It's SPARK-tastic!

Feeling slugish? Dragging? Unmotivated? Unfocused? Spark your day and get 3-5 hours of energy and mental focus. No juitters. Just a "can-do", "Let's move" attitude!

AdvoCare Spark® is a unique multi-nutrient system that was developed as a nutritional source of energy and enhanced mental focus.* It's a sugar-free with more than 20 vitamins, minerals and nutrients that work synergistically to provide a healthy, balanced and effective source of energy that won't overburden or over stimulate your body.* This amazing product serves as an all-in-one solution that gives you a quick boost of energy that lasts for hours.*

WHAT'S CHANGING?? Not the flavor!! Fewer calories and easier storage and travel packaging!!!

New on the go sticks: These take up SOOOO much less space and they are much easier to get into a water bottle without spilling! Let's face it, we've done it one-handed, in the car, while multi-tasking....now its just easier! They will be rolling these on-the-go sticks out in all flavors over the next few months. The flavors already changed include green apple, fruit punch, pink lemonade, and mango strawberry.


New Canisters

New smaller sizes canisters make them easier to store and to travel with, or through in your gym bag. They are rolling out in flavors little by little. Now available is green apple, pink lemonade and watermelon. This also has the new formula with the same flavor but less calories and carbs!

New Flavors

Green Apple is back! This tastes like a jolly rancher! I also was obsessed with it over the winter with hot water and a cinnamon stick in place of a warm cup of coffee. DELICIOUS! I've also mixed it with Key Lime Cherry Rehydrate!

What is spark?
Available in Watermelon, Mango Strawberry, Pink Lemonade, Mandarin Orange, Fruit Punch, Grape and Green Apple
Offered in boxes and canisters

• Sharpens mental focus* 
• Fast acting and long-lasting energy* 
• Contains over 20 vitamins, minerals and nutrients designed to synergistically provide a healthy, balanced source of energy*

GET YOUR SPARK TODAY!

Mixing recipes! A Spinach Artichoke Pasta Remix

  

As time has progressed and I've learned and practiced more with healthy eating, I've learned to branch out a little. And dare I say it, even try things without recipes! 
One of my FAVORITE things is spinach artichoke dip. The other used to be Alfredo. So I did my best to use all the tools at my disposal and the random things in my fridge to create a delicious combination of the two! Here's what I came up with. 

I threw 2 pieces of Tilapia in the oven at 400 for about 20 minutes.
I started cooking the pasta while all of this got started. While that was cooking I got things chopped up and in to a pan to cook trough the veggies and melt the cheese in.
Below are the ingredients I used but they could certainly vary for your taste.


1 box whole wheat pasta (your choice of style). Cook and set aside.

"Secret Sauce"
I chopped about a chunk of asparagus into small short pieces
1/2 of an orange and yellow bell pepper
4 artichoke hearts
1/2 box of frozen spinach thawed and water squeezed out
Almond Milk
1/2 small ricotta cheese
1/2 cup shredded mozzarella
Salt, Pepper and Crushed Red Pepper flakes to taste

Cook on medium heat until the veggies are cooked. Then add in the cheese and blend.

This was a DELICIOUS meal!

Get summer ready with the Pool Prep Challenge!

It's FINALLY here....well almost. For anyone with kids I'm sure you are slammed with track and field, program, recitals etc. and before you know it, it will be memorial day before you know it and then it's pool days and cabin trips! 

Are you comfortable and ready for swimsuit season? 

Gearing up for the 5k's all summer? 

Need an "oil change" for your body?

Now is the PERFECT time to get ready for all those summer activities and events by getting your body into prime physical and operating shape. The 24 day challenge offers solutions for weight loss and muscle toning all in one program and better yet, comes with a coach to help. For less than $8 a day, you get amazing products, personal coaching, a program to follow AND part of your daily regimens alleviate the need for purchasing one meal/day (max phase) and 1 energy drink. That's an $8 savings right there!

GROUP CHALLENGE STARTS MAY 26th | ORDER BY MAY 18th

I'm looking for people who are ready to make a change, and are ready to get results!
I myself have seen amazing things come from this program and have seen the smiles and joys of others who achieved their goals through this program as well. I'm here to help you!
I am hosting a group challenge that you can join with your spouse, friends, family or co-workers and receive all the support and amazing products you need. As a trainer and clean eating enthusiast, it's my passion to provide additional (and free) coaching and guidance in terms of workouts and recipes. 

WHAT'S YOUR GOAL?? STRENGTH | WEIGHT LOSS | ENERGY?
We have solutions for every goal and options for every budget.

When you start your challenge by May 26th you will be done by the "official" start of summer on June 21st. I understand that everyone has questions, specific goals and therefore we can tailor a solution specific to your goals and budget! Purchase by May 17th to have your products in time to start. Contact me today to find out more!

bethblanchard79@gmail.com | www.advocare.com/120221986/24DayChallenge/

LEARN MORE & PURCHASE YOUR PRODUCTS AT 1 OF 2 MIXERS or contact me to set up a time to discuss your program 1 on 1.

MAY 12TH AT 6:45PM

MAY 17TH AT 2:00PM

Heading outdoors for a sweat session!

This is my FAVORITE time of year. It's not too hot or too cold, it's just right! Many think they have to have a gym membership, a trainer or access to group fitness. But the truth is you can head out your own backyard! (or in our case the back parking lot at work)

We took to the pavement, curb and grass at work to get in a good sweat session during lunch break. The breakdown of this workout is 45 seconds of exercise, 15 seconds of rest. 

The first time through everything is on the right (if the exercise has a "side"), the second on the left.  Take a water break in between rounds. Start with 2 rounds working your way to 4.

The key is doing what you can, if you can't go the whole 45 seconds work on what you can and a little longer and quicker each time. Stay consistent and focused on form. This is meant as a guide and can be modified to your level!

GO GET 'EM!

Up & Down the Pavement
Frog Jumps - Squat all the way down, hands touching the ground, spring up.
Low Lateral Shuffle - Stay low, shuffle to the side
High Knees - Run, bringing your knees as high to your chest as you can
Butt Kick Run - Lean forward slightly, keep your knees towards the ground and run pulling your foot to your butt
Walking Lunges - Deep lunges forward, arms up if you can
Side lunge/Curtsy Lunge - Step to the side leaning all your weight onto one leg (right the first time), followed by a step behind "curtsy" with the opposite leg. Return to start.
Skaters - Jump/step out to the side, touch back, repeat on other side

Curb it

Push Ups - Feet on the ground, hands on the curb. Widen your feet for a lighter level
Jump ons  - Feet together, jump on to the curb and back off. For more of a challenge increase the speed
Tricep Dips - Hand facing your bottom, propped up on the curb, lower bending elbows into an "L" and return
Step Lateral with straight side leg lift - Bent leg on curb, straight leg on pavement, lower the bent leg until the opposing leg touches the ground, straight the "curb" side leg, and raise the opposing leg out to the side

Scissor Jumps - Alternating feet jump at the same time, switching legs each time landing, one leg bent on the curb and the other on the pavement (shown in picture)

Warrior Workout - Pyramid Style

You can always make time for a workout. Whether you have 15 minutes or 50 minutes follow a cycle that allows you to modify that amount of time you have to invest while maximizing your efforts and utilizing multiple muscles groups. This pyramid style workout is tough but effective. The workout in its entirety ranges 45-60 minutes depending no your speed. If you start at the top and only get through half (which is the hardest part), don't forget to celebrate that win!

This workout doesn't require the need for any equipment which means you can do it at home, in a hotel, basement, living or even outside! Follow these 4 moves, one after another. You will being with 20 repetitions of each exercise. Once you complete 20 of each of the 4 exercises, you will have completed one round. You will continue through a full round of each, reducing the reps by one each time. The second round will consist of 19 reps of each, then 18 reps of each and so on, all the way down to 1 rep of each.

For all exercises except the burpees, the exercise is performed one on each side. ie. a left and right side counts as one rep.

REMEMBER: You are doing the hardest and longest first. It goes by faster towards the end.

Burpees with push up

Squat with knee lift (one on each side counts as one)

Mountain Climbers

Alternating Lunges

The "Muscle weighs more than fat" Debate

We've all heard it. We've all probably said it. But have we believed it?

The truth of the matter is that muscle WEIGHS the same, but takes up a lot less room! So even when people have more muscle, it doesn't mean they are larger in size. So why do the weight-watching women of the world preach the misinformed belief that lean muscle weighs more than fat? I find most individuals use this erroneous rationale to soften the blow of the scale. When the numbers on the scale begin to tip in an unfavorable direction, it is easy to find comfort in the theory that muscle weighs more than fat—especially if you are resistance training.

While fat and lean muscle weighs the same pound for pound, their composition varies immensely. Muscle has a leaner appearance due to its high density, whereas free-floating, Jello-like, fatty tissue needs more space to jiggle around, due to its low volume. Hence, someone with a high body-fat percentage will look overweight in comparison to an individual with a high lean tissue percentage.
Recently, I did the Lean in 13 Challenge from AdvoCare (pictured above) which includes a strict nutrition regimen following a carb cycling methodology but some of the key lean muscle building products like Catalyst and Muscle Gain. Now I've always loved catalyst but Muscle Gain was for sure new and I thought what EVERY girl has. "Bulk". Even though I know better. While it was challenging to eat at those intervals and eating what I had to when it proved to be successful in tightening things up. I focused on doing strength training at least twice a week specifically and incorporating it into my other workouts. What happened was essentially NO decrease in weight (1 pound could have been water or timing or what I wore) but I lost 7 inches!!! Now that is a testament to what inches mean in terms of weight.

JUST REMEMBER, weight isn't the only measurement of a successful fitness or nutrition program. Besides energy, endurance and strength that you feel, the other PHYSICAL measurement is through inches or body fat. They are ALL positives and all part of the journey. Be inspired by the story below. I was!

"Throw out the scale! Left I was taking harmful fat burners that sent me to the ER that's now off the market, barely eating, cardio bunny, and running 5-10 miles a day. Full of self-loathing just to keep that number on the scale in the 120s. I was miserable! Binge then restrict. Cry on the elliptical because the scale went up 1#. Then right is today! Sure I will lean out more, however I can lift like a champ. Run 4 miles on any given day. Perform and fuel my body, feel amazing, happy, energetic. Travel, have foods I want to eat and eat more than ever! I use to hate the scale. Now I don't bother to be honest. Left size 4, right size 6. Count inches, not pounds. Leaner, stronger, more powerful. Thanks AdvoCare. This is still the beginning. Wait 3 months from now!"

Grilled ginger chicken & orange sesame asaparagus

This past weekend we celebrated Easter early and because of dietary restrictions I changed from pork to chicken and made this DELICIOUS meal from the Cooking Light magazine. You will not be dissapointed!

Grilled Pork Tenderloin with Orange-Sesame Asparagus and Rice

Yield: Serves 4 (serving size: about 2 ounces pork, about 3/4 cup asparagus, and 1/2 cup rice)

Ingredients

2 (1-pound) pork tenderloins, trimmed (changed to chicken)
2 tablespoons canola oil (used olive oil)
2 tablespoons maple syrup
1 tablespoon brown sugar
5 teaspoons lower-sodium soy sauce, divided
2 teaspoons fish sauce (substituted with Worcestershire sauce)
1 teaspoon grated peeled fresh ginger
Cooking spray
3/4 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper
1 1/2 pounds asparagus, trimmed
2 tablespoons fresh orange juice
4 teaspoons dark sesame oil, divided
2 teaspoons honey
Dash of crushed red pepper
1/2 teaspoon grated orange rind
1 teaspoon toasted sesame seeds
2 cups hot cooked brown rice
1/2 cup chopped green onions
1/4 cup Parmesan cheese (top before serving if desired)

Preparation

1. Cut each tenderloin crosswise into 12 even slices. Gently pound each slice to 1/2-inch thickness with a meat mallet or small heavy skillet. Combine canola oil, syrup, sugar, 2 teaspoons soy sauce, fish sauce, and ginger in a large zip-top plastic bag. Add pork to bag; seal. Refrigerate 30 minutes.

2. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Sprinkle pork evenly with 1/4 teaspoon salt and black pepper. Add 8 pork slices to pan; grill 90 seconds on each side. Remove pork from pan. Repeat procedure twice with remaining pork. Reserve 16 pork slices.

3. Return pan to medium-high heat. Coat asparagus with cooking spray. Add half of asparagus to pan; grill 3 minutes or until crisp-tender, turning occasionally. Place asparagus in a bowl. Repeat procedure with remaining asparagus. Combine remaining 1 tablespoon soy sauce, orange juice, 2 teaspoons sesame oil, honey, and crushed red pepper in a microwave-safe bowl. Microwave at HIGH 2 minutes or until slightly thickened. Add juice mixture, 1/4 teaspoon salt, and rind to asparagus; toss. Sprinkle with sesame seeds.

4. Combine remaining 2 teaspoons sesame oil, remaining 1/4 teaspoon salt, rice, green onions, in a medium bowl. Serve with remaining 8 pork slices and asparagus mixture.

Nutritional Information

Amount per serving (NOTE: this varies if you substitute chicken)
Calories: 445
Fat: 15.2g
Saturated fat: 2.4g
Monounsaturated fat: 6.8g
Polyunsaturated fat: 5g
Protein: 26g
Carbohydrate: 53g
Fiber: 8g
Cholesterol: 49mg
Iron: 6mg
Sodium: 620mg
Calcium: 90mg

Be a weekend warrior!

It's FRIDAY!! We all LOVE to hear that. It takes all week to get here. But when we've been good at planning all week and want to relax or we have a busy weekend, its sometimes easy to throw everything we know and practice right out the window!! Two days of full blown negligence can results in a "heavier" Monday in more ways than one. 
Learn how to use the weekend to focus on fitness and nutrition, recharge and rejuvenate without sacrificing fun.

Shop on Saturday

By the end of the work week, your fridge probably contains a whole lot of nothing. Rather than eating string cheese from last May (that never ends well), do your grocery shopping on Saturday so you can stock up for the rest of the weekend and work week ahead. Ordering in or dining out from Friday to Sunday can be expensive and unhealthy since you may not know how things are prepared.

Plan Your Meals for the Week

Don't just aimlessly pile up your cart at the supermarket. (Turkey, gummy bears and an onion does not add up to dinner!) Planning ahead saves time and money. Making a list of what you'll need for complete meals and snacks helps you get in, get out and get back to your weekend! If you need some cooking inspiration, peruse your favorite food websites for healthy meal ideas and trade recipes with your friends.

Don't Try to Catch up on Sleep

While tempting, yes, but sleeping until noon on a Sunday morning will not make up for the minimal amount of shut-eye you got last week. Try keeping within 30-60 minutes of your regular bedtime and wake time. Sticking to a schedule promotes better quality sleep which has a lasting impact on many other things in your life. 

Create a Weekend Workout Schedule

Weekends are the perfect time to invest in your long-term fitness and nutrition goals (especially because you don't have to fight anyone for an elliptical). Follow a weekend workout schedule so you can plan your day accordingly. If you have a set time and a game plan, you're less likely to skip out on your workout. Tip: go before you start tackling your to-do list for the day. This also frees up your late afternoons for a Netflix marathon of your choice. Yes!

Don't Drink your Calories

From coffee to cocktails, high-calorie drinks can really sabotage your diet. Steer clear of fattening specialty coffee drinks and go for a small skim latte with cinnamon sprinkled on top. When you're out on the town, anything frozen and/or topped with an umbrella (think daiquiris and margaritas) is probably loaded with calories. Opt for light beer (100 calories a bottle or less) or one shot of hard alcohol mixed with a zero-calorie soda and lime. Avoid high-calorie sodas or juices. Be sure to order a water or club soda in between drinks to rehydrate

Spring forward in to better health!

Looking to make some changes? Spring is now officially here and we immediately start thinking about summer and bathing suit season!! We often find ourselves a little sluggish from the lack of winter workouts (or even just a lower intensity). One report from The Daily Mail found that 59% of women say they pack on an average of 4.5 pounds during winter. We often change our workout habits in either style or type of workout and frequency. This can have an impact on overall strength and endurance as well. 

Feeling tired?
Feeling weak?
Feeling overweight?


Now is the time to take charge and make a commitment to your health. Whether you are looking for more energy, want to build lean protein and and get strong or have more endurance in your workouts, or you want a complete overhaul, I have solution just for you. I will personally help you build your program and coach you along the way! 

How can you say "no" to amazing products that come with a coach that helps you achieve your goals??

Contact me to help you pick the right bundle for you!

SPRING INTO AMAZING HEALTH!

The 24 Day Challenge Bundle:
This is for someone who needs an overhaul or a jump-start with goals of being healthier, more energetic or losing weight. This program will gently clean your body and prepare it to absorb amazing nutrients. Along the way you feel cleaner and more clear, have more energy and may lose weight that you've been trying to get off for a while. There are multiple ways to customize this program specifically to your goals and flavor tastes. 

Learn more about the 24 day challenge program!

The Protein Rich Bundle:
This is for the person that is looking to become leaner without losing strength or wants to add muscle to their body. These products provide the right mix and amount of protein to promote protein synthesis and muscle building. They also preserve lean muscle during exercise and in times of reduced calorie intake as well as repairs your muscles after exercise.

Want to add lean muscle mass? (which takes up less room thus giving a slimmer appearance)
Want to add high quality protein to your athletic training regimen?
Want to tone and define your body?
Need an added boost to your current weight-loss program?

Get your Protein Rich Bundle in chocolate.

The Energy Bundle:

If you are lacking energy to power through your workout, to get to all your kids activities AND clean the house or just in general, this system is for you! Packed with healthy energy you need and a comprehensive nutrition system, you have everything you need to conquer that to-do list! The MNS includes both core nutrition, appetite control and sustainable, healthy energy that will last throughout the day. Spark will give you clean, no roller coaster like energy with a flavor that tastes great! 

Choose your spark flavor and MNS System and bundle.

Give me my body back - My 24 day challenge journey

Time sure does fly. We're done with 24 days and our little boy is a week shy of his two month birthday! Hard to believe the pregnancy picture below was me just 2 months ago! I thought I'd never see my feet again! Some might think...maybe she wasn't that big to begin with so her results are unfair....um I was a bowling ball!! My belly was stretched to the max. I gained a total of about 28 pounds during pregnancy. My little boy was 7lbs 13oz (I thought he was heading towards 9 pounds at a week late but thanks goodness that wasn't the case) 

Staying in good health during my pregnancy played a roll I think in getting back quickly. 

I did workout consistently and was an avid user of Corplex with Iron, Probiotic, and Catalyst.

The corplex replaced and trumped my previous prenatal vitamin and the probiotic kept my system moving. The catalyst was my favorite little amino acid builder helping me hang out to the lean muscle and not putting on a lot of fat. But the baby's health is number one and while you do what you can, we ALL gain weight and will ALL spend time getting back in shape after! It's A LOT for a body to go through, which is why they leave it up to women:)!

The AdvoCare 24 Day Challenge was certainly a challenge but knowing what the products and program to do, it kept me in check. The cleanse is never my "favorite" part but the the clarity you feel in your body after you are done is amazing! I found a TON of new recipes that I really enjoyed that I might never have before. Like Tilapia... first time I ever had it but the spicy seasoning I had with it was so good!

The cleanse got rid of build up in my body, like an oil change and got it ready to maximize all the nutrition we put in on the second phase.

The MAX phase is truly my favorite part. That first day that you put the MNS into your system, you have such amazing energy and you feel "fulfilled" in a new way. I wasn't crashing or falling asleep at my desk. I was ready to take on the day! We still found plenty of new recipes to try and really clean ways of meals that we thought we had to "give up".

Some of my favorite recipes: (click the link for the recipe)

Cauliflower Crust Pizza

Chicken Fajitas

Slow Cooker Chili

Spicy Turkey Burger with Sweet Potato Fries

My workouts varied as I was still on maternity leave for much of it with little time to workout. I tried to stick to 5 days a week for at least 30 minutes. I did some Insanity, PiYo, Tabata and strength training. Sometimes it wasn't all at the same time but 30 minutes minimum nonetheless.

FINAL RESULTS

On day 24 the final weigh in showed i'm down 12 pounds and measurements show 11 inches from my hips, waist, thighs and chest! This a good start and great motivation to keep going showing getting back into shape after baby CAN happen! Even with baby #2!

IF YOU ARE INTERESTED IN MAKING A CHANGE, then take the challenge!

Contact me to build a customized 24 day challenge with me as your coach!

bethblanchard79@gmail.com or visit www.advocare.com/120221986/24daychallenge

WHAT'S NEXT.....The Lean in 13 Fat Melting Challenge! Things get serious with a 3 burn, 1 refuel day nutrition plan and a daily workout guide. We're adding in muscle gain and thermoplus and bumping up to MNS E! It's go time!

Guilt Free Cauliflower Pizza

I'm a HUGE fan of pizza as is my man so as we entered our 17th day on the 24 day challenge I was needing to get a little creative so we can follow the healthy guidelines but have our favorites too.This veggie-powered pizza cuts out gluten and grains without cutting flavor!

This recipe uses freshly grated cauliflower as the base for the crust and doesn't fall apart like you'd think! (nor is it super thick like pizza crust). Feel free to add your favorite veggies to this guilt free meal! I chose peppers, jalapenos, onion and topped it with turkey pepperoni (which will change the nutritional content)

 Picture provided by me. Recipe from popsugar.com

INGREDIENTS

Nonstick spray
2 1/2 cups cauliflower, grated (about 1/2 a large head)
1 large egg, lightly beaten
1 1/4 cups shredded part-skim mozzarella cheese
2 tablespoons grated parmesan cheese
Kosher salt and freshly ground black pepper
1/4 cup tomato sauce
1 cup grape tomatoes, sliced in half
2 cloves garlic, sliced
1/4 teaspoon crushed red pepper flakes
Fresh basil leaves, optional

DIRECTIONS

1. Line a rimmed baking sheet with parchment paper, and preheat oven to 425ºF.
2. Grate the cauliflower using a box grater until you have two cups of cauliflower crumbles. Place in a large bowl and microwave for seven to eight minutes, or until soft. Remove from the microwave and let cool.
3. Mix in the egg, one cup mozzarella, parmesan cheese, and salt and pepper. Once combined, pat into a 10-inch round on the prepared pizza pan. Spray lightly with nonstick spray and bake for 10 to 15 minutes, or until golden.
4. Top the pizza with the sauce, 1/4 cup mozzarella, grape tomatoes, garlic, and red pepper flakes. Bake in the oven until melted and bubbly, another 10 minutes. Top with basil before serving.

PiYo Please!

This amazing new program has captured my heart! For a long time I have been a fan of Chalene Johnson and many of her fitness program. I am always watching what comes out and always loved the results and moves of Pilates or Yoga but never liked the low grade intensity or "slowness" if you will. I like to keep moving one thing to the next and love that bigger push to sweat through intensity. Enter PiYo!

If yoga and pilates are not the right fit for you but you love the idea of stretch, sculpt and strength, this is the workout for you! PiYo is a hybrid, athletic workout, which combines the mind/body practices of yoga and Pilates, as well as the principles of stretch, strength training, conditioning and dynamic movement. During a PiYo class, you will find yourself standing in a yoga pose one minute, and down on the floor in a Pilates pose the next!

It is a pre-designed class that will really get your heart rate going as it features various styles of yoga and Pilates in continuous movement and flow from one exercise to another. Sometimes I describe PiYo as a hyper version of yoga, but with the benefits of deep breathing, balance, stretching, strengthening and relaxation. And to top it all off, the music is awesome!

This class gets your heart rate up, gets your body sweating out calories and tones and sculpts. I've never felt so good, sweat so much, and increased my strength and flexibility all with one program. I just love this program and look forward to bringing it to area classes!

Currently for March, I will be teaching PiYo strength on Tuesdays at 12pm at OMC Sports Medicine in Rochester. I will be adding more classes soon and potentially a community ed class soon! Stay tuned to Spark the Fire fitness page!

Day 3 - March Madness Muscle Challenge

Today's 3 challenges on the March Madness Muscle Challenge are the Burpee, the plank and glute bridges. Form is CRUCIAL in any exercise but in all honesty, why do them if we aren't going to do them right!? Here is walking you through each of these the right way.

5 second plank
The plank is one of the best exercises you can do for your core because it builds isometric strength to help sculpt your waistline and improve your posture. And depending on the type of plank you try, you can also engage your back, arms, shoulders, glutes, and hamstrings. Win!

Need variations!? Check out 20 Ways to do a plank!

5 Glute Bridges

Bridges are not only the perfect exercise for a perfectly rounded rear, but they will also help keep your back healthy and pain free.

How to do it: Lie faceup on the floor with your knees bent and your feet flat on the floor. Raise your hips so your body forms as straight line from your shoulders to your knees. Pause in the up position, then lower your body back to the starting position.

5 Burpees

Not only will burpees turn you into an athlete, they’ll also help you scorch fat, rev up your metabolism and get you conditioned like no other exercise can do. Burpees are an awesome, calorie-torching, strength-building, full body exercise.

Just follow these simple steps:

• Squat Position
• Squat thrust to plank
• Push up
• Frog jump
• Squat jump

March Madness Muscle Challenge

I LOVE having goals and something to work towards. And its even better when you have friends to join you to push you, motivate you and keep you on track! I started a group on Facebook to take on this March Madness Muscle Challenge. It's just 3 exercises each day that will alternate every 3 days and take it up a notch! Add this to your current workout and use it just to get started! 
JOIN OUR GROUP ON FACEBOOK!

Calf Raises

• Position toes and balls of feet on calf block or elevation with heels and arches extending off.
• Place hand or hands on support for balance.
• Lift one leg to rear by bending knee.
• Raise heel by extending ankle as high as possible.
• Lower heel by bending ankle until calf is stretched.
• Repeat. Continue with opposite leg.

Tricep Dips

• Sit on the edge of a chair with your feet positioned together.
• Place your hands in the edge of the edge with your knuckles facing out.
• When you do the dips, don’t flex your arms to more than 90 degrees.
• Keep your abs and butt tensed during the exercise.
• Slowly lower yourself and then push back up again.
• Breathe in as you go down and out when you push away.

Push Ups

• Get into a plank position with hands planted directly under the shoulders (slightly wider than shoulder width apart). Ground the toes into the floor to stabilize the bottom half of the body. Engage the abs and back so the body is neutral. In other words, flat as a… plank (ah, now we get it!)
• Begin to lower the body—back flat, eyes focused about three feet in front of you to keep a neutral neck—until the chest nearly touches the floor. (Note: Some experts say a push-up isn’t a push-up unless the chest actually grazes the ground). Don’t let the butt dip or stick out at any point during the move; the body should remain flat from head to toe all the way through the movement. Draw the shoulder blades back and down, while keeping the elbows tucked close to the body, so the upper arms form a 45-degree angle at the bottom of the push-up position.
• Keeping the core engaged, exhale as you push back to the start position as explosively as possible without leaving the ground (pow!). That’s one!

Walking Lunges

• Step forward with first leg. Land on heel then forefoot.
• Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor.
• Stand on forward leg with assistance of rear leg.
• Lunge forward with opposite leg.
• Repeat by alternating lunge with opposite legs.

Squats

• Stand with your feet shoulder width apart. You can place your hands behind your head. …
• Begin the movement by flexing your knees and hips, sitting back with your hips.
• Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position.

Leg Raises

• Lie flat on your back with your legs stretched out in front of you. If you feel uncomfortable, try lying on carpet or on a yoga mat. If you have back problems, fold a towel and put it under the curve of your back, just above your hips. Keep your hands flat down on the ground.
• Bend your legs and raise them, keeping your toes pointed. Your thighs should be perpendicular to your body, while your shins are parallel.
• Straighten your legs so that they’re pointed at the ceiling. Keep your toes pointed. For a harder workout, skip Step 2 and slowly raise your legs to the ceiling without bending them.
• Slowly lower your legs to about an inch off the floor. Don’t just let gravity work for your – make sure you’re in control. If the exercise feels too easy, try to lower more slowly.
• Slowly raise your legs back up to the ceiling.

Plank

• Assume a modified push-up position with your elbows bent 90 degrees and both forearms resting on the floor.
• Position your elbows directly underneath your shoulders and look straight toward the floor.
• Your body should form a perfectly straight line from the crown of your head to your heels.

Bridge

• Lie faceup on the floor with your knees bent and your feet flat on the floor.
• Raise your hips so your body forms as straight line from your shoulders to your knees.
• Pause in the up position, then lower your body back to the starting position.

Burpees:

• Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
• Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
• Lower your chest to do a push-up. Bring your chest back up.
• Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
• Repeat.

Clean and clear with a cleanse

I am just wrapping up the 10th and final day of my cleanse phase on the AdvoCare 24 Day Challenge. While it's been easy in a lot of ways you do have to work for it. Avoiding the temptations, adding in workouts, but it's all proved worth it. I'm down 7 lbs!! That's about half way on the way to pre-pregnancy weight! And despite the many hours of sleep that are taken by a newborn, I'm still feeling energetic to get through my day and a workout. (Thanks to Spark no doubt) But the phrase held true, the cleanse was "gentle and uneventful".

What is the AdvoCare Cleanse?

Did you know toxins can live in your body for up to 5 years? Did you know that no matter how good we eat or take care of ourselves, we are exposed to toxins daily?

The cleanse contains the herbal cleanse system, omegaplex (omega-3's) and your spark (energy drink). It's gentle and uneventful. Like an oil change for your body

Proper absorption of nutrients such as carbohydrates, proteins, fats, vitamins and minerals is essential to maintaining a healthy body. However, periodic lifestyle changes may generate the need for a "fresh start" - that's where the Cleanse Phase comes in. On Days 1-10 of the 24-Day Challenge, you will take three products.

These products, in conjunction with a healthy diet and exercise, help to rid your body of waste and prepare your body to better absorb nutrients.* This isn't the kind of cleanse where you drastically reduce calories or consume only liquids - this is the beginning of a healthier lifestyle!*

Each Herbal Cleanse system includes these three key products:

ProBiotic Restore™ ULTRA: ProBiotic Restore ULTRA helps strengthen and support our immune system, supports intestinal health and function, aids in digestion and enhances your weight loss program.*
Take on days four through 10.

Fiber Drink:: Fiber Drink is rich in the mixture of fibers your body needs to work at its best.* Each serving contains 10 grams of soluble and insoluble dietary fiber to help add the fiber your diet may not provide. As part of the Herbal Cleanse system, Fiber Drink also helps move the toxins and waste material through the digestive tract while scouring your intestinal tract to support improved nutrient absorption.

Herbal Cleanse Tablet: The Herbal Cleanse tablet provides herbal extracts that help rid your body of the impurities that may be obstacles to achieving better health. It supports improved digestion and thorough internal cleansing and contains 10 grams of fiber per day!

BEFORE THE CLEANSE AND AFTER THE CLEANSE - Down 7 pounds

What have others said?

• "The jeans I'm wearing (day 4) haven't been baggy in 10 months until now"
• "I feel great right now. I know its only day two but I woke up energized today."
• After Cleanse: 
  • Lost 8 pounds with the 10 day cleanse! That is with just one day of gym activity! Meaning that it mostly happened because of my eating habits changing.
  • I lost 6 inches total off of my waist, arms, thighs, knees and ankles. 
  • I FEEL cleaner. My skin is clearer, my hair is softer and shinier and my joints feel looser. I feel less puffy too! 
  • My mind is clearer. Hard to explain but I don't feel so cloudy. I can really focus more and just be more alert.
  • Energy level is definitely up and I SLEEP AWESOME at night!