Monday, August 31, 2009

Commitment



Scott Schwab
Wow has it been a long time and I wish that we would have done better with keeping the nutritional ball rolling. I do want to thank everyone for the encouragement to get things going again, the emails, the phone calls. I am recommitting today to get the blog consistent as we had it last year. To do that I will need help from you as readers. My goal with this blog is to create a community of people concerned with health and people who want to improve. We need more comments. We connect with less than 1 percent of you who have been to the blog. We do not know what to write about and what interests you unless we hear from you. We have found that people really enjoy the guest blogs, which we will continue with. The ideas for working out have also been a favorite for people. I would like to hear what many of you have been doing and if the suggestions are working. If you are not currently a follower; become one. My busy time, like tax season is over and my goal is to get everything going with Mixers. The online portion is waiting on a resale licence that we have to have for the E-commerce side of the business. Due to funding we have adjusted our plan of opening. Rather than common brick and mortar locations, we feel it essential to have drive-thru access. Also with associated costs, it will be much easier to have small Mixer huts, similar to the size of Java huts, to deliver the fantastic shakes. That is where we currently stand and it is my goal to have everything up and running before the snow fall. The other thing that I wanted to do is get everyone thinking about a commitment that they are wanting to take on for the next challenge that we introduce. The last challenge was good, but we had very few people willing to show results, because there were none. This is because we did not continue with our goals and lost track of how we could be effective. Personally I did not hit my desired goal, but I did learn some things and believe that I can really do a lot better this time around. What we need is for everyone to take a pre picture. This should be you with a picture of the area that you want to work on. For instance I am going to recommit to my core, with specific attention on my muffins(back fat/love handles). I know that if I am to have the abs I want, I need to have my lower back in shape and get rid of those muffins that nobody likes to see. Anyway lets stop the excuses and get going on living life and achieving our goals. I have talked to many people that cant seem to get results, but in diagnosing their habits it is clear why they did not have success. So lets get the community popping and truly be able to help each other with questions concerns, ideas, etc. I recommit to doing a better job with the blog, keeping it interesting and fun for all. Suggestions are always welcome and appreciated. Think of your commitment this week and lets have pictures in to me by the end of the week. We will start Monday and go for 8 weeks. This way you are in shape for the holidays. Also there is a lot of power with making a commitment in writing. So each of you that will participate need to leave a commitment via a comment. This way we are all accountable. Have a great week and lets make the change together that will make life worth living.
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Sunday, August 16, 2009

8 week core challenge results

Chandi Schwab 06/28/09

Chandi Schwab 08/16/09


Scott Schwab 06/28/09

Scott Schwab 08/16/09


Chandi Schwab
The 8 weeks are over. I can't believe it. Like everything else, it flew by. As I promised here are the results. My husband Scott and I did this together. We both feel like in the 8 weeks we were able to get a great jump start on where we would like to be. I really enjoyed actively engaging in working out. I ran 3-5 miles at least 5 days a week. followed by lunges and stretching. After that I would focus on strengthening my abs pretty much every day. I used many of the ab workouts we have on our blog but my favorite has been the Ab Ripper X from the P90X collection. Now that I am back home and close to the gym I am going to hit it even harder the next 8 weeks. I have to confess that my eating habits have not been where they need to be. As a nursing mom it has been hard to control my caloric intake.That is no excuse though and I am going to work on healthier intake that I will follow up on shortly. I would like to invite you all to a new 8 week challenge.For those of you that would like to continue and those that want to start fresh. That is the beauty of life. There is always room for improvement. We will be posting the results of those who committed this last 8 weeks shortly. Please e-mail me you results with a brief synopsis on how to obtained your results to...http://chamba_08@hotmail.com. And for those of you committing to the next 8 weeks make your commitment in the comment box below!! Thank You and Good Luck!!

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Monday, July 20, 2009

Hail to P-90x


Scott Schwab

Does anyone else feel like there is not enough time in a day? I think more than anything that is what I wish I could control. Anyway the day is beautiful and I feel like writing about something that I have seen my wife doing lately. She is now embarking on the p-90x routine and doing very well with it. I have watched her do the regiment and have to give props to the creators of the regiment. I think the main thing that I wanted to talk about is the time they take to work the abs. I have talked about this before, but would like to touch on the fact that we need to be working our core harder and longer. For many of us, it is an after thought or something that we briefly do at the end of our workout. This regiment is for 30 minutes and with minimal rests. I think that this style is wonderful, but if you are going to do this style you need to dedicate 2 or 3 days a week to 30 minutes per time. Or you can do 15 minutes per day and do differing exercises. The main point is this. Work those abs until you feel like you cannot give anymore, then do 10 more reps. This principle will push you harder each and every time, and allow you to expect more from yourself and your workouts. Most of your workout is mental. What I mean by that is depending on how much you give yourself an out, or think you are tired; it will show in your workout. Of course there will be days where your motivation is lower than others, but consistency is king. It will allow you push through those times and continue to get better. Now when doing your workouts for the abs specifically. Do many different workouts with as many reps as possible. The P-90x workout, he does 25 reps with about a 10 second rest in between. He does workouts that target all the different areas of the core. For instance he will do crunches, oblique sit ups, sit-ups with legs elevated, obliques with legs elevated. If you are looking for some ab workouts, look back over some of the other ab workouts that we have posted on. The main thing I would suggest is to set a group of exercises and either do the everyday abs for 15 minutes or the 30 minute workout, 2 or 3 times a week. Now, set it as a goal and go and do it. Research the exercises that you would like to do and get er done! You have to know your body and what you can do. We have four weeks left and now it is time to push it for the core challenge. have a great day and start your week off right.
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Saturday, July 18, 2009

Don't give up ladies!

Chandi Schwab
It has been way to long since my last Saturday post.So I apologize for that. Life with 3 kids has been an adjustment. That is no excuse though. I am gradually working my way back into shape. I have not seen the results as quickly as I would have liked, but I know that is all the more reason to push harder and keep going. I thought for today's post I would send out encouragement to all of you! We are all striving to become better.Whether it be with health and fitness or another area in our life or both.

The important thing is that we are continually making those strides towards our goals. And if we have set backs or falls, it is important to get back up and keep going. Make a list in your head or on paper of reasons why you want to reach that goal and think about those reasons as you make your strides to get there. Also... It is easier to motivate yourself, when you take the time to help or motivate others. Good Luck!
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Friday, July 17, 2009

Importance of point of view


Scott Schwab

Today I wanted to do a little cheering for the soul. Wow is there a lot of gloom and doom in the forecast and swirling all around us. I went for a run today and tried to clear my mind and found a little remedy as I ran. I was thinking about many things as I ran and think I have a good comparison to pass on. I am always amazed by nature and the beauty of what we see all around. I am in Seattle Washington for the summer and feel like more than anytime in my life, that I am surrounded by the best the world has to offer. I started to think and figured at this time last year I was in Houston Texas and thought the same thing. With an election that was coming up and many issues with potential problems with the economy; those fears have now materialized and we see the troubles around. However, there are many good things happening and good that people are trying to create the best they know how. I was watching a Bee the other day, busy going from flower to flower. It was as though the bee only knew one speed and that was urgency. Bees are one of the most efficient and hard working insects besides ants. This is why we have the famous saying busy as a bee, etc. The point of view is this. I found that by watching the bee, they have a job, they know what they are to do and they do it. Many people that I see around, know their job and don't get it done. I believe that it is due to what they have in their mind. I think we make life to difficult and complicated. We need to commit ourselves to focus on the task at hand. I have found that when I set all my faculties to one direction that I am much more productive. Whether it be a workout, a job, career, a relationship, or whatever you are putting effort into, give it all you got. Stop giving yourselves excuses for why you did not achieve what you were looking to do. Keep your focus and give all you have. You have all heard it before. Give your best, leave it on the field, give 100%. Well do it! There is not another time that you will be able to have your waisted time back. I think about the bee and the mission that they have. It is to continue the life of plants and flowers through the process of pollinating. Our purpose is to continue on the process of pollinating in our life. Planting little seeds that will make a difference down the road. Harvest now for what we will reap later. Work now for what you will receive in the future. My advice for all of us including myself is to stop making excuses and get out and do the work that you are asked to do. Be a father, a mother, a husband, wife, brother, friend, employee, employer, etc. However; in my point of view, give it all you got our just go home and play x-box, which for some reason unknown to man. The level in which grown men and women put into a game would produce incredible results if applied to life. Decide to be a Bee and change the world through your pollination. Life can be great, but only if you will make up your mind to have it great. Have a great weekend and pass on your pollen.
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Tuesday, July 14, 2009

I thought today we could refer readers to an article about health and fitness. The point of the article is to reevaluate our goals and get us on track to accomplish the core challenge that many of us are apart of, and accomplish the goals that will help us to get on a schedule to do well every day and the rest of our lives. I have found that one quality that is valuable to have and something that I feel is about the most important thing that one can do is consistency. Consistency is king and when times get hard and people go through lows; which we all do, we can continue forward because we know the benefits. I encourage everyone to do the research that will help you see the benefits of exercise, both long term and short term. Also it is key to remember that you will live a more fulfilled life as you are in shape and healthy. Size does not matter completely, having a healthy heart does. I think to often we get caught up in a particular size or weight. Just to let you know that on the BMI sheet I am considered obese for my weight, height, and age. I feel very good with my size and I am comfortable with my health. Obviously I could always improve and that is what my goals are. My achilles heal is eating foods that are not healthy for me and portion control. I feel that this is an area that I need to spend extra focus and rightfully so. All of us have a weakness and can use research to strengthen our resolve. Some say knowledge is power and I would agree only if there is application of that knowledge. Enjoy the article and let us know how you are doing with the core challenge. Here is a little tid bit on 8 foods that you should eat everyday. Also some other articles that are great for reading.
http://eatthis.menshealth.com/zmod_categoryDetail.php?Best-Worst-The-Best-8-Foods-You-Should-Eat-Every-Day-166
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Friday, July 10, 2009

Hobbies for hommies


Scott Schwab

I have been doing some thinking about what we fill our time with as adults. Many times our days are filled with the things that we have to do and not what we want to do necessarily. The responsibilities mount up and we are continuously chasing the ball to be on top of things. I went through a low time the first part of this week, that really got me thinking about life. I believe that it is so important to have hobbies and activities that can give us a break from the norm. We have work, children, mortgages, etc..... The fact is, we will be much more effective if we have a balance and an ability to have something to expend energy on. Remember that to get energy we have to expend energy. Today I went and played Racquetball at 6:30 with a buddy. It was early for both of us and to be hones when the alarm rang I was not looking forward to it. However, as I reluctantly got out of bed and went to play I found that the small sacrifice of time had huge rewards. I loved the fact that I was able to do something that I rarely get to do and had some male bonding time with a friend. The other thing that I realized is that with all the time that I dedicate to other things, it was empowering to get away and have a little time to not think about anything but dominating on the court; not really but I am sure you can imagine. The fact is this; we have an ability to get wrapped up in many things that are essential and necessary, but if there is no release, we will eventually lose interest and ability to focus. It is strange to think about, but to be able to focus on the things that we do most, we have to put energy into other things that will temporarily relieve us from the daily grind. This is why it is so healthy to have hobbies. I suggest doing something with your body. I have a very good friend that rides his bike often, swims, and runs whenever he gets a chance. He builds it into his schedule that way making it a priority in his life. It is interesting that this same individual performs on high levels at his work, in his school, church responsibilities, community involvement, and most importantly is a wonderful father. It is my opinion, that he is effective at all these other things because he has the ability to have time for himself, doing things that he really enjoys. Pick up something that you love and schedule it this weekend. Play a pick up game of basketball. Go golfing and walk the course. Go throw a football, go for a bike ride. Whatever it is, get out and enjoy life. It is to short to just work and die. Live it like you mean it. Have a great weekend
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Thursday, July 9, 2009

Consumption in all its glory


Scott Schwab

Let me first apologize to readers about slacking with writing on the blog. It is frustrating that we have not kept up with it as much as we would like. Hopefully, like with your favorite shows, you were able to get the equivalent of a re-run and read some past articles. The topic of the post today can be looked at from many different angles. If you look at consumption from a though perspective, we would look at; what it is that we feel our minds with. If we refer consumption to food and drink, it might well be construed as what we put into our bodies. This has brought me to the title of the blog and the thoughts that are surrounding it. I have been reading a very good book, one that I would recommend, called; Who moved my Cheese. It is a simple story, yet fascinating with how I could relate to the four main characters. Simple lessons, suggestions, and quotes that will help people be more successful. I have found that on life's field of battle, there are a couple of things that eliminate the possibilities for success. One is preparedness. If one is not prepared in any facet of life, the desired results are usually not obtained. The reasons behind this are many, however; I would break it down to this. We are creatures of habit, and as such we are looking for what we know and what is comfortable. This book points out the fact that when we are comfortable with our surroundings, there is a lack of growth, desire, and eventually opportunity. The other great tid bit and problem that I see with myself and others on life's battle field is FEAR. Yes fear is something that all of us have at some point or possibly daily. The problem with this is the affects of fear. Fear debilitates and as the book points out, has paralyzing effects. The harm is that it keeps us from being able to accomplish our dreams, desires, and goals. The point to all of this, is what we are consuming and digesting in our mind and our body. We are what we eat, and as such the better we eat the more energy, power, and clarity of mind we will have. Our mind is the gateway to our actions. Actions are determined by thoughts. This is a powerful antidote that will help each of us. If we want to do great things, think great things. If we want to have better self confidence, we must tell ourselves assuring things, positive thoughts, and positive talk. We are all, our worst critics. In this way, we need to give ourselves a break. Do not eliminate personal accountability, but realize that we are not perfect and mistakes are made daily. The mistakes can be used for growth and continued opportunity, only when we look at them as opportunities. The most important thing that I can suggest is not taking yourself to seriously and being able to laugh at yourselves and situations. It will keep you young, healthy, and enjoyable to be around. In closing I would suggest sometime to reevaluate your goals in all areas. Take time to realize how good you are doing and in what areas you can make incremental improvements. Finally Consume only things that will allow you to be your best and the person that you hope to become.
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Sunday, June 28, 2009

Quote of the day

Scott Schwab
Rather than leaving a quote, I thought that I would leave a quick thought about a topic I presented recently. It is accountability and something that I think the world could use a little more of. As individuals we would benefit so much from taking responsibility for everything. I have read a couple of books, especially those focused on improving self or becoming an effective leader. They spoke of the most effective people; being those who take on responsibility. I recently finished a book called Leadership and Self Deception; getting out of the box. There is a story represented that a senior manager was placed in a position over a project. It was a legal case and the younger manager on the project did much of the work as to impress the others. He did a wonderful job, and researched for many hours. However, with each year presenting new laws, these books have inserts at the back of the book so the book doesn't have to be produced each year. The young manager did not even think to check this. The senior manager had to call and give corporate the bad news and said, "I am sorry the information that we provided is not up to date and that is my responsibility." The younger manager was telling the senior manager that it was his fault and he should be the person to blame. The senior manager simply said; "I was placed in a position to oversee the development of the case. I was also impressed to ask if you checked the inserts, but assumed that it was done. It is my fault because I was placed in charge and knew that I had to check and double check everything." The moral to this story and everything in life is to step up and take the lead. Make sure that if you are responsible for self, others, families, friends, etc.; that you are in fact taking the responsibility and lead for everything, not just the credit for a job well done. This is an excellent way to find character as well. It is easy to find someone who is willing to take credit for a job well done; however, it is difficult to find those present when a mistake has been made. You will be more successful in life in all of its avenues, if you can learn to be accountable for yourself and your actions. By leading your life in this way, you will also help others to do the same. Start your week of right and build steam throughout the week, with good, healthy decisions for your body.
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Saturday, June 27, 2009

Benefits to eating a healthy breakfast


Chandi Schwab

Everybody knows the old saying: "Have breakfast like a king, lunch like a prince and dine like a pauper." I am not sure if everybody realizes the fact, that a healthy breakfast is the most important meal of the day. This is true as long as it is a healthy breakfast.If you ask me, I am for eating breakfast. I used to skip breakast because I wasn't hungry or was just in too big of a hurry. I have since trained myself to eat breakfast because there are so many benefits.
It is scientifically proven that fat burning processes are most active in the morning, and fat storage - in the evening. So if you eat a healthy breakfast in the morning, you will boost your metabolism to burn fat and calories, and will give your body a good energy start for the day.
Eating a healthy breakfast will help you maintain a normal and healthy body weight.
Studies have shown that people who skip breakfast throughout their life are more likely to become overweight or obese.
A healthy breakfast contains whole grain foods, plenty of fruits and vegetables, as well as a cup of skim milk or yogurt, fresh fruit or vegetable juice, or mineral water. So if you aren't a breakfast eater try to become one. I like to start out with fruit and eat breakfast about an hour later.Or a protein shake and eat 2 hours later.Good luck!!
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Friday, June 26, 2009

Lose fat fast


Scott Schwab

Hey all. I wanted to post an article from Mens Health. It seems as though it may help and give some good ideas for all of us in the core challenge and those who have other goals as well. Every article you can take something from it and especially advice with losing weight or achieving goals. Its Friday so smile big and get out and enjoy the weekend. Remember to do something that will rejuvenate you for next week. I have included the link below for your reading.


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Tuesday, June 23, 2009

Perspective is something; not everything


Scott Schwab

I wanted to include some thoughts about perspective in general. It is difficult to state exactly what perspective is, but often easy to state that a person has a good perspective. Perspective is the ability to see things from multiple views. It is something that companies often pay large dollars, for people that have it. Some may call it a gift, and others would say it is a skill. I believe that anyone can gain perspective simply by gaining knowledge; however, if a person is naturally closed to ideas or other points of view, it will not matter. That same person will not consider the other point of view or perspective. So the main point is to remain open and educate ourselves as much as possible. I see it many times in communication and I will also use the example of the gym. When people get used to doing a particular workout they often feel closed to other suggestions and ideas. In communication I learned a valuable lesson in a college communications course. The question was asked; "who's responsibility in a conversation is it to communicate a point?" Many of us thought, well it must be the person who is the receiver, because the sender is giving the information provided. According to current studies it is always the sender that is responsible to accurately describe their point of view or perspective. Think about this the next time that you are in a conversation; it is your responsibility to make sure the person you are communicating with understands. You can do this through stories, examples, models, or just simply knowing who your audience is, seems to be most effective. As far as our goals to improve, make the goal to improve yourself by being a better communicator and ultimately having a better perspective. Who knows, you may even be paid to give your perspective at some point. When you think about executives, CEO's, and other positions in the employment world, often we are being paid for our perspective on things. If we can improve our perspective and educate ourselves from many angles, we can increase our ability for marketability.
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Thursday, June 18, 2009

Commit to your Core Challenge


Chandi Schwab

As many of you know, I had a baby almost 5 weeks ago. Our little Cambree is our third child. Being pregnant can put quite a toll on your abdominal muscles. Even though I stayed active throughout my pregnancy there is still a lot of work that needs to happen to get my abs back. this is an area that can always be improved. Your core muscles are the center of your bodies strength. Having a strong core makes us more physically powerful, it maintains our equilibrium and stability for exercising and all other physical activity.This is why I decided to commit to you on this blog. In 8 weeks my abs will be back!


Make your commitment here:I would like to challenge you all to join me in my commitment. Just state your commitment in the comment box below. Take a picture today or sometime this weekend and then again after the eight weeks. August 16th is the end date. At this time you will send your before and after pictures to me and we will post them on the blog to show that we fulfilled our commitment. You don't have to do the whole picture thing if you do not choose. Just report back on your success!!A huge difference can be made in 8 weeks.We just need to dedicate ourselves to nutritious eating habits and engage in the ab workouts that have been posted or if you have any others that work for you. Good Luck!Can't wait to see who is joining me!!
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Wednesday, June 17, 2009

Cleanse the body


Scott Schwab

I wanted to write a post about how to get started with a good diet. I will not focus on the things to do to continue, but I will focus on how to get started. The first thing that you need to do is set a goal, and I would set multiple goals. The reason is that when you have multiple positive goals, you can feel good when you reach 1 or 2 goals, but may not get all the goals set. For example. I will work out 3 times in a week. I will cut all my meals in half, I will eat healthy snacks throughout the day, I will drink water equivalent to half my body weight in ounces. Setting goals in a positive fashion, allows for you to feel good about your goal and achieve them without the negative connotation. What I mean is, "I wont eat chocolate, I will not miss a day running." Though these are great goals, the way they are set brings a negative correlation with it. This way when you may miss doing what you said you would do, subconsciously you will say, "well I didn't get my goal so I might as well quit." This is why when you set multiple goals you can feel good about achieving something and the positive nature is a driving source for motivation, rather than having a deflating effect. So to start this little diet you need to start with a body cleanse. You can look on line for different cleansers, but I would choose something that focuses on raw foods and goes for 3-5 days. Meaning eat fruits and vegetables and drink a lot of water to get all of the toxins out of your body. After the 3-5 days don't end with a mighty feast to stretch that stomach out. Begin with small portions and try and eat 5-6 small meals per day. The meals should be small and portioned to the size of your fist. This way you continue to keep the metabolism working and let gravity do its best work. As you continue forward reward yourself with a little ice cream, maybe a brownie, but have some discipline. You have already started something great, don't ruin it by eating a whole tub or platter of goodies. If you do the cleanse and start with a healthy diet for 2 weeks you can lose up to 10 pounds, sometimes more depending on your health. Avoid fried foods, fast foods, and high fructose corn syrup as much as possible. These are like poison to a diet.
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Sunday, June 14, 2009

Quote for the day

Scott Schwab
Due to the disappointment of the NBA finals I have been inspired to write a little about effort and hard work. I see these phenomenal athletes on the television that are so talented and could take me at any time. I do not play above the rim, unless it is adjustable; but I do give it my all. I cannot say the same with what I see from professional athletes. With any sport I continue to be disappointed at the lack of effort from "the best." Call it money, greed, selfishness; whatever you would like but to me it is disgusting. I cannot believe the amount of money that they make and the level to which they play at times. It made me think about life and the effort or the lack there of when I set out to do things. I have learned that you do not get a second chance with many things. If you do not give it your all, when will you or can you feel your best when you did not give you best. I have been reading a book lately that I would recommend as a great read for everyone. The book walks through in story form of a situation that all of us have been in or will be. It is difficult to explain so I will just give you a nugget. The book is called Leadership and Self Deception, getting out of the box. It is by the Arbinger Institute and a short read. You will get something out of it, even if you do not particularly enjoy it. I will leave this as a final thought. When we get the impression or feeling to do something we should not hesitate, delay, or put it off. This book points out that when we do that we start to see ourselves in a justifiable light. This creates a situation where you start to excuse yourself of responsibilities and accountability; as well as pulling others into the box with you. The box is not a good place to be and you will find yourself critical of others and willing to pull others down due to your lack of accountability and responsibilities. Have a great week and give me your thoughts on what you think about the post.
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Friday, June 12, 2009

Run like you mean it


Scott Schwab

When starting a running routine it is good to just stay with one pace and get used to the exercise. Running is phenomenal for the heart and the body. It is one exercise that will always keep your heart rate up and strengthen your body from the inside out. See your heart rate determines a lot of how you feel. Your resting heart rate is a good determination of how healthy you are. Your heart is a muscle; as we all know, however, I don't think many of us spend a lot of time strengthening our hearts. The harder that a heart has to work, the more tired you can be during your day. If it is exercise for you to simply walk up the stairs, we need to make some changes. You may not want to start running, if you have not been walking. The main point is to get your heart rate up and do it for about 30 minutes. This will give enough time for your heart to get the blood pumping and strengthen the essential muscle that determines life. My suggestion for today is to push yourself as hard as you can. Set your time at 30 minutes and then do not take a break until the end of the 30 minutes. This can be applied to lifting as well and cycling through your different exercises. The key is to keep going, even if you are tired and think you can't go any further, slow down, don't stop. For all you runners out there, this may be an old trick, but I have found that when I am running and have obtained a comfortable pace, I will choose a point in my run and sprint to that point. I then return to my pace or pick it up a little bit. The important thing is to continue to change your pace throughout the run. It will work your heart differently and make it work a little harder than the relaxing run. Now this may not be the best idea if you are training for a marathon. With training for a marathon you want to establish consistency and pace for the long haul. However, if you are just running to do cardio, you can change it up and intensify your workout and strengthen your entire body from the inside out. Let me know your thoughts and points on how to improve the workout. Have a great weekend.
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Monday, June 8, 2009

Mental Benefits of Running


Chandi Schwab

Now that I have had my baby I am geared up and ready to work out. One of my favorite ways to get fit is running. I was a Sprinter back in the day and not too into jogging.These days it has been such a life saver. Not only is it a way to keep my body healthy physically but provides the opportunity for "Me" time. It is a way for me to clear my thoughts and relieve any mommy stresses. It is also my morning coffee.Only it provides energy for me all day long.Here is a great article that relates. I urge you to get out and run this summer!


Psychological Benefits of Running
By:Christine Luff
Aside from the health benefits jogging or running imparts, there are also many psychological benefits to a regular running or jogging program. Some of these include the confidence and character that running builds, the stress relief, and the attitude boost. Oh, and let's not forget the runner's high.
Running builds confidence like few other individual sports can. It allows the runner to defeat trial after trial, growing stronger and more sure of themselves with each footstrike. It allows you to truly climb hills and clear obstacles. It provides a feeling of empowerment and freedom that comes with knowing that your legs and body are strong and capable. Confidence is even more a product of running for those who lose weight and gain a better self-image through running.
Stress relief is another huge benefit of jogging. Whether by allowing you the time to think about life's problems or time to escape them for awhile, tension easily flies by the wayside as you fly over the miles. Distance runs are great for solving problems that are nagging at you. What better than a 3 hour run all by yourself to clear your mind and allow you to pin down an answer? Speed runs are great for tearing through aggression and anger. Focus all that emotion into a few sprints and you'll feel better in no time.
Aside from just the stress relief, jogging has also been proven to improve attitude. Running, especially outside and on trails, creates a release of endorphins that can cause euphoria (runner's high) or just a general sense of happiness. Running has been used for years to treat clinical depression and addictions of all kinds. Less tension, less depression, less fatigue, and less confusion are just a few of the changes that patient's have seen after beginning a regular running program. Running gives something for them to focus on, allowing them to see something besides their depressed state or addiction.
Along that line, running can help train the mind as much as it trains the body. By making yourself overcome the obstacles that running brings, you learn focus and determination. The will and strength that gets your body through long runs or those runs you'd much rather skip is what in turn strengthens your mind and gives you focus and determination in other areas of your life.
As you can see, the benefits of jogging affect the health of your body and your mind. But running still has more benefits to provide.
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Saturday, June 6, 2009

Increase Water Intake - Given that your brain is about 80 percent water, the first rule of brain nutrition is adequate water to hydrate your brain. Even slight dehydration can raise stress hormones which can damage your brain over time. Drink at least 84 ounces of water a day. It is best to have your liquids unpolluted with artificial sweeteners, sugar, caffeine, or alcohol. You can use herbal, non-caffeinated tea bags, such as raspberry or strawberry flavored, and make unsweetened iced tea. Green tea is also good for brain function as it contains chemicals that enhance mental relaxation and alertness.
Calorie Restriction - Substantial research in animals and now in humans indicates that a calorie-restricted diet is helpful for brain and life longevity. Eating less helps you live longer. It controls weight; decreases risk for heart disease, cancer, and stroke from obesity - a major risk factor for all of these illnesses; and it triggers certain mechanisms in the body to increase the production of nerve growth factors, which are helpful to the brain. Researchers use the acronym CRON for "calorie restriction with optimal nutrition," so the other part of the story is to make these calories count.
Fish, Fish Oil, Good Fats and Bad Fats - DHA, one form of omega-3 fatty acids found in fish, makes up a large portion of the gray matter of the brain. The fat in your brain forms cell membranes and plays a vital role in how our cells function. Neurons are also rich in omega-3 fatty acids. DHA is also found in high quantities in the retina, the light-sensitive part of the eye. Research in the last few years has revealed that diets rich in omega-3 fatty acids may help promote a healthy emotional balance and positive mood in later years, possibly because DHA is a main component of the brain's synapses.
Lots of Dietary Antioxidants - A number of studies have shown that dietary intake of antioxidants from fruits and vegetables significantly reduce the risk of developing cognitive impairment. The research was done because it was theorized that free radical formation plays a major role in the deterioration of the brain with age. When a cell converts oxygen into energy, tiny molecules called free radicals are made. When produced in normal amounts, free radicals work to rid the body of harmful toxins, thereby keeping it healthy. When produced in toxic amounts, free radicals damage the body's cellular machinery, resulting in cell death and tissue damage. This process is called oxidative stress. Vitamin E and Vitamin C and beta carotene inhibit the production of free radicals.
The Best Antioxidant Fruits and Vegetables - from the US Department of Agriculture: Blueberries, Blackberries, Cranberries, Strawberries, Spinach, Raspberries, Brussels sprouts, Plums, Broccoli, Beets, Avocados, Oranges, Red grapes, Red bell peppers, Cherries and Kiwis.
Balance Protein, Good Fats and Carbohydrates Given the weight issues in my family, I have read many of the diet programs popular in America. Some I like a lot, others make me a little crazy. The idea of eating protein and fat only, avoiding most grains, fruits and vegetables may be a quick way to lose weight, but it is not a healthy long term way to eat for your body or your brain. The best thing in my mind about the Atkins Diet and its many clones is that they get rid of most of the simple sugars in our diets. Diets high in refined sugars, such as the low fat diets of the past, encourage diabetes, tiredness, and cognitive impairment. Yet, to imply that bacon is a health food and that oranges and carrots are as bad as cake seems silly. The more balanced diets, such as The Zone by Barry Sears, Sugarbusters by H. Leighton Steward and a group of Louisiana based physicians, the South Beach Diet by cardiologist Arthur Agatston, and Powerful Foods for Powerful Minds and Bodies by Rene Thomas make sense from a body and brain perspective. The main principles to take away from these programs is that balance is essential, especially balancing proteins, good fats, and good carbohydrates. Having protein at each meal helps to balance blood sugar levels; adding lean meat, eggs, cheese, soy, or nuts to a snack or meal limits the fast absorption of carbohydrates and prevents the brain fog that goes with eating simple carbohydrates, such as donuts. At each meal or snack, try to get a balance of protein, high fiber carbohydrates, and fat
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Friday, June 5, 2009

Friday friday


Scott Schwab

I came upon an interesting article that talked about the American worker today. Many of us go through a week just to get to Friday and be done. Other types of work build up to meet certain goals or expectations for quotas. Whatever the type of work, it was pointed out that by the end of the week; workers are tired and disinterested with the work. I applied this into a workout regiment or exercise. I have personally noticed that by the end of the week my workouts are less productive. I am excited to be able to relax and spend less time with my workout or exercise. However, I have tried something as of recently and it has helped quite a bit. I have added something that I really enjoy in the middle of the week. For instance I will go and shoot hoops for an hour, play a pick up game of football, racquetball, or even going on a bike ride. Here is what I have found. After that day of taking it easier, I return with more energy and determination to finish the week hard. I figure that I have already had 2 effective days of exercise and with a hump day I can finish my week with an additional 2-3 great workouts. This makes it possible for me to continue to enjoy my time in the gym and mix things up so I can stay enthusiastic about the workouts. Also I would recommend that you do an exercise everyday on the muscle group that you want and think is most important. For instance I want my core to be in the best shape it can be. So I will do abs everyday and make sure that I do something different and beneficial everyday. Apologies for not being as consistent with writing lately. We will be making some slight changes with the posting. We feel that it would be beneficial to refer people to helpful research a couple of times per week, so that we complete the circle of applicable information. Have a great weekend and let me know if the posts dedicated to a research article would be interesting and beneficial for you.
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Friday, May 29, 2009

Exercise Ball


Scott Schwab

What a day. Wow, we have now surpassed the 100 post mark and we are having a ton of fun doing it. I think like with anything, the person who is studying the material and presenting learns the most. The information is working on a personal level for all of us at Mixers Nutrition. I have personally lost 10 pounds and firmed up the areas that needed a little work. I hope you have done the same, and if not please let us know where we can help. We continue to get closer to the opening of the store, but in actuality have had funding delays, but we will get it done and all of you will be the first to know.

I wanted to post on a workout that I did for my Abs today. You will need to get an exercise ball or secure one at the gym that you go to. You will start on the ball and arch all the way back, to the point that your head almost touches the floor. You will emulate a cough by doing short little breathes that flex your abs tighter and tighter. You will hold that and rock slightly back to the furthest point and down a little to elongate and stretch the ab muscles. As you start to feel the burn, start crunches with your hands behind your head and pulling yourself straight up. As the burn continues do not stop; work your obliques by bringing your elbows side to side. Once you can go no further, do 10 more regular crunches. After the 10 you will relax on the ball by leaning back on the ball, but not flexing while you do so. This helps to get your abs evenly worked, and the muscles to pop out and say "watch out." Another stretch that is good, is to take your arms and put them straight out and lean back. Finally another ab cruncher that is a little fun, but can be embarrassing is sitting on the ball and bringing up your feet to your chest and trying to balance on the ball. It is all about your balance and core strength, so you will want to keep your arms out to the sides for balance and flex your abs, as you will be trying to balance on the ball. Try the workout and let me know what your thoughts are. Have a great weekend.
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Tuesday, May 26, 2009

10 pointers to help you stay fit


Chandi Schwab

I found a list of 10 ways to help us maintain a healthy lifestyle.

1• Intake of fluids is a must. While playing, you loose a lot of body fluids in the form of sweat. These fluids are very important to maintain the right salt balance in our body. Therefore, you should always keep a water bottle with you and drink from it often.
2• If you do not like to have water, you can have Propel, Diet Ice, Reebok Water, Vitamin Water or any other form of healthy fluid for that matter.
3• Plan your meals carefully. The meals should be balanced and always try to avoid excessive calories.
4• Do not get carried away by temptations. Think twice before you eat! Make sure that whatever you are eating is providing you good nutrition.
5• The intake should be based on your activity and not on your mood. People often tend to eat more in excitement and even in tension. Avoid doing this!
6• If you are unable to have a balanced diet, make sure that you do take a daily vitamin and mineral supplements for total health.
7• Limit caffeine. Also, avoid smoking or exposure to even passive smoking. Smoking tends to weaken your muscle strength. Also, avoid regular intake of alcohol.
8• Regular exercise is a must. Also, focus on short-term fitness goals.
9• Planning a diet is not difficult but executing is! So, make sure you stick with the diet plans that you can maintain indefinitely.
10• Treat yourself with an ‘unhealthy’ treat just once in two weeks if you find it difficult to control.
To conclude, do not take your health for granted. Fitness and health are a privilege and you should take care to maintain them.
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Saturday, May 23, 2009

Guest Blogger


Violet Santo

Hello Everyone! My name is Violet Santo, I am 26 years old and live in Boise, Idaho. I grew up in Idaho and moved to Nashville, Tn for a couple of years to pursue music. I recorded 6 songs and now moved back to Southern Idaho to be by family. Family is #1, I am a mother of two small boys (ages 9 months & 3.5 yrs). They are the light of my life, it is alot of hard work (as most mothers know) and I try my best to squeeze in fitness wherever & whenever I can. I gave birth to my 2nd son 9 months ago, and competed in a swimsuit competition when he was 6 months old! It takes discipline, mental focus and a desire to be fit! I started back in the gym 6 weeks after giving birth, with mainly weights and light cardio. I am not a very regimented person about fitness (unlike my husband! haha) the best advice is to do something you love. I love to rollerblade, walk (with my sons as weight), bike, some weight lifting & exercise cardio DVDS. They KEY is to find something you LOVE to do, and do it as much as you can, and dont beat yourself up about it if you miss a couple of days. The KEY is Diet. Everyone is different and everyones needs are not the same. You have to find your rythym and what makes your body tick. I follow a Raw Foods diet. I found out that Shania Twain followed it and as a fan, I thought I would give it a try. My biggest problem area is my stomach, that is where I store fat first. So I knew something powerful would have to happen to get rid of the fat FOR GOOD! So, I eat Raw vegetables, fruits, nuts & seeds (soaked & germinated). I also eat some grains from Ezekiel bread products, but not much. If I crave cheese, then I eat RAW dairy or goat cheese. If you research RAW FOOD DIETS, your eyes will be opened to a lot of amazing discoveries on health. My passion is food, health & nutrition! David Wolfe, & Carol Alt are my favorite raw foodists. They are very wise in this area, this is also a good website: http://www.markusrothkranz.com/markus_health.html ~~~ Its a lot of fun! If I were to sum it up:* Eat the Rainbow everyday (raw preferably) *Get outside and enjoy the sunshine & breath deep (Yoga or Meditation) *Treat excercise as something you do as a reward from your strong body, not something to have to dredd to lose weight. (the pounds will fall off, if you beleive they will & enjoy what your doing!)
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Friday, May 22, 2009

Stretching daily


Scott Schwab

We have posted on the importance of stretching before, but I wanted to add a little snippet of something that I recently read. Stretching is the lifeline of longevity. As we age we become less able and desirous of lifting weights and more concerned with cardio health. However; the fact is, that if we don't spend the time stretching all through our lives, we will not be flexible and as able to do the things that we want to do later in life. You have probably seen in certain older people that cannot lift their hands above their heads, simply because that is one activity that is discontinued as we age. The simple stretch of reaching for the sky should be done everyday and especially to start the day to get the blood pumping. It is also proven that the longer that you spend stretching, the further that you will be able to stretch. As you incorporate this daily and do one day of intense stretching, you will achieve more and be able to use your time in the gym or exercising more effectively. Stretching is the difference in many ways to a healthier life, free from injury and pain in joints and ligaments. Have a great weekend and enjoy the Memorial day.
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Thursday, May 21, 2009

Amazing arms


Scott Schwab

A couple of exercises that might help your arms look like those in the 300 movie, or possibly the Brad Pitt look in Troy. The main thing that these men did, is something everyday. I know that we have all heard that you don't want to overwork muscle groups, which is very true. However, with all muscle groups, the muscles heal within about a 24 hour period. This is something that I would do for those of you that want the muscles to pop, whatever the muscle group. Arms are essential to keep in shape, and make a difference in many of the things that we do. If you work out 6 days, plan on 2 or 3 of these days being dedicated to your arms. It is also great to mix in a full body workout in the middle of the week. For instance, we spoke about the 300 workout a couple of weeks ago. You can find the workout on MensHealth.com. The other day you can dedicate to cardio or legs. The truth that all of us should know is to grow our muscles, we must do it proportionate with the legs and the upper body. This is why squats and Lunges are so good for the body, based on their nature of working the entire body, with an extra focus on the legs. On these days when you do legs or cardio, do some push ups, dips, and pull ups. You are not looking to spend a lot of time on these exercises, but basically get a good cycle going, as to keep the arms worked each day. If your days with arms are spent focusing on biceps, the next day do some dips to balance it out. Or vice verse; if you do triceps and shoulders on your arm days, the next day do some push ups and inner pull ups. Again you are not trying to make the workouts, be burn outs. Just enough to where you can keep the burn going. The more you use your arms, the better. Like those who do landscaping or farming or logging, they are always using their arms in different ways. Using their bodies on a daily basis is how they get in good shape. The best workouts come from exercises that emulate everyday work and labor. That is what the 300 workout is all about. Taking everyday activities and producing it in a workout. Be creative and think of things that you can do that are unique and individual. It is a lot of fun to think of your own workouts and doing them and getting results. Balance is key and making your workouts count is essential. Don't just go to the gym to sit and do a couple of things, flirt, or make sure that you are looking good for the opposite sex. Go to the gym to get sweaty. The key to fat loss is having your heart rate up. If you spend your time during exercise not getting your heart rate up, you are not being as effective as you could be. Commit to having great workouts and getting your full body in shape. Let us know if you have done anything that has worked for you or any suggestions.
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Wednesday, May 20, 2009

Summer bodies,.... happened so fast


Scott Schwab

With summer just around the corner, everyone is in the mad dash to get their bodies right and in shape. A lot of diets will simply have a person lose water weight and it won't make a big difference. However, there are some simple things that you can do, that I can guarantee that you will lose 10 pounds before the middle of June and be more confident with your body. We will cover a lot of things so if you have any questions let me know. First you have to cut out sugar as much as possible out of your diet. This means no more pop/soda, energy drinks, lattes, or essentially high fructose corn syrup. Eliminate it and replace it with water. There are additives that you can put in water that will give it a little flavor, but you will want to use ones that are not all sugar. You can grab some great ones at a supplement store or an online supplement store. You will want to drink a lot of water to flush your body of the toxins. It may also be a good idea to start with a 3 day detox for the body. The next suggestion is to take your meals and cut them in half! This is not an option, it is required. We eat way to much and our portions just continue to expand our bellies and our belts. What you will do with the extra food you ask? Share it with a friend, divide it into 6 meals or eat it as leftovers. The goal is to start with a meal as soon as you wake up. Repeat the eating of meals every 2-3 hours, mixed in with a lot of water. The combination will really increase your metabolism. Even if you have a hard time or can't eat breakfast; whatever the excuse, just try it for 4 weeks and love the results. Another aid that you can do is taking a product called thermogenix. It helps the natural speeding of the metabolism and actually increases the temperature of your body, which will burn more fat. Finally it is so essential to work out and exercise. You can do things at home, at a gym, and at a park. I think the best workout that you can do anywhere is push ups and sit ups. Get creative! Do push ups with your feet up on the couch, and then turn and do more push ups with your arms on the couch and feet on the floor. Also simple positioning of the hands, changes the intensity of the push up. If you have them close together it will target the inner chest. The wider that you hold your hands you will have more focus to your outer chest. Of course with the push up you are working your back, shoulders, chest, arms, and if you can focus on flexing your abs; they will be worked well. I personally think getting a gym membership is helpful because you have spent the money and there is a commitment needed. It also is easier, in my opinion to go somewhere rather than thinking I will just do something at home. However; again you have to know yourself and by knowing your motivation you may be able to do your workout at home. It is also a good idea to get a protein that has a dietry supplement that will give you the needed protein, but help to speed the process of health and fitness. It can also provide a meal or snack, depending on whether you mix it with a smoothie, or water, or milk. Anyway do these things and I can promise that you will lose 10 pounds before the weather really gets ready to see your body.
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Monday, May 18, 2009

Mind Power


Scott Schwab

I heard an interesting quote today that I thought that I would pass on. As I was working out my i pod skipped and went to a section that was motivational. The first thing I heard from the author was this; "doubt and fear cannot exist in the mind of the man that has faith, either one will leave, because they cannot exist at the same time in the mind." When we look at our decisions in life and what we choose to do, I think a lot of us make decisions based on fear. It is not a good thing to live your life by fear because one of two things will happen. Either you will be debilitated and not be able to perform, or it will reserve your subconscious mind into the feeling of not giving your all because of potential failure. Fear is so interesting and something that all of us should study and learn more of. The goal is to eliminate fear and do things not because we fear the results, but because we know exactly what we want and how we can get it. Fear will not allow you to get what you want because Fear itself debilitates. It is also one of the most powerful emotions, according to Napoleon Hill in Think and grow rich. I do agree with him and in thinking back on my life; the times that I have performed best in anything is when I am completely confident of what I am to do. Sports, life, and relationships are all great examples of how fear can apply and confuse our ability to perform. When we think about a workout regiment, dieting, and nutrition; we must also think about the fear that prevents us from success. Eliminate those thoughts and replace them with the "why". Why you are doing what you are doing. Example: I am doing this for myself, so I can look better, feel better, have more confidence. I am doing this for my family, my health, my life longevity. Whatever it might be, find it and explore the ways to replace the fear with the why. This is the start to getting you closer to starting a great and consistent life.
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Saturday, May 16, 2009

Create yourself


Scott Schwab

There has been a couple of days without a post and we apologize. We hope that you will understand in that we have had a baby. Cambree Hayden Schwab was born on Friday morning at 2:27am. She is 6 pounds 5 ounces and 19.25 inches. She is a calm baby and a joy to have around. I have spoken to many people over the last couple of days and there is a lot of joy that surround a baby being born. I want to dedicate my post today to something that I have been recently thinking about. Creation is a wonderful thing and a process that all of us are apart of. Whether or not you believe the world was created by something or someone, it was created and we are here. We now have that same opportunity to create. It is a special thing and a privilege for anyone to have. With that let us relate the creation process to creating a better self. A better self starts from what we have. Like a relationship a man and women start with what they have to make a baby. Now I know that there are alternative ways and means that children are raised and I am not getting into that. I simply want to relate the process of a sperm and an egg uniting for the process of creating life. With the example of creating a new person, we must know that it will take time. Like a birth, we are looking at about 10 months until that union spoken of above is complete. We should not be surprised when things take time, especially months. Dieting and exercise are frustrating at time. I think the biggest and most important goal is to do something for 21 days. This way it can be a habit. Once a habit you can start adding and subtracting what works and what doesn't. Not necessarily what is most enjoyable. You should enjoy your workouts, but there are times that I do not enjoy the workout that I am doing. It gets to the point that I wonder if I will faint with exhaustion or throw up. With that said, know your limits and what your body can do. Like a pregnancy, the body changes and grows to support the child. Your goal of a workout should be the same in that you must change things and be able to expect more from your body as you continue consistently. This is why muscle confusion is so valuable and needed. That being said you must realize that difficulties will arise, disappointments will come, and eventually you will want to quit. Getting results is key for a person to continue something. The example of a crazy person is doing the same thing over and over again and expecting different results. This is why we change our workouts, (muscle confusion), and make adjustments as you move on. In a deep way, you are creating something that is very important. Creating the body type that you want is a challenge and very enjoyable at the end result. Like with a pregnancy there are many help aids, like doctors, appointments, ultra-sounds, and check ups. Similarly we need to build in check ups and have others that can help see things from a different perspective than we can. Like a doctor, find professionals like trainers, fitness experts, and others that have done it before. They can see what needs to be done for you. You must also do research so that you can know your body and know how you will respond to things. There is nothing similar in my life to the way I feel being a father of 3 with my wife and best friend, but I will tell you that setting fitness and health goals and getting to them are amazing. You feel incredible and the difference is worth exploring. Take a picture of yourself, even if you do not feel that you can or want too. Do it so you have motivation and an after picture when you have met your goal. Then find a gym, a route, or some home weights and get to it. Next change your eating habits, and dieting/nutritional habits. I know it is asking a lot but remember the way that you will feel and the enjoyment that you will experience. Next realize that it will take time and give yourself a year to complete your goal. Set check points so as to know your progress and failures. Adjust when you need to adjust. Finally get with a professional to figure out from a different point of view how you can do it. I recommend supplements, it is essential! Drew is a certified trainer and you can ask him any questions that you have. My wife and I will be starting online courses so that we can do the same thing. If you have been through the process leave us comments so we can help others. Become a follower of the blog and let us know how we can improve. Similarly we can do the same, but we need to hear what your personal goals and problems might be. 2009 is all of our year to get in shape and be a better you. Lets do it together. This is why we started the blog and our goal is to have a community of people there to help everyone reach their goals. There is enough information on the blog currently to get you started and to sustain you. However, you will need to get some supplements that will help you reach your goals, workout consistently; where you can push yourself more each day, and discipline your life with dieting/nutrition goals. Lets create a better you and help you obtain something that will forever change your lives. Thank you for all of your support with the new baby and thoughts and prayers in our behalf.
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Tuesday, May 12, 2009

L-Arginine

Drew Cavner

L-Arginie is an amino acid that is quite frequently overlooked.  Most people assume that aminos are aminos, but this is not the case.  Each amino acid has it's own responsibility, and supplementing some more than others can help increase performance in and outside of the gym.  L-Argine is probably mostly known for giving you that "pump" in the gym.  The reason for this is because L-Arginie is a vasodialator.  Vasodialtion basically means it expands all of the blood vessels in your body, so you are able to deliver and absorb more; blood, oxygen, and nutrients to your muscle cell.  This is obviously extremely important during the gym because it will prevent you from fatiguing as fast, and it will also help speed up the recovery process.  L-Arginie not only vasodialtes blood vessels but it also increases growth hormone levels.  It also has the ability to decrease blood pressure.  Taking anywhere from 3-5 grams of L-Arginine before going to bed will help with recovery due to the large growth hormone increase during sleep.  It is very important to note that L-Arginine has a very short half life.  It last anywhere from 1 to 3 hours.  With that being said, try not to spend a whole lot of money on just an L-Arginie if it is not in a hard pressed tablet.  Somehow L-Arginine in a hard pressed tablet has a longer time release ability.  My two personal favorit Arginie supplements are ; BSN - Nitrix, and NO-D2T by Biogenetix.
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Monday, May 11, 2009

Living life to the fullest


Scott Schwab

I realized something today as I was working out. It is something that I observed while watching others workout and comparing my progress to where I have been in the past. There are days that I do not give 100%. The reason is because subconsciously it gives me an excuse when I don't obtain the results that I desired. Do you ever find yourself trying to convince yourself or others that you could have done something if you would have tried harder? Oh I could stop eating out if I really wanted to. I could lose 10 pounds if I really wanted to. I could stop smoking if I really wanted to. Well why wouldn't you want to do those things? The happiness that comes from obtaining desires spreads to other areas of your life. Similarly the failures or non-obtainment spreads as well. Whatever we think most often is what we are or who we will become! Now with that in mind, lets look at each of our lives and find those statements of; oh I could if I wanted too, and eliminate them. I figure that it is a matter of giving all your effort and being satisfied with giving all I have. Those of you that have competed on the sports level have probably heard the statement; "Leave it all on the field, or court." Take that and apply that in your life in all areas. Leave it at work, leave it at the gym, and for heaven sake do not give yourself excuses. A person who lives their lives through excuses will never accomplish much, because there is always an excuse when obtainment was not achieved. Hold yourself and others accountable. By doing this you may set appropriate expectations for yourself and others. Go after life aggressively the same way that life can knock you down. Attack issues and problems and resolve them quickly. Today start thinking of the ways that you can eliminate the negatives and enjoy the positives through accountability.
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Sunday, May 10, 2009

Happy Mothers Day


Scott Schwab

Today is a very special day and I wanted to take time and honor all the mothers out there. To all the readers and more, we appreciate you. At times life is so busy that mothers do not get the praise and recognition that they deserve. With that being said, I want to thank my mother and my childrens mother for making me everything that I am. Mothers have a very special and profound touch on the lives of everyone they touch. Please know that I speak for all of us at Mixers Nutrition, when I say that your influence is felt and worthwhile. Mothers are the angels that change the world one child at a time and keep humanity moving forward. Here is a poem that I found that I thought could be passed on. Have a wonderful day and know of the love we have for all mothers and women in general.


A MOTHERS LOVE

A Mother's love is something that no one can explain,

It is made of deep devotion and of sacrifice and pain,

It is endless and unselfish and enduring come what may

For nothing can destroy it or take that love away . . .

It is patient and forgiving when all others are forsaking,

And it never fails or falters even though the heart is breaking . . .

It believes beyond believing when the world around condemns,

And it glows with all the beauty of the rarest, brightest gems . . .

It is far beyond defining, it defies all explanation,

And it still remains a secret like the mysteries of creation . . .

A many splendoured miracleman cannot understand

And another wondrous evidence of God's tender guiding hand.
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Saturday, May 9, 2009

Healthy Strategies for Dining Out



Chandi Schwab
When watching your weight, dining out can be a challenge! We all dine out more than we ever did in the past, and there are many more restaurants available to us. We certainly have many different restaurant options to choose from, but most of them serve large portions and meals high in fat and calories. However, since there are so many people following diets, restaurants are more accommodating to your health needs when dining out than ever before.
Before you go
*Know what your restaurant options are – around your office and around your home. This way, you can decide which restaurants offer healthy choices.
*If you are busy and eat out often, avoid considering dining out a special occasion. When we think of dining out as a special occasion or celebration, we tend to overeat and indulge in foods that we may not otherwise eat.
*Budget your calories throughout the day: if you know that you are going out to eat for dinner, try to reduce your intake at breakfast and lunch so you can "save" some of your calories for when you dine out.
What to Choose?
*Avoid fried and battered foods such as calamari, tempura, chicken, chicken strips and certain Chinese dishes. Instead, ask for special requests for your meal: most restaurants are accommodating and will prepare your meal as you like: ask for grilled, broiled, roasted or steamed meats and vegetables. Asking for a side of steamed vegetables, salad or a baked potato instead of french fries can help cut calories and fat while increasing your intake of healthy nutrients!
*When ordering salad, order your dressing on the side to limit your fat and calorie intake. However, be careful not to pour all of the dressing provided over your salad, it is often more than what you would normally get on a salad with the dressing. Try dipping your fork in the dressing ,then take a bite.Depending on how hungry you are, a salad may be enough to satisfy your appetite (but make sure it includes some lean meat or fish for protein)!
*When considering soup, go for the healthier, low fat options of broth based soups loaded with vegetables, beans (such as kidney, black, pinto or garbanzo), and whole grains (such as barley).
At the Restaurant
*Split your meal with a friend or family member. Most restaurants serve portions that are two to three times what we need! Otherwise, have the serving staff put half of the meal in a to-go box before it is brought to the table.
*Avoid all the extras, as these calories add up quickly: bread and butter on the table, dippin sauces, appetizers, side items and desserts. Instead focus on a healthy balance of lean proteins, low fat carbohydrates and fruits and vegetables.
*Drink water. Drink a full glass of water before you start eating.This will quench your thirst which can easily be mistaken for hunger.Drink water thorough the remainder of your meal.

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Thursday, May 7, 2009

Mind scrambler


Scott Schwab

I thought today I would get something that would test our minds. It is interesting and something that has prompted me to think deeper into the mind. I have been thinking about what makes a successful person. I think the best way to describe it is this; "discipline your disappointment." Now, we all know that disappointment will come and is as much a part of life as living. The key to overcoming is to discipline what is coming into our minds. Our minds are amazing tools and can accomplish anything. However, what we feed it most is what your mind will draw in most often. So if you think of negativity, you will have negativity in your life. If you think that you can't lose weight, or can't workout, you wont. Think about this; there is no such thing as can't. Obsess on that point and make sure that you can keep things that are negative or frustrating as far from you. We all have bad days and the rain will come; however, the rainbows always follow the rain. So take control of your life and manage your thoughts. It is said that you cannot manage others until you can manage yourself. Managing yourself requires you to take control of your thoughts. Thoughts determine actions, and actions determines your life. Enjoy this mind puzzle and let me know if you can figure it out, because I cannot.

Can you figure out how this works??? Amazing!!
1) Go to the link below. After reading each window, click on the boy in the lower right corner of the picture.
2) In the last window type in your answer in the white box using the keyboard (there is NO cursor). 3) Watch the paper in the boy's hand. You will be amazed.. and no, I don't know how it's done.
http://digicc.com/fido/
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Wednesday, May 6, 2009

Guest Blogger


Ron Rich
You know I have found that the hard part of anything is getting started , taking that first step out the door to go to the gym , setting a starting date, or even after getting it all together is continuing to go on with the program. Sure its easy in the beginning and the newness is fun, but then as time wears on and things start to pop up that sound more fun or exciting than working up a sweat. I've done that and much to my surprise, I have found that I missed the feeling of doing something good for me and my body, I was so out of shape when I started this journey at 59 years of age. Now at 62, I'm in better shape than I have ever have been, I can do things that I did not think possible, and I've gotten rid of several meds the Dr had me on. I no longer need to take them. The Dr was so impressed he gave me a big thumbs up with what I was doing and how well I was sticking to it , That is the secret is sticking to it and not letting yourself down , Don't do it for anyone other than yourself for your the one that counts the most.
After speaking to Ron I was impressed with what he is doing for his workouts. He told me that at one point he was about 300 pounds. That being the case he got to work in the gym. He visits the gym everyday and mixes in weights with marital arts, and yoga classes. He also takes supplements and drinks a shake per day. After our conversation I found that the biggest factor to his success is goal setting, consistency, and supplements. He is an inspiration to us all and a reminder that we are never too old, too out of shape, or too anything. We need to start now and make the changes that will change our lives.
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Tuesday, May 5, 2009

Back to the Future


Scott Schwab

The post for today is a renewed focus on getting the back in shape and defining the muscles that actually support a lot of the body. Back muscles are responsible for a good posture and can help a person to avoid back pain and any issues that slow us down continually. One thing to note is having a healthy back; many times relates to having a healthy core and especially abdominal strength. With the back though, we need to focus on doing equal back exercises as we do chest exercises. The tendency many times is to do a lot of bench, incline, decline, and curls. These are great exercises, but we need to make sure that they are done in equal amounts to rows, pull-ups, push ups, dips, and rope pulls. When working out the back make sure that you are doing enough reps and sets that you feel it in the back. It is a large group of muscles and is not enough to simply do some things that use parts of the back. Spend an entire day to work the back completely. This way we are able to adequately work the area and improve those things listed above. Shoulder shrugs can also be a good back workout and even pulls the pectoral muscles up so as to give that great perky look combined with great lat muscles. If you find your chest and shoulders drooping; focus on workouts for your back to pull your shoulders backwards, lift your chest and build your shoulder strength. You will notice a large difference in your entire body strength. Everything is related and muscle groups work best when all muscle groups are in shape and working in unison.

I also wanted to introduce a friend, who will be doing the post for tomorrow. His name is Ron Rich and has had a great journey of life that put him in a position where he was overweight, unhappy, and lacked confidence. Now you would see him and think he has always been in shape. He looks great and has done a lot of work to eliminate his unhealthy lifestyle and his past overweight issues. Please help me in welcoming Ron Rich our guest blogger.
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Monday, May 4, 2009

Eat More Mangoes!

Chandi Schwab
I recently read an article in FIRST magazine about the benefits of eating mangoes.It has me convinced.I never think to buy mangoes, but i think next time I go to the store I will pick some up.Another great way to eat mangoes is to throw them into a smoothie.Whether fresh or frozen. Check this out and see what you think.

*Renewed optimism
Thanks to their plentiful stores of amino acid tryptophan,these tropical treats can soothe stress and brighten blue moods by as much as 85%.The reason:Once consumed,this nutrient is quickly converted into serotonin, a feel-good neurotransmitter that also hinders the outflow of stress hormone cortisol. (study done by Loyola University School of Medicine)

*Baby-soft skin
Enjoying mangoes can boost the bodies Resistance to skin thickening sun damage by 56% within 4 weeks.The credit goes to lupeol, a rare antioxidant in the fruit that scavenges harmful free radicals produced in skin when exposed to ultraviolet light.(reported by scientists in India)What's more, mangoes' vitamin A speeds skin-cell renewal,resulting in a smooth,supple complexion.

*Energy to spare
A daily serving of mangoes can reverse the chronic tiredness that results from an overworked thyroid.That's because this fruit is a top natural source of selenium, a trace mineral that helps the gland produce optimal levels of energizing hormones thyroxine and triiodothyronine.The result is significantly greater pep in just 3 weeks.(Study done by UC Davis)

*Effortless slimming
One mango delivers about 40% of the recommended daily allowance of fiber, more than half of which is the soluble form.In the gut,soluble fiber forms a slow-digesting gel that wards off the blood sugar spikes that induce cravings. It also binds to dietary fats in the intestines and eliminates them from the body, shuttling out up to 90 fat calories every day.(U.S. researchers)
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