1. food and drink
2. food
3. grains and pasta

Step-By-Step Guide to Boosting Your Metabolism, Increasing Your
Energy, and Dropping Body Fat in Just 24 Days...
Guaranteed!
About The
24 Day Challenge
Table Of Contents
Welcome
Pg 1
Entry Form
Pg 2
Taking Before And After Photos
Pg 3
Challenge Q&A
Pg 4
Nutrition Tips
Pg 5
Fat Fighting Foods
Pg 7
Nutrition FAQ’s
Pg 8
Daily Nutrition Log
Pg 9
Exercise Tips
Pg 10
Shoulders
Pg 11
Arms
Pg 12
Chest
Pg 13
Abdominals
Pg 14
Back
Pg 15
Legs
Pg 16
Workout Plan
Pg 17
Nutrition Evaluation Q&A
Pg 18
Exercise Evaluation Q&A
Pg 20
Results Tracking Worksheet
Pg 21
Week #3 Assessment Checklist
Pg 22
Week #6 Assessment Checklist
Pg 23
Week #9 Assessment Checklist
Pg 24
Week #12 Assessment Checklist
Pg 25
Summary
Pg 26
The 24 Day Challenge is an awesome
program with awesome results. For participants, it will be life changing.
You are about to start on a journey that
could be the catalyst to making lasting
physical changes for you and for your
family. When you are feeling healthy and
fit, everything else in life just tends to go
better...everything.
I look forward to helping you reach all of
you health and fitness goals.
The 24 Day Challenge has helped
countless people get a kick start on
their journey to better health. On
average, a person loses 10 pounds
and 10 inches throughout the
24 day plan.
It flat out delivers!
A Personal Welcome From Us
Your Best Body Begins Here!
Dear Friend,
The journey ahead of you will not be easy, but if you stick with this and complete the 24-Day
Fat Loss Challenge...
This is guaranteed to be the most rewarding experience of your life!
After all, if you don’t have your health, you have nothing. On the flipside, with excellent health
you really do have everything, as you will see in just a few short weeks (only 24 days) from now.
The point of this little info-pack is so you can find out more about the 24 Day Fat Loss
Challenge, how to enter, and how to track your results. Plus, you will also find several sections
dedicated to helping you achieve the health and fitness goals you desire (like nutrition tips, an
exercise plan, and more).
You will also notice photos and testimonials scattered throughout this report of people that
have done the challenge in the past. Let these reassure you, and inspire you… If they can do it, so
can you. Absolutely you can!
The trick is just to get started and stay committed, which is why this manual was developed after all, everyone loves a challenge, right?
Why not become one of these success stories? Whether you think you can or you think you
can’t, you’re right! There is no reason why you can’t become a walking billboard, so you can inspire
others to take the 24-Day Challenge and regain control of their health and therefore their life.
Let this motivate you, but don’t lose site of the main goal; a better body, better health and a
better life.
Best of success.
“Before I started, I weighed 207 pounds, did not
exercise, and my eating habits were horrible. I
was drinking a gallon of Mountain Dew a day just
to keep up at work. I was exhausted and felt
unhealthy. I lost 22 pounds during the first 24
days, taking me to 185 pounds and I have kept
with the program and am almost to 175. My pant
size went from a tight 38 to a comfortable 34. My
energy is incredible. I don’t feel like I have to take
a nap in the afternoon anymore.”
- Pat Wood
www.Advocare.com Page 1
Entry Form
24 Day Challenge
INSTRUCTIONS: First, print off this page.
Fill out your personal information now, and then fill out the “BEFORE” box underneath, being as accurate as you can with your
measurements. The more measurements you take, the better you can track. Make sure you take a before photograph.
The reason we ask for a photograph is because we award on overall results. Weight is a good indicator of overall results, but a
photograph will help, too. Once you’ve filled out the before box, put this to the side and start the challenge (there’s exercise and
nutrition tips in this info-pack for you).
After your 24-Days is up, fill out the “AFTER” box (again we need your new weight and a new photograph), sign the entry form and
send it or give to your coach/trainer.
Full Name: _________________________ __ Phone #:________________________
Evening Phone: _______________________ E-mail: _________________________________
Occupation:___________________________ Birth Date:______________________________
Street Address:___________________________________ City:__________________________
State:__________________________________ ZIP Code:_________
BEFORE
AFTER
Challenge Start Date: _______________
Challenge End Date: _______________
Start Date: _______________
End Date:_______________
Starting Weight: _______________
New Weight: _______________
Optional Measurements
New Optional Measurements
Right Arm:____________
Shoulders: ____________
Chest: _______________
Waist: _______________
Hips: _______________
Right Thigh: _______________
Right Calf: _______________
TOTAL: _________________
Dress Size: _______________
Right Arm:____________
Shoulders: ____________
Chest: _______________
Waist: _______________
Hips: _______________
Right Thigh: _______________
Right Calf: _______________
TOTAL: _________________
Dress Size: _______________
Body fat%: _______________
Body fat%: _______________
Signature:__________________________________________ Date:________________
www.Advocare.com Page 2
Taking Before & After Photos
Say Cheese!
About The Importance of Taking Photographs:
While nobody likes to look at a less-than-desirable photograph of themselves, some initial “before”
photos will provide you with a great reference in the future for those times when you say, “I don’t feel
like anything’s happening.”
While you might not feel like anything is happening, (because when you’re looking at yourself in the
mirror every day and it’s hard to notice small changes), I can assure you changes are happening BIG TIME! Comparing a photograph of yourself every three to six weeks will allow you to really start
seeing those changes occur and you’ll get excited about the results. That way you’ll be more
motivated to continue with your program and do everything-it-takes to be successful in achieving
your goals.
Tips for Winning Photos
Clothing
•
•
•
•
Wear the same type of clothing in the “before” and “after” photos
Swimsuits, shorts or exercise clothes are preferred
Remember that if you’re covering up parts of your body, it will be difficult to show your
progress
Don’t cover your legs with long shorts or “cut” them out of the picture
Photos
•
•
•
•
•
•
•
•
Professional photos aren’t necessary, but remember, the only way we can see your
transformation is with good, clear photos
Try taking them outside in the morning or late evening, as the light is generally better
Take your photos against a plain background
If you’re not using a digital camera, to ensure your photos turn out, don’t wait until the last
minute to have them processed
Stand with your arms at your sides in both the “before” and “after” photos.
Include your entire body, from head to toes
Try to fill the photograph with yourself. If you stand too far away, it may be hard to see
your great results
Keep a copy of your photos for yourself
www.Advocare.com Page 3
Question and Answers
About The Your Best Body Challenge
Q.
What is the 24 Day Fat Loss Challenge all about?
A.
The 24-Day Fat Loss Challenge was created to inspire people to make exercise and proper
nutrition a top priority in their lives. Lots of people know what they’re supposed to do, but
they need a great incentive to get started. And what better incentive is there than for you to
be able to build a better body, get you feeling great and change people’s lives? That’s what
the 24-Day Fat Loss Challenge is all about.
Q.
I’d like to accept the 24-Day Fat Loss Challenge, but I don’t know a lot about nutrition. How
can I learn more?
A.
You can get lots of great information on nutrition and training right here in this booklet. There
are also many top fitness professionals involved with Advocare that can be a resource to
help you with any specific exercise or nutrition help you need.
Q.
I’m not sure if I’ll be able to reach my weight loss goal in just 24 days. Is it OK if I enter the
24_Day Fat Loss Challenge more than once?
A.
Absolutely. In fact, that’s a great idea to keep you motivated and on-track to achieving your
goals. I admire those with the strength of character to keep at it. 24 Days is just the
beginning. Remember this is a journey, not just a one time event. Over time you will
achieve success. There are options of how you can continue making progress after the initial
24 days are over. Ask the person who started you out on the challenge for what to do next.
Q.
Do I have to keep track of my weight or body fat percentage to officially compete in the
Challenge?
A.
Well, you do have to include your weight on the entry form (Page 3) . However, body fat
percentage is optional. Please share the information about your progress that is meaningful
to you. For some it will be body composition percentages, for others it may be cholesterol
levels or blood pressure. Many women for example find that dress size is a meaningful
indicator; whereas men find that keeping track of their waist size and the size of their arm or
leg to be a good measure of success. But that’s up to you. The more measurements you
take the better you can track your progress and show change. The only thing that is 100%
mandatory is your weight.
Q.
I don’t belong to any gym. How can I get
started on the training portion of the
Challenge?
A.
You don’t have to belong to a gym to
complete the training portion of the 24-Day
Program. In fact, you can even perform the
program exclusively at home. The exercises
are simple. You can run or walk outside for
the cardio workout, or use an exercise bike
or any other type of cardio equipment.
www.Advocare.com Page 4
Nutrition Tips
#1 Rule For Weight Loss - Eat Right!
I hate to say it, but it’s so true; you are what you eat.
And if you want to lose weight (or gain weight) stay off that treadmill and don’t touch those weights
until you’ve first taken a long, hard look at what you eat.
The trick to good nutrition (and therefore faster results) is to feed your
body a combination of protein and carbohydrates every few hours. This
ensures proper recovery from workouts AND optimal energy levels
throughout your day. Balanced nutrition is the key. And believe it or not,
for best results, you should eat 5-6 (small) meals each day instead of the
“3 square meals” you’re used to.
Here’s a quick “ingredients checklist” you want to stick to when creating
your own meals from now on. The better you stick to this, the better your
body will be when the 24 days are up…
6 Foods That Will Make You
Fat Fast (avoid like plague)
1. Alcohol
2. Soda
3. Trans Fat Foods
4. Fried Food
•
Protein - Choose a portion of lean protein, such as chicken
breast, ground turkey, fish or steak. Protein is essential for
building toning and building muscle.
5. White Bread
6. Full-fat Milk & Yogurt
•
Carbohydrates - Choose a portion of complex carbohydrates,
I say “avoid like the plague,” but
such as a small baked potato, sweet potato, a 1/2 cup of brown in reality these food are OK in
rice or a slice of whole-wheat bread.
moderation… like once a week.
•
Vegetables - Add a portion of vegetables with at least two
meals each day.
•
Essential Fats - Consume one tablespoon of unsaturated oil
daily (olive oil is best) or 3 portions of salmon per week. Not all
fats make you fat!
•
Water - Drink at least 8-10 glasses of water each day.
If you’re a big consumer of any
of these, it’s essential you cut
down significantly for a better
body, and better health.
Again, balanced nutrition is the key. You can do all the workouts in the world, but you just won’t be
maximizing your results until you fix the way you eat. That’s why you need to start with nutrition first,
because otherwise a lot of the time you spend exercising is wasted.
Here’s Some More Helpful
Nutrition Tips For Speedier Results
Your Rumbling Belly Is Lying To You. You’re NOT Hungry: A lot of times when people feel
hungry, they’re not. They’re just dehydrated. If you drink enough water, your body will be balanced
and function the way that it’s meant to. This is very important to aid the release of stored fat.
A good rule of thumb is 8-12 glasses per day. But if you live in a warmer, more humid climate or are
on the heavier side (not for too much longer!), then you’ll need to drink even more.
www.Advocare.com Page 5
What “Catabolic” Really Means: When the body is breaking
down its own tissue, this is referred to as a catabolic state.
This happens when you don’t eat enough protein; your body
essentially eats itself! Not a pretty picture.
You MUST eat enough protein everyday so your body doesn’t
have to eat itself!
The Importance of Snacks Each Day: Most people have
time to eat a good lunch and dinner, but it’s the snacks in
between and getting a complete breakfast that are the most
difficult - and the most important!
The REAL “big secret” to weight loss,
and getting great results with the 24-Day Fat
Loss Challenge is simply excellent nutrition.
That’s when having a good meal replacement product is
required. In choosing a quality meal replacement product,
you’ll want to look for one that has a good balance in protein, high fiber, and a low glycemic index.
Typically, healthy shakes and bars are excellent for this. They’re convenient and give you all the
good stuff - stock-up!
Supplement Yourself: When I talk about supplementation, I’m NOT talking about stimulants and
artificial-type-products. Those are dangerous and should be avoided at all times.
What I’m talking about are whole-food, natural, and high quality nutrition-supplement-type-products.
Things like multi-vitamin minerals, antioxidants, meal replacement, and exercise recovery products.
These type of supplement products are essential to provide your body with the nutrients lacking in
our food today.
A USDA study showed that 97% of all Americans don’t get the nutrients they need from food alone,
and this includes you! You must supplement to get complete nutrition today. Again, I can point you in
the right direction with supplementation. There’s a lot to know and it’s a bit of a minefield if you don’t
know what you’re doing.
I started the 24 Day Challenge mainly to
support my fiancé in her weight loss
journey. I didn’t expect much because I was
already exercising and eating what I thought
was right. I was shocked by how quickly my
body changed. I lost 10 pounds of fat and no
muscle. I am leaner now than I have ever
been, plus I feel incredible.
-Casey Comstock, 26
www.Advocare.com Page 6
A Big Fat List Of
Fat Fighting Foods!
If you can use one of each of these ingredients for your 3 “main meals” each
day you’ll be off to a flying start with the 24-Day Fat Loss Challenge. Just add
water to drink.
Vegetarian
Proteins
Fruit or vegetables will work for snacking in-between meals.
Seitan
Tempeh
Tofu
Proteins
Carbohydrates
Vegetables
Fats
Chicken breast
Baked potato
Broccoli
Avocado
Turkey breast
Sweet potato
Asparagus
Sunflower seeds
Lean ground
turkey
Yams
Romaine Lettuce
Pumpkin seeds
Swordfish
Squash
Texturized vegetable
protein
Soy foods
Veggie burgers
Fats to Avoid
Carrots
Cold-water fish
Butter
Fried foods
Orange roughy
Pumpkin
Cauliflower
Natural peanut
butter
Haddock
Steamed brown
rice
Green beans
Low-sodium nuts
Salmon
Steamed wild rice Green peppers
Olives and olive oil
Tuna
Pasta
Mushrooms
Safflower oil
Crab
Oatmeal
Spinach
Canola oil
Lobster
Barley
Tomato
Sunflower oil
Shrimp
Beans
Peas
Flax seed oil
Top round steak
Kidney beans
Brussels sprouts
Top sirloin steak
Corn
Artichoke
Mayonnaise
Lean ground beef Strawberries
Cabbage
Buffalo
Melon
Celery
Lean ham
Apple
Zucchini
Egg whites
Orange
Cucumber
Trout
Fat-free yogurt
Low-fat cheese
Whole-wheat
bread
Low-fat cottage
cheese
High-fiber cereal
Wild-game meat
Whole-wheat
tortilla
Whole grains
www.Advocare.com Page 7
Sweets
Whole-fat dairy
products
Cleanse Phase: 1st 10 days nutrition plan!
Days 1-3, read the full directions inside the Advocare Cleanse box before starting.
Immediately after you wake up: Fiber Drink: mix it in 8 oz of water. The longer fiber sits the thicker it gets, so
stir it up and drink it down!
Follow with Spark and 3 Catalyst
Breakfast options: (pick one)
1) Advocare Meal Replacement Shake mixed in 12+ oz of water, add ice and blend or shake
2) Oatmeal with raisins and scrambled egg whites (1 yolk per 3 whole eggs)
3) Low sugar cereal (kashi brand) and scrambled egg whites
Mid morning snack options: (pick one)
1) Apple with almonds
2) Advocare snack bar
3) Deli turkey meat with string cheese
Second Spark can be consumed 30 minutes before lunch or 1 hour after lunch. Best results on an empty stomach.
Lunch options: (pick one)
1) Wrap with lean meat: deli roast beef, chicken or turkey Lite cheese/lettuce/tomato or other vegetables
2) Large green salad with lean meat (chicken or tuna) Add in vegetables from food list Paul Newman’s dressing
3) Chicken Caesar Wraps from Healthy Meals Cook Book (See Page 11)
Mid afternoon snack options: (pick one)
1) Small piece of fruit from food list with protein from list (deli turkey)
2) 1% cottage cheese with berries
3) Advocare snack bar
Supper options: (pick one)
1) Steak Salad from Healthy Meals Cook Book (See Page 11)
2) Salmon Teriyaki with pineapple (See Page 15)
3) Lean meat from list (portion size of fist) 2 servings of fibrous vegetables from food list
Before bed: Take contents of packet labeled Herbal Cleanse Tablets (3 pills) in Herbal Cleanse box.
Success keys:
♦ Drink plenty of water to help flush out toxins. Rule is 1/2 your body weight in ounces. Spark and rehydrate count as
sugar free options.
♦ Get fully invested before you start. Have all of your Advocare products and your food ahead of time. Preparation is a
key to success.
♦ Cut out all alcohol, pop and coffee during the first 10 days! Spark will give you the energy and mental focus you
need. Whatever you give your body it will crave more of. Give it high quality nutrition and it will want more.
♦ No fried foods, cut out refined sugars and white starches: white bread, white pasta, etc.
♦ Eat healthy fats such as avocados, nuts/seeds, olive/olive oil.
♦ Eat plenty of lean protein to feed lean muscle so your body can burn stored fat for fuel. “Feed muscle/starve fat”
www.Advocare.com Page 8
Cleanse Phase: 1st 10 days nutrition plan!
Days 4-7, read the full directions inside the Advocare Cleanse box before starting.
Immediately after you wake up: Spark and 3 Catalyst
Take the contents of the Probiotic Restore pack: 2 white capsules
NO FIBER DRINK ON DAYS 4-7!
Breakfast options: (pick one)
1) Advocare Meal Replacement Shake mixed in 12+ oz of water, add ice and blend or shake
2) Oatmeal with raisins and scrambled egg whites (1 yolk per 3 whole eggs)
3) Low sugar cereal (kasha brand) and scrambled egg whites
Mid morning snack options: (pick one)
1) Apple with almonds
2) Advocare snack bar
3) Deli turkey meat with string cheese
Second Spark can be consumed 30 minutes before lunch or 1 hours after lunch. Best results on an empty stomach.
Lunch options: (pick one)
1) Wrap with lean meat: deli roast beef, chicken or turkey Lite cheese/lettuce/tomato or other vegetables
2) Large green salad with lean meat (chicken or tuna) Add in vegetables from food list Paul Newman’s dressing
3) Chicken Caesar Wraps from Healthy Meals Cook Book (See Page 11)
Mid afternoon snack options: (pick one)
1) Small piece of fruit from food list with protein from list (deli turkey)
2) 1% cottage cheese with berries
3) Advocare snack bar
Supper options: (pick one)
1) Steak Salad from Healthy Meals Cook Book (See Page 11)
2) Salmon Teriyaki with pineapple (See Page 15)
3) Lean meat from list (portion size of fist) 2 servings of fibrous vegetables from food list
Before bed: Take contents of packet labeled Herbal Cleanse Tablets (3 pills) in Herbal Cleanse box.
Success keys:
♦ Drink plenty of water to help flush out toxins. Rule is 1/2 your body weight in ounces. Spark and rehydrate count as
sugar free options.
♦ Get fully invested before you start. Have all of your Advocare products and your food ahead of time. Preparation is a
key to success.
♦ Cut out all alcohol, pop and coffee during the first 10 days! Spark will give you the energy and mental focus you
need. Whatever you give your body it will crave more of. Give it high quality nutrition and it will want more.
♦ No fried foods, cut out refined sugars and white starches: white bread, white pasta, etc.
♦ Eat healthy fats such as avocados, nuts/seeds, olive/olive oil.
♦ Eat plenty of lean protein to feed lean muscle so your body can burn stored fat for fuel. “Feed muscle/starve fat”
www.Advocare.com Page 9
Cleanse Phase: 1st 10 days nutrition plan!
Days 8-10, read the full directions inside the Advocare Cleanse box before starting.
Immediately after you wake up: Take the contents of the Probiotic Restore pack: 2 white capsules
Fiber Drink: mix it in 8 oz of water. The longer fiber sits the thicker it gets so stir it up and drink it down!
Follow the fiber drink with Spark and 3 Catalyst
Breakfast options: (pick one)
1) Advocare Meal Replacement Shake mixed in 12+ oz of water, add ice and blend or shake
2) Oatmeal with raisins and scrambled egg whites (1 yolk per 3 whole eggs)
3) Low sugar cereal (kasha brand) and scrambled egg whites
Mid morning snack options: (pick one)
1) Apple with almonds
2) Advocare snack bar
3) Deli turkey meat with sting cheese
Second Spark can be consumed 30 minutes before lunch or 1 hours after lunch. Best results on an empty stomach.
Lunch options: (pick one)
1) Wrap with lean meat: deli roast beef, chicken or turkey Lite cheese/lettuce/tomato or other vegetables
2) Large green salad with lean meat (chicken or tuna) Add in vegetables from food list Paul Newman’s dressing
3) Chicken Caesar Wraps from Healthy Meals Cook Book (See Page 11)
Mid afternoon snack options: (pick one)
1) Small piece of fruit from food list with protein from list (deli turkey)
2) 1% cottage cheese with berries
3) Advocare snack bar
Supper options: (pick one)
1) Steak salad from Healthy Meals Cook Book (See Page 11)
2) Salmon Teriyaki with pineapple (See Page 15)
3) Lean meat from list (portion size of fist) 2 servings of fibrous vegetables from food list
Before bed: You are done with the cleanse tablets so you will not take them on days 8-10.
Success keys:
♦ Drink plenty of water to help flush out toxins. Rule is 1/2 your body weight in ounces. Spark and rehydrate count as
sugar free options.
♦ Get fully invested before you start. Have all of your Advocare products and your food ahead of time. Preparation is a
key to success.
♦ Cut out all alcohol, pop and coffee during the first 10 days! Spark will give you the energy and mental focus you
need. Whatever you give your body it will crave more of. Give it high quality nutrition and it will want more.
♦ No fried foods, cut out refined sugars and white starches: white bread, white pasta, etc.
♦ Eat healthy fats such as avocados, nuts/seeds, olive/olive oil.
♦ Eat plenty of lean protein to feed lean muscle so your body can burn stored fat for fuel. “Feed muscle/starve fat”
www.Advocare.com Page 10
Chicken Caesar Wraps
(Serves 2)
Ingredients:
2 x cup Caesar Salad Mix
2 x 4 oz. Chicken Breasts Cooked
1 x cup Shredded Parmesan Cheese
1 x cup Sliced Mushrooms
1 x tablespoon Light Mayo
2 x Tortilla Wraps (whole-wheat)
Directions:
1. Heat tortillas
2. Chop chicken and toss with salad
3. Mix mushrooms, cheese and a spoonful of mayo
in with the salad and chicken
4. Roll up mix in heated tortillas and serve
Per Serving:
Calories: 385
Protein: 31.6 g
Carbohydrates: 26.5 g
Fat: 15.5
Cholesterol: 75.5 mg
Sodium: 674.5 mg
Fiber: 2.9 g
Steak Salad
(Serves 2)
Ingredients:
8 Oz Flank Steak
6 Oz Field Greens
2 Tbsp. Olive oil
¼ Cup Lemon Juice
Salt
Pepper
Directions:
1. Pan grill steak, 3-4 minutes each side
2. Sprinkle steak with salt & pepper then slice
3. Mix with salad, drizzle with olive oil and lemon
then serve
Per Serving:
Calories: 412
Protein: 33 g
Carbohydrates: 6.7 g
Fat: 28.7 g
Cholesterol: 81 mg
Sodium: 112.3 mg
Fiber: 4.2 g
www.Advocare.com Page 11
Veggie Burger
(Serves 2)
Ingredients:
2/3 x cup Black Beans
1/4 x Onion
1/4 x cup Rolled oats
1 x teaspoon Chili powder
1 x Small Egg
Salt to taste
Pepper to taste
2 x Burger Bun
4 x Lettuce Leaf
Directions:
1. Add all indigents into a food processor
until mushy (not including bun and lettuce)
2. Remove and shape into burgers (add
water or oats to mixture if needed)
3. Cook in oil, about 3 minutes for each side
4. Serve in bun with lettuce
Per Serving:
Calories: 327
Protein: 15.3 g
Carbohydrates: 60.3 g
Fat: 7.3 g
Cholesterol: 106.5 mg
Sodium: 635.3 mg
Fiber: 8.3 g
“I had a goal to lose 50 pounds by my 50th
birthday. I started with the 24 Day Challenge. I learned what to eat, when to eat it
and how to exercise correctly. I feel great
and have changed my whole lifestyle. By the
way, I actually beat my goal and have
kept the weight off!”
-Deb Anderson
www.Advocare.com Page 12
MAX Phase: days 11-24 nutrition plan!
Days 11-24, read the full directions on the MNS box before starting.
Immediately after you wake up: Spark and 3 Catalyst and the contents of your colored pill pack from the MNS box
(see instruction guide in the following pages.)
Breakfast options: (pick one)
1) Advocare Meal Replacement Shake mixed in 12+ oz of water, add ice and blend or shake
2) Oatmeal with raisins and scrambled egg whites (1 yolk per 3 whole eggs)
3) Low sugar cereal (kasha brand) and scrambled egg whites
-Take the contents of the two white packs (MNS) with breakfast. You have consumed better nutrition at this point
than 75% of America!
Mid morning snack options: (pick one)
1) Apple with almonds
2) Advocare snack bar
3) Deli turkey meat with sting cheese
Take the contents of the second colored pill pack (MNS box) 30 minutes before lunch with the Spark.
Second Spark can be consumed 30 minutes before lunch or 1 hour after lunch. Best results on an empty stomach.
Lunch options: (pick one)
1) Wrap with lean meat: deli roast beef, chicken or turkey lite cheese/lettuce/tomato or other vegetables
2) Large green salad with lean meat (chicken or tuna) Add in vegetables from food list Paul Newman’s dressing
3) Chicken Caesar Wraps from Healthy Meals Cook Book (See Page 11)
Mid afternoon snack options: (pick one)
1) Small piece of fruit from food list with protein from list (deli turkey)
2) 1% cottage cheese with berries
3) Advocare snack bar
Supper options: (pick one)
1) Steak Salad from Healthy Meals Cook Book (See Page 11)
2) Salmon Teriyaki with pineapple (See Page 15)
3) Lean meat from list (portion size of fist) 2 servings of fibrous vegetables from food list
Evening snack (optional): Choose protein choices from the food list; cottage cheese, Muscle Gain shake, scrambled
egg whites.
Success keys:
♦ Drink plenty of water to help flush out toxins. Rule is 1/2 your body weight in ounces. Spark and Rehydrate count as
sugar free options.
♦ Get fully invested before you start. Have all of your Advocare products and your food ahead of time. Preparation is a
key to success.
♦ Cut out all alcohol, pop and coffee during the first 10 days! Spark will give you the energy and mental focus you
need. Whatever you give your body it will crave more of. Give it high quality nutrition and it will want more.
♦ No fried foods, cut out refined sugars and white starches: white bread, white pasta, etc.
♦ Eat healthy fats such as avocados, nuts/seeds, olive/olive oil.
♦ Eat plenty of lean protein to feed lean muscle so your body can burn stored fat for fuel. “Feed muscle/starve fat”
www.Advocare.com Page 13
This product is to be taken on days 11-24. If I were able to take only one product the Metabolic Nutrition System (MNS) would be my choice. It is actually 5 different products in one which is why they call it a system. It
is not a “diet pill” per say. It is high quality nutrition to bridge the gap between what you eat and what your
body actually needs.
It contains your multi vitamin, fish oil (omega fats), high powered anti oxidant, extra calcium, craving control
(to curb fat and sugar cravings) and a time released energy product to keep you feeling balanced all day. (This
product will replace any stand alone vitamins you may have been taking in the past.)
Continue to follow your nutrition plan but add this product in as recommended in the directions above. DO
NOT starve yourself to try and help things out. You need to eat while on this program. Your body will crave
more of what you give to it. I have all of my clients on this product and the longer they stay on it the better it
continues to work.
www.Advocare.com Page 14
Salmon Teriyaki With Pineapple
(Serves 2)
Ingredients:
2 x 4 oz. Salmon Fillet
2 x tablespoon Sake
1 x teaspoon Sugar
1 x tablespoon Soy Sauce
8 x Pineapple Chunks
Water
Directions:
• Sear salmon fillet in skillet (couple of minutes for
each side)
• Remove salmon from skillet and add a splash of water, sake, a little sugar and soy sauce
• When mixture is thick return salmon to skillet with pineapple chunks and turn until done.
Per Serving:
Calories: 290
Protein: 26.3 g
Carbohydrates: 10.5 g
Fat: 14.1 g
Cholesterol: 71 mg
Sodium: 357 mg
Fiber: .5 g
The Waldorf
(Serves 2)
Ingredients:
2 oz. Walnuts
1 x Apple
1 x cup diced Celery
6 oz. Field Greens
1 x tablespoon Olive oil
Directions:
• Chop walnuts, apple and celery
• Toss chopped pieces with salad mix and
ive oil
Per Serving:
Calories: 301
Protein: 6.6 g
Carbohydrates: 13.4 g
Fat: 27.2 g
Cholesterol: 0 mg
Sodium: 82 mg
www.Advocare.com Page 15
ol-
Nutrition FAQ’s
Your Burning Questions Answered!
Q.
How can eating six meals per day actually help me lose fat?
A.
It doesn’t make sense, right? Everyone thinks if you want to lose fat you go on a diet, you eat
less. Frankly, that’s baloney. And it’s dangerous.
There are three reasons why eating frequently, in the range of five to six small meals per
day, helps you lose weight. First, smaller meals are less likely to be stored as fat. Second,
frequent meals help stabilize blood sugar levels and control insulin. This insulin control helps
you stay in a fat burning state. Lastly, every time you eat, your metabolism is raised
(meaning you use up more food as energy) due to a process called thermogenesis.
Thermogenesis is simply the name for the process of your body burning calories during the
digestion process. That’s right, it takes energy (calories) to digest food. So eating itself is like
getting a “mini-workout” on the inside without all the sweating and groaning.
Q.
So what about carbohydrates, I thought carbs make you fat?
A.
There are “good carbs” and “bad carbs”. There are also carbs that fit somewhere in the
middle. Bad carbs are highly processed and refined. This would include things like the
refined flour found in cake, traditional pancakes, regular tortillas, white bagels, etc. These
carbs elicit a large insulin spike in the body and are easily converted to fat. These are called
“high glycemic index” type carbohydrates.
The carbs I recommend you eat are predominantly whole grains, fruits, and vegetables. In
addition, you’ll always be combining your carbs with protein sources when you eat. The
protein diminishes the negative “insulin-spiking” effect of carbs. The lean proteins, combined
with the fibrous carbs you’re eating will minimize or eliminate any negative effects of the
whole grains and fruit. Phew! What a mouthful!
Q.
What about alcohol, can I still drink during the 24-Day Fat Loss Challenge?
In a word, no. Alcohol is like liquid fat. It will not help you’re fitness goals. It’s essentially a
toxin and as soon as you intake it, your body is working hard and fast to get it out. It
interferes with your metabolism, will take you out of a “fat burning” state, and lower your
body’s ability to produce those crucial muscle-building, fat-burning hormones that you’re
working hard to build up.
I recommend eliminating alcohol from your diet. But if you must, limit yourself to 1-2 drinks
on the weekend only. But go with light beer or wine.
A.
What about eating out?
For those times when you must eat out, don’t be afraid to ask for “special” preparation
instructions for your food. A lean piece of fish or chicken, some “dry vegetables” (no added
butter or oil) and a baked sweet potato or brown rice. Skip the desert and drink lots of water
with lemon. No cocktails.
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www.Advocare.com Page 17
PROOF
I was reading an article over breakfast one morning that was so shocking, it about made me spit
my bran flakes all over the table :).
Here's that article:
Reuters
Study shows value of food diary in losing weight
By Will Dunham
Tue Jul 8, 3:25 PM ET
"Keeping a food diary -- a detailed account of what you eat and drink and the calories it packs -- is
a powerful tool in helping people lose weight, U.S. researchers said on Tuesday.
The study involving 1,685 middle-aged men and women over six months found those who kept
such a diary just about every day lost about twice as much weight as those who did not.
The findings buttressed earlier research that endorsed the value of food diaries in helping people
lose weight. Companies including Weight Watchers International, Inc. use food diaries in their
weight-loss programs.
"For those who are working on weight loss, just writing down everything you eat is a pretty powerful technique," Victor Stevens of Kaiser Permanente's Center for Health Research in Portland said
in a telephone interview.
"It helps the participants see where the extra calories are coming from, and then develop more
specific plans to deal with those situations," said Stevens, who helped lead the study published in
the American Journal of Preventive Medicine.
The technique also helps hold dieters accountable for what they are eating, Stevens said.
The study involved people from four U.S. cities: Portland, Oregon; Baltimore, Maryland; Durham,
North Carolina; and Baton Rouge, Louisiana. Their average weight loss was about 13 pounds (6
kg). But those keeping food diaries six or seven days a week lost about 18 pounds (8 kg) compared to 9 pounds (4 kg) for those not regularly keeping a food diary.
The average age of people in the study was 55.
They were asked to eat less fat, more vegetables, fruit and whole grains, exercise 180 minutes a
week mostly by walking, attend group meetings, and keep a detailed food diary.
Blacks made up 44 percent of the people in the study. The researchers noted that black Americans have a higher risk than whites for conditions linked to obesity including type 2 diabetes and
heart disease.
"Keeping a food diary doesn't have to be a formal thing. Just the act of scribbling down what you
eat on a Post-It note, sending yourself e-mails tallying each meal or sending yourself a text message will suffice," Dr. Keith Bachman, another Kaiser Permanente expert, said in a statement."
www.Advocare.com Page 18
Yes, the ultimate body transformation secret is journaling!
USA Today reported on a similar study, just keeping a simple food diary can DOUBLE weight loss!
Surprised? Shocked? How can spending 10-15 minutes per day writing help you transform your
body in record time?
Well, for me there are 3 good reasons for that...
Why Journaling Works Like A Charm
Accountability - you are forced to answer to yourself at the end of every day. And the person
you want to let down least is usually you... So if you commit to journaling each day, you'll
quickly get tired of writing about poor results and start doing something about it.
Clarity - As you journal you get a better idea of what you've done and what you need to do to
achieve your health & fitness goals. You are constantly reminding, reviewing and replanning which gives you a clear path to follow. You're not left guessing and procrastinating.
Motivation - Keeping a daily record is great because anytime you feel down you can very
quickly flick through your journal and see how far you've come; instantly giving you the selfesteem boost you need to keep pushing towards your goals.
That's a powerful combination, right?
So, let's talk about how you can get started...
Have Your Own Body Transformation...Start Journaling
The first thing you need to decide on is how you are going to journal...
You see there's the classic pen and pad. You can pick up a simple journal online at Amazon, or in
your local store.
The benefits of this are great, and it’s quite simple to get started. All you need is your pen and
journal (which you can take with you anywhere, should you want write something down).
Plus, I believe writing with pen in hand really cements in your conscious what you put down on paper. Giving you more clarity and understanding.
The other option is to go 21st century and blog!
If you have basic computer skills then you can get started blogging for free on www.blogger.com,
www.wordpress.com and more!
Or, if you want you can even vlog (video blog) posting on YouTube or wherever. It's not as easy to
do this daily, but you can certainly do a weekly weigh in video.
The big benefit of this is you're making your quest for a better body public, and that means you are
more accountable. You can't start and then stop because of how other people might perceive you.
www.Advocare.com Page 19
And that can be a really big factor.
What Do You Journal About?
The classic way to journal for a body transformation is by writing down everything you eat each day,
and tracking all the calories you consume.
Keep a food diary.
But, take it a step further.
Keep an exercise diary too. Detail what you did each day, whether it was a workout, or a walk. And
even small things too, like taking the stairs instead of the elevator.
As I mentioned earlier, a weekly weigh-in (plus photo) is always good too, so you can actually see
the results of your efforts.
Besides tracking the physical aspect of your new health & fitness lifestyle, journal about how you
feel too. This is very important for self-esteem and motivation. Remind yourself of why you're doing
this.
Here's what a typical journal entry might look like...
My Body Transformation Journal
Thursday
Daily food diary:
Bran flakes w/ skimmed milk
Apple
Chicken salad
Chips
Big Mac Meal
Granola bar
www.Advocare.com Page 20
250 calories
70 calories
700 calories
140 calories
1100 calories
100 calories
Daily exercise:
Missed my planned workout, but walked for 30 minutes today after work to make up
Thoughts & moving forward:
Started the day well but slipped up towards the end because I worked late. Will miss out on weekly "treat" meal
tomorrow and have a healthy meal to make-up.
Consumed 2,360 calories today! Must do better.
Again because of work I missed out on my workout, but
went for a 30 minute walk after dinner which I was happy
about. Not as good as a workout but at least I did something active instead of plunking down in front of the T.V.
Feel good about doing that today.
Moving forward I will see what I can do about work so it
doesn't interfere with my health regime... Or maybe I'll put
together a Plan B for days when I am unexpectedly
thrown off schedule.
Pretty straight forward and shouldn't take you more than 15 minutes per day. The
critical key for success with journaling is commitment and consistency. Another great
resource is www.DailyBurn.com. It is an online nutrition tracker that is free and it already has all of the Advocare products entered in so you just enter your daily foods
and it does all the work.
www.Advocare.com Page 21
Daily Nutrition Log
You’ll Need To Print About 24 Of These...
Date: __________________
Meal #1 (breakfast)
Protein(gm)
Carbs(gm)
Fats(gm)
Calories
Protein(gm)
Carbs(gm)
Fats(gm)
Calories
Protein(gm)
Carbs(gm)
Fats(gm)
Calories
Protein(gm)
Carbs(gm)
Fats(gm)
Calories
Protein(gm)
Carbs(gm)
Fats(gm)
Calories
Protein(gm)
Carbs(gm)
Fats(gm)
Calories
Protein(gm)
Carbs(gm)
Fats(gm)
Calories
Totals:
Meal #2 (am snack)
Totals:
Meal #3 (lunch)
Totals:
Meal #4 (afternoon snack)
Totals:
Meal #5 (dinner)
Totals:
Meal #6 (evening snack)
Totals:
Daily Totals:
Percentage of daily calories:
Daily Goals:
Difference:
How much water did you drink today?
Was it enough? Y or N
Did you take your vitamins and supplements today? Y or N
How would you rate yourself on management to your plan today (scale of 1-10 with 10 being the best)? 1 2 3 4 5 6 7 8 9 10
www.Advocare.com Page 22
Exercise Tips
The “Other Part” Of Weight Loss
With nutrition down, the next sure-fire way to a skinnier waistline is good old fashioned exercise. I’ll
share a few quick exercises you can get started with right now.
First...
Always, Always, Always Start With A Warm-Up
Before going “at it” whether it’s strength or aerobic training you’re doing, you
must always for up first. Tearing a muscle or stretching something further than
it’s meant to go can have you sidelined for at least a few weeks, and that only
slows down your progress. It’s just crazy to miss this crucial step out.
The goal of a warm-up is to get your body ready for a workout, I’ll typically start
mine by getting the heart beating and the blood pumping with a quick, light jog
(no more than 5 minutes).
Afterwards I stretch, starting from the upper body and working my way down.
Paying more attention to the muscles I am going to be using the most as I train.
A good warm-up and
stretch is essential
The Two Categories Of Exercise
You’ll Want To Focus On
After warming up, you’ll start either one of two types of exercise - aerobic or strength training - you’ll
need to prioritize depending on what your goals are. Assuming it’s weight loss, a mixture of the two
works best. I’ll give you an example workout plan and the end of this session so you can see what I
mean, let me give you a few exercise for each first…
Aerobic exercise is excellent for your heart and circulatory system, it’s also a big calorie burner…
Walking, running, jump-rope, cycling and swimming are all good examples of accessible aerobic
exercises you can get started with.
As for strength training, the goal here is to build muscle for a toned, lean look on the outside. But
also because on the inside, muscle burns up calories fast. Which means while you’re watching T.V.
or even sleeping, you’re burning calories faster than you normally would.
It’s important to note that, typically, strength training will not turn you into Arnold Schwarzenegger…
Unless that’s your goal. For most of my female clients, that obviously isn’t their goal and so the
strength training I prescribe is designed to tighten up, not bulge your body.
On the other hand, a lot of my male clients don’t mind bulging biceps and so I work with them on
higher intensity strength training.
Whatever YOUR goal is, the strength training exercises I am about to share will get you results. If
you want to significantly grow your muscle, increase the weight load as you progress. However, to
stay toned, work with lighter weights.
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Shoulders
Strength Training Area #1
Over the next pages I will show you some simple exercise you can do to build muscle. Again, If your
goal is to look muscular, then you want to want build upon the resistance by adding weights after a
few days to a week.
However, for the lean look, light weights (5lbs) will work just fine. Make sure to vary your exercises
though for maximum results. If you do shoulder press in week 1, do a dumbbell raise in week 2. This
prevents your body from getting used to your exercise regime, and slowing your progress.
Stability Ball
Shoulder Press
Start/End Position
Midpoint Position
Rear Deltoid Raise
Start/End Position
Midpoint Position
Side Dumbbell Raise
Start/End Position
www.Advocare.com Page 24
Midpoint Position
Arms
Strength Training Area #2
If you are wondering about repetition for these exercises, there is no exact answer. Everyone is
different.
A good rule of thumb, however, is to go until you can’t go any longer (not pass out - can’t), but can’t
lift the dumbbell or whatever with the same vigor as when you started.
Bench Dip
Start/End Position
Midpoint Position
Dumbbell Curl
Start/End Position
Midpoint Position
Triceps Pressdown
(with machine or tube)
Start/End Position
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Midpoint Position
Chest
Strength Training Area #3
You may have noticed we’re working our way down the body; shoulders, arms and now chest. For
maximum results, it’s better to do strength training this way because if you keep working the upper
body, not giving it time to rest and re-stock its energy, which means it needs to pull from its fat
storage... which is obviously a good thing.
So although the focus with these exercises is the chest, you will still feel your shoulders, arms and
other parts of the upper body benefiting, too.
Stability Ball
Chest Press
Start/End Position
Midpoint Position
Stability Ball
Push Up
Start/End Position
Midpoint Position
Resistance Tube
Chest Press
Start/End Position
www.Advocare.com Page 26
Midpoint Position
Abdominal
Strength Training Area #4
It’s hard to find two trainers that agree on the best way to tight, toned abs (or a ripped six-pack). I
definitely think there is more than one right way, but it makes sense for me just to share with you
what’s worked for my other clients.
Two crucial, yet almost always neglected, areas are the lower abdominal muscles and your lateral
abdominals (flanks - the fleshy bit in-between your last rib and hips). Fear not, these areas are covered in the exercises below...
Stability Ball Crunches
To really work the lower
abs here, hold the midpoint
position for 2-3 seconds
Start/End Position
Midpoint Position
Horizontal Cable
Rotations
Start/End Position
Side Plank
Midpoint Position
Front Plank
Up, down, up down...
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Up, down, up down...
Back
Strength Training Area #5
I’ve never figured out why, but no one ever really thinks to work on their back when exercising. Your
spine is pretty important and you absolutely MUST do back exercises with any training program.
You’ll sometimes see big bodybuilders hunched over like gorillas almost, this generally means
they’ve not spent enough time on their back, and so the big bulk on their front almost doubles them
over. As you can imagine, this may lead to terrible back problems later in life.
Dumbbell Pullover
Start/End Position
Midpoint Position
Stability Ball
One-Arm Row
Start/End Position
Midpoint Position
Pull down
Start/End Position
www.Advocare.com Page 28
Midpoint Position
Legs (And Butt)
Strength Training Area #6
Last but not least… these strength training exercises target the lower body.
Remember, before any workout always warm-up, AND don’t forget to warm-down too!
Lunges
Start/End Position
Midpoint Position
Squats
Start/End Position
Midpoint Position
Leg Deadlift
Start/End Position
www.Advocare.com Page 29
Midpoint Position
Simple Workout Plan
Let’s Put Everything Together
Again, I can’t give exact weights and repetitions, so it’s up to you to get to know your body and your
limitations. What I will stress, though, is start off on the easy side and work up to avoid injury.
If you push yourself to the limit on the first day, you’ll be hobbling around for the next five or so and
that’s obviously not going to help you towards your health and fitness goals. And don’t forget about
incorporating good nutrition into you 24-Day Fat Loss Challenge success plan, too.
Sample Exercises
Sample Exercises
Monday - 45 minute,
upper body strength
training
Stability Ball Chest
Presses
Friday - 45 minute upper
body strength-training
workout
Stability Ball Push Ups
Stability Ball Push Ups
Dumbbell Pullovers
Dumbbell Pullovers
Dumbbell Curls
Dumbbell Curls
Bench Dips
Tuesday - 20 minute
high-intensity aerobic/
cardio session
Stability Ball Chest
Presses
Bench Dips
Running intervals
Cycling
Saturday - 20 minute highintensity aerobic/cardio
Running intervals
session
Cycling
Jump Rope
Jump Rope
Wednesday - 45 minute
lower body strengthLunges
training workout
Sunday - Rest!
Stability Ball Crunches
Squats
Leg Deadlifts
Thursday - 20 minute
high-intensity aerobic/
cardio session
Running intervals
Cycling
Jump Rope
REMEMBER!
Allow an extra 10 - 15 minutes on top of these times
For warming up, warming down an stretching.
www.Advocare.com Page 30
Stay in bed
Nutrition Evaluation Q&A
Questions That Will Come Up When You Get Started
Q.
I’m doing great with the exercise component of my program, but struggling overall with the
nutrition component. What do I need to do?
A.
This is common struggle for most when changing their lifestyle around. Ultimately it’s really a
matter of planning, organization, and discipline. Most of the struggles I see clients dealing
with are not from lack of discipline, though. They simply have busy lives and having good
food ready-to-go when it’s time to eat is the main source of frustration.
Some solutions that have worked for many in the past are to plan out your meals for the
week ahead. If you’re bored with your current options, try using a service online where each
week you’ll receive updated meal plans, recipes, and grocery shopping lists. Try to set aside
1 or 2 days of the week where you cook several meals, then get a lot of Tupperware and
refrigerate or freeze the meals so they’re ready to grab-and-go when you need them. You’ll
save a ton of money on eating out, have better quality and tasting food, and most importantly
you’ll be practicing the habits required to support your goals.
Another option that has worked for many clients of mine who are super busy, and don’t even
have the time to cook at all is to use a private chef meal-delivery service. Check locally to
find services that do this. Each month you can pick out your meals for the month ahead, and
they’ll delivery weekly meals ready-to-go for you. All meals are gourmet, organic, high-quality
ingredients and again, less expensive than eating out. They’ll even cook for special diets like
vegan, micro-biotic, etc. to accommodate your needs and preferences.
A final note: when you plan ahead and are organized, it’s MUCH easier to follow through with
your program. The discipline part pretty much takes care of itself.
Q.
I’m struggling to get all meals in during the day, missing snacks or breakfast. How can I do
better with that?
A.
I recommend keeping your snacks and breakfast pretty steady, that way it becomes a routine
and a habit. Use the lunch and dinner meals for variety. If your on a running-out-the-door-inthe-morning fast paced schedule, then a quick meal replacement shake in the magic bullet
blender (see nutrition resources) takes about 30 seconds to prepare, is complete, and you
can drink it in the car on the way to work. Also a great option for kids instead of the sugar
cereals and pop tarts.
For snacks, remember shakes are always the best meal replacement option because they’re
easy to prepare fast, are complete and in 2 minutes you can drink one down and keep on
truckin’ with your day.
Many people that are in an office during the day will simply keep an extra blender (magic
bullet) at work and it’s the same procedure as in the morning.
If you’re stuck in meetings, on the road, etc., then remember energy and nutrition bars are
your next best choice. But be careful, most of the common brands you’ll find in gas stations
www.Advocare.com Page 31
and convenience stores are so high in sugar and saturated fat that you might as well be
eating a candy bar. Try the snack bars I recommend - they’re guaranteed and you’ll like em’.
Q.
How do I add more protein to my diet?
A.
Getting protein in at breakfast is one of the common challenges people face because protein
is not in the typical American breakfast of high carbohydrates and sugar. If you don’t want to
use a meal replacement product, and like having oatmeal or some type of grain, then good
protein-only sources to include in your breakfast are either a protein powder supplement like
Energizing whey protein or some type of meat like turkey or even the new salmon breakfast
sausage patties.
Q.
I’m doing well most of the time, but have cravings and struggle with a sweet tooth. What can
I do?
A.
Most people struggle with cravings because their blood sugar is fluctuating up and down
throughout the day. The easiest way to fix this is by making sure to have balanced minimeals throughout the day. Breakfast, snack, lunch, snack, dinner, optional snack if
necessary. Make sure to include protein and fiber with each meal. DO NOT EAT
carbohydrate-type foods by themselves.
Typically, having a good meal replacement product for your snacks eliminates this problem
completely.
If you’re struggling with a sweet tooth after dinner, or in the evenings, try some healthy
options. Another meal replacement shake with LOTS of ice can substitute for ice-cream and
will taste like a super think chocolate milk-shake. Feeding your body this balance of protein
and fiber during these times will stabilize your blood sugar and stop most cravings dead in
their tracks.
Another great dessert option is to make home-made popsicles with a healthy sports drink.
Make your own popsicle plastic kits cost just a couple bucks at your local kitchen store, and
are great when your looking for a late night fix!
Before I started the 24 Day Challenge, my eating
habits were horrible and I didn’t have the energy
to workout. My results were incredible! I lost 10%
body fat and 13 pounds of fat. I now have tone
and definition. The increase in energy is the best
part. My day goes better and I actually enjoy
working out now. The 24 Day Challenge was the
kick start I needed.
- Amanda Becvar, 25
www.Advocare.com Page 32
Exercise Evaluation Q&A
Questions That Will Come Up When You Get Started
Q.
I’m struggling to complete all my scheduled workouts. I usually get half of them in. What can
I do to do better?
A.
What I usually see clients struggling with is balancing exercise the overwhelming demands
that their work, family, and other responsibilities put on their lives.
Remember, if you don’t put this (your health and fitness) as priority #1 in your life, you’ll be
no good to anyone else and much less productive in everything else you do. Take care of
YOU first and the rest will take care of itself.
So let’s talk strategy. Morning workouts are generally the best idea for busy folks. It’s a great
time, when there is no work, no family, and no other social obligations. All you have to do is
make sure you get to bed early enough to get up and hit it first thing.
Also, you’ll benefit from having an “accountability partner”. This may be a coach, a friend, a
workout partner, your spouse, doesn’t matter. Just someone that you report to and check in
with on how you’re doing with following through with your plan. If your plan (scheduled
workouts) isn’t working, then you’ve got to make some changes. Don’t give up, keep making
changes until you’ve got it right.
Q.
I’m following through with my workouts, but can’t see results. What’s wrong?
A.
First off, just remember exercise is not an overnight solution. Stick with it.
Generally though, I trace this problem back to 2 or 3 areas. Either nutrition is poor (not
getting all snacks and protein in) or you’re not challenging yourself to push hard enough with
your workouts. Or you’re not getting enough rest and recovery to allow your body to grow.
(Sometimes it’s a combination of all the above).
If the problem is from nutrition, read through the nutrition section again and the Nutrition
Evaluation Q&As back a few pages. It’s likely you’re missing something.
If you think you might not be pushing yourself with the workouts, get a workout partner or
work with a personal trainer to help you “push through” to the next level.
If you’re not getting enough rest or recovery, increase your sleep at night to at least 8 hours.
Some people even need more than that. Another important area for muscle growth, strength
increase, and recovery is post workout nutrition.
Are you consuming a post workout shake immediately after your workout? If not, why?
You’ve got to make that a habit to consume a post-workout recovery shake within 15 minutes
after your workout - every time, without exception. When you do that, you’ll notice a
tremendous response. Results don’t lie!
www.Advocare.com Page 33
Results Tracking Worksheet
Do what you can with the old measuring tape
Start
date:
3 weeks
date:
6 weeks
date:
Measurements
Right arm
Shoulders
Chest
Waist
Hips
Right Thigh
Right Calf
Skinfolds (Male)
Chest
Abdominal
Thigh
Skinfolds (Female)
Tricep
Supriliac
Thigh
Body Weight
Body fat %
Lean Mass
Fat Mass
www.Advocare.com Page 34
9 weeks
date:
12 weeks
date:
Assessment Checklist
Review And See How Well You Are Sticking To A Healthy
Lifestyle… Then Adjust Accordingly For The Next 9-Weeks
Nutrition:
How many meals are you eating on average each day?
________
Are you eating a full breakfast (with protein) each day?
YES
NO
Are you getting in complete snacks in-between your meals?
YES
NO
Are you taking your vitamins each and every day?
YES
NO
Have you eliminated your alcohol consumption?
YES
NO
How much water are you drinking each day?
_______
Have you been tracking your daily caloric intake?
YES
NO
Is it in line with your calculated needs?
YES
NO
If not, where can you make adjustments?
YES
NO
Have you been completed each of your strength training sessions?
YES
NO
Are you completing your cardiovascular training sessions?
YES
NO
Is your strength increasing?
YES
NO
Are you making sure to warm-up, cool-down, and stretch before
and after every workout?
YES
NO
Exercise:
Overall:
Identify your strengths: What’s going really well with your program right now?
Identify areas for improvement: What components of your program are you struggling with?
Action steps to improve results: What action steps can you take to improve your program for the
next 3 weeks?
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Summary
How’s The Journey Been For You?
Where were you when you started? (write a quick summary of how you felt, how you looked, why
you wanted to change and why you chose to participate in the 24 Day Fat Loss Challenge)
How did you feel 2-weeks into The 24 Day Challenge? (Was it hard? Did you doubt yourself?
Were you starting to see results? Were you starting to feel results? What made you keep going?)
Where are you now that you are done? (What results have you achieved? How do you feel? How
has your life changed? Do you see yourself sticking to this? Where do you see yourself in the future?)
*** Please submit this with your entry form and Before & After photos ***
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