8 week Challenge Results

1)Sam







Sam Woods

Goals:

-190 lbs (204 lbs starting weight)
-50% reduction in refined sugars
-4 weekly workouts



*I did not challenge myself. No after picture this time because there haven't been any changes, I'm sorry to report. I got caught up in meetings and minutia and didn't take care of myself. I look forward to redeeming myself in the next 8 week challenge.



2)Megan









Megan Porter

1- Work out 5 days a week for at least 3 days of cardio and 2 days of weight training
2- Get up early on Saturdays (This is hard for me :-)
3- Clean out the apartment with all unneeded junk
4- Run a 5k under 25 minutes
5- Drink only 1 diet coke a day and at least 8 bottles of water


*It's crazy how fast 8 weeks comes and goes. It's funny how when I want to work out or set a fitness goal I think in my mind that 8 weeks is definitely doable, I mean it's 8 WEEKS! But then life gets in the way. I would get home and think how tired I was and the last thing I wanted to do was workout. Plus there seemed to always be church responsibilities, book clubs, dinners and everything else during the week. But with this 8 week challenge it was so great being able to see so many other people reaching for their own goals and getting their updates from the blog. The thing I liked most about the 8 week challenge was that it wasn't just about fitness, it was framed to be about happiness and not only being physically healthy but mentally as well. I reached almost all of my goals. I timed my first 5k since starting the challenge and ran it in 24 minutes!! I just signed up for New York half marathon in March which will be my 4th half marathon. With my new start of no soda and a great running pattern I'm hoping to beat my all time record. After 6 weeks I'm still not drinking Diet Coke and I feel fantastic! I'm hoping with the next challenge I will have less work travel and more time to focus on bigger goals now that my first 8 week challenge has proven to be successful.







3)Steve























Steve Randall

*Goals: my goal this 8 week challenge is purely cardiovascular, I grew up with very bad asthma so I always avoided cardio based activities. It is time to stop with the excuses and get some cardio so I can actually train Jiu Jitsu and Run without being gassed out within 10 minutes! right now It takes me about 23 minutes to run 2 miles on a treadmill (pathetic, I know) my goal in this 8 weeks is to be able to run 2 miles in 17 minutes.



I started having knee pain at the beginning of the 8 week challenge as i was running, so i changed up my method of improving my cardio and that was by simply attending jiu jitsu classes a few times per week (which are extremely cardio intense!) I went from really struggling with my breathing halfway through rounds to being able to complete rounds which was a huge improvement for me. I injured my Trapezius at the gym and right after i recovered from that i got sick so i missed a few weeks of gym time (and for anyone that knows me, thats not easy for me to do, grr) Luckily i did not lose any strength and have actually made some big improvements in my back. I went from being able to do maybe 3 good pullups to doing about 8, I use to not be able to do any! This 8 week challenge was overall a success, its a shame i will not be able to participate in any more challenges but its for a good reason, on December 15 I will be entering the MTC and will be preparing to serve in the Marshall Islands Majuro Mission. I will still exercise out there, but i will have to get super creative because I wont have access to a gym or weights! Big thanks to Scott and Chandi for their support and for this site! Keep up the good work everyone

8 Week Challenge Results

4)Mark

















Mark Pittard

Goals for this eight week challenge
1. Loose 7 pounds and turn it into muscle
2. Do 300 crunches everyday besides Sunday
3. Run three times a week
4. Weights three times a week
5. No eating after 8
6. Limit sweets to once a week




*During my eight weeks, I struggled to keep on a steady pace. Some weeks were better than others. the thing is, you just have to take at least thirty minutes of your day and just work out. you feel a lot better about yourself. I concentrated this six weeks on cardio, and higher reps in weight training. I am motivated to do even better these next eight weeks.




5)Zach





















Zach Taylor(entered by wife)

1. Work on enlarging pecs for wife to sleep on at night.
2. Gain "good" weight to look dang good for wife.
3. Chiseling those abs that he used to wash his clothes on.
4. Cut back on the pop...that'll be rough (he didn't know about that one) (:



*The 8 week challenge has been success. I am currently in a weight training class that is great and I know that I am getting the lifting that I wanted. I have learned some great Ab workouts that are great for slimming down. I have been consistent which was important. I would like to improve on eliminating soda, but have reduced my original intake.


6)Daric









Daric Hartle

I am currently at 212 lbs and would like to be down to about 195 idealy however, for this challenge I think it is realistic to try and get to 205. I am going to accomplish this by using a diet that is supposed to jive with my blood type. In other words, I should not eat certain foods due to my blood type. I will try this method while also cutting back on my bread and sugars consumption. I will once again be starting my running and keeping track of it using Nike Plus on my IPod. Also, I am going to swim at least 3 times a week.



*So the 8 week challenge was, well a challenge. In the midst of starting a new business I put a lot of things to the side and one of those things was exercising regularly. However, I did manage to run a few times as well as swim. I did start to coach my son's soccer team and I would run any chance that I got with the kids to get a little exercise out of it. I am sad to say that as far as the scale goes...it was equal to where I started. The challenge was not lost though because it did bring to light the need to make room for something as I go forward. As things begin to fall into place with the new business, I am going to MAKE time for my health. I am ready for the next challenge, whenever that is.







7)Deena






















Deena Taylor

1. Get rid of the little midget that is wrapped around my waist..and no that is not my 4 month old.
2. Avoid my urge to eat everything every time I'm done nursing. I want to eat little snacks but not a whole bag of Fritos. You know?
3. Get out of the house and run at least twice a week. It sounds simple but I haven't quite perfected leaving the house with 2 kids yet.
4. Smaller meals!! I have gotten a little carried a way with my proportions ever since I got pregnant.



*Alright, I gotta say this fabulous 8 week challenge went better than I expected. It went super fast and the results came out better than expected as well. I wasn't able to get out to run as much as I wanted to but I have been able to play basketball quite often this last month. ...Which is awesome for me since I have a hard time going running without something else to do but just run. :) In the end, I shedded some flabby pounds, fit into a smaller outfit, and ate with more control. I still find my weaknesses at family and friend gatherings and am a social eater to the bone but I am happy with my results. One thing I found helpful when I was finding myself craving something to eat was to drink a glass of water first. Not too exciting and not as fulfilling but it really helped me to either not eat at all or eat something more healthy.






8)Mikey






















Mike Belnap

-40 lbs less through working out and eating less
-NO POP!!


*Over the 8 weeks I have switched to diet dew instead of regular! I have ate more proteins and less sugar! I have started reffing and getting some regular exercise which helps!!!! I have lost about 4 inches off my waist and 30lbs! Its a great start, however the journey has just begun!!! :-)




9)Arianne




















Arianne Pfleger

1. One free day a week to eat as I like-Saturday. That means no treats except Sat. I eat way too much sugar, I feel like I need to start drastic.
2. Finish reading Spirited Child.
3. End the 8 week challenge at 145. I want a smaller waistline because I've been told belly fat is the most dangerous kind.
4. Monday-Zumba or a run, Tuesday-Run in the AM, Weds-Yoga or Zumba Fri-Run and lift in the AM Sat-Long Run. 5 miles or more.
Thanks!


*I got further on my book. So I learned a little bit more about my spirited little one and I will finish it soon! =) I went one whole week without sugar!! And I can honestly say, although that wasn't my goal, it was an accomplishment for me because I have never consciously accomplished that feat. Seriously. I also had my leg surgery scheduled about 5 weeks into this challenge, which I hadn't realized, so I wasn't able to work out for the last 3 weeks of it. However, I got back to the gym today and it felt so fantastic to run again. Thank heaven for modern medicine! And as for weight, let's just say I haven't gained and I WILL his that dang number! Not ideal but a few baby steps were made. ;) Thank you Schwab's!

8 Week Challenger Results

10)Mackenzie

























Mackenzie Peterson

To be a happier, more caring, patient, more positive, kinder, more spiritual, healthier, SLIMMER... mama, wife, daughter, friend and all in all person!!! I just want to be healthy and completely enjoy living life to the fullest!!

*To be honest this challenge flew by! I thought when I first started, that 8 weeks sounded like forever. I am pretty happy with my results and accomplishing my goals. I am very proud of myself for sticking with it. I tried really hard to be the happiest I could be everyday. I worked on my patience, and tried to have as much as possible when dealing with my 2 year old. I tried to see the positive things in every situation. (Which is not easy) I read the Ensigns and a book about Emma Smith to gain more knowledge and help spiritually. I really just wanted to start being a better person. I have things to work on, but I guess it will always be a work in progress. When I went to bed at night and felt discouraged I started telling myself ONE DAY AT A TIME, TOMORROW IS A NEW DAY TO START FRESH. I have really struggled loosing the weight from baby #2 (Not having a gal bladder this time around doesn't help!!) But I am excited that I lost 1 almost 2 pant sizes. I feel good and want to keep working on it. I'm so glad that I participated in this challenge and hope to stay on the right track through the holidays.



Scott































Scott Schwab

Each summer as I have gone out traveling and selling, my focus has been trying to maintain good health. I find though at the end of each summer some muffins that develop on my side and back of my core. This must stop.
1. Say no to muffins (back fat).
2. Mentally prepare myself to be a better leader
3. Begin the study and learning of a new language (Chinese)
4. Serve in the community (pay it forward)
5. Be in Triathlon shape and form (cardiovascular)
6. Eat slower and control portion sizes

*The challenge has gone well. It has been a constant battle with my inner pig, but feel that for the most part it was a success. The muffins have been reduced in size, but they are still alive and well. Preparing myself to be a leader has been debatable. I feel that I am a better person and continually seek to lead others, but whether I am effective, depends on results. I started to study Chinese and have found it to be daunting. It will take me many challenges to learn it, but I feel good going forward. Serving in the community was a lot of fun. Chandi and I went to the rescue mission and served one Saturday night, which was a great experience. I did run a sprint triathlon, but it was in the gym, so results may have varied if I was outdoors. I did post a time of 1 hour and 15 minutes which I was happy about. Finally my portion sizes have reduced, but only when I am consciously thinking about it. I do not eat slower and will need to work on that again. All in all, there was improvement, I did enjoy myself, and I feel like I can do better next time.





Chandi

17 months ago (June 2009)











After the last 8 week challenge
















Now














Chandi Schwab

1. Read at least 1 book
2. Make something crafty for our home
3. Paint Baseboards in basement
4. More spiritual balance 1/2 hr each day
5. Be able to swim a mile
6. 5K under 21 minutes
7. Run 20 miles

*I am so glad that I had a more well rounded challenge this time around. Believe it or not the last thing I accomplished on the list was the baseboards downstairs, and that probably never would have gotten done. I read 3 books; one spiritual, another about being at peace with ourselves and others, and one to help give me more advanced training for a marathon. I did make a craft for our home, I wish I did that more often. I set aside spiritual time each day which is very important to me. These were all great because they are things that I really wanted to make time for.

I don't think I made too much progress in my physical changes as far as how I look, but I made great progress with my goals. I got the mile swim out of the way in the beginning.I started swimming a few months ago and that was a big goal of mine, I really love it now and want to improve my speed. When I did my 20 mile run I wanted to get it in before it got too cold. But of course the day I planned it for it had snowed over night and all the way through my 12th mile. The run went surprisingly well except I did something to my foot and haven't been able to run much since so that has been frustrating. I was still able to time my 5k and got 20:47 so just made it by 13 seconds. If I could have done anything differently I would have trained better for the 20 miler and not have jumped right into it, because I have payed for it with my foot. So learn from my mistakes:)
It has been a great opportunity to keep these challenges going. The fact that we organize them helps me to stick to my commitment even more because I can't let you all down. I posted my first 8 week challenge before picture to show that it takes time to make changes that will last. It is all about a lifestyle change and continually setting goals and getting back on track. So Thank you! And keep up the great work!






11)Brittney













Brittney Schwab

1. Start my day with a protein shake and vitamins

2. Eat more fruits and vegetables

3. Do the master cleanse

4. Do 1 workout class and 4 workouts per week

5. Spend 1 day per week doing no homework. Relaxation with the family

*I was a slacker at first, then I got sick, then I got my act together. I ate more vegetables, took my vitamins, drank my protein shake, made time for "ONLY" my family 3-4 days a week. I learned how to balance and manage my study time and my family a lot better. As for the working out. I was not the best. The last few weeks of the challenge I decided that I needed more then just a workout class so I went a little more extreme. I started P90X. I am a week into it and loving it. I have lost 5 pounds in the last 2 weeks because I have been tougher on my workouts, eating right and limiting my sugar and treat intake. During this challenge I have learn a lot more about myself. I am grateful for doing it and look forward to the next challenge. Thanks Scott and Chandi for doing this for us.

8 Week Challenge Results

Dyan and Trent























12)Dyan Vallace

1. Avoid Gluten, Dairy, and Eggs (due to food allergies)

2. Exercise at least 3 times a week (hopefully more)

3. Eat more protein and Fiber (shake a day)



13)Trent Vallace

1. Support my wife and have the same goals

2. Avoid Gluten, Dairy, and Eggs

3. Exercise at least 3 times a week

4. Eat more protein and Fiber (Shake a day)

5. Stretch more and have better flexibility

*Dyan
I was able to lose a little weight (5 pounds) that showed mostly
through the face. I Did alot better the second half of the challenge
with working out. It is so much easier when both of us got up early
and went. I also did alot better eating and drinking more protein. I
did lots of intervals thanks to the blog message and I even got to try
something new, I tried and loved zumba! Next challenge I want to do
swimming. The on goal that I still want to keep and improve on next
time is the consistency and balance of eating throughout the whole
week and weekend. My problem is I go all week eating no gluten, milk,
or eggs and then the weekend there is a get together or a gathering of
some type and I splurge and get sick. I just want to work on being
more consistent in my eating habits. Overall it was a good challenge
and I met some of my goals now I just want to do it from start to
finish rather than really well at the first and last part of the
challenge.

*Trent
I did well with the majority of my goals. I really tried to support my
wife and go workout at 6am, on the days that I slept in I tried to do
swimming, yoga or elyptical.We also did well with our eating during
the week but on the weekend we need to workon not eating out as our
date night! I think overall this challenge went well I didnt lose any
weight but I can tell my body is gaining muscle and better sculpted.
It went well and now I know where I can imporove for next time!





14)Rod





Rod Adams

1. Eliminate pop and energy drinks
2. Eat a clean diet of 45% carbs, 35% protein, 20% fat
3. Maintain a workout schedule consisting of 4 days per week weights
and 2 days per week interval training
4. Stretch
5. Spiritual growth
6. Continue to develop business concept
7. Daily reflection on goals

*The eight week challenge was not what I had anticipated it being. I
went into it with a strong mind and I ended up getting catheter
ablation performed on my heart. Although visibly it appears that I
have digressed, internally I am doing much better. The Dr. is
uncertain if my heart condition was created through genetics, a viral
infection, or the abundance of artificial sweetners and caffiene I
have lived on for the past 23 years. Anyways...I'm not able to work out
yet and have had a lot of idle time to think. I have followed what I
have believed to be a good diet for quite a few years; less soda
and energy drinks. I still think the ratios of protein/carbs/fat,
calorie intake etc... have been good overall. However, I picked up
my protein powder and read the ingredients. Wow...a lot them.
Complete with artificial sweetners. Then I started thinking about the
3/4 lbs. of meat that I eat on a near daily basis. Where does this
meat come from? The eggs, the produce and on and on. From now on I
will be giving thought to the source of the food I am consuming!


15)James






James Hansen

1.My goal is to lose like 15 to get to 165
2. I want to finish my novel in the next four weeks. I have 30,000 words and so it's gonna take another 25k.This will be rad. :)
3. Get my body fat percentage to 12.
4. Finish my book on html and get a book on dreamweaver and flash.

* I was able to get a good amount of my novel written. I did pretty well with my goals. Overall I think it was a pretty good success.



16)Sheri




Sheri Schwab

-Practice piano daily for 15 minutes
-Walk daily to the mailboxes and around the park
-Avoid all soda pops, especially caffeine, consume minimum of 8 glasses of water daily
-Do one week of a Dr. prescribed cleanse, avoid all deserts
-Continue reading & listening to worthy books & music

*Thanks for inviting me to participate in the 8 week challenge. It strengthened me to know others were struggling and trying together to meet goals. I accomplished some things; however, those that I did not have given me my next set of expectations. I need to develop the resolve and the will to make piano practicing, and a set walking schedule, more focused priorities! I've made it a habit to get up earlier and have now advanced to a time between 6:30-7:00am I don't set alarms and I'm still trying to train my body to the 6:30 time slot! I completed the two cleanses but didn't keep off any weight but it remains important to me. I'll have to go back and look at my original submission but these listed were the ones foremost in my mind.

1st 8 week challenge results post

17)Austin

Austin Taylor

I reached my goal of gaining 10 lbs.With the help of great supplements and hard work at the gym I was able to make this happen.There is always room for improvement but I have enjoyed hitting the weights and using it as a source to release stress and be healthier.



18)Arielle





Arielle Taylor
I doubt many people want to read about my failures, so I am apologizing in advance for this post. This eight week challenge has definitely been my most difficult. I guess I am finally getting a taste of what “being busy” really means! Let’s just say that these past few months consisted of me trying my best to manage the little time I had. It has actually been kind of frustrating that I haven’t had as much time to work out as I have had in the past. Working out and making an effort to maintain healthy habits have always been a part of who I am.
But I don’t look back and think of myself as a failure. In fact I am really proud of how much I have accomplished in such little time. At the beginning of my semester in school I wrote out a list of goals for myself. It did not include any health improvement goals, but instead had things on it like decide my major, get a job, and strive to put others before myself. I could have never guessed what these last few months were to bring to me, or that I would be learning the lessons that I’ve learned, but I am different person because of it. I am a better person. Most times people experience subtle changes in their lives, not even realizing that those changes are taking place. I have been blessed to recognize leaps and bounds of personal growth. I decided a major, I have a job, and I’m keeping up in my school work, making friends, and most importantly discovering myself and setting more goals! That is key. No matter what, no one is done learning and growing. I think the most important lesson I have learned during this last eight week challenge is that I will constantly seek to improve mentally, physically, and spiritually and that I need to always set goals so I can maintain that growth. Now for my next eight week challenge I’ll just have to make the right goals for my health maintenance…


19)Adam













Adam Nitschke

Current
5’10”
189LBS
Heavy Wight Train 5 Days
Little to No Cardio
Goals
1. Lose 8-10LBS of Body Fat
2. Gain 5+LBS of Muscle
3. Get Rid of Love Handles!!!!!!!!!!
4. Hard Run 4 days Light Run 2 Days
5. Heavy Wight Train 6 Days




*After about 3 weeks in the challenge I lost my work out partner and lost focuses of my goals I’m very disappointed in myself as I am in the same place as I started the challenge. But this failure has only inspired me to move forward with my goals if I hadn’t ben a part of this challenge I may not have failed forward and just let my goals get forgotten as soon as I send this I am off to the gym. Even though I did not do well reaching my goals the end of this challenge has given me a new wind. I look forward to being in the next challenge and If I am invited being more motivated and motivating. Thank you Scott for letting me be a part of this challenge.

20)Drew

Drew Cavner

Goals Obtained:
went from 220 at 13% body fat to 205 9% body fat.
goal was to get at least 4 days in the gym at least
goal was to do cardio at least 3 hours a week
goal was to get 8 hours of sleep a night

For this 8 week challenge I took a different approach. I did a lot more reps and slightly lighter weight. I wanted to see if I could push my level of muscular endurance up a notch. For anyone looking to get in great cardiovascular shape AND build muscle I still recommend doing some heavy bag work. Although it may be foreign to you, the heavy bag can really tire you out and help build and increase stabilizers muscles, and stabilizer muscle strength. Plyometrics are great exercises that don't even necessarily need weight, just core strength and stability. Remember people, it's all about functional strengths and functional movements. If you can bench press 500 lbs and squat a 1,000, but can't move.....there is no point!

21)Amanda

Amanda Coltrin
In this 8 week challenge i didn't reach all my original goals. I would have loved to but i came across a few set backs. Not being able do a full work out for about 4 weeks was really frustrating and it kept me from reaching my physical goals. During those four weeks i reached my other goals. I Read a lot, i made it through 4 books in 4 weeks all while going to school full time and working in the evenings. I learned how to manage my time which was one of my biggest goals. I set aside specific times each day to the work out that i could and time to read. I never thought that managing my time and making time to work out and read would actually make me less stressed and all together a happier person. I worked a lot towards setting a healthy diet :) i finally have a diet down that is good for me and not too expensive or time consuming. All together i think this 8 week challenge was a success for me. I learned a lot about myself and how to make the best of what is thrown your way. I am going to continue with my 8 week challenge and extend it to the end of the year.

Cafe Grace

Scott Schwab:
I have been made aware of a non-profit organization that I wanted to pass on to readers. It is a great organization dedicated to helping the less fortunate. They are currently collecting everything that they can for the purpose of giving a family and additional individuals a Christmas season that they will never forget. They are also working to serve on Thanksgiving to families who would not have much if there wasn't organizations of people who care.
There are benefits to health when we give and when we serve others. Here is a short list of three:
The feeling of satisfaction that comes from giving back
The feeling of helping others who are less fortunate
Being involved in causes that make a difference

Giving Back
Giving back is a great way to forget about ourselves and worry about others. We become less worried about our own problems when we jump in to help others that are in need more then ourselves. It helps us to have appreciation for our lives and it can help us be more thankful for the things that we have. In the end the things that are most valuable are those things that you take with you; experiences and family.
Helping Others
Helping others builds a sense of need. When we can meet the needs of others, it gives us a sense that we are needed. This goes beyond just a simple feeling. It is actually a subconscious fulfillment that our minds and bodies need. Helping others is what keeps the world moving forward. Never forget those who cannot help themselves. You and I may be the only ones that can, and will help them.
Being involved
Being involved or engaged is one step further then just helping. Helping is great, but denotes more of the mentality of an event. Being involved is taking on the full-time responsibility as a personal mission. It is to look at the different ways to serve and making it happen often. Being involved will bring purpose and satisfaction that will change your outlook and improve your health.
There are so many great organizations that give hope, and provide the essentials for others. During this season where we have so much, turn your attention outwards and look to others who specifically need you! Try it this season and remember how you feel. Remember that if you have a computer, you are more fortunate the millions of others. Look for the small opportunities that have great results. Pay It Forward!

Here is the link:
http://www.free-press-release.com/news-pay-it-forward-this-holiday-season-1288546122.html

The week of the challengers

Scott Schwab:
Alright the challenge ends tomorrow. Make it a day to remember. See if for one day, you can be perfect, with your goals. Manage your intake and prevent the poor habits from forming by surrounding yourself with successful thoughts, feelings, and actions. Thoughts leads to feelings, feelings lead to actions, and actions become your habits. Your habits become your lifestyle and will either imprison you or liberate you.
We will begin posting pictures on Tuesday. Once we have all the pictures posted we will start the voting. One female and one male will win their choice of a supplement and we are getting t-shirts made for this challenges winner and past winners as well. You will have a break for a couple of weeks and then we will start a challenge the Monday after Thanksgiving. The idea will be to help through the statistically highest time for weight gain.
Think of it as your New Years resolution to take all the hype away from when everyone else is doing it. You will have more success if you are already doing something and can just improve your resolve for exactly what you are wanting to accomplish.

"Show me what you got"

Scott Schwab
Have you ever wondered about the saying, "you look good you play good"? The saying goes on that when you look good you play good, when you play you win! In reference to a fitness regiment, does the gear that you wear really make a difference in how you perform?

Having the right gear is essential. The right gear does not necessarily mean the name brand products. Shoes are made in different styles and fashions, and some fit better than others. The goal is to find a shoe that not only looks good, but feels good so you can have the right results. It is a fact though that people connect with their gear. A hunter will tell you that the right bow is the key to a bow hunt. A fisherman will tell you that the right fly influences how the fish respond. Why would this be any different with your workout gear?

I submit to you that it is no different. Not only does the comfort and the feel play a big difference into your workout. The way you think the gear looks to yourselves and others can also have a difference. I know that you have bought new shoes and found that it made you actually run faster, jump higher, and even look better. Right? Though that may not actually be the case, confidence and knowing that you are proud of what you are wearing effects confidence and confidence effect performance. It is a fact that we have a connection with the things that we wear, because subconsciously it represents us. We connect with our clothing because individually it helps make us who we are. It influences everything from the music we listen to, to the friends that we hang out with.

Looking into the psychology of how your gear looks and additionally how you look while you exercise, has a direct correlation to your performance. Think about this for a moment; how do you feel when you get a new outfit and get to wear it out. All of a sudden a person is more outgoing, more confident, and it shows. The same principle happens with shoes. A great idea for some is to start a new routine with new gear. Get you some shoes that you are comfortable in and that look great. Getting compliments is a great way to build confidence. Don't be afraid to compliment yourself as well.

Conclusion:
To summarize allow yourself to look good when you exercise. Buy the clothes and shoes specifically for the task. Remember exercise and fitness is a lifestyle. If it is a lifestyle, then having the right equipment will make things more obtainable.

Quick Gym Ideas

Chandi Schwab

Interval Training

Extensive research has been done on the benefits of Interval Training in a number of populations, from marathon runners to sick patients (Nursing Research). It is a system of cardiovascular training that combines short high-intense periods of exercise in conjunction with longer rest periods, allowing for higher heart rates to be safely and effectively utilized.

The beauty of this system is that it is best used for short durations, from anything up to 10mins depending on the intensity you’re working at. For example, you may spend 10secs sprinting and then 1min walking and alternate for 10mins depending on your fitness levels. Despite this short time, the higher intensities make it an excellent choice of workout for burning fat and increasing VO2 Max.


Compound Exercises

Compound exercises are resistance exercises that involve more than one joint, a Barbell Squat, for instance. For that reason, these are the exercises that will give you the most return in terms of joint and muscle strength and allow you to work the whole body in a short amount of time.

An effective way of using these exercises on a time limit is to simply use one lower body movement and one upper body, for example, one day you would do a Barbell Squat and a Shoulder Press and on the next session you would do a Dead Lift and a Lat Pull Down.

Combine Exercises

Keeping with the compound exercises mentioned above, another time saving method would be to combine two exercises into one. For instance, you could Front Squat then immediately follow it with a Shoulder Press or combine a Dead Lift with a Barbell Shrug.

However this method should only be used with higher repetition regimes, as the strength discrepancy between your lower and upper body will not allow you to utilize this method with heavier loads.

Combine Weight Training & Cardio

More and more gyms are starting to include circuit classes into their timetables, for the simple reason that you get benefits of both weight training and cardio at the same time. For the time conscious gym-goer, this method can be carried out without the worry of having to set up lots of equipment; all it requires is a couple of dumbbells.

The idea behind this method is to carry out a number of exercises in sequence, without putting the Dumbbells on the floor.

Example

1.3 Circuits – 30secs rest in between
2.Dumbbell Squats 15reps
3.DB Shoulder Press 15reps
4.DB Stiff Leg Dead Lift 15reps
5.DB Row 15reps
6.DB Lunges 15reps
This method will improve both your cardiovascular system and your muscular endurance, as well as allow you to do a full workout in less than 10mins.

(suite101.com, Mathew Cotterill)

Healthy Snack Ideas

Chandi Schwab
You know those days that you want to snack all day but you don't want the calories. Here are some great snack ideas that have the perfect mix to satisfy your cravings and your appetite. I really like the mixture of nuts and fruit. Especially for energy. There are many more ideas below. Check them out!

Snack Ideas

-Blueberries and Greek Yogurt
-Cottage Cheese with Fresh Pineapple Chunks
-Cheese Bites with Whole Grain Crackers
-Instant Oatmeal
-Carrots and Hummus
-Pear and String Cheese
-Peanut Butter and Jelly Sandwich
-Raw Veggies and Salad dressing
-Breakfast Cereal( no or low sugar)
-Cherry Tomatoes and Pine Nuts
-Canned Chicken and Crackers
-Sugar Snap Peas and Grated Parmesan
-Seasoned Tuna
-Canned Peaches and Sunflower Seeds
-Crispbread with Cottage Cheese and Apple
-Vegetable Sushi Rolls
-Peanut Butter Apple Slices
-Pretzels and Honey Mustard
-Raspberries
-Banana with Peanut Butter
-Multi grain Chips and Salsa
-Applesauce with Pecans
-Turkey with Apple Slices
-Apple with Swiss Cheese
-Avocado with Sea Salt
-Crunchy Garbanzo Beans
-Scrambled Eggs and Salsa
-Tomato with Mozzarella
-Granola
-Almonds and Oranges
-Cashews
-Hard Boiled Egg and Banana
-Turkey Jerky
-Turkey Wrap
-Vegetable Chips

Have a Sweet Tooth?

-Chocolate-Covered Almonds
-Fruit Sorbet
-Skinny Cow Ice Cream Sandwich
-Frozen Fruit Bars
-Fruit Smoothie
-Fruit and Yogurt Waffle
-Frozen Grapes
-Yogurt covered pretzels
-Yogurt covered Raisins
-Pudding

Want a Boost?

Listed below are a list of foods that slow down your metabolism and a list of foods that help boost your metabolism. This is a little long but definitely worth reading and great information to keep in mind. Interestingly enough the foods that slow down your metabolism are the same foods that may spike your energy levels at first and after a bit your energy comes crashing down. The foods that help to boost your metabolism are also fods that fuel you and give you the energy needed to have productive workouts and a productive day as well.

Chandi Schwab

Slow down your Metabolism

1) SUGAR:- Eating too much sugar overloads your body and causes your blood sugar levels to rise rapidly. This in turn makes your body go into conservation mode meaning that you will store extra fat and burn less calories. To make sure this does not happen you need to reduce your intake of refined sugars as much as possible. That means cutting down on the candy, chocolate, cakes and cookies as much as possible. If you still want something sweet try eating some fruit. Unlike refined sugars, most fruits contain fructose which does not cause your blood sugar levels to rise.

2) WHITE BREAD:- White bread is made from wheat flour which then has the bran and germ removed. White bread is bleached to remove any yellow colour which destroys many of the vitamins contained in the wheat plus it is full of sugar. This means that it is very easily digested, has a low nutritional value and is low in dietary fiber. When processing white bread your body burns very few calories and it also causes your blood sugar levels to rise. I know you have probably heard it many times before but by substituting white bread for a wholemeal variety you can really boost your metabolic rate. Wholemeal bread is harder to digest (so burns more calories while being processed), has a greater nutritional value and most importantly does not cause your blood sugar levels to rise in an uncontrolled way.

3) FRIED FOODS:- Like white bread, fried foods are very low in nutritional value and easy to digest. They are also very high in calories and full of saturated fats. Saturated fats are solid at room temperature, generally come from an animal source, make your body produce more cholesterol, and slow down your metabolic rate. You really need to avoid fried foods for the sake of both your metabolism and your health. Next time you are craving fried food such as a beef burger why not replace this with a slice of grilled, lean beef on brown bread? Not only will it be better for you but I think it tastes a lot nicer too.

4) PROCESSED FOODS:- Processed foods include ready meals, crisps and chocolate bars. They are very popular because they are quick and convenient but guess what? The vast majority are also lacking in nutritional value, contain dangerous trans fats, and are high in chemical preservatives. Again this combination of factors in processed foods means that they reduce your metabolic rate. I know that it can be very tempting to opt for processed foods when you want something to eat after a long, hard day but your body will really thank you if you take the time to cook something healthier. If time really is an issue then why not try cooking in large batches and freezing the leftovers? This will mean that you will still have access to quick, convenient foods when you are in a rush BUT they will be healthy.

5) ALCOHOL:- Alcohol is full of sugar and calories which (as you probably know by now) restrict your metabolic rate. Alcohol is also known to have a dehydrating effect and as I discussed in my last article, if you are not fully hydrated your metabolism does not work as effectively. Moderate consumption of alcohol is not going to have a huge effect on your hydration levels but excessive consumption will. For most of us there are going to be times when we over indulge on alcohol so I am not going to advise you to give up alcoholic beverages. However, you should make an effort to reduce the amount you are drinking.

Boost your Metabolism

1) SUPER FOODS:- Super foods are foods which are deemed highly beneficial to your health. They offer protection against a number of diseases, provide you with energy, are full of anti-oxidants and guess what? They can also help boost your metabolism. Some of the most popular super foods are blueberries, grapefruit, oranges, tomatoes and yoghurt. You can view a more detailed article on super foods and their benefits by clicking here.

While super foods are a great way to raise your metabolic rate it is important to make sure that they are only a supplement to your diet. Eating only super foods will not do you much good in the long run. In fact it could even cause long term damage as you will be missing out on other vital nutrients. For the best metabolism boosting results make sure you introduce super foods to your existing healthy diet and you will notice the benefits. For example, you could add a few blueberries to your morning bowl of cereal, have a portion of grapefruit as a mid-morning snack or add some tomato to one of your favourite pasta dishes.

2) SPICY FOODS:- Most spicy foods have a mild thermogenic effect which means that they can help activate your body’s fat burning process. This article also suggests that spicy foods can help boost your metabolism by as much as 50% for three hours after you eat them. Therefore, spicy foods are another great option for you to consider if you want to increase your metabolic rate. Some great types of spicy foods you can try include Indian, Mexican and Thai. You can also spice up your daily dishes by adding peppers such as jalapeños.

Just like super foods you should not over indulge on spicy foods. Eating excessive spicy foods can really irritate your stomach and lead to acid reflux, heart burn and stomach ulcers. In the worst cases it can also damage your taste buds and digestive tract. Perhaps try having an extra curry for dinner once a week or adding some spices to your favourite dishes.

3) PROTEIN:- Protein has a number of metabolism boosting benefits. This study from the American Journal of Clinical Nutrition suggests that protein has a satiating effect meaning that by adding a little more protein to your diet you should feel less hungry. More interestingly, this article from the Journal of the American College of Nutrition states that “convincing evidence exists that protein exerts an increased thermic effect when compared to fat and carbohydrate” which in simple terms means that your body uses more calories when processing protein than carbohydrates or fats. So by increasing the amount of protein you eat each day you can suppress your appetite and burn the amounts of calories you burn.

As with the foods I have recommended above, I am not suggesting that you switch to an excessively high protein diet. Evidence suggests that this can cause damage to your kidneys and deprive your body of vital nutrients. Instead I am suggesting that you replace some of the carbohydrates and fats in your diet with proteins. For example, you could try having a slightly smaller breakfast but accompany it with a protein shake or try increasing the proportion of lean meats in your main meals.

4) WATER:- I know this is not technically a food group but it is a part of your diet which can make or break your metabolism. If you are not properly hydrated then your metabolism does not work as effectively and ultimately you burn less calories when resting. It is therefore really important to stay hydrated at all times if you want to maximise your metabolism.

To stay hydrated you need to make a concious effort to be drinking water regularly. Keep a water bottle with you at all times and top it up regularly. Also, try to limit your intake of caffeine and alcohol. Excessive consumption of either of these products will have a dehydrating effect and inhibit your metabolic rate. I am not suggesting that you give up caffeine or alcohol but perhaps try to substitute one of your daily cups of coffee or one of your glasses of wine with a drink of water instead.

Down to my last

Scott Schwab:

As we go through the last week of this 8 week challenge, there should be some reflection on what went well and what can be improved upon. You know what things you did well with and the moments of possible weakness. If you are able to identify the times of weakness or moments where you were not as successful, you have a pattern of how to improve. Most of the reasons that people do not continually improve, is they are unwilling to look at times when they did not succeed.

Success is really just failure turned inside out. So if we want to succeed, the most important thing is to fail. Yes, fail. We learn and grow through the times that we do not succeed as much or more then the times that we succeed. In the face of challenge or disappointment, do not accept your fate, Change it! We change by looking at what we currently do and making incremental changes.

Whether you are finishing the 8 week challenge or you are a reader for the first week, do these things this week.

#1 Reflect on what you have done well and areas for improvement as it relates to health.

#2 Write a detailed plan of ways that you can improve.

#3 Make the goals/plan visible and think of them often

#4 Get to work, leave the excuses and reasons behind you

#5 Make the lifestyle change that will support your desired goal

Much can be done in one week of work. It is the start, the continuance, and the establishment of your future. Reflection is a key component to success in anything, so spend some time and use that brain of yours. Holding ourselves accountable must happen and allows for progression. You cannot progress though unless you know the detailed list of the expectations. Whatever you think about most or keep in your mind, are the things that you will do, accomplish, and ultimately become. Choose wisely about the things that you keep in your mind. Finally any change worth making, takes a change of lifestyle proportions. Make health and fitness your lifestyle, rather then an event. You will have more success in less time.

Quote of the Day

Scott Schwab:
The quote today comes from Calvin Coolidge. He points out the key to life and the key to success. As I visited my Grandpa today in the hospital, persistence just kept coming to mind. He has lived an incredible life, and the underlying theme is persistence. In everything you do, be persistent!


“Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful people with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan "press on" has solved and always will solve the problems of the human race”

-Calvin Coolidge-

Damage from Sugar

Scott Schwab

I mentioned earlier that I spoke with a man that told me the reasons that people have the effects when they have diabetes. I have found the article and wanted to pass it on to everyone so they can make the adjustments. It is just not worth the sugar overload. So eat it sparingly or not at all. You make the decision.

http://www.bestsyndication.com/?q=20100204_dr_oz_oprah_winfrey_show_diabetes.htm

This is a serious thing and should be taken seriously. The expense is great, but the greatest expense is our health. Find ways to avoid processed foods and sugars.

Very Important Basics

Supplementation is more than just taking something that you buy at the store or online. It’s about timing, consistency, and eventually getting results. Most people have this misconception that there is some miracle pill that will give you results regardless of your eating , workout , and sleeping habits. Unfortunately, there is no miracle pill, so these habits must be exceptional if you want to obtain the goals that you have set for yourself. Here are some basic tips before you embark on a healthier lifestyle.

- The average person should eat every 3 to 4 hours in order to maintain muscle mass and burn fat. Anything longer than this time period; your body will actually utilize muscle tissue for energy rather than fat. Here is a basic guideline some people follow to improve their eating habits.
Wake up

- Eat a breakfast containing complex carbohydrates, lean protein, and some fruit.- Eat a snack containing lean protein and good fats such as: almonds, cashews, flaxseed, flax oil, etc.- Eat a lunch containing lean protein, green vegetables, and fruits.- Eat a snack containing lean protein and good fats such as; almonds, cashews, flaxseed, flax oil, etc.- Eat a nice dinner containing minimal carbohydrates, but plentiful with lean proteins, green vegetables, and good fats such as omega 3,6,9 fatty acids. (Salmon or any other cold water fish)- Eat a very light snack containing a time released protein.
Sleep

- The average teenager needs about 9 hours of sleep per night.- The average adult needs about 7-8 hours of sleep a night. If you are dieting and working out, your sleep requirements might be a bit higher.

Obviously this is a very difficult eating schedule to maintain if you are a student or work 40 hours a week. It would be unrealistic to assume that everybody has the time to cook and store 6 meals a day. This is where a protein supplement(meal replacement) comes into play. Choosing a lean, time released protein to consume 1 to 2 times per day can make it very easy to reach your eating goals. Whether your goal is to gain or lose weight, protein supplements(meal replacements) can be very effective. Your eating schedule will vary depending on whether or not it is a workout day.

Pre-Workout Meal
- On the days that you workout you may want to have a meal full of complex carbohydrates (whole oats, whole wheat toast or bagel) with protein (peanut butter, egg protein, beta casienates, etc) about an hour and a half before your workout. Every individual is different, so amounts in protein and carbohydrates may differ. The average is around 25 to 35 grams of complex carbohydrates, and 15 to 20 grams of time released protein. Consuming a pre-workout shake not only gives you the adequate energy you need to complete your workout, but it also helps your body stay anabolic (muscle building state) instead of catabolic (muscle burning state).

Post-Workout Meal
- On the days after your workouts, taking in the simple carbohydrates that most people think are bad is very important. Doing this helps replenish glycogen stores (body’s energy) and causes a spike in insulin levels (good thing). This shuttles carbohydrates and protein into the muscle cell. Typically people consume about 40-60 grams of simple sugars (carbohydrates) and 30-40 grams of whey protein (fast absorbing protein) post workout. A person has about 45 minutes to consume a post recovery shake before he or she goes into a catabolic state (muscle burning).

Brick by brick

Scott Schwab

We have discussed before the benefits of what is known as brick training, but I wanted to revisit the discussion and add some tips and additional benefits.

For those of you who may have not read the previous post, brick training is taking a couple of exercises and stacking them on top of each other. For instance some people lift hard in a circuit fashion and then immediately head to the stair stepper. Other people may swim and then jump on a bike.

The key is to move quickly and not let your body have much time to adjust. Different exercises will require different levels of cardiovascular strength and endurance. Based on the article from Friday by John Gibson, we also know that interval training keeps the body burning calories like a machine.

Brick training is similar to interval training in that you move between exercises relatively quickly and increase and decrease the intensity. The intensity is up to you, but based on John's recommendation, it is better to do short bursts within your reps. It is also similar to the effectiveness of muscle confusion. Your heart is a muscle, and the stronger it is and the more you do interval training, the lower your resting heart rate will be.

Remember, the principle called EPOC (Excess Post exercise Oxygen Consumption).
The higher intensity exercises have a tendency to increase the amount of calories
burned after exercise. With interval training, your metabolism has been shown to nearly double for up to 48 hours after exercise.

The moral of the story is this, choose the exercises that you can do and stack them in one day. Do short and intense intervals and then move to the next workout. Doing this will prepare your mind and body for workouts that will always push you and take you to a higher level of expectation. Plus this is the quickest way to lose weight based on continuous burning of calories. Another benefit that you will enjoy is the full body workout that multiple exercises that push your entire body.

Its the final countdown.....

Scott Schwab
If you are familiar with the group Europe, this post will have more meaning to you. As we find the time slipping away from our challenge, it is important to remember some key things. If you did anything in this challenge, you did more then the average person. The goal is not perfection, it is process improvement. The process is the lifestyle. Any change worth making, usually requires a large change to the lifestyle.
The next challenge will be shortly after Thanksgiving. The purpose will be to help through the Holiday season. This time of year is statistically the highest time for weight gain. Knowing that, be prepared to say yes to living healthy. Avoid situations where you will eat like a water buffalo and just continue to say "just one more".
We are not talking about fat and skinny. We are talking about healthy and happy. Health comes in many sizes and we do not promote the one size fits all plan. However, each of us can be healthier and find the correct balance for our lives. I was talking to a man much more intelligent then I this weekend and he told me some of the most shocking facts about sugar and specifically diabetes. It is so intriguing and more importantly dangerous to consume sugar.
No matter how you started the challenge or how you have done these past six weeks, make the next two nearly perfect. Sacrifice the things that you know you should not have and eliminate the mentality of oh "just one more". It is not good for you and will end up being more than just one more. That same mentality creates weakness within your mind and a dependency for your body.
We have two weeks left. What can be accomplished in such a short time? The biggest key is consistency and follow-through. If you let yourself off on things that you commit to, it is nearly impossible to hold yourself accountable. So no matter how you have done, stick with it. Be happy that you made some progress, even if all you can say is that you tried. Let us know where we can help. If more follow up is what you need, as one challenger stated, than we can help with that.
The one thing that is impossible for us to do, is make the decision for you. The decision must come from you and empower you to follow through. It is not worth it if it is not hard. All of us have health objectives, and most of the time they are very different. That is why the goal setting and accountability are most important. Starting out, the most effective tool is your mind, NOT your body.

We have a chance these next two weeks to change our lives. Yes it is only two weeks, but it is a start for some and a finish for those in the challenge. That mental victory will play out in many ways and help for further development, growth, and accomplishments. Nothing is more important than your health. I know we have work, school, family, and community responsibilities. However, if you do not take care of yourself, you cannot take care of these other responsibilities.

Make it happen today, and then tomorrow, then for a week, and then for two weeks. Start small and go big. After three weeks it will be a habit and will be more difficult to break. After six months a person will most likely make it a lifestyle. Have a great day and lets get results; both mentally and physically.