blueberries
The dye that is released from the blueberries' skin may well be the most valuable nutrient the fruit has to offer. The pigments in blueberries and also in red crops such as cherries, plums, and red cabbage are powerful antioxidants. They have been determined to be a much-heralded chemical warrior against heart disease and also cancer. Blueberries actually have the highest antioxidant capacity because of their large anthocyanin concentration. Antioxidants in our food can save us from virtually everything. Most of our health misfortunes are due to the perversity of oxygen. Our cells are perpetually besieged by toxic forms of oxygen which have been proved to have fierce destructive powers. So far scientists have linked destructive oxygen reactions to at least sixty different chronic diseases, as well as to aging itself. Oxygen free radicals can attack DNA, the genetic material of cells, causing them to mutate, which is a step on the path to cancer.


Also try out this health conscious recipe...

Blueberry Nectarine Granola Crisp

Makes 8 servings
Fruit Filling
5 cups blueberries
2 large nectarines, peeled, chopped
2 tbsp brown sugar
1 tbsp all-purpose flour (can substitute whole wheat or cake flour)
zest of 1 lemon
Granola Topping
1 1/2 cups regular oats
2 tbsp chopped pecans
2 tbsp chopped almonds
2 tbsp chopped walnuts
1/4 cup pure maple syrup
1/2 tsp cinnamon
pinch of salt
1. Preheat oven to 375 degrees.
2. Combine the blueberries, nectarines, brown sugar, flour, and lemon zest in a medium bowl;
toss to coat.
3. Spoon fruit mixture into an 11 x 7-inch baking dish.
4. For the topping, combine all ingredients and toss to evenly coat oat mixture and nuts with syrup.
5. Sprinkle granola over the blueberry nectarine mixture.
6. Bake for 30 minutes or until bubbly. Serve with low-fat vanilla frozen yogurt, ice cream, or whipped topping.

Win the day......

Scott Schwab:
Each day brings a new set of challenges that can be categorized as mentally, physically, emotionally and spiritually. Our day can be impacted most by our attitude and how we look at the day. When we approach the day with the attitude that we will take control of our days outcome, rather than taking control of our day, we obtain totally different results.
Let me explain what I mean. I am a control freak and things have to be just right or I can get annoyed pretty quickly. #1 Who's choice is it to get annoyed? Well that is me. #2 I can't control anything but the way I think and the way I act, really ultimately what I do. So when I try to control the aspects of situations, I lose track of what my goals are for the day.
Do you have daily goals? If you do not, you are a ship without a Rutter. Daily goals flow into our weekly goals. Our weekly goals should flow into monthly benchmarks and these benchmarks will allow us to grow and complete a lifestyle change and transition into a better person by years end. One important thing about improvement is not reacting but acting. When we react to a situation we allow the emotions of a situation to take over. However, if we act we already have a predetermined idea of how we will behave and the standard we hold for ourselves.
When we choose a predetermined response, we can loose connection with the situation or person and end up coming across as unreal, canned, and even insincere. Our daily goal should be improvement for ourselves and helping others with their advancement as well. This concept becomes even more noticeable when we have children of our own, workplace interactions, and community involvement. Someone is always watching. We should not live our lives so concerned with what people will think because people will perceive us how they choose. However, good intentions go a long way and in general people who are sincere have better interpersonal relationships.
On a final note, it should be noted and discussed that personal relationships add or subtract from our health and feeling of fulfillment. Winning the day, is to first choose to do so with ourselves. There is no quicker way of losing the day, than if we choose to degrade ourselves, talk down to ourselves, and have defeating thoughts. It starts by setting goals for the day and continually being positive towards ourselves and the situations that we find ourselves in. We can never assume that someone did something personally to harm us. When we can expect the best from ourselves and look for the best in others, we will win the day by changing the outcome from the inside out. 

The winners are....

Congratulations to Hailey Pittard and Colby Zimmerman for winning the 8 week challenge. Both look great and achieved the most votes of all competitors.

Congratulations to all challengers and to everyone doing a challenge unofficially. It is a lot of fun to do these challenges and the people who benefit the most is us. The summer was a crazy time and we would like to do another challenge to help through the Holidays.
Let us know if there is interest. We were thinking of starting the middle of October, so it would be perfect time for the holidays and all of the parties and gatherings that happen.

Are you Dragging???

Chandi Schwab
The weather is changing, and it is time to push the refresh button on our healthy lifestyle motivation. With school starting we can get back into a schedule which makes our time to exercise more of a reality. What is your biggest complaint right now? Lack of energy you say? I hear you loud and clear. Let's get refocused and start with these simple steps to more energy.

How to Boost your Energy

 

Exercise for Energy

Besides altering your diet, exercise is one of the best ways to boost energy and mood. Even a single 15-minute walk can be energizing, and the benefits increase with more frequent physical activity. Studies indicate that regular exercise can relieve depression and trigger physiological changes that make more energy available throughout the day.

Breakfast
For anyone hoping to boost energy and mood, skipping breakfast is not an option. Studies show that people who eat breakfast every morning enjoy more energy and a better mood throughout the day. The best breakfasts deliver plenty of fiber and nutrients through whole-grain carbs, good fats, and some type of lean protein. If you need to ease your way back into eating breakfast,grab a piece of fruit and a handful of nuts.

Frequent Meals
Another strategy for stabilizing blood sugar, energy, and mood: Eat small meals and snacks every three to four hours, rather than a few large meals. Energy-sustaining snacks can include foods like peanut butter on whole-grain crackers, half a turkey sandwich with salad, or whole-grain cereal with milk, etc...(also, check out healthy snack ideas under labels/recipes on the right hand side of the blog)

 

Energy Boosting Foods

 

Smart Carbs

Carbs seem to be frowned upon these days, but they are actually vital for boosting energy and your mood. They are the body's preferred source of fuel, plus they raise serotonin levels. The key is to avoid sweets, which cause blood sugar to spike and plummet, leading to fatigue and moodiness. Instead, turn to whole grains like whole-wheat bread, brown rice, and cereal. The body absorbs whole grains more slowly, keeping blood sugar and energy levels stable.

 

Nuts 

These nuts are not only rich in protein, but they also contain magnesium, a mineral that plays a vital role in converting sugar into energy. Research suggests magnesium deficiency can drain your energy. Magnesium is also found in whole grains, particularly bran cereals, and in some types of fish.

 

Lean Meats

Lean pork, lean beef, skinless chicken, and turkey are healthy sources of protein, including the amino acid tyrosine. Tyrosine boosts levels of dopamine and norepinephrine, brain chemicals that can help you feel more alert and focused. Meats also contain vitamin B-12, which may combat insomnia and depression.

 

Salmon

Fatty fish, such as salmon, is rich in omega-3 fatty acids. Studies suggest this substance may protect against depression. While the extent of the link is uncertain, omega-3 fatty acids offer a wide range of other benefits, including heart health. Besides fish, sources of omega-3 include nuts and leafy, dark green vegetables.

 

Leafy Greens

Another nutrient that may reduce the risk of depression is folate. Like omega-3 fatty acids, folate is found in leafy green vegetables, including spinach and romaine lettuce. Legumes, nuts, and citrus fruits are also good sources of folate.

 

Fiber

Fiber is an energy stabilizer. It slows digestion, providing a more steady supply of energy throughout the day. Boost your fiber intake by eating beans, whole fruits, vegetables, whole-grain breads, and whole-grain cereals.

 

Fresh Produce

Another way to stay hydrated and energized is to eat fluid-filled foods, such as fresh fruits and vegetables. Skip dry packaged snacks like pretzels in favor of apple wedges or celery. Other hydrating foods include oatmeal and pasta, which swell up with water when cooked.

 

Water

Dehydration and fatigue go hand-in-hand. Some studies suggest even mild dehydration can slow the metabolism and sap your energy. The solution is simple, drink plenty of water!!! Take your weight and divide it by 2. That is how many oz you should be drinking per day.

 

If you have gotten off track or have been in a rut. Start with these simple steps to gaining your energy back, before you jump into anything else. you will be amazed at the difference it makes.

 

 

 

Beat the blues with mind and body

Scott Schwab:
For some the months ahead can be some of the hardest. Summer is done and now holidays are approaching, family gatherings, work parties, and the weather is starting to get cooler.
What this can mean is our bodies will begin a process of getting ready for cool weather by holding onto more calories and fats in a way of helping us to stay warm in cooler temperatures. However, it doesn't have to be that way. Often times weight gain can bring on the blues as well as the stress of a busy schedule or expectations that ourselves and other can place upon ourselves.
With that being said, there are a couple of things that one can do to reverse the trend in our mind and flip the switch that will tell our body that it is time to get lean and mean. The first thing that we must eliminate is the temptation to say "I have no time,  I will do it later, and my favorite I will just have one". Though the Holidays should be enjoyed, we also need to realize that this is the biggest weight gaining time of the year. Our society gains weight during the Holidays, only to have a big push at the first of the year as a resolution.
A lifestyle does not support the yo-yo effect, nor will it support the constant justification that it is ok because it is an event or because this. We need to take on discipline that will help us to make our sweet tooth a once in a while treat and not a daily battle. Trust me I know cravings. I am the guy that can eat a whole bag of oreos before I even realize the bag is gone. I love chocolate chip cookies like you wouldn't believe, but I also love my health and working out to challenge myself to always get better.
Here are a couple of thoughts to help us with the winter on its way and fall being upon us.

1) Find something that you love about working out or exercising. Though you may not be able to have the time naturally in the day, make the time and set the time aside so nothing else interrupts.
2) Be happy with your body image. To often we spend the time beating ourselves up and not allowing ourselves to be happy with who we are. When we stress, our bodies will hold onto weight. There are enough sources that can make us feel bad about ourselves. Be the constant and tell yourself there is nobody as dynamic and beautiful as you are.
3) Get out and get active. It is hard during the months of cold to get out and burn calories. That is one reason that we gain weight during these months. Now is the time to establish an at home routine or get a membership to a gym. There are so many sources for home workouts that we don't have to feel that we have to spend money.
4) Eat the right foods. We may not be dietitians or experts, but we know the foods that are not good for us. There may be foods that we question, but in general I believe that we know that processed foods, fried foods, sugars are bad for us. Choose health over convenience.
5) Control. We create it in our minds before we create it in the form of action. Plan out your day and your week with the foods that you will eat, not the foods that you cant or wont. Draw the lines of what you will choose to do and then do a little research of the foods and drinks that will support you in your quest.

Let the voting Begin

Attention all voters.......

In the spirit of getting ready for November, it is time again for the vote of your favorite challengers. Choose the 1 male and 1 female that you feel is the winner. You will need to scroll down to last weeks posts to find the challengers. Based on their goals, their picture, and their results vote for the persons that you feel did the best.

Voting is open for the week and voting is done on the right hand side by clicking on the check box next to the challenger that you choose. Thank you for your support and we look forward to crowning a new winner.

Veggie Quinoa Burritos

Chandi Schwab

 

I actually got this recipe off of the blog of a running friend named Rebecca. We tried it and loved it! It is healthy and Very filling. This is a great recipe to cook up when company comes. It feeds a lot!

 

 

Veggie Quinoa Burritos

 

...revised recipe from Kitchen Kneads

1 (15 oz.) can black beans (or 2 cups cooked)
1 (15 oz.) can white hominy
1 (15 oz.) can black eyed peas (can substitute other bean of choice)
1 cup frozen (or freeze dried) corn
1 cup quinoa, cooked
1 small can diced green chiles
4 green onions
½ cup yellow onion
2 cloves garlic, minced
2 tomatoes diced
¼ cup cilantro
1 cup mild salsa mixed with  1/2 cup water
½ tsp. cumin (optional)
¼ tsp. oregano
1 small lime
1 Tbsp. extra virgin olive oil
1 or 2 avocados
Raw cheese, grated (opt)
Whole Wheat Tortillas

Drain cans of black beans, white hominy, and black eyed peas into a colander. Add corn. Rinse well with cool water.

Dice or chop, green onion, yellow onion, tomatoes, cilantro, and garlic.

In a large mixing bowl, combine cooked quinoa, black beans, hominy, black eyed peas, and corn. Add above mixture. Stir together. Pour salsa/water mixture over the top. Add oregano and juice from the lime (and optional cumin if desired.) Mix together. Gently fold in the chopped avocado. or save it to put on top after it is cooked.

Place 2/3 cup of burrito filling in the center of a whole wheat tortilla wrap. sprinkle cheese on it as well if desired. Fold burrito style securing with a toothpick if necessary. This recipe makes enough filling for 12 to 14 burritos.  Plan to freeze or to feed large group.

Spray cooking spry on a large cookie sheet. Place burritos about 1 inch apart from each other and lightly coat the burritos with olive oil.

Bake at 400 degrees for 8 minutes, until the top of the burrito is toasted golden brown. Turn burritos over and coat again; then bake for 8 additional minutes until all the burrito is toasted and the filling inside is hot. Serve with  sour cream, avocado, and cilantro for garnish.

The purpose of food

Scott Schwab:
The food we eat obviously acts as a sustaining force for our bodies. However, what else does the food we consume do? The food we eat helps us in many ways and should not only be looked at as sustenance. We should look at the food we eat as fuel or energy for our daily activities, and a rejuvenating or cleansing agent.

Through our digestive track we are able to push the previous food and even toxins through our body and on its way to the sewer. However, have you thought about what happens when the food stops moving or does not move as frequently as it should? According to a popular health magazine, we should urinate 4-7 times per day and have a bowel  movement 1-3 times per day.

Naturally we will have a slowing of our metabolism as we age. However, we still should be going daily. A healthy digestive track would suggest that it is being used daily. For our digestive track to be used on a daily basis, we need to be eating food multiple times per day. Dieting and other myths may have people missing meals and consuming their calories through liquid.

Though I am a proponent of cleanses and even fasting regularly, it should be the exception to the rule and not the rule. This is what creates such a harmful effect for our bodies. Going hours without food only prohibits our ability to lose weight and to be healthy. Missing meals, does not always equate to losing lbs. What does equal weight loss is healthy choices, all things in moderation, and a defined lifestyle of how we want to live.

If we are serious about getting into shape, all of our goals should support that. Socializing is great and many of our gatherings include food. I'm all about the gathering, but we need to include the control aspect as well. With the holiday season approaching, we can gain 10-20 pounds before January. However, we can also take the precautions of maintaining our health through a couple of different suggestions.

Here is a list of 5 things we need to be doing all year round and especially now.

1) Drink plenty of water ( remember the recommended is 8 glasses per day). If you want to go the extra mile and get the extra benefits, you can take your weight and divide it by two and that is the amount of ounces you will drink per day.
2) Take a fiber supplement (I recommend Myogenix Pro-fiber + Enzymes). We carry it at our store and if any of you are looking for a product with digestive enzymes, fiber, and pro-biotic, you will not find anything better. I take it daily and love the results.
3) Portion control means controlling our intake throughout the day. For best results we should be eating 5-6 times per day. This is only hard, when we have not planned. Eating 2-3 meals per day our body holds onto fat every time it gets hungry. That process happens every 2-3 hours.
4) Eat the right foods would be the most beneficial thing that we can do daily. Even more than getting exercise, our intake is the most essential element to our health. Our focus should be getting fruits and veggies throughout the day and mixing in whole wheat, grains, dairy, and nuts for a complete pyramid.
5) Exercise is important and will create definition and continue to provide the calorie burning that our bodies do on a daily basis. Remember that more muscle takes more energy. The more we spend building muscle, the more calories our body burns on a daily basis without doing any exercise.

Quote of the day

Scott Schwab:

I liked this quote and thought that I should pass it on. In this world of small thinking and even smaller doing, our character is all we have left to be significant.

"Loyalty and devotion lead to bravery. Bravery leads to the spirit of self-sacrifice. The spirit of self-sacrifice creates trust in the power of love."

-Morihei Ueshiba-
 

8 week challengers

Erin Taylor

Before

After

Goals
My goal for this eight week challenge is to lose 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 exercise 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!

Results

This eight week challenge proved to be more challenging than anticipated. With a summer full of travel, preparing a daughter to go off to college, moving my husband’s office and having a house pulled apart to get new flooring that has taken longer than expected, I found it difficult to stick to my dietary goals. Once I got off while we were traveling I just never seemed to be able to get myself back on again! My exercise goals were a different story. I was able to double the time and distance of my running and I added strength training and yoga to my routine. I only lost a couple of pounds, but I do feel just tighter and stronger. I was concerned about the strength training, because I had tendonitis in my elbow, and my arm had been in pain for several months. It was difficult for me to pick up a gallon of milk or put the dishes away up in the cupboard. I had been avoiding strength training for that reason, but with the eight week challenge, I decided to tough it out. I was amazed that within a week or so, the pain in my arm had all but gone away! Strengthening the muscles in my arm took the stress off the tendons and I am practically pain free now!

I had been running 2 to 4 miles three times per week, but I started running 6 to 10 miles three times a week and sometimes more. With that I felt a great sense of accomplishment. I was amazed that I could run that far and still carry on with my normal activities the rest of the day. My normal running partner had a challenging summer as well and was not able to run with me very much at all. I found some gals that are ten years younger than me, and a lot faster than me to run with. It was really challenging to try to keep up with them. I usually could keep up with their pace for about 3 miles and then would let them go on ahead of me, but I felt great improvement in my speed because of this. Even though I was not able to meet my weight goals, I am pleased with what I accomplished during this time. I feel stronger and healthier and will continue in the direction I have headed. Who knows, maybe that 10 pounds will come off some day!

 

Tom Brough:

Before

After

(coming soon)

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


Results:

My results did not end up where I wanted them to be. I actually lost 5 pounds, but with injury and the summer grind I came up short with my goals. I am happy that I did start the weight loss journey. Only 19 more pounds and I will be where I would like to be.
I will continue to work hard and have a better fall. Once the kids are back into a schedule, I actually seem to do better with my schedule as well.

8 week challengers



  Colby Zimmerman:

Before

After

Goals:

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



Results:

The 8 week challenge was a little more "challenging than I expected. I only ended up dropping five pounds. I had a lot of plans I didnt end up achieving and exercise strategies I didnt end up using so in the end falling short was my fault. I'll do better next time.


Kevin Pfleger:

 

Before

 

 

After

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

Results:
This challenge went really well for me. I lost 6-8 lbs through regular exercise and eating a lot better. Overall, I ate much less junk food, moderated my portion sizes and exercised more regularly. What really makes me happy though is that I am actually making new eating habits that have allowed me to keep my weight below 180 for more than a month for the first time in years. Thanks a lot for the challenge!

 

8 week challengers

Hailey Pittard:

Before

After:

Goals:

Its been three weeks since having the baby so I'm 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 I'm determined to do it


Results:

So I kind of wish the challenge was just starting. Mark is finally home enough for me to really start hitting the gym I started going to a kick boxing class that I used to do and I love it and am excited to see fast results with it! But overall this challenge went pretty good I only have about 2 pounds to get back to my ore baby weight and i really watched what I ate and I feel so much better! Now that I'm down to almost the weight I want to be I can't wait to start toning everything. One thing I realize is it Was hard to lose weight while nursing because I was hungry all the time. But I really do feel so good and happy with the results! But even more ready to keep working on getting in great shape!






Mark Pittard:

Before

After

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

Results:

My challenge results have been great in some ways and less than great in others. My goals were a reflection of what I wanted to do so I could get results that I wanted. Fortunately I found results, but my goals did not all get done.
For instance, I noticed that simply having more focus on my eating and not eating; that I held the line with my weight better.
I did read a book and got on a better routine for me to accomplish a lifestyle change. I will continue to be more consistent with my exercise and lifting and will focus on not eating sweets and focusing on healthy alternatives.

8 week challengers

Matt Long:

 Before

 After

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

Results:

1) Gain 5-7 Lean muscle mass-I lost about 8lbs in weeks 1 and 2. I dropped to 186 and today I was 194. I have increased my strength significantly so I believe the lean muscle mass has developed. In addition, I have increased in the weights I have been lifting in all my exercises.
2) Maintain strict meal plan consisting of lean protein, complex carbs, vegetables. Get the correct amount of daily macronutrition intake.- This was the toughest area of my goals to stay consistent with. My wife was pregnant and although she was incredibly disciplined with her eating, I was not. I think they call this sympathy cravings. I feel I could have done better in this area.
3) Reduce body fat through meal plans- I was unable to get my body fat tested at the beginning of challenge. I feel like I can throw this goal in the trash because I was negligent in giving myself a chance by not getting it tested. This will for sure be a goal in my next challenge.
4) Cardio 3-4 times weekly for a minimum of 30 minutes- For the first 4 weeks I was really good about this. We had a beautiful little baby girl and in the past 4 weeks I have been very bad about the cardio part of my workout. I have been lifting a lot of weights and my cardio has been suffering. Another area for improvement and another disappointment in my results.
5) Read a new book- Well, I have read enough literature to cover several novels. I started a new job and took on a new industry in doing so. I have read and learned more about this new industry than I could have imagined in the past 8 weeks. Reading a book for pleasure in hopefully in the near future.

Austin Taylor:

Before

After

Goals:

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




Results:

My results for the challenge were great. Although I did not spend the time I thought I would need to in the gym, I was able to eat clean and be more healthy outside the gym. I avoided eating out and tried to get back to the basics of eating.
I did read a motivational book and was able to get into the Finance program at the school I am attending. Business has been great and we continue to grow. We exceeded my goal and continue to see great growth.
My pecks are still a work in progress, but I am leaner than I have been for awhile and ready to build from here.