Motivational

Scott Schwab:
As I have been watching the Olympics and seen triumphs, disappointments, defeats, and work paid off, it reminded me of just how long these athletes train. Most athletes are on strict regiments, diets, and training for over 4 years. Incredible amount of time to do anything. It comes down to one minute, one event, and sometimes one mistake. Fortunately the Olympics is not the end to their careers and the reason they are in the place they are in, is because they are already champions.
We forgive and understand the mistakes of others when the pressure is on, but do we give ourselves the same forgiveness and a pass for future success. The one thing that I have learned and relearned is the success comes only when failure has been tasted or experienced. For some success may come easy, but for most success is worked for, built, re-built and then refined. Success in anything is not given, but once obtained is worth every struggle.

"Don't be afraid to fail. Don't waste energy trying to cover up failure. Learn from your failures and go on to the next challenge. It's OK to fail. If you're not failing, you're not growing."

H. Stanley Judd

Midway Results

Matt Long:


Just got back from short run this morning to the sunrise of Tampa. 88degrees with 70%humidity should help me shed some weight. This mid 8 week challenge is a tough one for me. I have learned the scale is not my best resource to determine weight loss or growth. Starting the 8 week challenge I weighed myself on day one and I was 192lb, I began my very strict diet and workout regimen and by day 5 I was 182lb. So gaining 5-7lbs of lean mass is still doable, I just have a two different numbers to gauge from right? Any thoughts?  What I am getting at is that the scale is not my friend, I cannot get a realistic number on a consistent basis. I have gained and loss around 8-10lbs this whole challenge. So I come to use the mirror as my measuring scale, which again is not my friend. I need to work on some areas of course but on the positive side, I have gained strength in the weight room and my endurance seems to increase. This challenge has been great for me, I am holding myself accountable for the cravings I have and I am seeing the downsides to giving in to them. I have to work on that. All in all, things are going great and I look forward to the end results.

Chandi Schwab:

My challenge has had its ups and downs. Scott has been traveling a lot and it is hard to manage my time running and at the gym, to the time with kids, errands, etc.  But we have been able to be pretty disciplined. I did run a half marathon, which I was happy with my results. Honestly after some of the longer runs that I had attempted and then got very sick, I wondered if I could do the distance. I want to push it hard this second half. I will keep training hard and with a little bit of luck get into the St. George Marathon in October.

Midway results

Scott Schwab:
So far the 8 week challenge has been a struggle to fit my time in for everything but I am doing well in certain areas. I have already reached my weight goal which was important for me. I have laid out the chapters for the book I am writing and been thinking about the flow of how I want the story to read, but have not sat down and really busted a chapter out yet. Maybe I should start with the preface and thank you's first. My other goals are pushing me, but I am not 100%. At times I will wake up at 6am and get my day going and other days I am slow and sluggish getting out of bed. It has really depended upon when I am going to bed. I look forward to the second half of the challenge and plan to end with success.


Colby Zimmerman:
The eight week challenge has been good and disappointing so far for me. I have lost close to eight pounds, which is good. However, I haven't been to the gym nearly as much as I wanted to and most of that weight has been lost due to diet. For the remainder of the challenge I plan to really focus on getting to the gym five days a week and doing my cardio. I feel that if I do this I will easily reach my target weight of 175.

Best Time to Eat those Carbs

Chandi Schwab

When is the best time to eat carbs? The absolute best times to consume carbs is first thing in the morning when your body is calorie deprived from a nights sleep, and before and after your workouts to help fuel and recover your muscles. I feel like it is best to eat 4 to 6 small to moderate size meals a day with a majority of the meals containing slow absorbing complex carbs such as oatmeal, brown rice and whole grains. Fast absorbing carbs like most fruits, fruit juices and forms of food and drinks containing simple sugars are great within 1 hour after your workout to replenish the carbs you depleted during your workout session.

The amount of carbs you consume after exercise depends on how much you exerted yourself during training. If you are only doing a cardio workout first thing in the morning then it may be best to consume carbs after your cardio session and not before, so your body can target more fat burning without many carbs present to burn as energy at this time. 30 to 60 grams of carbohydrates is great after your workout.


If you want to burn more body fat, taper your carbs as the day gets later, and you may want to cut off a lot of your carb intake like starches or pasta around 5 to 7 pm unless you workout around those times or you are going for a long morning run the next morning. Save the starchy foods for breakfast or lunch time. It is best to have mostly protein and healthy fats for dinner. A great example would be 5 ounces of salmon with asparagus.

To sum it up, save the starchy kinds of foods like oatmeal and whole wheat toast for earlier in the day like for breakfast or lunch. That way you give your body energy to take on the day. Avoid sweets especially at night time when you are the least active. Fruits are an excellent way to kick that sweet craving. Also try having more carbs before and after a workout. This actually boosts your metabolism. Remember, the more active you are the more carbs you can eat, so try to keep that in mind:) I actually eat a lot of healthy complex carbs especially when I am training hard. My body really needs the energy. Some people don't need as much, so be in tune with your body and your needs. Good Luck!

Cleansing Foods

Chandi Schwab

When it comes to cleansing your body of harmful toxins, food really is the best medicine. You’ll be amazed to learn that many of your favorite foods also cleanse the body’s detoxification organs like the liver, intestines, kidneys, and skin, preventing harmful toxic buildup. Help ward off the harmful effects of pollution, food additives, second-hand smoke, and other toxins with delicious fruits, vegetables, nuts, oils, and beans. Any of these foods can be substituted in with this weeks cleanse if you want variety:0

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

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

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

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

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


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

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

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

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

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

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

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

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

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

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

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

The Right to Bare Arms

Scott Schwab
I have been designing a workout for the arms that is a sure crowd pleaser. It combines many different exercises to give you some ripped arms. Start with the philosophy that we are going to do 4 sets and 10 reps, but you will be doing 6 exercises. Remember that the point is not to lift heavy weights, it is to lift lower weights and burn those muscles. You can also mix and match these exercises on different days, if you do not feel that you can do them all in a day.
Dips
These dips will require you to get between to benches or elevated surfaces. Pretend that your body is a bridge over the two benches. It is important to take your arms and put them at the edge of the bench. Try and get your butt as low as you can to the ground and make sure your feet are steady on the bench across from you. Take a weight and place it on your thighs. As you dip you will add difficulty as you increase the weight.
Supermans
This workout is awesome. Put your hands on the ground away from the wall. Get your feet up vertically on the wall so you are doing a hand stand. In the hand stand position you will walk with your hands and essentially use your feet as balance across the wall. This is extremely hard and works your entire upper body. If at the end of the 10-20 feet you really want to push it; do vertical push-ups on the wall.
Push up Curls
Grab a couple of dumbbells of medium weight difficulty and get in the push up position. The goal is for you to get into push up position and when you return to the starting position with your arms locked. You will lift the weight to your chest and while turning your body to the side you will take the dumbbell and raise it straight above your body. Your position will be on your side and arm extended at a 90degree angle.
Pull ups
Pull ups are just plain and simple. Do as many as you can and try and work up to where you can do 4 sets of 10 reps. I have also seen machines now that allow your knees to rest on pads and you set a certain weight and you are still doing pull ups. It seems effective, although I have not personally tried.
Seated Bench
This is great for your upper back, shoulders, and the biceps. You will see the bar on a rack and a seat located directly below the rack. Put on a weight lower than what you would bench. You are using different muscles and doing the other workouts you will be tired. After you lift the weight and are fully extended, bring the weight down until you almost hit the top of your chest.
Curls
This exercise is going to burn. As you move through each exercise the point is to go at as quick a pace as possible. With the curls get a curl bar that you are comfortable with and make sure you are doing the lift slow and effective. The point is not to max out on all of these lifts. It is to get lower weight so you can really have great looking, toned arms. Do the 10 reps and return to the first exercise.

 

 

Chandi Schwab

Many women have asked me for some good core exercises that will help mend their core from having babies or just from a long time of neglect. Here are some good ones!

Reverse Crunches: Reverse crunches make some of the best lower abdominal exercercises for women. They are easy to perform and give effective results.
*Lie down on the floor or use a gym mat for the same.
Now, place your hands either behind your head or besides your legs.
Keep your legs straight so that your body remains flat.
Lift up your knees and bend them at a right angle. While lifting your knees, you can keep your feet joined or crossed to each other. Lift your hips, tighten your abs and bring your knees close to your chest. Then slowly bring down your knees to touch the floor.
Repeat these steps 15 times.

Floor Cycling Bicycle: This abdominal exerciseby is another popular one. Many fitness experts believe that cycling on the floor, also called bicycle crunches along with controlled breathing can help reduce both lower and upper abs. Bicycle crunches are difficult to perform initially.
*Straighten out your legs, lie on your back and keep your arms behind your neck.
Tighten your abdomen, lift your neck and lift your one leg and touch the elbow of the opposite arm to its knee. While touching the knee with elbow keep your other leg straight.
Repeat the same steps for other side without resting the neck on the floor. You can eliminate the elbow and knee touching and perform simple cycling in the air by lying on your back. However the twist crunch due to elbow and knee touching will give you better results.
Repeat these steps 20 times, 10 for each side.

Alternate Toe-touch: This is a very simple exercise to strengthen your lower abdomen.
*Lie down on your back on a gym mat or on the floor. Raise both your legs in air with some distance between them. Your legs should make a right angle with floor.
Now, lift up your chin and chest towards ceiling and raise your shoulders from the floor.
Reach the foot of one leg with opposite arm and slowly get back to initial position and do the same for opposite side. Repeat these steps 20 times, 10 for each side.

Holding Sit-up: The most easy and simple lower abdomen exercise that requires very less efforts is the holding sit-up.
*Keep your arms behind your head and bring a bend in your knees. Keep your head in a neutral position and ensure there is some distance between your chest and chin. Then raise your shoulders from the floor and tighten your lowers abs by lifting up your chin and chest.
Hold your body in this position for some seconds and return to the initial position.

Plank Exercise: This exercise not only strengthens the core muscles, but also gets rid of the love handles around the waist, and strengthens the back too.
*Lie flat on your abdomen on the floor, with your forearms placed beside your head. Have your hands balled up into fists. Your knees and legs should be straight, with your legs resting on your toes. Raise your entire body, while holding your weight on your forearms, your fists and your toes. While you lift your body, ensure that your whole body is in a straight line. Do not have your hips raised higher than the rest of your body.
Hold this position in place for about 30-60 seconds, for about 5 repetitions

For more advanced, bend your knee up toward your ear and then back down on the ground by the other. 10 on each side.

Quote of the day

Scott Schwab:
I have been thinking lately about accountability as I have been attempting to start writing my first book. The subject that has taught me a lot about myself and has given me many opportunities to grow. I wanted to give a definition and application of what accountability means to me and what the underlying principle of the book will be about.

"Accountability is powerful and brilliant. Accountability is not abandoned in the face of fear, hate, inconvenience, pain, guilt, suffering, and the knowledge that their may be an easy way out. Accountability is deeper than a decision and is fully aware the consequence not only exists, but it is a way of life. Accountability, is a way of life, it is our character; and the means that we will create success abundantly or slowly lose all forms of growth. Accountability is taking ownership of the decisions we make and declaring victory, even when the world would tell us we have lost."

Couscous anyone?

Mediterranian Wrap

 

This recipe is so healthy and Yummy. Perfect for a  mid day or an evening snack. Enjoy!

Couscous: Most commonly a middle eastern pasta cuisine high in protein (for building muscle), potassium (regulates blood pressure and fluid balance), and selenium, (which is an antioxidant specific for keeping arteries clear and healthy).

Ingredients

• 1/2 cup water
• 1/3 cup couscous, preferably whole-wheat
• 1 cup chopped fresh parsley
• 1/2 cup chopped fresh mint
• 1/4 cup lemon juice
• 3 tablespoons extra-virgin olive oil
• 2 teaspoons minced garlic
• 1/4 teaspoon salt, divided
• 1/4 teaspoon freshly ground pepper
• 1 pound chicken tenders
• 1 medium tomato, chopped
• 1 cup chopped cucumber
• 4 10-inch spinach or sun-dried tomato wraps or tortillas

Preparation

1. Bring water to a boil in a small saucepan. Stir in couscous and remove from the heat. Cover and let stand for 5 minutes. Fluff with a fork. Set aside.
2. Meanwhile, combine parsley, mint, lemon juice, oil, garlic, 1/8 teaspoon salt and pepper in a small bowl.
3. Toss chicken tenders in a medium bowl with 1 tablespoon of the parsley mixture and the remaining 1/8 teaspoon salt. Place the tenders in a large nonstick skillet and cook over medium heat until cooked though, 3 to 5 minutes per side. Transfer to a clean cutting board. Cut into bite-size pieces when cool enough to handle.
4. Stir the remaining parsley mixture into the couscous along with tomato and cucumber.
5. To assemble wraps, spread about 3/4 cup of the couscous mixture onto each wrap. Divide the chicken among the wraps. Roll the wraps up like a burrito, tucking in the sides to hold the ingredients in. Serve cut in half.

Becoming a Yogi

Chandi Schwab
A couple of years ago around the holidays I decided to finally go to a Yoga class with my mom after she had asked me a few times to go with her. I had no desire to try it it. It looked SO boring, and unproductive. After going to the class I had the exact same opinion. I couldn't hold the poses because my mind was wondering and my previous assumptions of it were confirmed. It was pretty darn boring. I even laughed to myself a few times at how serious everyone was in there.
You all know how much I like to run and be on the go. I can't sit still, it is SO hard for me. Through all of my marathon training I heard over and over again that implementing yoga would help lengthen my tight muscles and that it helps improve running in so many ways, So my good friend Julina let me borrow a couple of Yoga videos and I really intended to devote myself to them a couple times a week. Well it turned into a couple times period. Doing it from home was not happening.
This past 8 week challenge I put yoga as one of my weekly goals. I have been going to Yoga atleast once a week. The first week was okay. I still couldn't really get into it. These past few weeks I have seen a huge difference, and it feels so nice to stretch, lengthen, and relax my muscles for an entire hour. I definitely don't look as graceful as the girl pictured above, not even close, but maybe someday! I beat my muscles up so much that I think it has been a relief and breather for them:) I really encourage you all to try it. Here are some reasons why...


The potential health benefits of yoga are numerous and may include:

Stress reduction: With its quiet, precise movements, yoga draws your focus away from your busy, chaotic day and toward calm as you move your body through poses that require balance and concentration.
Increased fitness:As you learn and refine new poses, you may enjoy improved balance, flexibility, range of motion and strength. And this means you're less likely to injure yourself in other physical endeavors or in your daily activities.
Weight loss: If you're overweight or have binge-eating disorder, yoga may help you make the healthy lifestyle changes necessary to gain control of your eating and drop those extra pounds
Strength: Many yoga poses require you to support the weight of your own body in new ways, including balancing on one leg (such as in tree Pose) or supporting yourself with your arms (such as in Downward Dog). Some exercises require you to move slowly in and out of poses, which also increases strength.
Muscle tone: As a by-product of getting stronger, you can expect to see increased muscle tone. Yoga helps shape long, lean muscles.
Pain Prevention: Increased flexibility and strength can help prevent the causes of some types of back pain. Many people who suffer from back pain spend a lot of time sitting at a computer or driving a car.  Yoga also improves your alignment, both in and out of class, which helps prevent many other types of pain.
Better Breathing: Most of us breathe very shallowly into the lungs and don't give much thought to how we breathe. Yoga breathing exercises, focus the attention on the breath and teach us how to better use our lungs, which benefits the entire body.
Mental Calmness: Concentrating so intently on what your body is doing has the effect of bringing a calmness to the mind. Yoga also introduces you to meditation techniques, such as watching how you breathe and disengagement from your thoughts, which help calm the mind.

There are many more benefits, so don't be like me and wait forever to try it, and be sure to go at least for a month before you decide it isn't for you. Before I try any class I am So intimidated. but every time after I finally give it a try, no matter what the class is, I realize no one cares about what I look like or how I do. They all are focused on themselves. So find a Yoga class in your area and be sure to arrive 10 minutes or so early to introduce yourself to the instructor and get comfortable.  Good Luck!

Guest Post

Melizza Chavez:

Cardio Addict to Weight Rehab

Do you catch yourself grinding your teeth in the gym as your eyes wander out into the beautiful outside that waits just on the other side of the window’s. Fantasizing on storming on out to set off for an endless mile run. Do you find yourself pacing back and forth in between sets barely being able to hold yourself back from sprinting on a treadmill for hours on a 7 minute mile pace? Don’t worry this will pass. Not only will you soon be able to surpress your long distance runner roots but you will find yourself like I did starving for weights. Did I say starve?
The Writer here must be confused is your thought right at this moment because “ starve and weight lifting “ in the same sentence that’s almost an oxymoron. Women and weight lifting? Your thinking you can paint a vivid picture within just seconds of the type of woman that weight lifts. She’s very large, bulky, manly and the farthest thing from feminine. Hold those thoughts and erase that mental image you’ve sculpted into your mind you are about to have a moment of impact! Your moment of impact is the awakening to the truth about weights and women.
Weight training and less Cardio potentially will cure your decades in the gym that leave you exhausted and frustrated when failing weight loss goals. After weight training and taking the right supplements for over 3 months I vowed to never turn my head away from weights again. Month one I saw a maintained body weight and added tone to abdominal area, calves, smoother thighs and a simply sexier lean look. Month two I couldn’t believe the unbelievable difference in strength I felt from the moment I woke up early in the morning, to lengthy desk job hours and up until dark. In just two months of weight training I felt slim, strong and as if someone injected my veins with the most potent energy drink without the coming down from the caffeine.
Month three I was a weight lifting convert I was stronger,slimmer and my muscle definition looked amazing. I would describe running for me as vital as the air I breathe and as addicting as dark chocolate truffles. However addictive and natural it may feel for me, the strength I have found in weight training is irreplaceable. Recommended by a former NPC trainer for Women’s Bikini division advised that while weight training drop your cardio time to no more than 15 minutes and break the 15 minutes up into short sprints. Doing this allowed me to stay productive in between sets during breaks while providing a small runners fix.

A perk when strengthening muscle is not only what you burn during your workout but the after burn. Weight training helps improve women’s metabolism and therefore the 45 minutes I spent weight training continued to work for me throughout my days. Imagine that a natural way to teach my body how to burn fat even when I’m not putting any thought or time towards it. Well ladies it’s time to tough it out, tap the shoulder of the guy hogging the bench press bar at the gym and suggest he help spot you! It’s time to to go to Weight Rehab. Your body will beg you for a little extra nourishment when you begin to spend more time strength training so below are suggested supplements for women to pickup the next grocery stop or online at http://www.mixersnutrition.com/.

Supplements:

A multi-vitamin and multi-mineral every morning and night

1000 mg of vitamin c every morning and night

L-glatamine

( In Workout Shakes)

Chia seed promotes heart,brain and joint health

B Complex where prescribed

BCAA-1000 take 2 before and 2 after training ( helps fuel your workout)

Try a smoothie

Scott Schwab:
I wanted to share a smoothie recipe that we love to make and also introduce you to our next guest blogger. She will be posting tomorrow so make sure to stop back by and hear what she has to say. Try this smoothie whenever you have a sweet tooth and also take comfort in knowing that it is better for you and that you will do much better than eating regular sweets.

Honey Do


6 frozen strawberries
1 banana
1/2 cup cubed honeydew lemon
4 ounces low carb fat free vanilla yogurt
1 cup skim milk
1serving vanilla whey powder
3 ice cubes, crushed

Calories Less than 250
Carbs Less than 50
Protein About 50 grams
Fat Less than 5 g
Saturated Fat Less than 2g



Melizza Chavez:

My name is Melizza Chavez I am 26 years old raised in Southern California in a popular place called San Diego. I have now been living in Utah for 8 years. I found my real home sweet home in Utah a heaven on earth. The seasons, the friendly people and the clean air too much for so little in return. I originally moved to Utah to attend school, which I still attend at Utah Valley University for Computer Information Systems. During my schooling I could all but resist the temptation of the sales world. I have been in Sales/Consulting for all 8 years and 3 of those years with computers as well. Things that I enjoy and value more than anything are my faith, my freedom and fitness. Born into a family of runners I was blessed with a natural talent in long distance running. I have found great happiness in the freedom I feel when I live my life to nurture my body and soul. My faith and freedom take well care of my soul. My passion for fitness keeps my body healthy and working in just the way I demand it to work to feel good. I have an instinctive desire to want to change the world or be a great change. Whatever this might lead to it is the driving motivation in everything I do and how I think.

Quote of the day

Scott Schwab:

I had a great quote sent to me today and thought that I would use it as the quote of the day. I want to thank my friend Jessica Rock for the quote. Make the decision today to have the week that you want to have, regardless of what happens during the week.


"Unless it is MAD Passionate extraordinary LOVE... it is a waste of time. There are too many mediocre things in life. LOVE should not be one of them."

-unknown-

Spiritually Fit to Physically Fit!

Griff Nielson:

Hey All!

Today I want to briefly discuss something that has been on my mind for quite some time. Over the last twelve years of personal training, lifestyle coaching, and public speaking, I have noticed a trend among my most successful clients.  The common thread they share is spiritual awareness.  Ok, hang on . . . don’t freak out on me and click off this article quite yet. Just hear me out!

 Realm Thinking

As human beings, we have the distinct tendency to think in REALMS.  In other words, when you go to work, you think and behave in the “professional realm,” and when you come home to your spouse and kids, you behave in the “parenting realm.”  You might then go to church the next day and try to tap into your “spiritual realm.”   As responsible adults, there are many different hats that we wear, but we often compartmentalize our lives to the point where we are not living “presently.”  Instead, we shift from one mode of thinking and behaving to the next, leaving us feeling exhausted, overwhelmed, and often frustrated as our health and fitness suffer.

At this point you are probably asking,  “what does this have to do with my health and fitness, and how is this going to help me in my pursuit of Fitness Mental Mastery?”  Surprisingly, it has everything to do with your pursuit of a healthy lifestyle.

Living Presently

The primary result of “realm-dictated thinking and behavior” is that we often forget we live in this moment right NOW.  We do not live in the past, and we do not live in the future.  This is not to say we should not set goals or learn from the past. Rather, I am saying that life only happens right now, this very moment.  If you truly understand the essence of living presently, it becomes much easier to stay connected with our “spiritual self.”  We often identify with the roles that we have to perform everyday (i.e. father, wife, mother, secretary, engineer, doctor, etc.), which is ok.  It becomes a problem when we identify with those roles to the point that we forget to care for the most important and most relevant realm of our existence: the spiritual realm.  When this happens, it throws us OUT OF BALANCE and, ironically, makes us less productive in all of the previously roles. 

Living presently creates a higher quality of life because it attends to the NOW.  When you are connected to the present moment, you will naturally find that your life falls into balance and your perspective widens.   One of the best books on this subject is A New Earth, by Eckard Tolle.  I would invite you to read this book with an open mind, and I promise it will change your life for the better.

 Spiritual Fitness

Everybody on this planet (including atheists) possesses a deep-seated need to connect with his or her originating source.  Call it God, a higher power, positive energy, source energy, or whatever you deem appropriate according to your beliefs.  The point is that this power is what brings you back into balance.  When you are balanced, you innately possess a higher ability to deal with the demands of life.  It yields clarity and gives you the ability to prioritize your life as dictated by that “higher power.”

Spirituality is a very sensitive and diverse topic, one in which I am not an expert, but I do know that those who possess higher levels of spirituality often tend to take care of their bodies because they are in tune with the needs of their soul.  It is an inverse relationship.  It is impossible to be spiritually fit if you completely neglect your physical body, and it is equally impossible to become physically fit if you care nothing for your spiritual needs.  It is a reciprocal relationship that cannot be neglected or trivialized.

I would like to offer some simple suggestions to help you step back into the spiritual realm of balance.

·         Live presently.  Enjoy the moment and focus on the task at hand without thinking ahead or allowing anxiety to rule your life, and, yes, that is a choice.

·         Take time for yourself.  Set some time aside each day to be by yourself or with your loved ones.  The goal is to have some time where you are not hampered with endless “to-do’s”.

·         Meditate.  This varies for everybody, but find what works for you and devote at least 15 minutes per day.

·         Stop thinking!  I know you are laughing at this one, but I am being serious.  Endless thoughts of responsibilities and goals can hamper your ability to live presently.  I would encourage you to just relax when you get overwhelmed and sense your inner spiritual nature when you get to the point of endless “chatter” in your brain . . . it is telling you to hit the reset button, and you accomplish that by being AWARE of your inner spiritual nature.  Remember that you are a “spiritual being having a human experience, not a human being having an occasional spiritual experience”.

·         Stay in a state of GRATITUDE!  We live in a world of negativity, and it is easy to get sucked in.  Throughout the day, start the practice of naming things that you are grateful for.  This has the wonderful effect of bringing you into the present moment and focusing on the good in your life.  This is the equivalent to spiritual super food!

·         Escape to the OUTDOORS!  We all know that Mother Nature has an inherent ability to show us our spiritual side. 

Well, there you have it my friends!  As I mentioned, I am not an expert or a spiritual teacher, but I do know from personal experience that if you are not attending to your “spiritual realm,” your health and fitness--and your life in general will quickly fall out of kilter.  The answer is simple: put first things first and reap the rewards!  I know that finding true spirituality is different for most, but that is NOT the point.  We all have this deep need, and it is up to us to make sure that we attend to it.

Life is good!

Griff

Griff Neilson

Hello, my name is Griff Neilson, and I am the founder of FitMent Infinity Corporate Wellness.  My mission is simple: Help as many people as possible gain a healthier and more vibrant lifestyle by teaching them how to harness the greatest weapon of habit change known to man: the human MIND! With nearly 13 years of experience with Personal Development and Personal Training, I have come to find that “Mental Habits” or “Conditioning” can either propel us towards or dam us from our intended health and fitness goals.


I attended the University of Utah and received a Bachelor’s Degree in Exercise and Nutrition Science. I have also earned numerous nationally accredited certifications including the ACSM (American College of Sports Medicine) as a Health and Fitness Instructor Certification and the NSCA (National Strength and Conditioning Association) Certified Personal Trainer Certification. I am also certified through the CHEK Institute in Scientific Core Conditioning, Scientific Back Conditioning, and Exercise Programming. I am also currently working on a CHEK Level I coach, which will make me one of ten coaches in Utah.
I have a passion and a sense of duty to help others change their health and fitness lifestyle. I have found the public speaking and personal training mediums to be the most effective way of accomplishing my life’s mission. I own and operate two very successful Personal Training gyms in Davis County with a third on the way in Salt Lake County in the near future. My hope is that I can inspire hundreds and hopefully thousands of people to change their health and fitness lifestyle through the FitMent Infinity Corporate Wellness Program.

Helpful ways to find MOTIVATION

Chandi Schwab
We All need motivation to do what we don't feel like doing, and working out is usually toward the top of the list. Here is a list to keep you motivated. Here are some reasons staying active is so beneficial:)

1. How you feel after a workout: I always feel great after a good workout. It’s a high. And I let that motivate me the next time.
2. Time for you: While many people make time to take care of others (kids, spouse, other family, co-workers, boss), they don’t often make time to take care of themselves. Instead, make your “you” time a priority, and don’t miss that exercise appointment.
3. Calories burned: If you count calories (and it’s really one of the most effective ways to lose weight), you know that the more you exercise, the more calories you burn — and the bigger your calorie deficit.
4. Having fun: Exercise should be fun. If it isn’t, try a different kind of activity that you enjoy. As long as you’re moving, it’s good for you.
5. How you’re going to look and feel: Imagine a slimmer, fitter you. And remember, when you feel good, you look better to yourself.
6. Magazines: It motivates me to read fitness magazines, it is a fun way to get new ideas.
7. Blogs: I enjoy reading other blogs about people who are into running, or losing weight. It can show the ups and downs they go through, and you can learn from their experiences.
8. Success stories: I find the success stories of others incredibly inspirational. If a fitness website has a success story, read it!
9. Rewards: If you exercise for a few days, give yourself a reward! A week? Another reward. By rewarding yourself you have something to look forward to. Do it often in the beginning.
10. Adrenaline rush: I get a rush when I exercise. Ride that rush to complete the workout, and give you energy through the remainder of your day.
11. Stress relief: Wound up after a long day at the work or at home with the kids? Get out and work off that stress. It makes a world of difference.
12. Time for contemplation. I love, love my time set aside for exercise, it is the best way to plan my day.
13. An exercise class or workout partner: Sign up for a class, perhaps with a friend, and you’ll be motivated to get there and work out.
14. A coach or trainer: Worth the money, just for the motivation.
15. An exercise log/graph. For some reason, writing it down is extremely important. Really. Do it for a week and you’ll see what I mean.
16. Your before picture. You often don’t realize how far you’ve come. Take pictures and over time you will see the transformation. Even if you haven't actually lost weight.
17. A 5K race, triathlon, or race of some sort:Just sign up for one, and have something to reach toward.
18. The dread of feeling “yuck” from not exercising:When I don't exercise I am so much lazier the whole rest of the day, So I remind myself of that when I feel tired.
19. Living long enough to see your grandkids … and play with them: Keeping your body healthy  and strong will most likely lead to living a longer, fuller life.
20. The scale: It’s not motivating to weigh yourself every day, as your weight fluctuates. But if you weigh yourself once a week, you’ll be motivated to have it keep going down, instead of up. Combine the scale with the measuring tape, and measure your waist.
21. Reaching a goal: Set a goal for pants you want to fit in, or a number of days to work out, or a number of miles to run this week. Setting and tracking a goal helps motivate you to complete that goal. Make it easily achievable. ry not to focus on your weight as much asfinding success in activity goals.
22. Posting it on your blog: Tell people you’re going to lose weight or exercise daily, and report to them. Or join the 8 week challenge. You’ll make it happen.
23. Motivational quotes: Print them out amnd put them where you will see them.like next to your computer or on your bathroom mirror.

Quote of the day

Scott Schwab:
In looking at the most important aspect to health and fitness, one cannot forget how important the heart is. Not only the function and the flow of blood, but the actual feeling that someone cares for you. That your voice matters, and that people accept you and actually want to be around you.
Appreciation, or love, is a feeling that extends to all areas of the body and especially strengthens a persons ability to make it through the mental and emotional challenges that we face on a daily basis.
So get out today and this next week to let people know you appreciate them and even use the "L" word so they know they are loved. Love will in fact change the world one person at a time. It will give hope, faith, and energy to a person that will help them accomplish more.


"Our quest is not only to help a person understand our love and appreciation for them; it is to make sure that they cannot mistake or missunderstand our love for them."

-Unknown-