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)

Results

Ashley Ludlow

Before


After



Results
I can't begin to tell you the amazing changes that have happened in the last 8 weeks. It's amazing, because unless small conscious changes are being made, I can usually look back 2 months ago and say everything is the same. I have completely changed the way I look at nutrition in general, including the way I eat. I've lost 12 pounds and my clothes are fitting better (I'm in the same pant size as I was in high school!). I've realized that small changes seem to last longer than drastic changes. I've also learned that my ability to recognize and change thought patterns and behaviors is key to making healthy LASTING changes in my life.
The things I did well with were my diet, my exercise, I've been keeping a journal almost every day (especially the last few weeks), my house has been more consistently clean, and I've been drinking lots of water! I can't say that the other goals were complete failure, but just not as big of a focus during this time. I tried to re-evaluate my goals about halfway through the challenge and really buckle down on my health and fitness goals, mental health included. Thank you so much for this opportunity. It's so motivating to know that other people are working toward similar goals. Congrats to everyone who learned something new and made healthy choices!


Mark Pittard


Before


After



Results
This eight week challenge has been a little tough. The main problem was just managing my time. I was able to manage about two workouts a week. I wanted to double that. I stayed about the same weight. When I did workout I focused on higher reps and running longer to get better definition. I am excited about going forward. I have set up a routine that will help me with my workouts. The one thing that I learned is that you just have to make time and also you need to workout in the morning. Statistics show that if you do not work out in the morning you are 60% less likely to workout. Even if you cant workout in the morning I am dedicating myself to just find time eachday to do something.

Results

Jessica Taylor


Before




After



Results

Physical – I gained the 5 pounds I lost last 8 week challenge – My water / sugar fast cleanse lasted 93 hours.

Spiritual – My personal goal is in the making

Mental – The only part of the BPU I got was my mission statement.

This last 8 weeks have been so fast I do not know where the time went. Between work, traveling, birthdays, and all the excuses in the world, My time management needs some improvement.


Austin Taylor


Before




After



Results
Well I am ashamed to say that I only weigh 164 lbs. probably because of my hurt wrist and all of the running I've been doing with Sadee.
- Morning personal devotional was a success and very helpful in my spiritual growth.
- I'm still waiting to see if I pulled off straight A's though it looks like I might be getting a B+ in Stats.
- I found a few formal ways to do service like going to the old-folks home and helping with bingo on saturdays, other than that I found a lot of little ways to do service like making Sadee food or doing the dishes for my roommates.
- I did catch up in my journal, although i still need to do a follow up on the past month now.

Results

Brand Sloan


Before



After



Results
This 8 Week Challenge has been really good for me... the goal was to lose another 25 lbs. (Since I lost 35 lbs with the last 8 Week Challenge) Because I knew I wasn't done with losing weight after the first challenge I decided not to send an after photo last time or A start photo this time so I could treat it more like 1 - 16 Week Challenge. I started at 306 lbs and I am happy to report that I am now at 248 lbs. Which means a grand total of 58 lbs lost... sadly Was 2 lbs shy of my goal this time around but all-in-all very good. My family and I have been so dedicated in eating healthier and doing more things outside. Through the whole challenge I really only had candy once and that was for my youngest sons 1st birthday party! We read every night in the scriptures as a family and I have been doing much better in my personal prayers. There is still about 20 more lbs that I want to lose to get back to my "Engagement Weight" but I am so pleased with the results and thank the Schwabs so much for these challenges to keep me on track. I promise I will keep trying to be healthier stronger person. I feel better not just physically but If feel like I am a better father, husband, and student as well!! Thanks



Scott Schwab


Before



After


Results
This challenge more than others was a struggle. There was a realigning of my priorities where I had to spend more time adjusting my day around. I did not work out each of the days that I normally do. Life is busy and I look forward to the challenge of crafting my day in a way that I can get the things that are most important done. Going to the gym is therapeutic for me. When I go, my day goes more smoothly and I find that I act rather than react. I had a chance to talk some Mandarin to a person and found that I may not be getting the training I thought. The words I was speaking and the correction he gave me sounded nothing alike. Maybe it is actually French that I am learning? Anyway it is a huge challenge, but I may have to resort to other means besides audio learning. I am happy to announce that I have reduced my texting while driving by 50%. I have also heard that 80% of stats are made up on the spot. All joking aside I did improve, but I need to improve more. It is really dangerous and I just need to watch seven pounds each week until I am healed. Anyway I did read two books, which is such a great source of relaxation for me. Weight wise, I did get down to 180 after the cleanse but have slowly worked my way back up to 190. I have got to find a way to be down at the 180 range. I feel better down there and also feel I look better. Well at least I have some great things to look forward to for the next challenge. whoo raaah

Results

James Hansen

(No Pictures available)

Results
So I failed miserably because of things like this. (my after picture.)
But because of my being able to get a substantial job and finishing the first draft of my novel. Not everything was a loss.



Jennifer Pittard






Results
Alright so I have had some ups and downs this last challenge, but overall my exercise was consistent and I included weights in my routine. I could really see i difference with tone and I am going to continue with light weights and lots of reps. Something that I didn't include in my initial goals was increased spirituality level. I have really tried everyday to read at least a chapter in my scriptures and also say morning and nightly prayers. This has given me an added boost of confidence at times when I didn't feel as good about myself because I had a bad food day or didn't get to the gym.
Still working on the food thing. Finding a balance is extremely hard as a poor college student, but its getting better. This has been a great experience and I have learned many new things about myself and also my fitness level.

Results......

Before



After

Stephanie Crandall


Results
I did drop a percentage of body fat, to 18% which is huge for me! I'd never been able to get past 19, so that was my biggest accomplishment.
So my 8 week challenge started out kinda rough. I survived the "no chocolate" goal for maybe a week, and realized I just can't deprive myself or I go crazy and then binge. So I just reduced my sweets & desserts quite a bit, but had them on occasion.
My husband may think otherwise but I did make more of an effort to spend less on things I don't need, it was definitely an improvement I think!
We did make it to the Temple at least before we left to St Louis so we were happy about that.
My weight is still the same (maybe a few pounds more) and I was discouraged but realistically, I know I hit the gym hard especially in the last few weeks and lost body fat, so it's all good.

Before



After


Aaron Crandall


Results
This challenge was good. I feel like I have definitely made it a habit to work out now and not eat fast food anymore except subway. I feel like this is the healthiest I have ever eaten and probably the best I have felt since I was a little kid. Haha. As far a my goals they were changing somewhat throughout the challenge. Instead of running and trying to lose weight a ton now I am trying to add muscle. So....

I did get to 10% body fat which was a huge accomplishment from the end of last summer when I was 22-23 percent. I think I lost 2 percent on this challenge.

My abs are showing more but I would like to get em showing even more by the end of the summer I need to look like Arnold Schwarzenegger and Scott Schwab. Lol. My 2 idols.

I ran for the first half of this challenge but my gym time has been shortened lately because I started my summer of selling alarms so I have been focusing on lifting now. I will start running again after the summer and would like to compete in some races.

I got my books read. Urbans way and a nutrition book

And I believe I sold more like 15-18 alarms during the course of the challenge so more than my goal.

Thanks again Scotty for putting on these little contests so I can have a reason to push myself.

Midway check in for 8 week challengers

Dyan Schwab
Well I am proud to say that for 31/2 weeks I have not eaten gluten, eggs, or cows milk (my 3 allergies). I have faithful with my working out in the morning for an hour at least 3-5 times a week. I have been trying to drink at least 64 oz. of water. All in all I have been
really good with my goals up until now, it has been really really frustrating not to see any weight loss when I have cut out 3/4 of what I enjoy eating and used to eat...but I am proud that I have stuck with my goals for 3 1/2 weeks.

Mark Pittard
So, Mid way results have been ok. I need to concentrate more on running. Need to bump it up to 10-12 miles a week. Weights need to improve to atleast one more time per week for me to hit my goals. Four times a week needs to be the norm from here on out. Less sugar will help with that as well. I have been doing great with not texting and driving.

Jessica Taylor
My half - way post - I lasted four straight days ( shy of three hours ) without sugar. I started with a 24 hour fast. And just had water for 69 hours. Between traveling , birthdays and my birthday , I have gained the five pounds I lost the last challenge. :( Ready to re-commit. Through brainstorming for the bpu I have created the vision/mission statement I want for the raw/vegan rest. That has been worth every penny. :) starting today, I am going on a no sugar fast for the till next thursday. 7 days.

Austin Taylor
I am about 168 lbs. Since I hurt my wrist i haven't been able to work out anything upper body, but lower body i have. I have been having my morning devo daily. I caught up in my journal. I could do better in weekly service. And I'm on track for straight A's!

Jennifer Pittard
I have stayed about the same weight but have been increasing my miles on the tread. I have been dealing with knee issues that have slowed the process. I have looked into interval training and it seems to be giving me a really great workout. Struggling on the weight lifting but I am doing better. Eating habits have gotten a lot cleaner and I am trying to stay away from eating late at night although I do have my moments. Things are improving and I am on the right track.

Mid way point for the spring Challenge

Chandi Schwab
So far this challenge has gone well. It went really well in the beginning. I have been running so much with marathon training that I have been so hungry. I have been trying to eat good nutritious food, but all I seem to crave is junk food and sugar. I always want to justify and convince myself that I deserve to eat what I want because I burnt 1400 or so calories that day with my run alone,but when I do it really affects my performance and I just feel so blah. I am getting back on track and fueling my body with the right foods. Unfortunately, I have had a calf injury the past week and haven't been able to run .I hope to be able to get back out there soon. I still have been working out at the gym so hopefully I won't have to do too much catch up work. My goal for the next 4 weeks is to eat even better especially good energy foods. I also still need to read a book, and manage my time better.

James Hansen
I've lost six pounds from eating healthy and trying to stay active. I am going to build on that and hopefully reach my goal of 170! I also am getting to the finish line of the first draft of my novel. I'm riding high and I just need to keep going!!!

Stephanie Crandall
Well I've been meaning to get my body fat tested and haven't yet, but hopefully it's down a little. I've been focusing more on calorie management to see some better results. I've been eating "less" chocolate, not necessarily none, but it's helped to cut out some sugar. I'm trying to spend less money, although it's hard to monitor (next challenge I'll try to be more specific). This next 4 weeks I wanna really work on getting where I wanna be!

Aaron Crandall
Been working out good but I've decided it's more important for me to lift than run as much so I'm probably running 15-18 miles a week now. Selling lots of alarms. Need to read more so I can finish a couple books.

Scott Schwab
I did the master cleanse and actually made it the full 10 days. It is definately not as fun as one would think. However, I did feel that I accomplished something that I did not think I could do. I enjoyed the control that I felt and I had great weight loss. I have reached my weight goal and now it will be about maintaining and preparing for my sprint triathlon April 16th. I also really need to get serious about my goal with Chinese. 4 weeks here I come!

Cory Hamilton
I havent been great with my weight loss goals but am doing very well in the others. I am definitely not on the pace i would like to be with my weight loss goal. However, we are in the process of buying a home and that is a goal that my wife and I have had in place for a very long time. These next four weeks will be great!

8 week challengers

Here are some more posts of our 8 week challengers (Kind of have a baby theme going on...I like it)


Brand Sloan
















Goals

-Lose another 25 lbs
-Exercise 5 days a week at least 30 min.
-Finish another book
-Don't eat sweets for the whole 8 weeks
-Go to the temple once a month
-Say personal prayers every morning and night (on my knees)
-Go on at least 3 walks as a family each week!!







Hallie Ford

















My Goals:

-Lose 20 lbs
-Drink 12 glasses of water a day
-Get back on track with school work (nothing below a B)
-Set a budget and stick to it
-One on one time with my 4 children
-In bed by 12 p.m.
-Help Berkley to get more organized with her school work, Alabama ready for Kindergarten, Emerson ready for preschool.
-get to know the ladies in my ward better



Mark Pittard















Goals

-lose ten pounds of bad fat
-run four times a week
-weights three times a week
-no testing and driving
-no pop
-one sweet a week
-train myself to workout in the morning
-win the competition


Jennifer Pittard








Goals
For almost half my life I have been obsessed with weight loss. I don't know if that obsession started with my love of dance and staring at myself in a leotard and tights in front of a mirror for 5 hrs a week or the fact that I am just not built like a size 2.
I have struggled with that realization as I am sure many women have. During my freshman and sophomore years of high school I struggled with an eating disorder. I had such a distorted vision of myself and what "pretty" is supposed to look like that it controlled my life. I was obsessed with food and exercise.
About my junior year I realized that I was dealing with a serious issue. Although my friends and family were concerned, I could not except it for myself until then. I had no idea how hard the process of healing was going to be.
Its been about 7 years since I had this realization and I am still recovering. And I will probably still be recovering until I am 99 years old. Nobody realizes the mental consequences that are consumed with eating disorders. My view of food has completely changed and the way I view myself.
With that said I have had many victories in discovering the balance of being obsessed and healthy. It is important to do what is healthy for your body. I know that I will never be a size 2 but I can be fit and sexy in my own skin.
My goals for the next 8 weeks are to keep finding that balance. My recent goals in running have been to keep racking up my miles, but with a hurt knee I am just trying to maintain the 4 miles that I run every other day.
I also want to incorporate weight lifting in my training. The main areas that I want to focus on are the legs and arms.
-Hamstrings
- Quads
-Inner/Outer thighs
- Biceps
-Triceps
-Shoulders

I hope to see increased definition by lifting at least three times a week. Cardio max 1 hr. each session then lift. And a stretch session. Off days cross train with PIYO- which is Pilates and Yoga mixed. Also Included on off days an aerobics class called Hustle which involves hip hop.

I want to find a balance with food. Hopefully I will be able to find new recipes that are easy and good on a budget for this college student. I'm not sure if losing weight is a main goal this session, but hopefully inches lost.
My first success this 8 week session is running my first 5K race!!! That was a great experience and there will be more to come for sure!!!!

Spring 8 week challengers

First group of challengers are posted!Check them out!


Carter Crandall
(I had to post this...look how cute he is)




Carters goals

Gain 2 lbs of fat
Eat my vegetables
No biting anyone in kid club
No throwing food
Learn to poop in the toilet

These goals will make my parents so happy!! Then they will get me a trip to Disneyland!!

Aaron Crandall




Goals

-Get below 10% body fat
-Get my abs showing more-do ab workouts 4 times a week
-Run 20 miles a week the first month then 25 a week the 2nd month
-Read Urbans Way. And a nutrition book
-Sell 10 alarm systems


Stephanie Crandall




Goals

-No chocolate for 8 weeks
-No eating after 8 pm
-Read scriptures everyday
-Get below 17% body fat
-Spend less on things I don't need


Cory Hamilton



Goals

- lose 28 lbs
- one weekly date with Hayden and one with Megan
- Private financial goal
- Private spiritual goal
- No grades lower than a "B" in my school classes


Megan Hamilton



Goals

- Lose 15 lbs
- Eat 6 small meals a day and do not eat after 7pm.
- Daily scripture study and prayer.
- Go to the temple once a month.
- Do at least one special/fun thing with Hayden a day to spend more quality time together and help him develop his speech.
- Always be reading a book
- Start my blog


Ashley Ludlow




Goals

In the 8 weeks I'd like to:
*Lose 22lbs or more (get to what I weighed on our wedding day)
*Participate in daily personal scripture study, prayer, and journal entries.
*Hold family scriptures and prayers each day and home evening once each week.
*Keep a clean house, specifically:
No dirty dishes in the sink when I go to bed,
Wash, dry fold and put away one load of laundry each day,
Take 15-20 minutes after dinner to tidy up clutter each night.
Once a week thrououghly clean each room (Can be spread out throughout the week) ie: vacuum, dust, sweep and mop, scrub bathroom etc.
*Go to bed before 10:00pm each night.
*Drink at least 8 glasses of water each day (64oz)
*Get at least 30 minutes of activity at least 5 times a week



Russell Ludlow






Goals

*Go from a size XL ACU's to a size L
*Get down to 209lbs.
*Get good grades in class (B or better)
*Read scriptures and pray daily
*Keep his dishes clean
*Not procrastinate doing laundry and folding clothes.


Sam Woods



Goals

*You guys are great to continue to do these challenges​. Current weight 212. Goal weight 196. This spring challenge for me is going to be strictly weight focused. The trash talk is already starting with my local cycling buddies and I am ready to make some changes.