Back to the basics

J.C. Leach
Today I wanted to give a little insight on something that I believe is overlooked in the gym. The back. Too often people focus on attaining the “beach body” that they forget about the overall balance, in a workout regiment, that is needed to achieve the physique everyone is looking for.
I mentioned balance. It is important that you get an even workout for each body part. A good rule of thumb to know for the back, is to do counteractive lifts. By this I mean if you do flat bench one day, before you do flat bench again you should do seated rows. It is the same idea just reversed. Chest exercises are all in the pushing or pressing motion, while back is the opposite pulling or rowing motion. Doing body weight lifts are still my favorite things to do. Pull-ups are probably the best single, overall body workout. They include so many different muscles that doing only a few can make a huge difference in whatever you are trying to accomplish. So try starting off with them and ending with a few more.
Here are a few lifts that I prefer:
Pull-ups
Seated rows
Reverse flys
Body rows
Lat pull downs
Shrugs
Upright rows
Power cleans (for the experienced lifter)
Doing these or a few of these in a day will give you a much stronger back.
Now something that is a little more important and even less known is the core. There is a huge misconception of what the core and what core strength really is. I would say that about 75% of physically active people don’t fully understand it. When you think of the core what do you think of? Abs right? Well that is ONLY half of it. The lower back is just as important as the abdominal muscles, and just like your upper back, it needs to be as strong as your abs.
Here are a few core workouts that involve the lower back:
Front stabilizers or planks
Side stabilizers or planks
Reverse hypers
Incorporating these into an everyday ab routine would help tremendously with things like lower back pain. Remember to always stretch first and don’t leave out the cardio. Also, don’t forget the balance of the workout. It will benefit your physique and overall health.

Healthy feet

Scott Schwab

I thought that I would post on an area that is often over looked. So often we buy shoes for look or for fashion, but not comfort. We research who we will invest our money with, buying a home, places to eat, etc. On a scale of importance obviously investing money and buying a home are much more serious than buying shoes; or is it. I believe that the time spent in researching a shoe is well spent because if we do not take the time and educate ourselves on proper shoes for our feet, we may not be able to enjoy our later years. I am over exaggerating a tad, but the point is serious enough that I want to spend a little time. When a person does not have a good fitting shoe or a good quality shoe the whole body is at risk. Feet can bring a balance to the body or can bring the knees, ankles, joints, back, arches, and toes constant pain. When there is something wrong with our gait or our feet, the whole body is put into an alternative style and thus can have negative effects on the body. At times this may not be completely related by the shoe you wear, but it can be alleviated by wearing something comfortable. Shoes can wear out very quickly depending upon usage and miles walked. I have noticed that some shoes almost deflate like a tire. The effect of this is walking on the outside of your foot which will cause heal spurs, blisters, and leads to poor posture and having unhealthy ligaments, tendons, and bones. The point of the shoe is to protect against the elements in which we walk on, but should be used to support and advance the bodies health. Consistently the best long distance runners are from the Kenya region. Nike did a study on these athletes and found that because they train bare footed, that they develop necessary ligaments, tendons, and the actual bone of the foot. This way the runners avoid injury and damage to their entire body. Now I am not saying start walking everywhere bare footed. What I am saying though is finding a shoe fit for a purpose. If you are a runner, you already know that the shoe means everything to the run and the runner. However, if you are not and would like to get into running or lifting, do some research and don't be afraid to try on all different brands and types of shoes. Unfortunately, the employees of many shoe stores do not know what they are talking about. Fortunately there is a wealth of knowledge on the Internet. Know, there are many different shoes for different types of feet. I have a very high arch and very narrow feet. My buddy Sam has a flatter arch and wide feet. We do not wear the same shoes and never will. Know your feet and do the research, because in the end it will save you time, money, and your health.

I also would like to re introduce and welcome back our guest blogger J.C. Leach. Not only does he participate in the MMA style of fighting, he played College Baseball. He has a great knowledge on what is good for the body and how to stimulate your muscles properly. He will be posting for us tomorrow Wednesday the 25th.

Hip Hop Hips

Scott Schwab

I wanted to write about an area of the body that is worked all day long, but rarely are workouts pointed to the hips alone. I understand though why especially where everything is connected. You can do great workouts that are targeted to the butt, hamstrings, quads, etc. However the hips are so important to our walking, running, and daily life. The best thing to do is to start with stretching. You need to be flexible to benefit in all areas, but especially the hips and the amount that they are used. My favorite stretches for the hips are to stand up right with left foot over right and reach down to touch your toes. Repeat left to right so both hips are stretched. Afterwards get on your back and raise your knees towards your chest at a 45 degree angle with feet on the ground and then put your ankle, of one leg resting just above your knee on the other leg. It would be like you were sitting on the couch and rest your foot just above your knee in a relaxed position. On your back you will pull the foot that is on the ground towards your chest with the leg on the other knee and repeat for other side. The final stretch is done kneeling on one knee with the other knee in the air and foot on the ground. You will notice that the stretch will also work the hamies and butt, but make sure the foot is as far out in front of you as possible. You will want to rock back and forth slowly with your back in the straight up position. These 3 exercises should be done each week, but especially when you work the hips. Exercise #1, take a heavy dumbbell and hold it with both hands between your legs. Legs will be spread shoulder width apart. You will take the dumbbell and slowly squat with your back straight. This exercise is great because it will work other areas of the body as well. 10 reps, 4 sets. Exercise #2, it is a machine in most gyms that I have been to, but you will choose the desired weight and stand on a platform looking at the machine. Prop one leg up at a time on the raised arm of the machine. Set the arm of the machine high enough to the point that your distance moving the arm is as far as possible. You will bring the arm down towards the leg that you are standing on and supporting your body with on the platform. Repeat for each side 10 reps and 4 sets. Exercise #3, You may have to get this from the trainers while at the gym, but it is well worth it. Take an elastic tubing band and put it around both of your ankles. You will want to spread your ankles as far as you can while being able to walk. Doing this will really focus on your hip flexor. Go into the basketball court or find a free area that you can walk at least 20 feet. Walk the distance there and back 4 times. Focus on keeping good posture and taking medium strides. Exercise #4 is another machine that I have seen at many gyms. You sit down and have the weighted arms directly in front of your knees. You will adjust the weight and distance that these arms are to either side of your knees. The exercise also works the groin area very well. Put the arms as far to either side as possible. The machine has you with your legs bring in the two arms to center as if your legs were together, knees touching. Put as much weight as you can handle because this exercise also has a great way of working the inner thighs and getting a good stretch for the entire area. You will love the workout and make sure that stretch with the exercises as well. Another bit of advice that I will give to everyone especially myself is to find some type of yoga class, even if it is only for once in a week for 30 minutes, so that you can get your stretching done. Make sure you stretch everyday, but once in a week, do an in depth stretch. Jerry Rice was quoted as saying the reason that he feels that he had the career he had and was able to avoid injury is because he spent as much time stretching as he did lifting and running.

Avoiding the No's in life

Scott Schwab
I wanted to see if today I could touch on a couple of the points of health with one post successfully. I read the other day that a child will hear the word no or something close too that 148000 times in there growing years. That is incredible, but what is even more incredible is how that prepares our minds. The author points out that the human mind becomes conditioned to hearing No's and therefore reacts negatively to them. No is something that is a part of life; however, if we do not learn to hear them and respond appropriately to them we will not accomplish our goals. For instance, with my experience in sales, no does not mean no the first time you hear it. It means I don't understand, or I think I understand and my current education leads me to believe that I am fine. The person may be fine in their current situation, but I know in many instances that they could be better off, have more satisfaction, and get the value that they perceive to be getting from the product. Other times no does mean no, but it does not mean quit your life, stop existing, growing, or bettering yourself. The point of this ramble is this; if we always listen to the No's that we hear from others and hear from ourselves we are literally stealing away life's experiences and a chance at growth. The negativity alone that is communicated through the word no has a debilitating effect on our desire. We need to tone our ears to what the No's mean in our life. When setting up a workout plan, it is wise to say the things that you will do; not I will not do this, or not eat this, etc.. The reason behind this is those are things that likely are part of your life at that current time and when a person does that thing or may not be as resilient to begin a regiment, the mind says well, you tried, lets get back to being our old selves. We should build ourselves through the positive form of speaking. Such as, I will workout today no matter how tired I am. Set it as a commitment and follow through. Remember that something has to be done 21 days to become a habit. You will definitely experience challenges and potential No's within that time frame and it is important to turn the no into a yes I can, and yes I will. Try this in all areas of your life. The simple yet powerful change makes a big difference. As a visual example I would like to present to you my friend Vincent. He refused the No's and said Yes I can in a way that I have never seen in my life. Copy and paste the link into the address bar. Enjoy http://www.youtube.com/watch?v=xp6qJ7LZNlg&feature=PlayList&p=D418691BE04741A9&playnext=1&playnext_from=PL&index=3

Happiness is a decision

Kimmi Cowley

“Happiness is a decision.” True happiness stems from great friends…family and good health. The decisions we make on an everyday basis have a huge impact on each of these areas. It is never too late to start making decisions to improve our happiness. My name is Kimmy Cowley and I am 19. As Scott mentioned, I am a busy college student, I have a job and still find time to work out regularly! While growing up I was always involved in something active whether it was dance, cheer, track or even riding bikes with my friends. I find that on days when I am active, I feel more energetic, productive and happy. I decide to start each day with an up-beat attitude and look for ways to improve myself. My personal goal is go to the gym at least five times a week and do cardio and weight lifting. I run 5 miles on the elliptical each time and lift weights using free weights at least 2 times a week. I like to stand on an upside down Bosu while working my biceps, shoulders and even squats to work on my core and balance as well. Each morning I start off with breakfast such as a fruit smoothie and scrambled eggs. I find when I eat breakfast, I am not as hungry throughout the day! Whenever I feel an urge to eat between meals, I eat fruit to keep me satisfied.Many people get frustrated when they start diets and working out because they don’t see change right away. We need to think of it as improvement in the long run. I start by making small goals that I am able to accomplish in that day. Such as….’Today I am going to run 2 miles’. By doing this, it gives me hope that I can do bigger and greater things. Each day, I add a little more to progress and change it up a bit. Start including goals to make healthier choices on what you eat. I try not to eliminate things out my diet because then I just crave them more. To eliminate sounds so negative over something I love so much(my craving is skittles). So I change a negative into a positive and focus on finding healthier choices that I also like. I choose to eat dried fruit such as raisins, crasins and prunes. NO really!!!! I LOVE dried prunes from Trader Joe’s!Remember our happiness begins with ourselves and our personal daily decision making. Making good decisions and taking control will improve our personal healthy lifestyle. It will also improve our relationships with family and friends because of our decision to wake up in the morning with an up-beat attitude.

Be your best self

Scott Schwab

Your best self is a mixture or balance of physical, mental, and spiritual. Now I want to clarify my goals with this post. I do not plan to get into religion or types of beliefs, because I do believe that it is personal. However, I do generally want to speak of spirituality being separate to religion, even though at times people consider spirituality the same thing as religion. It has been the need of human nature since the beginning of time to worship and to believe in something larger than themselves. To many people this is God, Deity, or spiritual powers/spiritual being. Beliefs also stem into the power of self and things that are created by nature or evolution. Whatever your belief system is; believe in yourself, and the power that you have within yourself to become more. My personal belief is that we were created by a higher power and are all very unique. With being unique, all of us have the power to influence and change things in our lives and the lives of others. Perhaps that is why we are here on this earth, to help others. I do believe that it is human nature to desire a better place in life and progression is no secret. We have spoken many times about exercise and the power of the mind. The question though is; how does this relate to spirituality? As we have spoken before the power of the body is compounded when the person has balance and alignment. Spirituality is something that I believe to be the biggest area of our balance. Human nature seems to desire more and to worship something bigger than ourselves. It is apparent that we must find something to feel that need. Some find it through church, reading, and/or meditation. I believe that there is room for all of the above. The goal is to find comfort and to find happiness. Explore what you believe and find something that will align you with how you feel. Endorphins are natural energy and they are created in heavy doses when a person knows how they fit in this world and what they believe. Spend a little time exploring yourself and researching what spirituality is. Once you find it for yourself, give all your effort to building that area, like a muscle. It takes time and effort, but when the effort is given, you will receive the benefits. This is how we can be our best self. Find balance and take the time to build your spiritual side.

I wanted to also introduce our guest blogger for tomorrow. Her name Kimmi Cowley and she is a great friend and someone who has incredible discipline with her exercise regiment. She will be speaking to us about what she does for her workout and weekly tips to stay in shape and have the energy for a busy full time college student, employee, and social light.

Legs

Scott Schwab

I wanted to post on the one muscle group that most of us work everyday all day long. Our legs are so key to our general physical health and ability. I have a workout that is sure to get the legs worked properly and extend the work out to your entire body. I am a huge proponent of getting a whole body workout and working your abs as much as possible. This workout will require you to do 3 stations and end with sprints if you are feeling it. You will start with the squat bar and do progressive sets increasing the weight each set. Your goal should be to do 10 reps per each set. I will usually start with 45's on either side, and do my 10 reps, and then add 25's, 35's, and finally 45's to end with 225 10 times. I do not max out, one because I don't have a spotter and the other because I incorporate a couple of other exercises to get my entire workout. The squat is one of those workouts that is great for the entire body; and here are a couple more. In between your sets with the squat you will go over to a bench and situate yourself looking at the bar of the bench, but at the end of the bench. Your goal will be to jump side to side and over the bench 20 times as fast as you can. Start with the 20 and you can work up from there. You can do the 20 reps in 4 separate sets. (This is station two after your squat). Station 3 and your final stage for the day is to do lunges. These are slightly different because you will want to take dumb-bells of average weight(35 pounds) and hold them down at thigh level. Choose a 20 yd distance in the gym and lunge baby lunge. The purpose is to make them tight and solid. Don't worry about speed or stride. Keep it normal like your regular stride. As you get to the one side you are not done. Turn around and place the dumb-bells as if you were resting them on your shoulders, hands facing forward. The difference is putting the weight in a different area and will work the body in an entirely different way that you will love. The other secret with all of this is to flex your abs as much as you can through the workout, especially for the squats and the lunges; it is difficult to flex your abs as you are doing the parallel jump over the bench. Anyway if this is not enough and you have some more energy, do 10 sprints progressively faster with 30 second rests between the sprints. I love this work out and do it once a week. I promise you will be sore the first couple of days, but it is that good soreness that will drive you harder. Let me know what you think and shoot me a comment or email after you try it. Good Luck

Power of the mind

Scott Schwab

This blog has been dedicated to the health of individuals in all areas. When we started the blog, we had decided that we would include the areas of mental health or awareness within our posts. I have been anxiously engaged in reading a book called Think and Grow Rich, by Napoleon Hill. It is an older book but teaches timeless principles. That is what I like so much about the book so far. I am half way through, but the book is really speaking to my soul. I would like to share a couple of ideas that I have picked up from the book in hopes to get all of you to pick up the book as well. The book speaks about the idea of achieving anything that you put into your mind. There is an incredible story about his son who was born virtually deaf. He refused to believe the doctor and continually worked with his son. It seemed that his son could hear very well when combined with vibrations that come through his facial bones and skull. He also input into the mind of his son that he was incredible and that he, in fact, had an advantage to those who could hear completely. The point that the author made is this; you can make yourselves believe anything if you tell yourself that thing enough times. He suggests that once you take something from the conscious to the sub-conscious, you begin to take thoughts and actually visualize them into action. He has a couple of tips that I cannot share based on a strong encouragement to read the book. I honestly believe that you will miss out on life if you do not read this book. It is one of the most captivating reads I have ever had. On a final note. Remember that we can do anything, become anything, as long as we will put the energy into working for and preparing for the thing we want most. "Take the sum total of what you think about most, and that is who you are." Let me be clear, I have not scratched the surface of what I can become, but I know that if I can tell myself exactly what I want to do and how I would like to do it, I will become. The power of the mind is so incredible, I am literally taken back. Furthermore, if we can tap into the ability to dictate what we will do and how we will do it, we will unlock the potential and ability to accomplish all things. I believe that the only limitation that we have is ourselves. Come up with a clear idea of what, how, and who you would like to be. After that get this book and read it. The book will help you sort everything else out. This relates to your physical health very simply. A healthy mind is a healthy body.

8 pack abs

Scott Schwab

These days it seems like there is an obsession with abs. The six pack ab articles are everywhere. Do a general search and you will have enough tips for days on how to get those abs. Well I thought of a show that I have seen that made me think and made me laugh. It is Something about Mary. In the show Ben Stiller picks up a hitch hiker and the hitch hiker proceeds to tell Ben about 6 minute abs that he is going to come out with to revolutionize the market. Ben Stiller listens and in a way that only he could do, he suggests, well what if someone comes out with 5 minute abs. The hitch hiker gets enraged and says; "no, it cannot be 5 because he was doing 6". Well the point is; there are all sorts of ideas about how to get those 6 pack abs, but you need to know your abs. What I mean by this is getting to the point where you exercise your core(abs) everyday. This means doing something for your abs that is working them differently everyday. An earlier post I wrote about an exercise that is sure to rip any ones mid-section back into shape. Refer to that if you never tried it, because you will thank me. I wanted to speak about an exercise that I include in my weekly routine. Get a large exercise ball and some dumb bells to start. It is very important to get a low weight so as not to injure yourself. Lay down on the ball and bring the dumb bells over your head as far back as you can reach. Take them to the floor and back above your head as if you were looking at them completely extended above your head. Do this 10-20 times at 4 reps. The most important thing to this exercise though is your breathing. you will want to breath all your air out of your lungs and then do short stints of pushing all the air out while flexing your abs. It is like the sound of a snake in short intervals until there is "no air, no aiiiirr" (Jordin Sparks), if you catch my drift. Just kidding. Anyway you need to also take time to rock back and forth with the weights in your hands to where your head is almost touching the ground. These three exercises will work your abs in such a different way than you are used to, you will be coming back for more each week and be able to get those 8 pack abs that are there, but require just a little more work than the 6 pack abs. Let me know if you have any questions but again the key is your breathing and flexing your abs the entire time! Good Luck

Pitch the pork.

Drew Cavner
Whether it's meat that you're trying to cut out of your diet as a whole, or it's just a certain type, read forward. Many people these days choose not to eat specific meats for their own specific reasons, have it be; religion, personal morals, or just pure taste and texture. Regardless, I believe that out of all the meats, regardless of what your stance is, you should avoid pork. Pork comes from pig. The pig is one of man's grossest creatures. Sure, they might be clean on the outside, but they are the closest thing to a garbage disposal that you can get. Pigs are known for eating their own feces, garbage, other pigs, and even humans ( mostly mob situations but hey ). You are what you eat. If you choose to eat pork you may be agreeing to things that you have no idea about. My main concern with eating pork is the extremely high cortisol levels. Cortisol is a stress hormone that is secreted when the body feels that it is under attack. It's the main hormone other than adreneline that is released when the body goes into fight or flight mode. Cortisol is also responsible for holding fat and water, but it's main objective is to eat away at muscle tissue. Ever wonder why someone going through a rough time in their life seems to put on a few extra pounds, or vise versa. The person's body will begin to retain water/ hold fat, and eat away at muscle. The main reason why pigs have such high cortisol levels is because of the way that they are slaughtered. Every pig at the slaughter house knows that their time is up. They know that they are going to die before they are actually killed, and this causes a huge release of cortisol throughout their body. Think of it like this. If someone puts a gun to your head and says they are going to kill you, other than peeing your pants, you are going to freak out. Large amounts of cortisol would be released before you are killed. If say, you die in your sleep, lower amounts of cortisol would be released, hence juicier meat.haha Moral of the story. No mo' po'.

Keeping a sane mind

Scott Schwab

I am sure that each of you can remember a time in which you were confined to the walls of a home and not able to get out and enjoy an activity. I am there right now and not doing so good. I need to get out and enjoy some sun. If we hadn't just received a gracious sprinkling of the beautiful white stuff, I would probably go for a drive. However, I started to diagnose the way that I am feeling and I guess it is pretty common. As a person is sick and unable to do their normal activity a form of gloom sets in. This can continue for weeks, months, even years in some cases. The fact is though, that one must decide upon being happy to eliminate the gloom. I realize that there are situations when chemical imbalance is part of the gloom and for this medication is best set. However, lets not think that medication is our only avenue to escape the gloom. I personally know that there have been times in my life, where medication could have been a possible choice and maybe preferred. I read an article once that talked about the value of going through difficult times, with the perspective that the experience is forging a better you. I believe this and know it to be true. The process of making steal, is a very hot and somewhat tedious process. The hotter the flame the stronger the steal. I would like to use this in reference to ourselves and our personal progression. Situations present themselves where we must make a choice to continue strong in the fire, or fold our cards. Whatever the choice make sure that you are not allowing yourself the easy way out. You got to know when to hold em, and know when to fold them, but also realize that we do nothing for ourselves and our personal progression when we give up. In reference now to my personal sanity, I will choose to get back to the activities that I know, and time has proven, make me healthy and make me happy. It will be a small start and something that will definitely take time. To eliminate my gloom I know that I need to think positive, not sweat the small stuff, and exercise the body that I have been given as thoroughly as possible. Here is a clip which to me clearly shows the reasons for continuing in the face of everything destined to hold you back or say that you cant. YOU CAN! and YOU WILL! because YOU MUST! If you don't nobody else will. You may have seen this video, it is one of my favorites. Enjoy http://www.youtube.com/watch?v=GRHxHapwirw

Healthy Snack Ideas

Chandi Schwab
I thought that it would be fun to share with you some healthy snack ideas to help maintain a healthy lifestyle. I usually eat three small meals a day with healthy snacks between and sometimes if I am hungry a healthy snack at night.(Especially where I am pregnant)

*One of my favorites is a smoothie that I usually have after I workout (One scoop of lean protein,handful of frozen berries,one cup of water, and a banana. Sometimes lowfat yogurt)

*A small bowl of skim milk and Wheaties(maybe some banana on top)

*Whole Wheat toast without butter and soft boild egg spread on the top (I also use tuna)

*Cut up berries and fruit (whatever you have) mixed into lowfat yogurt.(I like YoPlus)

*Reduced fat Wheat Thins or triscuits dipped in Fat Free/Low Fat cottage cheese (You can also add seasoning to the cottage cheese and dip carrots,broccoli,snow peas, and such)I also love pickles

*Veggies dipped in hummus is delicious!

*Whole Wheat Pitas with fat free cottage cheese, tomato, lettuce, and turkey.

*Make trailmix (Craisins, almonds, cashews, dried fruit)

*Drink a ton of water!!!!!

*My nightime snack is usually an Orange, Apple, Plum, or Grapes (sometimes I dip it in Yoplus yogurt(Sweet and satisfying)


Please know that I am not a perfect eater. I make sure that I am able to enjoy desserts and my favorite foods.Especially for speacial occassions and get togethers. It is imortant not to deprive yourself. My continual goal is the same.I always try to get right back on track the following day. Please share some of your favorite healthy snacks in the comment box.I would love ideas and I am sure so would others.

Benefits of exercise to prevent sickness

Scott Schwab

Interestingly enough I have a new experience that I can share with everyone. I flew home yesterday from Columbus Ohio after a week of work. Wednesday night I slept horribly with spells of sweating and the chills. I really was scared though when I started to cough up blood. When I flew home I went to the doctor and unfortunately I have pneumonia... I have always been very healthy and had normal colds here and there, but mostly healthy. I am struggling right now because I have to stay home for the next 10 days with no exercise and no outdoors. I am grateful for a doctor that is more intelligent than I am and can give me good feedback. I also know through the conversation that my condition would be much worse if I had not been physically healthy. I believe that the reason that I am not in the hospital is because of the exercise and cardiovascular health that I have. According to the Doc my left lung is completely encased in a mucus ball, but I should be able to return to normal activity within the month. So my point to this post is to again, push the need for constant improvement and a consistent exercise. As you exercise it is proven that you will avoid more sickness in your lifetime. Also when in the event that you do get sick, your healing time will be shorter and you can get back to the things you truly enjoy. Enjoy the simple things. This weekend go for a walk, have fun working outside, or do something for your body. Appreciate what you have because for me, I will be reading a book and wishing I could be outside getting some form of exercise. Have a safe and great weekend.

Exercise promotes health

Scott Schwab

The title is very obvious and may not give the justice that the post will. The last week I have been traveling and have noticed some things about my diet, exercise, or lack there of. It is really a difficult thing to travel and maintain a good workout schedule and a healthy diet. I have mentioned this before in a previous post, but I want to revisit the idea. As I have been in Columbus Ohio I was able to lift one day and play racquetball one day. However, the eating out constantly and the brutal schedule took its toll on my body. The last couple of days I have been so sick that I could barely move. I do not get migraines ever and I think I know now how it feels. The nausea, sensitivity to light, to noise. Here is what I learned from my own body. As your body gets used to a particular way of living or a schedule, it will reject the things that don't fall within the schedule. I have noticed it as I have eaten deserts, rich foods, processed foods, etc. Towards the end of my trip I finally did something that I should have done from the beginning. I went to the store and picked up bananas, apples, oranges, orange juice, yogurts, etc.... The body is such an amazing tool and if we can use it correctly we can for the most part avoid the petty sicknesses and colds. Colds that are brought on by inconsistency, imbalance, and lack of schedule. I can say one thing for sure, I have learned that it is not worth the time off that you think you can give your body. Exercise is the fuel for the body and like a car, if ran on empty the fuel filter can get clogged from all the crap that finds its way into our vehicles and ultimately cause for a costly repair or replacement. Don't wait for the repairs or replacement. Live to be consistent and committed today. You will feel better, have more energy, and be more productive. It is a great chain reaction.

Motivation part 2

Scott Schwab
The other day we mentioned motivation as a key factor to our health. I wanted to continue that post and possibly add some thoughts and pointers. We reviewed the basics of motivation and what is the foundation of motivation. Now with knowing the two types lets look at how to apply motivation. One is not really motivated unless there is an action that follows the initial thought. See, the motivation can be formed by sight, sound touch, but the strongest motivation comes from within. As the feelings continue inside the person has the option to act or not to act. Action is the key! We can feel motivation but if we do not do anything about it we lose the effect of the motivation. Motivation creates the feeling for action, which creates the production of endorphins. The goal in all of this is to take motivation and use it for what you are wanting to accomplish. This can help with any area needed, but must require action. In summary become a person of action. Do what you need to do to discover yourself, which is a lifetime achievement. However, if we sit in the back seat and allow others to drive and have low inhibitions we will not accomplish anything including using motivation properly. Today and for now on make it certain that you will use motivation for action. Action for accomplishments, and accomplishment for further opportunity and triumph. Exercise is something that is a decision. Make the decision that you will exercise and commit yourself to become your best. One cannot become their best unless the physical side is present and exercise is included. Read back through the previous posts and pick something that will work for you, or start with something that you know you will enjoy. Try something new and keep the excitement alive. A person will not continue something usually; unless they are enjoying it. Muscle confusion and changing your diets are and regiment should also be considered.

Creating Healthy Habits

Chandi Schwab
It is so easy to get stuck in the same routine. Like waking up just in time to do the minimum and slip out the door. This often can throw your whole day off. Especially if you didn't make time for breakfast or exercise. Healthy habits create a healthy lifestyle.We can quickly train our bodies to wake up earlier... we just need to give it a few days of effort to form the habit.
Another important habit to create is the way that we eat. Having control over what goes into our bodies is essential to a healthy lifestyle. I prefer 6 small meals a day. When I wake up I eat a small carb to give me energy throughout my workout. My biggest meal comes after my workout. That is when my body is still burning calories and it is a great way to keep energy throughout the day. The remainder of the day I have a smaller lunch and dinner with healthy snacks in between.This is what works for me.There are so many different meal plans and it is important to find what is best for you. After you have established what works for you...stick to it! We can still indulge in our favorite desserts we just need to save it for special occasions. "Everything in Moderation."

It is so easy to let our "BAD" habits get the best of us. We are in control though. None of us are perfect...but we are in control. We decide how to start our day and often times that can determine the rest of our lives!!
I want to invite you to share a healthy snack that you enjoy.It is always nice to get new ideas and to try something different...so please share!!!

Motivation

Scott Schwab
It seems that in the countries current situation and many of the things going on, that motivation is often difficult to find. We will not be speaking of politics or views in this blog; however, I feel it important that we pass on hope wherever possible. I feel that we live in a great nation and we have had great and not so great time periods. Furthermore, there have been situations that have literally brought people to their knees, (this time period being one of them). We will make it. Things will get better, and there is always ways to improve our current outlook. I believe that one way is to change our perspective. Another is to find things that motivate us. It is a fact that doing things that we enjoy creates endorphins. Another fact is endorphins are created through the process of working-out or getting some form of exercise. Knowing that is not enough though. With Motivation there are basically two forms when broken down. The fear of loosing which motivates us and the satisfaction of a reward. We must find inside ourselves which one we are. For example when you do something, is it because you are afraid of loosing or you are motivated by a reward? Whichever you are, by understanding you can use this for anything in life. So as it applies to working out, do you exercise to avoid getting fat, out of shape, and/or not looking good? Possibly we look at working out to gain years on our life, have a healthy heart, and/or look our best. Whatever the means, figure out how you tick and it can help by making effective goals and priorities. Motivation is the lifeline to all successes. I wanted to share something that motivates me every time I see it. It might be because I love the game of football, but I think it really applies to all of us who just feel like normal people, underdogs perhaps. However, when their is belief and hope, you can accomplish anything, including the greatest moment in college sports! www.apollosmedia.com/partybowl.wmv

High blood pressure/ High Cholesterol??

Drew Cavner
Today we'll shortly cover just a few things that many Americans battle everyday; high blood pressure, and or high cholesterol. Millions of people a year are prescribed pricey, toxic blood pressure/cholesterol medication under the assumption that they have no other options. On that same note, many Americans are discovering that they don't have to always rely on prescription medications to cure their problems. There are many ways that you can reduce both via homeopathic methods.

1. Up your omega 3 fatty acids. Your omega 3 fatty acids help increase your (HDL's) - good cholesterol, while decreasing your (LDL's) - bad cholesterol. You can either supplement through increased intake of fish, almonds, cashews, all natural peanut butter, etc.

2 Super Odorless Garlic - Super odorless garlic is another very popular supplement that is used to decrease blood pressure. Have no fear, most companies deodorize the garlic so your breath wont smell like you just got punched in the mouth by an Italian. I kid, I kid!

3. Hawthorne Berry Extract - This is a very potent antioxidant and is also used to break down fat cells, bad cholesterol, help protect the arterial walls.

Others to note - Flax oil, safflower oil, sesamin.

Also, by increasing your omega 3 fatty acids you are also helping your body lubricate it's joints. Your essential fatty acids are very very potent natural anti- inflammatories. You're going to want to take in anywhere from 4 - 6 grams per day, preferably spread out evenly throughout the day. It's easiest to mix the liquid form into your protein shakes throughout the day!

working out while on the run

Scott Schwab

To all of those out there who truly have little time to work out or are limited by a place to work out. I have been traveling for the last week and was not in a position to have a consistent workout. So what I did was go back to a series of workouts that I did when a gym was not readily available. I decided to get out and enjoy the warm weather and go for a jog. It was very refreshing and gave an element to the regiment that was a nice change. Here is what I propose for those road warriors or those that just cannot make it to the gym. One thing is certain though, it must be a priority for you. I also recommend a morning routine due to the days list of things to do that pile up until you are in the next day's list of things to do. Set aside a half an hour and get out for a brisk walk, or a jog, but most importantly follow it up with some body training. I love series of push-ups, sit ups, and even pull-ups when available. I switch from doing normal push ups to push ups with hands close together, far apart, and triangle push ups. See really hand positioning works the body in different ways. Experiment with what works best and then repeat it 3 or 4 reps. It is not enough to pound out 1 set of something and think we are done. Push the body to its limits. The body is so amazing that the natural bar is raised everyday by a body that craves the attention. It is true and a great idea to let your body be your guide, but let us remember, the complexities of our make up, desire energy. For us to get energy we must expend energy. For us to grow, we must stretch and push ourselves to our limits. So regardless of the schedules we have, make the time to do something. You will feel better, have more energy, and get results. RESULTS are based on consistency.

Making the most out of your Workouts!!

Chandi Schwab

Some of you may notice that even though you have been working out for days you aren't seeing the results you desire. It can be discouraging. I love to to run!It is something I feel comfortable with and a great way for me to relieve stress. I used to just run the same speed for 6 miles every day.I felt great, but wasn't noticing too many changes in my body physically. I finally experimented with some advice I had heard many times but failed to try. Running in intervals helps to burn more calories and works your muscles in different ways. For instance, changing your speed throughout your run.Starting out with a nice jog and then turn it into a run followed by a light sprint and then make your way back down. Throw in a couple of hard sprints also. You will definitely feel like you got more of a workout.If you find yourself doing the same workout everyday try to mix it up a little. If you normally use the elliptical try a cycling class or kickboxing class. There are so many forms of excercise... it is important to expand our options.Our bodies will react quicker and we won't get bored and stuck in the same old routine.

Guest Blogger

J.C. Leach

Scott and I would like to introduce a guy that helped us greatly in rounding up fellow athletes to take part in our focus group in early Feb. Without his help it could have been a complete failure. We would like to thank him and take the time to add him as a guest blogger. Here you have it folks, Jc Leach.

Hey everyone! First off I want to thank Scott and Drew and the Mixers staff for allowing me the privilege of being today’s guest blogger. Secondly I hope that if I can only reach one person through this “editorial” I will feel like I have accomplished what I wanted to.
To tell you a little about myself I played baseball for 17 years. From tee-ball all the way up to college division 1 baseball until my knees couldn't’t handle the pressure of everyday stress. Giving up baseball was a hard thing for me to do because of the physical activity that was involved. It was a down point in my life going from working out hard every day, to trying to find something other than just the monotonous running and lifting weights to stay in decent shape.
That’s when I discovered MMA. I have always enjoyed watching the fights on TV or occasionally going to the event, but actually participating in it was something I was kind of skeptical about. I went to a local gym that had opened recently in my neighborhood. I took the trial run and was hooked! I had such a blast learning the techniques of Brazilian Jui Jitzu and Muay Thai. I signed up right away and wrote up a workout to keep me on track. Before I went and started doing regular lifts, I went and visited my old trainer to get ideas on what types of lifts I should be doing. He gave me some tips and I was on my way. Now three days a week I lift, emphasizing on body weight lifts, such as pull-ups and body rows. Two days a week I train in Jui Jitzu and now boxing due to the kicking I cannot do in Muay Thai. I have my first fight in two months and in a couple weeks I am going to be switching my routines from 3 days of of lifting to two day, and 2 days of training to three days.
With all this fluff I just said I hope to get one point across. Doing different types of training is important to keep the workout drive alive. Doing the same stuff everyday can get boring and nobody wants to work out when they are bored of it. So mix it up. Give your life a little variety, and make working out something you look forward to and you will see the changes in your physique that you are looking for.

Full Body

Drew Cavner
Are you tired of your same old workout plan? Are you looking for something new to spice up your regiment? Look no further. Everyday I deal with people that are stuck in the "two body parts per day/ 5 days per week" workout program. Not only will your body physically get used to this program, but you will become mentally sick of the same thing day in and day out. For the next month to two months try just going to the gym three days a week, and working out your full body each time. The days you don't lift weights you can do cardio. Now, in order to save time you will need to do tri sets of your three major muscle groups, then focus on your secondary muscle groups at the end when they are already exhausted. Not only is this a great way to shock your body into growth, but it is also great for your cardio if you do it correctly. Also, studies have shown that the more you work your major muscle groups, the more your body releases natural hormones which will in return, grow and recover faster.

On Monday try using just free weights. For each tri-set choose a leg, chest, and back workout of your choice. Once you complete a set of legs go directly to your chest workout, followed by your back. There should be no rest at all. Each muscle group will recover while you are working the other muscle group. You will also be getting your cardio from the high intensity. On Wednesday do the same thing but use only machines. Friday, integrate both machines and free weights. Always make sure that you are using weight that will challenge you and help you grow. Here is an example.

Weights = Monday,Wednesday,Friday


Legs - 1 x 12 / 1 x 10 / 1 x 8 / 1 x 6
Chest - 1 x 12 / 1 x 10/ 1 x 8 / 1 x 6
Back - 1 x 12 / 1 x 10/ 1 x 8 / 1 x 6

Legs - 3 x 12
Chest - 3 x 12
Back - 3 x 12

Legs - 2 x 20
Chest - 2 x 20
Back - 2 x 20

Bicep - 3 x 10
Tricep - 3 x 10

Research and application

Scott Schwab
When a person is endevoring to take on something new the best thing to do is talk to everyone that you know who is currently doing it and, (which is an important and), you must research. There are so many subjects that surround health and fitness. We can spend hours telling people tips and things to do, but really it wont matter much unless we set up a process upon which to build. To take on a new exercise or regiment or diet one must know the current material that is available. Though this is a simple suggestion, it must be repeated. If you go to the gym and dont really know what to do, so you run a little on the treadmill or get on a bike and watch the gym tv, or even grab some dumb bells. The problem is that you will not continue if you dont know what you are doing and you dont feel comfortable. Also to make something worth it one must see results. So here is the best way to get results. Take a look at your body and decide what you would like to become or do. Once you have decided what you would like to do, now you start the research. Research is found in so many places so do not feel that there is not enough information available. I use the example of this; hopefully you would not go into a job interview without knowing anything about the company. It is the same concept when you go to the gym. Know what you would like to do before you go. Find a regiment that makes you a little sore each day. As you do this you will have better luck at the gym and find that your time is better spent. As you feel productive, you will want to return to the gym more often and for longer because you know that you will be getting something done. Take a little time to inspect your body in relation to your goals. List your problem areas and then go to work on your homework. This is a great place to start and continue. Knowledge is power......

Train your mind and the body will follow....

Scott Schwab
On Saturday I went to get a massage and it was wonderful. If you are in the Orem area as a resident or a visitor, you need to go see Diana at Well Being Massage. She has been in the industry for 13 years and has had many years of experience. We are hoping to have her be a guest poster in the coming weeks. Her feedback for me was very applicable and something that got me thinking. The mind is the most phenomenal tool that exists in the world today. Through your mind and what you think; you create energy and draw what you are thinking directly to you. I also would like to take the time to recommend the book or movie, The Secret. Now I am not going to tell you that I believe everything said on those pages, but the fundamental truths are there and pertinent. As I mulled this over in my brain I wondered how this applies to working out and having a healthy diet. Having a strong mind and teaching your brain to respond to operate how you want it to is in our realm of possibility. So how does this work? You must know what you want and make a commitment to yourself. A book that I read once talked about the body responding to vibrations as it applies to touch and commitment. This is why at each section the author would have you put the book down, place your hand on your heart and make a commitment. After the initial commitment he would have you then place your hand on your head and make a general but powerful commitment of what you ultimately want to become. This applies to dieting and exercise too. In the world of the body, the mind must be in tune. The mind must lead and control what the body can and will do. Everything is a thought first. So let us all take a minute to make a personal vow by placing our hand on our heart. It can be anything, but do it, because I know that it works and I am seeing it right now in my life. Follow it up by a statement with your hand on your head which is somewhat unique but empowering. For example, my vow is not to eat greasy food, especially burgers and fries from fast food joints. I have placed my hand on my heart and say I will not eat fast food, greasy foods that provide little nourishment to my body. Now my second statement is to place my hand on my mind and say I will have 6% body fat and be in the best shape of my life. I have done this with business and now I am working on the body side. I can tell you that I know that it worked for me from a business standpoint, and will now test it in another arena and see how it works. I hope this post finds everyone well and ready to make the declarations to become their best. Another suggestion has been made and we will be implementing it. In italics we will be placing the name of the person who was the blogger for that post at the top of their article. That way each person visiting can quickly know who the authors are and become better connected. Thanks for your help and continued feedback.

Triathlon Training

Thanks again to Mixers for allowing me to guest post this week. I'll get right to the point because I know you all have a lot to do. that is actually what I want to talk about: how you can get the most out of every workout. I've been thinking a lot about this as my training for the Flying Pig Marathon in Cincinnati in May is ratcheting up and I'm starting to log a significant amount of miles each week.
I'm still very much a rookie to endurance sports but I have now completed at least one triathlon from 3 of the 4 major distances, sprint, olympic and half-ironman (the ironman is still a few years out). To this point my biggest goal has been simply to finish the race. Basically, short of coming in last place or piggy-backing a friend, I have been happy just crossing the finish line and having my name be called out on the megaphone.
But I am now to the point where just finishing isn't ok anymore. I have a baseline for my performance and it is exciting to push myself harder and see PRs in training and on race day. This is easy for folks who aspire to turn pro. They quit their day job, get some sponsors and do nothing but workout, sleep and eat. Well, I don't want to go pro and I don't want to quit my day job and I don't have any more time to spare. Now what?
Fortunately, there is still a lot of mileage (pun fully intended) you can get out of your workouts while not spending much extra time. For endurance athletes, this means mixing it up (there is my shameless plug for Mixers Nutrition). Stop logging the mindless miles day after day expecting to get faster. Because you won't. You have to combine speed work, hills, tempo runs and long runs to be a better marathoner for example. And the paradox is, switching up the workouts and getting faster doesn't mean putting in any more time. Speed work and hills will be quicker than your normal runs yet you'll see dramatic results. Throw in some core and upper body workout and you're on your way to a PR.
That being said, planning your training is the next critical key to success. Often times I get busy and try to squeeze in a workout on the spur of the moment. I don't have a specific goal in mind when I do this. Consequently, I am not getting the most out of my workout. I'm not expert at this but I'm trying to be a better planner and implement these different workouts to improve my performance. Whatever your goal or sport, plan well and mix up your workout intensities. Your race times will thank you.
(photo of Andy Potts, a stud pro triathlete I really like)

For All You Women Out There!!

I feel like it is fitting to start out by sharing with you how health and nutrition has changed my life. Growing up I was always very active. I took dance classes, gymnastics, cheerleading, and track. I have always had a passion for running. And that is something that I enjoy keeping up with.
About a year and a half into college my life was changing rapidly. I was working at a phone center at nights. I had started cosmetology school, was newly married, and to our surprise expecting a baby. We had only been married 3 months when we found out and it was a big surprise. I easily let my schedule take control of me. I ate whatever was available whenever I could fit it in, and rarely made time for exercise. I didn’t realize how rapidly I was gaining weight because I was so focused on everything else and I guess I just figured that is how being pregnant was. It wasn’t until I looked back at pictures that I really realized how unhealthy I was and looked. Throughout my pregnancy I was emotional and miserable .My labor and delivery topped it all off. Long and treacherous!
A year after a lot of running and a lot of hard work my weight finally came off. I had decided at that point that I would not ever let that happen again. When it came time for us to try again for another baby I decided that I was going to maintain my health and fitness. I decided to keep my routine going as long as I felt comfortable with it. I would run 6 miles every day and when I got back I would have a whey protein shake. It was a drastic difference for me. I had energy, I wasn’t nearly as moody, and I felt confident and happy. At about 6 months along I moved my workout into the gym. I would use the elliptical and the bike so that I could be lighter on my feet. The energy was always there. Up until the day I delivered. I went into labor naturally two weeks early and it was a breeze. (Well…in comparison) I dedicate my success to working out and drinking my protein shakes. I also had more control over what I ate. I still enjoyed my snacks and desserts, but it was all in moderation. I want o share this story with every woman out there whether pregnant or not because it is so worth it!
The important thing to remember is that before anything else…we need to be happy with the foundation that we have. Nutrition and exercise are very important. Mostly to help us stay healthy and balanced. If we are happy with the way we feel and with the energy that we have, that is what is most important. From there we can pin point different areas that we wish to improve. Sometimes it is comforting to remember that we are all in the same boat. Each striving to become better!

Week in review

Scott Schwab

I almost forgot to leave a post. Good thing that I just got home and getting ready for bed. My wife and I did our Valentines date tonight rather than tomorrow and switched off with family. As I was thinking about the week, the thought of all things in moderation came to me. What I took from this thought is going out to eat. I think it is a wonderful idea and a great way to socialize, meet new people, and keep the fires burning at home. Here is the problem though; less and less people are taking food with them, because it is easier and more convenient to make a quick stop at a drive thru. The truth is, we spend way more than we need to and the processed food is having a hay day on our bodies. So my tip for the week, is to budget the times that you want to go out and stick to them. Try and order healthy, but make sure that you limit eating out to the bare minimum, especially at the greasy spoons. I also wanted to take a quick moment to introduce my wife, who will be taking on the Saturday blogs for now on. She is wonderful and is currently pregnant with our third child. We are excited and nervous and ready for the great opportunities that come through raising children. As we have been married for almost 6 years, we have gone through many adjustments with our health and eating. Chandi has always been interested in Health and keeps our family going strong. The things that she will share will benefit us all, but especially women, with the feedback that we have had from our female readers. She has successfully had two pregnancies and is on her third. The great thing is that she always looks great and keeps it a goal to manage her diet, health, and the health of the baby. She looks great and in my mind is always improving. Enjoy what she has to say and as always let us know your thoughts. Have a great, safe, and healthy Valentines day and remember, share the love.

Weights or Cardio?

Scott Schwab

I have been asked many times whether a person should do more of cardio or more of weights. The answer in short is that both should be done, but the real question is what are you trying to achieve? The interesting thing is that no matter what your goals are, they will be achieved faster and more effectively if you combine the two methods. I personally like to combine the two every day. Here is what I mean. Have you ever seen the girl on the cell phone who doesn't seem like she really came to work out(hair make-up done)? Or the guy that has all of his buddies around that talk and laugh and really don't get much done. Here is a new idea, when you're at the gym be at the gym. I understand that there are some people that need to be by there phone at all times or be with someone every second of the day, but you are not one of them. Trust me, you will get more done if you set aside the time you want to go to the gym and make it a priority. Those calls will still be there when you're done, and those buddies will still want to chat. You need to get your heart rate up for about 30 minutes before your body really starts receiving all of the intended benefits of exercise. So along with the stretching that you need to do each day, try something new that will benefit you. When I go to the gym I will choose a series of 4 differing exercises and cycle them. They need to be different exercises and provide challenge to you. Let me give an example. Say you are planning to do upper body. Cycle between curls, bench, incline, and pull-ups. This way you are getting a great arm, shoulder, chest, back workout at one time. The secret is to choose weights that are not to heavy and go as fast as you can between each station. Like I have said before do 10 reps 4 times at each station. Not only will this work your muscles in a new way that promotes toning, as you move quickly between the stations you will start to build up a sweat. By moving between the stations and completing your reps you are getting your heart rate up, which in the end is our discussion this week on strengthening your heart. Try it and tell me what you think.

The Power of Love

I know that many of you are probably getting excited with the title and thinking that we will be talking about Celine Deon or possibly putting the power of love on the blog. Unfortunately that will not happen for those of you who are fans, and you know who you are. However, I thought today would be a great day to point out some of the benefits to having your emotional fitness in check. The human body has two basic chemical, human emotions: fear and Love. Both are found in the area of the brain and unleash the chemical called dopamine. With our body being intrinsically connected feelings and emotions put the body into action. As we spoke a couple of weeks ago, balance is what is important to maintain great health; health being divided into physical, mental, spiritual, and emotional or social. Higher levels of dopamine are very healthy to have and in fact regulate the body from everything to the retinas, to the emotions that we feel. Low levels of dopamine is also believed to be directly connected to the onset of Parkinson's disease. As we feel love and give love to others this chemical is produced and creates a chain reaction. The action increases blood flow, clarity of mind, and relieves stress to the body.Blair Justice, who is a professor of psychology at University of Texas has studied the relationship to physical health and the connection with being in love. He concludes "love can help prevent plaque buildup in the arteries, protect against heart disease, boost levels of antibodies in the body, reduce levels of stress chemicals that damage the immune system, lower risk of disease, decrease risk of early death and extend life". I believe that there are two things that people need in their life, to have a voice or be heard, and the second is to be accepted. The underlying theme is LOVE. Don't let a day go by that you don't love something and someone. It will make you a lot happier in the daily battle, plus now you know that it will positively impact your physical health.

Stretching

How many people actually stretch before or after their workouts?? Probably not many. People do not realize the very important benefits of stretching. ROM (range of motion) is greatly increased when stretching becomes a daily routine for athletes. An increases ROM can help prevent injury, shuttle lactic acid out of the muscle after a long workout, and it can also aid in preventing slow delayed-onset muscle soreness (DOMS). For those of you that have really tight hamstrings or lower back, take a tennis ball or racquetball and roll it under the arch of your feet for 30 seconds. This not only will take stress off of the bottom of your feet, but it will also relieve pressure that is built up in your legs and lower back. I suggest doing 4 to 5 sets of this per foot, for 30 seconds. Do this when you wake up, and then again right before bed. It's also beneficial to do movement stretching (ballistic) before your workouts to warm up your joints and increase blood flow, and static after. Incorporate stretching in your daily routine and you wont be dissappointed!!

Healthy Heart

Today's post is for everyone. Regardless of where you are on your health and fitness goals, our hearts are our lifeline. A heart should be the strongest muscle in the body where it has to work so hard. Lets break it down into a couple of main areas. With Valentines Day quickly approaching I am sure that all of us have seen the commercials and advertisements. It is one day that we can show how much we are grateful for our loved ones. I would like to propose a week, and then a month, and then a year, and then a lifetime of focus on the heart. There are so many factors that go into a healthy heart. Lets speak about one per night for the next couple of nights to get everyone ready for Valentines Day. Ok a normal heart beats approximately 100,000 times per day. Here is an easy formula for all of us to figure out our personal beat, Take the pulse/heart rate, or beats per minute, and multiply by 60. The multiplier 60 converts the beats per minute to beats per hour. Take that answer and multiply by 24. The multiplier 24 converts beats per hour to beats per 24 hour day..... Exercise helps a heart, along with eating habits, mental health, cholesterol, blood flow, blood pressure, weight, etc.... Exercise could be the most important part of the equation. The heart is a muscle and should be worked effectively to build the muscle. Simple tips are walking, taking the stairs, parking a little further so as to walk a little further. What I will suggest is not only these things and those that we will discuss during the next couple of days; but it is to start working the muscle daily. There are many things that can work the heart, but not many like a jog or brisk walk, or a run. The activities are called cardiovascular for a reason. They get your heart going. The key is to get your heart rate up and going. Other suggestions are to dance, clean the house, run stairs, play outside with your kids, or you be the kid. When was the last time that you ran full speed down a hill and tumbled wildly into summer salts? It has been awhile for me too and judging by the spelling, one might think not at all. The point is, Get off your butt and go and do something. It is so easy to watch T.V., surf the web, or just chillax. Do something, anything, because as we all know. Heart disease is increasing rapidly. From the food you eat to our inactivity, everything seems to be against us. Exercise however, is on our side. Remember there are a lot of people who can do things for you, but exercise is not one of them. Let this be the post that gives you the motivation to go and do something. Get your heart rate up and be consistent. There are many forms of motivation, let life be the biggest motivating factor for you. All of us can have a healthier heart, so make a commitment to yourself to make yours as strong as possible. All of us have people who rely upon us, and to not exercise only increases our chances of problems. Start today and exercise. "I heart exercise". Pass the torch to everyone you know and lets make a healthier world today.

My friends at Mixers Nutrition really polished up the facts about me in the introduction! But I am excited to be a guest author for the next few weeks and talk about health, specifically for aspiring endurance athletes. I am entering my fourth season of competing in triathlons and I'm in training for my first marathon (Flying Pig in Cincinnati on May 2). My focus in this article will be mostly on triathlon because that is what I am most familiar with but the basics will apply to any endurance sport you are interested in.
Endurance sports are all about balance. One of the best parts of endurance sports is the sensitivity you can develop for listening to and understanding your body. There is a delicate balance between optimal performance on race day and a season-ending injury due to poor training. There is a balance between running out of energy mid-course due to under-eating and putting on extra weight because you overestimate your caloric needs. Each season I figure out new things about my body's balance and what I can do to train and eat smart, stay injury-free and in overall good shape. But there is a larger element of balance that is even more important which I'll focus on in this post: the balance of where your goals as a triathlete should fit into the rest of your life. My wife will be the first to tell you that I am still a work in progress. I constantly look to her for feedback in helping me maintain an appropriate balance.
But this much I know: I'll never stand on top of the winner's podium. Even if I had the God-given ability to do so, that just isn't my priority. I have way too much going for me in my roles as a husband, father, student, employee and church & community volunteer to allow triathlon to consume that much of my life. But everyone is different. What is balance for me may not be for you. I have to tip my hat to the studs at the Ironman World Championship every year in Kona who pound out 140.6 miles in 8 hours! It is inspiring. It makes me want to improve. But that is where it stops. I am not willing to give up aspects of life that I cherish to run a 3 hour marathon.
Anne and I have tried to incorporate triathlon into our family activities and it has been a great way to stay balanced. For example, we bought Trek's Doodlebug jogging and biking stroller two years ago so our two daughters can go with us on runs and rides (pictured above). We drop the girls off at the gym so we can swim laps and afterward we all jump in together. For our 5th year wedding anniversary, Anne and I did a triathlon together in West Virginia. Like I said, everyone is in a different place in life. But finding out what works for you in balancing your athletic goals is part of the fun. More to come about finding balance in training and nutrition. Stay balanced!

Guest Blogger

Today I wanted to write and introduce all of you to our first guest blogger. He is a very good friend and has taught me just about everything that I know. Sam Woods has been involved in health and nutrition for about the past 15 years. As we grew up Sam wrestled, played football, and became and avid runner. Since graduation and college he has taken on other adventures that truly set him apart. I personally was interested in having him post his experiences with marathons and triathalons. He and his wife Anne are great examples of a couple that encourages and helps eachother with health and fitness objectives. Tomorrow will be the first post of hopefully many, and will give us some insight on how to train for a marathon or triathalon. Specifics that one should eat, a schedule that is easy to follow, and possibly some hints to stay in shape and maintain a healthy figure. Sam currently resides in Columbus Ohio and attends Ohio State. He is pursuing a Masters degree, juggles a beautiful, growing family, and is very involved in civic, state, and political forums. He enjoys to read books, spend time with family, and of course improve his health through anything from raquetball to swimming. He is someone who I look up to very much and would love to learn anything possible that could help in any area of my life, but especially health. This is why we have asked Sam to share with us the things that he is doing so that we can learn and possibly implement those things that will help us all to be more healthy. Additionally we have received feedback from our female readers, who are looking to know the benefits of supplements, good excercises for mothers and future mothers, and healthy food and dieting tips to help with energy and weight management. We will begin our posts to our female readers starting next Saturday. Each Saturday we will have a post that is focused to women and helpful hints for their health. On a final note we have decided that we would find a motto that might be helpful to describe our goals and give motivation. "Live Healthy, Live Free". The motto represents our feelings on the importance of health and our passion for life. It is proven that in any instance, living healthy is more beneficial than living otherwise. We believe that through maintining a healthy lifestyle, one can live free from many of the problems that exsist in our society. It is true that bad things happen even to those who are most healthy. However; most of the time those who are healthy have been able to enjoy life to the fullest and through their healthy lifestyle have often overcome the odds. Begin today to eliminate high risk living and implement new ways to be more healthy and happy. Have a wonderful and safe weekend.

Meal Portions

Today I wanted to write a little about some of the things that I am personally doing to get into better shape. I have decided that I am going to try and I emphasize try; to cut my meal portions in half. The other advancement that I am working on is no burgers and fries. Cutting out the grease and reducing my portions by half is something that I actually have found is working. The fact is, the body does not send the message that you are full until about 15 minutes past the time of being full. So the key to get the timing of the message and allowing it to work without the bloating is to slow down. Start your meal, whatever it is, by eating at a slower pace. As you start to approach half way point, stop and talk, stop and drink, etc..... Take a couple of minutes to see how you feel. You will start to feel that you are getting full or are full. That way you can judge whether you should continue or bag the rest. Portion sizes are huge now days and to eat half is actually better for you, especially when food is so processed in our society. I wanted to give this tip because it was given to me and I really have enjoyed doing it. I tried it a couple of years back when I lived in Las Vegas, and really noticed a difference. Start the weekend right and have some fun and do something for your health.

This is a little extreme and a great example of what you don't want to become.Wow! Where is the separation between his neck and his head?

New Ab workout

Today I will write about an abdominal workout that is sure to get things going. What you will need is a medicine ball. You will lay on the floor on your back and take the ball in one hand. Stretch your arm with the ball as far past your head as possible and raise your legs together between 30-45 degrees. Raise the ball in a vertical motion, but not past the point where you would drop the ball on your face. It is also important to keep your head elevated. Repeat 10 times and switch the ball into the other hand. Once you have completed 10 reps with each hand take the ball into both hands, again stretching it as far past your head and close to the ground without touching as possible. Take the ball and raise it 10 times, while raising your feet until they meet above your torsoe and chest area in the air. Finally bring the ball tight to your chest area. Raise your legs to where your knees create a 90 degree angle to your upper body. With both hands take the ball side to side with your head and shoulders as high off the ground as possible. You will want to flex your abs and have your elbows almost touching the floor on each side as you take the ball back and forth. This is your final rep so shoot for as many as you can do. I try to get 100 each time. If it becomes painful stop! Again let your body be your judge. That routine should be repeated 3 or 4 times depending on how you feel. This is another key exercise to my week. It is hard and targets the core very well. Good luck and let me know what you think.

Know your weakness

When maintaining health and a healthy diet, know what your weaknesses are. For me if there is food around I keep eating even when I am not hungry. Also I find that the buffet style does not work for me. I was told growing up that I should finish all the food on my plate. Unfortunatley plates and platters have gotten bigger. Food portions are huge and our stomachs have no choice but to grow. A helpful hint for everyone including myself, is to cut portions in half when going out to eat. I know it is inconvenient to take leftovers home or seem like you are just playing with your food, but the truth is your health will benefit. This is a weakness for most people I know. When they are out, they want to be out and not worry about a diet, or healthy eating, but you can eliminate a great deal of positive work in a week, with a weekend of going out. So as a general rule, cut it in half. Even if you do not plan to take it home, in the grand scheme of things you will feel better and be able to enjoy other parts of the weekend and going out or being in. In the end your stomach will begin to reduce in size and you will fill faster and feel more full and complete after meals. Instead of putting yourself through the pain of bloating and being so full you cant move. Keep it light and cut it in half. Keep your new years resolution going strong and add this to your regiment.

No Excuses

From personal experience excuses have been nothing but negative and counterproductive. An excuse is usually a way that people justify failure. When a person approaches me and they tell me that they don't have time to eat healthy, I look at that as an excuse. Don't get me wrong, I know people have crazy work, school, and life schedules these days, but is that really an excuse to have bad eating habits. I personally believe that it is just a matter of organization. Here are just a few little tips that anyone can use in their everyday life to keep themselves from eating unhealthy.

Designate 1 to 3 hours a week preparing meals for the week. I'm a huge advocate of cooking meals about an hour before I go to bed, that's a time where i'm usually watching TV or doing something very unproductive anyways. Rather than cooking huge meals, just make healthy snacks that will keep you from eating fast food throughout the day while you're at work or school. Hardboil 24 to 36 eggs so that whenever you feel the urge to snack on something unhealthy you have a very lean alternative that is filled with protein. They can be refrigerated for weeks, and you can carry them around whenever/wherever you want.

Chicken breast and rice is another very tasty/cheap healthy substitute. Grill 10 to 12 chicken breast and make 10 to 12 cups of brown rice. This should last you a good 3 to four days. split up the rice and chicken breasts into tupperware and eat them as either meals or snacks. (1 chicken breast with 1 cup or brown rice/2 chicken breast with 2 cups of brown rice) If you want to spice up the semi-boring meal, add egg whites and hot sauce to your rice, or add some type of seasoning to your chicken breast.

Always have 1 or 2 protein drinks already made in your fridge at all times. This will help It takes about two minutes to mix your protein into water/ shaker cup, it's not that hard!

Fat free cottage cheese. This is a great lean alternative that you can eat whenever you want. It's great because it has time released protein so it is a very popular snack before bedtime. Mixing sunflower seeds in it tastes great, too!

These are just a few tips out of many that we are hoping you will enjoy! Try it out and let us know what you think!