Clean eating for a happier & healthier life
My 15 Tips for the Advocare 24-Day Challenge
Gifs: the fun way to show it.
1. Build your own bundle (for custom flavor choices!)
I would definitely recommend "building your own bundle" because it's the same price and you get to choose your own flavors with a lot more options than the standard pre-set bundle.
[ Days 1-10: Cleanse Phase ]
Product 1: Herbal Cleanse
This baby helps rid the body of toxins and waste. I think you'll be amazed at how "clean" your body feels after the cleanse. Choices: Citrus and Peaches & Cream. Peaches & Cream is the winner here. I like to mix it with the Mango Strawberry Spark.
Product 2: OmegaPlex®
Omega-3 fatty acids to help aid in metabolism and overall health. No choices here; the same bottle comes standard with all bundles.
Product 3: Spark
If you've never had Spark, you get to pick 2 flavors that come in individual packets for the bundle. For future & additional orders of Spark, though, I definitely recommend getting the canister instead of the pouches because you get more for your dollar and believe me, you'll want more Spark before you know it. Choices: Watermelon, Mango Strawberry, Pink Lemonade (my fave!), Mandarin Orange, Fruit Punch, Grape, Citrus and Cherry
[ Days 11-24: Max Phase ]
Product 4: Metabolic Nutrition System™ - MNS®
3 choices:
MNS® C: higher level of appetite control (my personal fave)
MNS® E: more energy (keep in mind more caffeine, too)
MNS® 3: appetite control and energy
Product 5: Meal Replacement Shake
4 choices: Chocolate Mocha, Chocolate, Vanilla and Berry. The chocolate one is
hands down the best in my opinion. Seriously delicious. (Only drink these during the Max Phase)
Product 6: A Second box of Spark packets!
[ Add-Ons ]
You of course don't need to add on anything for the 24-Day Challenge to be successful. I've just been taking products for the last year and know what I like. I really like to supplement the challenge (and take them when I'm not doing the challenge) with these 2 products:
Carb-Ease® Plus
Helps support healthy blood glucose (which is SUPER important to me with my blood sugar issues) as well as the breakdown of carbohydrates.
Catalyst™
Often called "lipo in a bottle"- it's definitely not that, but it is great. It helps maintain muscle mass during exercise & weight management.
3. Take "Before" measurements & Photos.
I know, it sucks. It really does. If you have a long way to go, that Day 1 measurement and photo taking session is probably going to suck, I'm not going to lie. But do it, trust me. Take pictures in a bikini you want to wear with confidence once you've achieved your goals: front, side, and back pictures. Take measurements with little to no clothes on for accurate measurements (Check out his handy printable chart if you're not into the MyFitnessPal App):
Neck: Measure halfway between the chin and the collar bone.
Shoulders: Measure at the widest point
Chest: Arms relaxed at side. Tape should go over the nipples.
Waist: Measure with the tape passing over the belly button
Hips: Measure the widest point with your feet together.
Thighs: Measure at the widest point
Calves: Measure at the widest point
Arms: Measure half way between the shoulder and elbows.
Then, take the measurements and pictures again on Day 24. You'll be SO glad you took them on Day 1, too to show your progress.
4. Plan out your meals.
Use the Daily Guide as a resource to choose from, and then plan out your breakfasts, lunches, dinners, and snacks for the week. Then, stick to it. Write it down, reference it, and follow it. When I did it the first time, I found it much less stressful to have to plan it once, then just look back at my plan to make sure I was on track rather than having to try and make the "right" choices several times a day when you get hungry.
After you get the hang of actually eating clean and healthy, the meal planning will come easier, and following the plan will come naturally...I promise.
5. Journal it (I use MyFitnessPal)
I like it because it keeps me on track, but if you find it miserable, then really, don't do it. You want this to be fun, too. I find that logging it in gives me a plan for the day. It also gives you something to reflect on if you need to make some changes if you feel stuck.
I love MyFitnessPal because you can use it on your phone, be friends with people, share food diaries with one another, encourage each other, keep each other on track, etc. Find me! My username is jk_vaughn
6. Don't you be cheatin'
Seriously. If you already think you're not mentally prepared to follow this to it's core, then wait a bit. This was designed to work as written, not with a side of pepperoni pizza and an extra large glass of white wine. You'll end up feeling horrible about it, and this challenge is about positive change.
It's only 24 days (for the challenge). It's 24 days to help jumpstart you into continuing a healthier lifestyle. If you find it's not for you, then you can figure out a change that works better for your personal goals. I think you'll find, though, that if you stick to the challenge guidelines you will be pleasantly rewarded.
7. Incorporate at least *some* exercise.
No, you don’t have to exercise to see results. You should, though. Not only should you be moving around no matter what dietary guidelines you are following, but it will only help aid in your 24 Day Challenge success. It doesn’t have to be a marathon. Walk your dog around the block. Get on the elliptical or stationary bike and read People for a half hour.
As you cleanse your body during the challenge and start to gain more energy and health, you’ll find yourself actually wanting to get some exercise in. Advocare has some workout DVDs, but I actually prefer solo gym time and the Couch to 5K app. If DVDs are more your style, though, go for it!
8. At least *try* to give up the coffee, tea, pop, & booze.
I mean, it's 24 days. Give your body a rest. You can start to incorporate properly proportioned amounts of coffee, tea, and alcohol after the challenge.
I won’t lie, it’s hard. Happy hours aren’t quite as happy at first. Mornings will seem impossible without coffee. (Drink your Spark!) But it does get easier as you start to “detox” and feel better.
9. Drink your water.
Buy a Bubba Jug. (I just love mine; I fill full with ice in the morning and refill it with water throughout the day and it keeps my water ice cold ALL day long.
Take your weight, divide in half, and that's how many ounces of water you need to be drinking per day out of that jug.
10. Eat from the earth.
"If it doesn't come from the ground or an animal don't eat it" is a pretty good general rule of thumb to follow. You don't need expensive, "special" foods to stock your pantry with. If at all possible, avoid Dairy Products (cow’s milk, yogurt, butter, ice cream, etc.) Dairy products contain lots of sugars and will feed the toxins that you are trying to cleanse out.
Shope in the produce section. Buy veggies, fruits, nuts, and lean meats. You'll be set.
11. Make healthy versions of your faves.
Eating healthy and clean most certainly does not have to be boring. I've blogged about healthy swaps before here and you can literally type in "healthy _____ alternative" into Pinterest and get 1,000,000 + results to your liking.
Zucchini noodles instead of spaghetti, cauliflower rice instead of rice, cauliflower mashed potatoes, “pizza” turkey-stuffed pepper peppers, etc. The list is endless and so customizable to your specific preferences, all with items you can buy in your fresh produce section! If it’s summer, get to the Farmer’s Market; you won’t regret it.
12. Weigh yourself sparingly.
Maybe weigh yourself on Day 11 and Day 24. If you must. Losing weight on the 24 Day Challenge is one of the rad benefits that happens along with it. Seeing past the scale is so much more important, though: How you’re feeling, how your skin looks, how your clothes are looser, your energy levels are up, your exercise has increased, your cravings are fewer, your bad habits are out the door...those are all better than that number on the scale.
I actually did a post on this once when I was feeling down about the scale: "20 little things I’ve celebrated when the scale is not moving."
13. Grab onto a support system.
Grab a buddy, grab a family member. Do the 24 Day Challenge with them. Start on the same day. Motivate each other. It's always easier with someone else by your side. If you can't find someone to do it with, talk to your Advocare Distributor. My team is so great and we have such a great support system. Questions, advice, tips, etc.
Feel free to email me if you have any questions or want to be connected with our amazing support system.
14. Plan ahead for "Day 25" and beyond.
If you've decided you like the products and might get a few more, signing up as an Advocare "Distributor" is your way to go. It is bascially like signing up for a CostCo membership. You sign up as a distributor for a one-time fee of $79. (You can sign up before buying your 24 Day Challenge bundle to save 20% on that, too!) This is what I did, knowing I'd probably end up buying more than $29 worth of products after the challenge to make it worth it.
With that $79 you get an actual $50 worth of Spark and Slam products and then a minimum of 20% off any and every Advocare purchase from that point forward until the end of time (as long as you pay your annual $50 "membership" fee) with no responsibilities or quotas.
15. Go Ham.
Look at you and your bad self. Embrace this. Keep up your healthy ways. Inspire & motivate others to embrace health and surround yourself with people doing the same. Cheers to a new, healthier life. Go ahead and dance like no one's watching.
I hope you found these tips helpful and that you are feeling exciting about the challenge. Feel free to e-mail me if you have any questions or head here for more info on how to start your challenge and be a part of our awesome support system!
xoxo,
Kaitlin
2. Read the included guidelines.
You're paying for it; you might as well know everything you can to do it 100%. There are also several online aids that are awesome:
1. Advocare Daily Guide (food suggestions, portion sizes, directions on all phases, etc. in an easy to follow guide!) Print out the log and write in your progress.
2. Advocare Challenge App You can read the mixed reviews here, but this app crashes a LOT and sometimes loses information, so if you’re going to use it for the forums, supplement reminders, etc. I’d keep a paper copy of your measurements, too. As far as using another App, though, I'd go with MyFitnessPal (Sorry, Advocare).
I log my food, water, exercise, weight, and measurements (multiple days, not just days 1, 11, and 24) in the MyFitnessPal app, set up supplement reminders on my iPhone, and use the printed Daily Guide checklist.
Advocare 24 Day Challenge Results