Supplement Review

Drew Cavner:

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

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

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

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

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

New Pre-workout

Scott Schwab:

We have spoken in the past about pre-workout supplements and their benefits. There is a new product on the market that you need to take a look at. The results are incredible and there is not the problem with crash and burn or jitters. Pre-workout is a great aid to getting your workout to the next level, or even pulling yourself out of a slump or plateau. Be careful, because there is a lot of caffeine in pre-workouts and it should be taken as directed on the container.
If you need any, let us know, we are now carrying them in stock both online and in the gym.


Here are some additional benefits that you will notice from taking a pre-workout.

-  Boost Energy
-  Reduce Fatigue
-  Increase Focus
-  Improve performance
-  Increase Strength
-  Increase endurance
-  Decrease muscle breakdown during training
-  Increase protein synthesis
-  Improve nutrient delivery and assimilation
-  Increase metabolic rate (fat burning)
-  Create an optimal hormonal environment

The Strength Matrix:

Beta Alanine

Beta-alanine is a non-essential Amino Acid used predominantly by athletes and strength trainers to increase lean muscle mass, Increase Strength, Increase Endurance and energy levels and delay muscle fatigue. Unlike many other amino acids, beta-alanine is non-proteinogenic, which means it is not involved in the composition of protein. Beta-alanine is the only naturally occurring beta-amino acid and its most available source is within the dipeptide carnosine, typically found in Protein rich foods such as poultry, beef, pork and fish. Beta-alanine can also be found within the dipeptides anserine and balenine. However, digesting foods rich in Protein to raise beta-alanine levels is not particularly crucial as the liver is able to produce it within the body.

Creatine Hydrochloride

Creatine hydrochloride is a hydrochloride salt patented in 2009 and marketed as an athletic and bodybuilding supplement. A study found creatine hydrochloride to be 59 times more soluble in water than creatine monohydrate. Due to its higher solubility, the recommended dosage for creatine hydrochloride is much lower than that for creatine monohydrate

L-Leucine

Leucine is the only dietary amino acid that has the capacity to stimulate muscle protein synthesis.As a dietary supplement, leucine has been found to slow the degradation of muscle tissue by increasing the synthesis of muscle proteins While once seen as an important part of the three branch chained amino acids in sports supplements, leucine has since earned more attention on its own as a catalyst for muscle growth and muscular insurance.

L-Citrulline Malate

This compound helps athletes working to improve sports performance and recover quickly after intense exercise.

Citrulline is effective in promoting nitric oxide (NO) production and supports the production of growth hormone, insulin and creatine.Citrulline works by eliminating endotoxins to prevent lactic acid and ammonia buildup through its function as an intermediary in the Urea. Citrulline speeds up their removal from working muscles, aiding both physical performance and recovery.

Citrulline malate is useful to those engaged in high-intensity resistance and endurance exercises, including strength athletes, powerlifters, strongman competitors, bodybuilders, runners, sprinters and cyclists.

Agmatine Sulfate

Agmatine is naturally produced in the body by the breakdown of arginine. Supplementing with agmatine sulfate does many of the same things that arginine should do, but it seems to be much more effective. Agmatine sulfate has many benefits to the bodybuilder or athlete. The benefits if agmatine sulfate include enhanced muscle pumps, better nutrient partitioning (more calories are shuttled towards muscle tissue and less are stored as fat), and increased production of luteinizing hormone and growth hormone. Agmatine sulfate appears to boost muscle pumps in a couple different ways. First, agmatine sulfate may improve nutrient partitioning, leading to more muscle glycogen (carbohydrates stored in muscle tissue) stored and consequently more water retained in the muscle. This can lead to a full look to the muscle and increase muscle pumps. Second, agmatine sulfate also appears to increase nitric oxide production by acting as a competitive inhibitor of the enzyme nitric oxide synthase.

The Caffeine Matrix:

Caffeine Anhydrous

Caffeine anhydrous is a stimulant that is used as an energy accelerant to increase athletic performance. It combats fatigue, has a mild diuretic effect and also increases lipolysis; the breakdown of fatty acids.

Caffeine Citrate

A faster acting caffeine to get you fired up faster for your workout. Contains the same benefits as caffeine anhydrous.

Infinergy (DiCaffeine Malate)

DiCaffeine Malate is a combination of natural caffeine and Malic Acid. These ingredients are ionically bonded into a compound that optimize energy, stimulate thermogenesis, and increase mental focus. By combining these two ingredients together, the Malic Acid buffers the caffeine salt so that it digests easier than the natural caffeine on its own. The Malic Acid also assists in replenishing energy.

Intensity Matrix:

1, 3-Dymeth

t, for added energy, increased clarity and a boost in physical performance, especially valuable to athletes during calorie restriction or when a high level of focus is needed. For fat loss, 1,3-Dimethylamylamine works through a similar chemical pathway causing a rise in cAMP, the chemical messenger that triggers fat release.

Pikatropin (Pikamilon)

Pikatropin is a nootropic compound that increases blood flow to the brain and lessens mental fatigue.

It possesses high cerebrovascular activity improving cognitive, analytical, and performance enhancement.

(Hand to eye coordination and reaction times).

Yohimbe Bark Extract

Yohimbe´s popularity has been ignited by new research that shows it could be an herb with very effective antioxidant potential. Research suggests it is a vasodilator, which means that it increases blood flow to the extremities and appendages. In addition, yohimbe has also been suggested to help support healthy arteries. Yohimbe also has been suggested to decrease fat synthesis in the body by increasing fatty acid mobilization.

RauwolfiaVomitoria Root Extract-Alpha-Yohimbine

A yohimbine-isomer that works with far more potent MAOI-inhibiting properties (normally, yohimbine isn't very strong in this regard). Because of this, it basically works as an amphetemine-potentiator, because it prevents the neuro-breakdown of the brain's 'big three'-- serotonin, noradrenaline, and dopamine. It also has similar alpha-2 antagonistic properties to yohimbineHCl, but is also less vasoconstrictive in areas, making it less likely to induce large increases in BP.

Alpha-yohimbine (Alpha-Y) is an analogue of yohimbine, but its potency at the subreceptors of alpha2 differ quite a bit--most notably at the alpha2b and alpha2c adrenergic subreceptors. It is 3 times more potent at alpha2b and 4 times more potent at alpha2c. It is equipotent at alpha2a. The differing ratios of activity is where it allows us to do good stuff with it that we could not do with yohimbine.

Nutrition Facts † Serving Size 1 Scoop Servings Per Container 40
Amount Per Serving
	Serving	% DV
Strength Matrix	5000 mg	-
Caffeine Matrix	419 mg	-
Intensity Matrix	83 mg	-
Proprietary Blends
Strength Matrix Beta alanine, Creatine hydrochloride, L-Leucine, L-Citrulline malate, agmatine sulfate
Caffeine Matrix caffeine anhydrous, caffeine citrate, Infinergy (dicaffeine malate)
Intensity Matrix 1,3-Dimethyl hydrochloride, pikatropin (pikamilon), yohimbe bark extract, rauwolfia vomitoria root extract (std. min. 90 % alpha-yohimbine)

800th Post

Scott Schwab:
Wow, the time has flown by. For this our 800th post, we wanted to breakdown where we are. To date we have had over 60,000 of you come to the site. We have opened our first store, with others in the planning stages, and we feel that we are just getting started. We have many ideas and plans, but they really mean nothing unless it is what you are looking to read. So we wanted to hear how we are doing and where we can improve. Please feel free to email or contact us with your suggestions.
I also wanted to share an article that I read recently about Supplements. Dr Andrew Myers is an expert on nutrition and preventive medicine. He is the co-author of Health is Wealth and you can visit his website at www.healthiswealth.net.

#1 Supplements help you age better-As we age we often become deficient in key nutrients our bodies use to function optimally. Antioxidants, for example, prevent premature aging and cellular damage. Osteoporosis, is linked to a deficiency in calcium. Supplementation replenishes nutrients that we may miss. Research shows that a properly designed supplement regimen can delay or even prevent many of the health conditions that come with aging, like heart disease, diabetes and osteoporosis, helping you live longer and with more vitality.
#2 Supplements give you more energy-When the body doesn't get the right balance of nutrients, it doesn't produce energy as efficiently. Blood sugar levels spike and then drive throughout the day. Supplements give your cells what they need to extract more energy from food and use the energy better, keeping your vibrant and alert.
#3 Supplementation prevents dysfunction-Heart disease, obesity, and type 2 diabetes don't appear overnight. It is the result of years of deficiencies in key nutrients. Depriving the body of nutrients it needs causes dysfunction in the body. Taking supplements prevents deficiencies and dysfunction, which will also reduce your odds of developing age-related degenerative diseases.
#4 Prevention puts money in your pocket-Giving your body the full range of nutrients it needs can help you prevent disease and reduce the cost of medications, doctor visits, hospitalization and insurance, saving thousands of dollars.

I would also add a 5th reason. #5 Supplementation speeds results-The proper mixture of supplementation will help you achieve your goals faster as it focuses on using your body to benefit your body. Supplementation to some may seem like it only provides pseudo effects. However, the right mixture can help your body increase oxygen and blood flow, muscle recovery, turn your body into a fat burning oven, and increase stamina in the muscles to create gains. Not everything is safe, effective, legal, and/or created equal. You can be assured that we carry only the best products. If you have any questions, please feel free to contact us by email or visit our website at www.mixersnutrition.com

chandi: chandi@mixersnutrition.com
Scott: scott@mixersnutrition.com
Drew: drew@mixersnutrition.com

My Top Supplement Choices

Chandi Schwab
People often get overwhelmed with what to take if anything supplement wise, so I thought I would share my favorite supplements. Everyone has different fitness goals. I focus primarily on endurance, with training for long distance running and strength training as well. Here are the supplements that I have taken and really like. I highly reccomend the first 4 to anyone and everyone!! Check them out!!

Water(Just a reminder:)
This is so key, water is the main supplement. Ask yourself what is more important to muscle mass than water. It comprises up to 73% of the mass of muscle tissue! It is what muscle is primarily made of so drink lots of it.

Opti-Women Multi-Vitamin(We also carry Men's Super Vites)
More Than a Multi For Women's Optimum Health!Opti-Women Multi-Vitamin provides the perfect balance of vitamins, minerals, antioxidants, extracts and herbs to supplement a women's diet and workout. You will get the most out of life with greater health, better gains, quicker thinking, and more energy by providing your body with all that it needs to operate at optimum levels!

Elite Gourmet Whey Protein
Elite Whey Protein is so delicious it tastes like a Rich Chocolate Shake. ELITE is the perfect blend of Whey Protein Concentrates, Ion-Exchange Whey Protein Isolates, and Whey Peptides. Dymatize's ELITE formula provides the perfect ratio of Essential and Non-Essential Amino Acids in their most easily assimilated form.

Each serving of ELITE Whey protein is enzymatically predigested in the lab for improved absorption and of glutamine and glutaimine precursors, and 5 grams of BCAA's.

Dymatize's ELITE Whey Protein contains very high levels of Anti-Catabolic Branched Chain Amino Acids. These Branched Chain Amino Acids are an excellent source of Extra Muscle Fuel which may be depleted during intense training. These same Branch Chain Amino Acids are used to repair and help with the growth of cells. Branch Chain Amino Acids are utilized by muscle cells quickly after an intense work out and are an important part of an effective diet.

PROFIBER by Myogenix(mix in smoothies with whey protein)
PROFIBER is a comprehensive formula designed to support digestive and intestinal health, and may help assist in fat loss. Theenzyme blend is ideal for high protein diets, and for those individuals looking to utilize the optimum amount of nutrients in their diet. ProFiber also contains Lactospore 15 Billion, a stable probiotic. And, despite containing 4g soluble and 5g insoluble fiber from oat, bamboo, and pea sources, PROFIBER + Enzymes is virtually tasteless and mixes instantly!

•Supports High Protein Diets
•Supports The Utilization Of Nutrients
•Supports Intestinal And Digestive Health
•Supports The Immune System

Beta-Alanine
Beta-Alanine is a non-essential amino acid and is the only naturally occurring beta-amino acid. Not to be confused with regular alanine, beta- alanine is classified as a non-proteinogenic amino acid, as it is not believed to be used in the building of proteins.

Benefits of Beta-Alanine as supported by scientific studies:
» Increase Muscular Strength & Power Output.
» Increases Muscle Mass
» Increase Anaerobic Endurance
» Increases Aerobic Endurance
» Delay Muscular Fatigue- Train Harder & Longer
Who can benefit from beta-alanine?

1. Weight lifters & Bodybuilders

2. High Intensity Cross Trained Athletes, Military Personal

3. MMA Fighters and sport specific training that require both strength and endurance.

4. Runners, Cyclists, soccer players, hockey players

5. Active individuals who have reached a training plateau and are looking for something to take them to the next level.

6. Men and women

Pure Karbolyn(Very Ideal to fuel muscles during marathon training)
Pure Karbolyn was invented for the sole purpose of carbohydrate loading. It was designed for Elite Athletes looking for a fast, safe and high performance way to easily load the muscle with accessible muscle energy (glycogen). Pure Karbolyn has been instantized, so it mixes instantly!
•Designed for Elite athletes to quickly hyper-load muscle tissue with glycogen. Pure Karbolyn is the ideal carb for pre-contest carb loading.
•Pure Karbolyn is completely unique due to its size & structure of the molecule. Precisely the right size for absorption, not too big and not too small.
•Ideal for pre, during and post-workout carbohydrate loading & nutrient transportation.
•No stomach bloat or discomfort.
•Pure Karbolyn is SUGAR FREE, mixes instantly!

Superpump MAX - The Concentrate Killer

•Increases Endurance Capacity
•Fights Muscle Soreness and Fatigue
•Enhances Nitric Oxide Levels and Vasodilation

Whether you care about strength, performance, maintaining a lean and muscular physique, or increasing endurance, Superpump MAX does a great job. It does so by defying the new "concentrate" trend by providing you with a powerful array of ingredients that are properly dosed in a formula that tastes great!(My favorite is Green Apple right now)

After Shock Recovery

After intensive research and field testing, Myogenix has introduced an advanced strength and recovery formula. AfterShock Recovery. Designed to target every aspect of muscle growth, strength, speed, recovery, and over-all enhanced performance, AfterShock specifically keeps the needs of elite athletes in mind, to helps illiminate muscle soreness.

We carry all of these products at mixersnutrition.com if you have any questions let us know!!!

Supplement of the week

Scott Schwab:
There are a couple of supplements that no matter your age and no matter your routine that you should be getting in your body. The one that I will focus on today is Fiber. With so many processed foods, sugars, and additives in our food today, we need something to help keep our bodies regular.

Benefits of Fiber:
-Normalizes bowel movements
-Helps maintain bowel integrity and health
-Lowers blood cholesterol levels
-Helps control blood sugar levels
-Aids in weight loss
-May reduce colorectal cancer

Choosing the right type of fiber is important. There are many brands out there, but you also must realize that some fiber tend to do the opposite effect and clogs you up more. My advise is not just to get whatever you can find in the store. You must take a high quality fiber that will do the job that is intended. For additional reading click on the link above for more reading.

There is only one fiber that I will take and the results have been 100% to this point. It is called Pro Fiber by Myogenix. This not only has a high content of fiber per serving, but also includes pro-biotics and digestive enzymes. In this way it is not only helping you be regular, but it includes the enzymes that will repair damaged intestines and bowels. Additionally you have the pro-biotics that will give your body the good bacteria to give your body a better balance. I take this everyday and would recommend it to everyone. You can get it at the website; www.mixersnutrition.com

Endurance Athletes

Drew Cavner:
We recieved a question from a follower that asked what type of supplementation is recommended in events that last 2-5 hours. Here are a couple of proven solutions and ideas that can help you get the most out of your training, competition, or event.

For an event that will last from 2-5 hours (endurance) there are a few supplements that could greatly increase your performance.

Beta Alanine

Glycomaize

Powershock

Beta Alanine
In one study, the supplementation of beta alanine over a period of 4-10 weeks increased intramuscular carnosine content by 80%. In short, beta alanine is extremely good for decreasing muscle fatigue. I would suggest a dose anywhere from 1.5 to 3 grams before & during your event. It will cause a slight flushing-itching sensation but that will go away.

Glycomaize
Glycomaize is a carbohydrate powder that has a higher molecular weight that an average carb. This means it will actually sink through your large intestines and become readily absorbable from the small intestines extremely fast. The importance of this, is it will also shuttle other nutrients such as beta alanine and other amino acids that you were to take with it extremely fast. During a competetion or sport it is very important to have fast delivery-absorbtion. The faster your body recieves nutrients, the faster your body can recover and perform at peak abilities for a longer time.

Powershock
Powershock is a mix of branched chained amino acids that will help aid in recovery and stamina. It will also dialate blood vessels which will insure maximum oxygen, blood, and other nutrients to your body's muscles. It has key ingredients that will prevent from premature muscle breakdown. It will also decrease cortisol which is a very detramental hormone to muscle.

In short, if you are putting your body through that type of exercise, you better be putting something into your body to eliminate the harmful effects. These products are safe, effective, and you can find them at our website at www.mixersnutrition.com

Supplement of the week : The skinny on protein.

Drew Cavner
This week's supplement article is about an extremely lean (low calorie) protein supplement. It will enable you to fit in meals throughout the day without taking in tons of calories that can be detrimental to your goals.

Elite Gourmet Stats:

Calories : 125
Saturated Fat : .5g
Sugars : 0g
Protein : 21g

For the most part these will be the nutritional facts to look out for. Anytime you have a product that is low in fat AND carbs PLUS high in protein you will have the ability to lose body fat and build/maintain muscle mass. Not only does Elite Gourmet have low fat and carbs, but it also has a time released protein. A time released protein basically means that there are different types of protein present in the product that digest at different times. The benefit to this is that your body will be fed for a longer period of time. The longer your body is fed with protein and low calories the better chances of staying full AND losing body fat. Try substituting a snack or two with a shake and see how it works.

Lets assume that each snack you have is around 300 calories. two snacks a day amounts to 600 calories. Now, take those snacks and substitute with a protein shake. You go from a caloric intake of 600 calories to 250. That is a very big difference if you continue this for a long period of time. One month would equal to a 10,500 calorie difference! Always remember that weight loss equates to a very simple formula. Calories in to calories out. As long as you keep your calories low and your protein high you should see desirable results. If any of you have further questions about this product and would like to support our small business please direct yourself to our website, www.mixersnutrition.com or email me directly at dwcavner@gmail.com. Our website is going through construction so please bare with us. Thanks again for your support!!

Supplement facts for YOU

Jason Reddick(Europa Sports Representative)

Professional Supplements- Pure Karbolyn
The benefits:
• Each gram of glycogen forced into the muscle pulls in 4 grams of water, keeping muscles hydrated and full
• High molecular weight, relatively complex carbohydrate that passes through the stomach and is immediately absorbed in the small intestine to be shuttled straight to the muscles glycogen stores
• Increases endurance and recovery by supplying the muscle with the glycogen it needs for energy
• Acts as a “pump”, literally forcing other nutrients into the muscle for faster absorption, thereby drastically increasing the recovery rate of the muscle tissue
• Will not cause bloating or cramping like other carbohydrates such as maltodextrin, dextrose, pasta, rice, etc…
• This is one of the few products on the market today that you or your clients will feel working in your body with the very first serving

Understanding Carbohydrate Supplementation: Here is the science as to how and why using Karbolyn Pre and Post workout is so effective:
Of the three classes of nutrients (fats, proteins, and carbohydrates), carbohydrates are the most active source of fuel during exercise. While blood glucose can be utilized immediately for energy, it may also be converted to glycogen for later use. Glycogen, which is stored mainly in the muscles and liver, represents the bodys principle energy reservoir during anaerobic and aerobic exercise. The level of stored glycogen will vary from person to person, but people typically store 300 to 400 grams of glycogen in our muscles, and another 80 to 100 grams in the liver. This may be considerably higher in athletic individuals with significant muscle mass and training. Glycogen stores are usually sufficient to provide energy for 90 to 180 minutes of moderate intensity exercise; however in high intensity exercise they may be depleted in as little as 30 minutes. This will result in a significant decrease in performance, and will cause the body to rely on less efficient sources of fuel.
The key here is to use the best sources of carbohydrates based on which ones have a lower “GI (glycemic index) rating”. So slower digesting carbohydrates would be most beneficial for someone looking to control weight gain, and protect overall health in general. To put it simple, fast digesting carbohydrates will be the highest on the glycemic index and will cause the fastest increase in blood sugar levels, and also tend to increase the likelihood of body fat retention.
Insulin sensitivity, amino acid transport, and protein synthesis potential in the muscles are intensified during the post-exercise recovery period. Studies show that a combination of protein and carbohydrates during this period maximizes protein synthesis rates and the retention of glycogen, and minimizes protein catabolism.

Essential Amino Acids-(meaning: Amino Acids the body cannot synthesize, and can only get them from food or supplements)
Histidine, Isoleucine, Leucine, Valine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan

Non-Essential Amino Acids
Alanine, Arginine, Asparagine, Aspartic Acid, Cysteine, Glutamine, Glycine, Proline, Serine, Tyrosine

Branched Chain Amino Acids
Leucine, Isoleucine, and Valine are classified separately from other essential amino acids. These Amino’s are highly prominent in muscle tissue, and account for 14 to 18% of its amino acid makeup.

Arginine
Arginine helps the body increase growth hormone levels and nitric oxide production, supporting gains in muscle mass, strength, and overall performance.

Beta-Alanine
Beta-Alanine increases tissue carnosine levels, serves as a pH buffer, thereby enhancing muscle endurance, muscle mass, and strength.

Glutamine
Glutamine is the most abundant amino acid in the extra-cellular pool in the body. This amino acid is active beyond its role as a component of tissue proteins, and is involved in a variety of metabolic functions including supporting the immune system, gastrointestinal integrity, insulin secretion, neurological activity, and muscle protein synthesis.

These are the top rated anabolic supplements, most likely to help increase muscle size and strength when taken in conjunction with intense resistance training:


Supplement Daily Intake
Arginine 3-9 grams
Beta-Alanine 3-6 grams
Branched Chain Amino’s 5-20 grams
Creatine 3-5 grams
Glutamine 10-30 grams
Protein 1.5-2 grams per pound of lean body weight

Supplement test

Scott Schwab
Today I wanted to put fat burners to the test. Many people take them and can swear by them, but is it really the most beneficial thing for you? I have taken fat burners and tried weight loss pills and can definitely say they are not all created equal. I have taken hydroxycut and saw minimal results. I took Xenadrine and did not finish the bottle. It is important to remember that there is not a magic pill that will do all the work for you. However, I do suggest if you are going to take something that you get a couple of ingredients at the top of your list.
Thermogenic
A thermogenic by definition is the production of heat by metabolic processes. Weight loss pills today can increase the bodies temperature by stimulating the metabolic process. In this way your body becomes an oven and can burn fat more rapidly regardless of whether you are working out or not.
Appetite suppression
Many of us including myself struggle with portion control. Again appetite suppressants can drastically reduce caloric intake. This should never be used in a way that a person does not eat. The intention is to reduce the intake and not eliminate it. You need fuel or food to have the energy for your body to burn fat. Some of the ingredients that are most popular in appetite suppression is ephedra and caffeine. Ephedra was taken off of the market, but has now been cleared to be back on the market. Caffeine has a natural form called cassine, which the body digests more easily and does not have the crash syndrome.
Beta-Phenylethylamine
Beta-phenylethylamine can resduce stored fat by concentrating on the lipolysis, which is our stored fat. This happens through enzyme and hormone interplay that focus on the receptors being sent by our body. Catecholamine; AKA, the adrenaline will help breakdown the stored fat and is sensative to lipase, or fatty acid mobilization. Essentially, imagine the enzymes released by the pill, go to work eliminating the storage sites for the fat and through adrenaline release will send receptors so the body does not store fat in excess.

Anyway there is a lot of science behind many of the products. Weight loss is a billion dollar industry. The goal is not to have immediate results, because they are not sustainable. Sustained results happen as consistency is the gas and determination is the vehicle. I suggest fat burners only to help get things jump started or to get back on track with your weight loss goals.
If you make the goal to lose 2 pounds a week, you will lose 16 pounds over the course of a challenge. It may not be a lot, but if you keep that course for 6 months which is just three 8 week challenges, you will have lost 50 pounds. It is a battle, but one that can be won, if you are willing to have the slow and steady successes. Like the tortoise and the hare. Slow and steady wins the race!
If you are are thinking about a fat burner to kick off 2011, I would suggest a product called VPX meltdown or RX6. Both have a great amount of research behind the products and will give you safe results. Both can be found on the website at www.mixersnutrition.com

Supplement For Success!!

Everyone wants to obtain a certain look, feel, physical capability etc etc. Everybody wants "that body". Everybody wants to be in great shape. The main problem with most people is they don't have or know the tools that they need to help reach their goals. In this short blog I will touch upon some supplements that I have dealt with for quite some time that have helped me reach or come close to the goals that I have set before me. In essence, supplements for me are a way of convenience. Supplements give me the ability to take in certain nutrients that I might not necessarily come across on an everyday basis or I might just not have enough time to get from whole foods. Here is a list that I believe everyone should at least try for the next 8 week challenge. They will help you reach your goal at a faster rate and will give you the ability to train like you've never trained before. I have worked in the nutrition field for over 7 years now, so I have come pretty close to sorting out the garbage mainstream media advertised supplements.

Protein ; for those of you that are striving to burn fat and gain muscle (lean out) I urge you to try the dymatize elite gourmet protein. It has 22 grams of protein per serving and less than 150 calories. Imagine if you cut 2 meals per day that average 300 calories and substitute it with a simple protein shake. You will be reducing your caloric intake by 300 calories per day!! Not only that but you will be supplementing with something that will be feeding your body the proper nutrients to build muscle and burn fat.

Creatine : Maximize v2 by iforce nutrition. Now this supplement will give your body the ability to workout longer and harder than you ever have before. Say you workout 5 times per week, 30 minutes longer than previously. That is an extra 150 minutes of fat burning hard work that you expend per week. That is over 600 minutes per month!! It's a simple method of compound interest put into a body formula. The longer and harder you workout throughout the months the faster results come!!!

Aminos : While cutting calories during a diet you typically lose muscle mass due to the simple fact that you are taking away nutrients. An easy way to spare or build muscle while cutting is by supplementing with amino acids. Amino acids are called upon for muscle building/recovery. When the body is starved of certain building blocks of muscle your body will actually utilize real muscle tissue for energy. By taking a concentrated version of aminos your body is actually able to store or build muscle even though you are restricting calories to burn fat. The best supplement in my opinion is VPX Power shock!

In closing, with what scott posted in the previous post and these supplements that I have listed here can be a great combination to help you attain the goals that you strive for. Give it a shot, what do any of you have to lose?! You now have the tools and knowledge so there is no excuse anymore! Go out there and attain the goals that you have set for yourself.

Protein : dymatize elite gourmet
Creatine / pre-workout : Maximize v2 by Iforce
Amino: VPX powershock

Supplements

Scott Schwab:
I wanted to write and talk about some of the supplements that all of us should be taking no matter what our dedication to the gym is. I am a firm believer in supplements and have seen the drastic results when using them. There is a little research that needs to go into your decision and you should not assume that just because it is sold on the Wal-mart or Costco shelf, that it is good for you.

Multi-vitamin
Vitamins, minerals and other essential nutrients are the body's fundamental building blocks. They support a strong foundation and are responsible for our energy levels, performance and vitality. You want to always make sure that the A,B,D vitamins are included. However, it is also important to have Zinc, fish oils, magnesium citrate, potassium, and calcium as ingredients included. My pick for one pill rather then popping 5-10 that all do different things is Opti-men and Opti-women. The performance is legitimate and there is plenty of research and time on the market to back this product up. You can find it at: www.mixersnutrition.com

Fiber
As we age our bodies naturally start slowing down. The key for any metabolism and the health of your inner-body is to have some fiber to keep things flowing. Benafiber is a good product, but there are better out there. Find a fiber that not only helps to keep things moving, but will repair with digestive enzymes. Additionally find a fiber that will deliver a pro-biotic that keeps you healthy and will supply an army of antibodies that will eliminate bad bacteria and produce good bacteria. I know that sounds weird, but our bodies need bacteria to help the body fight off flu and sickness. My pick for the fiber of all fibers is by Myogenix. The product is called Pro-Fiber and Chandi and I personally take this product daily. You can find it at: www.mixersnutrition.com

Protein
One of the biggest myths about protein is that all are created equal. Nothing could be further from the truth. Protein is delivered in drink form, powder form, and even pill form. The form is not necessarily the key. The main objective is to look at the sugar and calories and compare it to the amount of protein that you are getting. Another myth is that proteins all taste bad. Again many taste chalky and gritty, but with the advancements in flavor extracts, you can get good flavor and not have to take on sugar, fillers, and calories. You need to understand that many of the proteins serve as a meal replacement. It is the best way to incorporate the plan of doing 6 meals. When you are busy, you simply throw some protein in a shaker with water or milk, and enjoy. One key is to have a protein that is an isolate so it mixes well.
The last myth reveled is that protein will make me bulk. Not true! There are proteins that are meant to help people bulk, with pre or post-work out additives. However, in its basic form it is meant to give you more of the stuff that your body needs. As a body works through the protein that it has in storage, the body will start burning muscle and break down the bodies health. Protein is your fuel and you need to give it as much as you can. Protein is a huge difference maker and you should be taking the best stuff available. My pick is Dymatize Elite Gourmet. It is a high quality blend that actually has time-release agents to give you releases during the day. It also mixes very well and the gourmet is a great tasting product. You can find all the flavors and blends at:
www.mixersnutrition.com

In conclusion, you will have better results, quicker, by taking something that will naturally help the body to act. There are thousands of products and based on your level of commitment and desired results, we can suggest other products. However, regardless of whether you do nothing in the exercise department or you go frequently, these are the building blocks for a strong foundation.

"Cause im down to my last"

Scott Schwab:

Apologies for the lack of posts coming in, but the best advice we can give on days that something new and exciting isn't posted, look back through the older posts and create a rerun, like the good ole days with saved by the bell. Anyway so with all the craziness of moving, traveling, and not having sufficient Internet, we apologize. We still do hear from many of you by email or some other way and encourage any of you that are doing the 8 week challenge to start preparing for the results. This week and next is all we have, so lets hunker down and get serious. We do still need to get products to Krissy, so let us know what you would like. Also Zach we do need to get you what you requested. T-shirts are made, I just need to have them sent from Drew in AZ. They are bright Lime Green and they have been a hit down in the AZ sun. I was going to make a black and white version, so let me know if you would rather have that. Remember 1 male and 1 female will win their choice of product and a T-shirt.

The reason we give the supplements is we want everyone to have the chance to try them. The directions on the supplements can sometimes throw people for a loop. If you need any help, please let us know. Additionally, if you can avoid it, get your supplements from a place that carries a variety and quality. Anything that you can get in a box store is not going to be the highest quality. I am sure you know that and may not care, however, realize that you are looking for results and you will get what you pay for. The one exception that I have seen is Muscle Milk is a decent product and I know you can get that from Costco. Vitamin world is good, as well as there are many online stores available, including http://www.mixersnutrition.com/. I thought I would throw in a plug, but lets get to business.

Supplements:

The reason for taking supplements are far reaching. I do want to list a couple that may be of interest to you as you seek a more healthier you.

Increased Energy

Better circulation

Weight loss

Muscle growth

Fat Loss

Increased focus

Proven Results

Effective workouts

Better Exercise sessions

Basically, if you have a goal to obtain health or fitness, it should include an active lifestyle, consistency, healthy eating, and supplements. I can promise you that there are healthy and safe supplements that are not meant to have you look like a brick house, or put on mass or size. My biggest suggestion is that you come up with a goal for yourself and talk to a doctor, physician, trainer, or do your own research. We have seen some great results from people who are willing to try supplements and many of you can attest to this. I can, I have seen more results with supplements then without. I do the research and then take the products that can help me obtain my goals. If you have any questions or need any help don't hesitate to ask. We may not know the answer, but we can easily find it for you. Lets toast our glass of water to a great last week and a half. Thank you for all your support.

For all the ladies

Scott Schwab:

Here is a post dedicated to the lady readers. I was reading through a fitness magazine and found some great articles of helpful hints. One of the hints was to the women of our lives. If you have never picked up one of these magazines it is a great idea, plus it is a better pick in my mind from the magazines that stalk the superstars.

Change your style:

89% of women skimp on fruits and vegetables

This is why it is so helpful to start your day with a smoothie. In this way you will be having your fruits and if you through in broccoli or spinach, you get your vegetable serving as well. Don't fool yourself, Jamba juice smoothies are not where it is at. Make your own smoothies and live better without all of the sugars. Our bodies do not know what to do with the processed sugars, preservatives, additives, and color extracts. So it sits and gathers bacteria in our body. Sugar is the worst if you ever have some time read this article about sugar; it may make you think twice.

http://www.healingdaily.com/detoxification-diet/sugar.htm

Change your life:

The majority of women also are deficient in the daily requirements for important nutrients like calcium, magnesium, folic acid, and Vitamin E.

In short these are many of the things that you will find in supplements and a daily vitamin. All of us should be taking some type of daily vitamin. You can ask a doctor what might be right specifically for you, however, usually what they will tell you is anything over the counter works. My suggestion is that you find something that includes all of these nutrients.

Amino Acids

Scott Schwab:

Today we wanted to breifly explain the benefits of Amino Acids and why you should include them in any regiment.

Amino acids are the building blocks of protein and are utilized by every cell in the body for a variety of crucial functions. Normally we obtain amino acids from our food sources, particularly those high in protein; the body breaks these proteins down into their constituent parts and our cells use these to build the specific types of protein each of them needs. Amino acids are critical to our body's proper functioning. Their role includes repairing muscles, organs, nails, hair, skin, ligaments, and glands. A deficiency in even one of them will severely compromise one's health. Deficient people, however, are not the only ones who choose to supplement with amino acids; some people opt to increase their intake simply for therapeutic benefits or benefits that include general nutrition and benefits for endurance athletes.

There are two types of Amino acids:

Non–essential aminos are produced by your liver - these account for approx. 80% of all amino acids you need.
The essential aminos cannot be manufactured by your body and need to be taken in through your diet.

Amino acids not only build proteins but some are critical to metabolic functions and others act as precursors to neurotransmitters – the chemicals that convey messages from one nerve to another.Amino acids also act as cofactors to vitamins and minerals – not for absorption but to allow them to perform their duties correctly once they have been assimilated in you.

Amino acids may be helpful when used in connection with the following conditions:
-Alcohol withdrawal (DLPA, glutamine, tyrosine)
-Alzheimer's disease (acetyl-L-carnitine, tyrosine)
-Angina (arginine, carnitine)
-Athletic support (BCAA, carnitine, creatine, isoleucine, leucine, ornithine, ornithine alpha-ketoglutarate, valine, whey protein)
-Benign Prostatic Hyperplasia (alanine, glutamic acid, glycine)
-Bronchitis (cysteine, N-acetyl cysteine)
-Cancer risk reduction (soy)
-Chemotherapy support (cysteine, N-acetyl cysteine)
-Chronic Fatigue Syndrome (carnitine)
-Chronic Obstructive Pulmonary Disease (cysteine, N-acetyl cysteine)
-Congestive Heart Failure (arginine, carnitine, taurine)
-Depression (DLPA, L-phenylalanine, tyrosine)
-Diabetes (carnitine, taurine)
-Emphysema (cysteine, N-acetyl cysteine)
-Epilepsy (taurine)
-Hepatitis (thymus proteins)
-Herpes simplex (lysine)
-High blood pressure (taurine)
-High cholesterol (carnitine, soy)
-High triglycerides (carnitine)
-HIV support (cysteine, glutamine, N-acetyl cysteine)
-Hormone replacement therapy (soy)
-Infertility (male) (arginine, carnitine)
-Intermittent claudication (carnitine)
-Liver support (methionine, taurine)
-Menopause (soy)
-Osteoarthritis (DLPA)
-Pain (DLPA)
-Parkinson's Disease (L-phenylalanine)
-Peptic ulcer (glutamine)
-Phenylketonuria (leucine, tyrosine)
-Postsurgery recovery (BCAAs, creatine)
-Rheumatoid Arthritis (DLPA, histidine)
-Ulcerative Colitis (glutamine)
-Vitiligo (L-phenylalanine)
-Wound Healing (ornithine, ornithine alpha-ketoglutarate)

Recommended dosage: Proteins should account for approximately 15 of the daily diet. Athletes generally need more.

For additional and very helpful points about Amino Acids read this link.

http://www.nutritional-supplement-truths.com/amino-acid-supplements.html

Facts about protein

Scott Schwab:

I thought that I would take a day to post about protein and the benefits of taking it regularly. As you know both Chandi and I are big proponents of taking supplements, but I also wanted to take the approach of those who do not take it and possibly point out a couple of benefits that one could experience by taking protein.

Protein is the building block of muscles and essential for repair and growth of muscle after exercise. Whenever you exercise, and particularly during resistance exercise, you cause microscopic damage to the myofibrils of muscle fiber. The effect creates a stimulus and environment for muscle repair and growth. The body responds to the damage by sending nutrients, including protein and other growth factors like testosterone, to the muscle to help it grow.

Protein is not used by the muscle, even though at times that is a myth believed. Muscles use fats and carbohydrates for their fuel, except for in extreme circumstances like starvation. Research shows that protein consumed before exercise and within 30 minutes of finishing your workout will help with growth and recovery. Protein is an important component of every cell in the body. Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.
Along with fat and carbohydrates, protein is a "macronutrient," meaning that the body needs relatively large amounts of it. Vitamins and minerals, which are needed in only small quantities, are called "micronutrients." But unlike fat and carbohydrates, the body does not store protein, and therefore has no reservoir to draw on when it needs a new supply.

Foods High In Protein

-Peanut Butter

-Chicken

-Fish/Tuna

-Yogurt

-Eggs

Weighing in on Creatine

Scott Schwab:
I wanted to sound in on the creatine discussion and give another point of view. In my experience, I have taken three different types of creatine. Initially I took a serum based creatine that was supposedly great. I found though, that as I took the creatine, my shoulders fell like they were going to pop out of socket (not good). I did not finish the cycle and decided I was better off without it.
One year ago I started to take NO Explode, a popular creatine that has good reviews and boasted great taste. I enjoyed taking the creatine and found that I had very quick results of building muscle. However one thing I did see is that I also put on some extra weight because of the intensity of lifting.
I started on Monday with Hypershock. I have to admit that I was hesitant and put my trust Drew and others that I have consulted with on the subject. My goal for this 8 week challenge and beyond is simply to get into a marathon and triathlon body frame. That will require me to loose a little weight and I have changed my whole regiment. I now swim, bike, and run 3 days a week and lift 2 times in more of a toning fashion.
As I have been training I have been doing either swim, bike, or run for about 45 minutes and being so tired that I stretch and call it a day. Monday though, I was like a dolphin in the water, finishing my 1/2 mile swim in 30 minutes. I then felt crazy and moved onto the bike. I found that I was like Lance Armstrong, yet not as charming and oh yeah, as good. However I am happy to report that I rode 12 miles in 31 minutes. Finally I thought, I am on a role, I may as well try and run. I ran 1.2 miles and ran out of time at the gym. My goal in training will be to do the entire sprint triathlon in the gym in an hour and 30 minutes.
I have not had this kind of energy for quite some time and feel that it was a result of training and in a big way the creatine. I have researched and found that many triathletes, cyclists, and even runners take creatine. Obviously they are not looking to bulk. The best part of the creatine was how I felt today. I lifted today and was able to return today as strong as yesterday, without the intense soreness.
I will continue to monitor this and fill you in as I go. At this point in my life, workouts, and training; it is a breath of fresh air. The energy is great and I feel motivated to go to the gym and see what I can accomplish. Thank you to whomever posted those links on yesterdays post. It was a good look into the issue from others eyes. I also wanted to post a link to the most motivational story I have seen or heard about in years. If you have not seen this, pass it on. It makes me cry every time I see it.
http://www.youtube.com/watch#playnext=1&playnext_from=TL&videos=nbiENYN2ZTs&v=cxqe77-Am3w

You have got to try this!!!

Chandi Schwab

Most of you know that Mixers Nutrition is the name of our business and that we promote a healthy lifestyle aided with supplements. I have shared with you how supplements have changed my life, and I discovered a new one today that I want to share. I have Taken Whey Protein and Fiber with enzymes for quite awhile now, both which I absolutely love! I put them in a yummy smoothie every day. Yesterday Scott showed me a product called Hyper Shock by Myogenix (the same line that we use for our other supplements) and he told me that I should try it. I immediately responded with"Women can take that too?" He said "Of course! It is a great supplement for energy while you work out."

Today was a magic day! I mixed one scoop of it in my water bottle and drank it on our way to the gym. Holy Cow!!! Today was the best work out I have ever had. My energy was through the roof and I felt like I could just keep going. I am sure I will be pretty sore tomorrow. Often times women shy away from the word creatine because we think of bulking up, but if we aren't lifting extreme amounts of weight that is not going to happen. Hyper Shock creates high energy with a natural form of caffeine called Casein. It provides 8 hrs of energy, strength, mind and muscle connection, and focus. This is a product I highly recommend after just one use. I still feel full of energy!

Remember this...It is more important to focus on how you feel rather than how you look. If that is your main purpose for living a healthy lifestyle and working out then you will be pleased with the results with how you look as well!Keep up the great work!

Getting Back to the Basics!!

Drew Cavner
For those of you looking to up your results for the new 8 week challenge, open your eyes and ears. As many of you know it takes time and commitment to change your body. It's not a 1,2, or even 3 week process. It takes time and great effort. The best advice I can offer for the next 8 weeks is "DON'T BE A SLAVE TO THE SCALE". I want everyone to focus more on body composition change rather than actual number fluctuations. If I weigh 210 lbs and I lose 5 lbs of fat and gain 5 lbs of muscle I will weigh the exact same, but I will look completely different. I always use the way my clothes fit, and how I look as a measurement tool. The biggest mistake I see people doing is starving themselves of protein and other important nutrients just to get their "number" down. Someone that loses 10 lbs of muscle and 10 lbs of fat will have accomplished nothing. For the next 8 weeks I want people to say, "I want to go from a size 36 pant to a size 32". "I want to go from a size xl shirt to a Large". Use that as your motivation rather than weighing yourself every single day.
With all of that being said I want to briefly touch upon supplementation that will help you reach the goals that you have set for yourself. PROTEIN! PROTEIN! PROTEIN! Without an adequate amount of protein you will not be able to build or even maintain muscle. Without muscle you cannot obtain that "Lean" or "toned" look. If you don't have enough time to prepare 6 full meals per day start considering taking a protein powder. It's fast, easier, and helps you get on a proper eating schedule. If you're not a breakfast person make a shake with fruits and berries mixed with your protein powder. If you don't have time to make a snack or any other meal you are always able to substitute it with a protein powder. Focus on getting 1 to 1.5 grams of protein for every lb of lean body mass. For those of you that are having a problem building muscle or putting that extra time in the gym consider taking a creatine/pre workout supplement.

CREATINE CAN BE USED AND IS RECOMMENDED FOR BOTH MEN AND WOMEN! IF YOU ARE A FEMALE DO NOT BE AFRAID TO TAKE CREATINE!!!!!

CREATINE simply enables your muscles to contract for a longer period of time. If you like to run try supplementing creatine. If you typically fail after a mile of running creatine can help you push your limits. Going from running 1 miles to 2 can be huge for your cardiovascular system AND for fat burning purposes. If you workout 5 days a week for an hour (60 minutes) that equates to 300 minutes (5 hours) obviously.. Say you supplement with creatine and you are able to workout for an hour and a half (90 minutes) per day 5 days a week (450 minutes). That's an extra 2 to 3 hours a week that you are training/building muscle, and burning fat. That's an extra 6 to 8 hours a month. All in all that equates to an extra week of training in 1 month. That's huge!! Stacking a creatine with a protein powder can have a huge impact on your progress. I urge everyone to at least give protein and creatine a try. Trust me, once you supplement with basics like creatine and protein you will never want to workout without them!!

The protein and creatine that I am currently taking is; Myogenix Myolean Evolution (protein) and Myogenix Hypershock (pre-workout/creatine)

http://mixersnutrition.com/page1.php?view=productPage&product=7&category=4

http://mixersnutrition.com/page1.php?view=productPage&product=22&category=10

If you're going try these two supplements out I urge you to contact Scott or myself and we will be able to set you up with a discount. Feel free to email me if you have any other questions about supplementations.

DWCavner@gmail.com

Attention Gentlemen

Scott Schwab:

I wanted to post on something that I was made aware of, just this week. I guess when males turn 25 years old, each progressive year, their testosterone levels decrease by 1% yearly. The problem only intensifies through time and starts to really take place after age 40. The alarming thing is not that all men are losing their manhood, but the effects this has on health and maintaining ones body structure. Every male and female has a balance of estrogen and testosterone. In most people this ratio is not a 50/50% even mix. It varies in every individual and that is what makes each of us unique. Another factor with men particularly is that with the testosterone decreasing more estrogen is left in the body. With the estrogen in place, we find that men will retain more water and potentially put on more fat. This affect causes the body to change in appearance and many times leaves a nice round bowl full of jelly. The reason for the growth in a horizontal fashion, is the lack of testosterone stop burning the fat. The fat now sits and makes a permanent home on the body. Testosterone is a key element for fat loss and maintaining body composition. Without it, you can kiss the days of your six pack and defined body goodbye. There are other factors involved and likely the biggest is the decreasing activity of the metabolism. This gives more reason then ever to get up, get out, and get exercising. In this way you can avoid the change in body composition and fat packing. I will be starting the testosterone booster from Myogenix during this next 8 week challenge. In that way I can give you some personal feedback. However, the research I have done says find something safe and take it regular and the results that you can expect are lean muscle growth, muscle maintenance, and a natural fat-burner that can help you get your sexy back. GET ER DONE

Healthy Meal Ideas

Chandi Schwab

I strongly believe in eating 6 small meals a day versus 3 large meals. This way your metabolism is always working and you are not overeating because you feel satisfied and you aren't starving.It is good to eat every 2-3 hours. I wanted to post some meal ideas and share some foods that are healthy and give me the energy I need throughout the day.It is a good idea to plan your meals in advance and to make a grocery list so that you don't get those extras in your cart that aren't necessary.Each portion should be about the size of your fist.Here are some ideas...

Morning ideas (Eat twice between 6 a.m and 11 a.m.):Start the day out with a glass of water.

*Oatmeal :Either cold or hot, when I eat it cold i just eat it with fat free milk.(I add craisins,bananas,honey,strawberries etc. to liven it up

*Smoothies: with protein are always highly recommended for energy and results.I just use water frozen fruit, banana, fat free yogurt, and protein powder.(Yummy way to keep you satisfied.)

*Eggs with Toast:Either over-easy eggs or scrambled with low fat cottage cheese on top of whole wheat toast.

*Fruit n' Yogurt:Low fat or Fat Free yogurt sprinkled with fresh fruit and maybe even wheat germ.

Mid-day Ideas(Eat twice between 11 and 4):

*Whole Wheat Pita or Wrap:With fat free sour cream or cottage cheese, turkey,tomato,avocado,

cucumbers,lettuce.

*Low-fat Soups:Soups are great! Just choose broth based over cream based

*Veggies:Dip fresh veggies in hummus or low fat dip, Celery with natural peanut butter tastes great!

*Fresh Fruit: Fresh fruit tastes great in cottage cheese,or dipped in peanut butter or yogurt.

*Salads:Get creative with salads adding fruits and veggies,Turkey or chicken, lettuce and a low fat dressing.

*Whole Wheat Sandwiches :Try Tuna, turkey, lean ham,Roast beef, etc,(make it juicy by warming it up,that way you don't need mayo.)

*Whole wheat Crackers:Dip in cottage cheese or fat-free cream cheese, or all natural peanut butter.

Evening food Ideas(Eat twice between 4 p.m.-8 p.m.):I recommend dinner-ish meal around between 5 and 6, and then a small something after that before 8)

*Soups:These are always good and filling

*Salads:Again great way to be healthy , add a protein and some yummy extras with a low fat dressing.

*Chicken or Turkey and Brown Rice: Eat with cooked veggies on the side.

*Seafood:Salmon, Shrimp,Lobster,Crab,Haddock, or swordfish with veggies.

*Whole Wheat Pasta: With sauce of your choice. A marinara is much better for you than Alfredo. Cooked veggies on the side,

*Meat and potatoes:Lean Steak,Lean Ground Beef,Lean Ham, with Yams, sweet potato's, or baked potato(no need for fatty toppings, go with fat-free sour cream, or cottage cheese)

* Tacos or Enchiladas with whole wheat tortillas: Lean Ground Beef, fat-free sour cream, tomatoes, olives, avocados. etc.

*For your small snack after dinner go for an apple, orange, something light.

For your Sweet Cravings:I have loved healthy muffins and healthy Cookies lately.Such as whole wheat and oatmeal with Cinnamon, zucchini ,and bananas etc.There are a ton of recipes online.

Hope these are helpful!! Remember to drink about 10 cups of water per day!