Tag Archives: The Rock

2019 ONLINE WORKOUTS

January online class schedule posted! Come check out the 30 minute classes offered, including the NEW TYE4 6/1 Pilates class! I love this one, as it focuses on hip mobility/ flexibility & strength, targeting and toning inner and outer thighs … PLUS a BONUS arm workout, thanks to the beloved TYE4 ūüėć Check out the little demo below and head on over to TYE4FITNESS.COM to see the full January schedule. Then sign up and workout with me! Only $20/ month for unlimited classes!!! You can’t beat that! PLUS we have fun!

FREE GIFT FOR YOU!

Sign up below to get a free HeadFloater tutorial and class!

REVIEW: ADVOCARE 24 DAY CHALLENGE [Day 1-3]

THE 10 DAY CLEANSE PHASE 
DAY 1-3
The 24 Day Challenge¬†begins with a cleanse. ¬†This is a¬†gentle¬†tune-up good to do every 90 days. ¬†It’s the same concept as getting an oil change every 3000-ish miles in our¬†vehicles. ¬† This will allow our body to absorb nutrition and function¬†efficiently for energy and repair. ¬†
 
CONFESSION TIME
So, day 1 I mess up. ¬†Yup and I only admit this to hopefully help others NOT do the same. ¬†I know some of you have done this very thing so I realize it’s easy to do.
 
I rocked this cleanse all day until the very end and forgot to take the herbal cleanse supplement¬†before bed. ¬†Ok, stop laughing. ¬†So for me, day 2 became day 1. ¬†Or I might look at it like I am doing an 11 day cleanse. ¬†So, if you prefer to do the 10 day cleanse, follow my lead from here…
 
THE REAL DAYS 1-3 
 
START THE DAY with a Spark drink (vitamin energy drink).  I do this everyday anyway.  During the cleanse I am taking 1 Catalyst 30 min. before each meal- a branch chain amino acid that protects your muscle from getting burned as energy.  Also good to take when exercising. 
 
* Let me nerd out for just a minute… On average, we burn 1 calorie per minute doing nothing. ¬†Correction – even when we are doing “nothing” like sleeping, our body is working hard to rebuild and repair. ¬†So, of that 1 calorie/minute burned, about 50% comes from carbohydrates, 50% from fat and 10-15% can come from muscle. ¬†It’s preferable to keep the muscle and burn the fat. Can I get an amen?
 
30 MINUTES LATER drink a Fiber Drink followed by breakfast.  These days for me have fallen on busy early morning days, so I quickly mixed a Meal Replacement Drink.  
 
* Let’s talk a sec about¬†this Fiber drink. ¬†First, as you can expect, it’s thick. ¬†My suggestion: ¬†use a straw and drink it fast! ¬†The first day I let it sit a minute and ended up using a spoon to “eat” it! ¬†LOL ¬†It was like apple¬†sauce without the flavor. ¬†
* When choosing the Fiber drink consider this – ¬†Citrus is like gently scrubbing your¬†intestines to remove build-up, which for many people helps minimize cravings. ¬†Peaches & Cream stays in your system longer and is the great food for the gut. ¬†A note from my Coach, Danielle: ¬†“I typically suggest citrus for the cleanse because it is a little more thorough when it comes to scrubbing. ¬† Peaches & cream is great for maintenance after the challenge since it feeds the probiotics and can help with feeling full.” ¬†~ Thanks Danielle that’s super helpful!
When it comes to this Fiber drink, listen to The Rock

SNACK TIME:  about 10 am I have a snack
 
LUNCH TIME:  Follow the guide Рreal, balanced food 
 
SNACK TIME:  I drink a Spark and then have a snack about 3:00
 
DINNER TIME:  Take 2 Omega-Plex with this meal
 
BEFORE BED:¬† Take the herbal cleanse ūüôā
 
 
 
 
My grocery shopping before starting 24DC.
I’m not going to bore you with all the food I am eating, but I’ll share a few meals and snack here and there. ¬†This is hormone free grass-fed lean ground beef, slightly grilled veggies (normally I cook them to the point of crispy… not so nutritious), avocado and salsa. ¬†
 BeFunky_beans1.jpg
 Easy, quick and delicious snacks. 
This was my breakfast for the first 3 days of the cleanse. ¬†Berry Meal Replacement is so good. ¬†I also adore the chocolate ūüôā ¬†This is my “running out the door” version: ¬†water and powder shaken and dumped into a cup with ice. ¬†
 
And this is my “Oh cool I have 5 more minutes” variation – Blended with ice. ¬†
One more thing…we need to drink lots of water!
Things on the cleanse change slightly for the next days. 
 
Be intentional in everything you do!
Stay healthy!