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AdvoCare 24 Day Challenge Preview Days 1-10


Over past few days I cleaned out closets, decluttered and scrubbed the house, it’s time to do the same with my insides with the 24 Day Challenge.  

Around this time last year the jumped in a 24 Day Challenge because I was feeling in a rut of nutrition and not getting results from my workouts.   What I loved about the challenge was it’s meal plan doesn’t tell you what exactly to eat and how much to eat.   The meal plan actually matches your frame, age, activity and how much you are currently eating.  So less starving more strengthening the metabolism.  (Heck ya!). 

What is the 24 Day Challenge? 

It’s a jump start for weight loss in 24 days that includes 2 phases.   Days 1-10 is cleanse phase and days 11-24 is max phase.   This program provides meal plan, products, coaching and support.  The coaching and support piece is unique because it’s most likely someone you know or that you may know through friends because of the network marketing model.   Our AdvoCare Team also had a robust private Facebook page with inspiring stories, recipes, and community feel to ask questions.  

What’s included? 

Spark – drink mix that provides energy and mental clarity/ focus.  Filled with minerals and vitamins, it has replaced my 3 cup of coffee for last year now!

Herbal Cleanse System –   The cleanse is not for someone that has poor eating habits, it is a recommended habit every 90 days to rid your body of the build-up of harmful toxins that can leave you feeling a little sluggish. You may try to eat healthy, but environmental pollution; as well foods that seem ok sneak toxins into our bodies. Something as simple as a piece of cheese or bread can upset the delicate yeast balance in our guts; or that healthy piece of fruit that wasn’t organic, left pesticide residue in most of your organs including your liver. The cleanse is like a reset button on your health.  

Fiber – The Advocare Cleanse Fiber Drink mixed with Spark is great.  This powerful combo scrubs the insides of your intestines and removes the 7-10 lbs of junk built up.   Why scrub the inside of your intestines??? So other nutrients you eat can be absorbed through the lining and feel healthy!! 

Meal Replacement Shake – taken at breakfast days 1-10 and every forth day during Max Phase.  For a shake this is GREAT tasting and easy to digest.  I blend a handful of spinach with any flavor and feel statified with 24g protein and 24g carbohydrates.  Whenever I am coaching a challenger I often get a complaint about not having the meal replacement shakes for last half of challenge.  

OmegaPlex – these fatty acids are essential for everything from building cell membranes to performing key functions in the brain, eyes and organs, decreases inflammation, boost metabolism, and immune system, increase energy, and effective digestion and enhance mood.  … That was a mouth full!  

Rehydrate – this drink mix aids in flushing out toxins from body and making sure your keep a good electrolyte balance in your body while you are cleansing.  

What do you eat? 

Best part of challenge is you are eating 5-6 meals per day of REAL food!  3 square meals and a snack between each meal.  

Here’s what’s on the menu this week:

Lunch 1 –  Veggie soup + lean ground meat + brown rice 
Lunch 2 – Crockpot salsa chicken over lettuce + peppers + sweet potato on side 

Tuesday: Rice Cauliflower over gilled veggies 

Wednesday: Salmon foil packet (asparagus + tomatoes) 

Thursday: Baked chicken with greens beans, tomatoes (made it last week and it was easy and tasty) Note* no carbohydrates with dinner so I’ll save it for lunch the next day.  

Friday: Pizza Night! (NOT) it’s shrimp stir fry

Top Row: Veggie Soup; Bottom Row: Pre pakced ground meat /rice and Crockpot chicken

Does it sounds like it’s time for a tune-up cleanse?  If so, email me at


Final Quarter of Year

Final Quarter of Year

Ever since my last Spartan Race on August 14th I allowed myself to take my foot off the gas pedal.  So less focus and productivity in areas of workouts, nutrition and getting **it done.    

With Memorial Day weekend and my 33rd birthday, I am approaching the beginning of Fall and the opening to the final quarter the year with mindset of “4 month til 2017.  I want to end 2016 feeling accomplished, fulfill and ready for big things in 2017.”   I welcome Fall with open arms because it serves as a reminder that change is ahead.  

For this new quarter, I completed two things to set up the last quarter of 2016 for success! 

1. Decluttering

In first chapter of the Happiness Project, it starts with decluttering as first step toward road of happiness and inner peace…   “One of the things about happiness that continually surprises me is the degree to which, for most people, outer order contributes to inner calm, and inner self-command.

In the context of a happy life, a crowded coat closet or an overflowing in-box is trivial, and yet such things weigh us down more than they should.”

That’s why I decided to declutter my bedroom.   Here are some of the highlights from my decluttering efforts.

Finding hidden treasures 

I found a handful of gift cards in an old wallet .

Nail polish for fall

Perfect colors for Fall.

Accumulation of soooo many bags 

Race shirts you won’t ever wear 

The final damage 

So happy with final product!

Now that I have more space in my closet; time to shop!  Now that everything is hung up and folded, the challenge will be to keep it that way!  Answer for that is following the rule of one-minute.

2. Planning:  

Passion Planner:   When I started using my Passion Planner things started to click. I absolutely love the prompts, the numerous calendar formats and open space.  However, I found that if its outta site outta mind…

Vision Board:  So based on my passion planner plans, it’s getting posted on my vision board. “Whatever you put your focus on, you will attract back to you.”    My vision board is my MAP OF ACTION to be my best self.  I posted my vision board to the right of my desk in my home office. 

Not 100% complete but I got a good start. I broke up my board into a 

  • Goals- personal, physical, business, blog, family
  • A few empowering and positive affirmations
  • Dream vacations
  • Daily Habits Check List (to be added) 

Looking forward to every morning and development in next month.  

Meal Plan


Busy Sunday lined up for today. 

  • 7am: Prep food for week and dinner with family  
  • 9am and 11am: Meeting with two of my challengers to prep for their next phase of 24 Day Challenge 
  • 2pm: Poolside with family for dinner 
  • 7pm: Get packed up and set for week

Here’s what’s on the menu this week:

Monday: Honey Balsamic One Pan Chicken featuring Sweet Potatoes and Green Beans 

Tuesday: Crock Pot Barbaco Beef

Wednesday: Left Overs

Thursday: Salmon over Broccoli Slaw 

Friday: Pizza Night! 

Toddler Breakfast: Blueberry Power Muffin

Question of Day: What do you do to make your work week easier? 

Hustle for the Muscle: Part 1


As summer is dwindling, I am getting an itch to refocus and set some personal fitness goals in department of building muscle mass.  In other words, I would like to have tricep muscles that poke you in the eye, shoulders that remind you of mini pumpkins, and wonder thighs.


My plan is to commit for six weeks by coupling daily nutrition, pre/post workout nutrition and specfic strength plan. And here’s how I am going to there


With AdvoCare 24 Day Challenge I learned a lot about fueling the body to make if more efficient and strength the metabolism.  On regular I emphais on eating lean protein, plus carbohydrates (including low glycemic carbs, veggies, and fruit), and healthy fats. But it’s fascinating how when you time out when you have carbs, fats, etc it can have an impact on scale, body composition and energy. September 6 starts post summer 24 day challenge. Last few weeks have really turned into 70/30 eating, time to get rid of summer fluff.  I’ll be sharing my journey on the 24 Day Challenge, stay tuned!  If you are interested in joining the challenge click here! 

Pre/Post Workout Nurtition:

New strategy is making I eat before my lifts.  I am a pro fasted workouts because a mindset that more fat burning will take place that way.  Beyond that nutrition is pretty simple make sure I eat within 30 minutes 2 carb : 1 protein and use some powerful products.  

Workout Plan:

Monday: Legs/Back

Tuesday: Chest/Arms and PM Spin Class

Thursday: PM Spin Class

Friday: Legs/Shoulders/Triceps

Saturday: Long Run 

Sunday: Gut Busting Total Body Blast

Lifts will be heavy around 4-5 sets, reps anywhere 8-15. I plan on including compound, multi-joint movements to get the most bang for my buck. Exercises such as squats, deadlifts, bench presses, pull-ups, and overhead presses, require maximum muscle recruitment, and lead to faster muscle growth. Always always changing up the program to keep my body guessing, and prohibit adaptation. Vary the exercises, rest intervals, rep range, grip, or other factors, to keep it fresh and stimulate growth.

I really wanna make sure I don’t go crazy on the cardio. I am testing the theory that too much cardio can be detrimental to lean muscle, but I have 2 half marathons and 2 five-milers this fall.  

Mindset set…

Soaking up the last of Summer

Soaking up the last of Summer

2 weeks officially left in summer and I took it upon myself to go into “soak it up” mode.

This past weekend, GF and I jam packed some fun summer activities.

Saturday morning we took a trip to the beach.  Every time I take GF to the beach, I always think “gosh have beach trips changed…” no time to read the magazines I packed and a nap on the beach is laughable.  Beach trips with a toddler are highly active but certainly a blast!  The trip involved in and out of the ocean (numerous times): GF loved the movement of the waves and crashing/splashing.  He made some sand castles then smashed some sand castles and had a picnic on the beach!   By the end, GF was telling him he was tired and ready to go home (MOM 1 : Toddler 0, lol).

When we got home the sun went down and we took advantage of eating outside for dinner. The perfect summer night inspired me to have an impromptu hot dog bar for dinner. It was pretty easy to set up.   I prepped a bunch of delicious toppings: Sauer kraut, baked beans, avocado, bacon, spicy mayo, brown mustard and “fancy corn on the cob”.  Then we loaded our dogs with whatever our little hearts desire.  To finish out the night we hung out by the campfire.

Sunday involved less activity; we started off the day visited the local Grange Fair.  GF loved the animal barn.  It was great for toddlers to see livestock in person, to really see how “big” the cows are, and how “fuzzy” the bunnies are.  GF really liked his pony ride and sitting on all the John Deere trackers.   This summer activity prompted me to create a Farm Sensory Bin.

Farm Sensory Bin:  With help of Pinterest I was able to pull some toys from our house to create this bin.  Items of sensory bin include:

  • plastic toy farm animals
  • puppet farm animals
  • John Deere tracker toy
  • maracas were for singing Old MacDonald
  • green paper was the farm grass)
  • corn kernels
  • cotton balls
  • Books
    • Chicken Big was the inspiration for our “corn” sensory bin. This story is a silly twist on the storyChicken Little.
    • No Sleep for the Sheep! was the inspiration for our “sheep” artwork.

To finish out the summer I have a list of fun activities to soak up the last few drops:

  • 1-2 more beach days
  • Ice Cream on Sundays
  • Local Wednesday night Concert in the Park
  • Pool day with Family
  • Fireworks at Sesame Place on Labor Day

NJ Marathon watch yourself!


I am 10 weeks away from running my third marathon. With each marathon I get a little wiser and run a little faster.

(left) Bucks County Marathon 4:16 (right) Baltimore Marathon 3:57

What I have learned from each marathon:
1. If you don’t hit a 20+ mile long run in training it does not equal failure. While training for my first marathon I was working and traveling like crazy, stressed with work and stressed with finding the time and motivation to get my long runs in. Literally I was in tears while running because I was exhausted, not having fun, and overwhelmed with the idea of running 26.2 miles. My only saving grace or motivation to get me to the starting line that day was my best friend Megan. She flew in from AZ (jet lagged) and ran with me. It was an awesome day.
marathon 4<

2. Training hard makes game day a walk in the park. My second stab at marathon training went really well because I had a “no excuses” running partner, Melissa. As a personal trainer everyone says I am so tough but Melissa put me in my place. Melissa kept me on point me with my long runs regardless of how slow we finished. With all the hard work, I went into race weekend really confident and enjoyed the race.

Training for Marathon #3:
So far so good! *Knock WOod* I am averaging 20+ miles per week and building my long runs each week. I am most impressed with my determination; it has helped me stay consistent with speed training Tuesday mornings, long runs on the weekends and yoga! I am also adding a 3rd or 4th run during week involving mile repeats or hill work. My determination is also fueled by qualifying for the Boston Marathon. The qualifying standards make it very hard to get into but who gives a $h*T I am feeling pretty squirrelly to show this thing who is boss!!

I receive a running newsletter from which usually includes some great training ideas. This week featured a great article summing up how I feel or have felt about marathon training, How to Balance Marathon Training With Life.

For the NJ Marathon I am looking most forward to the conditions, should be on the flat side and mild weather. I am little nervous because I will be running solo. My game plan is to start with the 3:45 pace team and then go from there.

How do I work this thing????


Seriously… It took me a few scrolls of the page to figure out how to log back into my account.  But I come back walking with my chin held high.  It was an eventful month (& change)!  I am happy to write that I am chipping away at a few of my New Year Resolutions.

Most fit yet; I have been averageing 20 miles per week running and signed up for the 2013 Reebok CrossFit Games. All my training is prepping me for a Half Marathong April 14 (goal sub 1:45) and a FULL Marathon May 5 (goal sub 3:50).

Responsible drinking; have not been hungover in 2013.

Buy a home; settlement is end of March. SO excited.

Follow through with steps to career development; starting a NEW awesome big step in life kinda job in two weeks. Yoga certified this past Wednesday and preparing for a certification coming up in April. Next, working on improving my writing skills through reading one book per month and writing 3x per week on my blog.

On Saturdays I plan on sharing the past week’s menu; dinners, snacks, breakfasts stategies, etc that help keep me on course. I really have become fond for cooking; cleaning eating meals, paleo baked goods and dog snacks.

Savory, Salty, Spicy, Scrumptious Saturdays
Below is a picture of tonight’s dinner.
shrimp and pork fried qounia<
Pork Veggie Fried Qounia (left) and Pesto Shrimp (right)

This week, I have to tap myself on the shoulder for being savvy in use of left overs. The pork used in tonight’s qounia is leftovers from Monday, marniaded crock pot pork tenderloin with stove top and Health Blends veggies. Tuesday was the second go at Chili Clianto Lime Whole Chicken crockpot style and then used leftover over chicken to bulk up my Veggie Bean Soup. I rounded out the week with Protein Scones as my vice for sweet tooth. I have given in to avoiding all sugar and come to terms that I can have sweets but as a healthier alternative.

Tomorrow I will review my past workout week and committ to workouts for the upcoming week.