Category Archives: Workouts

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.

Big news

There’s so much happening in the world of Advocare!

First and foremost if you love your Green Apple Spark get it NOW it will be gone by the weeks end. (Pro tip: Green Apple Spark + a pinch of cinnamon + warm water= Sparked apple cider perfect for warming up and getting going on winter mornings)

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But with Green Apple Sparks departure comes Seasonal favorites. Try the Gingerbread Advobar for the perfect balance of energy and nutrition.

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Or start your day the perfect way with my new all time favorite White chocolate peppermint meal replacement shakes! update! : White chocolate peppermint meal replacement shakes are ALREADY almost out of stock! Get em while they last!!

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You can order them all on my website http://www.advocolo.com

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Fueled by Advocare!

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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