And ADVOCARE Makes a Trifecta

AdvocareLogoColor

You know about my PERSONAL TRAINING SERVICES and my NUTRITION COACHING SERVICES.  You know that I can help you reach your body composition goals and performance goals through training plans and helping you to develop healthy eating habits.  Nutrition and Exercise are the majority of the equation.  Get those right and you will go far.

But, there is another part to the story.

Supplements

Supplements are not the most important part of your journey to better health but they can definitely help.  Supplements can range from multivitamins to protein powders to energy drinks to meal replacement shakes.  It is a big world.

I have used many different kinds of supplements over the years.  Some of made me pretty happy and others have made me think, “What a waste of money!”  It wasn’t until I tried Advocare that I found a line of supplements that make me very happy all the time.

What am I taking now?

Spark Energy Drink

Rehydrate

Coffeecino

Herbal Cleanse

Coreplex

I will go into more details of each of these products later on in a future post.  Just know that I am extremely happy with each one!!

How did I get involved with Advocare as the third part of my health passion?

A good friend helped me to see that not only is Advocare an awesome supplement company but they are also an awesome business opportunity.  Hmmmmmm….

You got me on how good the products are but I’ve always been hesitant at joining business opportunities.

I researched and I researched and I researched.

I prayed and I prayed and I prayed.

I sought Godly wisdom.

Here is what sold me:

Advocare is a Christian company.

Advocare has been growing for twenty years .

The Endorsers.  The straw that broke this camel’s back was when I heard that Rich Froning signed as an endorser.  The “World’s Fittest Man” has been using Advocare for years on his own dime and has just now joined the team because he believes in it. It speaks volumes to me that all the Advocare endorsers used the products on their own before they became public endorsers.  These people are Olympians, NFL,  Bodybuilders, etc. The level of performance is astounding.

The Focus on Performance. Advocare does indeed have “weight loss aids” such as the 24-Day Challenge but they are very clear that it is used in conjunction to a healthy diet and exercise.  The system they offer will NOT work without the work of healthy eating and being active.  Once again, supplements are just PART of the equation.   There are no magic pills here.  Don’t ever assume there is and don’t think I am claiming it. And the TRIM line is just a small part of the catalog of offerings.  There is also the ACTIVE, WELL, and PERFORMANCE ELITE lines.  All of these offer aids to improve your performance in the gym and in life.

This is a product and a company I can stand behind.

So, with all that being said, I am an ADVOCARE INDEPENDENT DISTRIBUTOR!!! (All the links to Advocare go to my personal microsite where you can buy all your products and I earn a small commission).

I am very excited to add ADVOCARE to my offerings.  It makes me a one-stop-shop!!!

Personal Training

Nutrition Coaching

Supplementation

The Future looks bright and I can’t WAIT to help YOU!!!

Feel free to ask me questions!!  Peruse my microsite! Let me know your thoughts!

 

To the NEW YOU!

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And ADVOCARE Makes a Trifecta

The Makings of Green Smoothie

Anyone who works with me, hires me as a Nutrition Coach, or is a friend or family of mine know full well of my love affair with Green Smoothies. They are easy, nutritional powerhouses, and super yummy.  I will usually have a green smoothie just about every day….except for today.  It is just too cold right now for anything that involves something frozen.  I think I’d end up as an icicle if I drank one right one.

But, I digress….

Here’s how I typically make my Green Smoothies.

First, I pull out my super-duper, wonderful, new-to-me, Ninja Blender.


Pardon the inperfect picture.  It is rarely dry because I use it all....the....time.  :-)
Pardon the inperfect picture. It is rarely dry because I use it all….the….time. 🙂

 

I LOVE my new blender. Its predecessor was the cheapest blender we could get at Lowe’s. It was cracked and it took a lot of praying for it to handle a smoothie. This one holds true to the claim that it can turn ice into snow in seconds. I tried. I had snow in seconds. I can add all my smoothie ingredients at once and blend away. It doesn’t bounce on the counter, unscrew itself from the base, or totally burn out the motor.  I am happy.

Next, I pull out my ingredients…

Water or Green Tea (when I remember to have some chilled green tea in the fridge)
Baby Spinach or Mixed Salad Greens
Frozen Banana
Mixed Frozen Fruit
A tablespoon of coconut oil (for those healthy fats and satiety)
Optional, Protein Powder (I’m using this one right now….A  RAW Veggie Protein)

Add all your ingredients if your blender can handle that or add in stages and blend away.

Pretty, huh?
Pretty, huh?

Pour into a cup or a lovely mason jar and drink up. Sometimes I’ll put my smoothie in a Nalgene Bottle
with reusable straw when going to work. You REALLY want the straw when driving because you REALLY don’t want to get hit in the face with a glob of smoothie that came out too fast. Don’t ask me how I know.

YUM
YUM



This particular smoothie had strawberries as the second fruit addition. You could add blueberries to give it a more purple color.

It is recommended to consume a leafy green every day for optimal nutrition.  Green smoothies are a simple way to do just that.  You can play around with flavors.  You can play around with ratios of veggies  to fruit.  The possibilities are endless.  ENJOY!!!

And in case you were wondering, that index card in the background of all the pictures is a Scripture verse. When we come across a favorite verse we write it down on an index card and post it somewhere around the house. Nothing fancy…..just Scripture.


scripture


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The Makings of Green Smoothie

Jesus Is the Mission, Fitness is the Tool

panoramic mountains

Hey Everyone!

I usually try to have my weekly posts done over the weekend but that got thrown into the trash can when I came down with yet another cold.  I didn’t get much work done but I did do a lot of thinking and pondering.

One of the things I really thought about, in between naps and cuddles on the couch, was my mission.

What is my mission for this blog? My Personal Training and Nutrition Coaching business?

What do I want to accomplish and what drives me to keep going?

One Word….

JESUS

You probably remember my HOW FITNESS SAVED ME post.  It was Jesus who saved my life when I was so sad and depressed. It was HIM who gave me hope and wherewithal to get up off the couch. Without the hope and grace HE provides there would be no story here.  There would be no mission.

Then Jesus used fitness to really get me moving.  He used the gym to show me that I am indeed strong and I can do seemingly impossible things. He built my confidence up from nothing. He brought me new friends who share common goals.  He created a passion in me.

He gave me a mission.

My mission is to show people how much Jesus LOVES them.

I want to show them everything Jesus DID for them….from being born to dying to rising again.

I want everyone to know that Jesus thinks the WORLD of them.

You are AWESOME.

You are BEAUTIFUL.

You are HANDSOME.

You are WORTH IT!

Get the picture?

Jesus IS the mission!

And Fitness is the TOOL.

It was fitness that Jesus used as a tool to make me believe everything about myself He’d been trying to tell me all along.

I can be stubborn sometimes. 😉  Okay, all the time.

So, now I want to use fitness in people’s lives the same way it was used in my life.

I want to show people how fitness will make them feel.  I want to show them how fitness will make their confidence go through the roof.  I want help people to completely re-shape their body AND their body image. I want to show people how to regain their health and their mobility.

I want to show people how healthy food can fuel their performance and make all the fitness possible.  There is hope in the world of food and you can have a HEALTHY relationship with food.

Ultimately, JESUS is the answer and the mission.

And Fitness is the tool I use to lead people there.



I LOVE YOU ALL!!!

But, remember that Jesus loves you more.

 

Blessings,

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Jesus Is the Mission, Fitness is the Tool

If You Don’t Like It, Don’t Eat It

dogs eating grass


I’ve got something for you today that is going to BLOW YOUR MIND!

You ready?

Here we go…..

IF YOU DON’T LIKE IT, DON’T EAT IT!!!

Yep, I give you permission to NOT eat something if you don’t like it.

I write this today because over and over and over as a nutrition coach I hear people say, “This sounds great but I really don’t like chicken. Will you make me eat chicken?” Or “I despise broccoli, please don’t make me eat broccoli.”

What’s my response?

“Okay!”

I’ll let you in a dirty little secret of my own. 😉 The second quote about broccoli is actually me. I HATE broccoli!! H.A.T.E. I don’t care how many people tell me that broccoli is their favorite vegetable or how nutritious it is. I absolutely don’t care. To me, broccoli is from the devil and was created AFTER the Fall of Man. Broccoli is right up there with spiders. I can find the tiniest morsel of broccoli in a dish. I will pull it out of my meals but then the rest of the meal is tainted by the disgusting veggie.

Do you get the picture?

Food is meant to be enjoyed.

Even when you are trying to achieve body composition or performance goals. It is perfectly okay to want to enjoy your food and all its unique characteristics.

I might recommend to a client for her or him to eat chicken and asparagus for dinner.  What if the client really doesn’t like asparagus?  That is totally okay and fine by me.  There are tons of wonderful vegetables out there and this is an awesome opportunity to be adventurous and try them out.

Don’t force yourself to eat something because you think it is healthy or part of a “plan.”

So many people believe that to lose weight you have to deprive yourself and eat boring, simple foods. So, in an effort to lose that weight they follow these cookie cutter plans and are miserable.  If you force yourself to eat something you hate, chances are you are going to resent your plan or your attempts at being healthier.  You will think that trying to get healthy only means being miserable and hungry and you will eventually quit.  Please, don’t do that to yourself.

Cut out the chatter from all over the place telling you to eat foods you don’t like.

Promise yourself you will eat foods you like and you will enjoy your food.

EAT!  And BE HAPPY!!

 

Blessings,

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If You Don’t Like It, Don’t Eat It

Exercise Vs. Training

brick wall


Last week I posted this article on my FB page about “The Important Distinction Between Exercise and Training.

This article really struck a cord with me and so I just had to write about it here on the blog too. I’ve been thinking and pondering all week about it.

The article starts out with a few definitions of different levels of activity.  I will use direct quotes for those so you can understand better.

Physical Activity: “Physical activity is what The American Heart Association wants you to get some of each week. “Physical activity is anything that makes you move your body and burn calories” — the quote from their website regarding what they consider to be necessary for continued physical existence.”

Physical Fitness: “Possession of adequate levels of strength, endurance, and mobility to provide for successful participation in occupational effort, recreational pursuits, familial obligation, and that is consistent with a functional phenotypic expression of the human genotype.”

Exercise: “Exercise is physical activity performed for the effect it produces today — right now. Each workout is performed for the purpose of producing a stress that satisfies the immediate needs of the exerciser: burning some calories, getting hot, sweaty, and out of breath, pumping up the biceps, stretching — just punching the physical clock. Exercise is physical activity done for its own sake, either during the workout or immediately after it’s through.”

Training: “Training is physical activity performed for the purpose of satisfying a long-term performance goal, and is therefore about the process instead of the workouts themselves. And since the process must generate a definable result at a point in time removed from each workout, the process must be planned to produce this result. Training may also be the best way to achieve the goals that many people seek through Exercise.”

Hmmmmmm…..

Reading these definitions made me wonder where I fall in the spectrum of activity.  I knew I do far more than Physical Activity and Physical Fitness.  I wondered where I fall between Exercise and Training.

Then I realized that I really, truly TRAIN!  That was huge for me to make that realization. For a girl who used to much bigger, tired, and depressed and had no idea how to navigate a gym it is amazing progress to reach the level of TRAINING.

What is it that defines someone who TRAINS versus Exercises?

Two Things…

Mindset

A Plan.

A person who exercises often does the same thing everyday be it run outside, do an exercise video, 30 minutes on the elliptical, etc. The goal is to achieve a certain level of exertion each day so that health and perhaps a certain body composition is achieved.  Exercise if often a line on the To-Do list to be checked off each day and unfortunately, is often bumped down the list for other seemingly more important things.

There is nothing inherently wrong with Exercise. The majority of the American population is completely okay with exercise and there is nothing wrong with that.

The article also says, “So most people are perfectly satisfied with Exercising, and Exercise is all most people actually need, especially if their goal is just to get in shape and stay that way. Modern corporate health clubs are designed exclusively for Exercising, Training being far less profitable. The standard industry model is 55 percent of the floor space devoted to “cardio” equipment, on which repetitive motions of various types can be performed while watching television.”

The mindset for Training is completely different.   There is usually a more specific goal established in the future.  Do you ever hear someone say, “I am going to exercise so I can run a marathon.”  Probably not.  You will hear that person say, “I am TRAINING for a marathon.” These people become obsessed with the goal and the process of getting there.  Not too much can get in the way of a scheduled workout because missing a training session can mess up the whole process when on the other hand exercise can always be done tomorrow.

There is no due date for exercise but there is a due date looming over those who train.  That due date could be a long distance race, a bodybuilding competition, a power-lifting meet, or just a very special event. Whatever it is, that due date is always getting closer and you better be ready.

The second difference is A PLAN.

When you exercise do you have a specific plan in place? When I say ‘a plan’, I mean a very specific way of doing your workout that is designed in order to achieve your specific goal. Each workout works in conjunction with other workouts so that strength is built and/or endurance is achieved.  That is why missing a workout because “you don’t feel like it” can completely mess up a training plan. That missed workout becomes a missing brick in the wall of a plan and that makes the plan weaker.

When you walk into the gym do you know what you are going to do that day? Or do you decide when you get there?

When I, and many of friends, go to the gym I know exactly what muscle groups I am going to work and I know what specific exercises I am going to do and for what number of sets and reps. I know because it was planned ahead of time and I have carried the workout into the gym with me.

Training is not for everyone and that is perfectly okay. Exercising is always better than doing nothing.  And many people go through phases of training and phases of exercising.   For those who want more out of their exercise, Training is a logical next step.

As the article said, “Wherever you might be in this process — just starting to think about getting up out of the chair or wondering why you’re not making any progress no matter how hard you try — the correct approach to the problem involves understanding where you are along the spectrum of your physical existence, and making the correct decisions about what to do next. It may be that Exercise is all you really need, but Training may be the best answer to the problem.”

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Do you want to learn how to TRAIN?  Are you ready for the next step?

A PERSONAL TRAINER is a good investment when you are making that transition and a NUTRITION COACH can help you Eat to Perform. I can help with both. 🙂

Contact me for more information.

I am always listening,

 

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Exercise Vs. Training

Beginner Dumbbell-Only Full Body Workout

dumbbells

This post is dedicated to my beautiful and sweet Sister-in-Law who requested I create a full-body workout using dumbbells. She is a runner but can only get into the gym for weights once a week. So, she needed something that will hit every muscle in one awesome workout.

Here is a BEGINNER DUMBBELL-ONLY FULL BODY WORKOUT.

Every move should be done for 3 sets and 10 reps each. Rest 60 seconds in between sets. You will be doing 2 exercises for each body part (legs, chest, back, biceps, triceps, and shoulders) This workout might take you awhile to finish but you are hitting your full body.

Okay, here we go….

Let’s start with LEGS!


GOGLET SQUAT



DUMBBELL LUNGE (just hold dumbbells in your hands)




Next up is CHEST….


DUMBBELL BENCH PRESS (flat bench)





DUMBBELL FLYE





Time for BACK!


ONE ARM DUMBBELL ROW





DUMBBELL DEADLIFT (look at the first part of the video for the deadlift)





Moving on to BICEPS!


STANDING BICEP CURLS





CONCENTRATION CURLS





Now going to the other side of the arm….the TRICEPS.


TRICEP EXTENSIONS





TRICEP KICK BACKS





Finally, SHOULDERS!


STANDING DUMBBELL OVERHEAD PRESS





DUMBBELL SHRUG





Okay, that was a lot of information and videos. Here is the breakdown of the workout in one spot.

Remember, 3 sets per exercise with 10 reps per set

LEGS
Goblet Squat
Dumbbell Lunge
CHEST
Dumbbell Bench Press
Dumbbell Flye
BACK
One Arm Dumbbell Row
Dumbbell Deadlift
BICEPS
Dumbbell Curl
Concentration Curl
TRICEPS
Triceps Extension
Triceps Kickback
SHOULDERS
Overhead Press
Shrug


This is a good introduction to weight lifting and dumbbells. Do it once a week or so as a supplement to your running routine. But, remember that your body is amazing in its ability to adapt. You will need to change up the moves after awhile. 🙂


Questions? Comment or shoot me a message!


LIFT ON!!
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Beginner Dumbbell-Only Full Body Workout

SUGAR: Gotta Love it and Hate it

Sugar


Well, I guess since I’m all official and all as a PRECISION NUTRITION COACH I should talk more about nutrition on the blog. So, I plan to write an informational piece about some topic in the VAST world of nutrition once a week or so.

Have any ideas of what you would like to see me write about? Leave me a comment!!

Today, we’re going to talk about our favorite food item.

Oh Yes!!

SUGAR

First, I will confess that I love all the sugary sweets. I love doughnuts. I love cookies. I love cakes. I love fancy coffee drinks. I love it all.

I even have a friend who owns a doughnut shop in my town and I would love to go visit her in her shop more often. But, me going to visit her would be like asking an alcoholic to go into a bar to chat with the bartender. That is how much I love doughnuts.

Unfortunately, eating a diet high in sugar is detrimental to our health and our body composition.

Here are a few examples of what too much sugar can do to you:

  • Chronic sugar intake can reduce the body’s ability to process carbohydrates.
  • The inability to process carbs leads to a reduction in insulin sensitivity.
  • And that leads to an increase in insulin response to meals.
  • Chronic high insulin response to meals leads to excess fat gain due to the insulin being chronically high.  The fat is typically held in the “love handle” and upper back areas.
  • And this poor carb tolerance leads to borderline or full-blown diabetes.
  • Glycation –> High amounts of sugar in the blood, caused by eating too much sugar over time, can cause the binding of sugar molecules to blood proteins.
  • Glycation causes decreased activity of the proteins  and that can lead to premature aging, Alzheimer’s, kidney disease, erectile dysfunction, joint pain, and altered vision…to name just a few.

Are you convinced that sugar in your is not a good idea?  I would imagine after all that.

What is the simple solution?  Oh, you would be right in saying, “Well, I just won’t eat any sugar then.”  That is an excellent start and commendable.  The only problem is how incredibly prevalent sugar is in our diets.  It is down right frightening.

Have you heard these words?  They are all synonyms for SUGAR:

  • Sucrose
  • Fructose
  • Glucose
  • Maltose
  • Dextrose
  • Maltodextrin
  • Hydroylyzed Starch
  • Invert Sugar
  • Corn syrup
  • Honey
  • Cane Sugar
  • Agave Nectar
  • Sugar Beets
  • High Fructose Corn Sweetener
  • Maple Sugar
  • Molasses

Sugar is everywhere!  And it is hard to limit your intake.  So, what is someone like you and me to do with this situation?

Become a LABEL DETECTIVE.  Before you buy anything turn it over and read the label. Any product with less than 5 grams of sugar per 100 grams of food, it is considered “low-sugar.”  So, shoot products with 5 grams or LESS of sugar.  Shoot for 0 grams whenever possible.

The sad thing is that sometimes food items you would never expect sugar to be added do indeed have added sugar.  Sometimes you’ll find it in frozen fruit, bread, dressings, fruit concentrates, and purees. You MUST scour those labels.  Make it a habit to read every label before you put it in the buggy.

Here’s another good rule of thumb:

BUY FOODS THAT DON’T REQUIRE A LABEL!!

Apples don’t have a food label with ingredients. 😉  Neither do sweet potatoes or squash or berries or bananas. You get the idea.

When you buy and eat foods in their most natural state you don’t need to worry about sugar. It is true that fruits have a higher natural fruit content than vegetables.  Eat more vegetables than fruit and you will be good to go.

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Confused? Do you feel like you need extra guidance? Send me a message and we can talk about NUTRITION COACHING locally or online.

I am always here,

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SUGAR: Gotta Love it and Hate it