Category Archives: Fitness

Do what you fear

In the words of my all time favorite instructor “Do what you fear and fear will disappear” So here it goes, my completely transparent story. Advocare found me when I was in my lowest valley, at rock bottom. I was by no means overweight but I was definitely unhealthy.
The days where I actually had the energy to get up out of bed were few and far between. My self esteem was at an all time low, and I hated the person I saw in the mirror. I was severely depressed, and felt hopeless constantly.

I was introduced to the products and signed up for the discount right away. Eventually I completely replaced my soda and coffee habits with Spark. I took the 24 day challenge and had amazing results.   Not only did I gain the weight I had fought to keep on for so long, I regained my confidence.

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I tried the SYS cleanser and in less than a week there was a huge difference. The acne that I had struggled with my entire life had finally subsided.
I began taking ClearMood and Oasis, and kicked my depression to the curb…. Although being surrounded by so many amazing people its really hard to be depressed (the sixth way we get paid? The relationships we build)

And finally I started the performance elite line. For starters I knocked a minute off of my mile in a week. In just a few weeks of starting I noticed I could breathe easier during my lungs with O2 Gold (I have asthma)/ My energy these days is comparatively unmatched to the broken girl who could hardly muster the courage and strength to get out of bed in the mornings and face each day.

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Advocare has changed my life drastically, in so many different ways. It has brought me BACK TO LIFE! I am so blessed to be part of such an amazing company and I’m ready to rock my next challenge. Who’s with me?

AdvoRevive

CU24 Challenge Bundle

There have been so many inquiries regarding what products I have been using since starting CU24.  First of all thank you ALL for your support, the walls I hit are few and far between but boy are they big.  Or at least they seem big. I’m so proud of myself but I could not have done it without two major things 1) The support, love, and constant inspiration of those around me. 2) Advocare

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To go from this tiny little bean pole who couldn’t keep on weight or even do a push up to this

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[^ Phase one done ^] From 103 pounds to 113.
I could simplify the math down for you and perhaps I’ll make an entire post about that at some point, but 7.2 POUNDS of the weight I gained is LEAN MUSCLE.

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I did this with hard work and endless dedication.

Lets talk more about the bundle I added to my website.
1) CU24 level one work out video: this contains 7 different 24 minute work outs that are 100% customizable so you work out at your own pace and your own difficulty level.

2) Biocharge: mix one pouch in four ounces of water 30 minutes before your work out for a non caffeinated source of energy. Biocharge is great because it protects your muscles and enhances recovery time

3) Catalyst: also taken 30 minutes before a work out. This is what I like to call Lipo in a bottle. Catalyst is a branch of amino acids and L-glutamine that make your body burn fat instead of muscle.

4) Nighttime recovery: this little magic pill right here will ease the intense burn that is the rigours work out we call CU24!  Seriously…MAGIC, that’s all I can say on it.

Get your bundle here
And as always e-mail me your questions, I’m more than happy to help

Sarahgillespie87@gmail.com

Happy Holidays!

Proper fuel for pre and post workout

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Before a work out it’s important that you ensure your body has the right nutrition to support your workout, as to avoid injuring yourself. Your prework out nutrition should be 75% carbs 25% protien. You’re probably sitting there thinking great this tells me pretty much nothing, but here are some examples of pre workout breakfasts that provide that blance of carbs and protien.
* 1/2 cup of grapes and 1 stick of low fat string cheese
*1 slice whole wheat toast and 2 scrambled egg  whites
*1/2 cup greek yogurt with 1/4 cup fresh berries and 1/4 cup Special K cereal
*1 banana and 1 tablespoon of nut butter
*1 apple and a handful of walnuts

About 30 minutes to an hour before your work out snack on some dried fruits like raisins, dried cranberries, or dried plums. These deliver concentrated energy that your body can absorb quickly.

Other good pre workout snacks include:
Fresh fruit
Rice cakes
Smoothies
Fruit and nut bar (such as a kind bar or an advobar)

Within two hours after you work out you really need to focus on replenishing your body no matter what exercise you did that day, priority number one is to stay hydrated.

Sports drinks like Gatorade and powerade replenish electrolytes but contain a LARGE amount of sugar, try rehydrate from Advocare instead. Coconut water is also a good substitute for sports drinks as it contains tons of potassium and magnesium which restore electrolytes.

On Cardio days:
REPLENISH FLUIDS. On cardio days carbs are better than protiens so try oatmeal with low fat or almond milk and a banana or whole weat toast with cottage cheese
On weight days:
REPLENISH FLUIDS. On weight days focus on mainly protien. Things like baked skinless chicken breast and broccoli, an egg white veggie omlet, or turkey/tofu and green beans or asparagus.

Cardio & weight days:
REPLENISH FLUIDS! !! On days where you do both weight and cardio exercises your carb to protien ratio should be 3:1. (70 grams of carbs to 20 grams of protein). Including a protien shake with fruit or sweet potatoes and greek yogurt would be a good choice for these days.

If you’re drinking a protien shake drink it within two hours of finishing your workout, this will give your body the nutrients it needs and promote lean muscle growth.

You can have excuses or results, not both

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We believe what we tell ourselves Repeat these affirmations to yourself every single day!
I can do anything
I am prepared for success
Every day in every way my body is becoming stronger
My stamina increases on a regular basis
I am worthy of great things

Change your words:
I can’t —-> I can and I will
It’s not my fault —-> I accept responsibility
It’s a problem —-> it’s an opportunity
I couldn’t possibly do that —-> What could I do to accomplish that
This is terrible —-> this is a learning experience

Do what you fear and fear will disappear

Don’t be afraid to give some things up, like:
Self doubt
Negative thinking
Fear of failure
Procrastination
Negative self talk
Fear of success
People pleasing

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You are what you eat, so don’t be trashy and cheap

If you’re ready to start a healthy lifestyle, you need to reevaluate what you are putting into your body. Consistent sugar cravings makes you sleepy and fatigued.

Remember not to substitute artificial sweeteners for sugar false sweeteners like aspartame and saccharin will actually keep you craving sweets! Try using natural sweeteners like honey instead.

When you crave sugar often what you really need is protein. Try eating a hard boiled egg or a hand full of almonds.

Do not to skip meals eat at least three meals a day with snacks in between to curb cravings.

Try drinking lemon water lemon water is beneficial in many different ways. It aids in weight loss, boosts energy, and improves digestive system, and its has antibacterial/antiviral properties. This is probably one of the bests things to drink to start your day!

The most important nutrients to include in your diet and where to get them:
Vitamin B6: regulates sleep appetite and mood; helps nervous system function properly. Where to find it: bananas, baked sweet potatoes, and baked skinless chicken breasts are all a great source of vitamin b6
Vitamin B12: improves alertness, fights fatigue, produces hemoglobin (a protien found in red blood cells) Where to find it: some really good places to find b12 aee plain low-fat yogurt, cooked sirloin, and hard boiled eggs
Folate: Especially crucial in first few weeks of pregnancy to prevent brain and spinal defects. Lowers risk of colon and breast cancer. Where to find it: Raw asparagus, spinach, cooked lentils
Vitamin D3: Strengthens bones, teeth, and muscles. May protect against autoimmune diseases and breast and ovarian cancer.  Where to find it: Vitamin D3 can be found in egg yolks, sardines, and cod-liver oil.
Calcium: reduces symptoms of PMS,  helps maintain blood pressure. Where to find it: We all know milk (skim or almond) is a great source of calcium but did you know almonds and tofu are also great sources?
Iron: Iron is crucial for proper brain function. It boosts energy and prevents anemia by helping produce red blood cells. Where to find it: lean steak, shrimp, and chickpeas

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Avoiding Seasonal Weight Gain

It doesn’t matter how far away you are from me, shoot me an e-mail let’s talk!

The average person gains 7-10 pounds during the holiday season! I’m offering two ways to beat the weight gain.

First is the 24 day challenge – A comprehensive weight loss and nutrition system. Start by November 30th and end on December 23rd. The average weight loss with the 24 day challenge is 10 pounds 10 inches.

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Secondly I’m offering a damage control and stress relief bundle which contains Carb-ease,  oasis, and Spark!

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If you have any questions, want more information, or aren’t sure where to start email me, I am here to help!

Sarahgillespie87@gmail.com

Endurance tips!

Endurance en·dur·ance

inˈd(y)o͝orəns,enˈd(y)o͝orəns/

noun:
the power of enduring an unpleasant or difficult process or situation without giving way.

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I’ve mentioned them before; WALLS, everyone hits them and they come in all forms. One major way you can help yourself break through these walls is increasing your endurance.

1) Increase your heart rate
Exercises that encourage your heart to get pumping can increase your stamina. Try adding some brisk walking or jogging to your daily routine.

2) Run on different levels of ground
If you can find hills around your house to walk up and down. Working out on different levels of ground is more effective and helps strengthen your legs

3) Do more
It may seem obvious, but do a little more every day. Even if you’re only pushing yourself for one more rep or one more second; you are still pushing yourself to do more than you did last time. This is key to increasing your endurance. 

4) Cut out carbonated and sugary drinks
Carbonated drinks not only make your stomach really bloated but they decrease your ability to get maximum breath. Simple carbohydrates like sugar are processed quickly processed by the body and cause blood sugar levels to spike and crash. As blood sugar crashes, so does your energy.

5) Stretch!!
Help your muscles reach their maximum potential by making sure you stretch before and after each work out. Not only does stretching decrease cramps it helps prevent pulled muscles, increases flexibility, and reduces risk of injury.

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