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
   Alcohol
   Bacon, beef, or any other fatty meats.
   Fried food (no oily food, use minimal olive oil for cooking)

Food/ Can have
   Fish
   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

Exercise;
       -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)