Change 1 Thing Today to Lose Weight

You know you MUST do something to lose some weight and start taking charge of
your health but the task seems so daunting that you’ve been putting it off
for too long. Well, no more! Its time to take action and change one thing to
start down the path to losing weight and reaching your It may seem small and insignificant, but changing one thing can in fact make a big difference.

 Get up and get your metabolism going.  When you skip breakfast your blood sugar, insulin and energy levels stay low and therefore you are not burning body fat or performing at your best.  If you feel like you don’t have time in the mornings to make a hot breakfast like eggs and oatmeal then grab an AdvoCare Meal Replacement Shake and go, its probably the most balanced meal you will have all day!

2. DRINK MORE WATER: Shoot for 100-120 ounces today. Fill your water bottle up at least 4 times today and drain it.

 What? You want me to eat MORE food to lose weight?  Yep, that’s right. Help keep your hunger at bay and therefore your will power in check by having a healthy snack between meals today. Be sure to have a protein/fat/healthy carbohydrate for your snack such as an apple, boiled egg, and almonds together. You can also have half an AdvoCare Meal Bar or an AdvoCare Snack Bar.

 Start reducing sugar by having anAdvoCare Spark instead of your regular soda today.  I can tell you from experience that this former Dr. Pepper addict lost 5 pounds alone by putting down my DP and having a Spark instead.  It works!

 I know its obvious, but say no to dessert, sweets, and sugar today.  If you still feel hungry after your meal or you are still craving a little something, first of all drink a glass of water and wait 5 minutes.  If you are still hungry have a little more protein and wait another 5 minutes to see how you really feel in your tummy (not your head) and if you are indeed still a little hungry then go for a piece of fruit and a few nuts.

: This one change will not only give you more micronutrients from the vegetables, but you’ll get more fiber and a smaller insulin spike which will help you BURN fat instead of MAKE fat.

If you have a regular workout routine or a gym membership, GO! No excuses just get it done, you won’t regret it.  If you are having a hard time getting motivated to workout, or you don’t have a place to train, go for a walk after lunch or dinner. Just go, don’t worry about how far or how long, it can be a 10 minute walk around the block that’s great, just get out and move. If you are ready to take the next step consider getting theAdvoCare CanYou24 DVD series they are scaled for all levels and will give you a great workout in 24 minutes.

If you normally sit down in the evening with a glass or two of wine or a cocktail consider swapping that out tonight for a cup of green tea or an AdvoCare Oasis drink. You’re looking for relaxation and a little stress relief, I know and I totally get it! AdvoCare Oasis is loaded with polyphenols and antioxidants which is exactly what you need to reduce stress, and relax without the calories of alcohol that you don’t need right now. Alcohol also will prevent you from getting the deep sleep you need as well.

 What? More snacking? I thought I wasn’t supposed to snack especially at bedtime??? Not necessarily so. If you eat your dinner early, say around 6pm and then don’t go to bed until 10-11pm that’s a long time to go without any nutrition.  Your body will need a small healthy snack to keep your insulin in check and therefore help you BURN body fat while you sleep. Psychologically you will also have an advantage at dinner time and keep it under control knowing you still get to eat one more time before bed.  Give yourself every advantage to succeed by having regular meals and snacks planned so you don’t get too hungry and totally blow it. You can repeat your earlier snack from the day, or have some leftover dinner, or have an AdvoCare Snack Bar.

The average adult needs 7-8 hours of sleep per night to be fully rested and if you are working out or an athlete you need 9+ hours for your body to repair and recover. In reality we are getting 4-6 hours which is a sad amount of sleep and no where near what we need.  Here’s the deal and maybe this will be the one thing you change today after you read this: you will not lose weight if you’re not getting enough sleep. When we are sleep-deprived our cortisol and stress levels actually increase which is counterproductive to weight loss. There’s a lot of research out there on the psychology of sleep and what we need to do to get a good night’s sleep but I’ll sum it up and let you know what works for me: have a routine at bedtime, take a hot bath or shower, no TV or screen of any before bed, if you read it should be an actual book or a device that simulates paper, your bedroom should be dark and cool, and if your’e still having trouble falling and staying asleep look into AdvoCare Sleep Works its an herbal sleep aid with melatonin.

Change ONE THING today and be successful! You’ll be surprised how easy it will be to keep going and to build new habits that will get you closer to your goals! 
* These recommendations were written by Heather Hodges. These statements have not been evaluated by the Food and Drug Administration. AdvoCare products are not intended to diagnose, treat, cure or prevent any disease.
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Example of a Day of Food

Our culture consumes waaaaaay too many carbohydrates so we are seeing the effects of that at our waist lines. We need more protein, less carbs and more healthy fats. Remember that fruit and vegetables are carbs too just like bread, rice, pasta and potatoes. However, eating the RIGHT carbs together with lean protein and healthy fats yields great results. Remember, a meal or snack should consist of all 3 macronutrients: lean protein / healthy fat / low glycemic carbohydrate. Here is an example of how I recommend you eat on a daily basis. You will add in your other AdvoCare supplements if you are on the Cleanse Phase or Max Phase or on a maintenance program.

Amounts are for a woman, men can multiply between 1.33 and 1.5 based on muscle mass and activity level. 

7:00 Spark and 3 Catalyst
8:00 Meal Replacement Shake
10:00 1-2 boiled egg, 1/2-1 apple, 6-12 almonds
12:00 Salad with 4-6 ounces of chicken and 1 boiled egg (if you prefer not to eat the yolk, eat 2 egg whites instead), loads of raw veggies like cucumber, bell peppers, tomatoes etc and balsamic vinaigrette with olive oil. Avoid sugary dressings.
3:00 3 Catalyst (Spark as needed)
3:30 2 ounces of tuna, 1/2 tsp mayo, other half of apple (or celery sticks with raw no sugar peanut or almond butter)
6:30 4-6 ounces of lean protein (chicken, turkey, fish, pork, steak etc.) 1-2 cups steamed, grilled or sautéed veggies. Be sure to have some kind of healthy fat for dinner too (olive oil, olives, avocado, raw nuts, seeds)
9:30-10:00pm 2 ounces of lean protein (such as 2 boiled eggs, 2 ounce deli meat, 2 ounce left over chicken) 1/2 cup of cucumber slices and 1 tsp slivered almonds.

At EVERY meal and EVERY snack you MUST have a lean protein and healthy fat. You will not lose weight unless you are eating more protein and less heavy carbs so you can fuel your lean muscle mass which is your engine for burning body fat.

Be sure to drink at least 100 ounces+ per day of water.  If you are still hungry after a meal the general rule of thumb is to drink more water and eat a little more protein until you are satisfied.  Don’t go for more carbohydrates if you’re hungry, protein is more satiating than carbs or fat.

If you would like some extra help with your nutrition I would be happy to look at your food log and give you some pointers and tips.  Please email me at


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7 Tips for Holiday Weight Control

holiday-eating-caution-sign1November and December is a festive time, a joyous time, a time for friends, family and where lifelong memories are made. It is also statistically a time of higher stress, lower energy and the average American gaining 6 – 10 pounds! Yikes!

I want to show you how to enjoy the Holiday’s without the average American’s November-December bulging results! You can enjoy yourself, the parties and the food and stay full of energy, calm and not have to gain unwanted weight.

Healthy tips:

1. Never arrive hungry to a party. Have a Meal Replacement Shake or an AdvoBar in the car on the way there.

2. Try to limit Alcohol – Alcohol is 7 calories per gram while carbs and protein are only 4! The average alcoholic drink has 150 to 200 calories in it! With eggnog up to 450 calories! That is 25% of what an average women should have for the entire day. Alcohol also lowers inhibition, which makes it harder to resist the buffet.

3. Avoid Holiday coffee drinks! A 16 ounce Peppermint Mocha has 470 calories, Pumpkin Spice Latte has 410 and Gingersnap is 370! If you feel the need turn to AdvoCare’s Coffechino energy drink! It is only 80 calories, filled with nutrition and tastes great!

4. Don’t rush your meal – it takes about 20 minutes for the stomach to signal the brain that you are full. Eat slowly, really taste your food and enjoy the company of your family and friends:) If you want extra damage control use AdvoCare’s fiber and fat blocker Fibo Trim. The fibers expand in your stomach grabbing saturated fat to make it not be able to absorb and giving you a feeling a fullness! AdvoCare’s CarbEase Plus will slow the breakdown of carbs entering into your blood vessels so the body doesn’t trigger as fast of an insulin response. Less insulin means less storing of fat!

5. Don’t starve yourself! Never decide not to eat because you know you are going to be eating bad food later that day at a party! Your blood sugar level needs to be stable ALL day to not gain weight. If you are going to cheat, eat right the rest of the day (every 3 hours with protein and a healthy fat) and then enjoy the evening. Adding AdvoCare’s ThermoPlus throughout the day will require the body to burn about 150 calories per capsule as it breakdown in your intestinal track. This leaves a little cheat room without engaging the treadmill:) If you need lots of cheat room take Thermo Plus AND hit the treadmill!

6. Journal your food to see what you are really putting in your mouth. When you see what is really slipping into your mouth throughout the day you will be amazed at how the little things add up. Research shows that people who keep a food diary consume 30% less food than those who don’t. hmmmm

7. Stay on your MNS vitamin packs and Catalyst! It’s even more important to be consistent with your vitamins and amino acids during the holiday feast time. This will help minimize the damage. Really.

To check out more of the AdvoCare Products please visit: .

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“Drop a Pumpkin” by Thanksgiving !


Drop a Pumpkin Rules and Measurement Form

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Pumpkin Spice Shake-Muffins

Pumpkin muffinsReady for a warm and gooey holiday treat with NO GUILT??? Try these amazing Meal Replacement Shake MUFFINS!   Oh, yes I did!

1 AdvoCare Meal Replacement Shake Pumpkin Spice
1/3 banana
1 egg
1-2 teaspoons water
cinnamon and nutmeg (optional)
coconut oil to grease mug

Lightly grease a microwave safe coffee mug with coconut oil, be sure to cover the sides to the top because your muffin will rise like a soufflé. In a blender mix Pumpkin Spice Meal Replacement Shake with 1/3 banana and 1 egg add a sprinkle of cinnamon and/or nutmeg if desired. Add a little water until the mixture resembles batter.  Pour into greased mug and cook in microwave on high for 90 seconds.  Enjoy! Happy Holidays!

Estimated Macronutrients:
Protein = 28g  Fat= 2g  Carbohydrates = 32g

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Cleansing Foods and the Dreaded NO-NO List

Cleansing Foods

Apples. Because apples are high in pectin, a type of fiber that binds to cholesterol and heavy metals in the body, they help eliminate toxic build up and to cleanse the intestines.

Asparagus Like many vegetables, asparagus has very low sugar content, zero fat, a low glycemic index, smart carbs and lots of fiber. Asparagus is one of the few vegetables containing a carbohydrate called inulin. Inulin promotes the growth and activity of these friendly bacteria in the intestines making it difficult for unfriendly bacteria to grow.

Avocados. We rarely think of avocados as a cleansing food but these nutritional powerhouses lower cholesterol and dilate blood vessels while blocking artery-destroying toxicity. Avocados contain a nutrient called glutathione, which blocks at least thirty different carcinogens while helping the liver detoxify synthetic chemicals.

Beets. Time to whip up some delicious borscht soup since its main ingredient, beets, contain a unique mixture of natural plant compounds that make them superb blood purifiers and liver cleansers.

Blueberries. Truly one of the most powerful healing foods, blueberries contain natural aspirin that helps lessen the tissue-damaging effects of chronic inflammation, while lessening pain. Blueberries also act as antibiotics by blocking bacteria in the urinary tract, thereby helping to prevent infections. They also have antiviral properties and help to block toxins from crossing the blood-brain barrier to gain access to the delicate brain.

Cabbage. Cabbage contains numerous anticancer and antioxidant compounds and helps the liver break down excess hormones. Cabbage also cleanses the digestive tract and neutralizes some of the damaging compounds found in cigarette smoke (and second-hand smoke). It also strengthens the liver’s ability to detoxify.

Celery and Celery Seeds. Celery and celery seeds are excellent blood cleansers and contain many different anti-cancer compounds that help detoxify cancer cells from the body. Celery seeds contain over twenty anti-inflammatory substances. It is particularly good for detoxifying substances found in cigarette smoke.

Cranberries. Cleanse your body from harmful bacteria and viruses that may be lingering in your urinary tract with cranberries since they contain antibiotic and antiviral substances.

Cruciferous Vegetables Eating broccoli and cauliflower will increase the amount of glucosinolate in your system, adding to enzyme production in the liver. These natural enzymes help flush out carcinogens, and other toxins, out of our body which significantly lowers our risk of cancer.

Flaxseeds and Flaxseed Oil. Loaded with essential fatty acids, particularly the Omega-3s, flaxseeds and flaxseed oil are essential for many cleansing functions throughout the body.

Garlic. Eat garlic to cleanse harmful bacteria, intestinal parasites and viruses from your body, especially from the blood and intestines. It also helps cleanse build-up from the arteries and has anti-cancer and antioxidant properties that help detoxify the body of harmful substances. Additionally, garlic assists with cleansing the respiratory tract by expelling mucous build-up in the lungs and sinuses. For the health benefits, choose only fresh garlic, not garlic powder, which has virtually none of the above properties.

Grapefruit. Add a ruby red grapefruit to your breakfast to benefit from pectin fiber that binds to cholesterol, thereby cleansing the blood. Pectin also binds to heavy metals and helps escort them out of the body. It also has antiviral compounds that cleanse harmful viruses out of the body. Grapefruit is an excellent intestinal and liver detoxifier.

Green TeaThis liver-loving beverage is chock-full of plant antioxidants known as catechins, a constituent known to assist the livers overall functions. Green tea is not only delicious, it’s also a great way to improve your overall diet. Learn more about the benefits of green tea.

Leafy Greens One of our most powerful allies in cleansing the liver, leafy greens can be eaten raw, cooked or juiced. Extremely high in plant chlorophylls, greens literally suck up environmental toxins from the blood stream. With their distinct ability to neutralize heavy metals, neutralize heavy metals, chemicals and pesticides, these cleansing foods offer a powerful protective mechanism for the liver. Try incorporating leafy greens such as bitter gourd, arugula, dandelion greens, spinach, mustard greens and chicory into your diet. This will help increase the creation and flow of bile, the substance that removes waste from the organs and blood.

Legumes. Add a handful of cooked beans to your next meal since they loaded with fiber that helps lower cholesterol, cleanses the intestines, and regulates blood sugar levels. Legumes also help protect the body against cancer.

Lemons & Limes. Excellent liver detoxifiers, lemons and limes contain high amounts of vitamin C, a vitamin needed by the body to make an important substance called glutathione. Glutathione helps the liver detoxify harmful chemicals. Add a squeeze of fresh lemon or lime juice (not the bottled variety) to pure water to support your cleansing efforts on a daily basis.

Olive Oil Cold-pressed organic oils such as olive, hemp and flax-seed are great for the liver, when used in moderation. They help the body by providing a lipid base that can suck up harmful toxins in the body. In this way, it takes some of the burden off the liver in terms of the toxic overload that many of us suffer from.

Seaweed. Seaweed could be the most underrated vegetable in the western world. Studies at McGill University in Montreal showed that seaweeds bind to radioactive waste in the body. Seaweed also binds to heavy metals to help eliminate them from the body. In addition, they are powerhouses of minerals and trace minerals.

Turmeric The liver’s favorite spice. Try adding some of this detoxifying goodness into your next lentil stew or veggie dish for an instant liver pick-me up. Turmerichelps boost liver detox, by assisting enzymes that actively flush out known dietary carcinogens.

Walnuts Holding high amount of the amino acid arginine, walnuts aid the liver in detoxifying ammonia. Walnuts are also high in glutathione and omega-3 fatty acids which support normal liver cleansing actions.

Watercress. If you haven’t tried watercress add this delicious green to your next sandwich since it increases detoxification enzymes and acts on cancer cells in the body. In a study at the Norwich Food Research Centre in the United Kingdom, smokers who were given 170 grams of watercress per day eliminated higher than average amounts of carcinogens in their urine, thereby eliminating them from their body. 

Foods To Avoid During a Cleanse

Alcohol can affect the participation of liver in the process of colon cleansing. Avoid taking alcohol in any quantity to let the process work more efficiently. Going further, you may be taking few colon cleansing food ingredients that can react with alcohol to produce damaging effects. It is better to give away the habit of drinking for few weeks and drink moderately after the completion of colon cleansing.

Dairy No dairy intake is allowed.  This means no milk, cheese, cottage cheese, cream, yogurt, butter, ice cream, nothing that has to do with dairy.

Fried Foods You must limit your fondness for fried foods while cleaning your colon. Just like other bad food items, fried foods too are difficult to digest. Moreover, these food items can irritate the bowel movement. Remember that a healthy bowel movement is necessary to make colon cleansing effective. Giving away fried foods should help fast removal of accumulated toxins from your colon.

Pasta & Wheat is not allowed during a cleanse as it will stop your body’s natural cleansing process. Keep in mind that all grains will slow your cleansing process, so the more you eat, the slower you’ll cleanse.

Processed Foods that undergo the process of preservation come out with added preservatives like sugar and sodium. These ingredients are strictly prohibited for people who are making efforts to clean their colon. In fact, this is the reason that health experts recommend eating less quantity of processed foods even if your colon is healthy.

Red Meat is an excellent source of proteins, but it is criticized for damaging the colon health. This is because of the fact that red meat usually takes more than 2 days to get fully digested. The prolonged presence of red meat in the digestive system can significantly affect your colon cleansing efforts. It is better if you switch to some other good protein sources while detoxifying your colon. Lean meats such as fish, chicken, turkey and eggs are good options.

Sugar is another food component that is hard for the colon to digest. It is recommended by health experts to avoid soft drinks that contain sugar in high amount. Cookies, chocolates and other sugary items should also be limited in consumption. You can adopt the healthy habit of drinking fruit juices. Going further, you can replace sugar with small amounts of honey in your daily preparations to promote good colon health.

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10 Tips to Stay Motivated with your Weight Loss. #8 is changing lives

1.     Write Out Your Goals.  There is something very powerful that happens when you take pen to paper and write down your goals.  These need to be specific, measurable, attainable, realistic, and timely.  Its not sufficient just to write down, “I want to lose weight,” write down how much weight, put a number down, and then write out a realistic time line to achieve that. Where do you want to be with your health and fitness 3 months from now, 6 months, 12 months, 2 years? Think about how you are going to measure your goals?

 2.     Plan Ahead.  Plan ahead with food preparation and grocery shopping. Always know where your next meal or snack is coming from so you’re not tempted to sabotage yourself by either going without or eating the wrong thing.  Try not to leave the house without a snack or meal on hand.  Pack a lunch box with healthy snacks for yourself and your kids so the drive-thru is NOT an option when you are hungry.  Always have an AdvoCare Meal Replacement shake, AdvoBars, fruit, raw nuts, deli meat, etc. on hand.

 3.     Go Public.  Let your friends and family know you are on a new nutrition plan and working to achieve some goals. NEVER use the 4-letter word “diet” because you’re NOT on one! Its sometimes helpful to let others know you’re on a cleanse and therefore cannot indulge right now.  This also lets you off the hook when you are at Aunt Faye’s house and she insists you try her chocolate pie.  Take one bite (savor it) and tell her she’s a phenomenal and tempting cook, but you have some short-term goals and will come back for the whole piece once you reach your goal and its time for a treat.

 4.     Drink Plenty of Water.  Your body needs hydration, you know this.  Why? Weight loss, headache cure, healthy skin, more energy, better digestion, and better athletic performance and workouts!  Start creating this habit immediately. The general rule of thumb is to drink AT LEAST half your body weight in ounces each day….more is preferable, but start there.

 5.     Log It.  Keep a journal of your food and workouts to track your progress. Keep a journal of your food intake with food measurements, time of day you ate, water intake, hours of sleep, whether you were mentally focused and energized after a meal or you were lethargic and groggy.  Remember, 80% of what you want to accomplish happens at the table not in the gym!

 6.     Join the Online Community.  Log on to Facebook, Twitter, and our website to become part of our online community.  I post recipes, pictures, extra tips and workouts.  Interact with each other and gain additional support for your efforts. You can also send out an S.O.S. on Twitter or Facebook when you are  tempted by the vending machine at work. For example, “Candy bar craving need help!”  You’ll be bombarded by support and healthy alternative ideas…give it a try.

 7.     Take Baby Steps.  Trying to do too much too soon can sabotage your best laid weight-loss plans.  Start with small, incremental changes that will be sustainable long term and not burn out in a week or two.  Make one small change to your routine each day: drink a Meal Replacement Shake for your breakfast, go to the gym today, only have 1 soda today instead of 3 (or replace it with a Spark is even better), cut out your pre-dinner cocktail, pack your lunch instead of eating out, drink more water.  Once you adjust to each new habit it will give you the success and confidence to keep making more and more small changes that will lead you closer to your goals.

 8.     Words Matter.   You’re NOT on a “diet” you’re on a “nutrition” plan.  You’re giving your body something healthy not simply denying yourself treats. It is also vitally important to believe in yourself and to keep giving yourself positive, affirming self-talk. Those who strongly believe in their ability to succeed, usually do!  Whether you think you can or you think you can’t, you’re right.  Leave the whining and negative attitude in the dust and work towards your goals every day.

 9.     Stick With It and Plan for Real Life.  List all the changes you are making in your life and evaluate them based on outcome and sustainability.  Is working out 7 days a week sustainable and healthy mentally and physically long term? If not, drop it down to 4 times. Are you willing to skip that margarita from now on?  If not, plan on treat meals once in a while.  Let’s face it, you are going to pig out on chips and salsa or skip your workout once in a while.  Slip-ups are inevitable; it’s how you respond that matters. Don’t beat yourself up, just get right back to it the next day. Remember the 80/20 rule, keep it clean 80% of the time and you will see results.

 10. Be Consistent – But Be Patient.  There is a sense of delayed gratification when you begin a new nutrition or workout routine.  Every seemingly small thing you do may appear insignificant alone, but it’s like compounding interest and will add up big over time.  Every workout you do, every time you say no to that brownie may seem small and irrelevant by itself, but when you add those up over time it’s a mountain of effort that will absolutely yield results down the road.

Get Serious.  Get Organized.  Get Results!

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10 Tips to stay on track with your nutrition. #9 will keep your waist skinny and your wallet fat

1. Plan ahead and grocery shop every week. Stay organized.

2. Wash fruit and vegetables when you get home from the store.

3. Cut up carrots, celery, cucumbers, broccoli, bell peppers, etc. and put into individual baggies for a quick and easy snack.

4. Boil a dozen eggs at a time and keep in fridge for an easy quick protein.

5. Always purchase RAW nuts – NEVER salted, candied, roasted etc.

6. Cook protein in bulk and keep in a container in the fridge. What you grill tonight can be tossed on a salad tomorrow for an easy and healthy lunch. At EVERY meal and EVERY snack you MUST have a lean protein and healthy fat. You will not lose weight unless you are eating an appropriate amount of protein and fueling your lean muscle mass which is your engine for burning body fat.

7. Drink your body weight in ounces of water every day.

8. Always take food with you when you leave the house. Get a lunch box/bag with an icepack and take your lunch and snacks to work every day.

9. Try not to eat out too much, it will save you money and there’s an enormous amount of unnecessary calories, carbs, sodium, fat, etc in restaurant food. If you must go out to eat look up the menu online ahead of time and choose what you will have before you get there. Order a clean piece of protein, vegetables, and a salad.  Send the bread, potatoes, and rice back to the kitchen and of course skip the dessert.

10. You shouldn’t let yourself get too hungry. Eat every 3 hours or so and always know where your next meal or snack is coming from.

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Get Fit by July 4th!



1. You must complete the measurement form to record your STARTING weight and starting inches along with a “before” picture from the front, side, and back views. Submit your “Start” measurements to your AdvoCare Leader/Coach by Monday, June 9th. Please measure to the 1/4 inch.
2. You must complete the Measurement Form to record your ENDING weight and ending measurements along with an “after” picture of you from the front, side and back views. Submit your “ending” measurements to your AdvoCare Leader/Coach no later than Monday July 9th on the Measurement Form WITH YOUR TOTAL POINTS where and as indicated.
3. You must submit 2 pictures of your scale. One on Day 1 showing your start weight and another picture of your end weight on Day 24.
4. The BIGGEST LOSER on our team only will take the cash prize! The winner will be announced on the week of July 14th.
5. You must purchase and begin your 24 Day Challenge by June 10, 2014 and complete it by July 4, 2014.
6. Post questions on Fit by the 4th FB group page.  If you have a question… do 10 other peeps.
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Lean in 13

Cheat SheetjpegCheat Sheet2jpegCheat Sheet PDF

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