7 Harmful effects of Sugar

Chandi Schwab
I needed to read this article...Check it out!

Humans are born with a sweet tooth. From birth the newborn baby smells and taste the milk of his mother. As adults it is not different. We grow up with many cravings for something sweet. One Can of Coke has 10 Teaspoons of Sugar

The average North American consumes more than 130 pounds of sugar and related products every year. That may sound impossible but when you consider that one can of Coke has 10 teaspoons of sugar; you see that it is not that hard as the average American also drinks about 1 or 2 sodas per day.

When it comes to refined sugar, the bottom line is that as intoxicating as it maybe, it is addictive and there is little room for it in a healthy diet. It is by far more damaging than helpful. It is lethal when ingested because it provides what nutritionists describe as “empty” or “naked” calories.

There are many ways that sugar can harm the body and it would literally take a book to discuss the harm.

How is Refined Sugar Harmful to the Body?

Here are seven ways that this refined sweetener is harmful to the body.

1. Sugar Depletes Body of Vitamins and Nutrients
Because it depletes the body of vitamins and nutrients, sugar suppresses the immune system, leaving the body little room to defend itself.

2. Sugar Feeds Cancer Cells
Sugar feeds cancer cells and has been linked with the development of cancer of the breast, ovaries, prostate, rectum, pancreas, biliary tract, lung, gallbladder and stomach.

3. Sugar links to tooth decay
Sugar has a high acidic content and as a result, it has a direct link to tooth decay and other dental problems.

4. Sugar Links to Diabetes and Blood Sugar Fluctuations
Refined sugar has a direct affect on your blood sugar levels and is a main cause of diabetes.

5. Sugar and Obesity
With the zero nutritional value and no fiber content in sugar, it's clearly implicated in obesity, which can cause many other illnesses and conditions. .

6. Sugar and Anxiety Disorders
Sugar can cause a rapid rise of adrenaline, hyperactivity, anxiety, difficulty concentrating, and crankiness in children and even adults. One of the first things that a person diagnosed with anxiety disorder is told to eliminate is refined sugar.

7. Sugar and the Aging Process
Another result that stems from the fact that sugar has no nutritional value, is that it accelerates the aging process. In order for a body to remain healthy it must have the necessary vitamins and minerals needed to maintain vigor and energy. Again, sugar is not only void of nutrients, but it also zaps the body of the good stuff that is already there.

All-in-all sugar is the one of the worse substances you can put in your body. However, the fact that there are sweet taste buds on the tongue still leaves the desire for something sweet to be consumed. It makes one wonder what to do if sugar is harmful to the body.
There are so many other alternatives out there to satisfy the sweet tooth. Literally the earth is full of many natural sweet options. Fruit is a wonderful alternative to satisfy your sweet tooth and you have a bounty to choose from. As far as sweeteners you can try stevia or agave nectar. They are both great choices for baking, sweetening tea and whatever you use sugar for.
Sugar is addictive and very damaging to the body. The wisest choice that you can make in deciding what to do about sugar is to simply decide to get it out of your pantry.
(articles base.com)

A simple workout with results

Scott Schwab-
Many of us strive to have good workouts and to be effective, but time and responsibility can take away from that goal. There is a workout though that if done correctly, can give you everything that you need and allow you the time to do other things. Furthermore this group of exercises can be done at home, in a hotel, or even at a gym.
The key to getting a good workout, is not only burning calories, but working muscles that will release the greatest amount of testosterone. The releasing of testosterone, whether you are male or female, is the biggest contributing factor for fat burn. That being the case, we need to work the groups of muscles that are largest. Your largest muscle groups are your legs, your core, and your upper body. With so many different exercises, it is hard to work all of these areas and get an effective workout. Or is it?
Push Ups
Push ups are some of my favorite workouts and are responsible for the working of the shoulders, chest, biceps, triceps, forearms,etc. All one needs to do to have a different muscle group worked is change the position of your hands or the width at which you have as your ready position. Now it is great to pound out a lot of push ups, but it is even better to have proper form. Get in ready position and do nice, slow, effective push ups. Go as low as you can go and push up to the starting position as slowly as you can. Whether on your knees or on your feet, the exercise is great. Do as many as you can do and then have that serve as your benchmark for the next 3 sets. Have a goal of getting to 10 push-ups to start out with, but don't stop there.
Jogging
I think the word jogging was created to represent a mix between running and walking. You may not be able to go out and run 1 mile, but you can definitely walk a mile. All this will require you to do is change your pace through out the mile. Ideally the goal is to go a quarter of a mile and then do the push ups and other exercises to break up the distance. Four equal parts of the jog, will divide up the other reps into four equal parts. Work at increasing and improving your speed, rather then maintain a slower pace. Although it is important to have a good pace, it is more important to get your heart rate up and push yourself.
Squats
This is one of the best exercises that you can do. Even if you do not have weight, your body weight alone will give you a workout. Stand with your feet shoulder width apart and put your hands behind your head and fingers interlocked as if you were being searched by the police. Slowly start the sitting process so you go as low as you possibly can go. Keep your hands behind your head and as you slowly make the ascent you will go until you are on your tip toes for a complete leg workout. Look to hold your stance in the tip toe position for 5 seconds. Return to the starting position and repeat again. Whatever number you choose, hold yourself accountable to repeat that number four times. Again, do this exercise with the push ups at each quarter mile. Try to do 15 at each quarter mile.
Abs
There are so many exercises to do with your abs, but I am a huge proponent of working your abs everyday. Don't do the same exercise everyday, but mix it up so other areas of your abs get some love. It will prevent boredom and work the other areas of the abdomen. The ones I like the best for this exercise is to incorporate a couple of movements. Do the normal crunch until you have sufficiently worked the middle area, then slowly bring your legs until they are elevated at a 30 degree angle. Hold that for as long as you can, but also incorporate vertical scissor kicks and horizontal kicks. Doing this for a time as apposed number of reps will help you do more. Remember to keep your feet up off the ground and your head elevated for some absolute results.
You may be worried about not doing things perfect or looking silly in your neighborhood as you do the quarter scenario. However, if you can do one thing, stop caring what people think as you do the very thing that will give you great results. I for one can say I look ridiculous at times in the gym. However, I am not there for anyone else but my personal needs. If we worry what others think, we will miss out on having a great workout and taping into the process of improvement and sustained results. This exercise group can be done by everyone. Don't focus on your time, focus on completion and then work from there.

Quick Cleanse (With Sea Salt)

Chandi Schwab
Just as you wouldn't expect a car's motor to run efficiently without an occasional oil change, you can't expect your body to work properly if it isn't cleansed internally, too. The liver, along with the kidneys and the intestines, are the organs responsible for cleansing our bodies internally on a daily basis; however, they sometimes become sluggish for many reasons. That's when a sea salt and water combination can help

What you need to do
-I like to do it first thing in the morning on an empty stomache when I feel, well...just plain cruddy
-I fill(usually a canning jar) up with 25-32 oz of warm water and put 2 tsp of un-iodized all natural sea salt
-Drink it as fast as you can (try to pretend it is broth)
- Drink some normal water on top of it to flush it down
-For me it is immediate,for others it can take 30-60 minutes to take affect
-Plan to be off and on the pot for about an hour maybe 2 to be safe
- Go about your normal activities but drink a ton of water to stay hydrated. Salt can dehydrate your body

Why Un-Iodized Sea Salt?>
•Due to its coarseness, and its salt benefits (drawing out impurities), sea salt is often used as a body scrub for dead skin detoxification. But it has another helpful purpose: It can aid in internal body detoxification, too. Just as the salt can rid the exterior of the body of dead skin cells, sea salt can also rid the inside of the body of impurities within it.

Sea Salt Cleansing Process
•Ingested into the body---usually in a quantity of two teaspoons per quart of water---the liquid sea salt and water combination travels the entire digestive system sweeping toxins and other left-behind waste from the body. This process, initially done daily for a specific period of time (like several days), can be repeated on occasion later (when needed to address recurring digestive sluggishness) once the original detoxification has been achieved.

Body Toxins
Our liver, kidneys and intestines strive to rid our body of all the toxins it ingests through air or food: pollution, pesticides, food additives, drug and alcohol-related toxins and undigested food that has rotten inside our digestive system. However, these organs sometimes get overwhelmed, especially when stress is high and our diets are poor---and we don't exercise or take care of our bodies properly. That's when detoxification through external means can help, like a sea salt cleanse.

Side Effects
Cleansing the body of toxins, left-behind food particles and pollutants can appear to make the individual feel worse than they did before, initially. This is due to the fact that as these toxins are being removed from the digestive system, they are traveling through---and having an impact on---the other internal body systems, like the blood stream and other body components.

However, these side effects (headaches, acne, fatigue, aches and pains, malaise, allergies and symptoms that are similar to those experienced with a cold or the flu) are only short-lived and disappear after the detoxification is complete.
(ehow.com)

Quote of the day

Scott Schwab:
Life is hard and the world would have you think that it has the upper hand. Though we have an uphill climb, dig in deep and push until you cannot give anymore. That, is when you will see that you have fought opposition, created success, and found love. Here is a great quote from someone who can say it much better then me. Have a great week this week and do not give up. Holiday parties are everywhere and there are chances for you to stop, give up, and say "I will start at the first of the year." The challenge is on now so you can have success. It will be worth it!


"To be nobody but yourself in a world which is doing its best, night and day, to make you everybody else; means to fight the hardest battle which any human being can fight; and never stop fighting."
-E.E. Cummings-

Holiday 8 week challengers

Arianne Pfleger













Goals
1. Exercise 5 days a week.
2. Eat 5 times a day. Two of those times fresh fruits and/or veggies only and nothing after dinner.




Sam Swenson








Goals

1. Current weight= 213......by Feb 1 weigh 195-200(tone muscle and loose fat)
2. No carbonation from now until the end of 2011.
3. Drink more water and eat more healthy.






Nicole Berry

















Goals
My goals for the eight week challenge are to eat ample amount of vegetables and fruits. In take more protiens and fiber and only allow sugars once a week. I am also making it a goal to consume more water and keep a proper schedule for my workout and during that time workout with consistency. I am going to try so hard to not skip a workout routine and work with full dedication. Hopefully by applying my goals I can lose 15 stubborn pounds.


Mark Pittard















Goals
1) Lose five pounds.
2) Run four times a week
3) Weights three times a week
4) Woop up on Scotty in Racquet Ball
5) Do not over eat during the holiday
6) Learn from my last eight week challenge and make sure to do some type of physical excercise everyday beside Sunday

I am going to kill Scott in racquetball

Sam Woods









Goals
1) Spend 50 hours or less at the office each week
2) 5 workouts each week
3) lose 1-2 pounds each week
4) go on a date with a girl each week (4 options my wife or 3 daughters)

Holiday Challengers

Jeff Hadlock








Goals

1 - Running at least 3 times a week.
2 - Weight training at least 3 times a week.
3 - Spend more one on one time with each child per week.
4 - No eating after 7pm.
5 - Cut soda out of diet.
6 - Eat healthier.

I hate to put a goal weight but i feel that dropping 20lbs would be perfect. On top of running and weight training i will be doing P90X workouts twice a week. I tend to get bored with running on a treadmill so I will be constantly be looking at this website to get more ideas on mixing it up.

Aubrey Fullmer





Goals
1. Loose my last 10 lbs of baby weight
2.Read 2 books
3.Personal scripture study for 20 min every day
4.Cardio 3 times a week; weights twice a week
5.Do my first half marathon in January
6.Start training for my full marathon in January
7.Spend more time with my kids individually
8.Help my daughter learn her sight words and reading
9.Eat more healthy; only one day a week I allow sugar
10.More patience with myself and my family
11.Serve one person per week

James Hansen








Goals
1. I'm gonna keep with the awesomeness of the last 8 week challenge and lose ten more pounds and reach 170.
2. I'm going to exercise at least six times a week.
3. Eliminate fast food.
4. Finish the first draft of my novel!

Daric Hartle








Goals
Since the last challenge I was able to lose 5 pounds and start some consistency. I am currently at 207 lbs and would like to be down to about 190 ideally. However, for this challenge I think it is realistic to try and get to 195. 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 need to get some Z's at night and will start setting a time that I want to be in bed and asleep. The bad habit is killing me the next day. I have also started a soccer league and realized that it is kicking my butt running constantly. I plan to get in underwear model shape and get my sexy back.

Drew Cavner










Goals
1) Drop 3% points of body fat
2) 100 push-ups in 2 minutes
3) Run a 6 minute mile
4) 40 pull-ups in 2 minutes

Holiday Challengers

Leslie Bjorklund




Goals
1. Be able to run 5 miles to be ready to start half marathon
training.
2. Make it to the gym at least 3 times a week.
3. Only drink soda at family parties during the holidays.
4. Be able to truly wear my favorite jeans.
5. Find 1 things I am grateful for each day AND write in down.
6. Focus on 3 activities each week to help my daughter educationally.
7. Become more focused on my personal religious studies.

Brittney Schwab


Goals
1. Eat healthier by eating a balanced diet and not after 8 pm
2. Limit my sugar in take to 2 days a week and Holidays
3. Start p90x and be faithful to the workouts
4. Start and finish a book
5. Be a better mother...listen more, spend more time with them, be more patient, be more involved, love them no matter what

Megan Porter



Goals
1st - Lose 6 pounds during this next challenge
2nd- Running the half marathon in under 2 hours
3rd- Eating more healthy. Living in the city and working long hours makes it very difficult to get home and want to cook. I'm determined to make more dinners at home
4th- Continue with no diet coke as my original goal was to only stop drinking until Christmas but I want to continue
5th- Working out twice a week in the morning.

Jessica Taylor



Goals
Cleanse Mind ( Finish BOM ) , Body ( 120 ) , Soul ( Tai Chi ) – Will be on Dec 26th – Jan 2nd at the Ann Wigmore Center ( Raw / Vegan /Holistic Center ) in Ricon Puerto Rico.

Amanda Hollist


Goals

-Read more spiritual books
-Tone my stomach through workout videos
-More individual time with the kids

Jenny Bowen




Goals

1. Walk dogs min 3x per week (and love them more)
2. More structured play/quality time with my daughter
3. Cut out sugar except for Sundays and special occasions
4. Don't have soda every day and nevermore than 24 oz. in a day
5. Drink minimum of 64 oz. water every day
6. Wake up no later than 6:30 every day
7. 30 minutes personal study time every day


Austin Taylor








Goals

1)Get a six pack
2)Do well in school
3)Improve my drive and motivation
4)Dedicate myself to consistent workouts
5)Read a good book

Holiday 8 week challenge

Chandi Schwab














Goals

- Read 2 more books
- 1/2 hr personal study and learning time daily
-1 mile swim under 40 minutes
-5k 20 min. or under
- long runs twice a week, start marathon
training Schedule in January
-Pay more attention to my children individually.
spend more "quality" time with them, teaching
them, and playing with them. Help them develope
their talents.

Aaron Crandall

















Goals


1) Get to 158 lbs 10% body fat from 164 lbs 15% body fat
2) Sell 25 alarms
3) Read a book on nutrition
4) Read scriptures with my wife everyday
5) Run 20 miles a week to start preparing for triathlon



Amanda Coltrin










Goals
1) work out 5 days a week.
2) read 2 books a month
3) eat healthy everyday (one cheat meal a week)
4) study hard to pass my tests

Holiday 8 Week Challengers

Diedre Sloan



-Lose 10 lbs
-Tone muscles especially my abs
-eat healthier
-exercise every day
-Start and finish a book
-Personal prayers every morning and night
-Family scripture study every night
-Go to Temple at least once a month
-Organize house

Brandon Sloan



Goals

-Lose 35 lbs
-exercise everyday for at least 1/2 hour
-Eat healthy meals
-Start and finish a book
-Personal prayers every morning and night
-Family scripture study every night
-Go to Temple at least once a month

Derek Taylor


Goals

-Read 2 books
-Run 2 miles at 12:30 or under
-muscle training 3 days a week
-find a part time job
-study the scriptures daily


Hilary Thompson


Goals
1. Cardio workout 4x/week, pilates or yoga other 2 days. Work up to 10 miles on level 3 of the elliptical, and be able to jog 3 miles on treadmill.
2. Tone problem areas, i.e., butt, thighs, triceps and muffin top!
3. Complete Liver Cleansing Diet, strictly for 8 weeks with the exception of Christmas Eve and Christmas Day. Lower my elevated liver enzymes (next test is in March)
4. Only one carbonated soda per week, and Stevia soda only
5. Clean out closets and add to box for garage sale/donation
6. Sell unneeded stuff on KSL (I've been meaning to do that for 6 months!)
7. Play with my little girl more every day (focus less on the "business end" of motherhood)

Meredith Gregory


Goals
-Workout 5 days a week in preparation for olympic triathlon training starting in February.
-Drink a green smoothie everyday
-Be in bed by 11pm every night
-Have a relaxing but productive time during my kids naps
-Get down to 135-139lb range (currently 145)

Kevin Pfleger



Goals

1. Get down to 180 lbs. Right now I weigh about 188 or so. I plan to achieve that goal by not eating after dinner and significantly increasing my fruits and vegetables.

2. Do cardio three times a week and lift weights three times a week.

10 Healthy Eating Tips

Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible– all of which can be achieved by learning some nutrition basics and using them in a way that works for you.

Healthy eating begins with learning how to “eat smart”—it’s not just what you eat, but how you eat. Your food choices can reduce your risk of illnesses such as heart disease, cancer, and diabetes, as well as defend against depression. Additionally, learning the habits of healthy eating can improve your health by boosting your energy, sharpening your memory and stabilizing your mood. Expand your range of healthy food choices and learn how to plan ahead to create and maintain a satisfying, healthy diet.

Healthy eating tip 1: Set yourself up for success
To set yourself up for success, think about planning a healthy diet as a number of small, manageable steps rather than one big drastic change. If you approach the changes gradually and with commitment, you will have a healthy diet sooner than you think.

Healthy Eating tip # 2:Think of exercise as a food group in your diet
Find something active that you like to do and add it to your day, just like you would add healthy greens, blueberries or salmon. The benefits of lifelong exercise are abundant and regular exercise may even motivate you to make healthy food choices a habit.

Healthy eating tip 3: Moderation is key
People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation. Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body.

Healthy eating tip : It's not just what you eat, it's how you eat
Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.

Healthy eating tip 5: Fill up on colorful fruits and vegetables
Fruits and vegetables are the foundation of a healthy diet—they are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants and fiber. Fruits and vegetables should be part of every meal and your first choice for a snack—aim for a minimum of five portions each day. The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases.

Avoid: Fruit juices, which can contain up to 10 teaspoons of sugar per cup; avoid or dilute with water. Canned fruit is often in sugary syrup, and dried fruit, while an excellent source of fiber, can be high in calories. Avoid fried veggies and those with dressings or sauces—too much unhealthy fat and calories.

Healthy eating tip 6: Eat more healthy carbs and whole grains
Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart.

A quick definition of healthy carbs and unhealthy carbs

Healthy carbs (sometimes known as good carbs) include whole grains, beans, fruits, and vegetables. Healthy carbs are digested slowly, helping you feel full longer and keeping blood sugar and insulin levels stable.

Unhealthy carbs (or bad carbs) are foods such as white flour, refined sugar and white rice that have been stripped of all bran, fiber and nutrients. Unhealthy carbs digest quickly and cause spikes in blood sugar levels and energy.

Healthy eating tip 7: Enjoy healthy fats & avoid unhealthy fats
Good sources of healthy fat are needed to nourish your brain, heart and cells, as well as your hair, skin, and nails. Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood and help prevent dementia.

Add to your healthy diet:
Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans) and seeds (such as pumpkin, sesame).
Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, and flax seed oils, and walnuts.

Reduce or eliminate from your diet:

Saturated fats, found primarily in animal sources including red meat and whole milk dairy products.
Trans fats, found in vegetable shortenings, some margarine's, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

Healthy eating tip 8: Put protein in perspective
Protein gives us the energy to get up and go—and keep going. Protein in food is broken down into the 20 amino acids that are the body’s basic building blocks for growth and energy, and essential for maintaining cells, tissues and organs. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Protein is particularly important for children, whose bodies are growing and changing daily.

Healthy eating tip 9: Add calcium & vitamin D for strong bones
Calcium and vitamin D are essential for strong, healthy bones—vitamin D is essential for optimum calcium absorption in the small intestine. Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.

Healthy eating tip 10: Limit sugar, salt, and refined grains
If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet—sugar, salt and refined starches.


Reference (Helpguide.org)

The guide for the challenge

Scott Schwab

Tasks:
Set goals for obtainment and achievement. This will happen by putting the pen or pencil to the pad. Have your goals where you can see them. You have to know what your goals are, as they are set by you.
The other trick is to tell 5 people about what you are doing, so that you are held accountable. It is recommended to tell people in different circles so that it is not just one person or group. For example, a co-worker, a family member,(not your spouse or love interest), your spouse or love interest, a friend, and someone that you interact with regularly.
Have a couple of different goals so that your success doesn't hang on one thing. Do something mental, physical, spiritual. Your goals can be anything, but they should mean something to you and be something that you will work for no matter what.
Stand up and make it happen. A lot of time we spend so much time thinking and planning that we forget the key element, action!
Put yourself in a position to succeed. If you struggle with the goodies in the cupboard, get rid of them. Don't keep them around for an emergency, take a cold shower in the event that you cant control your craving. There are other ways to control your thoughts, desires, and actions, then by having a reserve just in case.
Starting point:
We have heard many times and I have experienced it myself, with weekends being the hardest time. Many of us have date night and events that food is all around in large numbers. Reduce the amount that you eat at a restaurant by half. The average portion size at a restaurant is twice what you need.
For an exercise routine to work, you must control your intake. Have the goal to eat slower and divide your meal in half and box it or share it. You will save money and you will realize that you will be just as satisfied. It is a fact that it takes the body 15 minutes to register that it is full, so keep that in mind.
Get out and walk, run, bike, swim or something that will exert yourself and give you a starting point.
Once you have a starting point you can begin with a weekly benchmark. From that benchmark, you can set appropriate goals and adjustments along the way. change things up so you don't get bored and think you are wasting your time. Give it all you have. Many of us have time constraints and so when you are getting exercise get in the zone and make it happen.
Cleanse:
Remember that when you start a new routine it is best to start fresh. Fresh being that you can eliminate some of the toxins, sugars, etc., from your body. If your body starts and remains clean of the processed foods, and other garbage we feed it; you can start and remain with carrying less baggage. Beginning the 8 week challenge with some type of challenge will help propel you to better results.

Let the fight begin

Scott Schwab:
On this, our first day of the new challenge, I wanted to welcome everyone to the challenge and wish you the best. For you to have success there are many things that will have to happen. The reason that we do not post a specific diet or regiment, is that everyone is different. Each of you know what your temptations, weaknesses, and justifications are. With that in mind, we hope you will set realistic goals and that you will not get into the habit of giving up or taking a break.
All of us have a propensity to celebrate, to divulge, and even pig out. There really isn't a problem with that, if you keep all things in moderation and reduce the frequency of going overboard. We encourage lifestyle adjustments and incremental improvements. The goal is to set specific goals for specific results. Be realistic! It is great to want to lose 20 pounds or stop eating candy, but that may not be realistic or possible within 8 weeks.
Usually people know what they struggle with, and that is what you need to fight. We spoke to a lady at the gym who is in her 50's and in great shape. She mentioned of the fight that she has everyday to improve. I thought about this with life and realized that anything that is worth it, will be a fight. Don't give up the fight because it is hard, but press forward because it is worth it.
Fighting for life and for what you want requires effort and motivation that sometimes you don't want to give. Remember the alternative though. You will be more happy, achieve more, and accomplish goals; by having a balance of health and fitness.
Mental health is a large part to how you feel and even how you look. Regardless of your size or stature, you need to be happy with what you got! Don't spend a lot of time wondering what it would be like if you looked like sue or Connie or Brenda, (if you even know anyone with those names). The point of mental health is to be happy in your own skin. If you are happy now, you will be happy when you lose the weight. Plus the stress that you put on yourself, is difficult for your body to cope with and produce results. You will not be happy "if" and "when" unless you are happy now.
For those of you and I who have ever thought about "cant", watch this

http://www.youtube.com/watch?v=7xhVaoi7_TI

Tis' the Season to Treasure the Treadmill

Chandi Schwab

Most people will agree that running on the treadmill can get pretty boring and monotonous. I used to be in that category myself and refused to run on it because I loved and was used to my outdoor runs. I now use the treadmill quite a bit for my speed training, and am hooked. When conditions are unsafe or unfavorable to run outside, treadmill running is a great alternative, and there are many ways you can make it more enjoyable. There was so much I wanted to share so at least read the Bold because it is all important.


Run with a friend: If you and a friend belong to the same gym, get her to run on the treadmill next to you. You can motivate each other and provide distraction to make your workout time go by faster. And one great thing about treadmill running with friends is that you don't have to be the same pace, so you can run with friends who you wouldn't normally run with outside.
Try an interval workout: Rather than running at a constant pace, mix up your run with hard and easy segments. It can be as simple as: A five-minute warm-up followed by three sets of four-minute intervals (two minutes of hard running and two minutes of easy running), followed by a five-minute cool-down.
Mix it up with strength-training exercises: After a 5-minute warm-up, run at a comfortable pace for five minutes, then step off the treadmill and do two minutes of strength-training exercises, such as crunches, push-ups, side-crunches, lunges and dips. Try doing four sets of running/strength-training.
Zone out:Unlike running outside, treadmill running doesn't require that you pay close attention to your surroundings and watch out for cars, cyclists, dogs, and other hazards. You don't even have to think about your route. So running on a treadmill gives you a chance to lose yourself in the rhythm of your breathing feet or your pounding feet. Try blocking out everything around you and enter a peaceful, relaxing state.
Do a pyramid workout.: The time flies by during this treadmill workout because you're paying so much attention to your interval times. After a 5-minute warm-up, run hard (5K pace) for one minute, recover one minute; run hard two minutes, recover two minutes; run hard three minutes, recover two minutes; run hard four minutes, recover two minutes; run hard five minutes, recover two minutes. Then work your way back down the "pyramid" and run hard four minutes, recover two minutes; run hard three minutes, recover two minutes; run hard two minutes, recover two minutes; run hard one minute, recover one minute. End the workout with a 5-minute cool down.
Listen to music:Although using headphones while running outside is not safe, listening to music on the treadmill can be a great way to combat boredom and run longer. Choose motivating songs and create a play list for your workout -– it will help prevent you from continually checking the clock to see how much more you have to go.


*The treadmill is a great alternative to running outdoors, but here are some pointers to keep your runs safe and effective.

Use a slight incline: Set the treadmill inclination to 1% to 2%. A gentle uphill better simulates outdoor running and will reduce your risk of injury.
Don't make it too steep: At the same time, don't set the incline too steep (more than 7%) -- this may lead to Achilles tendon or calf injuries. Also, don't run at an incline of more than 2% for your entire run.
Don't hold onto the handrail or console: Some people assume that they need to hold onto the handrails when walking or running on a treadmill. The handrails are only there to help you safely get onto and off of the treadmill. When running on the treadmill, practice proper upper body form by keeping your arms at a 90 degree angle, just as you would if you were running outside.
Make sure you warm up: Run or walk at a slow, easy pace for 5-10 minutes. It's tempting to just jump on the treadmill and start your workout, but you should allow time for a warm up.
Don't forget your cool down.: It's also easy to hop off the treadmill when your workout is done and your heart rate is elevated. Spend 5 minutes doing a slow jog or walk at the end of your run and allow your heart rate to go below 100 bpm before you get off. Cooling down will help prevent dizziness or the feeling that you're still moving when you step off the treadmill.
Don't lean forward.
Make sure to keep your body upright: It's not necessary to lean forward because the treadmill pulls your feet backward. You need to pull your feet from the belt before they are driven away by the belt.
Pay attention to your stride.: Keep your stride quick and short to help minimize the impact transferred to your legs. Try to maintain a mid-foot strike to make sure you're not heel striking and sending shock to your knees. You may need to exaggerate the heel lift because the lack of forward momentum means your feet won't be moving in a circular path.
Work on improving your stride count.: The more steps you take per minute, the more efficiently you'll run. Elite runners run about 180 steps per minute. Determine your stride count by counting how often one foot hits the belt in a minute and then doubling that number. Try to improve your stride count during your run by focusing on taking shorter, quicker strides and keeping your feet close to the belt. This exercise will help you deal with boredom on the treadmill and even improve your outdoor running.

*There are pros and cons with running on the Treadmill

Pros

Speed Work/Interval Training: Successful interval training depends upon running the repeats at a fairly precise speed and at a precise distance. It is hard for most runners to accurately judge pace while training at the track and becomes even more difficult when training on the open road. When training on the track, you at least know the exact distance you are running, but on the open road, it is all guesswork. There are some fairly accurate GPS training watches available that use satellite information to give you your pace and distance. These have proven to be fairly accurate, but are still not as precise as treadmill running.
Easy Runs:Most competitive runners like to run fast. They love their speedwork and tempo runs. But you cannot run hard and fast all of the time. Your muscles need time to rest and recover. Without that recovery time, you will not be able to complete your harder workouts at an optimal pace and quality. Running easy is hard. In fact, running easy is one of the hardest things to do for many runners. Easy runs are necessary to allow your muscles to recover from hard, intense or long running sessions, but it can be very difficult to run at a pace easy enough to allow for muscle recovery. It can feel very slow and therefore many runners have a tendency to perform their easy runs at too fast a pace. The treadmill fixes this problem. Once you determine your easy pace, it is a simple matter to set the treadmill at that pace and jump on. As long as you don't give into temptation and increase the speed of the machine, you will stay at your easy pace for the duration of the session. Maintaining an easy pace on your rest days will allow your muscles to stay fresh and will improve the quality of your harder training runs and avoid over training problems.
Hill Training:Hill running is one of the best and most efficient workouts for building running strength, running economy and improving race performance. The problem is that many runners live in areas that have few hills, if any. So, what do you do if you live in a hill challenged area? Simple - get on your treadmill. Most treadmills will elevate from 1 percent to 12 percent. Some elevate as high as 15%. There are some newer models that also decline 2 or 3 percent, which would be great training for races with some downhill sections, such as the Boston Marathon or trail races.
Long Runs:The term long run brings up visions of running long distances in parks, on roads or urban trails. There are many great benefits of doing long runs on that type of terrain. However, more and more runners are doing at least some of their long runs on the treadmill. Many do all of their winter long runs on the treadmill to avoid weather related problems. Running on a treadmill for two or three hours sounds boring. But for that matter, so is running outside for long periods of time. When doing long runs on the treadmill you can watch television or listen to music to help alleviate boredom.The quality of your long runs can also be improved by running on the treadmill. The precise pace control will allow you to keep the pace down when necessary. It will keep you from running too fast during the first part of your long run. It will also keep you at a quality pace if you are doing goal pace long runs. It can be very difficult to maintain that quality goal pace in the later stages of your long run.
Injury Prevention/Rehabilitation: Running on concrete and asphalt day in and day out places a lot of stress on the connective tissues in your legs. This can lead to potential overuse injuries. High quality treadmills that are produced today give you a stable, but more forgiving surface. Treadmills are available in a fairly wide range of surface softness. The firmness of the treadmill is determined by a combination of the running deck and the suspension system. Some are designed to more closely mimic the firm asphalt or concrete surface of the road and others are designed with a lot of "give" in order to provide a very soft ride for heavy runners or those with injury problems. There are even some machines available that are adjustable to different levels of shock absorption.
Mental Toughness:The sport of running is a solitary activity that requires self- motivation, discipline and commitment along with both physical and mental toughness. These are all attributes that must be learned and practiced. Running on a treadmill is comfortable, efficient and safe. But, it is not psychologically easy. It is really quite difficult to run and maintain pace on a treadmill. This is due, in part, to the perception that you are not going anywhere. You do not have the psychological cues that you are making progress, such as the wind in your face and the objects and scenery moving by. You also do not have other runners around you to keep you motivated.
Since running on the treadmill is usually a solitary activity, it helps build self-motivation and commitment. Running and maintaining your pace on the treadmill builds a mental "toughness" that will help you in your races and outside training runs.
Great For Beginners:The treadmill is ideal for beginning runners. Many new runners feel a bit intimidated by the sport and by more experienced runners. There is no reason for them to feel this way, but many do none the less. The treadmill gives these beginners a great place to start and to gain confidence in themselves so that feeling of intimidation melts away. Most new runners start with walking. The treadmill is a great tool for incorporating those first running steps into a training program. It is very easy to add in very short surges of running. The treadmill provides them with a stable, level and dry surface in which to practice those first running steps.


Cons

Lack of Specificity: One of the "laws" of training is the law of specificity. This simply means that your training should be as specific as possible to your training goal. In other words, your training should match your goal as closely as possible. You are training to run outside on the road, trail or track and run races, not to run on a treadmill. Treadmill training has been proven, in scientific studies, to have very similar physiological effects, to outside or free- range running. In simpler terms, treadmill training gives you very similar training benefits when compared to free-range running. However, even though the physiological effects are very similar, it is not specifically the same as running outside. There are physical differences, which include lack of wind resistance, lack of changing terrain, running on a moving belt, bio-mechanical differences and psychological differences.
Lack of Wind Resistance: When running on the treadmill, you are obviously running in place. You are not running through the air. When you run outside you are running through the molecules of the air, which create resistance. The faster you run, the more of an effect the air resistance has on you. Studies have estimated that air resistance creates an increase in your running workload of between 2% and 10%, depending upon your running speed. The faster you run, the more of an effect the wind resistance has. You can compensate for the wind resistance by elevating the treadmill, one or two percent.
Running Bio-Mechanics: In addition to the wind resistance problem, there is some evidence that running bio-mechanics are different when running on the treadmill. There have been very few conclusive studies done on the running form differences between treadmill and free range running. The studies that have been done have presented some rather conflicting data. Here is a brief summary of the reported running mechanics problems that have been associated with treadmill running.
Stride Length: There have been reports of stride length being both longer and shorter than outside running. One study on the effects of treadmill running came up with some very interesting data. The study used one group of subjects that were very experienced runners and compared them to a group of new runners. The results showed that the more experienced group had longer strides when running on the treadmill, compared to their same pace when running outside. The interesting part is that the inexperienced group had the exact opposite result. They had shorter stride lengths on the treadmill than they did when running outside. More research is needed to determine why this happens and if it happens consistently to a large group of runners.
Longer Support Time: Support time is the amount of time that your support leg spends on the ground. Some runners tend to spend more time on their support leg when running on the treadmill. In order to maximize your running efficiency your support time should be kept at a minimum. If your support leg is on the ground longer, you are probably not running as efficiently as you could be. This increase in support time is probably caused by an unconscious desire to provide a more stable running base on the moving and somewhat unstable treadmill.
Less Forward Lean: Some studies have determined that some athletes run with less of a forward lean when running on the treadmill. This can cause more energy being wasted on up and down motion and less energy focused on forward momentum.
Running Surface:The even and soft surface of the treadmill is an advantage in many ways, but it does present one major disadvantage. When running outside you encounter uneven surfaces, stones, soft areas, hard areas, dry areas, wet areas and various combinations of these surfaces. So you aren't gettting the true training that you would need for your actual race, and are more prone to injury because you haven't built up your muscles tolerance to those things.
(Running planet.com)

Hopefully this has answered some of your Questions, If you have any more please leave it in the comment box and we will try to answer it for you!

Balance promotes health

Scott Schwab:

Today I wanted to discuss a couple of exercises that promote good balance and posture. When working out and in anything really, a lot of our ability to run without pain and work with out the little annoyances relates to your core. Your core strength relates to your overall health and the bodies ability to respond to injury, sickness, and stress. Yes seems far fetched, but imagine a body that has great posture and a strong core, and you will see many of the stresses of not being able to do things and soreness reduce.

We all get sore from time to time and could improve our ability to do certain activities. However, I have seen elderly people that look like they are 10-15 years younger, and you see them being active and usually in great shape. Every workout regiment needs core building exercises as a foundation. The benefits of being in shape are wonderful, but the benefits of having a healthy and balanced body are even better. Here are a couple of exercises that will help build balance.

Standing toe touch

This exercise is done by standing straight up, feet together with exaggerated solider like posture. With hands on your hips or a light weight to your side, take one hand and touch your foot as you are bringing your leg back and upwards as far as you can. Imagine a standing toe touch, but with only one hand doing the touch and the leg being brought straight back. As you bring your body up to the starting position bring your leg forward and knee up to a 90 degree angle. Repeat each leg 10 times and 4 sets.

Statue of Liberty

In the same vertical position, you will take a low weight and while balancing on one leg with your one knee at a 90 degree angle, you will bring your weight up and reach as high as you can. The best form is to have the weights at chest level and push the weight up with palms facing away from you. As you bring the weight down bring twist the weight and have the palms facing toward you. Keep the other weight at chest level, stationary. You can do 10 in a row with one arm and switch or for more of a burn and coordination go back and forth between arms. Repeat 4 sets.

Standing Squats

This one is great if you have a half ball mounted on a platform. Many gyms have them. Turn the ball so you can stand on the platform and you can either have weights or not. Weights are better and will give you more of a burn. Stand with feet shoulder width apart on the ball. Be careful because the half ball will be slightly unstable. This is good, because you will notice the muscles in your legs contracting. Hold the weights in front of you and go down slowly into the squat position. Repeat 10 times and 4 sets.

Lunges

These aint your mammas lunges. These can be done either with weights or not, use your own discretion. As you go into each lunge as you come up you will kick the leg furthest back upwards. The balance is great and I promise you will feel a burn like no other. Try and go 10 steps with each leg going back and forth. As always get 4 sets in.

The most effective way for this workout to be useful is move between the different workouts. If that is not available go quickly as possible, but also being effective. The reason for the speed is getting your heart rate up. However, if you just breeze through the exercises without proper form, you will miss the effectiveness.

ABS

Lay on a bench with your feet and arms fully extended parallel to the bench. If you feel like Rambo, put a weight in between your feet and hold it at a 35 degree angle. Also take a weight in your hands and reach back and let the weight slowly pull your arms down until you can almost touch the ground. Bring the weight straight above you while bending your elbows. Slowly bring the weight down until you almost touch your forehead and return your arms with the weight into the starting parallel position. The secret is to keep your legs elevated the entire time.

and the winners are.......

Scott Schwab:
Thank you to everyone that joined this challenge. Even those that are doing the challenge secretly, it is a great thing. Congratulations to all contestants. This challenge we had more participants and success than in past challenges. We hope to role this momentum into the next challenge.
Speaking of momentum, I feel that I learned some great things about the subject and wanted to pass them on. Last Friday I sat terrified as my Boise State Broncos had a game with all of the elements of a great game, accept we came out on the losing end. However, the process offers some great teaching elements. We can look at the game and think, "oh if that call wouldn't have been called or if that person wouldn't have done that", we would have won.
Not so fast, the game of football and truly anything is a game of momentum. It is a force as real as you or me. However, if we live in the maybes, what ifs, buts, and casting blame, we will not progress. Progression comes from accountability and accepting the good, the bad, and the ugly. Life is very similar! There are things that we cannot control. We will lose, I assure you, but how do we respond?
That is yet to be seen from my little team of the blue "smurf" turf. I am sure that all of us as sports fans have seen and experienced these things before and the good news is that life goes on. Unless we step up and move forward we will live our lives through the foggy glasses of what if? Despite the bad calls, penalties, fumbles that life will surely give to us, we must move forward. No one else can pull us along. We need to push forward with resolve and hope for a better day.
Momentum has as much to do with personal effort as it does with hope. If we can hope for the best and then go and work for it, we will eventually get exactly what we worked for. That may seem like a bold statement, but I will tell you that people generally get what they work for. That doesn't mean that they always get what they deserve, because people usually will experience things that are not fair, or that are hard, or down right wrong.
If we want to grow, we will not ask why, we will ask why not. We will look life in the face and challenge ourselves for more. At times we will be all but spent, and that is when we dig deep and define ourselves by our personal depth and resolve. All of us have greatness within. Find it today and everyday after that. Let the momentum of today push you into tomorrow and the next day, and the next. Never, give up! It is always harder to start the ball rolling, then just to keep it going.
Make it happen today, do something you think you cannot. Start a great habit, a goal, an achievement. Life is too short to wonder and think about doing things. Do them! This Friday we start a new challenge. The goal is to do your best and improve from the past challenge. We do not set specifics, because you will succeed more when you do them yourself and implement the changes that you need. You do not need to be perfect, just be accountable. Diets do not work, lifestyle changes do. Determine what you will do to improve and then let us help you and you help us. Together we will achieve more and accomplish whatever we desire!

Gotta Start Somewhere

Chandi Schwab

I was a pretty active girl growing up because I was involved in different activities. I didn't have to worry about what I ate because it all pretty much evened out. Our metabolisms work so much better when we are young right?

It wasn't until I got pregnant with with my first child that it all changed.Life was busy as newly weds, I was in cosmetology school, and worked most nights at a call center. Scott was really busy too, and we didn't spend much time preparing meals. I was usually eating on the run and grabbing whatever I could find. Women at school told me that they had gained quite a bit of weight with their pregnancies so when the scale went up I just figured it was normal.

Quote of the day

Scott Schwab:
Momentum is one of the most essential points in any activity. We see it all the time in sports, but how does that apply to life and more importantly exercise? It is much easier to keep a routine going, rather than starting fresh. Don't get caught unprepared for the holidays. This is we pack it on. All this week send us your acceptance for the next 8 week challenge that will take us through the hard times of Holiday eating. Be prepared to finish if you start! It doesn't matter how you think you did, because finishing is more important then starting. The next 8 week challenge starts on Friday December 3rd.



“The most important thing you can do to achieve your goals is to make sure that as soon as you set them, you immediately begin to create momentum. The most important rules that I ever adopted to help me in achieving my goals were those I learned from a very successful man who taught me to first write down the goal, and then to never leave the site of setting a goal without first taking some form of positive action toward its attainment.”

-Anthony Robbins-

It's all about your Lifestyle

Chandi Schwab

According to a study by Michigan State University, a healthy lifestyle is defined by four basic criteria:

1)Not smoking
2)Holding weight down
3)Eating right
4)Exercising

Of the 153,000 respondents, only 3% participated in all four of what are termed healthy lifestyle characteristics.

There are millions of adults leading unhealthy lifestyles; resulting in children falling under the same category. What can be done to help people change? Everyone talks about achieving it, but most people have plenty of excuses as to why they can’t, won’t, or don’t want to change their current status. The most common excuse people make for not trying to have a healthy lifestyle is “a lack of time.” Have you ever said to yourself, “Oh, I’m tired, I don’t have time to exercise?” or “I don’t feel like cooking dinner tonight; let’s just get some fast food.”

Yes, excuses are real and they are contagious.

Time and health always seem to be at odds with each other. We have time to work, time to commute, time for our business associates, but very little time to spend on ourselves, people we love, or even random people who deserve our attention.

What's Your Lifestyle Like?

The reason lifestyle is so important is because how you live determines your choices and these choices decide how healthy you are and whether you're on the road to achieving good health. Where do you fall on the healthy lifestyle continuum? First, figure out how much time you spend doing the following:

•Sitting at a desk
•Sitting in a car
•Sitting in front of a TV
•Sitting in front of a computer
•Eating out at restaurants
•Drinking alcohol
•Eating fast food or junk foods
•Staying up late/not getting enough sleep


Now, how much time do you spend:

•Being active in general (taking the stairs, walking instead of driving, gardening, cleaning, etc.)
•Doing cardio exercise
•Strength training for all muscle groups with challenging weights
•Preparing your own meals and snacks and eating fruits, veggies and whole grains
•Reading food labels
•Tracking your calories
•Sleeping
•Dealing with stress in a healthy way

If you spend more time doing the things in the first list than the second, it's time to reevaluate your priorities and decide what you really want for yourself. Living healthy means spending time and energy on your body--moving it around and paying attention to what you put into it. Staying in an unhealthy lifestyle means you can avoid expending energy, time and effort...but at what cost?

Choosing Health

As humans, we like habits and routines, so much that we often keep doing the same things even when we know they aren't good for us. Changing bad habits takes time and effort and, for a healthy lifestyle, you may be changing a variety of things like:

•What time you get up each morning
•What time you go to bed each night
•How you spend your free time
•How you spend your money
•How you shop, cook and eat
•How much TV you watch
•What you do with your family and friends

What better time to start than now? Evaluate where you are at,and set realistic goals in small amounts so they are attainable. As you accomplish the goals you have set you will be pleased with yourself and be an all in all happier person:)Good luck!

Attitude of Gratitude

Scott Schwab:
I wanted to take a moment and thank everyone who has come to this blog, passed it on to others, and helped us become better. We are well over 15,000 views now and the number continues to grow. We originally thought it would be a fun project and something that people might find useful. Our goals are to keep delivering pertinent material and helping others reach their goals. Life is too short not to enjoy it. We believe having a balanced and healthy life is the only way to go.
Take the time today and share your thanks with others. Besides being a good thing to do, it will make you feel better and actually release endorphins. Stamp out old grudges or disagreements. This is not a time for hate or malice. This is a time to reach out to those who need you, who need me, and who need someone. There is enough tragedy and inequalities to last forever. You be the one person who others know that you care and that you will go out of your way to help others. If we stop believing in and helping others, the world crumbles.
Live each day as it was your last. Be grateful for whatever you have, even if it is less then last year, or simply having your basic needs met. Times like these require us to pull together and push life forward. Dig in and get deep into the service and support of others. You will then find, that your life is full and the feeling of balance will give you a more complete YOU! Happy Thanksgiving

Do what you always do?

Scott Schwab:
Have you ever heard the quote that if you do what you have always done you will always get the same results. Furthermore, if we do the same things in the same way, we will miss possible points for improvement, appreciation for the process, and advancements for growth and opportunity.
We see this in the business world all to often. "If it isn't broke then you shouldn't fix it". We have all heard this, but have also seen that businesses that are resistant to change, eventually start seeing the affects of lack of improvement, advancement, and opportunity. Think of this from the eyes of an individual. Relate this to you in your life.
Comfort is great and there is satisfaction with familiarity. However, growth usually comes through exertion, challenge, and thinking out of the box. Whether the box is your mind or a situation, the challenges we face in our lives, will most likely require us to get creative. Creativity will foster growth, opportunity, appreciation, and most apparently advancement.
I use the example of a person that brushes their teeth with the same hand everyday. Yes it is comfortable, but after awhile you don't even think, you just do. Though there are advantages to muscle memory, doing the same thing day in and day out can prevent the growth and opportunity.
Try for a couple days to eat with your opposite hand, fold clothes a different way, hang clothes opposite to what you do. As you do this you will start noticing things that you didn't before. Change your pattern of thinking and the patterns will change you. Look for different ways to do things. You may be doing things most effectively, but doing things in different ways will help you grow and learn new things about yourself. Plus this is a good remedy to help you see if you are anal retentive or O.C.D.(obsessive compulsive disorder), about certain things.
For me all my clothes have to hang the same way in my closet. Furthermore they have to be color-coordinated and hanging so as I push them to the right(my prominent hand), I see the front of the shirt. I found that as I tried some new things, that it really got me stressed. I finally had to think, "really rain man", you need to relax. Though I have not converted completely to a different way of doing, I have seen more effective ways to do things and improve my development of self. Give it a try and let me know what you think.

water matrix

Scott Schwab:
Just a little food for thought as we approach the Thanksgiving Holiday. As our bodies are made up of approximately 65% water, it is essential that we replenish and replace the water in our body. It is good for many things, but use this example the next time you are looking to avoid the good stuff.
Think of a pond that is sitting in the back of a property. During the dry summer months this pond slowly evaporates and gets more dirty as the days pass. This pond needs some way of rejuvenation either through ground water, rain, or possibly run off from a near by mountain. Now, this water cannot use any other form to fill the pond such as milk, soda, or even beer.
The truth is, the longer this pond sits, the more it becomes less useful. The water is not as clean. Silt and moss build up around the edge of the pond. Oh and remember that the pond will start to smell as that same pond sits day after day. The cleansing affect for the pond, is actually the process of replenishment.
Remember this example with your own body. You may be drinking other forms of liquid, but this does not flush or replenish the essential water for your bodies function. We are living organisms and as such we must have water. If we do not drink the necessary amounts of water, we will start noticing changes. Slow at first, but increasingly problematic as time goes. If you think of any function within the body, you can bet that water is involved.
So tip back and have another cold one, water that is, and remember to have the goal to replenish your water each week. This is done by drinking the recommended 8 glasses per day. We recommend taking your current weight and dividing it by two and that is the ounces that you should drink per day. Example: I weigh 190/2 95oz per day. In this way I speed up the process and replenish, revitalize, and rejuvenate every half week.
Test it for yourself. Don't take my word, but I will promise you these results:
+Thought clarity
+Less soreness
+Better vision
+Ease of breathing
+Weight loss
+Toxin flush
+More energy
+Reduced headaches
+Reduced cold/flu, sickness

This also assumes that you will give up some of the other liquids and drink the daily recommended or the Mixers recommended.

Voting Time!

Alright!!This is where we really want everyone involved. We had some great competition going this time and we are excited to see what the results are. Remember... voting isn't just based on appearance because many of our contestants focused more on all aspects of there life. So be sure to read their paragraphs and see how much they have grown and the encouragement it has given them for the future to continue on in building a healthy and happy lifestyle. This doesn't mean short change the contestants with visible results because they obviously worked hard to get there. Base it on there whole story...Please take the time to read up on them and vote...It will help motivate you to join next time:)