Day 6 of 57 (2nd post of 8 week challengers)

Sharon Schwab

Arise by 7:00
Practice piano daily for 15 minutes
Walk daily to the mailboxes and around the park
Avoid all soda pops, especially caffeine, consume minimum of 8 glasses of water daily
Do one week of a Dr. prescribed cleanse, avoid all deserts
Continue reading & listening to worthy books & music

Zach Taylor(entered by wife)
1. Work on enlarging pecs for wife to sleep on at night.
2. Gain "good" weight to look dang good for wife.
3. Chiseling those abs that he used to wash his clothes on.
4. Cut back on the pop...that'll be rough (he didn't know about that one) (:

Steve Randall
Goals: my goal this 8 week challenge is purely cardiovascular, I grew up with very bad asthma so I always avoided cardio based activities. It is time to stop with the excuses and get some cardio so I can actually train Jiu Jitsu and Run without being gassed out within 10 minutes! right now It takes me about 23 minutes to run 2 miles on a treadmill (pathetic, I know) my goal in this 8 weeks is to be able to run 2 miles in 17 minutes.

Scott Schwab
Each summer as I have gone out traveling and selling, my focus has been trying to maintain good health. I find though at the end of each summer some muffins that develop on my side and back of my core. This must stop.
1. Say no to muffins (back fat).
2. Mentally prepare myself to be a better leader
3. Begin the study and learning of a new language (Chinese)
4. Serve in the community (pay it forward)
5. Be in Triathlon shape and form (cardiovascular)
6. Eat slower and control portion sizes

Deena Taylor
1. Get rid of the little midget that is rapped around my waist..and no that is not my 4 month old.
2. Avoid my urge to eat everything every time I'm done nursing. I want to eat little snacks but not a whole bag of Fritos. You know?
3. Get out of the house and run at least twice a week. It sounds simple but I haven't quite perfected leaving the house with 2 kids yet.
4. Smaller meals!! I have gotten a little carried a way with my proportions ever since I got pregnant.

Adam Nitschke
Current
5’10”
189LBS
Heavy Wight Train 5 Days
Little to No Cardio
Goals
1. Lose 8-10LBS of Body Fat
2. Gain 5+LBS of Muscle
3. Get Rid of Love Handles!!!!!!!!!!
4. Hard Run 4 days Light Run 2 Days
5. Heavy Wight Train 6 Days

Mike Smart
Current
6’1
213 pounds
Sporadic work outs
Arms are 17 inches flexed
Goals
1. Gain an inch on my arms.
2. Lose a few inches on my waist.
3. Run at least 2 days a week
4. Stop drinking so much.
5. Get on a better sleep and meal schedule.

Day 5 of 57

Chandi Schwab
Hey everyone! I decided to post a healthy recipe today along with a workout tip that i have found works. We always talk about mixing up your workouts and using muscle confusion to get more effective workouts. this ties right in with that. This is especially for you treadmill runners. The treadmill can be so boring right? So here is a great way to spice it up and help it to go by quicker. I will use today for an example.


-Start out running at a nice easy pace and with each minute move the speed up .5 until you hit your max for 1 minute.
-Bring it back down to that relaxed pace and increase your incline to the same level your pace is at. Such as 6 incline with a 6 speed. Be sure it is doable for 1 mile or the length of time of your choosing. I do it for 1 mile.
-Move your incline back down to 0 and then gradually move your speed up every minute until you hit your max again.
-Move your speed all the way down to your fastest walking speed or a comfortable fast walking pace and move your incline up as high as is comfortable, (around 10) do this for 10 minutes and fill the burn.
-Bring your incline back to 0 and your pace back to a comfortable run and finish it out to your choosing.

You can alter this however you would like but changing it up is so nice and a great workout. I even threw a run in on the 10 incline for a couple of minutes and it worked great! The StairMaster is always in use so i try to mix it up and challenge myself on the treadmill. I know a lot of you have treadmills at home so give it a try if you haven't already. Keep Up The Great Work!

15 minute Shrimp and Avocado Salad

-1 lb shrimp(buy frozen remove tails and thaw)
-1 medium tomato chopped
-3 scallions chopped
-1 clove garlic pressed
-2 tbs fresh lemon juice
-1 tbs balsamic vinegar
-1 large avocado cut in 1/2 in. cubes
-1 tbs. cilantro
-1 tbs. chopped mint
-2 tbs. chopped pumpkin seeds(optional0
-salt and pepper to taste
-extra virgin olive oil to taste
-1 head romaine lettuce(outer leaves removed)

1)Make sure shrimp is completely thawed out and dry

2)Mix all ingredients in a bowl except lettuce. For optimum flavor marinate in the refrigerator for 15 minutes or more. Serve on bed of romaine lettuce. yummy and healthy!

Day 4 of 57 (1st group of 8 week challengers goals and pictures)

James Hansen
1. My goal is to lose like 15 to get to 165
2. I want to finish my novel in the next four weeks. I have 30,000 words and so it's gonna take another 25k.This will be rad. :)
3. Get my body fat percentage to 12.
4. Finish my book on html and get a book on dreamweaver and flash.

Arianne Pfleger
1. One free day a week to eat as I like-Saturday. That means no treats except Sat. I eat way too much sugar, I feel like I need to start drastic.
2. Finish reading Spirited Child.
3. End the 8 week challenge at 145. I want a smaller waistline because I've been told belly fat is the most dangerous kind.
4. Monday-Zumba or a run, Tuesday-Run in the AM, Weds-Yoga or Zumba Fri-Run and lift in the AM Sat-Long Run. 5 miles or more.

Rod Adams
1. Eliminate pop and energy drinks
2. Eat a clean diet of 45% carbs, 35% protein, 20% fat
3. Maintain a workout schedule consisting of 4 days per week weights
and 2 days per week interval training
4. Stretch
5. Spiritual growth
6. Continue to develop business concept
7. Daily reflection on goals

Chandi Schwab
1. Read at least 1 book
2. Make something crafty for our home
3. Paint Baseboards in basement
4. More spiritual balance 1/2 hr each day
5. Be able to swim a mile
6. 5K under 21 minutes
7. Run 20 miles

Day 3 of 57

Chandi Schwab

I hope that everyone is still motivated and eager to make some lifestyle changes. Hopefully you have all chosen a cleanse and have either already done it, are in the middle of it, or you are going to start it soon. Even if you just do one for a couple of days to clean everything out is better than nothing at all. We have posted on the Master Cleanse before, but I would like to recommend that one again. You can either look it up on our blog or google Master Cleanse and it will give you instructions.

In the Master Cleanse it has you drink 25-30 oz of sea salt water in the morning before you do anything else and that really cleans you out.

The most important thing to remember about making a lifestyle change with your eating habits is to say no to any quick fix diets, because in the end you are starving and usually consume all of the weight back. Find a balance that works for you. everything in Moderation. I can't stress it enough. The most important foods to focus on are the foods that have nutritional substance, that are natural and keep you feeling full and satisfied. Build around those foods with other healthy snacks to keep you feeling satisfied so that you never feel hungry. And save those indulgences for special occasions such as get togethers or parties, but before you dive in decide how much you are going to eat and stick to it. Always get back on track immediately after the get together. You will find after time that you become more and more in control. of what you are consuming because your body feels good and begins to crave those good wholesome foods.

Drink water like crazy, I really recommend that you have that be your only source of liquid besides smoothies and supplements, because most people have their favorite drinks and don't leave room for water. Think of all of the empty calories you can be cutting out from that alone.

One last pointer for the day. When it comes to working out, set a new goal the night before each day so that you have something to shot for. Little by little, day by day you will have made leaps and bounds in your progress. Always make you goals challenging but attainable. It is so good to challenge and push yourself. You will gain so much confidence through your personal victories.

*Here are a few foods that I consider to have substance and to be satisfying, and I will also list some good snacks as well.The substance foods are what to eat when you are really hungry and the snacks are to fill in the gaps or eat between.

Substance

Oatmeal

Brown Rice

Barley

Quinoa

Whole Wheat Pasta
Beans(lentils)
Whole wheat bread

Chicken Breast

Eggs

Tuna Nuts

Smoothie w/ protein

Salmon

Turkey

Ground Turkey

Lean Ground Beef

Sweet Potato

Snacks

Berries
Citrus Fruit
Apples
Peppers with Hummas
Greens (Spinich, Brocoli, Asparagus)
Other Veggies (Corn, Peas, Carrots, Califlower)
Low Fat or Fat Free Yogurt
Peanut Butter
Cottage Cheese
Almonds, Walnuts, Cashews


These are off of the top of my head and there are many more. If you have any to add or share leave it in the comment box. Remeber that no one is perfect it is persistance that gets you results so no matter what always get back on the band wagon and YOU WILL see results:)Good Luck!

Day 2 of 57

Scott Schwab:

When considering the areas that will have the most effect on your success, you must consider consumption. What you consume, is often more important then what you burn. Though it is not an equal equation of wanting to burn off what you eat, the basic formula of tracking what you eat is key to success. This happens in a couple of different ways.

Eating consistently

The purpose behind consistent eating is keeping your metabolism working. Eating three times per day will not allow your metabolism to be as effective. The problem with eating every four to five hours at best is that your body will begin a starvation effect. This effect is holding onto calories and fats to support the basic systems in the event that no more food is consumed. The body naturally does this so we have nothing to do with this. The goal is to fuel your body. Whether you are trying to gain weight or lose weight you must fuel your body. The difference becomes that calorie intake. Calorie intake should be set by you and the goals that you want to accomplish. Though we have a guide of 2000 per day, we want to make sure that the 2000, if our guide, is the right type of calories. In short, make sure you are eating snacks or multiple meals per day. This means 6 small meals per day or 4 meals with 2 snacks. Again make sure the consumption of calories is worth it and points to your goals.

Snack Ideas:

Protein shake

Almonds

Yogurt

Whole Wheat

Rice

Grilled chicken

Eating Right

I think for the most part people know generally what is good for their bodies. However, there are a lot of products that seem healthy for you, but ultimately are setting us back. For instance, a smoothie from McDonalds or even Jamba Juice are loaded with sugars, that the body will struggle with digestion. Food allergies are at an all time high, and many doctors believe that this is the case of high processed food diets. We are a fast food country, so immediately the odds are stacked against us. However if you plan accordingly you will be successful. Avoid foods that are high in sugar, especially high concentrations of corn syrup. Generally if it is the first ingredient, it means that it is not good for you. Foods that are high in sodium should also be monitored. Now I am not saying to eliminate everything in your fridge and cupboards. When making the decision at the store, look at comparing items. Usually you can find a product that is less fat or an alternative.

Mental Dieting

Sacrifice is a principal that should be maintained within a lifestyle change. The reason that many diets do not work, is the sacrifice usually means stopping cold turkey and saying goodbye to all of the unhealthies of our lives. A lifestyle change allows for the foods we enjoy, but in small amounts. Body for life, a book that has helped millions, gives a person a free day, each week to eat whatever they want with limits. As we continue to live a certain lifestyle, it is apparent that other things from the past will eventually become less important. With eating, we must be disciplined. Many of us don't want to be told what we should eat. So don't be told what to eat, but eat much less and balance the consumption. We are in control and need to have in our minds the types of foods we choose to consume, and the portion sizes. In general the food the restaurants serve are double the amount we should eat. Our stomach is about the size of our fist, but elastic and can stretch. What happens to the stomach as we continue to stretch it? It grows. For this purpose we need to monitor the portion size and eat accordingly. Smaller meals and slower consumption are the difference makers. We eat so fast that by the time our body registers that we are full, we have already stuffed ourselves.

Review:

Eat multiple times per day for your metabolism

Eat better calories and make good choices for consumption

Eat meals the size of your fist

Eat slower and drink a lot of water with meals

Make decisions about what and how much you will eat at meals

Eat to live, not live to eat

Day 1 of 57 days

Scott Schwab:

I have counted out the days, and the last day will be November 8th. I think in times past we have taken are minds off the goal, because we thought 8 weeks is long enough and I will make adjustments when needed. In this way we are counting down the days and know precisely when we will be done with the challenge.

Today:

Decide today what cleanse you will do. This can be done any day this week and can be done as long as you would like. There are cleanses that we have posted in the past and a ton of cleanses online. Find one that works for you and set the time aside to get it done. I am doing one that is a lemonade cleanse. Part of it includes drinking sea salt in warm water in the morning. This will clean out all of the toxins in your body and allow you to start from scratch.

Depending upon how far along you are with your fitness, do something today where you can either walk, run, jog, swim, or do some house cleaning or even yard work. Anything that is going to get your heart rate up and start with baby steps like "What about Bob".

It will also be important to avoid processed foods as much as possible. Avoid eating out. It will not only be good for your health, but good for your wallet. Sometimes you have no choice and when you are in this position, make a healthier choice. A key to any routine is to hydrate yourself. The simple breakdown is to drink your weight divided by 2 in ounces. In this way you will be sure to flush unneeded toxins and chemicals out of your body. Toxins and chemicals prevent you from losing weight and feeling healthy.

Finally, it should be a goal to avoid as much sugar as possible. The worst kind of sugar is High-fructose corn syrup, which you find in a lot of sodas and beverages. Your body does not know what to do with sugars, processed foods, or dies(flavoring extracts, coloring). So when the body does not know what to do with something it holds onto it and usually stores it.

The most important thing that you do with this is have fun and avoid the thought of any negativity. You can do this and you are talented and have more then enough will power. The goal is not to completely change in 8 weeks. It is to start the process of making lifestyle adjustments that are long term, as apposed to diets with the short term. Set yourself up for success and eliminate temptation by not having the foods that do not help you. Try to eliminate the drinks that are loaded down with sugar. Finally implement an exercise routine, no matter how small, that will keep your heart healthy and calories burning.

Brain Vs. Body

Scott Schwab:

We would like to send our love and support to all those who were affected by the 9/11 tragedy 9 years ago. Many brave women and men died trying to help others. We appreciate the example set and the memories left behind. We dedicate this day and all days to living at our ultimate potential and expecting the most out of life that is sometimes to short and many times packed with tragedy and heartache.
We watched an interesting program the other night and I know it is getting a lot of attention. Of course it has already hit Oprah and Dr. Oz have weighed in, but I would be more interested in getting some feedback from you..... After watching the program it is definitely an interesting procedure to say the least. I am not a supporter of it, but I also believe that the brain is in control only as much as we allow it to be. If cravings do come from our brain, then this may be something that we may see in the near future. I am of the opinion that will power and consistency are the biggest factors to success. Check this out and let us know what you think.


http://abcnews.go.com/Nightline/prime

8 week challenge 101

Scott Schwab:

There have been some questions that I wanted to clarify for anyone that is new to the site, and more importantly new to the 8 week challenge. We have had more people have interest then ever, and with more interest comes more questions.

The challenge is meant for you to set a goal, a routine, and a model for achieving success. We have hundreds of workouts that you can choose from for a daily routine, and more will come. Truthfully, it does not matter so much what you do, but as long as you something. More then anything the important part is to manage your lifestyle and not start another diet. Diets don't work, lifestyles changes do.

A person would need to formulate a list of goals, and a planned routine, and attach a picture of where they are today. The time frame of 8 weeks is set and during that time you can expect helpful hints, recipes, workout ideas, and a host of support to help you achieve your goal. It is completely free and all we ask is that you give your best and be helpful when the day of reckoning arrives. The goal is not to try and as time goes on quit! The challenge is to hold you and I accountable to what you want to accomplish. You will reach a goal faster and have an 80% higher success ratio when you set goals, hold yourself accountable, and have others hold you accountable. This would be like a friend or family member to challenge with, or have the group keep you accountable.

As we head into the hibernating months, it is important to have a routine down that will help you avoid the dreaded winter weight that many of us gain through the holiday season. Perfection is not the key, it is continued work and effort that get you to the point where you define perfection. Being perfect is living how you would like and knowing that you have a routine that will drive you to better health and happier days. Being healthy makes one happy, not a particular size or weight. We have never asked a person to be at a certain weight, because body types will always vary and people can be healthy at different sizes. The truth is that 2/3 of our population is over weight or obese. That is incredible. With that being said, it is important to avoid like the black plague unhealthy eating and living or it will be the black plague.

The purpose is simply to help everyone that chooses to make a change in their lives and dedicates themselves to do what they want to do. We all need help and I have found that it has come from other people coaching me through decisions of what is healthy and what is not. I have also learned through my own experience of what is good for my body and what is not good. Join the 8 week challenge of not just something to do, but something that you will accomplish.

So choose a routine, set some goals, take a picture and be ready to start on Monday morning. We always suggest starting with a cleanse and more then anything establishing better eating habits. For instance good goals are to eliminate soda, reduce eating out at restaurants, avoid situations where you know that you will break. For instance, I cannot have ranch dressing on the table during meals or I will put it on everything and probably take ranch shots. Keeping cookies in the pantry is another no no. Inevitably I get a sweet tooth at night and it is on like donkey Kong. I can eat an entire Oreo package in one sitting. The reason that I say this, is I know myself and know my weaknesses so I set myself up for success rather then failure.

There are a lot of ideas on the blogs for cleanses, for routines, and past goals from participants. Send your email of participation to:

chamba_08@hotmail.com

schwab.scott@gmail.com

Shocking your system and getting knockout results!

Drew Cavner
Hey blogspot, it's been a while! On August 20th I participated in my first organized boxing tournament and it was amazing! For the last year or so I had been training for size and strength so when I saw the flyer for boxing tournament I knew this was an opportunity to not only test my skills, but to also change up my eating and training habits. For the last 2 and a half months I took matters into my own hands and decided to train myself. At first it was very difficult for me because I had been so used to doing a certain type of training for so long. After about 2 and a half weeks I began seeing the results that I wanted. My cardio was increasing rapidly and my body started to get used to the training that had been so foreign to my body. Most of you that know of or have seen professional boxers know that they are in the most ridiculous shape. Every single one have them has ripped 6 packs, and it looks as if they are some type of science experiment. They train so hard and for so long that it is nearly impossible for them to hold on to body fat. Moral of the story, cardio training was key. I knew that if I wanted to last 3 fights in one night I would have to come into the ring in great shape. Even if you don't ever plan on competitively boxing this is still something you can throw into your normal routine to help kick start your fat burning furnace. All in all this program helped me go from 228 to 212, and the majority of it was fat loss. Naturally anytime you lose weight some of it will be muscle, but supplementing with a few key ingredients helped spare most of my muscle.


The key to the weight workout is no rest! DO NOT REST!




Bench press: 135 x 30 for 4 sets
Pull-ups: x 10 for 4 sets


Incline press: 135 x 20 for 4 sets
Bent over barbell Row: 135 x 20 for 4 sets


Alternate lateral to front to rear delt raise: 35 x 20 for 4 sets
Overhead plate squat on half stability ball: 45lb. plate x 25 for 4 sets


Dumbbell bicep curls: 50 x 10 for 4 sets
Rope Tricep extension: machine weight x 25 for 4 sets


Now that you're done with the weights it's time to hit the cardio room.


3 sets of jump rope


Jump rope for 1 minute straight. Take 30 seconds to rest then repeat 2 more times.


5 sets of 10 twenty 10's

Take take 3 small plates (2 1/2 or 5 lbs). Lay them in a straight line.


(starting point)
!
O--------------------------O---------------------------O
x--------------------------->
<------------------------------------------------------- ------------------------------(run through) Start in the middle, run 10 yards to one of the outside plates, touch it with hand, run to the other outside plate, touch with hand, then run passed the middle plate. They call these shuttle runs or 10 twenty 10's. Make sure you're running as hard as you can the entire time. Rest 1 minutes then repeat again until you do it 5 times. Heavy bag hit
This one will take some work to get good at. All you need to do is try punching the heavy bag as long as you can. Do this for 4 sets. Try to push yourself as long as possible. Set small goals for yourself. Shoot for 2 minutes the first week for each set, then go for 3 or 4 the next week.










Supplements used :
Maximize (pre-workout / creatine)
Elite Gourmet (protein)
Vpx (bcaa's)
Glycomaize (carb powder)

8 week challenge!!!!

Chandi Schwab:

Just another reminder that the next 8 week challenge starts on Mon. September 13th. We want this to be the biggest one yet along with the best commitment. Do this for yourself and don't let yourself down.

The 8 week challenge is where you choose different goals for yourself and your lifestyle that will make you happier and healthier. They can be Physical (Which is what the picture is for), Mental, Spiritual, etc... or all of the above. We are hoping for all of the above because a good lifestyle has balance. Fitness and nutrition play such a key role in the rest of your lifestyle and we obviously promote that, but that doesn't have to be the focus of your goals. This is a great way to give your life a boost.

To sign up for the 8 week challenge all you have to do is send me an e-mail telling me you are in along with a before picture of you. Briefly summarize your goals and what you plan on doing to get there. Follow our blog for advise and feel free to ask questions or leave comments in the comment box anytime. This is mostly just to help motivate each other and to hold yourself accountable by putting it out there! Please let me know by the end of this week and we are excited to see who we have as our next challengers! My e-mail is chamba_08@hotmail.com. Here is an example of my goals.

Chandi's Goals

1)Read at least 1 book

2)Make something crafty for our home

3)Paint Baseboards in basement

4)More spiritual balance 1/2 hr each day

5)Be able to swim a mile

6)5K under 21 minutes

7)Run 20 miles

You can make it as simple as that, add a paragraph with it, or just summarize it all in a paragraph.

Row row row your boat

Scott Schwab:

Looking for a great workout? If you are a gym goer, seek out and destroy the rowing machine. It works so many different parts of your body, that I would consider it a full body workout. As you strap into the stirrups, realize that you may not be a professional rower, which was one of my issues. It seems like no matter what activity that I do, I go in thinking that it is going to be simple. The next day, when I cannot breath correctly, it seems to be the reality that I still need to "take it easy", like Jack Black would say in Nacho Libre.

However, the bending, twisting, and pulling helps to strengthen the lower back as well as the side area or love handles. As you pull back you are using not only your arms, but much of your upper back, shoulder, and abs. We have spoken in past posts about the importance of having a strong back. Many of peoples battles with flabby abs and a weak stomach relate to a weak back. The core is the most basic, but vital area that needs to have some attention. This is the area in which we carry much of our bad weight. Having excess fat around our major organs, is the most dangerous area for fat to accumulate. So do yourself a favor and take a couple days a week and jump on the rowing machine.

For those of you at home that want to have some simulated fun, put your feet with shoes on under the couch or coffee table. Something that is preferably as low to the ground as possible. Take a couple of light weight dumbbells and hold them in mid-air as you move back and forth. You will be sliding your buns on the floor, so make sure that you are wearing something suitable for the slide. The more movement the better. Especially as it relates to getting the dumbbells up and in front of your feet. As you move back, make sure the dumbbells are close to your chest as you are sliding your buns on the carpet, until your legs are straight and you are leaning as far back as possible. Let me know what you think. It is a classic in my mind and is going to be more apart of my routine as a look to eliminate the elusive muffins that have snuck up on me over the summer.

Me against the world

Scott Schwab:

Do you ever have those days when everything seems to be stacking up against you? Well I had mine yesterday and thought I would share the humorous story. Yesterday started in a busy rush getting things done for the weekend celebration. I had a couple of meetings and badly needed to do some work on the computer. Since my computer moves at the speed of molasses and is ridiculously efficient, doing the most simple of task takes forever. However, we made it through the morning with little to no problems.

It was when we made the decision to take off on a whim and leave for a trip that we weren't planning on leaving until today. We quickly packed and left our house, forgetting much of the things that we would need. Second thing is we stopped to grab some Wendy's in hopes to feed the kids and continue making good time. That was until, without warning Cambree shot throw up all over herself, the back seat and her sister. Tears and screams were bursting out and all I could do is look in the rear view mirror; thinking, this is going to stink. We ended up pulling over at the gas station and trying to clean the best way possible the nasty smell and regurgitated fries and nuggets. Furthermore, I guess Gavin hasn't had much experience with cigarettes and started playing in the butts left in the container outside the store. As Chandi and I are cleaning the car some guy says, "dude not cool, to Gavin for playing in the used butts. He then looks at me like I am the idiot, while he smokes a cigarette." Ironic, hmmm, yeah like rain on your wedding day.

We get back on the road, but threw away the blanket and clothes that Cambree had on. I guess that was her favorite blanket and another just would not due. So we listened to cries for another couple of hours. As I was driving at an accelerated rate, throw up smell all around, I got pulled over. I guess I had just passed into a 55 mile an hour zone and Wyoming police don't understand that going 81 is not kosher. Well after a ticket and friendly advice from the local law enforcement, we were back on the road. Just when I thought, this day just needs to end, blue and red lights flashing in my rear view. Yep a second cop about 30 miles later pulls me over. I asked for what and he said that I was hugging the white line while I was driving. At this point I looked at Chandi and just started laughing with something she said. If you have never seen Dan in Real Life, you should rent it this weekend. There is a part where he is pulled over multiple times and makes the remark, "put it on my tab". That is definitely how I felt, but did not say the famous line. Luckily, I got away on a warning and great advice to stay between the yellow and white lines, on my side of the road.

Life is to funny not to bust up and laugh out loud. Life has a funny way of kicking you down, but laughter makes the scrapes hurt so much less. We did go on a hike today, and I had the best work out that I have ever had. I had Gavin on my shoulders as we went on a mile hike. Even more satisfying then the burning glouts, was being able to be with my family. With your health, it is essential that you surround yourself with people you love, and activities that can show appreciation for life. I am not a hiker, in fact I don't like it at all. However, building a memory with my family and seeing nature through a landscape that few will see, is life changing. Do something fun this weekend, if not anything else spend sometime with someone you love and enjoy the world around you. If for nothing else I hope you had a laugh from our misfortune, because now looking back I can laugh out loud. Have a great Labor Day.

Guest Blogger

John Gibson

Weight loss is a very simple concept once you understand the process. Unfortunately there’s a lot of information out there that can make it very confusing. Hopefully I can clear up some misconceptions with this article.
True weight loss (the type of weight loss that lasts, the type that actually melts fat, the type that doesn’t involve the latest fad) is a very simple process, but does take some effort.
Let me lay out the steps of fat loss for you. First your nutrition must be taken care of. I won’t go too deep into this topic, but if you’re eating a lot of junk food and expecting to lose weight, you got another thing comin’.
Second, your program must involve strength training, or lifting weights.
Third, you need to have some Energy System Development or cardio. I don’t like the word cardio, but that will be for another day.
Strength Training
I want to talk mostly to the women, men usually don’t have a problem with strength training, they just do it wrong.
Here’s an observation that I’ve made in the gym over the years. When a woman walks into the gym, she walks in head down, music in her ears, and beelines it to the cardio equipment, where she spends the next 2 hours running in place.
As for men they walk in with their heads up staring at the cardio equipment, trying to get that third girl from the end to notice him, but walking over to the weight room. His problem is that he looks in the mirror and notices that his chest, abs and arms aren’t looking quite like he wants them to, so he thinks to himself, “I haven’t done a chest and arms workout since yesterday, I guess I’d better do that today.”
So here’s the problem with the women’s side of things. First off what is it that most women want to accomplish when they go to work out? Usually, from my experience, they want to “lose weight” or “tone up”, but they are avoiding the very same type of exercises that will help them do that.
There was a study conducted many years ago that wanted to see which form of exercise would help people lose weight better, cardio or strength training.
So they grabbed two groups of people, the first group did about 2 hours of cardio every day for about 6 weeks. The second group lifted weights for the same 6 weeks.
What was the end result? The cardio group lost a grand total of…wait for it… 4 pounds. Not too exciting, especially when you take into consideration that they did around 60 hours of cardio in that time period!
As for the strength training group, in the end they lost… 21 pounds!!
Wait a second… I thought you had to do cardio to lose weight? How can something that “bulks” you up help you lose weight?
Let me enlighten you. First off, strength training builds and strengthens the muscles, hence the name strength training.
Muscles are a very metabolically active tissue. Meaning that the more you have of it, the higher your metabolism. I have heard it said that 1 pound of muscle burns 50 calories a day, (that isn’t exactly correct, but it is close enough to make a point.) So, for every pound of muscle you have you will burn an extra 50 calories.
Guess how many more calories you burn with every extra pound of fat… I have no idea, but it isn’t much.
“ok, so you’re telling me that I have to get big and bulky to become lean?” says the woman in the back.
NO, you don’t have to become big and bulky to get lean. But you do need to put on some muscle, aka TONE UP.
Let me explain this a little more. In the last two months I have been working with a woman that was getting ready for her wedding. When we started she had six weeks till her wedding! Not much time in my opinion, but we went at it hard.
Her program consisted of an eating plan, a very intense strength training plan, and interval training. When she first started she was afraid of the weights, but I was able to convince her to lift, and I mean lift as heavy as she could.
Here’s an example, on day one she picked up the 10 pound dumbbells and started to do a bent over row exercise. I laughed and handed her more weight, the last day we lifted before her wedding she picked up a 30 pound dumbbell.
Here were her results:
You see even though she lifted very heavy, and you can ask her it was a huge struggle, she actually got smaller everywhere and toned up big time, as you can see from the pictures. There was no “bulk” put on her, she toned up very well, in fact she lost two inches off her biceps alone! Her body fat dropped like the atomic bomb, and trust me when I say her fiancé was excited. He actually was a little embarrassed that his wife was going to look better than him on the honeymoon. He ended up starting his training with me 3 weeks before the wedding.
So there you have it. When it comes to strength training, don’t hold back, lift heavy and work hard. This will give you the body the treadmill never could!
John Gibson is the owner of Do Performance and Fitness. Do Performance and Fitness provides the most effective weight loss and sports performance training in Utah. Through physical means they literally change their client’s lives. John has had the opportunity to work some of the best athletes in the world including the men’s and women’s national soccer teams, the LA Galaxy and Chivas USA, and many individual NFL, NBA, MLS, and NHL athletes. He has taken his understanding of exercise, nutrition, and motivation to apply to local Utah athletes as well as the average person looking for fitness and weight loss goals. He is quickly becoming the most sought after coach for weight loss due to the dramatic results his clients get.You can read more about John Gibson and what he does at http://www.blogger.com/www.doperformanceandfitness.com

Arm yourself

Scott Schwab

I wanted to post a great workout for those of you looking to improve the look of your arms. Here are 4 exercises that will not only have benefits for the upper body as a whole, but if done write, you can expect some great definition.

Prone Incline Rear-delt raise

For this exercise you will straddle an adjustable bench and position yourself in front of a mirror. In this way you can see the proper form and know what to look for. The bench will be in a 45 degree angled position. As you are sitting facing the bench, you will take two dumbbells of equal weight and let them hang. As you lift them up from the starting position make sure your elbows are up and out. This will give you the best results. Also make sure that you are not trying to power lift in this position. A lower weight is better to try until you are comfortable.

Dumbbell Raise

Standing upright you will take two dumbbells and have the weights down to your side. Rotate your hands until they are pointing away from your body. From this position go straight up towards the side until your arms are perpendicular to your body with arms stretched out. This exercise is most beneficial when you take your time and allow it to be slow and precise.

Behind the neck Press

This exercise requires you to be seated upright and have a bar bell rather then dumbbells. The exercise is exactly as it sounds. Get the barbell off the rack and extend arms as far above the head as possible. At that point bring the bar slowly behind your head until you lightly touch your neck. Explode at this point back to the starting position above your head.

Wide-Grip upright row

This is an exercise that will be performed with the barbell and not with dumbbells. The key is the positioning on the barbell in making sure that the hands are more then shoulder width apart. As arms are to the side and the bar is in front of you at about the thigh level. You will take your hands, (knuckles up) and slowly raise the weight straight up until it almost touches your chin. Slowly take the weight back down until arms are fully extended at resting position.

Killer abs

Lay on your side with your bottom arm tucked to the side of the body and the upper arm holding your head up off the ground. The key is to pull the head up gently and bring your legs that are slightly elevated off the ground and meet in the middle. The key is to keep your feet and knees touching. Try and touch your knee with your elbow as you twist upwards. I promise you will not be disappointed.

Like with other exercises in the regiment. Do four sets of 10 reps with each of the arm exercise. With the killer abs go until you burn out. However that is the number you establish with the remaining 3 sets for each side. You should only rest about 1 minute between the sets. Do both sides left and right immediately after the other.

On a final note I wanted to introduce a guest blogger for tomorrow. John Gibson, is a friend of mine that I grew up with years ago. Reconnecting with John was great, but it turns out that he is a personal trainer and is known for phenomenal results. He has written up some great suggestions and is available if anyone is looking to get the extra edge for the up and coming 8 week challenge. Remember to have your photos in and get some friends so it is easier and you can have fun with it. The goal is to be in shape for Thanksgiving and Christmas. Good Luck

Abs at the Gym

Chandi Schwab

This is a great AB workout if you have access to a gym.

1)First find an AB bench and set it as horizontal as it can go, Grab a 10 lb weight and put it on the little hook. Do 20 sit-ups on it with arms crossed at your chest.Remember to look straight up so your body doesn't hunch. Grab the weight off of the hook. Keeping your shoulders off the bench rotate the weight back and forth to either side. Count each time you do your right side doing between 10 and 20.

2)Keep the bench the way it is and Lie on it the opposite e direction with your hands holding the hook. Bring your knees to your chest then extend your legs straight out doing this 10-20 times slowly. Before touching the ground to 10 inner circles with your legs and then 10 outer circles, then you can lower them and get up.

3)Find the AB machine and put when you put your legs up drop your knees to the side. Do 20 crunches straight up working your obliques. Switch sides and do 20 more. Then with your knees bent and your feet flat at the end of the bench do 20 more. you will feel it in your lower abs.

4)With a dip bar that you can rest your elbows on do 20 leg raises bringing you knees to your chest.

5)You should be feeling the burn. To end the workout do planks. Lie on your stomach, clasp your hands together and support your weight on your elbows. Hold that position for 30-60 seconds.

Feel the burn!!!You will see great results with this workout. Lower the reps or angle if you need to work your way up. I did!

Hamstring Workouts

Chandi Schwab

I realized the other day that I have been neglecting my hamstrings lately and it shows. So I decided to post some hamstring workouts as a reminder for myself and also for those of you that are interested.

Lunges: I just barely posted on lunges so look back to the last post on this one. Lunges are so good for all of the lower body. They can be done with or without weights.

Dead lifts:Stiff legged dead lift are done by holding a weighted barbell in front of you with a shoulder-width grip, then bending over at the hips until the weights almost touch the floor. Your knees are slightly bent through the movement.

Hamstring Curls:These are done on a lying hamstring machine. You lie on your stomach and place the backs of your legs on a padded support. You then bend your knees and curl your legs toward your glutes.

Swiss Ball: Swiss ball roll outs are done from a lying position with your feet up on a Swiss ball. From this position you lift your hips up in the air and roll the ball toward your glutes using your hamstring muscles.

Steps:Stair stepping or running is another great way to get your Hamstrings in shape. You can either use actual stairs or a StairMaster. To put more emphasis on the hamstrings you can skip one or two stairs at a time.

Hills: Running up steep hills takes a lot of strength and it really targets the hamstrings and glutes. The intensity can be raised by using resistance such as a weighted vest.

Start implementing these into your leg routines. I know I am going to:)

Nice Legs!!!

Chandi Schwab

Here is a great workout for your legs. Try it out!

Lunges:I start doing normal lunges the length of a basketball court.

With Back leg lifts: Do your normal lunge and then extend the back leg straight back behind you.(Do this to the half-line.)

With Front leg lifts:This time while doing a normal lunge after lunging down swing your back leg forward and extend straight out in front of you and as you lower it go directly into your next lunge.(The second half)

Add it all together:Do your normal lunge and extend your back leg straight back behind you and then swing it to the front and extend it straight out in front of you and then place it down into your next lunge.(Do this another half length.)

Side Lunges:Stand up straight while standing sideways on the sideline. Step out to the right into a half squat position and then bring your left leg in joining your legs back together. Step out again to the right and do these until you reach the half-line, then switch sides and finish the remaining length of the gym on your left side.

High knees in place:I usually do this in front of a mirror to keep focused and balanced. While staying in one place bring your knees to your ches t(kind of like jogging in place with higher knees.(I count each time I bring up my right knee to 50 times.)

Switching lunges:This is done in place you just switch between right and left lunges counting each time you do your right side and do this 10 times.

Jumping squats:With these I jump into a squat position and then back together straight up like a pencil. 10 times.

Your legs should be burning at this point. If not modify it and do more reps, if it is to much to start with do less reps of each. I had to work my way up to this amount.

Full body workout that will burn

Scott Schwab:
I did a full body workout yesterday that I thought I would pass it on to each of you to see what you think. Just as a precursor, prepare to be sore. I wanted to wait a day just to see how I felt and I think we found a winner.
Lumberjack
Take two dumb bells of equal weight and place them shoulder width apart on the ground. This will be a figure 8 type move and will require some bending and twisting. Bend down and grab the dumb bell to the right with both hands. It is important that you grab the weight with both hands and twist your torso to the right and as you start to stand up, launch the weight to the left above your head outreached over your left shoulder. Take the weight and put it back where you picked it up. Before you stand up twist your body to the left and pick up the dumb bell on your left and repeat the process up and to the right. Do this for both sides 5 or 10 times depending upon how heavy the weight is. Remember to keep in mind that you will do 4 sets.
High-flys
Take one dumb bell and put the dumb bell at your feet. You will be in the squat position and grab the weight with one hand and hold the weight out in front of you with your elbow locked. Extend that above your head, in one fluid motion directly over your head. Take the weight down and in front of you until you put the weight back on the floor. Repeat this for both arms 5-10 times depending upon how heavy the weight is. 4 sets are recommended
Push-up planks
You will start in the push up position and as you go down go down onto your elbows, left and then right or left then right. You will push yourself up from your elbows one arm at a time. The goal will be to do 10 reps, but if you can go further I would encourage it. 4 sets are recommended
Horizontal crab
Set yourself up with a distance of 20 feet. Start in push up position and start by moving your foot out to the side followed by your arm. Follow the action by bringing the other foot back into starting position as well as the arms in push-up position. Continue the movement until you get to the end of the 20 foot distance. Repeat 4 times.

We Are What We Eat

This may sound a little bit harsh but TRUE. Everything that goes into our body plays a big role in our every day life. There are obvious things that have very harmful effects, but there are so many other things we consume that effect our routine . We are hearing constantly to eat healthy nutritious foods and to live a healthy lifestyle. but are we really understanding the importance? Many times it will stick with people for a bit and then they go right back to their old habits. Many times people just relate it to there weight and how they look. We often focus so much on the appearance aspect that we forget the most important reasons, such as our health and what gives us the most energy and helps us to focus.

Sometimes I hear people say ( I have been a culprit myself) that it doesn't matter what we eat because we are just going to work out and burn off the calories. Here is the problem. I have learned this the hard way many times. Any foods that you eat pre-workout that have no nutritious value will negatively effect you workout. You will feel it. Lethargic, no energy, no motivation, maybe even a stomach ache. However, if you fuel your body with the right foods such as protein, natural complex carbs, veggies, fruits, and even the right fats. You will see an amazing difference and have more effective workouts. So next time you go to pick up that candy bar, Coke, fried chicken, or ice cream, decide whether or not it is really worth it. It will give you nice little high at first and then you will hit a low. Stay tuned... our next post will be on foods you should eat and why they are good for your lifestyle.

Back to the basics with post #400

Scott Schwab:

Can't believe it? Me neither. Something that started off as a great way to hold ourselves accountable is now something that is completely enjoyable and a great way to keep in contact with others. We appreciate all of you who have been apart of getting us to where we are. We have a better blog then when we started and we look forward to fun competitions in the future. We have wanted to keep the information logical, and yet simple for readers to understand. As we approach a new challenge to get us ready for the winter, it is time to get your friends, family, and associates on board for our best challenge yet. The basis upon which we want this challenge to operate is being happy and healthy in your own skin. We have tried not to make any of our posts seem that you have to be a certain weight, height, or body fat. I believe that most of us know whether we are healthy or not. We simply have seen that making small improvements here and there make a world of difference mentally, socially, spiritually, and physically. Our hope is that everyone can have the same results whatever they are. The main point or objective is to find the desired outcome, set a goal to get there, and set follow-ups and accountability for you to follow. Think of us as a coach that will help you get to where you want to be and avoid possible pitfalls. You can't get to where you are going though unless you make a commitment to where you want to be. You also have to know where you have been and let that be a driving force for you. My best advice is to leave it all on the field, in the gym, on the floor, or in the outdoors. If you are going to do something, don't just talk about it, give 100% and make it happen.

Challengers

The next challenge will start Monday September 13th. If you would like to be in the challenge we will need a pre picture and a paragraph of who you are and what your goals are. Realize that taking a picture fully clothed is great. You don't have to take a picture with your shirt off or in a sports bra. You will, however, want a picture so you can see the results and changes you will make. The most important thing, is that y0u get to the point where you are happy. You may already be there and for that we applaud you. Use the challenge as simply a means to get in better shape or learn something about yourself.

Here is a great website for some cheap clothes for all you followers..... Thank you!
www.ulstyle.com

Morrocan Chicken Stew

Ingredients

*2 tbs olive oil

*12 boneless skinless chicken thighs

*salt and pepper to taste

*3 cloves garlic minced

*1 1/2 tsp curry powder

*1 1/2 tsp ground cumin

*1 tsp ground Cinnamon

*1 med butternut squash peeled seeded and cubed'

*2 med russet potatoes cubed

*2 med turnips peeled and cubed

*1 cup low sodium chicken broth

*2 cups canned chopped tomatoes

*2 tbs chopped fresh cilantro leaves

Instructions

1)In a large pan put 1 tbs oil in and salt and pepper chicken to taste. Brown chicken for about 4 minutes on each side on med-high.

2)Add remaining oil and cook onion in it for 5 min on medium. Add the garlic and cook for 1 more minute. Add curry powder cinnamon,and cumin and stir frequently for 1 min.

3)Add chicken, squash, potatoes, turnips,chicken broth, and tomatoes, add chicken broth and simmer until chicken is tender.(about 25 min). Season with salt and pepper and sprinkle with cilantro.

2)

The power to recommit

Scott Schwab

Recently I have been on the road again. Sometimes I feel that I should be a truck driver. Currently I am in NC and just enjoying the relentless heat and humidity. Great area and very nice people. Thank goodness there is a Gold's Gym here in town. However, upon getting here, my compadres wanted to start a new routine. It required each of us to commit to each other a time. The place was set with our hotel. We have kept each other accountable to the goal that each of us have set. Having someone there has helped a lot as motivation has dwindled at times. It comes down to the accountability that we set. You have to set a few things in motion for success.

#1 Have a person to hold you accountable

#2 Make goals that hold you accountable

#3 Set a desired goal and follow up daily

#4 Find reasons to succeed rather then fail

#5 Make visible reminders to motivate

Accountability is where a commitment rises and falls. To recommit, you must look at the past and the future and make the adjutments that will bring you success. All of us have failed or fallen short of a goal, but the main thing is to step up and take the challenge on again. Success cannot happen unless you have seen or tasted failure.

Weight Training for Women

Chandi Schwab

Many women tend to steer clear of the weights at the gym fearing it may bulk them up. Here are some things to consider when contemplating strength training. These are a list of the benefits of strength training and why.

Increases Strength: Doing weights regularly will increase your overall strength making every day activities easier as well as improve your stamina in sports.

Helps Lose Fat:By weight training just a few times a week you can gain about two pounds of muscle over 2 months. But don't worry, you will lose about 3 lbs. of fat through the calories you've burned. So you will be leaner and more toned.

No Bulk:Research has shown that women generally don't gain weight or bulk up from strength training because they do not have the amounts of bulk building testosterone that men have. This is why it just creates more lean and toned muscles.

Strengthens Your Bones:Research has shown that strength training strengthens your bones up to 13% in just 6 months. This is very important because women are more prone to osteoporosis as they age.

Boosts Performance:Pumping weights can improve your overall performance, as well as help prevent injury. This is because it strengthens your core and the tendons and ligaments surrounding the joints which are zones that are prone to injury.

Helps Your Heart: Weight training can keep your heart healthy because it lowers the bad cholesterol levels and increases your good cholesterol levels.

Other Benefits include:

*Lowers risk of type 2 diabetes

*It doesn't matter your age

*Boosts confidence

*Prevents Boredom

*Increases metabolic rate

*Improved balance

*Aids rehabilitation and recovery

*Fights depression

So for those of you that have wanted to try strength training give it a shot!

Mind Your Mealtimes

Chandi Schwab

Here is a little guideline most of us have heard before. Eat like a King for breakfast, a Princess for lunch and a Popper for dinner. I think this is great as long as there are healthy snacks in between keeping your metabolism going. Even a little snack after dinner like fruits and veggies or a healthy smoothie. the best part about this phrase is eating like a king for breakfast. So many people skip breakfast, so when lunchtime comes around they are starving and eat whatever is in sight. Also, the body has already gone into starvation mode and it is going to hold onto whatever calories it can and store them as fat. So say yes to a big breakfast and start your day out right. Just make sure it is nutritious and balanced.

Some people have told me that if they at a big breakfast it makes them want to eat a ton the whole rest of the day. This is usually the case when breakfast consists of muffins(although there are healthy muffins out there), donuts, pastries, etc... That is why it is important to learn what kind of foods are the best breakfast foods. So here are some ideas...

*Eggs:Eggs can be made so many different ways, omelets with meat for protein and veggies, scrambled wit meat and veggies or plain w/ fat-free cottage cheese, over easy, boiled, Frittata, or Kiesh

*Whole Wheat toast: Great with breakfast, I like to put my eggs on top, then it doesn't even need butter, or try putting natural honey or natural peanut butter on top.

*Whole Wheat pancakes or Waffles or french toast: I don't recommend these unless they are whole wheat. They are very filling though, and that is important. Instead of syrup, try fresh berries on top.

*Fat-free or low-fat yogurt: Mix berries and other fruit into it and sprinkle with granola.

*Oatmeal: You all know i love to start my day out with oatmeal, because it is filling and settles well. Mix berries into it, honey,nuts, peanut butter, or even just plain.

*Smoothies: Just mix a cup of water a cup of frozen fruit and a scoop of protein. (you can also add a banana, yogurt, or peanut butter for more consistency ad taste.

*Bowl of Wheaties or Total or Kashi Cereals:These are great cereals, throw some fruit on top and enjoy!

Hope these ideas are helpful! mix and match these ideas for a filling balanced breakfast.I usually workout in the morning so I grab some nuts and fruit before I go and then eat when I get back. There or so many health breakfast options and great ways to mix it up. A healthy breakfast helps imrove concentration and physical endurance.

ABSolutely!!!!

Chandi Schwab

There are many great ab exercises out there and we have posted many as well. I just wanted to stress the importance of eating well when you are working on those abs or else it can be pointless. Think of it this way...if there are solid large pebbles in the center of a bowl of jello, there is no way of knowing for sure how solid they really are until the jello is gone. Yes, running and cardio also helps shave that extra jello off but a balanced nutritious diet is what needs to happen before you will really see your results. exercise and eating right go hand in hand. This doesn't mean that there isn't room for dessert. Always remember...Everything in moderation. Those abs are not going to show until you are AbSolutley giving it your best effort. corney right?

Asian Chicken and Orzo Salad

*1 package frozen sugar snap peas

*1 16 oz pack orzo cooked and drained

*1 cup water chestnuts drained and chopped

*3 cups diced cooked chicken

*3 green onions chopped

*1 medium red bell pepper diced

*1/2 cup vegetable oil

*3 tbs rice wine vinegar

*2 tbs soy sauce

*2 tsp hoisin sauce

* 1/2 cup slivered almonds toasted

Cook sugar snap peas as directed on package. drain well. In a large bowl mix first 6 ingredients.In a small bowl mix the last 4 ingredients leaving the almonds out. Pour the small bowl over the orzo mixture and then mix in the almonds. Chill until ready to serve.Enjoy!!

I DID IT!!!

Chandi Schwab

Scott has been trying to convince me to try swimming for awhile now. I decided to give it an honest effort today because I want to be able to do a triathlon. I decided to stop caring about what onlookers might think and to just do it! I just started with 10 laps, one time across the pool counting as one. (I know it sounds pathetic, but I have never really done it before.) The sad thing is that 10 was just about all I could do. It was very nice and realaxing to be in the water. The hardest thing for me with swimming is the breathing and the more I relaxed the easier it came. I do see a light at the end of the tunnel and I actually really enjoyed it. Good goggles and ear plugs are key so you don't have to worry about anything but the swimming itself. I just took it nice and slow and I want to gradually increase my distance each time. I am going to start swimming twice a week and add 2 laps each time, maybe even more depending how it goes. So...triathlon here I come! I really recommend you all to try it! Especially for those of you like me that are not comfortable with it. We all have to start somewhere right?Good Luck!!

Benefits of Swimming

*Works your whole body

*Improves cardio conditioning

*Strengthens all muscles in your body

*Improves endurance

*Better Posture

*More flexibility

*Improves bodies use of oxygen

*Promotes weight loss

*Improves blood pressure

*Reduces stress

Hearing vs. Listening

Scott Schwab:

Is there really a difference between the two words? Some will say yes, others would say no. Personally I feel that there is a large difference, and as always think that it plays into our health.

Hearing, is simply registering the words or sounds that we hear. It does not mean that we internalize them or even take a moment to see how they relate to our lives. An example would be the times that we are in a conversation and we are only thinking about how we will respond or what we will say next. Evidence of this is having the experience later when we say, "I should have said this". However, the point is to take the time to digest what is said and furthermore thinking about our responses.

Listening, is the skill or talent of not only hearing what a person has to say, but taking the time to feel or understand where they are coming from. The difference in communication is vast and allows for much more clarity in our conversations. Not only will we be able to respond with more feeling, but it will inhabit an environment that validates the thoughts and feelings of others. That validation is one thing that every person needs and you can tell by the way that people seek for validation. Mentally we will find ourselves being more satisfied with our conversations and interactions with others. Having good communication skills with others brings satisfaction and gives people a feeling of belonging or being a part of something.

It was because of this difference that I have tried to change the way that I converse with others. Try listening to everything that a person says before you say a word. It is helpful to not have a cell phone or anything else around that would distract you. Allow yourself to completely get involved in what the other person is saying. It may not even be that interesting, however, people will always remember and appreciate a good listener. Many times it will also bring on forms of opportunity, because you have developed a skill that fewer people today even have.

Here is a great article for further reading on the subject.

http://www.ehow.com/facts_5001888_difference-between-hearing-listening-skills.html

Monday Madness

Scott Schwab:

I went to my sisters wedding this past week and there were a lot of great things about the wedding. Seeing family was great and also seeing people from the past was a bonus as well. I thought about the health benefits to seeing people that we know and love. I also thought about the benefits one would find from renewing themselves to something. The reason I thought about that, is I believe that we can all learn from experiences from others. Especially when we have made commitments. Like with any workout routine, it is not just the activity that we are committing too. More then anything it is the commitment itself that we should look at improving. Improving our commitment can be improved by looking at how others live their lives, do what they do, and ultimately the sacrifices that others make for their goals. I found a couple of articles that I thought could help with family reunions or events that all of us will inevitably attend.

Family Gatherings

http://nowrelate.com/2010/02/family_gatherings

Renewing & setting goals

http://www.blogger.com/www.selfgrowth.com/articles/the_benefits_of_goal_setting.html

Getting your Z'ssssss

Scott Schwab:

How important is getting your rest? I pose this question as I am sitting in a potato plant at midnight eleven. I wanted to do some quick thoughts about the value of getting some rest and how it effects the next day of performance. I think many times we think that sleep is something that we can make up or that we do not need that much. The fact is that sleep cannot be made up and part of the refreshing stages in reference to spirit, body, and mind deal with refreshing your body. As we go through the sleep cycles we are bound to go through a couple of stages that do make a difference for your day. Check it out.

Stage 1

Is the light sleep where we are drifting in and out of sleep and can be awakened easily. This stage is characterized by slowing muscle activity and the eyes move slowly. At times the body will experience sudden muscle contractions.

Stage 2

Eye movement stops and brain activity becomes slower, with only an occasional burst of rapid brain waves.

Stage 3

Extremely slow brain waves called delta waves are interspersed with smaller, faster waves.\

Stage 4

The brain produces exclusive delta waves. This stage along with stage 3 is the deep sleep stage and a mode that is difficult to wake people.

There is a lot of talk about articles referring to the importance of REM. However, unless an individual goes through each stage and completes the sleep cycle, the body is left tired and left unrefreshed. The key is to prepare yourself before you go to bed so that there are little to no interruptions. That is difficult as a parent, however it is possible. There is a great book for any parents out there dealing with children who are having difficulty sleeping. It is called the baby whisperer and is something that you should read. Knowing that you cannot make up that time, may also help us make better decisions with t.v. watching and activities that take us away from those things. Here is an article for your reading.

http://www.apa.org/

Chew on this

Scott Schwab:

After a long vacancy from the blog, I wanted to do a post to let you know the count down is on and we are almost back in the saddle. We are gearing up for a lot of fun with the blog and have introduced twitter as part of our exciting changes. Essentially we would like to have easy access to following the blog and the information that is posted. Health is always changing and our goal is to deliver it effectively. Any ideas or thoughts please let us know. However we would like to welcome you back and have you welcome us back.

Today I wanted to do a little blurb about oral health. It is proven that chewing trident after meals is healthier for your mouth then chewing other gum or nothing at all. The reason for this, is the ingredient called Xylitol. It prevents cavities and promotes a healthy environment for your mouth. I think all of us have had a cavity before and know of its discomfort. Untreated cavities become root canals. Root canals cause abscessed teeth, and well that's when life is miserable. So starting any new health goal; should include a goal to have better oral health. You probably brush, but how many times in a day? How often do we floss and get our regular treatments? These are the things that can make life a lot easier.

Additionally, having a clean mouth often times prevents people from wanting to eat sweet foods, salty foods, and even drinks high in sugar and calories. The trick is to start with a clean mouth and keep it clean throughout the day so we can avoid some of the urges that come. It can also help with anyone looking to quit smoking. Combined with some other ingredients it is a great way to eliminate the need for nicotine. It is a process known as pallet cleaning. I have seen it work for multiple individuals, so I know it is possible.

Update

People have been asking if we are still alive. Sorry for the lack of posts, we are away for the summer and don't have internet access so it is hard to keep it going for now, but please stay tuned because we will start back up the end of August.

8 week challenge update

Chandi Schwab

Alright all you 8 week challenge contestants the challenge is coming to an end and we are all anxious and ready to hear about how it went. This has been a crazy 8 week challenge for us because we have moved to Vancouver foe the summer and have not had Internet access. So, we apologize for not being on top of it as we would have liked. Hopefully that ha not stopped you from pushing onward and working hard toward your goals. After this challenge we are planning on putting challenges on hold until after Labor Day when things slow down a bit so gear up for that one. Especially those of you that have not done it yet. We will start posting the challengers results next week so gear up and stay tuned!