A great workout in 4 minutes

Scott Schwab:

If you have never heard the name TABATA, you should look it up and become familiar. A workout that has only been around since 1996 is starting to get some notice with big results. The workout steamed from a Izumi Tabata, who was a trainer for the National Institute of Fitness and Sports in Tokyo. He worked with the speed skating team and came up with a workout that you could do in 4 minutes. To good to be true? Try it out for yourself and give us your feedback.

The goal is to choose exercises that you can do anywhere and better yet, use your weight as the tool for resistance. You can increase the difficulty by adding weight, but your own weight will do the trick.

It is a fat burning, Muscle-building workout that you are in complete control of. You must be accurate and disciplined with a stop watch, but the reps are not what you are counting. The goal is to do as many as possible within the time frame, but quality is much better then quantity in this situation.

Here is the deal:

You choose 4 exercises and do each exercise for 1 minute or chose 1 exercise and do for 4 minutes. This is interval training at its best so it is important to sticking to the intervals. The first way is to do eight 20 second sets with 10 seconds of rest in between each set. If choosing 4 exercises you will do 16 minutes(each of the 4 exercises for 4 minutes). When choosing 1 exercise just work straight through until you are done. You can judge how you feel after the first 4 minutes. Now truly do any of us have an excuse not to do something?

Exercises:

SQUAT JUMP-

stand shoulder width apart with hands behind your head. Bend knees to sitting position and explode into an even jump with hands positioned behind the head.

BODY-WEIGHT SQUAT-

With both hands at shoulder level pointed straight out(like a mummy), and legs shoulder width apart, you will bend knees until you are in the sitting position with arms continually forward. It is not the speed, make sure the bending of the knees is slow and returning to the starting position is slow as well. Abs must be contracted for this to work most effectively.

THRUSTER-

Legs are slightly wider then shoulder width length. This can be done with light dumbbells that almost rest on the shoulders. As you bend knees into the squatting position, stand quickly to the starting position, weights still on shoulders and then when you are standing straight up extend weights into the sky as high as you are able to into the sky.

BURPEE-

Stand tall with good posture. Quickly bend down with knees a couple of inches from the chest with hands touching the ground, simultaneously kick feet out into the push up position and hold for a count of one. Go back backwards through the positions until you are standing tall with good posture.

Benefits:

Glutes, quadriceps, hamstrings, calves, core muscles, shoulder, and chest

Thought for the day

Scott Schwab:

I found myself on an airplane today, but for once sat by an individual who I could have a really good conversation with. He lives in Madison Wisconsin and our conversation found its way to health. It turns out that he used to be 84 pounds heavier then he is currently. As he spoke of the 10k he recently ran and working out with a trainer, his eyes were bright with excitement. As we talked he said something that I have thought about all day. I don't know if he even knows how much the comment will help me, but I thought that I would pass it on.

We were speaking about the necessity of getting up early and going to bed at a reasonable hour. I mentioned a study that I had read about successful CEO's and the time they get up in the morning. The article pointed out that the most successful CEO's are getting up, on average, around 5. His response was this:

"People feel that a luxury is sleeping in until 8 or 9, when the real luxury is to get out and enjoy the sights and the sounds that the early morning provides".

There is a lot of truth to this and my personal goal of getting up early has just gotten earlier. Start the week off strong.

Ideas for the week:

Fruit or vegetable cleanse(2-3 days)

Start making smoothies for yourself

Run further then you have during the challenge

Rent a funny movie and watch it with someone you love

Make one meal this week the is an experimental/ healthy meal

Focus your thoughts on why you are successful and what you can achieve

Thoughts on balance

Scott Schwab:
As I awoke this morning and decided that a workout was just not going to happen; something occurred to me that I thought that I would share. In our daily routine, I believe that our mind is in control of the body much of the time. However, I have found that sometimes the body takes over and resumes control. You may have found the same thing as you have slept in when you never sleep past a certain hour, or you just physically are unable to do something that you desire. I found that the sluggish feeling and the inability to get moving was based on how I am living my life. Currently I am up late and having to wake up with much already on my plate. Many of you probably have the same daily battle with schedule and maintenance of your life.
The lesson for me to learn is that I and we have to take care of our body and give it proper rest. There is no replacement for sleep. It is a fact that sleep deprivation is not something that you can make up, the next night. We are in a daily cycle that many times will dictate how and what we do. For me it was my body really rejecting the consistent thought of going on a run or even getting into the make shift gym where I am working. Additionally, I have found that the more time I am investing into other activities, that my time, attention, and focus is taken from the body, which has constant nourishment needs. If we do not take care of the body, the body will eventually shut down. Systems within our body start rejecting what we are doing and this is why many times with stress comes lack of sleep, weight gain, weight loss, and even sickness.
Because our functions depend upon our health, it is important that we first guard our mind. Situations may be able to take away peace and freedom, however our mind and thoughts cannot be taken away. This has been proven in times where people stay sane, in insurmountable conditions. The reason is what they keep in their mind as apposed to focusing on the body. The same condition exists when we give to much focus to the body and not enough to our thoughts, ideas, and feelings. It is just as important to exercise our mind as it is our bodies. With that being said, balance is simply the key!
Achieving Balance:
Finding balance takes a lot of work. As someone who is not a professional on the subject, take this with a grain of salt. Planning is still the key. Planning is best exercised through goal setting and dedication to consistency. Life will throw you all sorts of curves, lemons, holes, and storms, but if you can have a plan, a goal, and establish consistency you can make it through anything.
Secondly balance is best exercised when doing multiple activities. This may sound backwards, but think about the most healthy individuals. They obtain health because of their focus on the above mentioned and their dedication to having hobbies, activities, recreation, education, learning, etc. Balance comes to those who can live a life with a multiplicity of activities by focusing on being diversely involved.
Finally, it is important to have a back up plan and allow for the back up to be part of the plan. A person may find success when doing something, with no other distractions, an environment that is conducive to the activity, and schedules align. Put that same person in a different environment, change the schedule, or adjust the setting on life just a tad and that person is a wreck. Learning is the key and adjustment is the key hole. Unless these two meet, the doors to life will not open.

Lunge into fitness!

Chandi Schwab

We all have different areas of our body that we want to improve. I don't think any of us would deny a little lift in our buns and thinner toned legs. There are other great benefits to lunges and here are a few of them...
1)Strengthening and toning of the gluts, quadriceps, and hamstrings
2)Excellent for improving posture
3)Core training
4)Improves balance and coordination
5)Strengthens arms if weights are used

How to properly do a Lunge

Start with feet next to each other, with six inches between them. Hands by your side, pelvis in a neutral position, with abdominals gently pulled in.
Step forward approximately two feet with the right leg, and bend both knees until the back knee is six inches from the floor. Keep weight distributed evenly on both legs, and back heel lifted up.) “Push-off” with the right leg, and lift back to starting position.
Repeat on other side.
Tips:
* The most common error made when performing this exercise is not keeping the back in a straight line when bending both knees. Try to avoid leaning forward or back.
* Perform this exercise in a mirror to see if you are maintaining good form.
*Start with 3 sets of 10 repetitions (alternating right and left.)
*Use dumbbells in your hands for a more challenging exercise.
*Perform lunges stepping backwards or sideways.
*Perform a pivot 180 degrees into a lunge.
*Perform lunges in multiple directions during one set.
*Make the base of support smaller to challenge your balance (e.g. start with your feet touching in the starting position.)

When I go to the gym I always do cardio and then switch off arm days and leg days with my strength training. On my arm days is actually when I do my lunges so that I don't over work my legs. I like to do my lunges around the basketball court. It gives me a line to follow and an incentive to meet my goals.The great thing about lunges is you can do them just about anywhere and boy will you feel the burn the next day. Good luck!

Keeping perspective with your exercise routine

Scott Schwab:

Many times we are proned to jump into the gym and lift as many machines and work as hard as we can. The problem, is that we can find ourselves burning out, becoming disinterested, and not enjoying what we are doing. With many things in life, we need to keep the perspective on the long term and not the short. Much like life, exercise is not a sprint, it is a marathon. With that being said, our focus should be working the different muscle groups effectively so we encourage muscle confusion as well as creating a focus on the areas that we want to work. That is why goal orientation is so important with exercise. If you have a problem area that you want to work on, then the bulk of what you are doing should be included in your weekly routine.

We see the same case when people start a cardiovascular routine. The thought is to get on a treadmill or go for a jog with little to no preparation or goals as to why you are doing what you are doing. The best idea for any cardiovascular routine is to mix things up and have multiple activities that you do. For example, if you are wanting to shed some pounds and tone up, you should have a routine that includes weights and cardiovascular exercise. There are different thoughts on what to do in a daily routine, but I have always been taught and had the best results by lifting first and then doing cardio last. The reason being is that it will get your muscles warmed up and the blood pumping. Include in this week 3 different types of cardio such as cycling, jogging, sprinting, swimming, and plyometrics are some examples. The other part of your week should include weights. Lifting weights will burn fat and help the body to eliminate calories.

Review:

goal oriented routine

purpose driven exercises

Cardiovascular for heart, mind, and body

Weights for heart, mind, and body

Consistency for lifelong health

Recipe:
Classic Tuna Mac & Cheese
Ingredients:

1 (6.4-oz.) pouch or 2 (2.6-oz.) pouches or 2 Cans (5-oz.) StarKist Chunk Light or Albacore Tuna (if using cans, drained and chunked)1 cup Vegetable of choice, cooked1 (6.4-oz.) box Macaroni & Cheese1/4 cup Sour cream OR 2 Tbsp. Milk (optional)
Directions:
In a medium saucepan, prepare macaroni & cheese as directed on box. Stir in tuna and vegetables. If desired, stir in sour cream or milk for creamier macaroni.
Prep Time: 5 minutes
Cook Time: 12 minutes
Serves: 4-6

An Aerobics Solution

Chandi Schwab
The Body for Life program has a fast and effective aerobic solution. No matter what your present condition is it will work for you. And you can never outgrow it. Low- intensity, long-duration aerobics is not the best solution for getting rid of body fat. Not only do high-intensity workouts burn more fat effectively it also speeds up the metabolism and burns calories for an hour after you workout provided you don't eat anything.
This program involves 20 minutes of aerobic 3 times a week. Your challenge is to make each of those workouts the most effective fat-burning, health-enhancing 20 minutes that you possibly can. First, select an exercise like walking, jogging, stationary bike, treadmill, etc. You can vary it every session if you want.
1)Start out at a level 5 intensity that is your level 5.For some people this is just walking and for others it is a brisk jog.
2)After 2 minutes take it up a notch to a level 6
3)another minute then to a level 7
4) another minute then to a level 8
5)another minute then to a level 9
6)After one minute take it back to a level 6
7)Repeat the upper pattern 1-6 3 times
8)In the 3rd cycle after 9 you go for level 10 to reach a high-point of intensity for 1 minute and then take it back down finishing at a 5 for 1 minute

I love love love this method and it is how I do my cardio every day. It is great because you can get better and better every time. This continually strengthens and stimulates your muscles while losing fat. Your body will burn fat at a significantly elevated rate. This also is a great way to push and challenge the body to get into the best shape of its life. To further enhance the fat-burning effects of these workouts do them in the morning when you wake up. Drink 2 cups of water and go for it. I like to eat a handful of almonds or half a piece of fruit for the energy.You alternate aerobic days with lifting days. Try it out!

If only I......

Scott Schwab:

Now the title says it all. Specifically I want to point out a condition that all of us have and fool ourselves with. The tendency is to think, if I only had money, then I would be happy. If I only had this type of job, or someone that would listen to me, or a host of many things. The funny thing about the only if statement is it just is not true! You will not be happier, when you reach that mystical point. We fool ourselves trying to build ourselves up to a point in the future that will bring us happiness.

Much like the other situations mentioned above, many times we fool ourselves into thinking that only if I were 10 pounds lighter, I would be happy. This actually is one of the reasons that people gain weight back and even more. We fictionalize this event so much that once we achieve it we find that we are no happier then when we made the goal.

Now there is truth behind feeling better and even feeling a sense of achievement when weight is lost and goals are met. However, the truth is, if you are not happy now at your weight currently then you will not be happy even when you do lose the weight. Additionally you will find that you are let down based on your expectations not being met, in relation to finding happiness based on what we have built up in our minds.

Here are a couple of things that will help with achieving happiness now:

-Active lifestyle

-Healthy eating

-Mental Stimulation

-Healthy interactions(social communication)

-Positive attitude

-Completing something

-caring for someone/something

-Self Improvement(goals/personal attainment)

-Exploring and improving hobbies

The Best foods for your Complexion

While we know how important eating healthy is for our muscles and organs to function well, we don't always remember that our skin is our bodies largest organ. This means that the foods that we choose to eat affect the appearance of our skin, as well as the health of our skin which is so important. Many common skin conditions such as acne, psoriasis, and eczema, and even skin cancer can be tracked back to diet. The best way to combat these skin conditions is to pay attention to what you are eating. Here are some of the best foods to keep your skin healthy, soft, glowing, and blemish free!

Almonds:Almonds are packed with vitamin E which helps block ultraviolet rays. A study showed that those that consumed about 20 almonds a day burned less than those who didn't. Almonds have many other good nutrients as well.

Dark Chocolate: forget about the myth that dark chocolate causes acne. Now you can eat small quantities of this delectable dessert without feeling to guilty. dark chocolate contains flavanols which reduce the roughness in skin and protect against sun damage. a few oz. of flavanol rich cocoa a day does the trick.

Green Tea: Green tea seems like the superhero of foods these days right? Green Tea contains a certain type of antioxidant with proven anti inflammatory properties as well as cancer fighting agents.

Tomatoes:Lycopene, a phytochemical found in red fruits and veggies(minus cherries and strawberries) helps eliminate skin-aging free radicals found in UV rays. Cook your tomatoes to get the most skin saving benefits.

Fish: Fish such as Tuna, Mackerel, and Salmon contain oils that help nourish skin. Essential fatty acids such as omega 3's help keep cell membranes healthy by blocking harmful substances while allowing healthy nutrients to enter. The fatty acids found in fish also help with skins suppleness and elasticity.

Blueberries: Blueberries are considered one of the highest nutrient packed fruits in existence. That are loaded with antioxidants and phytochemicals that protect skin cells from damage. They also act as an anti inflammatory protecting your against chronic disease.

Smoothie for your skin

*1 cup frozen blueberries

*1 cup water

*10- 20 almonds

*1 scoop Myolean protein

*1 dark chocolate square

(banana for creaminess optional)

Blend all ingredients together leavind the protein powder for last . Enjoy the taste while knowing the benefits you are giving your skin!

*Jessica Taylor has been using the egg whites on her skin and swears by it. She says it is the best thing she has ever seen clear adult acne. She also loves that it is natural. i love it too! Try it out!!

A little Inspiration

Chandi Schwab

It is so easy to get bogged down by what life throws in front of us. With stresses and trials piling up in our lives it can be hard to stay positive. Sometimes it is hard to push ourselves because it is easy to lose focus on what is most important in life. What is most important in life? Ask yourself that question... I believe the most important thing in life is to know who we are, what we stand for, and what it is we are going to do each and every day to make ourselves better, and to better the lives of those among us. We each have such unique gifts that come in many different forms and it is our duty to strengthen those gifts and share them with others. So for today, choose a gift that you know you posses and put it into action. Take charge and do something with it. And then, find a way to share it with someone else. Food for thought...BEST TO YOU!!

Goals for 8 week challenger Katie Harward

Now: Goal in 8 weeks: Total loss:

Arms:

Waist :

Hips:

Thighs:

Weight:

Body Fat:

This is the diagram that Katie sent me all filled in with where she is at currently and her goals to be at in 8 weeks. I wasn't sure if she wanted me to share her numbers (Even though she already is in great shape) so I left it blank as an example because I think it is a great way to track your success! Another great thing to do is to track your workouts in diagram form like this so that you can track where you are at and know what you need to do to continually push yourself to get better. Here is how Katie plans to reach her goals!

Katie Harward

So to accomplish this I feel like the biggest thing I need to work on is my eating habits. I crave sugar really bad all the time. I am really going to focus on eating 1500 calories a day and plan on getting them by eating 5-6 meals a day. i really want to cut out all sugar but I know that it would be the first thing that I would fail at so I want to give myself one day a week to enjoy it and i will have that day be Sunday. i am also going to limit starches and almost all white foods ie bread, rice, potatoes etc. I really want to eat more vegetables and fruits. I know I don't eat enough raw foods so I want to make all of my in between meal snacks raw. (This will simplify my life as well).

lastly, I am dedicated to only drinking water. (except for my protein shakes. I use skim milk because I cannot down it otherwise).

As far as working out goes I feel like i already have this as a habit I just need to step it u- A lot! I am going to focus a lot more on the strength training and not so much on the classes like I used to. I really want to get 3-4 days of strength training in and 5-6 days of cardio a week. I am big on running, but I am going to try swimming once a week.

I am posting some examples of goals that some of our challengers have set to help give ideas and goals to add to your own. Keep up the great work everyone. Let me know if you have any questions!!!

Top 25 Fat Burning/ Muscle Building foods

Chandi Schwab

Alright everyone...I thought that this list would be helpful. It is always good to know what foods we should stock up on to help us stay healthy and lean. It is hard to cap the list at 25 because there are so many good foods out there, I got this out of a magazine called the Ultimate Supplement handbook. Read the list and try adding them to your grocery list and get creative! In the next couple days I am also going to post a gain 10 lbs. and lose 10 lbs. meal plans so stay tuned! They are actually in alphabetical order.

1)Acai Berry

2)Apple

3)Banana

4)Black Beans

5)Blueberries

6)Broccoli

7)Brown Rice

8)Chicken Breast

9)Cottage Cheese

10)Eggs

11)Gatorade(Electrolytes help body recover after workouts)

12)Grapefruit

13)Green Tea

14)Oatmeal

15)Olive Oil

16)Peanut Butter (all Natural is best)

17)Quinoa

18)Salmon

19)Spinach

20)Sweet Potato

21)Tuna

22)Top Sirloin

23)Walnuts

24)Watermelon

25)Whole Wheat Bread

*Again, there are so many others out there, even ones we have listed before on previous posts. Here are a few that I thought of off the top of my head. Good Luck!

*Almonds

*Avocados

*Asparagus

*Berries

*Peppers

*Zucchini

8 week challenger

Scott Schwab:

I have many goals for this 8 week challenge and plan for it to be my best one yet. I am finding that my daily schedule is allowing for more walking these days, but I am not hydrating effectively.

-My number one Nemesis is the schedule of eating and my portion control. So far so good with the portion control, but again I find that I am not eating every two hours as I would like to do.

-My second focus will be to avoid eating out with all of the high processed foods and deep fried love. If I do go out to eat I will be eating grilled chicken or fish. Sushi is also something that I enjoy, but my main goal is to avoid the burger and fry routine.

-Thirdly, I will be preparing for an Olympic marathon. The distances are 1 mile swim, 24 mile bike, followed by a 6.4 mile run. As instructed and not desired I performed the triathlon today and all I can say is I am glad it is over. However, doing it helped me see where I was and where I can improve. My times as of now are:

Swim=40Min I feel that I can improve on this time and would like to shave off 10 minutes before the race.

Bike=64Min I really felt good about this time, however I was on a bike that did not fit my body and my back and legs paid the price. I have got to get a bike and get it fitted to my body so I can get used to the bike that I will compete with.

Run=74Min wow I have never wanted to quit something so bad. Obviously this is an area where I can feel that I can improve the most. After looking at my time I found I was doing roughly 11 and 1/2 minute miles. I honestly think that there are people who walk faster. My challenge will be to find a way to hydrate better as the race will hopefully have tables of water during the race. I do not like running with something in my hand so maybe a camleback. Does anybody have a suggestion. Luckily my wife met me at about 4 miles and gave me a drink, or I may have been passed out on the side of the road.

-Finally my goal is to race at 180 pounds. I have 10 pounds to lose, but feel like if I do everything else the weight will come. I am hesitant to make a weight goal because I am looking more for results than I am for weight loss. My goal is to finish the race at 2 hours and 30 minutes.

Another observation that I noticed is that life is a lot like a triathlon. Just when you feel that you are completely exhausted and cannot swim another lap, then you have to jump on a bike, followed by a run. Keep your heads up. You are doing great because you are doing something rather then nothing.

Here is a smoothie recipe that you are sure to like.

Blueberry Blast

8oz water

1 Banana

1/2 yo plait light(Peach)

2 tablespoons peanut butter(natural is best)

1/2 cup spinach

1 cup blueberries

1 scoop strawberry Myolene

1 scoop Fiber(optional)

*This is a great snack and is a serving size for one. To share just double everything except peanut butter and water. It will be about 10-12oz of water depending upon desired consistency.

Finally Friday

Scott Schwab:

Welcome back. it feels like it has been a long time since writing and I need to shake off the rust. I have been traveling back and forth between Vancouver Washington and here. However, my flight patterns have usually taken me through Boise and then I have driven back to Utah. Crazy enough, I found myself doing the same thing late last night. I bought a new vehicle to cruise around in for the summer months. Anyone that is looking for a car in the Boise area needs to go and see Steven Beverly at Ethics Autos. Great guy.

Anyway as I was still driving in the early morning two things kept coming to my mind. One the wretched smell that Idaho seems to be having and the other that we can only do a certain amount of things in a day. I think many times we are simply trying to do to much, and for who? When doing things in a day, make sure that you are doing something for yourself. Something that you enjoy. It may be reading a book, or taking a walk.

"Schedule your priorities not prioritize your schedule."

-Unknown-

If you make time for you, you will more likely be happy, healthy, and be able to accomplish what you desire. So much of our physical health is based on our mental health. This is why it is so important to keep our feelings, thoughts, and emotions under control. I find that it is when we are struggling, that we can be at our best. However, I find that in most situations it is very easy to fall, quit, or give up. If we apply to much pressure to ourselves the automatic response will be to quit. So if you find yourself not accomplishing the things you have planned, look at other alternatives. Waking earlier, staying up later, getting a babysitter for an hour. Whatever it might be, find the time for you.

With reference to the 8 week challenge, look at what you have done this week and see if you can create a benchmark for the rest of the weeks. I find that many times we start strong and fade off. Also some of us don't ever get started. If that is you and you are thinking I will just quit. STOP!

Make a habit of completing what you commit yourself to. If you have been sick or just have not had the time, get out tomorrow and make the sacrifice to do what you can. The great thing about the challenge is that you are not expected to perform at a specific level. We just want people to complete the challenge at all costs. You will feel better and it will become a habit of living healthy and ultimately you will live better. So if the outcome is a happier life, more productivity, and longevity; I would ask is the sacrifice worth it? You bet, that is why I love these challenges. Each 8 weeks I learn a lot about myself, my health, and others. Set your bar high this week so we can have great weeks to follow.

Goals from some Challengers

Sam Woods

Goals I will have achieved at the end of this 8 week challenge

-I will weigh 190

-I will run a 5K in 20 minutes

-I will only have drank soda no more than once per week

-I will have eaten no more than one sweet per day

-I will be able to swim in a straight line in open water

Heather Peterson

I would like to lose 15 lbs. over the next 8 weeks as well as increase my endurance. I really want to be able to run a half marathon at the end of the summer, and I am riding my bike in Lotoja, so i need to be in a lot better shape and i think that this 8 week challenge will be a way to jump start things and get me back on track. I honestly want to lose 30 lbs. but know that won't happen in 8 weeks :( but i know I will get a good jump start on it. I plan to really watch what I eat and to eat a lot more fruits and vegetables, and I am going to work out at least 5 times a week. I get bored easily so i am going to mix up my workouts to hopefully avoid that. Because of the bike race i will have to ride my bike at least 2-3 times a week and I want to trow in some running and maybe some aerobic classes just to mix it up. i am also planning on lifting weights because let's be honest I am weak.

I am also hoping that being accountable with this challenge will help keep me on track!

Julina's Peanut Butter Dip

Our friend Julina Made this for us and it is so yummy. Even better...kids love it! Perfect for dipping fruit and celery in. Try it! Thanks Julina!

-1 cup Natural Peanut Butter

-1 cup Cottage Cheese

-Juice 1 Lemon

-2 tsp (or so) Agave Nectar or Honey

!. Puree cottage cheese with little bit of lemon juice in food processor or blender until smooth and creamy.

2.Heat up peanut Butter in microwave for 20-30 seconds to soften.

3. Combine pureed cottage cheese, peanut butter, rest of lemon juice, and agave nectar in a bowl; mix until smooth. Taste, add more agave if you want it sweeter.

4. Serve with sliced apples, pears, celery, or anything you like. Yummy!

* Original recipe calls for cream cheese, but cottage cheese can mimic the texture of cream cheese when it is pureed, the lemon juice gives it the tangy taste- more protein and half the fat!!

*The cool thing about Agave Nectar is that you can use t in place of sugar. It has low glycemic index number- which means it does not spike up your blood sugar levels the way sugar and honey do. So it is great for diabetics and hypoglycemics.

Jessica Taylor

We are going to start posting some of our 8 week challengers. They will share what their goals are and how they plan to get there. This is a great way to get new ideas from each other. Everyone will have different goals and ideas and it is always nice to get new ideas. We can always alter our goals, especially if we are expanding them. All the better right? so stay tuned. Today I am posting Jessica Taylor

3rd 8 week challenge

Physical

1.eat every 2 hrs. (fist size)

2.Continue with raw food lifestyle-per hallelujah book

3. On top of my everyday workout at 5:00 am, sprint run, cardio, and dance during the week. My goal this time is to get back to the weight I was at for the first 8 week challenge which is 120.

-Swim M W F

-Dance w

-Lift M W F (Experiment with weights)

-100 push ups each day

-3 sets of 10 sit ups each day

- Train for first 5K /and or Swim

-Play soccer fri. Night

Mind

-Read/ study

-Take Strengths finder 2.0 test

Heart/ Spirit

Read/ Study

http://www.crazylovebook.com/

8 Week Challenge Starts today!!

Chandi Schwab

Today is the start of 8 week challenge # 6 and boy is it going to be a good one. It is perfect because the weather is nice and summer is just around the corner which brings motivation and no excuses of bad weather. Congratulations to Sam Woods as our male 8 week challenge winner and to Krissy Fizer as our female winner. Way to go! We will be in touch with you shortly. We have some great new challengers and would like to invite any of you that I have missed to contact me pronto with your before photo and let me know you are in! Contact me at chamba_08@hotmail.com.

With this 8 week challenge we are really going to try to give you more direction. It is really good to start out with a good cleanse for a few days to rid of all the impurities in your body and to give you a fresh start.http//www.intent.com/blog/2009/02/17/top-10-self-cleanses here is a link to some cleanses you can choose from.

It is important for you to use this week to see where you are at physically. I want you to go out and run for 45 min. to an hour. If you can't run walk as fast as you can. You can even do intervals and mix up your pace. Throw a few sprints in there, as long as you are working hard.Track how far you got, and use this as a base so that you can set future goals and continually improve. Do this with the rest of your workouts as well. Keep track of how many lunges, push-ups, ab exercise, etc... and always strive to get better.

We will be giving tips and advice all along the way so be sure to stay tuned...

*Start your days out right with a nice glass of water. Try to eat healthy filling foods such as oatmeal, whole wheat toast, fruits, eggs, whole grain cereals, or a nice refreshing smoothie. Sugar is the last way you want to start your day, it will start you off with a high that make your body feel in need of more throughout the rest of the day. And then you will crash. Focus on those healthy carbs, especially if you workout in the morning. Avoid foods such as sugary cereals, donuts, muffins, pop tarts, waffles, pancakes, etc. Costco carries this great Acai energy boost packets that are all natural and a great way to start your days. Remember how important breakfast is, and make sure it counts.

If you scroll down on the right hand side of the blog you will find a section titled labels that has different categories listed with previous posts we have done. Check them out if you are in search of certain categories such as diet, or great ab workouts. Good Luck everyone!!

Very Berry Smoothie:1 serving

1 1/2 - 2 cups water(depending how thick you want it)

1 banana

1 cup frozen berries

1 6 oz container of yogurt (optional)

1 scoop Myolean evolution protein powder(By Myogenix)

1-2 scoops Pro Fiber with enzymes (By Myogenix)

*If you are making it for 2 still just use 1 banana and 1 container of yogurt, double everything else.

*Remember to check out http://mixersnutrition.com/ to order supplements and if you have any questions let us know!Good Luck!

Yummy Healthy Recipes

Hearty Chicken and Rice Soup:

10 cups fat-free chicken stock

1 medium onion chopped

1 cup sliced celery

1 cup sliced carrots

1/4 cup chopped fresh parsley

1/2 teaspoon coarsely ground pepper

1/2 teaspoon dried thyme leaves

1 bay leaf halved

1 1/2 cups cubed chicken breast (about 12 oz)

2 cups cooked rice

2 tbs lime juice

Over medium heat, combine chicken stock, onion, celery, carrots, parsley, pepper, thyme, and bay leaf. Cover with temp control open. cook until tone sounds. Reduce heat to low, close control and let simmer for 10 to 15 minutes until chicken is cooked through. Remove and discard bay leaf. stir in rice and lime juice and heat through. Serve immediately. ENJOY!

Beef and Fettuccine

2 tbs olive oil

4 cloves garlic

1 1/2 tsp coarsely ground pepper

1 1/2 lbs boneless beef top sirloin steak(cut 1 inch thick)

2- 9 oz packages refrigerated uncooked fettuccine (whole wheat is best)

8 oz fresh mushrooms, sliced

8 small pickled jalapeno peppers cored, seeded, and cut into thin slices(optional)

1/4 cup grated Parmesan cheese

4 tablespoons fresh chopped parsley

salt to taste

In medium bowl combine olive oil, garlic and pepper. remove and reserve 1 tbs for pasta.

Trim fat from beef steak and cut steak lengthwise and in half then crosswise in 1/4 inch strips. add beef to remaining seasoning mixture. Toss to coat. set aside.

In sauce pan cook fettuccine according to package directions, omitting salt and oil. Drain and return to sauce pan. Add reserved seasoning mixture. toss to coat and set aside to keep warm.

Preheat skillet over medium heat until several drops of water sprinkled in pan skitter and dissipate. Add beef, half at a time, stir-fry for 2 min., until outside surface is no longer pink(do not overcook). With slotted spoon, remove from skillet and keep warm. In same skillet stir fry mushrooms 2 to 3 minute or until tender.

Add beef, mushrooms, cherry peppers, 2 tbs Parmesan cheese and parsley to pasta, toss lightly. Season with salt, if desired. Sprinkle with remaining 2 tbs of cheese.ENJOY!

Going the distance!

Chandi Schwab

I know that there are some of you that have done many different races, some that are training for your first one, and also those of you that think you have no desire to run at all. There are so many different races out there and so much opportunity to achieve goals that you have always had. I have always wanted to do a marathon. My dad had done one and I have always looked at it as a personal physical challenge that I would like to tackle. I even wrote it down in a paper that I wrote in college about the top 50 things I want to accomplish in life.

This past month I finally made a step toward this goal by running a half marathon. I was pretty nervous, hoping that I would at least be able to trot through it. I always set time goals when I run, so my goal was to finish under 2 hrs. Everyone told me to not worry about my time and to just do it, so I had that in mind... but still wanted to reach my goal.

The race went great! The weather was Beautiful, and I was able to pace myself. I would choose a person up ahead of me and try to catch up to them, and when I did I would choose another person. This helped me to pass the time and to pick up my pace. It was so nice to finish. I finished a few minutes before my goal, andiIt got me excited to start training for a marathon. There is something about setting personal goals and achieving them that is so fulfilling.

I would like to challenge you all to choose something physically challenging that is appealing to you, some sort of race, or sport, and set goals with it that are attainable, yet will take hard work to get there. Push yourself and when you have achieved it you will feel so good and so much stronger as a person. Plus you will be in better shape. I especially encourage those that think they don't like to run. Give it an honest effort, and you will never go back. GOOD LUCK!

Study and research

Scott Schwab:

Like with anything in life, it is better to be prepared then not to be prepared. What I mean by that is researching and studying what you are wanting to do for the 8 week challenge that is figuratively, knocking at the door. One thing that has worked for me in the past is to look through past blogs and decide what it is that I want to accomplish that day or that week at the gym. I also spend a little leisure time visiting some running sites and some general health sites for tips. Like a well written term paper, research is key. So before you jump into another 8 week challenge, with the desire to succeed but no reason for doing so, take the time and set yourself up for success. We have talked before about the benefits to making goals and a plan. This is an extension of that same principle. If you want to be successful, plan out your first week before Monday comes. That way you are already anticipating what it will be. For example, if I am looking to slim down and put on some lean muscle, I would want the majority of my week to include cardio. This can be done by doing cardio everyday, 3 times a week or even two times a week. It is important though to mix it up and do different cardio workouts for different days. That way your body does not get used to the same routine. Even with a cardio routine, one should plan on strength conditioning to build muscle and burn more fat. So when you look at throwing around some dumb bells or like a good friend once said, "push some steal" know what it is you want to accomplish. Lifting weights will not bulk you just because you regularly lift. Having a routine will burn fat faster, many times, then cardio itself. So in short, the moral of the story is to take a couple of days and decide what it is you are going to do and what you want to improve upon for this next 8 week challenge, or in your life in general. If it is important enough, you will write it down. Keep track, make a plan, and set goals.

Get Geared up for the next 8 week challenge!

Chandi Schwab

May 10th is when the next 8 week challenge will happen! For those of you that are not quite sure what it is this is for you!

We started this blog last January to help promote our business Mixers Nutrition. We currently offer a wide variety of Supplements at mixersnutrition.com and will eventually expand to local stores in the future. Through the blog we want to be able to create a connection with everyone out there that cares about fitness, nutrition, and their well being. We have a passion for striving to become better in all aspects of our lives and believe that fitness and nutrition apart of an important foundation to do so. We provide helpful tip and information that we all can use and we also have guest bloggers that know their fair share about nutrition and fitness.

As far as the eight week challenge goes, I had my baby girl last year on May 15th and wanted to find a way to really motivate me to get back in shape. I decided to make my goal public on the blog and asked a few friends and family members to join me. We called it the eight week challenge and have had five 8 week challenges and it has grown more interest each time. Slowly but surely my baby weight is off and I feel amazing!

The eight week challenge is a fun way to motivate each other and to stick to our commitment. If you are interested in joining our next eight week challenge please send me a before picture.(Wearing whatever you feel comfortable in). Midway we will ask you to post on what your goals are, and what you are doing to achieve those goals. We are excited to see who our next 8 week challengers will be. If you have already been one feel free to keep going we will just use your after picture for your before picture this next time. E-mail me at chamba_08@hotmail .com to join, or if you have any questions. Good Luck!

Benefits of Travel

Scott Schwab:

I think the one thing that is advertised more then weight loss and diet plans is travel. I wanted to take a day and dedicate a post with the benefits of health with travel.

Benefits to travel:

- Annual vacation cuts the risk of heart attacks by 50%

- Children who travel do better in school then those who do not i.e.(reading, math, general knowledge)

- Travel improves creativity and performance when returning to work

- Stress reducer

- Rejuvenate your spirit

Here is an article that I found interesting. I guess there may be something to the happiest place on earth.

http://www.articlesbase.com/economics-articles/the-mental-health-benefits-of-leisure-travel-479166.html

Pop Vs. Juice

Scott Schwab:

We had a great question the other night from a reader and I thought that it was time to debunk the myths and false information around the juices. Realize that the best alternative to any other drink is water. If you have to wen yourself away from pop and juice, make sure that you are going with drinks that are naturally sweetened and completely stay away from any acids, corn syrup, preservatives, and the worst, High Fructose corn syrup. In general you can go with a propel if you are looking to pick something up at the store. Crystal Light is ok, and there are some juices that we have found that are really 100%. If it says 100% on the label, double check so that you can see the fine print on the back of the required nutritional information.Train yourself to look at the labels. Many times juice companies will put the high fructose corn syrup in as a flavor additive, but many times it is to extend the shelf life based on the process. I have used a couple of articles to help with this so feel free to link to them.

Soda

The main reason that soda is so bad for us is the multiple forms of sugar that are used in the process of creating the stuff. There are many arguments that surround caffeine in products, because at times casein(the natural form of caffeine), is used to help weight loss. Realize that these are different forms. However, caffeine is a diuretic and a stimulant known to be addictive.

New research is showing that noncaloric food and beverages deregulate our ability to judge caloric intake. Secondly the psychological part: many people subconsciously think that they are taking in less calories by drinking the crap that we call soda. Thirdly, there is also a theory among nutritionists that through sweets being consistently in our body, our bodies become conditioned and could possibly signal a release of insulin, even though there are no actual calories or sugar present.

http://www.ivillage.com/truth-about-soda-it-bad-you/108216?p=2

Replacement Killer

Now the fun part. Personally I used to replace my pop with powerade or other "sporty" drinks until I realized that I was not better off. Sport drinks do have a place, and it is a great way to replenish sugars and electrolytes when working out. However, as a daily drink it should not be a substitute. Juices are only slightly better then the soda we drink. A 4oz glass of apple juice is equivalent in calories to eating a whole apple, however without the perservatives, man made sugars, and the fiber and other nutrients that we naturally find in fruit. Additionally it seems to be more of a concern for children by most health professionals.

http://www.cbsnews.com/stories/2005/02/11/health/main673229.shtml

8 week challenger

Mark Pittard:

Well, another 8 weeks have gone by. I'll admit, this eight week challenge was a little harder for me. School, and work have consumed my life, but the times that I have been able to work out, I made sure that I did a lot of cardio. I have also stopped eating late at night. Cardio is the biggest thing that I have been doing. I try to run three times a week, and a least 3 miles each time. Cardio, and speed are the things that i wanted to work on, and I feel like I have accomplished that. However on losing the pounds that I wanted and building more muscle, I feel like I didn't accomplish that. I am looking forward to this new eight week challenge, and am sure that I will achieve my goals this time!

8 week challenger Krissy Fizer

I can't believe this 8 weeks is already over. I feel like I did pretty good, could have done better but I am no too disappointed with my first 8 week challenge. I worked out 1-2 hours 4-6 times a week like I said I was going to. So I am proud of myself for sticking with that. I am up to running 6 miles 3-4 times a week, and feeling really good and energized when I am done. No longer feeling like I am completely spent. Running is what works best for me as far as getting baby weight off and it is my "therapy". Just me time! I am also doing P90X, Killer workouts at home. "Love it, but i hate it". I hope to do that more throughout the week. I really only do it about 3 times. Overall, my nutrition was descent. I am really going to focus harder on keeping that in check. I feel like I do awesome all week but go overboard on the weekends. I am sure that I could be a lot closer to my goal. But I am trying and that's what matters right?

This 8 week challenge has really made me focus on my end results by taking the steps and pushing myself to get there. I have a long way to go, but i am that much closer. So thanks for the first challenge and I look forward to the next.

Quick update

Scott Schwab:

So it looks like we are coming to the end of those who will post their results. We thought that May 3rd would be a good day to start the next challenge, but we did not anticipate voting for the person (male/female), with the best results. Voting will start tomorrow and will run for the week. That way everyone has time to get ready for the next challenge and spread the word and vote. So Rather then May 3rd, we are bumping it to May 10th. So keep your head up and get a couple of people that you can do the challenge with to keep you accountable. As much as we would like to have fellow bloggers keep everyone excited and accountable, We think it would be easier and more enjoyable if you get someone to do it with you. Great work to everyone that was a challenger and to all those who sent in pictures. May 10th the challenge will begin.

8 week challenger Sam Woods

If you are trying to figure out which is the 'before' pic and which is the 'after', don't worry. I did the same thing. The first 4 weeks were great, the last 4 were not. But my 5k and 10k run times are faster. Wished I would have dropped 10 more pounds to get to my ideal race weight, but it is still early in the season and the 8 week challenge gave me a great head start, no doubt. From here I am taking a page out of Scott's playbook and focusing on the inputs(food and bevs) as much or more as the outputs(exercise). Thanks for the motivation, Mixers!!!! You guys look Amazing!

8 week Challenger Liz Ford

Like most, I started the 8 week challenge with high goals and high hopes. Unfortunately, I battled the flu and 2 cols during those long 8 weeks. Ultimately I didn't work out as much as I would have liked, but i did learn a lot. During the 8 weeks my focus was to wake up early to work out, eliminating most sugar from my diet, and not eating after 7. I did pretty well with these goals and feel good about how I look after. here's to keeping up and good luck for the next 8 week challenge!

8 Week Challenger

During these last 8 weeks I have actually focused on putting on some size. I told myself as long as I didn't see a noticeable fat % increase I would eat as much as I could possibly eat, so I could increase muscle mass at a fast rate. I actually ended up putting on 8 lbs of lean muscle. The only supplements that I used were Myogenix Aftershock Critical Mass, Myogenix Hypershock (new formula) and some BCAA's. This was an amazing stack and I highly recommend it for anyone looking for great energy/recovery. Here is the diet plan that I came up with. Each number represents 1 meal, so feel free to switch up meals however you would like. Make sure to keep the breakfast meals, lunch with lunch, and dinner with dinner. Timing is key so don't have lunch for breakfast and vise versa.

☛Breakfast☚

(Multi-Vitamin/Multi-Mineral)

1. 2 scoops protein / 1tblspn natural peanut butter / 1 bowl natural oatmeal with honey or cinnamon

2. 1whole wheat bagel / 4 turkey slices / 1 tblspn natural peanut butter

3. 6 egg whites / 1 whole egg / 1 bowl natural oatmeal with honey or cinnamon

☛Snack☚

(Serving of BCAA'S)

1. 20 - 30 almonds / apple

2. 5 egg whites / 1 whole egg

3. 1 scoop protein / 1 tblspn natural peanut butter

☛Lunch☚

1. 2 boneless skinless chicken breast / 1 cup rice pilaf / 1 cup almonds or cashews

2. 2 boneless skinless chicken breast / lettuce / 20 - 30 almonds / 5 egg whites / fat free dressing / fat free cheese / 1 cup fat free cottage cheese

3. 2 scoops protein / 2 tblspn natural peanut butter

4. 2 slices whole wheat bread / 1 grilled chicken breast / fat free cheese / 20 - 30 almonds / 1 cup fat free cottage cheese

5. 1 canned chicken / fat free mayo / fat free mustard / 1 - 2 servings whole wheat pita chips

6. 2 slices whole wheat bread / 1 canned tuna / fat free mayo / fat free mustard / 1 cup fat free cottage cheese

☛Snack☚

1. 1 cup fat free cottage cheese / 20 - 30 almonds

2. 1 scoop protein / 1 tblspn natural peanut butter

3. 20 - 30 almonds / apple

☛Dinner☚

1. 2 Grilled Salmon / 1 cup dark green veggies (broccoli,green beans,peas)

2. 2 Grilled chicken / 1 cup dark green veggies (broccoli,green beans,peas) / 1 cup brown rice or rice pilaf

3. 2 chopped up chicken breast / dark green salad / almonds & cashews / fat free cheese / fat free dressing

4. you can add sweet potato with any of that or any canned chicken or tuna with whole wheat pita chips

5. you can also add a protein shake with this meal

☛Before Bed☚

1. 1 1/2 scoop protein with water

Pre-workout

1. Apple with 30 almonds

2. half of whole wheat bagel and 1 tblspn natural peanut butter

3. protein shake

Post-workout

1. 1 cup white rice / protein shake or 2 cups skim milk

2. 2 slices white bread / protein shake or 2 cups skim milk

3. 2 cups of white wheat noodles / protein shake

words of advice and motivation for 8 week challengers

As I have seen the 8 week challengers come in, I am so happy for everyone that participated. I think we all fell into the same boat, in that we did not accomplish exactly what we wanted to. The spring time is a difficult time, especially as the weather starts to warm up and will flirt with you. I find it hard to get out and enjoy a workout, when there is sun one day and a blizzard the next. I think the weather just needs to make up her mind. However, regardless of what you did not accomplish, focus on what you did achieve. I think that everyone can admit that they did better with the challenge then if they would have done nothing. We continue to get requests about doing a challenge that is specific. It is hard to cater to every ones needs because each person is different and has specific needs. I believe that we have found a way to make it general enough that everyone can benefit from for the next challenge that will start Monday the 3rd of May.

We will post a healthy recipe a couple of times a week that would be beneficial to work into the mix. We will also post healthy smoothie recipes that you can use as meal replacements or snacks. We heavily suggest that you get a supplement that can help you achieve more. The great things about supplements is not that it does the work for you, but as you do the work it can continue to work for you even when you are done for the day. You have to get specific types and we recommend specific brands, but we can also guarantee that they will work! Smoothies can work out great for the sweet tooth's out there, (takes one to know one).

We will also give weekly suggestions for your workouts with tasks that need to be completed that week. To help with accountability, we think that having you check in on facebook, email, or text will help all of us keep it fresh on our mind and more excited about what we are doing. As always lets have everyone submit their photos, or if you did this past challenge and are up for the next challenge, just give us the heads up. We want to make this the best one yet and need your help to do that. Please send any suggestions that you have to make this challenge the best from your point of view. We also want this to be the biggest challenge yet, so invite your friends, family, work associates, and anyone looking to improve their lives through health and fitness.

8 week challenger Jessica Taylor

The Last 8 week challenge. I had set goals for myself. I listened to my body. My body was trying to tell me that I was sleep deprived. I slept 8 - 9 hours a night, gained all the weight back that I had lost the first 8 week challenge and I feel SUPERNAL.

8 week Challenger Arianne Pfleger

8 weeks--sure that's enough time to flatten my tummy like it was for Senior prom. Ha! Or so I thought when I started the challenge. However, about half way through I realized my expectations may have been a little unreachable and Sr. Prom, well, that was a long time ago! But the 8 week challenge did jump start my drive and it helped me realize that I CAN do so many things that intimidated me previously. While participating in the challenge, I ran my first race, ran my longest run, signed up for the Sawtooth Relay, and started up with Zumba. I'm happier. I'm healthier and I'm more optimistic about my physical potential. I love to exercise and I am realizing that I can push myself harder than I have in previous workouts. These 8 weeks helped me see that I am in control of my figure. (For the most part that is, my Dad did happen to pass on that unfortunate "apple shape." No offense Dad. I love ya!) So thank you Schwab's. This whole process has started me down a great path. Now if only I could see someone about getting that sweet tooth pulled.

8 week challenger Laura Johnson

As noted halfway through, it has been a tough challenge for me. I have found myself busier than ever with Zoriah, the house, work, school, helping my hubby study, ect. ect. ect! Ahhhhh! The last thing(Which should be on the top 5) on my list is managing to fit in a work out. Needless to say, by the end of each day, I am completely exhausted, and trying to go to bed early so that I can wake up for work at 3:30 a.m. the next morning. :(

On a positive note, I have been doing much better with my eating habits...I've stuck to not eating past 8:00 pm. Although I wake up hungrier that normal I feel much better from doing this. I've also been cutting down on my portion sizes, which while I am eating I think i will need more, but if I wait 5 minutes I find that I am satisfied. :)

I don't know if I have lost/ gained any weight since I don't like to use a scale, but my pants are fitting much better and I think the best gauge is how I personally feel, which is getting better each day. Once this term is over, I really think I will have more time to get my work out in before Zoriah wakes up in the morning-which I cannot wait for!!!:) i am looking forward to the next 8 week challenge!