Advocare 10 Day Cleanse Results

So I had a current client seem to struggle with a plateau. I suggested she needed to do a cleanse from Advocare to jumpstart her progress. What can, and often does happen, the body can build up toxins which are primarily stored based on a number of things, but stress, estrogen and a number of other factors play into the bodies inability to process toxins efficiently, or even at all. The cleanse is simple, non-invasive, and only 10 days. There are many cleanse plans out there, but many dont consider how much they can actually damage your metabolism in only a few short days. What my client did was follow the plan of the cleanse in addition to a specific eating plan that I designed for her.

To do a cleanse right, you have to consider gut health and Liver health. 70% of your immune system is in your gut. Your liver is designed to process toxins, but also, process fat. What the cleanse is designed to do is rebuild your gut and fat burning ability by using a 3-pronged approach:

1.  Herbal Cleanse – What this is designed to clean out your your liver so you can start processing toxins that are held onto by estrogen and start burning fat!

2. Fiber drink – The focus is to remove any backed up waste and clean out your intestine! Since 70% of your immune system is here, and also where the body absorbs nutrients, we need to keep this clean!

3. Probiotics – The goal is to increase the ratio of good digestive enzymes to bad bacteria in the gut. In doing so, you increase your ability to absorb nutrients, and reduce any bloating (excess gas)

Here are some pictures of what she experienced in 10 days. A drop of 3 lbs, down 1.3% bodyfat, and down 1.5 inches in both the waist and abdomen.


As you can see, the results are pretty incredible for only 10 days! Summer is approaching quickly, dont wait until the last minute! Remember, you get FIT in the gym, but LEAN in the kitchen!

If you want to get started today with your results, and a healthier, leaner you, email me:

Protein Muffins That Actually Taste DELICIOUS!

Eating healthy isn’t always easy, eating clean is even more difficult. But you certainly do not want to have to sacrifice TASTE! If it doesn’t taste even

edible, why would you eat it? Well with this recipe, which is super quick, and easy to follow, you can have a tasty treat, that is good for you also.

But like anything, in moderation.



1. 1 box of King Arthur Gluten Free Chocolate Cake Mix

2. 1 can pumpkin

3. 1 can water

4. 2-3 scoops of Chocolate Protein Powder (I suggest Optimum Nutrition brand – also good for post workout!)



1. Preheat oven to 350F

2. Mix all ingredients together in bowl until smooth

3. Pour mixture into each section of muffin tin, stopping just before the edge

4. Set in oven for 20-25 minutes. Check with toothpick and put back in for another 2-3 if needed.

5. Allow to cool on top of stove, remove, and ENJOY!



Top 5 Foods for Fat Loss

Eat these foods for a healthier, leaner body (they are affordable!). You can call ‘em superior foods, super-foods, or staples, but whatever the term, coconut oil, avocado, eggs, cocoa, and kimchi are all foods that have been linked to a optimal leanness, muscularity, and health. Coincidentally, they all fall into the Paleo lifestyle as well. And in case you weren’t sure what some looked like, pictures are included! Keep in mind that if your overall diet is poor, you wont lose any weight, even if you have these in it. Check it out:

#1: Coconut oil
Coconut oil is loaded with a medium chain fatty acid that appears to protect your brain, manage blood sugar, and improve energy use in the body so you lose fat. Truly! Coconut oil doesn’t enter the cholesterol cycle, so the fat it contains won’t be deposited in fat cells.
There’s proof: A recent study of folks from Malaysia where the coconut is native found that having them eat 30 ml of coconut oil three times a day for a month led them to lose about a pound of body fat and trim their waistlines a measurable amount.
#2: Avocado
Called an “anti-obesity” food by scientists, the avocado is abundant with nutrients and antioxidants, and although it is rich in monounsaturated fats, studies suggest eating avocado regularly will keep you from getting fat. This is all for naught if your diet is poor, but in a typical high-protein, low-carb diet, avocados will improve your body and health.
Supported by research: Analysis of the diets of 17,567 Americans showed that those who ate more avocados had significantly lower body weight and waist circumference and a 50 percent lower risk of metabolic syndrome. And these weren’t Paleo-eaters either—impressive, no?
#3: Eggs
A perfect protein source, eggs provide a nice dose of choline, which helps with liver detoxification. This is one reason eggs have been a staple in the diets of bodybuilders for years—a clean liver means the body eliminates toxins better, supporting optimal body composition. Don’t shy away from eating them daily. Recent research shows three eggs a day will IMPROVE cholesterol, decrease inflammation, and manage blood sugar. Just be sure that you buy them “cage-free”.
#4: Cocoa
You’ve heard about the benefits of dark chocolate for the heart due to it being antioxidant-rich and the happy news is that it really is that good for you. Not only will cocoa, from which chocolate is derived, support cardiovascular health, it improves insulin signaling and association studies show a higher dark chocolate intake is linked with a leaner physique. Opt for a chocolate that has over 72 percent cocoa solids—the darker the better—without added sugar. Do not eat chocolate that contains dairy, as it blocks the activity of its powerful anti-oxidants.
#5: Kimchi
Perhaps not as delicious as chocolate, kimchi is a fermented Korean cabbage dish that improves gut health and insulin sensitivity. A recent study showed that overweight subjects who ate 100 grams of kimchi at every meal for 4 weeks produced significant fat loss and decreased body fat by 1.5 percent. Blood pressure was lower and blood sugar control improved by the end of the study.
Liau, K., et al. An Open-Label Pilot Study to Assess the Efficacy and Safety of Virgin Coconut Oil in Reducing Visceral Adiposity. ISRN Pharmacology. 2011. 949686.

Ratliff, J., et al. Eggs Modulate the Inflammatory Response To Carbohydrate Restricted Diets in Overweight Men. Nutrition and Metabolism. 2008. 5(6).
Devalaraja, S., Jain, S., Yaday, H. Exotic Fruits as Therapeutic Complements for Diabetes, Obesity, and Metabolic Syndrome. Food Research International. August 2011. 44(7), 1856-1865.

Ice Cream – Protein style

With summer temps rising and that it is National Ice Cream Day, try this recipe out! You can vary the ice to change the consistency of the final product. Who doesn’t like ice cream? I know I love something tasty, chocolate flavored and COLD in the middle of summer! Here is a healthy way to make ice cream! Try it and ENJOY!



What if you could make a high-protein, low carb Peanut Butter Chocolate Ice Cream?

* A high-powered blender, preferably a mixer similar to a Vita-Mix
* 4 cups Ice
* 2 scoops Chocolate Protein (or Peanut Butter Chocolate protein)
* 2 tbsp Natural Chunky Peanut Butter
* 1 tbsp Cacao Nibs
* 1/2 cup Unsweetened almond milk

Add all your ingredients together in the blender. Turn on low and quickly ramp up speed to high. Keep the blender running high for 30 seconds, tamping as necessary, until the ingredients are pulverized and mixed. If mixture is soupy, place in freezer for a few minutes. Serve with an ice cream and enjoy!

Makes 2 servings, ~300 kcal each.

Most Over-Sprayed Fruits & Veggies at Markets Today


When it comes to eliminating toxins in the diet, it can be hard to do. They are everywhere. From what you use to clean your house, to the water you drink (even absorbed by the skin when you shower/bathe). They are in the air we breathe. We have terms like Monsanto and GMO. Both leave us with more toxins that we would like. When its all said and done, all these toxins can elevate all the wrong hormones in the body. Largely estrogen based hormones. They also put extra stress on the body which can elevate cortisol and inflammation in the body as well.


Reduction of inflammation is one key for balancing out your hormonal cascade and getting leaner (lowing excess bodyfat). So the trick is understanding what you can control, and what you cant. At least directly at least. We can choose to walk more and drive less when possible. That improves the air, and even the water quality.


You can control using filtered water. You can control using BPA free containers. You can control the foods you buy. A simple rule when buying food – If it comes in a package, read the label (ingredients matter more than the numbers) and if you buy food that doesn’t come in a package, know what is organic, and raised with minimal pesticides etc.


OVER-Sprayed fruits and vegetables at the market include:

Apples, celery, cherry tomato, cucumber, sweet bell pepper, white potato, summer squash, kale, spinach, strawberry (the MOST over-sprayed), grapes, hot pepper, imported nectarines, peaches. Always buy these organic. You have a greater chance at buying organic when you shop at the Farmers Markets. You can always ask the produce manager at your grocery store what is organic. They SHOULD know. If they dont, walk out of the store. Same goes for butchers. If they dont know how the animal was raised, leave.


To your health, enjoy!


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