hotsparkmama

Support for health & wellness

New Year New You 24 Day Challenge / Max Phase / Day 15

on January 20, 2015

Before AdvoCare fell into my lap, I was an almost lethargic person. I went to bed exhausted every night, tossed and turned a LOT, woke up tired and draggy every morning and yawned, listless throughout the whole day…counting down the minutes until “nap time”. Now (most days) I’m up at 4:30 am and I GO all day~

We are 15 days into our 24 DC, that gives us just over a week to kick it into high gear 🙂 If you’ve been on the fence w/ your exercise and you’re anticipating losing 10 lbs, well then you better pump it up (I’ve admitted several times when I topped in at over 200 lbs the only exercise I started with was walking but I faithfully got up every morning and DID IT! Now, that I’ve lost the weight and just want to maintain muscle tone (& it’s too cold to walk) I stick more to “body weight” exercises – push ups, squats, plants, etc – but once it warms back up outside I’ll be back into my walking routine. I’m one of the busiest people I know but we’ve got to make time for our health! If we have children, they NEED us around! If they have children, we NEED to be here for them! I ain’t gonna lie, sometimes I get lazy about nutrition, it’s a lot of work but my family’s health depends on it ❤

Day 15 / Max Phase
Spark + Before breakfast pack (+Catalyst +Thermoplus opt)
BREAKFAST: Meal Replacement Shake (Vanilla w/ handful blueberries)
**I TAKE BOTH OF MY “WITH MEAL” PACKS AT BREAKFAST (But you can split them between two meals or both at either)
SNACK: Carrots w/ hummus (may dip a few rice chips too) and fruit
**30 MINS BEFORE LUNCH CONSUME YOUR LAST PACK
LUNCH: “Cleansing/Detox” Soup
SNACK: Egg-free apple mug muffin
DINNER: Pork tenderloin w/ cinnamon sweet potatoes
**IF YOU HAVE OMEGAS LEFT YOU CAN TAKE 2 W/ DINNER but this is not a must

CLEANSING DETOX SOUP
1/4 cup water (or vegetable broth)
1/2 of a red onion, diced
2 cloves garlic, minced
3 celery stalks, diced
3 medium carrots, diced
1 small head of broccoli, florets
1 cup chopped tomatoes
1 tablespoon fresh ginger, peeled and minced
1 teaspoon turmeric (I used powdered)
1/4 teaspoon cinnamon
1/8 teaspoon cayenne pepper, or to taste (optional)
fine-grain sea salt and black pepper, to taste
6 cups water (or 4 cups vegetable broth + 2 cups water)
2 cups kale, de-stemmed and torn in pieces
1 cup purple cabbage, chopped
juice from 1/2 of a small lemon (or a whole lemon, depending how much lemon flavor you prefer)
INSTRUCTIONS
In a large pot, add the water and turn on the heat to medium-high. After it’s hot, add the onion and garlic. Sauté for 2 minutes, stirring occasionally. Add the celery, carrots, broccoli, tomatoes and fresh ginger. Stir and cook for 3 minutes, adding in extra water or broth as needed (another 1/4 cup). Stir in the turmeric, cinnamon, and cayenne pepper plus salt and pepper to taste.
Add in the water or vegetable broth and bring to a boil. Reduce heat and simmer for 10-15 minutes or until vegetables are soft. Add in the kale, cabbage and lemon juice near the last 2-3 minutes of simmering.
Enjoy!

EGG-FREE APPLE MUG MUFFIN:
1 tablespoon coconut oil, melted in mug
2 tablespoon unsweetened applesauce
1 1/2 teaspoons ground chia seeds
1 1/2 teaspoons ground flax seeds
3 tablespoons water
1/4 teaspoon vanilla
1 teaspoon maple syrup
1/2 teaspoon plain gelatin (I use gluccomannan)
2 tablespoons coconut flour
1 teaspoon arrowroot starch
1/2 teaspoon cinnamon
1/8 teaspoon baking powder
Pinch of salt
Combine and mix your coconut oil, applesauce, chia seeds, flax seeds, water, vanilla, maple syrup and gelatin in your mug
Let sit for 3-5 minutes or longer
Add in your coconut flour, arrowroot, cinnamon, baking powder and salt, mix well
Microwave for 2 1/2 minutes and let cool

HERB PORK TENDERLOIN W/ CINNAMON SWEET POTATOES:
1 lb pork tenderloin
2 tsp fresh thyme
2 tsp fresh rosemary
1/4 tsp nutmeg
1/4 tsp garlic powder
2 sweet potatoes, peeled and 1/4 inch sliced
5 tbls grass fed butter, divided
1/4 tsp nutmeg
1/4 tsp sea salt
1 tsp cinnamon
Maple Butter (optional)
2 teaspoons maple syrup
For the sweet potatoes:
Heat oven to 425 degrees.
In a large bowl, melt 2 tablespoons butter in the microwave.
Add in sweet potatoes, cinnamon, nutmeg and salt. Toss until all sweet potatoes are evenly coated.
Place slices onto a non-stick rimmed baking sheet. Cook for 10 minutes.
For the tenderloin:
Melt butter in large oven-safe skillet.
Brown each side of the pork loin for 2 minutes.
Pop in the oven for 12 minus until internal reads 145 degrees.
For the maple butter:
While pork in roasting, mix butter with maple syrup.
Serve pork tenderloin with a dollop of maple butter and a side of cinnamon sweet potatoes.
Mmmmm :p

Here are 5 of the best bodyweight exercises to help you burn fat in as little time as possible:

1. Jumping Jacks I know what you’re probably thinking, “Aren’t jumping jacks a little basic?”Well, yes and no. They’re basic in so far as they’re a simple exercise, and you probably did them in pre-school, but that doesn’t mean they aren’t effective.
Jumping jacks can help you burn fat and get fitter, but the real reason I put them at the top of the list is because they’re a great way to warm up. Performing them before your workouts or other bodyweight exercises will help prepare your body for exercise, making your workout more effective and increasing your fat burn.

2. Push-Ups Push-ups are one of the best upper body exercises in existence, hands down (pun intended!). Even with access to a barbell and dumbbells, I often opt for the good, old-fashioned push-up instead. That’s because they’re convenient (no waiting around for a machine to free up), they develop a great deal of strength, and they are arguably safer for the shoulders than many weight-bearing exercises. Plus, there are a ton of variations to make them more difficult.
The problem is, people don’t always do them properly. Here’s how to do them right:
Keep your head, neck, torso, and hips in a straight line. (It helps to brace your abs.)
Keep your elbows close to your body—don’t let them flare out.
Lower yourself down, and then push back up in a controlled movement.
If a regular push-up is too difficult, do them against a wall to begin with. Using the same form as above, stand facing a wall, place your hands against the wall in front of you and push back and forth. Over time, do this on lower surfaces (such as a sturdy table or chair), until you are eventually ready to do a regular push-up from the floor.

3. Squats are often hailed as the king of exercise moves.That’s because they involve a lot of muscles, which in turn means they burn a lot of calories. You learned to walk by squatting, but as natural this movement is, you might have forgotten how to do it. Here’s what you need to get started:
Stand with your feet shoulder-width apart.
Keeping your heels planted, lower your body as far as you can by pushing your hips back and bending your knees until your thighs are parallel to the floor.
Pause, and quickly stand back up again.

4. Burpees are an awesome, calorie-torching, strength-building, full-body exercise. (But I cannot do them w/ my Meneires issue 😦 ) They’re also hard work, so it’s important you master your form and ease yourself in. Just follow these simple steps:
First, get into a squat position (as above).
At the bottom of the squat, reach your hands out and onto the floor in front of you.
Kick your feet back into a push up position.
Return your feet to the squat position as fast as possible.
Immediately jump up into the air as high as you can.
Squat back down and repeat!
The great thing about burpees is that they are a high-intensity exercise. This means that not only will you burn calories at the time, but they will ramp up your metabolism so much that you’ll be burning additional calories throughout the rest of the day.

5. Jumping rope was one of my all-time favorite exercises. It’s the only exercise on this list that requires some equipment, but a rope is so cheap I think I can get away with it. Similarly to jumping jacks, jumping rope is a great way to warm up, but the great thing about it is that it can easily be made more difficult. If you continually push yourself to get quicker, do it for longer, or learn new techniques, you can ensure that it never becomes too easy.
Keeping the intensity high is a sure-fire way to burn loads of calories and melt fat fast!
Remember if you have “head” issues like I do you have to learn how to modify your exercise to fit your needs. Ex. Jumping Jacks, I can’t actually do those correctly b/c of the up & down BUT I can do them slower just one side at a time. I can jump rope but I can’t do it both feet at time, I do it the way we were taught when lil’ like you’re skipping smile emoticon There’s always a way (but the BURPEES? Those are an absolute NO for me…those and mountain climbers) :/

 

**I am an Independent Distributor of AdvoCare nutritional supplements and when purchasing through my website www.chellespark.com I will receive a commission.  I’d love to talk to you about how you can save 20-40% off retail prices 🙂   **I am an Independent Distributor of Essential Oils and when purchasing through my website I will receive a commission.  I’d love to be your guide through the journey of essential oils, let me tell you how to save 25% on all your essential oil purchases ❤

The information on this site is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

 

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