Yoga Workshop this Saturday

Power Yoga Workshop

When: Saturday, May 21st

Time: 11am - 1pm

Where: 3200 Longmire in College Station

Who: Individuals looking for increased flexibility, endurance, clear mind and sculpted body

The following ailments will be addressed: backaches, shoulder pain, neck pain, stiff joints, limited range of motion and more.

How much: $35

Click Here to sign up or email me to reserve your spot (limited to the first 20 sign ups)


Sunday, April 17, 2011

Day 24!!!!!!!!

Congratulations! You made it to the 24th day, I would recommend continuing to track your calories for at least 6 months.
Remember to cleanse again in 2-3 months if you feel the need. I will send you all an email as a reminder and you are welcome to participate in our 24 day challenge group again at that time if you wish. You will notice that in 4-6 weeks your eating habits will begin to slip. The cleanse needs to be something you do every 3 months, it will re-focus you and also be like an oil change for your body.

I am here for all of you and if you have any questions please do not hesitate to contact me. Also, any referrals you have for our next 24 day challenge would be very appreciated. We are having our first meeting on Tuesday, May 3rd, at 7pm for the next challenge. Tell whoever you think would benefit to come to the meeting.

If you have not completed the survey please click here and complete it. We want to hear your feedback!

One more thing, if you would like to order more products you can go to www.twcadvocare.comand order products. If you are interested in signing up as a distributor so that you can get a 20% discount on your products contact me and I will show you how to set that up.

One more time I want to say how impressed I was with all of you, your commitment to this program was incredible. I hope that all of you to continue pursuing the goals we discussed at the first meeting. Continue to make your health a priority, it will pay you ten fold down the road and give you a more quality of life.

"You are never given a wish without also being given the power to make it true. You may have to work for it, however."
-Richard Bach

Saturday, April 16, 2011

Day 23

This program is to help you continue with what you have accomplished in these 24 days. Feel free to ask a question you have or make a comment if you like.

Please take our survey if you have not already -Click here to take our survey.

"Take care of your body. It's the only place you have to live."
-Jim Rohn

Friday, April 15, 2011

Day 22

Our last weekend on this challenge is about to begin, you have all done so great, remember that this challenge is over Sunday but the journey continues. Many of you have seen INCREDIBLE results, I would love for you to share those results on the post over the final days.

I just want to let all of you know that I am very proud of all of you.

Please take our 24 Day Challenge Survey - Click here to take survey



I will guide you along the best pathway for your life. I will advise you and watch over you.
Psalm 32:8

Thursday, April 14, 2011

Day 21

I wanted to share a little poem with all of you I received from an email list I am on:

I've Decided I'm Doing This for Me

I'm doing this for me. Not for those who called me too fat to be pretty.
Not for the snooty vendors who look down on me when I try on dresses.
Not for those who say "Too bad, she has a pretty face".
Not to make my parents happy.
Not to fit in to a stereotypical idea of beauty.

I'm doing this to get healthy.
To show myself that I can.
To be a strong woman: I can be athletic. I can be beautiful.
I want to feel good in my own skin.
I want to find MYSELF beautiful.
I want to look in my mirror and smile.

I don't want to think "What if I felt good in my skin ..." anymore.
I don't want to look at a beautiful dress and think "Too bad..."
I don't want to think of myself in disgust. My body and I deserve better than that.
I don't want to mistreat my body. It's not my own little garbage can.
I don't want to devalue my health.
I do not want to binge and purge, binge and purge.
I do not want to punish myself anymore.

I'm going to do this, slowly but surely.


And it has made all the difference.

If you have not filled out the survey please do so today, I would really appreciate it - Click here to take survey


"Achievement seems to be connected with action.
Successful men and women keep moving.
They make mistakes, but they don't quit."


Mia said...
I need to shake up the plateau I'm on weight wise. It's creeped on with age and I can't shake 20lbs. Hoping this will help!

Wednesday, April 13, 2011

Day 20

Please take this short 24 day challenge survey -Click here to take the survey.

Here is the article that explains the "zone blocks" I spoke about at the last meeting - http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf

It was great to see all of you at the final meeting, you have all really committed yourselves to this program. Now it is time to set your goal for the next 60 days. You should write your goals somewhere that you will see them often and read them daily. Have a plan for the next 60 days, just like we discussed at the meeting.

I made this salad that is like the "nutty mixed up salad" from Jason's Deli but better in calories and percentages. It is a little high on carbs but WAY better than Jason's Deli version that has twice the carbs and 1.5 times the calories. Make adjustments according to your needs:


Here is a delicious salad I make that includes:
-2 tbsp dried cranberries
-10 sliced grapes
-2 tbsp of walnuts
-4 cups of romaine lettuce
-4 tbsp of maple grove strawberry balsamic
-1/2 sliced green apple
-6 oz. grilled chicken - sliced
Total Calories= 552
Fat-13
Carbs- 67
Protein - 41

*no need to post your food anymore, you all know what you should be doing. But I do want you to post any questions you have about zone "blocks" or any nutrition questions.

"The greatest wealth is health."
-Virgil


Callie said...
I'm doing this challenge to eat healthier and hopefully keep it that way...here goes day one!

Tuesday, April 12, 2011

Day 19

FINAL MEETING TONIGHT at 7pm at the TWC Studio. I am looking forward to seeing everyone tonight at the last meeting. After this meeting you are all on your own, if you have any final questions bring them tonight.

We will discuss "zone blocks" and a plan to help you continue this healthy lifestyle change. Bring a notepad and pen because I will want you all to take notes tonight.

Please take this short 24 day challenge survey -Click here to take the survey.

*post meals, times, calories, # of carbs, fat and protein along with percentages (EITHER PER MEAL OR PER DAY)

Continue taking the MNS E, C or 3 packets as directed

Morning - Take MNS Vitamins Packet as directed on an empty stomach as soon as you wake up 30 minutes before breakfast.

Take one or two packets as directed with breakfast/lunch

Take MNS Vitamin Packet as directed on an empty stomach 30 minutes before lunch

*Spark - in the morning in place of coffee and/or before exercise (and/or mid afternoon for energy)

*Catalyst - 3 capsules mid morning and mid afternoon (also before working out)

*Meal Replacement Shake - drink in place of a meal (try and eat 4-5 meals per day), you may also drink in place of breakfast.
*this is much better than missing a meal, continue to use as breakfast if it helps or at times when it is too hard to get a meal

"Life is not merely to be alive, but to be well."
-Marcus Valerius Martial


Tinkus Maximus said...
My goals are to get to below 200 for the 2nd time in my life. It would be nice to see those abs!

Monday, April 11, 2011

Day 18

This is the final week of the challenge, let's see if we can get 100% of you to post again! Tomorrow, Tuesday, April 11th, will be our final meeting so make sure you come! The meeting will begin promptly at 7pm.

Most of you have made HUGE lifestyle changes, this is the point in the program where you must embrace this change and keep it going. Bring any questions you may still have to the meeting, after this you will be on your own!

Please take this short 24 day challenge survey -Click here to take the survey.

*post meals, times, calories, # of carbs, fat and protein along with percentages (EITHER PER MEAL OR PER DAY)

Continue taking the MNS E, C or 3 packets as directed

Morning - Take MNS Vitamins Packet as directed on an empty stomach as soon as you wake up 30 minutes before breakfast.

Take one or two packets as directed with breakfast/lunch

Take MNS Vitamin Packet as directed on an empty stomach 30 minutes before lunch

*Spark - in the morning in place of coffee and/or before exercise (and/or mid afternoon for energy)

*Catalyst - 3 capsules mid morning and mid afternoon (also before working out)

*Meal Replacement Shake - drink in place of a meal (try and eat 4-5 meals per day), you may also drink in place of breakfast.
*this is much better than missing a meal, continue to use as breakfast if it helps or at times when it is too hard to get a meal

"Getting my lifelong weight struggle under control has come from a process of treating myself as well as I treat others in every way."
-Oprah Winfrey


Bryce said...
To learn to eat right and drop down to a better running weight. Need to learn how to manage my eating on the weekends

Sunday, April 10, 2011

Day 17


Anything is possible if you COMMIT yourself to doing what you need to do.

Let's keep it up team, I know the weekend is always a challenge but you have all done so well on this challenge so far. We have one more meeting on Tuesday and then you are on your own. This group has done an amazing job with the 24 day challenge program. Let's finish it strong!

*post meals, times, calories, # of carbs, fat and protein along with percentages (EITHER PER MEAL OR PER DAY)

Continue taking the MNS E, C or 3 packets as directed

Morning - Take MNS Vitamins Packet as directed on an empty stomach as soon as you wake up 30 minutes before breakfast.

Take one or two packets as directed with breakfast/lunch

Take MNS Vitamin Packet as directed on an empty stomach 30 minutes before lunch

*Spark - in the morning in place of coffee and/or before exercise (and/or mid afternoon for energy)

*Catalyst - 3 capsules mid morning and mid afternoon (also before working out)

*Meal Replacement Shake - drink in place of a meal (try and eat 4-5 meals per day), you may also drink in place of breakfast.
*this is much better than missing a meal, continue to use as breakfast if it helps or at times when it is too hard to get a meal

"Health is not valued till sickness comes."
-Dr. Thomas Fuller


Zach said...
I enjoy challenging myself with new and difficult things, and I would like to try and get a six pack (hope I'm not just dreaming on this one).

Saturday, April 9, 2011

Day 16

The weekend is HERE, let's keep the 24 day challenge on the top of our minds and not be tempted by things that we set out not to do during these 24 days. Go back and read the reason WHY you signed up for this program.

YOU ARE ALL DOING GREAT!

*post meals, times, calories, # of carbs, fat and protein along with percentages (EITHER PER MEAL OR PER DAY)

Continue taking the MNS E, C or 3 packets as directed

Morning - Take MNS Vitamins Packet as directed on an empty stomach as soon as you wake up 30 minutes before breakfast.

Take one or two packets as directed with breakfast/lunch

Take MNS Vitamin Packet as directed on an empty stomach 30 minutes before lunch

*Spark - in the morning in place of coffee and/or before exercise (and/or mid afternoon for energy)

*Catalyst - 3 capsules mid morning and mid afternoon (also before working out)

*Meal Replacement Shake - drink in place of a meal (try and eat 4-5 meals per day), you may also drink in place of breakfast.
*this is much better than missing a meal, continue to use as breakfast if it helps or at times when it is too hard to get a meal

"Happiness is an attitude. We either make ourselves miserable, or happy and strong. The amount of work is the same."
- Francesca Reigler


Nathalie-Claire said...
I certainly could lose 10-15 lbs but I really want to do this so I learn to eat more consistently (most days I eat one meal a day) and better. I always feel tired and that's probably because I don't eat properly and don't drink enough water. My goal is to learn to be kinder to my body and get into the lifelong habit of good healthy eating.

Friday, April 8, 2011

Day 15


Checkout this delicious dinner that Alicia and I had two nights ago. It is grilled chicken tenders, asparagus with olive oil and sauteed sweet onions.....perfectly balanced and YUMMY!

Remember the weekend is almost here and you should all be planning how you are going to get around obstacles. Continue to post and continue to do your best, that is all I ask.

*post meals, times, calories, # of carbs, fat and protein along with percentages

Continue taking the MNS E, C or 3 packets as directed

Morning - Take MNS Vitamins Packet as directed on an empty stomach as soon as you wake up 30 minutes before breakfast.

Take one or two packets as directed with breakfast/lunch

Take MNS Vitamin Packet as directed on an empty stomach 30 minutes before lunch

*Spark - in the morning in place of coffee and/or before exercise (and/or mid afternoon for energy)

*Catalyst - 3 capsules mid morning and mid afternoon (also before working out)

*Meal Replacement Shake - drink in place of a meal (try and eat 4-5 meals per day), you may also drink in place of breakfast.
*this is much better than missing a meal, continue to use as breakfast if it helps or at times when it is too hard to get a meal

*Spark - in the morning in place of coffee and/or before exercise

*Catalyst - 3 capsules 10-15 minutes before exercise AND anytime you are on an empty stomach for a long period of time - good to have first thing in the morning with probiotic - up to 9 pills per day

Trust in the Lord with all your heart, and lean not on your own understanding. In all your ways acknowledge Him and He shall direct your paths.
-Proverbs 3:5,6


Lauren said...
I'm doing it to learn to eat healthy and to challenge myself!

Thursday, April 7, 2011

Day 14


Jack LaLanne passed away recently at age 96, he was known as a fitness industry pioneer. Well, I thought it would be fitting to give you some of his famous quotes:

“It’s a lifestyle, it’s something you do the rest of your life – How long are you going to keep breathing? How long do you keep eating? You just do it.”

“How do you build up your bank account? By putting something in it everyday.Your health account is no different. What I do today, I am wearing tomorrow. If I put inferior foods in my body today, I’m going to be inferior tomorrow, it’s that simple.”

“What you need to do is get that tape measure out, and start measuring that gut. Then you start working out and you start eating properly till that gut gets down close to it was when you were in your 20′s. Then you’ll find out what your weight should be.”

These percentages will make you more aware of how balanced you are eating, take the time to calculate them and also to aim for a 30% fat, 40% carb and 30% protein. This is where you really start making your metabolism kick into high gear!

*post meals, times, calories, # of carbs, fat and protein along with percentages (EITHER PER MEAL OR PER DAY)

Continue taking the MNS E, C or 3 packets as directed

Morning - Take MNS Vitamins Packet as directed on an empty stomach as soon as you wake up 30 minutes before breakfast.

Take one or two packets as directed with breakfast/lunch

Take MNS Vitamin Packet as directed on an empty stomach 30 minutes before lunch

*Spark - in the morning in place of coffee and/or before exercise (and/or mid afternoon for energy)

*Catalyst - 3 capsules mid morning and mid afternoon (also before working out)

*Meal Replacement Shake - drink in place of a meal (try and eat 4-5 meals per day), you may also drink in place of breakfast.
*this is much better than missing a meal, continue to use as breakfast if it helps or at times when it is too hard to get a meal

*Spark - in the morning in place of coffee and/or before exercise

*Catalyst - 3 capsules 10-15 minutes before exercise AND anytime you are on an empty stomach for a long period of time - good to have first thing in the morning with probiotic - up to 9 pills per day

"We mustn't run away from our battles because sooner or later we will have to face them one way or another. If that's the way it is, why not now?"
-Jasper Tong


Kellie said...
I am doing this to learn how to eat healthy. My goal is to not cheat with Dr Pepper! I drink a lot everyday.

Wednesday, April 6, 2011

Day 13

Here is a reminder of why we are all doing this:



Reread these goals and ask yourself if you have began working towards them then post your thoughts to todays comments.

From now on you need to calculate your percentages. Remember what I said at the meeting, you have 2 options:

Option 1: Aim for 30% Protein, 40% Carbohydrate and 30% Fat for the day and post actual percentages for the day

Option 2: Aim for 30% Protein, 40% Carbohydrate and 30% Fat for each meal and post percentages per meal and for the day

*If you post your food you must do either option A or B

*post meals, calories, # of carbs, fat and protein along with percentages

Continue taking the MNS E, C or 3 packets as directed

Morning - Take MNS Vitamins Packet as directed on an empty stomach as soon as you wake up 30 minutes before breakfast.

Take one or two packets as directed with breakfast/lunch

Take MNS Vitamin Packet as directed on an empty stomach 30 minutes before lunch

*Spark - in the morning in place of coffee and/or before exercise (and/or mid afternoon for energy)

*Catalyst - 3 capsules mid morning and mid afternoon (also before working out)

*Meal Replacement Shake - drink in place of a meal (try and eat 4-5 meals per day), you may also drink in place of breakfast.

"Failures do what is tension relieving, while winners do what is goal achieving."
-Dennis Waitley


Maria said...
Want to lose baby weight and challenge myself to eat cleaner. I've always been able to cut calories but getting rid of relying on processed food is definately kicking it up a notch.

Tuesday, April 5, 2011

Day 12 - Keep it Healthy


Here is something i made yesterday that is YUMMY and cleanse friendly. First, cook 1 pound of lean ground sirloin (90/10) and 4 zucchini's and 4 squashes with 1 tomato in a pan. I marinated my meat with onion powder, garlic, pepper and pepper.


Then, mix it together and GRUB!

We have our 3rd meeting tonight at 7pm. We will talk about the "Zone" and how to balance your day. You will learn about calories per gram of fat, protein and carbohydrate. Lots of info, see you at 7pm!

Remember you are still eating cleanse friendly today.

*Be sure to post your meals with total calories and your total calories for the day

*take MNS vitamins as directed

*Spark - in the morning in place of coffee and/or before exercise (and/or mid afternoon for energy)

*Catalyst - 3 capsules mid morning and mid afternoon (also before working out)

*Meal Replacement Shake - drink in place of a meal (try and eat 4-5 meals per day), you may also drink in place of breakfast.

"There is no substitute for hard work."
-Thomas Alva Edison


Halley said...
My main reason for doing the program is to lose weight and feel better energy wise. 95% of the time I go non-stop and let's face it..the Starbucks doesn't get me very far.
My goal is to finish the program without cheating (with the exception of Saturday and Sunday - I'm running a race this weekend and there's a few things I will be eating that don't go with the cleanse part - I hope that's okay. I plan on going an extra two days to make up for the loss) and to hold my fellow challengers accountable.

Monday, April 4, 2011

Day 11 - Have something you are craving


I thought this would be a funny picture if you looked at the title of the blog....I really don't want you to eat all this kind of junk. I like this picture better:


You made it! Most of you have completed the 10 day cleanse, have "in moderation" something you have been craving. Do not have it all day. Keep the entire day "CLEANSE STYLE" with the exception of your one meal of your choosing. We will go over the next part of the program tomorrow night at the meeting. I will go over everything at the meeting tomorrow at 7pm so make sure you come.

I know posting has been a little lower the last few days, but let's make sure we attend the meeting tomorrow so we don't fall off the wagon, remember this is a "24" day challenge....not a "10" day program.

*Be sure to post your meals with total calories and your total calories for the day

*Start the MNS vitamins today as directed

*Spark - in the morning in place of coffee and/or before exercise (and/or mid afternoon for energy)

*Catalyst - 3 capsules mid morning and mid afternoon (also before working out)

*Meal Replacement Shake - drink in place of a meal (try and eat 4-5 meals per day), you may also drink in place of breakfast.

“The first and worst of all frauds is to cheat one's self. All sin is easy after that.”
-Pearl Bailey


Will said...
I am doing this to lose some weight and learn how to eat healthier. Here we go!

Sunday, April 3, 2011

Day 10 - Cleanse Phase


This is a MUST WATCH video, especially today because it is your last day of the cleanse and you want to finish STRONG!

This is it, day 10 of this first phase. You have made it all the way, you have showed yourself that with some encouragement and discipline you can do anything you put your mind to. Today is Sunday and remember that it is a cleanse day so do not get so excited yet, you have to make it through today. Just keep doing what you have been doing, finish this thing strong and pat yourself on the back tonight before you go to sleep.

We have our 3rd meeting on TUESDAY at 7pm. We will be going over portions and how to balance meals.

Begin your MNS Vitamins tomorrow - Monday.

Here are direct links to read more on the MNS vitamins:
-MNS Max 3
-MNS Max E
-MNS Max C

Morning - Take ProBiotic pills on an empty stomach 30 minutes before breakfast and......LAST FIBER DRINK with breakfast! Remember to mix/stir just before drinking it and immediately after drink 10-12 oz of water.

*Spark - in the morning in place of coffee and/or before exercise (and/or mid afternoon for energy)

*Catalyst - 3 capsules mid morning and mid afternoon (also before working out)

*Meal Replacement Shake - drink in place of a meal (try and eat 4-5 meals per day), you may also drink in place of breakfast.

"Believe and act as if it were impossible to fail.”
-Charles F. Kettering


Melonie said...
The reason I am doing this program is to lose weight of course and make it through this without cheating!!


*Have you done this Melonie?

Saturday, April 2, 2011

Day 9 - Cleanse Phase


This is about as "cleanse friendly" as it gets, these are some herbs and veggies from my father in laws garden with some grilled chicken and avocado.

One more day after today and you made it, no matter what you are all doing a terrific job and we have to stick with it. Remember the weekend comes with temptation so put on your discipline hats and sugar sheilds. Keep posting and calculating calories. When you post your "total calories" I want to see your "daily goal" calories next to it (bodyweight x 10).

Click Here to order the MNS Vitamins if you still have not ordered them.

Morning - Take ProBiotic pills on an empty stomach 30 minutes before breakfast and......FIBER DRINK with breakfast! Remember to mix/stir just before drinking it and immediately after drink 10-12 oz of water.

*Herbal Cleanse is done but if you forgot to take it on days 1-7 then continue to have it in the evening until it is out.

*Spark - in the morning in place of coffee and/or before exercise (and/or mid afternoon for energy)

*Catalyst - 3 capsules mid morning and mid afternoon (also before working out)

*Meal Replacement Shake - drink in place of a meal (try and eat 4-5 meals per day), you may also drink in place of breakfast.

I Can Do All Things Through Christ Who Strengthens Me
-Philippians 4:13


Christina said...
I am doing this program in hopes to lose some weight, gain better eating habits, and to hopefully just gain a better feeling about the way I feel on a daily basis and about my health. I've been encouraged by so many people who have previously done the 24 day challenge with Charlie and am really challenging myself to stay focused and complete the program successfully.

Friday, April 1, 2011

Day 8 - Cleanse Phase


Here is what I do to make sure I have protein to get me through the day, I grill 3 chicken breasts and put them in a tupperware and take them with me in the morning.

It's Friday!! You have made it this far so do not give in now, no matter what. I am sure that 9 out of 10 of you will come to a point today or this evening where you will consider cheating.....DON'T!!

I am so proud of this group, it seems like this cleanse is easy for all of you and I am loving the posting with the calories! Let's remember we have two more days after today, stay on track and get in that protein.

Morning - Take ProBiotic pills on an empty stomach 30 minutes before breakfast and......FIBER DRINK IS BACK with breakfast! Remember to mix/stir just before drinking it and immediately after drink 10-12 oz of water.

*Herbal Cleanse is done but if you forgot to take it on days 1-7 then continue to have it in the evening until it is out.

*Spark - in the morning in place of coffee and/or before exercise (and/or mid afternoon for energy)

*Catalyst - 3 capsules mid morning and mid afternoon (also before working out)

*Meal Replacement Shake - drink in place of a meal (try and eat 4-5 meals per day), you may also drink in place of breakfast.

“Those who think they have no time for healthy eating, will sooner or later have to find time for illness.”
– Edward Stanley


Jason said...
I am doing this program to lose weight, keep it off by making better eating habits