Since I had already had great success with the 24 Day Challenge, this new plan wasn’t too far off from what I had learned through my experience with AdvoCare.  I still had to eat clean, I still got to use all my awesome Performance Elite supplements, I just needed to refine what kinds of clean foods I was eating, and how much of each of them I was eating. I will recommend that EVERYONE start with a 24 Day Challenge when they are looking to make some changes.  It certainly benefits weight loss, but even an athlete who is ready to reset and feel their best will benefit from this being their starting point.

The biggest change in the new plan was WEIGHT LIFTING…on my own…in the gym.  Can I just say I have completely, head over heels, fallen in love with going to the gym.  Talk about feeling empowered and inspired ladies…go grab some heavy weights and literally watch your body transform over a short amount of time!   You can’t leave the gym in a bad mood, you just can’t.

So did “changing things up” break me of my plateau?  I would say YES!  Actually even more than I expected for such a short amount of time.  I dropped about 3% in body fat and definitely feel stronger, and can see my body composition changing.  If you follow my new Instagram account you have seen most of these photos since I do frequent updates there, but for those of you who don’t, here are my before and after photos with a  3.5 month difference between the two.

So now what?  I wouldn’t use the word plateau this go around, but I will say I know it’s time to push myself further and continue to make slight changes to what I am doing.  There was a good two months where I felt continuously sore from my workouts.  When that soreness subsided it was a sign that my muscles were getting too used to what I have been doing, so I reached back out to Leah for my second consult.  My new and “improved” plan basically  just increases EVERYTHING….cardio, weights, repetitions, calories, and carbs, oh my!

I have been asked on Instagram to share recipes, workouts, what supplements I’ve been using, how to track macros etc…and since none of those things are something I can sum up in a comment on IG, I wanted to do this post!  Now I always need to preface that I am NOT a professional, I am not a personal trainer, and I am not a certified Nutritionist (even though I do have some curiosity in pursing this), so my advice really isn’t advice at all.  I am just documenting what I have been given, what I have been doing, and what has been yielding my own personal progress in hopes that it helps to keep me accountable while also providing some insight to others who may be looking to do the same.

One of the first questions is….

WHERE SHOULD I START?

If you know me by now, AdvoCare has my heart!   Deciding to do the 24 Day Challenge almost 2 years ago was undoubtedly the best decision I have ever made when it comes to providing overall wellness for myself and my family.  You can say you want to start eating right and exercising all you want, but you need a PLAN and you need a COMMITMENT.  Do you have to do the 24 Day Challenge specifically?  NOPE!  There are certainly other programs out there that could be the jumpstart you need, but I can’t stress enough how important having guidance is.   Do something, and do it for a specific amount of time.  Break bad habits, learn how to eat correctly, challenge yourself, and commit to it and commit to yourself.  Once you have the basics down, and see results, and feel your best you are so much better prepared to challenge yourself further and to make a sustainable lifestyle change.

HOW DO YOU EAT?

Initially I tried counting calories when I was first trying to lose weight, and well that backfired when I tried to fit as many 100 calories packs of Doritos into my day as I could.  Learning to eat real, unprocessed “clean” foods, and eating throughout the day was the game changer.  I have been a “clean eater” for the past two years, but where I needed to fine tune to break my plateau, was learning the right way to balance the clean foods I was eating.  This is where I flipped back to calorie counting, and macro-nutrient counting…only this time I was doing it with healthy foods!  The past 3 months I have been staying between 1500-1600 calories, and around 130g carbs, 150g protein, 45g fats, and tracking this all through the MyFitnessPal app.  This was to help me burn fat and lean out, but also be able to sustain the type of cardio and weightlifting I was doing.  My new program with Leah has me bumped up to 2000 calories a day, and has me increasing my carbs, protein, & fats steadily each week for the next 3 months.  This is to start building muscle, but also doing it in a way that keeps you lean.  I’m not going to lie, Im a little nervous about it and haven’t fully committed yet.  But I will after the holidays!  If you want to get an idea of how to track your macros and where you should be for your goals I HIGHLY recommend checking out iifym.com AND getting a $50 consult from Leah, so she can come up with something specific for you and your goals.

 A lot of people will read what I just wrote and think it sounds overly complicated and a bit too obsessive, but I promise you, once you get the hang of it (and have already mastered your clean eating) you can integrate this in and start to know how you should eat, and how your body responds to it.  I have meals upon meals that are my favorites now and I just keep them in rotation, and know I’m staying within my targets.

I mean really does it look like I’m lacking in fun things to eat?

Also note, I am making all these changes to last me a lifetime.  So do I still have date nights, girls nights, go on vacations, drink wine occasionally, eat all my kids’ Halloween candy?  Yup!  This is what makes you feel like you have forever CHANGED your diet, but you’re not ON a diet.

WHAT KIND OF EXERCISE DO YOU DO?

If you have been reading my blog, you will have probably seen my progression from light cardio & classes at the gym to distance running, then to bootcamp type workouts and now to weight lifting.  They all were wonderful for what they were throughout this process.  You definitely have to find something you love doing!!  I will say weight lifting has surpassed my expectations and has become something I consider a hobby now, because I thoroughly enjoy doing it.  I know that gym can be intimidating so Im happy to share what I have been doing with you if you want to try some of it out for yourself.  Seriously save this image to your phone, look up any exercise that you may not know what it is, and then walk into the gym confidently because you have a PLAN (that you can pull up on your phone and copy and just look like you’re switching songs on your playlist haha)

So here is the deal.  I have been told to start with 45 minutes of fasted cardio 4 mornings a week (meaning on an empty stomach), and to do 30 minute HIIT workouts the other 3 days.  It’s a lot, but Im trying to get myself there.  So far I would realistically say I have been doing 30-40 minutes of cardio to start my workouts.  20-30 minutes of that is on the stairclimber then the next 10 minutes I do sprints on the treadmill.  I figure its combining cardio and HIIT all in one right?  I typically try to burn between 250-300 calories before even starting in on weights.

Then I follow the plan below.  Each exercise I do FIVE sets of 10-12 reps unless otherwise noted to do a different amount.  My last set I always lift to failure (when you can’t possibly do one more).  You will basically want to die, but in the best way possible!

Don’t forget to get some core/ab work in there (you hear that Lauren?!  Yeah I need to listen to this advice too), and of course listen to your body if you need to rest.  Again, Leah can provide you with a plan that is best suited for your goals and the amount of time you have to workout!

WHAT KIND OF SUPPLEMENTS DO YOU TAKE AND WHEN?

Something you don’t know about me is I went through a phase, when I first moved to California, where I was into lifting weights.  It doesn’t even come close to how I feel about it now.  It wasn’t invigorating, I wasn’t seeing that much progress, and it felt like a chore.  Looking back now I know the difference… I wasn’t eating correctly and I didn’t use supplements.  Energy, strength, recovery, and just proven science behind good quality (and safe) supplementation can be the difference between being a good athlete and being a GREAT one.  I feel like a million bucks before my workouts, during them, and after and I know I can give a huge hug to my beloved Performance Elite products for this.

Here is my daily regimen:

Mix the following in a blender bottle-

-1 scoop Fruit Punch Spark

-1 packet BioCharge

-1 scoop Mass Impact

-1/2 scoop IsoPure unflavored protein powder

Add lots of water and ice and shake shake shake!!

Take 2 Catalyst and 2 Muscle Strengths and head out the door, shaker bottle in hand.  Drink some on the way to the gym.  Get on that stairclimber and drink mixture throughout.  Don’t drink it all and when you’re done cardio top off with more water. (Remember this is just what I do, doesn’t mean its necessarily correct lol).

Add in a packet of Rehydrate if you need more flavor and for electrolyte replacement.

I sweat A LOT, so all this liquid drinking leaves me with an empty blender bottle by the end.  As soon as I am done working out I mix up a Muscle Gain protein shake and drink it as Im leaving the gym and have a banana waiting in the car for me.

Get home and eat breakfast and take your multivitamins too (in my case AdvoCare MNS 3-working on getting better about remembering everyday)

More Spark and Catalyst around 3:00pm.  If I had a tough workout- pop a couple of Nighttime Recovery before bed.

Instead of going through each product with you (that’s a whole other post), I have created a bundle with all my favorite products in it.  You can click through them and read about all their awesome benefits and see if any of them sound like something that could help support your workouts and lifestyle.

——-> LAUREN’S FAVORITE PRE/POST WORKOUT SUPPLEMENTS <——-

Whew…that was a long post.  See I go away for a long time, but all I am doing is storing up all this info to come blast you with one big, long, update!  Thanks for hanging in there!  I hope those of you who have asked me questions have found this information helpful. And if you ever have any additional questions definitely shoot me an e-mail, message me on my Facebook page, or say hello on Instagram.

I also need to give a big ole shoutout to the #fitfam on Instagram.  I never realized there were such distinct communities  within the Instaworld, and I am so happy to have squeezed my way into this one.  To wake up each morning and scroll through photo after photo of inspiration, honesty, struggles, motivation, and lots and lots of MUSCLES, I am just so amazed by the positivity, support and drive that I am witnessing on a daily basis.  It makes me smile everyday seeing so many of you working towards a healthier you, and I am proud to be amongst such great company.  Keep on smilin’ and keep on flexin’…I am definitely watching, and I’m beyond inspired!

Have a happy and healthy weekend my friends and as always…thanks for reading!

Whether you are thinking of taking on the AdvoCare 24 Day Challenge, have already purchased your challenge bundle, or are a few days in….then this post is for YOU!  Let’s get you your money’s worth and load you up with 24 tips to get the best possible results over the next 24 days and beyond.

As many of you know I have a large Facebook support group for people I help coach through the challenge.  While I am the first to admit I am no where near a health & fitness expert, I have definitely gathered some useful information through the experience of working with so many people.  We all seem to face the same road blocks, we all struggle with the same questions and we all seem to find the same success by making adjustments where we need to.

I need to preface this by saying that we like to run a pretty strict 24 Day Challenge in our group.  You will find a variance of opinions out there regarding the “do”s and “don’t”s of the challenge, but I am here to share advice that has yielded the best results for me and the majority of my fellow Challengers!

So without further adieu….

1.  Read over the Daily Guide and products carefully.  As soon as that box shows up at your door I know it’s tempting to want to dive in head first, but trust me when I say you should look through your products and get a better idea of what the next 24 days are going to look like.  Take things one day at a time, but familiarize yourself with the products and what’s to come.

2.  MEAL PLAN.  Every weekend plan out your clean meals for the entire week.  I typically eat similar things for breakfast and lunch but dinners I plan a different meal for each night of the week.  I use this nifty little notepad, fill it out completely, take it grocery shopping as my list, then hang it on my refrigerator so I know what Im having each night for dinner.  I can’t stress enough how much this will help you stay on track and feel organized.

You can see an example of one of my weekly meal plans HERE

3.  Journal your food.  This doesn’t have to be anything obsessive, and if it ends up becoming something you don’t enjoy doing, then stop.  The cool thing about what you will learn from this challenge is to stop obsessing over food.  Portions, calories, points etc…let them be a thing of the past.  But, I will say writing down what you eat is kind of fun, gives you a plan for the day, and gives you something you can look back on and share with your coach to see if there is anywhere you can make some changes if you feel stuck.  I do a daily check-in on the Facebook page and it’s great to start my day writing out what I will eat, and sticking with it.  It also gives others an idea of what they could eat that day and really helps you feel organized.

 4.  Do the 24 Day Challenge with someone else.  Get your spouse, family member, best friend etc to tackle the next 24 days with you.  It makes it fun to have someone who understands exactly what you are going through!  Plus it’s much easier to stay the course when someone you are close with isn’t tempting you with what they are eating, and supports you in your new clean eating lifestyle.

5.  Take before photos and measurements.  I know those before photos are hard to see…but take them!  You will feel so incredibly motivated when you can SEE the difference in a matter of 24 days.  Don’t let that scale tell you how you did, let the inches and visible proof do the talking.  You will be amazed!  If you are a member of my Facebook group I have a great measurements sheet that you can print straight from the “files” tab on the board before you get started.

6.  Plan on starting on a date that avoids tempting events.  Although I’m not encouraging you to keep holding off on starting a challenge, I do think it’s best to avoid beginning when you know you are about to leave for vacation, when your birthday falls within the 24 days, the week before Thanksgiving (even though I did make an awesome clean Thanksgiving meal HERE) etc.  If something major falls within the 24 days that you know could bring about temptation, I would wait until you know you have a low key month to get started.

7.  DON’T CHEAT.  Like seriously DON’T CHEAT!!  Repeat in your head over and over it’s only 24 days, it’s only 24 days.  Don’t take nibbles of things you shouldn’t, don’t sneak in one little treat because you’ve been so good, don’t have one drink just because it’s the weekend and you feel you deserve one.  What you really deserve is to truly commit to this, and to yourself that you can do this.  You are probably wondering how one bite of something can really mess up your results…the problem is that one bite just mentally gave you permission to do it again, and again.  There is a reason they call this a challenge…prove to yourself that you won’t be defeated.

8.  Don’t give up.  Ok, so let’s say you did end up falling off course and snuck in a few things that aren’t challenge friendly.  Don’t tell yourself that you have “ruined this” and there is no point in continuing on.  Although you can’t hit rewind, you can certainly press play and continue on.  Talk to your coach if you need a little motivation…that’s what we are here for.

 9.  Exercise!!!  What you put into your body is the most important part of the weight loss equation, so the 24 Day Challenge can get you results without exercise.  But why not take all that extra energy you’ll be fueled with and do something with it that will get you even further ahead, and will just make you feel great?!  Ease into what you are comfortable with.  Even just setting a daily step count and challenging yourself to move more than you did the day before.  Find a way to get in 20-30 minutes of something that gets your heart rate up!  You will be so surprised with what you can do!

10.  Drink lots of water.  I repeat…drink lots of water.  Take your body weight, divide it in half, and that’s how many ounces you need to drink.  Don’t worry, your Spark counts towards that!

11.  Don’t skip your snacks.  Or any of your other meals.  It is so important to keep eating throughout the day.  Eating five to six small meals a day, they say, helps regulate blood sugar, control cravings and keep hunger at bay.  I know that fiber drink might make you full, and all that water drinking can curb your appetite…but really do your best to stay on an eating schedule especially with your supplements in the Max Phase.

12.  Speaking of Fiber Drinks.  There are a lot of silent observers  in the Facebook group, but let me tell you something…everyone comes out of the woodwork when our beloved fiber drink is discussed!  Are you ready for it?  Here’s your advice.  Throw it into a blender bottle, with ice cold water, shake it, don’t let it sit at all…and CHUG.  Keep adding water if you need to.  If you need to mix half a pack at a time you can do that too.  If you’re feeling really desperate squeeze the juice of a fresh orange into it, or mix it up with your Spark.  You’ve got this!

13.  Use Catalyst.  Did you purchase a bottle of Catalyst with your challenge?  I sure hope so.  There is a reason this product is nicknamed “lipo in a bottle”.  The branched chain amino acids that are in Catalyst will help burn additional fat, tone, define and preserve your lean body muscle and enhance your strength and endurance.  This is my go-to product…all day, every day (and Spark too of course)!

14.  Buy extra Spark.  Speaking of Spark…if you like it, you’re going to want more!  Love the convenience of the packets that come with your challenge bundle, but next go around get yourself a canister of your favorite flavor.  It’s a much better value and will last you a long time…unless you have to share it all with your Spark obsessed husband like I do!

15.  Eliminate all processed foods.  The next few tips will be advice regarding how to eat while on the Challenge.  As I mentioned at the beginning of the post, we run a strict challenge in the Facebook group.  There is no set definition on what “clean eating” means, and there are several opinions of what this encompasses.  The list below are foods that should be avoided at all costs while on the 24 Day Challenge:

* Coffee/Soda/Alcohol* White foods (pasta, bagels, white bread, white rice, processed foods) * Soy Sauce or any sauces/dressings with sugar in them *Sugar * Dairy Products (cow’s milk, yogurt, cottage cheese etc) *Fatty foods, Fried foods, fast foods*

16.  Incorporate all fresh foods.  

*Tons of fresh fruits and veggies *Brown rice (in moderation) *Brown rice pasta (in moderation) *Sprouted grain Bread (in moderation…Ezekiel is a good brand) *Chicken, fish, lean ground turkey *Almond milk *Eggs *Nuts- raw almonds, raw natural peanuts, raw natural peanut butter *Vegetable broths *Fresh diluted Juices *Legumes (in moderation).

Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re totally natural and unprocessed.

We have so many awesome recipes we share in the Facebook group that it’s almost overwhelming how many exciting meals you can create within these guidelines.  Which leads me to…

17.  Be creative with your food.  This is not a “diet”…yes, it’s a change in your diet…but we want you to feel like you can do this forever (because you can).  If you are on the group page,  I have made our clean recipe Pinterest folder a sticky post at the top of comment section.  Dive in there and grab some of your favorites.  Try something new each week, and of course stick with some of your favorites.  Try to make variations of some of your previous favorite meals…spaghetti and meatballs?  How about baked spaghetti squash with homemade turkey meatballs?  There are so many ways to get creative but…

18.  Don’t indulge in “good” versions of “bad” foods.  What does this mean exactly?   Stop with the gluten-free cookies and crackers and the Paleo-fying of desserts, junk food and baked goods. Trying to recreate some of your previous indulgences and addictive foods will not be what frees you from these bad habits.  Protein pancakes, almond-flour blueberry muffins, banana and oat cookies, Paleo donuts!!…  Are there some great clean treats you can occasionally make for yourself post challenge?  Of course!  The problem with these kinds of foods are they still taste awesome and often people give themselves the green light to overindulge because they are “healthy”.  True…they are healthier (much!) but good luck trying to just eat one paleo peanut butter cup when you have been eliminating these kinds of foods.   If you are having a serious craving for something sweet, then obviously these are a much better solution than caving to the real thing but trust me when I say, don’t make these kinds of substitutions throughout your whole challenge…it’s a slippery slope!

19.  Don’t be a short order cook.  I know this is a hard one, but give it your best shot….what you eat, your family eats (yes, I mean your picky 2 and 4 year old).  If you start to feel like a slave to your kitchen and are making 3 different dinners for your household, this will get old real fast.  You can ease into it…if you’re making chicken fajitas for yourself maybe still use a tortilla and cheese for the other members of your family but even that, slowly start eliminating.  There are so many amazing meals you can make out there that everyone will like AND everyone will benefit from.  What’s better than amazing, fresh, non-processed and healthy meals for your entire family?  Nothing…good health for all!  (We have more tips for this in the Facebook group as well)

20.  Don’t step on the scale until day 11 and day 25.  Everything in-between doesn’t matter.  Come to think of it day 11 and day 25 weigh-ins aren’t all that important either.  Losing weight on the challenge is one of the awesome benefits that comes along with it, but if you can see past that number on the scale and focus on how you’re feeling, how your skin is glowing, how your pants are looser, your tummy is flatter, your energy is up, the intensity of your workouts have increased, your cravings have subsided, your bad habits have been kicked and how happy you are knowing you have only been putting the very best foods and supplements into you body…well then you can stop obsessing over that number on the scale, and be proud of your lifestyle shift.  We always say this isn’t a sprint, it’s a marathon.  Step off that scale….the number on there isn’t your medal for crossing the finish line.

21.  Talk to your coach.  Can you do the 24 Day Challenge on your own?  Yup…I did!  However, the whole premise for starting the Facebook group was to provide for others, what I felt I was lacking on my first challenge.  A support system.  A cheerleader.  A person to turn to for all your questions.  I am often shocked at the number of e-mails I get from people who are almost done their challenges, and are completely lost in the process and are out on the internet Googling answers and end up finding my blog.  I can’t speak for all the other distributors out there, but know that when you click “submit” on your order you are getting so much more than an AdvoCare box delivered to your doorstep.  You are getting my help, group support, and someone who genuinely cares about your success.  Put your coach to work, that’s what we are here for!

22.  Plan ahead for day 25.  As you head into the middle of your Max Phase, and are feeling and looking the best you have in awhile…like many, you will start to panic.  What should I do next?  This is a great time to reach out to your coach (if they haven’t already reached out to you), to discuss what to do as your challenge ends and the rest of your healthy lifestyle begins.  I actually wrote a detailed post HERE if you would like some specific information regarding day 25 and beyond.

23.  Become a distributor.  Liking how you feel?  Seeing awesome results?  If you’re ready to continue on with your new and improved lifestyle and have found some awesome new products that you can’t live without…save yourself, and potentially make yourself, some money.  Anyone who is deciding to be a product user should get in touch with their coach so they can hear more about getting 20-40% off all of their future orders.

24.  Embrace the change.  This…all of this, is for YOU.  Taking on the 24 Day Challenge is not meant to be something that you push through just to be finished with and say you did it.  It’s not a quick fix.  It’s not something fighting against you, it’s not holding you back, you shouldn’t wish for it to be over…it’s helping you grow and emerge into a better version of you.  What you can learn in 24 days can honestly change the way you look at food, fitness and overall health for the rest of your life.  Go into this challenge with an open mind, and the willingness to allow this to be that game changer you have been searching for.  It really should be called the 24 Day Solution.

I hope you found these tips helpful and are feeling a bit more prepared for your challenge.  As always send me an e-mail at heylaurenrene@gmail.com if you have any questions or head HERE for more information on how to purchase your challenge to join our Facebook group.   If you’re feeling ready, grab your Spark and let’s get started!

To those of you who are reading this and have completed a challenge or are nearing the end of one…I think my best advice is to first talk to your “coach” in Advocare.  Don’t have one?  Just send me an e-mail and I will gladly help you take on day 25 and beyond.  Accountability, support, motivation, encouragement…they are the most important ingredients when it comes to continued success.  Going at this alone is so hard!  I take in daily inspiration from those around me and would be lost without it.

Next…keep on going.  You know that Max Phase you just did for 14 days?  You can do that FOREVER if you want to!  Energy for days, the best core nutrition, a great and healthy eating schedule, metabolism boosting…there is no need to have that end.   Keep at those MNS packets, drink your Spark, and we all know Catalyst is your best friend.  There is no reason you have to say goodbye to these products.  Do you have to be as strict at your clean eating as you have been for the past 24 days?  Heck no!  You better believe I dive head first into a big goblet (not glass, goblet) of Merlot as soon as I am done a challenge.  I truly believe if you can hold yourself to an 80/20 rule of clean eating you will continue to see incredible results.  What that looks like for me is eating clean throughout the week and then giving myself leeway on the weekends.  This should never feel like you are depriving yourself of some of your favorite things.  That is the main difference between a diet and a lifestyle change.  Be easy on yourself and be confident that you are now a clean eating pro and you have all the tools you need to always get yourself right back on track.

The next part of the equation looks different for everyone, and that is…exercise!!  I understand not everyone has the time, desire, or even the ability to spend hours at the gym.   However, it is important to get yourself moving’ and shakin’ somehow throughout the day.  Set a daily step goal for yourself, get in a walk after work, try a class at the gym you have always had your eye on, try out yoga or running…you may surprise yourself that with your new weight loss has also come a new confidence when it comes to what you are capable of.  

That is the second most common question I get….what do you do for exercise and how often?  When I first started this I took the advice above and did anything just to get me moving.  I did 20 min when I could on the elliptical, I tried out the couch to 5k app and gave running a go, I would try to do one class every week at the gym.  Over the course of a few months I started to increase what I was doing.  Currently a good week for me would consist of 4-5 days of morning bootcamp, 1 day of a cardio kickboxing class, and either a rest day or a run (depending on how many bootcamp days I did).  I have learned that WEIGHT TRAINING is making all the difference for me.  Ladies…do not fear weights!!  Lift often and lift heavy and watch what happens.   This is where my focus will be this year and I am excited to share with you what increased weight training has (hopefully) done for me.

And last but certainly not least is supplementation.  Everyone has different views on taking supplements, what to take, when to take them, or if they should even be taken at all.  I know that since I have started using Advocare’s Performance Elite line everything has changed for me.  I feel better, I feel stronger, my endurance has increased and my muscles are building.  I am still in the process of trying to new things and seeing what I react best to but these have been my go to products that I will continue with.

CARDIO SUPPLEMENTS:

On days I am doing distance runs or days with high cardio intensity I love this combination of products:

3/4 scoop of Spark + 1 scoop of Arginine Extreme.  Shake in a blender bottle with about 12 oz of water.  Drink about 45 minutes to an hour before my run and I take two o2 Gold pills and two Catalyst capsules.

This combination makes my lungs feel more open, I can take deeper breaths, I feel energized and my strength and stamina definitely feel increased compared to the days I have forgotten to take my products.

If I am on a long run you will find one of my hydration belt bottles filled with Rehydrate and the other with water.  If I was just doing cardio I will drink Rehydrate when I get home.  Best electrolyte replacement drink out there…I literally feel a surge of energy when I drink it on my distance runs.  I get dehydrated really quickly and am a salty sweater so this product is a life-saver for me.

WEIGHT TRAINING SUPPLEMENTS:

On bootcamp mornings (weight training days) I mix up a scoop of Spark and 3/4 scoop of Mass Impact in a blender bottle with about 12-14 oz of water.  With it I will take 2-3 Catalyst.  I try to drink as much as I can before I head to bootcamp but since it’s so early in the morning I tend to drink this during class as well.

When I get home from bootcamp I mix up a Muscle Gain protein shake and honestly I drink it in the shower haha.  This way I get that protein in me within 30 minutes of my workout and get my shower in there too.  Us busy mamas need to find any way we can to multi-task (and to take a shower…which is a luxury most days).

I think I have been sore for 7 months straight since starting bootcamp and then I met my friend Nighttime Recovery.  Pop two of these before bedtime when you already are feeling that ache in your body and not only will you wake up feeling awesome and way less sore, but it’s pretty exciting to know you were working on your muscle tone while you were sleeping.  Easiest workout out there!

So that is my experience thus far with the Performance Elite line.  I am going to look into Muscle Strength and Post Workout Recovery as well.  I have heard great things about both and if I am already loving what I have already tried, I can only imagine how great these will be added in as well.

 I just came across these photos on my phone.  The left side is from May after I lost about 25 lbs after starting my first 24 Day Challenge.  The right side was from last month.  The crazy part is I weigh the same in both photographs.  I often tell people that the scale doesn’t tell the story of the transformations you are making, and I think this is all the proof I needed to show myself that this couldn’t be more true.

I really hope some of you have found this post helpful.  I was on my own when I did my first challenge and for the months that followed it.  It was a lot of experimenting and finding out what I thought worked best for me.  When I look back I really wish I had some guidance and someone to keep me accountable and just tell me what to do next.  If someone says DO THIS and shows me how it’s worked for them….I am on it!!  I don’t want any of you to stop at day 25 and find yourself searching for answers, and the worst case scenario, giving up because you felt lost.  Please reach out to me if you find yourself in this spot and I will offer you support the best way I can.  I have a Facebook group filled with 600 amazing and inspiring people who would love to help you reach your goals, but my favorite part is that individual connection I have with many of you so please don’t ever hesitate to say hello!  You’ve totally got this!!

Before I share some of the results from this last challenge I just want to also share a little about what happens in this Facebook group.  There are tips, informational sheets, meal plan guides, a data base of our favorite clean recipes, exercise ideas, instant answers to questions, immediate support for anyone who may be struggling or faced with temptations, encouragement…SO MUCH ENCOURAGEMENT.  It is a safe place to share where we have been, where we are at, and where we plan on going…no judgement, just support.  There is laughter, camaraderie, bi-coastal friendships forming, and people of all different shapes and sizes coming together with the same ultimate goal…to gain the greatest possible control of their health.  Is there anything more important than that?  Here are some of the amazing results that members have started sharing now that they conquered their 24 days.  I am beyond proud of them!

24 Days- 8 lbs & 12.5 inches lost

24 Day- 10.5 lbs and 13 inches lost

24 Days- 9 lbs and 9 inches lost

24 days- 5 lbs lost and signing up for FIRST half marathon

24 Days- 15.2 lbs lost

24 Days- 15.3 lbs lost24 Days- 10 lbs & 6 inches lost

24 Days – 14.1 lbs lost

So awesome for just 24 days am I right??  This is just a VERY small sampling of the results that have been pouring through.  People often ask what happens past the 24 days, do people just gain all the weight back?  The complete opposite actually.  What we all learn over the 24 days are changes that are made to last you a lifetime.  This is the furthest thing from a “quick-fix” (even though the results CAN be very dramatic to start), it’s just one small part of the equation in completely changing your lifestyle…a jumpstart we like to call it.  People often make open ended goals for themselves….I am going to start eating healthier, I am going to drink less, I am going to start exercising.  Great in theory, but without setting exact timeframes, exact numbers, exact plans for what you are doing, these kind of goals almost always fall short.  That’s why I have loved this so much…24 Days.  Can you just commit to 24 days?  It’s realistic, there is plan mapped out for you, and if you are looking to lose 8-15 lbs to start (the average) in that time frame…you will reach your goal number.  My favorite part is seeing what happens past the 24 days.  Here are two Challengers (that I consider awesome friends now despite not knowing one another before this) that did their first 24DC when we did our last group challenge 3 months ago.  Would you look at them now?  30 lbs lost between them both and an entirely new attitude towards health, exercise and happiness.  I love it!

Lastly, it’s been a really long time since I have shared my progress.  I took about a 6 week break from working out because of my surgery so that really threw me for a loop (it was torture actually).  That paired with the binging of the holidays I needed to get back on track, so doing a 24 Day Challenge was perfect timing for me and to support all the new group members.  My goals for 2014 have changed a lot from what they were last year at this same time.  I am looking to lower my body fat percentage from 24% to around 17% and I am looking to build muscle and strength.  In talking with my trainer my program has changed a little bit since I’m not focused on weight loss.  I will be doing bootcamp/cross training 5-6x a week , putting a hold on my distance running (that is a whole other story…let’s just say I am running my second half marathon this Sunday with little to no training.  Pray for me), I am using new supplements from Advocare’s Performance Elite line, and I will be keeping a clean diet (insert 24 Day Challenge kickoff here).

My results from this last challenge were 4 lbs and 6″ lost and get this….4% body fat loss!  Now being only 3% away from my goal has me so excited to continue with the new plan my trainer has set out for me.

Exactly 1 year progress between my 1st 24DC and my 3rd 24DC.  30+ lbs lost and over 20 inches lost

It’s never too late to join in our Facebook group…being part of it is truly priceless and has really been the game changer for many when it comes to having never-ending support and advice.  After you purchase your 24 Day Challenge bundle  I will be notified.  By the end of the same day I will e-mail you,  find out a little more about you and your goals, send you some additional information as well as get your information to invite you to the group.  Of course if you still have questions PLEASE send me an e-mail at HeyLaurenRene@gmail.com and I will respond as quickly as I can.  We would love to have you join us!

Thanks as always for reading along this past year…this blog (and all of you) have been my accountability partner and I don’t think I could have stayed the course without it.  Now please send some good running juju my way and hope I can cross the finish line this Sunday for my second half!  #wouldhavebeensmarttotrain #doesnthelpimsick #illstopwiththeexcuses

Monday- Shredded zucchini turkey burgers topped with grilled onions and jalapeños.  Side of baked seasoned sweet potato wedges.  I am so excited to use a new clean ketchup I bought at Whole Foods!

Tuesday- Roasted veggie quinoa salad with a garlic vinaigrette (new favorite meal, a must make!)

Wednesday- Crockpot Thai Peanut chicken over brown rice (use Braggs liquid aminos in place of soy sauce)

Thursday- Ground turkey lettuce wrap tacos with fresh guacamole

Friday- Balsamic crockpot chicken with Brussels sprouts and brown rice

Saturday- Sweet potato hash topped with a poached egg

Sunday- Ground turkey marina over Mung bean pasta

Let me tell you a little more about Mung Bean pasta.  Someone on our Advocare Facebook group board said she found this amazing pasta substitute at Whole Foods.  While we do use brown rice or quinoa pasta quite often, I still keep my portions very low since it is still high in carbohydrates.  It’s great for a night before I have a long run, but otherwise I don’t want to have a high carb dinner before I head to bed.  In comes Mung bean pasta!  25 grams of protein, 6 net carbs, 11 grams of fiber and only two ingredients.  Mung beans and water!  The texture feels just like a hearty fettucine, the flavor is mild and doesn’t taste like beans at all.  I can’t keep going to Whole Paycheck every week so I am happy to find I can order Mung Bean Pasta in bulk Amazon Prime style!  LOVE it!!

That’s all for today!  Make sure you swing by tomorrow for a special surprise on my “Treat Yourself Tuesday” post, you won’t want to miss it!

***Side note:  Tomorrow is the last day to get the sale pricing for the 24 Day Challenge before it goes back to regular price for the rest of the year.  We have group members still joining every single day, so it’s never too late to hop on board.

We had a really nice weekend.  It was a great mix of fun and productivity.  Greg and I went out for an early date night on Friday and we seriously had such a great time…we are still talking about how much fun we had.  It was one of those nights you don’t talk about work or kids and just enjoy the simple fun you have together…the reasons that brought you together in the first place.  In this case it was great food, laughter, good drinks, live music, wine tasting and dancing.  All that fun and we were still home before 10:00pm…it was great!

Saturday turned into a lazy day at home (thanks to Friday night) but we did finally take all those Christmas decorations down!  I was going to try and make it to the gym but I needed a day off and saved my legs for the 10 mile training run I did yesterday.  Felt good to burn off the couple of glasses (bottles) of wine I had from our night out.  Other than that there was lots of playing and relaxing with the kiddos.  Just my kind of weekend.

So that brings me to today…Monday morning and ready to kick off my third 24 Day Challenge.  I have never looked forward to one as much as I have this one, but that excitement is probably triggered by the enthusiasm of the now 300 Facebook group members that are doing it too.  My goal in doing another one this go around is to mainly be there to support everyone through the challenge, especially for those that are new to it.  Of course I want to trim off some of those extra holiday lbs, tone up, rid my system of those Christmas cookies, and get that extra pep in my step that the challenge always gives me.  Greg is doing a full one with me too which is really fun….mainly because he can’t drink wine in front of me haha.  Can’t wait to report back with how great everyone does!  And, as always, it’s never ever too late to join in!

Our fridge is fully stocked with freshness, so I thought I would share what we will be eating this week.  Even if doing the 24DC isn’t your thing at this point in time, eating a clean diet can be so rewarding on it’s own.  Start small with replacing a few meals a week to be completely clean and you will definitely see some big changes.  Enjoy!

Sunday- Balsamic chicken bake (add artichokes to recipe)

Monday- Ground turkey meatloaf muffins with garlic broccoli (make double the amount for a quick and easy lunch throughout the week.

Tuesday- Warm roasted veggie and quinoa salad

Wednesday- Coconut & curry turkey chili

Thursday- Crockpot balsamic chicken with Brussels spout and brown rice

Friday- Crockpot chicken & veggie marinara over spaghetti squash (quinoa pasta for the boys)

Saturday- Shredded zucchini turkey burgers (eliminate breadcrumbs)  with seasoned sweet potato wedges.

For breakfast I will be having a combo of egg white omelets, hard boiled eggs, chia seed pudding with fruit, and green smoothies.  Of course my Spark, Catalyst, and Muscle Gain shakes will be part of the line up as well.

Lunches will be a combination of leftovers (I’m telling you those turkey meatloaf muffins are even better the next day), green smoothies and chicken salads.

I love the organization that comes with doing the challenge and look forward to trying new recipes each week and sharing them with you!  If you have any favorite please send them my way!

Have a happy and healthy week!

{This picture!!  This dang picture!  Are you sick of it yet?  The dirty mirror, the stain on my shirt…if only I knew the traveling this photo would do over the last year I would have taken a different one.  But hey….it’s real, and I’m so glad I have it}

I saw a Groupon for a juice cleanse.  Perfect…I have never had an all liquid diet before so that would definitely kick start things right?  I think I told everyone I knew that I was going to be doing a juice cleanse to hold myself accountable.  I was basically banking on it being the game changer.  I quit by day 2.  I was starving, I had a pounding headache, and I just needed to chew something!  I felt pretty defeated and just belly flopped right back into the holiday eating for comfort.  I was out of ideas.  January 1st.  January 1st.  January 1st.  I hung that date over my head thinking some miracle was going to come into my life at the start of the year and suddenly I would find the motivation I was missing.

I’m pretty sure it was almost a year ago to this very day that I was scrolling through Instagram and saw my friend Jenny posted a before and after photo of her husband after doing the Advocare 24 Day Challenge.  It was quite the noticeable difference and all I could see jumping out at me was that it only took 24 days.  Well I couldn’t survive 2 days of my cleanse, so I’m not sure why I thought 24 days would be an attainable goal, but I reached out to her.  I just had to know more.  That one day changed everything for me.

I ordered everything I needed as a Christmas gift to myself (since Greg didn’t want to put that under the tree and call it a “gift” from him, but it really was) and still held tight to that January 1st start date.  I held this idea a little closer to me because I didn’t want to fail again after telling all my friends about my awesome juice cleanse.  “Oh I’m just doing this month long challenge thingie”, I would say.

Turns out that “thingie” would end up being one of the most impactful decisions I have ever made in my life.  Sounds a little dramatic right?  Awesome, you’ve lost 30lbs Lauren…your husband has lost over 50lbs…we get it, congrats!  It’s so much more than that to me now.  Our health has changed, our interests together as a couple have changed, my “job” has changed, our extended family has lost SO much weight right along with us, our friend’s lives and waistlines have changed, I have made new friends all across the country, been reunited with old friends….all because of this one (seemingly) small decision I made a year ago.   It actually makes me emotional just thinking about it.

{a year can make all the difference}

I know I have always been a “people person” but this year has really opened my eyes and my heart to how much it means to me to help others.  I mean really what in the world do I know about weight loss and fitness….not a whole lot.  However, I do know that I can encourage you, think of you, listen to you, cheer for you, and maybe, just maybe, inspire you a tiny bit.

So guess what….January 1st, January 1st, January 1st.  Anyone else have that date on repeat in their heads this year, just like I did last year?  Well I have that date in my head again this year, but it’s not for me…it’s for you.  3 months ago I started a private Facebook group with my friends Jenny and Samantha so several of us could all do a challenge together and have one another’s support.  You guys, it was awesome.  Don’t believe me, check out THESE results everyone had.  Here we are today 150+ members strong {which totally blows me away} and the friendships, support and results have been incredible and we are all ready to do it again.  I am there EVERY DAY for anyone that has a question, needs some encouragement or just wants to chat :).

I asked for a show of hands who is in for a 24 Day Challenge starting January 1st and let me tell you, you will not be alone in this journey.  You and about 50+ of your new best friends will all be there doing it together.  Checking in every day, sharing recipes and workouts, providing support, encouragement…a good laugh or two.  No question is a dumb one, no topic is off limits, and everyone is an equal no matter what stage you are at in your weight loss or fitness journey.

Now for some of the technical stuff.  All this jibber jabber and some of you may still not even know what the 24 Day Challenge is.  You can watch a great video HERE and it will tell you what is involved.  Everything is included in your challenge bundle, and once purchased I will send you an e-mail saying hi, send you some other fun info I have put together to make things easier for you, and of course, send you an invitation to the Facebook group.

I’m done reading….sign me up!! <—-click

I feel so connected to this time of year because it brings me right back to how I was feeling, and how I knew I was at a fork in the road.  My kids and husband are my entire world, and I always put myself on the back burner {let’s be honest this still hasn’t changed much}.  It was time to do this for me, and grab hold of something that I had all the control over…this wasn’t up to anyone else.  I made a commitment in my mind, and that mental shift was the most important thing to fuel a change.  Why can’t I feel, look, and BE my best in my mid 3os and with two kids under my belt?  I couldn’t think of anymore excuses because I didn’t have any.

{weeee Mama’s got her energy back!!}

I’d love to extend my hand to you and pull you in to tell you how much this will change things for you {because I know it will}, but that will only happen when you make that choice for yourself, and I mean REALLY make that choice.  January 1st really doesn’t mean a thing…it’s just another day.  But, this time it’s a date you can boldly mark on your calendar as one you can count on.  There is a group of amazing people scattered all across this country ready to take on the challenge again, and share a wealth of information and even more of themselves with you.

Maybe January 1st isn’t the day for you, but just know I’m in this for the long haul so I’m ready to help you out when YOU’RE ready!  I’m so excited to hopefully get to meet you, or maybe reconnect with you if we have crossed paths in the past.  If it isn’t clear how important this challenge is to me, I hope I’ve made it clear just how important you guys are to me.  Now let’s kick some 2014 butt together! xo

Ok now I’m really ready…I want IN! <—click

]]> http://heylaurenrene.com/uncategorized/what-does-january-1st-mean-to-you/feed/ 9 http://heylaurenrene.com/health-and-fitness/and-the-winner-is/ http://heylaurenrene.com/health-and-fitness/and-the-winner-is/#respond Tue, 01 Oct 2013 15:16:29 +0000 http://heylaurenrene.com/?p=1747 [...] ]]> The Get-Fit-Giveaway was AWESOME!   Thanks to all of you that entered and played along!  A big congrats to Courtney Roberts!!!  Hope you enjoy your new iPod Nano, Lululemon Tank, Gold Minnie Bic Band, Advocare Spark and Advocare Catalyst.  You are one lucky lady!

Stay tuned for tomorrow’s Workout Wednesday post!  We did this giveaway in the spirit of our huge group 24 Day Challenge, and all the results have been pouring in.  I will be sharing my progress on my second challenge, as well as the results from some of the awesome group members.  Be prepared to be amazed…these ladies look FANTASTIC.  So proud of everyone involved!

I just wanted to give a quick update that our Advocare 24 Day Group Challenge is at over 30 people now and climbing.  I am so amazed by the motivation I have seen pouring in through some of your e-mails from those of you that will be joining us.  It’s going to be so awesome to see your transformations over the course of the 24 days (and beyond).

I wanted to re post this information just to let you know it’s not too late to join us.  The official start date is September 5th so there is still time to order your challenge bundles in time to begin with us.  Please keep in mind it is a holiday weekend so that could delay delivery slightly.  My own orders typically arrive within 4-5 days, and there is also a 2 day shipping option.  Even if you are seeing this late, and your products arrive past the start date you can still join us of course.  We actually have a handful of group members who have started early just because they were anxious to begin.  I can’t blame them…when that big box shows up at your doorstep for the first time it’s more exciting than Christmas morning.   Well I actually asked for my first challenge bundle FOR Christmas so maybe that’s why I felt that way even more so ha ha.

As always e-mail me via my blog if you have any questions and I will always answer them as quickly as I can.  If you are not already following my Facebook page, please do so.  That is also another way to easily get in touch with me.

Alright time to get this Monday morning started.  I’m going to attempt to take the boys mini-golfing by myself.  Borderline insanity?  Probably!  Wish us luck.

Have a wonderful week everyone !

XO

We are inviting YOU to join us too!  Not only will the three of us be there doing it along side you, but we are setting up a private Facebook Group for all the Challengers.  We will be there to answer all your questions, share clean recipes ideas and meal plans, give workout tips, and most importantly be there for encouragement and support.

You are probably wondering why I am doing another one when I have already reached my goal weight.  That is the amazing thing about these products….they are good for you!!  Whether you want to lose weight, up your energy, clean your system, tone up and see definition, or just improve your overall health and fitness, you will achieve that during the Challenge.

Also, husbands….although they may not be reading my blog, get them to do it with you!  Greg and I really enjoyed working together, trying new meals, taking our supplements, and finding time to exercise together.   It was actually Jenny’s husband’s photo that initially sparked my interest.  He did his first challenge and had such great results that Jenny gave it a try shortly after and lost 8% body fat and was able to get back into her skinny jeans after having two babies.  They are the reason I started Advocare and I think I thank her every time I talk to her for sharing their experience.

Samantha also had awesome results, but is ready to take things to the next level as well on her second challenge.  She’s recently taken up running too so I know the combination of the two is going to be amazing.  She is a mama of 2 little boys the same age as Nathan and Shane and I’m excited to see what happens since she already looks so fantastic.

Here is a quick breakdown of what to expect during the course of the 24 days.

Each 24-Day Challenge bundle includes:

• One box of Herbal Cleanse – Citrus
• One bottle of OmegaPlex^®
• One box of AdvoCare Spark^® - Mandarin Orange
• One box of AdvoCare Spark^® – Fruit Punch
• Your choice of one box of Meal Replacement Shakes – Chocolate Mocha, Chocolate, Vanilla, Berry or Vegetarian Dark Chocolate
• Your choice of one box of MNS^® Max 3, C, or E

The Challenge is broken into two phases.  The Cleanse Phase (days 1-10) and the Max Phase (days 11-24)

The Cleanse Phase is designed to help 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.  You get to eat, and quite often too!  During the Cleanse Phase you will use the Herbal Cleanse Kit, Spark and Omegaplex.  NO alcohol, coffee or dairy are to be consumed during the 10-Day Cleanse, but you will be able to eat 3 clean meals a day and 2 clean snacks.   Average weight loss during the cleanse is 5-10 pounds.

The Max Phase is about fueling your body in order to achieve maximum results.  You’ll use the MNS Kit, Spark and the Meal Replacement Shakes during the Max Phase.  You’ll continue eating clean meals and snacks, but the guidelines loosen up a bit.  MNS stands for Metabolic Nutrition System and you can select from the following packs when you buy your kit:
MNS E -  Geared towards keeping your energy up and revving your metabolism as you continue to lose weight.
MNS 3-   Geared towards overall wellness, energy, and appetite control.
MNS C-   Geared towards maximum appetite control.

The MNS Max 3 is what I recommend for receiving the best overall results, especially if you are looking primarily at weight loss.  The overall weight loss you can expect on average falls between 10-15 lbs total in 24 days!

The system alone will work wonders.  Pair it with some exercise and be prepared for even more amazing results.  Do a quick Google image search of real before/after photos and I think you will be blown away.

Do you remember this photo?  These were my results just 14 days in!

Here is my current before & after with continued use of my favorite products:

This isn’t a fad diet, it’s an experience that can truly change your lifestyle if you let it.  If you have been on the fence about starting the 24 Day Challenge, this is a great time to join us.  The support system will be so helpful, and you will have access to help anytime you need it.  Not to mention the great tips, recipes and encouragement you will receive from those of us who have successfully done this before!

 ***Ready to join us September 5th??***

Click HERE for everything you will need to get started.

I will then contact you with additional information and will send you an invite to our Facebook group.  Again the official start date is September 5th, but if you are anxious to get started sooner (I know I couldn’t wait), you can definitely go ahead and we can still have you be part of the group!

There is already a good size group that has formed and we hope you decide to join us.  If you still have questions please contact me at heylaurenrene@gmail.com.  

I’m really excited to get this group challenge started and would love to have you be a part of it.  Remember this…”A year from now you will wish you had started today.”  Come join us!