Tuesday, May 3, 2011

My Before Pictures

I was pretty good at hiding my weight. When I hit 185lbs right before advocare, I avoided taking pictures, edited the ones I didnt like if I could, or deleted them all together, which is why these only three that I've dug up, are ones someone recently emailed to me from their camera.
It's sad to think I felt like I had to hide what I really looked like to convince myself that I was happy with how I looked. And even though we are all beautiful no matter what size we are, it's about taking care of our body so it can reflect what we put in it. 

In these pictures I'm about 185lbs and 31% body fat, actively teaching dance 5hours a dance, 6 days a week.
Today I am 140, 13% body fat, not to mention 11 inches that melted off my waist; training pt clients daily but only working out only 1 hour a day, 4days a week.

Monday, May 2, 2011

Cleanse Instuctions

 We Have so many people started on the cleanse either just to cleanse, or as phase 1 of their 24day challenge. So just in case you didnt get to talk to me face to face, here are my recommendations and instructions while on your 10 day cleanse including supplements, foods to and not to eat, nutritional label and exercise advice.
Note: you may not have all of the products listed here. If you want them simply order them or call me to ask about them. To order, if your a retail consumer, here is your link www.advocare.com/10113777 and if you are wholesale or advisor simply log in at www.advocare.com.

Your supplements and vitamins:
  Take cleanse pills and drink as instructed
        Take (one serving) 2pills of omega-plex with a meal, twice        daily
        Take spark as needed
Take (one serving) 3 pills of catalyst 15min before main activity of the day (I.e. going to the gym)

Food/ Cannot Have;
   Any milk products including yogurt, milk cheese, cream cheese,     coffee cream
   Bacon, beef, or any other fatty meats.
   Fried food (no oily food, use minimal olive oil for cooking)

Food/ Can have
   Lean meats
   32oz water a day (at least)
   Veggies (raw, baked or steamed) Do not grill
   Black unsweetened coffee
   Unsweetened tea

Eating Tips;
Reading your nutrition labels
-Never eat up to you BMI calories
-no more than 50% of calories from fat
-Carbohydrates percentage count up to 50% a day.
-Stay away from high sodium foods.
Snack throughout the day
-I like mixed nuts and celery with ‘adams’ peanut butter

       -At least one hour 5 days a week set aside for exercise. Other activitys dont cancel out this duty.
       -If you think your too tired at the end of the day, do it in the morning.
       -The other two days of the week do something fun and active (I.e. go to the park, go hiking)
       -You will have enough energy, your on advocare products now.
        Here is the break down of the regiment I usually stick to when I train myself. I do a couple different exercises in each "station" but I'll get one example for each;
 -Cardio Warm Up (ex. ran intervals- 4min jog, one minute sprints)
 -Strength           (ex. bisept curls with dumbells)
 -Toning              (ex. resistance band leg pulls)
 -Targeting           (crunches on the balance ball)
 -Cardio Cool Down (2minute side shuffles)

Wednesday, December 29, 2010

High Protein- Low Meat

Individuals who want to lose weight may want to consider cutting back on the amount of meat they eat, according to the findings of a new study published in the American Journal of Clinical Nutrition.
Researchers studied more than 370,000 individuals for a period of five years.
According to Reuters, they found that both men and women gain an average of about a pound each year. However, the more meat individuals consumed, the more weight they gained, even if they were consuming the same amount of calories overall.
"Our results suggest that a decrease in meat consumption may improve weight management," the study’s authors wrote. Researchers say poultry was associated with the biggest weight gain, followed by processed meats and red meat. 
They say the reason meat eaters may gain more weight may be contributed to the fact that meats are more energy-dense than other foods since they contain more calories by weight than fruits and vegetables.
Researchers suggest that individuals who want to lose weight cut their daily meat intake by about a half-pound. "More importantly, our results do not support that a high-protein diet prevents obesity or promotes long-term weight loss, contrary to what has been advocated," the authors wrote.
I found this article written by Sandra Cooper, July 26th, 2010 titled "studies suggest that eating less meat may help with weightloss"

I found this article while researching for an experiment that I'm going to be doing, to see how my body would react to cutting out meat. Steak stays in your system for up to 48hours, why wouldn't other dense meats take part of that time? The problem with cutting back meat is a drastic amount of protein that cuts back with it.
Our body can not survive without Protein; because of the nitrogen it contains(responsible for the growth and repair of the cells), because of the particular building blocks that make up protein called amino acids and because it serves to build strong stuctures in the body, as a whole (bones, muscles, tendons, and ligaments). Protein even helps us digest our food.
Among these, and many other things, it is also found in your blood as parts of the red blood cells, as carriers for other materials, and as part of the immune system that helps protect your body from foreign invaders, such as bacteria, viruses, and toxic substances.
So how do we cut back meat, and keep our protein? 
Using Advocare's revolutionary science, and a little creativity, we can find an answer.
First of all, there are many "magic foods" that contain high protein. It just takes a little searching, planning, budgeting, and motivation.
You may still think you "need meat"... so have half a chicken breast with your dinner; don't over do yourself and then give up all together. You may need to slide into it a little slower. Always remind yourself that your determined for a CHANGE, a change that only YOU can accomplish for yourself, a change that is going to turn around your life, a change that may be a matter of getting BACK your life. Whatever it is to you, dont give up.
Here is my take on a "High Protein- Low Meat" transformation plan that would work for me.

Start off the day right with a dose of Catalyst stacked with ThermoPlus 30minutes before you eat breakfast. For Breakfast, enjoy a sweet, High Protien and Fiber Breakfast Bar with 17 essential vitemins and minerals to satisfy your hunger for hours. (Remember, to keep your metabolism at its all time high, try to eat breakfast within an hour of waking up. NEVER skip Breakfast.)

1. Catalyst= Protect muscle to promote FAT tissue loss.
2. Thermoplus= Helps body to turn fat into energy.
3. Breakfast Bar= meal replacement to get all your breakfast essentials in less then 200 calories.
Studies have shown that eating 5 smaller meals, rather then 2 or 3 feasts keeps your metabolism on fire throughout your day, helping you to burn fat for affective and efficiently. But who has time to prepare 5 meals through the day? Think of it this way; 3meals, 2 snacks in between. Here's where "Planning ahead" comes in handy!

 One of my favorites is the Muscle Gain Cookie.
1. Mix up a big batch of chocolate chip-oatmeal cookie dough
 Ingredients: 1 1/2c Ground Oats (put oats in a blender until a powder)
                   3c Oats
                   1/3c Apple Sauce, 1/3c Butter, 1/3c Olive Oil
                   1c M&Ms (or Chocolate Chips)
                   1tsp Baking Soda, 1tsp Vanilla, 1tsp Salt
                   1/2c Slenda, 2/5c Brown Sugar
                   2 Eggs
Store in a a plastic bag until you need to make a cookie. When you do, take out the bag, spoon out some cookie dough, and add a scoop of muscle gain into the dough. Pop into the oven for a few minutes and enjoy.

Just THAT easy.

Convenient snacks like this are KEY to keep from splurging. 

Use this snack for either a before workout energizer, or an after workout reward; like a mid morning walk.

To get best results, drink IN BETWEEN meals.
Spark is an Advocare "MAGIC FOOD" for pure energy.

High protein super foods arent that hard to find. Here is a great example of a proportional, healthy, and hunger satisfying meal.

1. Spinach= the super food we've all grown up being taught to hate; really isn't all that bad. Add some blue cheese dressing to top it off and you have a GREAT contrasting taste mixture.
2. Almonds= Reduce Cholesterol and helps manage metabolic syndrome. 
3. Hummus= Great source of protein.
4. Triscuits= High in Fiber.

Fruits and Veggies! about 100 calories, rich with fiber, potassium, and ..... all those other great thingys that make you feel good!

1) Keep a Fruit basket WHERE EVER you will SEE it, ALL the time! Any time your hungry grab a glass of water and a banana.

2) Carrot cake! 100 calories a piece Refer to "kick your kravings carrot cake" for a recipe!

1) Either replace with a Meal Replacement Bar or Meal Replacement Shake or;

 2) No pizza, no McDonalds. A healthy, balanced meal. Here is an example of a one of my favorite dinners.

  • 2/3 cup uncooked white rice
  • 1 1/3 cups water
  • 3/4 cup black beans, drained and rinsed
  • 1 large tomato, seeded and diced
  • 3/4 cup shredded Cheddar cheese
  • 1/3 cup sliced green onions
  • 1/3 cup vegetable oil
  • 1/4 cup vinegar
  • 1 tablespoon diced jalapeno peppers
  • 1/2 teaspoon white sugar
  • salt to taste
  • 1 avocado - peeled, pitted and diced

    1. In a saucepan, bring water to a boil. Add rice and stir. Reduce heat, cover and simmer for 20 minutes. Remove from heat and chill.
    2. In a large bowl, mix together the rice, beans, tomato, cheese and green onion.
    3. In a small bowl, whisk together the oil, vinegar, peppers, sugar and salt. Pour over the rice mixture and toss to coat. Cover and refrigerate salad for 30 minutes. Top with avocado just before serving.
  • Approximately 334 calories, 22 grams fat, and 15mg cholesterol per serving

Sunday, December 12, 2010

"Kick your Kravings" Carrot Cake

Carrot Cake using Advocare Muscle Gain found on my website.
Turns out to approximatively 160 calories per piece if cut its 7equal pieces. Super filling!!!! Great source of Fiber, protein and veggies :) 

-Missy Hughes