Tuesday, June 18, 2013

All Future Posts available at www.mixersnutrition.com

All-

We wanted to let you know that we have moved all of our blog posts to www.mixersnutrition.com
Our goal in doing this was to make sure that everything is in one place.

We have enjoyed the platform of BlogSpot and now will be moving to a wordpress set up. With this change we will be taking older posts and reposting on the new website as well as continuing to post the most up to date health information.

As always, we aim to please our readers. Let us know if you want to hear about something specific to you or if you would like additional clarification.


Best,


Mixers Nutrition

drew@mixersnutrition.com

scott@mixersnutrition.com
 

Thursday, May 9, 2013

A change to the blog

Hey gang, I just wanted to let you know we are simplifying our approach with blogs and maintaining the website. For now we will be only writing blogs that are on our website. You can find the same great articles and advice at www.mixersnutrition.com.

At one point we may create the way to update both places without having to do all the formatting changes and copy and pasting episodes. We appreciate your support and look forward to continually providing great content and helpful ideas to help the Health Revolution. It's all about the lifestyle changes.


Best,


Mixers Nutrition

Monday, February 25, 2013

In the News

Scott Schwab:
I want to Congratulate Mixers Nutrition Athlete Chandi Schwab for her success in her latest half marathon. The marathon was on Saturday in St. George Utah and Chandiwon first place in her age bracket.
We would also like to congratulate all the runners who got out and competed and continue to compete in life and fitness. Specifically the girls that ran with Chandi also did great all completed and  two of the women: Kim who placed first overall for the women and Jane who placed first for her age bracket being 5 months pregnant.

Sunday, February 24, 2013

Quote of the day



Scott Schwab:

I need to apologize for the sabbatical that we have taken from the blog. We have been busy with other things, but are happy to get back into posting material for life and health.

Statistics show that as we approach March, most people are no longer working towards their New Year's Resolution. With that said lets focus on the aspect of growth and positive change.

Setting new goals will require a new way of thinking. Getting results in our lives, will require a new way of living. Finally, if we desire greatness, we must live great regardless of what is happening in life.

Here is a quote that I think we can all relate to and use for our present of performance and our future of greatness.


"With new Hope, we build new lives. Why complain when it rains? This is what it means to be free".

-Lawson Inada-

Sunday, February 10, 2013

Quote of the day

Scott Schwab:
I can hardly believe it has been a week since we wrote. What a crazy week. With many things going on in life, I feel like the quote of the day will probably apply best to myself and my current situation. My hopes is that it will apply to some of you as well.

Many times in life; control is what we seek. Control of our emotions, control of the outcome, our schedule, etc. With all of our seeking, what are we finding? Most of the time, I find that the more I try to control an outcome, the further I get away from the objectives that I have.

However, I have found that what I spend the most time thinking about, and in what way I am thinking about that subject; I draw in the energy of my thoughts. Based on this finding, I decided that it is best to make a decision about how we will face the challenge, trial, or issue and not change that resolve.

It was based on this that I have decided to stop complaining and start living. There are many things that we will never be able to control no matter how hard we plan, think, and act. External factors effect everything, and we cannot account for the actions, thoughts, and words of others.

So with that, find a way to set the resolution of how you will act before your faced with the challenge to respond. Enjoy the quote below from someone who said it best.

"The pessimist complains about the wind; the optimist expects it to change; the realist adjusts the sails".

-William Arthur Ward-

 

Sunday, February 3, 2013

Quote of the day



Scott Schwab:

With today being the Super Bowl, I wanted to find a quote that I believe the Super Bowl represents. I will not even mention the commercialization, the media agendas that are pushed, and some things that may be inappropriate. Unfortunately that is often entertainment and not reality.

However, it does celebrate teams and individuals that have worked hard and overcome adversities. It represents thousands of hours that have put into practice and the great people who work behind the scenes. The revenue alone generated during the Super Bowl and everything related; amounts to the GDP of entire countries. With all that aside, whether you are watching or not, It represents the best two teams in the NFL at this time competing. Are there better teams? Sure, but not better teams right here and right now. They have earned their spot and we can appreciate their efforts to get them to this game.

What then does this mean for the average sports fan or average person? To me this means that we all can look at our lives and work towards a goal of Super Bowl proportion. These athletes are the best in their chosen field. They are the best because they have put in the time and they have worked. Regardless of talent and abilities, it all means nothing when you step on a field and everyone else is competing at the same level and for your spot.

With that in mind lets apply this to life. Life is determined to do the same damage of beating us down and preventing us from success. Thank goodness that it is just mental. Challenges are obvious, greatness is optional! Choose to the best in your field. Choose to be the best spouse, the best partner, the best in your industry, the best in your field, the best parent, etc. You will choose greatness or you will choose mediocrity. Because what you think or what happens to you does not matter in the overall picture.

Choice does matter and it is the only thing that we truly control. We cannot control what other people think about us. We cannot control the conditions that exist in our world, but we can choose our response. Success is really about making small but lasting decisions consistently. The secret is consistency, because it is consistency that causes habit, and habit that determines character.

Have a great Super Bowl weekend and enjoy being great along with everyone who will be performing today.

Thursday, January 31, 2013

Win with your attitude



Scott Schwab:

I was asked an interesting question at the gym the other day that made me think. "Why do you work so hard when you're not training for anything"?

This is a fair question and it was in a conversation that this came up. At the time my answer was, "because I want to stay in shape". As I have thought about the question more I have a better answer and one that I think applies to all of us. My answer today is "because I want to live, I want to feel, and I want to be ready at any minute to do battle".

Now that may be a little intense and seem more fitting if I had a axe or was wielding a sword. However, battle to me, means that I am ready for anything. Many things in our lives are increasingly mental. What we deal with, to the functions that we have on a daily basis are largely thought based. I would submit to everyone, that our physical health will make for a stronger mental health.

We know about endorphins and how exercise makes us happier. However, do we know that it helps with our confidence, our body composition, and many functions even down to the elasticity and health of our skin. It is our life blood to reality and to feeling.

If we have no exercise or we do not workout, I believe that we are missing on a huge area of life. Now physical can mean many things and surely everyone gets some amount of physical, right? Wrong, our daily walk from our car to the office or our home to the mailbox should not count as physical.

We would also do well to push ourselves, which introduces another important concept. The concept comes from the heart. I'm am not talking about the heart with ventricles and a beat that would make anyone want to dance. No, I am talking about will power, and effort. I'm talking about the will to live and give it your best, even when things are tough or you "don't feel like it".

We all go through our highs and lows, but let us make sure that our highs are breath taking and our lows require us to dig deep and push even harder. Never, never, never give up or give in. Develop the mental toughness that will come through our physical toughness.

I am not referring to the way you look and your proportion of fat to muscle. I am talking about the simple equation that exercise and fitness will bring results that cannot be quantified just in the body.

I know a guy who is probably about 300 pounds. He is in the pool everyday swimming and he is the nicest most genuine man I have ever met him. His weight does not hold him back and he always has a kind word and a smile. I know that he is happy not because his life is perfect, but because he refuses to quit. He knows that if he can get in an hour at the gym he has a great day no matter what.

It comes down to attitude and attitude is determined by what we do and what we don't do. It comes down to how we think and what we feel about things. Attitude determines the outcome and helps us to truly turn the impossible to possible. More than anything attitude is effected positively by pursuing a healthy lifestyle no matter your size or your weight....

Monday, January 28, 2013

Supplement Review


Drew Cavner:

For many of you that have been in the fitness world new or recently you have at one time or another felt the intense pain of muscle soreness after a workout. Many many people eat healthy, workout hard, put the time and effort into the gym, yet they still fail to replenish nutrients post workout. 

When you tear down muscle fiber your body needs fuel to help rebuild. It needs fuel to recover. Many of you supplement with 1 product or another but I am here to recommend a product that will change the way you feel about muscle soreness and recovery the next day. 

"AfterShock Tactical post Recovery" is probably my most favorite post workout supplement of all time. Contrary to what most people think, carbs are very important in recovery. Carbohydrates are responsible for shuttling in nutrients such as Amino acids and protein into the body as efficiently as possible. Carbohydrates are responsible for refilling your muscle's glycogen levels (energy). 

Aftershock has 34 grams of carbohydrates along with 34 grams of whey protein isolate (highest quality). On top of that great combination you also have 15 grams of Amino acids which will be responsible for the recovery process and preventing soreness. As if this wasn't enough in one product, Aftershock has also put in 1.5 grams of glucosamine, chondroitin and msm for a joint support. 

Whether you're weight lifting or running you cannot go wrong with aftershock! Products sold separately for this stack would easily be over 100$! This is an all in 1 deal and the Orange Avalanche flavor is amazing. Stop into our location on 55th ave and Bell Road here in Arizona and receive 5$ off of your purchase. The offer is for this week only!

Sunday, January 27, 2013

Quote of the day



Scott Schwab:
The quote of the day comes from an author that I enjoy very much. He is great in person and his books are fun to read. I heard this quote yesterday and thought that everyone needs to hear. At times we worry so much about the tangible and intangible, we miss the simplicity of just going out there and getting it done. I believe completely that if something is important we will have to work for it and change to make it happen. With that said, enjoy the quote below.


"Everything you want in life is located just outside of your comfort zone".

-Robert Allen-

Saturday, January 26, 2013

Snack on Pumpkin Seeds

Here is why...



Chandi Schwab
When we look for healthy super foods, We usually focus on fruits and vegetables and can easily forget about nuts and seeds. So next time you need a healthy snack idea remember this, including pumpkin seeds which have been shown to have a vast range of different health benefits. Check this out. Especially for you men out there.

Antidepressant
Pumpkin seeds contain ‘L-tryptophan’ which has been shown to be an effective and natural antidepressant. Tryptophan is also found in milk, but it takes only a gram of pumpkin seeds to get as much tryptophan as an entire glass of milk.

Bone Strength
Because they are high in zinc, pumpkin seeds are a natural protector against osteoporosis. Low intake of zinc is linked to higher rates of osteoporosis.

Smell
Another powerful effect of zinc is to help improve and regulate a strong sense of smell.

Prostate Protection
They promote overall prostate health and alleviate the difficult urination associated with an enlarged prostate.

Improved Bladder FunctionIn some studies, pumpkin seed extracts improved bladder function in animals.

Testosterone
Zinc along with magnesium is useful in increasing testosterone levels and sperm count in men. Pumpkin seeds happen to contain both. As testosterone is an anabolic hormone that encourages both weight loss and muscle growth this might well be a useful thing to add to the diet of bodybuilders.

Anti-Inflammatory
Pumpkin seeds have been shown to be effective in preventing inflammation. 

Fiber
Pumpkin seeds are of course high in fiber. This means that they can help to reduce cholesterol and blood pressure and improve digestion. They can also encourage healthy bowel movements and prevent constipation and for this reason they are often recommended for cats and dogs.

Protein
At the same time pumpkin seeds are also a good source of protein which is useful for rebuilding tissue and muscle.

Cholesterol
As mentioned, pumpkin seeds can be useful in combating cholesterol due to their high fiber content. However this is also further improved by the inclusion of phytosterols.

*We used to roast pumpkin seeds in the oven after carving pumpkins, they were so yummy. I feel like when I buy them in their shell at the store they are so hard to get down. Now I buy them already shelled from Good Earth and either eat them plain or make a little trail mix with sunflower seeds, pumpkin seeds, almonds, and craisins. They are also yummy in homemade granola. Try it, and Good Luck!
 

Thursday, January 24, 2013

Tackle those HILLS!



Chandi Schwab

I will quickly admit that running hills is a very hard thing for me. I have to have a special motivation to work them into my training. This is not only a helpful tip for runners... but anyone! Running or walking hills is so beneficial. Don't be shy..find a hill near you and tackle it!Push yourself hard, it is so fulfilling! Here is why...

You'll build strength
Running inclines, either on a hill outdoors or on a treadmill, is a form of resistance training that builds up the muscles in your calves, quads, hamstrings, and glutes. Hill running strengthens those areas more than running on flat ground. You'll also strengthen your hip flexors and Achilles tendons.

You'll get faster
The muscles you'll use to run up hills are the same ones used for sprinting, so the strength you build will improve your speed.

You won't get bored
If you're used to running on mostly flat courses, adding hills to your routines can help prevent boredom.

You'll reduce your risk of injuries
As you strengthen your leg muscles through hill running, you considerably reduce the risk of suffering from running-related injuries.

You'll strengthen your upper body.
Uphill running forces you to drive your arms harder than you do when running on flat ground, so you'll improve your upper body strength.

You'll build confidence
The more you run hills, the less intimidating they'll seem when you encounter them on a race course. Your improved strength and technique on the hills will definitely give you a confidence boost when you're racing.

You can find hills in your area and make it a goal to be able to run up the largest one, or you can stick to the treadmill indoors. You can set most treadmills to the hills setting and let the machine do the work for you. Today I set the treadmill at a level 10 hills and just set my speed quite a bit slower so it would be bearable. Good Luck!

Wednesday, January 23, 2013

Guest Blogger

I wanted to introduce a guest blogger as he shares some great information that can help all of us improve our health. Different perspectives give better knowledge and learning opportunities. His quick tips can help in the gym, at home, or on the road.

Name: Shane Post
He currently works at Supplement Central
Studied at National Personal Training Institute
Lives: Pittsburgh, Pennsylvania






Saturday, January 19, 2013

The Winners Are.....



Congratulations to Matt and Mackenzie Long for winning the Fall 2012 challenge. They worked hard and accomplished their goals, and for that should be commended. To everyone who voted, we thank you and to everyone who participated, we appreciate your involvement.

Wednesday, January 16, 2013

Stawberry Sunrise Oatmeal Smoothie


 
Chandi Schwab
This is an easy and delicious way to start your morning. Not only does it taste great, but it leaves you feeling full, satisfied and ready to conquer your day!

Ingredients:
-1 1/2 cups water
-1 banana
-1 cup frozen strawberries
-1/2 cup  whole grain oats
-1 scoop vanilla or chocolate whey protein powder (We like Dymatize Elite Gourmet or Elite fusion)

Directions:
Blend first 3 ingredients in a blender, slowly add the oats and protein powder into the tunnel. Mix well, Voila!

*This is also a great pick me up and kicks cravings in the afternoons.Good Luck!
 

Monday, January 14, 2013

15 Fabulous Cleansing Foods





Chandi Schwab

When it comes to cleansing your body of harmful toxins, food really is the best medicine. You’ll be amazed to learn that many of your favorite foods also cleanse the body’s detoxification organs like the liver, intestines, kidneys, and skin, preventing harmful toxic buildup. Help ward off the harmful effects of pollution, food additives, second-hand smoke, and other toxins with delicious fruits, vegetables, nuts, oils, and beans. Any of these foods are a good choice if you feel backed up or bloated. give them a try! It isn't too late to get your year started off right, and eating these cleansing foods is a great way to do it.

Apples: Because apples are high in pectin, a type of fiber that binds to cholesterol and heavy metals in the body, they help eliminate toxic build up and to cleanse the intestines.

Avocados: We rarely think of avocados as a cleansing food but these nutritional powerhouses lower cholesterol and dilate blood vessels while blocking artery-destroying toxicity. Avocados contain a nutrient called glutathione, which blocks at least thirty different carcinogens while helping the liver detoxify synthetic chemicals.

Beets:Time to whip up some delicious borscht soup since its main ingredient, beets, contain a unique mixture of natural plant compounds that make them superb blood purifiers and liver cleansers.

Blueberries: Truly one of the most powerful healing foods, blueberries contain natural aspirin that helps lessen the tissue-damaging effects of chronic inflammation, while lessening pain. Blueberries also act as antibiotics by blocking bacteria in the urinary tract, thereby helping to prevent infections. They also have antiviral properties and help to block toxins from crossing the blood-brain barrier to gain access to the delicate brain.

Cabbage :Cabbage contains numerous anticancer and antioxidant compounds and helps the liver break down excess hormones. Cabbage also cleanses the digestive tract and neutralizes some of the damaging compounds found in cigarette smoke (and second-hand smoke). It also strengthens the liver’s ability to detoxify.


Celery and Celery Seeds :Celery and celery seeds are excellent blood cleansers and contain many different anti-cancer compounds that help detoxify cancer cells from the body. Celery seeds contain over twenty anti-inflammatory substances. It is particularly good for detoxifying substances found in cigarette smoke.

Cranberries :Cleanse your body from harmful bacteria and viruses that may be lingering in your urinary tract with cranberries since they contain antibiotic and antiviral substances.

Flaxseeds and Flaxseed Oil: Loaded with essential fatty acids, particularly the Omega-3s, flaxseeds and flaxseed oil are essential for many cleansing functions throughout the body.

Garlic :Eat garlic to cleanse harmful bacteria, intestinal parasites and viruses from your body, especially from the blood and intestines. It also helps cleanse build-up from the arteries and has anti-cancer and antioxidant properties that help detoxify the body of harmful substances. Additionally, garlic assists with cleansing the respiratory tract by expelling mucous build-up in the lungs and sinuses. For the health benefits, choose only fresh garlic, not garlic powder, which has virtually none of the above properties.

Grapefruit :Add a ruby red grapefruit to your breakfast to benefit from pectin fiber that binds to cholesterol, thereby cleansing the blood. Pectin also binds to heavy metals and helps escort them out of the body. It also has antiviral compounds that cleanse harmful viruses out of the body. Grapefruit is an excellent intestinal and liver detoxifier.

Kale:Steam some kale to benefit from its powerful anti-cancer and antioxidant compounds that help cleanse the body of harmful substances. It is also high in fiber, which helps cleanse the intestinal tract. Like cabbage, kale helps neutralize compounds found in cigarette smoke and strengthens liver cleansing.

Legumes :Add a handful of cooked beans to your next meal since they loaded with fiber that helps lower cholesterol, cleanses the intestines, and regulates blood sugar levels. Legumes also help protect the body against cancer.

Lemons:Excellent liver detoxifiers, lemons contain high amounts of vitamin C, a vitamin needed by the body to make an important substance called glutathione. Glutathione helps the liver detoxify harmful chemicals. Add a squeeze of fresh lemon juice (not the bottled variety) to pure water to support your cleansing efforts on a daily basis.

Seaweed: Seaweed could be the most underrated vegetable in the western world. Studies at McGill University in Montreal showed that seaweeds bind to radioactive waste in the body. Seaweed also binds to heavy metals to help eliminate them from the body. In addition, they are powerhouses of minerals and trace minerals.Sushi anyone?

Watercress :If you haven’t tried watercress add this delicious green to your next sandwich since it increases detoxification enzymes and acts on cancer cells in the body. In a study at the Norwich Food Research Centre in the United Kingdom, smokers who were given 170 grams of watercress per day eliminated higher than average amounts of carcinogens in their urine, thereby eliminating them from their body.

Eating a variety of fresh fruits and vegetables assists with detoxifying harmful substances from your body. Who knew cleansing could taste so good?

Sunday, January 13, 2013

Quote of the Day




Scott Schwab:

I was pondering today about where I am in reference to the World and where I fit in the World. I was looking at my goals for achievement and really what occupies my mind on a daily basis. In a desire and hope to be better and do more, I found a quote that I feel is perfect for review. The answer however, lies within each of us and how we view our World. I have said this before and I will mention again, that a person's perception is their reality! Therefore, we should look at the areas that change perception and not focus so much on change alone.

Perception:

- Experience- (how we categorize events in our life)
- Knowledge- (what we have chosen to keep as important)
- Environment- (Our surroundings of people, geography)
- Emotions/feelings- (what we think and our understanding of self)
- Responsibility- (ability/power to respond)
- Accountability- (action based decisions/application)

Exercise:

*Take the time to ponder what your personal perception is and how it applies to the quote below. By doing some self introspection, you can find the answer to any question or problem.


"Where is the wisdom we have lost in knowledge? Where is the knowledge we have lost in information?"

-T.S. Eliot-

Saturday, January 12, 2013

Guest Blogger

Stacy Michaels:


Arthritis or Pain: Foods to Avoid,

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

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

What I’m going to try and do is just simplify for you the foods to avoid, the foods to incorporate in your daily diet and the exercises that can help relieve your discomfort.

After that, it’s really up to you to get started and actually apply these tips to your life.

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

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

Okay, now I’ll get off my soap box and get down to the matter at hand.

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

Primary Key Components:   
- Eat Raw Fruits & Vegetables (these foods are natural Alkaline)

-  Take sufficient amounts of Calcium with Magnesium
-  Be sure to check with your physician to find the exact

Amount of Calcium; Magnesium your body needs.
-  Drink ample amounts of Water daily. Getting your body weight in ounces of water each day helps to flush out the toxins.
Keep the Stress Level Down, keeping your stress down, keeps the acidity level in your body down.

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

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

Avoid Fried & Processed Foods; these foods are big culprits to inflammation. The breading used on most fried foods is gluten based not to mention the saturated fat from the oils. Try making these foods at home, like fried chicken for instance.

Dip the chicken in egg whites until it is completely coated, then dip it in Gluten Free Bisquick mix with your choice of spices or seasonings, bake on a cookie sheet greased with Organic Extra Virgin Olive Oil (olive oil brings down inflammation).

Foods that are microwavable tend to be highly processed, loaded with preservatives, sodium and chemicals that will increase your inflammation. The more you can make your food from scratch the better. If it’s a time issue, then try using a Crock Pot. There are great Crock Pot recipes all over the internet; www.allrecipes.com is one of my favorites.

When reading the labels on foods check the ingredients, the fewer there are the better. When there’s a long list of items you can’t even pronounce, then that my friend, is a food loaded with preservatives and chemicals.

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

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

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

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

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

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

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

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

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

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

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

-Strengthening Weight Resistant Exercises – Building up muscle tone helps to keep pressure off your joints and give you the strength to get around more efficiently. It also helps in reducing the risk of osteoporosis. This can be accomplished thru light weights, exercise bands, resistant exercises, etc. Be sure to check with your physician before starting any exercise program.

* Stacy’s Fitness Channel on YouTube offers instructional videos on strength training.


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

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

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

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

Saturday, January 5, 2013

8 week Challengers

Scott Schwab:

Before:












After:

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Results:

This challenge has been great. My body fluctuates a lot and I have a hard time measuring my results based on weight. I did not accomplish my goals with body fat or weight. It was frustrating, but has served as a good wake up call to where I want to be and how I need to change my focus and discipline. I feel like I am healthy and my body fat was 11.27%.

I have been writing in my book and have 4 chapters completed, which is short of the 5 that I had a goal to do. It is hard to find the time, and I feel like I get writers block a lot so I am trying to establish a schedule for writing a little each day.

We did open the new store and in fact have opened a second store as well. Although the smaller store will be in a cross fit gym and will not include the full service options of the LA Fitness. We did make the decision to close the XL Fitness location and appreciate our time in the gym.

I don't know if I changed a persons life for ever, but I did find opportunities to serve. I enjoyed the Christmas season and naturally found myself helping others more. I look forward to 2013 and becoming a better person than I was in 2012.

Thursday, January 3, 2013

8 Week Challenger

Ashley Ludlow:

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Results:

Looking back, I am actually shocked at the physical transformation that has happened, as my focus has been more on improvement from the inside.

My business has completely changed since the beginning of the 8 weeks. After lots of consideration, I've decided to go in a different direction, and that my crochet business wasn't something I was passionate about. I believe I hosted 2 or 3 events for my oil business over the course of the 8 weeks, just falling short of my goal of 4 events. I started blogging at ashleyludlow.com and decided to focus more on my music than anything else. It's my passion, my dream, and something I've wanted to pursue for a REALLY long time. So why not now?

I've been playing the piano a LOT more. Nearly every day! I think when I begin to schedule in my music practice, I'll be more consistent with doing it on a daily basis.
Eating intuitively has happened slowly. Over the weeks, I've created a slightly more healthy diet. I have more work to be done in this area. (Including meal planning)
Exercise and strength training have consisted of packing and lifting boxes. (AKA non-existant). I'll be doing more Zumba in the future, especially now that I'll be teaching again.

Here's the important part for me: Study, pray, and journal. I have been doing this pretty consistently, and it's made my life feel more whole. I feel like I'm equipped with the energy, the courage, and the strength to face the challenges of each day. I have an outlet in journaling and prayer, and a constant source of inspiration through prayer and study. My relationship with my husband has improved tremendously, and I've been reading more to my children.

So, the verdict is in. Even though these 8 weeks haven't been as much about eating healthy and exercising, I now have a good foundation of daily habits to build upon, as well as strong, supportive relationships to help me along the way.

Next time I do the 8 week challenge, I'll write down my goals, and read them aloud to myself daily, since I seem to forget what I'm working towards when they're just on a page somewhere.

Congratulations to all those who made progress of any kind in the last 8 weeks!
Here's to the next challenge!
-Ashley

Wednesday, January 2, 2013

8 week challengers

Matt Long:

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After:

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Results:

The challenge was a great success. I really saw great results with my weight and body fat. I went from 13% down to 9% body Fat. I also reduced my weight from 188 to 184. With that transition in weight I added muscle and eliminated fat. My strength has improved and I feel much better.

I was able to focus on helping and serving others begining in my home with my beautiful wife and daughter. I look forward to the New Year and continuing with the goals for growth, progress, and development.




MacKenzie Long

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Goals
1. Decrease my body fat by 5%. That is just a little more than 1/2 a percent each week. I feel like that is very doable and it will put me at a percent that is sustainable, for me, once the 8 weeks are over.
2. Workout 6 times a week.
3. Lift each muscle group (HEAVY) once a week.
4. 30-40 mins of cardio each day.
5. Incorporate HIIT into my cardio 3 times a week.
6. Follow a strict clean meal plan. Eating 6 small meals each day. (except Thanksgiving weekend- lets be realistic people!)
7. Only eat out 4 times in the 8 week period- still ordering as "clean" as possible.
8. Do NOT obsess over what the scale says! It's important for me to remember that my goal is always to be increasing lean muscle mass- even while slowing loosing fat. Muscle weighs more than fat after all!!

Results
I loved being a part of this 8 week challenge! It was just what I needed to jump start my body after having a baby. I was extremely motivated during the first few weeks. I was seeing a lot of change and feeling great. At about week 5, I hit a little plateau. Part of me really wanted to give in and stop eating so strictly, or slack on my workouts, but I held very close to the goals I had set for myself and fought through it.

Sometimes I think my biggest downfall is my fear of failure. It holds me back. I feel like if I fail, knowing that I gave it my "all", it might hurt to much. So I find myself, at times, not giving something my "all", and almost using that as a scapegoat. I heard someone ask this question once: "What would you set out to do in this life if you KNEW you would not fail"? I tried to apply this during the 8 week challenge. I am so glad that I did!

I didn't miss a workout though out this challenge. I was at the gym 6 days a week. I tired to push myself, and to lift heavy through each and every workout. I originally set out to do HIIT 3 days a week. I noticed that my body was responding well to this, so i actually ended up doing HIIT 4 or 5 days a week. This was a big step for me, considering a really do not enjoy cardio and HITT requires you to really push yourself.

I stuck to my diet very strictly. I attribute this to 99% of my success. I endured some serious "sugar withdrawals" the first few days. I was really hard to resist, but after about a week, the cravings were gone and I as able to easily turn down even the yummiest of holiday treats.
One part of my diet that I slacked on at times, was getting all 6 of my small meals in each day. That takes a lot of preparation and consistency. Somedays I failed to make it a priority and went to bed with less nutrients in my body than I probably needed.

I ended up losing the 5% body fat that I set out to loose! I only ended up loosing about 5 lbs but I tried hard to remember to NOT let the scale be the measurer of my success. I set out to increase my lean muscle and I do feel like I did that. I try to remind myself that muscle weighs more than fat and that increasing our muscle is the ONLY way to permanently increase our metabolism.

Since the 8 week challenge ended I have been pleasantly surprised at how easy it has been to maintain my habits. I can honestly say that eating clean and exercising is a lifestyle! I look forward to continuing to work hard and can't wait for the next 8 week challenge!
 

Tuesday, January 1, 2013

Happy New Year

Scott Schwab:

It has been a great year and we want to thank all of you as the readers. We have some big plans this year and have really focused in on the operations of the company. We have now had over 80k visitors to the blog and we appreciate the active followers as well as the visitors.

This year we plan to be better and do better. We will do this by expanding our locations and our ability to serve more customers. We are currently opening two locations to better serve the Arizona area. We also are happy to announce that we have  moved our location in Peoria to LA Fitness. We appreciate the Excel Fitness group for the initial opportunity and for allowing us the platform to grow.

This year will also be the year that we expand our brand and introduce ourselves to a bigger audience. We will do this by having gear that can be worn in and out of the gym. We have additional plans to become the foremost in health and nutrition so stay tuned.

Most of all we want to express our thanks for giving us the opportunity of a life time. We have learned so much and continue to experience the dream of starting and growing a business.

Please let us know where we can improve and how we are doing. We cannot meet the needs of customers, if we do not know what the customer needs. We welcome your feedback and again appreciate your support.