Red, White and LOSE!!! - I'LL HELP!

Between Memorial Day and the 4th summer gets in to full swing, we overeat, and we never truly get our bodies "summer ready"! But here's your chance to Red, White and LOSE in just 24 days! The best part is I will be there coaching you all along the way with how to take products, nutrition and fitness!

ORDER BY JUNE 30th TO GET A FREE BOTTLE OF CATALYST ENHANCER!

CHALLENGE STARTS JULY 7th AND RUNS THROUGH JULY 31st!

I have personally done this challenge myself more than once and see results EVERY TIME! From pounds to inches and an entirely new lean shape taking form, the products that Advocare products are of the highest quality and WORK! Now I want to help you! Let me outline how the challenge works and what is involved. 

The AdvoCare 24 Day Challenge

With the Advocare 24 Day Challenge, there are two phases. The Cleanse Phase and The Max Phase. The products USED to be set for you, but now you can customize your own 24 Day bundle. Choose from the Citrus or Peach flavored fiber drink. (Peach is my personal favorite)

What AdvoCare says:

The Cleanse Phase:

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 (Herbal Cleanse, OmegaPlex^®, and AdvoCare Spark^® Energy Drink Mix).These products, with a healthy diet and exercise help to rid your body of toxins 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!

The Max Phase:

After completing the Cleanse Phase, it’s time to move into days 10-24: The Max Phase. The Max Phase is about fueling your body in order to achieve maximum results. You will choose your formula based on your goals.

• Max 3 - Your all around wellness. The perfect blend of energy and appetite control. Most popular!
• Max C - Focuses more on appetite control and curbing hunger than adding energy.
• Max E - Your maximum energy boost with mild appetite control. This is for very active lifestyles.  

During this phase you will take three products (Metabolic Nutrition System – MNS^®, Meal Replacement Shakes, and Spark) that work together to provide you with sustained energy, appetite control, core nutrition and overall wellness. Upon completion of the 24-Day Challenge™, these products can continue to be taken every day as part of a healthy lifestyle.

What comes in the package?

https://www.advocare.com/120221986/Store/24Wizard/Landing.aspx

For the longest time, everything was selected for you (you only received orange and fruit punch Spark, and only the citrus fiber drink). Now, you can build your own Advocare 24 Day Challenge, customizing EVERYTHING.

You can also check out the 24 day Challenge website for ALL the information you need!

What I ate

Everyone differs in their tastes and what they enjoy. While the Meal Replacements for me were great for being on the go, when I could I LOVED eating breakfast. Egg Whites and Veggies all cooked up were my favorite. I also loved making my Whole Wheat Oatmeal Banana Muffins! Another great on the go breakfast!

Lunches were hearty and diverse with an eclectic mix of good proteins, veggies and fruits and dinners were light and often steamed.

There is a great cookbook full of recipes I will provide you with great options while you are on the challenge for you or your family!

My NUMBER ONE piece of advice is to prep prep PREP!! When I prepped my food, everything was right in the world. It’s easy to get overwhelmed when you’re trying to stick to a new routine. Prepping takes the stress and guesswork out of the day-to-day food routine.

What my workouts were like

Remember, ANY movement is good. Walk every day, take the stairs, or the longer route when you can. The BEST results come from a solid exercise program comprised of strength and cardio. Try the CAN YOU 24 DVD for 12 workouts for all levels and you can do them in just 24 minutes with lasting results!

Other options are group fitness classes, running, biking or a million other options that just get you moving!

My AdvoCare 24 Day Challenge Experience

Results

My first experience with the challenge was wonderful! I got healthy first and foremost eliminating a lot of bad habits and foods from my diet. But I also lost pounds and inches WHILE adding lean muscle! I lost 11 pounds and 14 inches!

I did also add ThermoPlus and Catalyst to my 24 day challenge for max results!

LET ME HELP YOU!

I am passionate about fitness and wellness and want to help you achieve success in these areas of your life as well. I am here to help coach you through your whole challenge and be a system of support!

If you are ready to take charge and get started with this challenge, contact me today!! Let's light that fire together!.

www.SparkTheFireInYou.com

2014 Group Fitness Class Schedule

Summer is here and there are is a fantastic lineup of classes for you to try this summer. Come train with me and get lean, tone, and fit for summer 2014. You will feel stronger, have more energy and love the group fitness atmosphere. Your first class at each of these locations is free. Membership/Drop In rates are different at each location. Every class is made to accommodate ALL fitness levels so whether you are beginner or athlete you will be appropriately challenged!

SUNDAY 
3:10 at Xtreme Fitness
INSANITY (50 minutes)
The secret to these mind-blowing INSANITY workout results: MAX Interval Training. During INSANITY, you perform long bursts of maximum-intensity exercises with short periods of rest. Each INSANITY workout keeps you constantly challenged as you alternate between aerobic and anaerobic intervals performed at your MAX. The result: burn up to 1,000 calories in an hour! NO EQUIPMENT used. Modifications for ALL fitness levels

TUESDAY
Olmsted Medical Sports Medicine Facility
11:30 TABATA (30 minutes)
TABATA Protocol The rate of increase in V02max is one of the highest ever reported with the Tabata Protocol. Tabata involves maximal effort for 20 seconds followed by 10 seconds of rest. The short high intensity intervals result in a significant after burn effect in which your body continues burning calories for hours after you complete the workout. Additionally, the Tabata protocol has been shown to increase aerobic and anaerobic capacity. Tabata Protocol - the world's greatest fat burning workout!

12:30 BOSU BALL TONING (30 minutes)

Bosu Ball Tone Up - Engage your mind and body through controlled movements. This class stimulates both beginners and veterans with functional training that relates to the way we move. Class focus varies between core, upper body, and lower body, circuit exercises. Stimulate both your mind and body with Bosu.

WEDNESDAY
5:30 at WOW! Rochester
INSANITY (50 minutes)
The secret to these mind-blowing INSANITY workout results: MAX Interval Training. During INSANITY, you perform long bursts of maximum-intensity exercises with short periods of rest. Each INSANITY workout keeps you constantly challenged as you alternate between aerobic and anaerobic intervals performed at your MAX. The result: burn up to 1,000 calories in an hour! NO EQUIPMENT used. Modifications for ALL fitness levels

THURSDAY -
Olmsted Medical Sports Medicine Facility
11:30 BOSU BALL TONING (30 minutes)
Bosu Ball Tone Up - Engage your mind and body through controlled movements. This class stimulates both beginners and veterans with functional training that relates to the way we move. Class focus varies between core, upper body, and lower body, circuit exercises. Stimulate both your mind and body with Bosu.

12:30 TABATA (30 minutes)
TABATA Protocol The rate of increase in V02max is one of the highest ever reported with the Tabata Protocol. Tabata involves maximal effort for 20 seconds followed by 10 seconds of rest. The short high intensity intervals result in a significant after burn effect in which your body continues burning calories for hours after you complete the workout. Additionally, the Tabata protocol has been shown to increase aerobic and anaerobic capacity. Tabata Protocol - the world's greatest fat burning workout!

Xtreme Fitness
6:40 ZUMBA (45 minutes)
UMBA - Are you ready to party yourself into shape? That's exactly what Zumba is all about. It's an exhilarating, effective, easy-to-follow, Latin-inspired, calorie-burning dance fitness-party that's moving millions of people toward joy and health. Ditch the Workout, Join the Party!

SATURDAY 
Xtreme Fitness
8:00 ZUMBA (45 minutes)
UMBA - Are you ready to party yourself into shape? That's exactly what Zumba is all about. It's an exhilarating, effective, easy-to-follow, Latin-inspired, calorie-burning dance fitness-party that's moving millions of people toward joy and health. Ditch the Workout, Join the Party!

8:50 XTREME TOTAL BODY (30 minutes)
Xtreme Total Body-This class uses MORE weight and LESS reps. We'll do 12 reps of each exercise, 3 times through each set until your muscles are screaming! Each muscle group will get a killer workout while also increasing your heart rate for a great calorie burn. Do you want lean, strong, sculpted muscles??? Then this class is for you!

GroupX at Olmsted Medical Sports Facility

FIRST WEEK IS FREE and open to the public for all classes at the new OMC Sports Medicine Facility. They will be offering 6 week sessions starting this week (free this week) for one of many fabulous class options ranging from Zumba to Insanity and also includes strength training and relaxation.
This facility is open to the public so you don't need to be an OMC patient or employee to take these classes. I will be starting out with Tuesday 5:45 Insanity and Thursday 5:45 Zumba. Come get your sweat on!
CLICK THE REGISTRATION LINK FOR ALL CLASS INFO.

Here's a quick word from OMC themselves.

OMC Sports Medicine and Athletic Performance complimentary group fitness classes Monday, January 13 – 17, 2014

OMC Sports Medicine and Athletic Performance is offering complimentary group fitness classes all next week beginning Monday, January 13th.  Come to one or come to them all, no charge.  This is invitation is available to all OMC employees, family members, and friends 13 years of age or older.  Friends do not have to be an OMC employee.

·         Arrive at the facility 10 minutes before the scheduled class start time

·         Locker rooms with private shower stalls (2), towels, and lockers are available

o   Please bring your own day lock.  OMC cannot be responsible for lost or stolen items

·         Wear or change in the locker room comfortable work out clothing with court (tennis) shoes

·         No sign up is needed for the free classes, just show up! 

Kris Thomas, Beth Ebnet, and Lacey Jech are all experienced talented instructors.  They will assure a fun, safe, supportive, high energy experience.  New to group fitness?  No problem, all levels of ability are welcome.  Grab your spouse, friend, or child (13 or older) and come on out to the new Sports Medicine and Athletic Performance facility and give it a go.    

Out of the kitchen...out of the stomach

We've all heard "Out of sight. Out of mind." The same can be said for nutrition and making healthy choices. It all hinges on the principle of ACCESSIBILITY. If its there in front of you, or seems as the "easier" option, you are more likely always to opt for it. Think about the bag of chips, the microwave hot pockets or whatever your weakness may be. The same holds true for every day cooking and baking supplies like white flour, butter, vegetable oil. All of these things can be changed into healthier alternatives that still award as the "accessibility" we as a culture have come to enjoy. If its "out of the kitchen" it will be "out of the stomach".

Our "grab and go" mentality is exactly why advanced preparation can be key to making healthy choices more frequently. With a good knife and plastic containers, you can easily prepare for lunches, snacks or after school snacks kids can grab without preparation. By making these healthy options "accessible" 

you have a greater chance of keeping them on your "go-to" list more often. Need to keep better choices "in sight"? Have a fruit bowl right on the counter or table!

A good rule of them about most foods: If it doesn't go bad, it probably isn't good for you. 

Another key to the kitchen is eliminating the temptation or having better alternatives available. When you only have healthy options available, that's what you'll use. Simple things like wheat flour or using olive oil instead of vegetable are easy switches that can make a big difference and you typically never look back. They become habit. Reducing an overload of salt (or replace with smaller amounts of sea salt) and cutting back on sugar are other great ways to make small changes. 

2 of my favorite alternatives that I got hooked on (because I used to love that creamy stuff!) that are MUCH better for you, your digestive system and your overall calorie and fat consumption.

Hummus takes over veggie dip

Sabra is a GREAT producer of quality hummus dips with a wide range of flavors. You can always make your own fresh but its a great alternative and can be paired with veggies, crackers, pita bread and more. Hummus is high in iron and vitamin C and also has significant amounts of vitamin B6. The chickpeas are a good source or protein and dietary fiber as well. 

Alfredo Sauce is Out - Avocado is in

Ingredients:

• 1 medium sized ripe Avocado, pitted
• 1/2 lemon, juiced + lemon zest to garnish
• 1-3 garlic cloves, to taste (I used 3 and it was super garlicky, but if you are not a big fan of garlic use 1 clove)
• 1/2 tsp kosher salt, or to taste
• ~1/4 cup Fresh Basil, (probably optional)
• 2 tbsp extra virgin olive oil
• 2 servings/6 oz of your choice of pasta (I used 3oz of spelt and 3 oz of Kamut spaghetti)
• Freshly ground black pepper, to taste

REMEMBER: Small changes can make a big difference. And preparation can go a long way in making life easier for you to be healthy.

FALL back into FITNESS!

The fall air has set in, football season has started, and the first day of school is upon us. As I get ready for my first FALL Warrior Dash and my first week of classes, I want to encourage others to join me on a "Fall Back into Shape" challenge! YES I'm doing it too! Join me to re-shape, re-fresh and re-charge yourself!

STARTING SEPTEMBER 16th! 

(must complete order by September 10th, can order online)

This September I will be teaching INSANITY at Xtreme Fitness in Kasson on Tuesdays at 6:30 and again at WOW! in Rochester on Wednesdays at 5:30. More times may be added after September. 

If INSANITY isn't your thing but you love to party join me for a 60 Minute Cardio Zumba Party every Sunday at 4:20 at Xtreme Fitness in Kasson!

It's time to FALL BACK INTO FITNESS!! I look forward to seeing new faces (and the regulars) in these new class time slots!

SHAKE UP your morning by adding a little SPARK!

I used to enjoy the luxury of sitting down to eat breakfast. Now that life has changed and time is of the essence, a Meal Replacement Shake has been a quick and easy switch without sacrificing the essentials!

ALL but the Advocare Products I buy in bulk from Sam's Club!

My new found love….Vanilla Fruit Smoothie with a SPARK

1 Packet - Advocare Vanilla Meal Replacement

1 Cup - Dole Frozen Fruit Blend (which I buy in bulk from Sams Club)

1 Cup - Almond Milk

1 Tbsp - Flax Seed

1 Scoop - Advocare Spark

1 Cup - Water

In need of "Spring Cleaning?" Detox in 48 Hours

I kicked off this morning with a 30 minute Tabata workout and the beginning of my 48 our detox! I'm following the "Dr. OZ Weekend Cleanse" that many have tried. It's a great learning experience as well as a healthy detox to prepare for my next phase in the next fitness level.

I actually found a few adaptions of my own to be more delicious that I thought and never would have put all together without some good guidelines! My FILLING breakfast this morning consisted or Pumpkin Flax Granola, Rice Milk, Raisins, Nutmeg and Ginger Root.

Just some of the benefits of PUMPKIN FLAX GRANOLA include (which I bought in bulk at Sam's Club)

• Rich in Fiber
• Packed with Vitamins
• Lowers Cholesterol
• Helps to prevent diabetes and certain cancers
• Promotes healthy digestion
• Boosts Immune System

This detox was really easy. You can prepare the 2 meals in bulk if need be. It was also "EASY" on the body if you know what I mean. I felt refreshed, not starving, and clean!

NEXT UP will be my MAX PHASE with Advocare. My favorite is the MAX-E which stands for energy! MNS Maximum Energy contains a proprietary blend of botanical extracts and nutrients designed to help "rev up" metabolism.
I am currently working on an 8 week program for the soul purpose of renewing my body, challenging myself and reaching new heights in my fitness abilities.
FITNESS is not a DESTINATION!

Here are the details for the 48 Hour "Weekend Cleanse" by Dr. Oz.

So here’s the thing. The idea is that this particular two day detox is based around six meals. You also get to eat snacks so if you get hungry in between meals you’ll never be left with nothing other than a glass of water to solve the problem. The thing I liked about this detox is that it is based on eating whole foods. This basically means that instead of eating things that are made from dozens of ingredients, you’ll eat things that have just a few ingredients. Take prunes for example – they’re made of, well, prunes, and nothing else. This is the idea of this particular detox and I can see why so many people are thinking of trying it. It certainly doesn’t look like any detox I’ve ever seen before.

The detox designed to help get all your organs back to their optimal function. The idea is that they should be good at eliminating your toxins and making you feel pretty good again. Drinking plenty of water is in there too for good measure, and I guess it should be filtered too for the best effect. Indeed Dr Oz adds the idea of drinking water into his list of additional pointers once he’s shared the two day meal plan with you. Most of this is pretty self explanatory, such as the idea of getting eight hours of sleep a night. Apparently this detox is not just about eating the right foods – it’s about treating your body right in other ways as well.

Dr. Oz’s Two-Day Wonder Cleanse

Breakfast: Quinoa with Prunes (see recipe at oprah.com)

Start the day with a bowl of this healthy whole grain. Quinoa contains all nine essential amino acids, making it a complete protein. (Not many cleanses incorporate protein, which can be problematic; if you’re not consuming enough amino acids, your body will begin mining them from your muscle tissue. Muscle loss is, unfortunately, one way that detox dieters lose weight.) Quinoa also provides fiber to bulk up stool, and phosphorus to help stimulate bowel movements. The prunes deliver even more fiber, plus sorbitol, a sugar alcohol with a laxative effect.

Lunch: Revitalizing Fruit Smoothie (see recipe at oprah.com)

Here’s proof that a cleanse can taste fantastic. Blueberries provide antioxidants to neutralize cell-damaging free radicals and contain quercetin, a pigment that may increase the number of enzymes in the liver. The banana’s vitamin B6 helps recharge detoxifying enzymes throughout the body, and ground flaxseed or chia seeds supply additional fiber for healthy elimination (as well as brain-nourishing omega-3s).

Dinner: Vegetable Broth with a Side of Sauerkraut and Sliced Apples (see recipe at oprah.com)

This soup is full of good stuff: Fennel may help stimulate the secretion of bile (a fluid that carries waste out of the liver); parsley is believed to act as a diuretic; compounds in garlic, shiitake mushrooms, and cabbage have been found to support liver function; and cayenne pepper may aid lung enzymes. Finish your meal with fermented sauerkraut, which has probiotics that can help break down toxins in the gastrointestinal tract, and apple slices for one last dose of fiber.

Snack: Pineapple-Kale Juice (see recipe at oprah.com)

Enjoy this beverage as often as you like. (I typically recommend two glasses between meals.) Pineapple contains digestive enzymes. Kale is rich in compounds that support enzymes in the liver. And artichoke can improve bile flow.

6 Quick Detox Pointers

Use these tips to make the most of your two-day cleanse.
1. Drink plenty of water.
2. Aim to get eight hours of sleep a night.
3. Don’t eat after 7 P.M.
4. In the evening, take a warm bath with two cups of Epsom salt dissolved in the water. The salt’s key component, magnesium, supports hundreds of enzymes in the body.
5. Before bed, sip a cup of dandelion tea. It’s been shown to have diuretic properties, which will help flush away toxins in your urine before you sleep.
6. Know that you’ll likely have to use the bathroom quite a bit in the next 48 hours, though your stool should be well-formed, not loose. And since the meal plan doesn’t severely limit your caloric intake, you shouldn’t feel tired or weak.
I think the word ‘detox’ has probably gotten a bad press over the years, simply because it has been used in association with severely restricted liquid diets. When I think of a detox I think of water, fruit and maybe (if I’m lucky) a little homemade vegetable soup, but that’s about it. I cannot survive on that kind of food every day, even if it is only for a day or two. That’s why I think a lot of people might be surprised by what Dr Oz’s detox will do for them. If Dr Oz says it makes you feel good inside and out, what do I have to lose?
This could be a great way to get into some new eating habits too, such as not eating past 7pm in the evening. I know I should stick with this part of the plan – just as I should drink more water – but I’m not sure I could make it happen. Maybe the two day spring cleanse is the perfect way to kick start some new habits, even though the plan itself only lasts for forty eight hours. We’ll see.
Okay time to stop writing and time to go buy some quinoa, fresh fruit and vegetables. I have a detox to do, guys and gals.
References:
http://www.oprah.com/health/Dr-Oz-on-Cleansing-Do-You-Need-a-Cleanse
DR. OZ WEEKEND CLEANSE.