Free Essay

Administrative Assistant

In:

Submitted By shaylinnk
Words 5001
Pages 21
The 24-Day Challenge
Instruction Manual

“Remember, there are EXCUSES, or there are RESULTS, but never BOTH!”

24-Day Challenge
(overview)
Ready to Kick-Start Your Fat-Burning Furnace
A GUARANTEED way to drop those unwanted pounds and better your health...
The AdvoCare 24 Day Challenge is a revolutionary program designed by leading fitness and nutrition experts, built around good, solid nutrition and convenience, in order to help you enhance your immune system and increase your energy levels while leaning you out and melting away fat. It’s not a gimmick!! It’s not a fad!! It’s a program that will enhance your overall health and well-being, while educating you on simple, realistic lifestyle changes that fit into any schedule! The program fills the nutritional gaps, cleans out the system and kick-starts your metabolism through some of the same amazing AdvoCare solutions used by elite amateur and professional athletes for over 19 years! Just so you know, we choose AdvoCare solutions because...  There is industry leading science in every formulation  They are backed and formulated by a world-class Science/Medical Board  They are driven to creation by an elite advisory council  They are endorsed by hundreds of UNPAID World Class athletes and entertainers  They create truly unmatched and amazing testimonies from around the country  They are tested and certified by Informed Choice  They carry a 100% satisfaction guarantee Want to know what the Challenge will do for you...  Provide FREE coaching throughout  Include the optimal breakfast for 14 to 24 days  Ensure 2-4 convenient meals/snacks per day  Melt away unwanted body fat  Boost natural energy levels  Build beautiful lean muscle  Cut cravings and fill nutritional gaps  Kick-start your body’s metabolism  Better your general health and wellness  Improve nutrient absorption and digestion  Minimize aches, pains and inflammation  Increase immune system function  Teach a real-world, simple lifestyle set of habits Quite honestly, the beauty of the 24 Day Challenge is its ability to provide the three things that cause most people to fail to reach their weight loss or weight management goals....convenience, a plan and support! While weight loss or management is certainly achieved through the Challenge, the way you feel and the increase you will see in your natural energy levels, will truly amaze you! Good luck and have fun… DO NOT FORGET TO CHECK WITH YOUR ADVOCARE ADVISOR OR COACH ON 20-40% DISCOUNTS!!!
This program is created by Independent Distributors and is not offered through AdvoCare Corporate. Please consult your health care provider before making any dietary or fitness modifications.

2

24-Day Challenge
(tracking form)
LEAN OUT, TONE UP TIME

MEASUREMENTS Weight Jean/Dress Size Waist Hips Neck Right Thigh / Left Thigh Right Arm / Left Arm Right Calf / Left Calf Chest Shoulders Right Arm / Left Arm

DAY #1

DAY #11

DAY #24

This program is created by Independent Distributors and is not offered through AdvoCare Corporate. Please consult your health care provider before making any dietary or fitness modifications.

3

10-Day Cleanse Phase
(checklist & schedule)
DAY 1 2 3 4 5 6 7 8 9 10 FIBER DRINK (AM) HERBAL CLEANSE (PM) PROBIOTIC RESTORE ULTRA (AM)

PRE-BREAKFAST
PROBIOTIC RESTORE ULTRA (Days 4-10) At least 30 minutes before breakfast. SPARK (Daily) Mix in 8-12 ounces of water to sweetness taste and drink within 15-20 minutes!

BREAKFAST
FIBER DRINK (Days 1-3 & 8-10) Mix in 8-12 ounces of cold water, drink down, do not let sit! If needed, sip, add more water, sip, etc. to thin out, but drink quickly. MEAL REPLACEMENT SHAKE (Daily) Blend or shake in 8-12 ounces of water, add ice to thicken to preference (DO NOT add fruits or fruit juices) OR 1:2 (ladies) or 1:4 (men) whole egg to white ratio scramble with 1 piece of fruit or ½ cup (ladies) or 1 cup (men) oatmeal. (Veggies can be added to scramble.) OMEGAPLEX (Daily) Take 2 capsules with your breakfast! Those with blood pressure, cholesterol or heart issues might want 3-4!

MID-MORNING SNACK
A lean protein OR serving of Muscle Gain OR Catalyst OR ¼ cup unsalted almonds or cashews, with a piece of fruit OR veggies.

LUNCH
Salad and/or veggies with lean protein and a piece of fruit OR a Meal Replacement Shake.

POST-LUNCH (60-90 mins after lunch)
SPARK (if applicable) Mix in 8-12 ounces of water to sweetness taste and drink within 15-20 minutes!

MID-AFTERNOON SNACK
A lean protein OR serving of Muscle Gain OR Catalyst OR ¼ cup unsalted almonds or cashews, with a piece of fruit OR veggies.

DINNER
Salad and/or veggies with lean protein OR a Meal Replacement Shake OMEGAPLEX (Daily) Take 2 capsules with your dinner! Those with blood pressure, cholesterol or heart issues might want 3-4! acement Shake.

NIGHTTIME SNACK
Lean protein OR Muscle Gain OR Catalyst OR ¼ cup unsalted almonds or cashews.

BEFORE BED
HERBAL CLEANSE (Days 1-7) with 8-12 ounces of water.
This program is created by Independent Distributors and is not offered through AdvoCare Corporate. Please consult your healthcare provider before making any dietary or fitness modifications.

4

10-Day Cleanse Phase
(notes, solutions & tips)
“BASIC” CLEANSE SOLUTIONS

“FULL” CLEANSE SOLUTIONS

POSSIBLE CLEANSE ADD-ONS

CLEANSE NOTES & TIPS o Take your before photos and weigh and measure on the morning of Day #1! This is for YOU, not for anyone else, but the ONLY surefire way to gauge progress is to know the starting point. o Preparation is KEY! Just a little prep can do wonders for keeping things simple! Shop in advance and prepare snacks and meals if at all possible! Life becomes easier this way! o Use the checklist on the “Cleanse” schedule! If you don’t you will be counting packets by Day #4! o AVOID…alcohol, fried foods, refined sugars, syrups, honey, corn, breads, potatoes, crackers, candy, chips, white rice, cheeses, mushrooms, creamy sauces or dressings, dried or canned fruits, lunch meats, yogurt, milk, coffee, energy drinks or sodas. o MINIMIZE…oatmeal, brown rice, hummus, quinoa, beans, lentils, or whole wheat pasta (try and limit these choices to no more than three meals during your entire cleanse). o EAT…fresh fruits, green vegetables, salads, chicken, fish, turkey, eggs, lean red meats, lean ground beef or turkey, tofu, almond milk, avocados, natural peanut butter, almond butter, unsalted cashews or almonds. o Drink ¾ to 1 gallon of water per day, without fail! This will have a direct impact on how well your body rids itself of toxins! o Eat 5-6 small meals/snacks each day, spaced 2-3 hours apart to keep the metabolism elevated and blood sugar levels regulated. Never skip a meal or snack (see next note). o Use your Catalyst as needed! While whole food snacks are always recommended first, Catalyst is an exceptional alternative, especially for your nighttime snack. o MORNING EXERCISE…If you are exercising in the morning, have a serving of Catalyst (if applicable) with your Spark and Probiotic (Days 4-10), prior to working out. Have your Fiber Drink and Meal Replacement Shake or breakfast immediately after! o AFTERNOON EXERCISE…Simply add a serving of Catalyst (if applicable) to your afternoon Spark and skip the Mid-Afternoon snack. (Obviously, exact times will vary and may need further adjusting by your Coach). o COMMUNICATE….with your AdvoCare Coach! This could never be emphasized enough! The coaching and support will prove to be invaluable!
This program is created by Independent Distributors and is not offered through AdvoCare Corporate. Please consult your health care provider before making any dietary or fitness modifications.

5

14-Day Burn Phase
(checklist & schedule)
Day 1 Burn Day 2 Refuel Day 3 Burn Day 4 Burn Day 5 Burn Day 6 Refuel Day 7 Burn Day 8 Burn Day 9 Burn Day 10 Refuel Day 11 Burn Day 12 Burn Day 13 Burn Day 14 FREE

PRE-BREAKFAST (30 mins before)
MNS MAX (Daily) Take first MNS Max COLOR packet with 8-10 ounces of water. SPARK (Daily) Mix in 8-12 ounces of water to sweetness taste and drink within 15-20 minutes! CATALYST (if applicable) For those who do not eat breakfast within 1 hour of waking or those who exercise in the morning.

BREAKFAST
MNS MAX (Daily) Take both MNS Max WHITE packets with meal and 8-10 ounces of water. BURN DAYS!! MEAL REPLACEMENT SHAKE (Daily) Blend or shake in 8-12 ounces of water, add ice to thicken to preference (DO NOT add fruits or fruit juices) OR 1:2 or 1:4 whole egg to white ratio scramble. (Veggies can be added to scramble.) REFUEL DAYS!! MEAL REPLACEMENT SHAKE (Daily) Blend or shake in 8-12 ounces of water, add ice to thicken to preference (DO NOT add fruits or fruit juices) and a piece of fruit OR 1:2 or 1:4 whole egg to white ratio scramble with fruit or oatmeal. (Veggies can be added to scramble.)

MID-MORNING SNACK
A lean protein OR serving of Muscle Gain OR Catalyst OR a ¼ cup of unsalted almonds or cashews OR 1-2 tbsp peanut butter. Add veggies as desired.

PRE-LUNCH (30 mins before)
MNS MAX (Daily) Take second MNS Max COLOR packet with 8-10 ounces of water.

LUNCH
BURN DAYS!! Salad and/or veggies with lean protein OR a Meal Replacement Shake. REFUEL DAYS!! Salad and/or veggies with lean protein and a piece of fruit or a starchy carbohydrate OR a Meal Replacement Shake with a piece of fruit.

POST-LUNCH (60-90 mins after lunch)
SPARK (if applicable) Mix in 8-12 ounces of water to sweetness taste and drink within 15-20 minutes!

MID-AFTERNOON SNACK
A lean protein OR serving of Muscle Gain OR Catalyst OR a ¼ cup of unsalted almonds or cashews OR 1-2 tbsp peanut butter. Add veggies as desired.

DINNER
Salad and/or veggies with lean protein OR a Meal Replacement Shake. OMEGAPLEX (Daily) Take 2 capsules with your dinner! Those with blood pressure, cholesterol, or heart issues might want 3-4!

NIGHTTIME SNACK
Lean protein OR Muscle Gain OR Catalyst.
This program is created by Independent Distributors and is not offered through AdvoCare Corporate. Please consult your health care provider before making any dietary or fitness modifications.

6

14-Day Burn Phase
(notes, solutions & tips)
“BASIC” BURN SOLUTIONS

“FULL” BURN SOLUTIONS

POSSIBLE BURN ADD-ONS

BURN NOTES & TIPS o Weigh and measure the morning of Day #1 (Day #11 of the Challenge)! This will determine the “Cleanse” Phase effect and give you a gauge for the “Burn” Phase success. Your last weigh and measure will be on the morning of Day #14 (Day #24), as always, before eating or drinking anything. Your goal is to be 80-90% ON TARGET through the “Burn” Phase! You can do ANYTHING for 14 days! Preparation is still very important, as is ensuring you still drink ¾ to 1 gallon of water per day! “Burn” Days will not allow for any starchy carbohydrate or fruit consumption. Only lean proteins, vegetables and healthy fats. “Refuel” Days will allow for starchy carbohydrates and fruits to be added in at breakfast and lunch again. However, DO NOT add starchy carbs or fruits into snacks or dinner. You can slightly increase healthy fat and protein intake, if necessary, on your “Burn” days and you can eat/snack on vegetables at any time, on any day! Little chance you can eat too many. Eat 5-6 small meals/snacks each day, spaced 2-3 hours apart to keep the metabolism elevated and blood sugar levels regulated. Never skip a meal or snack (see next note). Use your Catalyst as needed! While whole food snacks are always recommended first, it is an exceptional alternative, especially for your nighttime snack. EXERCISE…Although optional, exercise, even 15 minutes per day is highly recommended for overall health and well-being. If you do include exercise, simply try not to eat whole foods within an hour of starting. Ideally, you would consume your Spark and Catalyst prior to exercise. Take your products correctly and on time! Consume your entire MNS strip before lunch! COMMUNICATE….with your AdvoCare Coach! This could never be emphasized enough! The coaching and support, when used, will prove to be invaluable!
This program is created by Independent Distributors and is not offered through AdvoCare Corporate. Please consult your health care provider before making any dietary or fitness modifications.

o o o o o o o o

o o

7

24-Day Challenge
(grocery shopping guide)
RECOMMENDATIONS PROTEINS
Eggs Tofu Veggie Burgers Plain Greek Yogurt Ostrich Sticks Low-Sodium Jerky Chicken Turkey 93%+ Ground Beef 93%+ Ground Turkey Bison Buffalo Elk Swordfish Haddock Halibut Sea Bass Flounder Red Snapper Grouper Salmon Tilapia Tuna

STARCHES
Sweet Potato Yams Brown Rice Oatmeal All-Bran Cereal Kashi Cereal Black Beans Lentils Quinoa Multi-Grain Bread Whole Wheat Bread Whole Wheat Pasta

FRUITS
Apples Bananas Melons Papaya Kiwi Grapefruit Berries Oranges Peaches Pears Mango Pineapple

VEGGIES
Green Salad Leafy Greens Romaine Spring Greens Kale Asparagus Cauliflower Broccoli Green Beans Peppers Spinach Tomatoes Edemame Sugar/Snow Peas Brussels Sprouts Collard Greens Zucchini Eggplant Cucumbers Celery Onions

FATS
Avocados Olive Oil Canola Oil Peanuts Cashews Almonds Peanut Butter

LIMITEDS
Milk Cheese Cottage Cheese Sour Cream Yogurt Frozen Yogurt Caffeine

PORTION CONTROL

AVOID
Alcohol All-White Flour Creamy Sauces Sugar Syrups Honey Mushrooms White Breads Dairy Candy Fried Foods Soda Deli Meats Mayonnaise

This program is created by Independent Distributors and is not offered through AdvoCare Corporate. Please consult your health care provider before making any dietary or fitness modifications.

8

24-Day Challenge
(frequently asked questions)
Some Common Questions…Answered
It is probably a good idea and strongly suggested that you read through this FAQ section prior to beginning your Challenge!

Frequently Asked Questions – 24 Day Challenge
 How much water should I be drinking on a daily basis? We recommend ¾ to 1 gallon of water per day! While this may sound like a lot initially, it is very easy to do with just a little dedicated effort and planning! Get a couple of gallon jugs, take one with you each day and make a concerted effort to get at least half a gallon in before lunch! After a few days, you will not be thinking about it at all. It becomes a necessary habit! Why do you recommend the Meal Replacement Shake for breakfast every morning? The Meal Replacement shake is the only way we can guarantee you get the right amount and ratio of protein to carbs in each morning with ample fiber included. This convenient, proven solution removes all excuses as it takes less than 1 minute to prepare! How often should I get on the scale? You will ONLY get on the scale on the mornings of Days 1, 11 and 24! You will weigh, measure and take your pics prior to eating or drinking anything on these days. PLEASE STAY OFF THE SCALE OTHER THAN THIS! How many meals/snacks should I be getting in each day? Your goal is to get anywhere from 5-7 meals/snacks per day. Without fail! During the Challenge, with the solutions provided, such as Catalyst, as well as the optional add-ons such as Muscle Gain protein powder, 5-7 meals/snacks per day is extremely easy to accomplish with just a little preparation! Can I mix the Meal Replacement Shake with milk, juice or add fruit to it? No! Additions such as these change the protein to carb ratio as well as the caloric count! Only someone who is after weight gain would want to consider such an option and even then, we suggest you discuss this with your Challenge coach before implementing! When should I take Catalyst and how many can I take in a day? Catalyst can be used upon waking, if your first meal of the day will not be eaten within 1 hour, as a mid-morning or mid-afternoon snack, immediately before or after a workout or right before bed, as your late-night snack. There is no real limit on Catalyst but most people will not need more than 4 servings per day as whole food is still the primary goal. If I am using ThermoPlus during Phase II as an add-on, how should I take it for best results? You can take 1-3 capsules of ThermoPlus with each serving of Spark or within 30 minutes of exercise. Start out with 1 capsule per serving and gradually increase for higher response. Why do you not recommend mushrooms? Mushrooms are not recommended during the Cleanse Phase of the Challenge as they are a fungi and fungi can lead to increased inflammation, exactly opposite of the goal during the Cleanse. In addition, a mushrooms exterior can sometimes be coated in mold, obviously not something you want to ingest during this cleaning out phase. How many OmegaPlex can or should I be taking each day? A minimum of two OmegaPlex capsules should be taken each day, but if you are battling obesity, high blood pressure, high cholesterol or diabetes, you may want to take as many as eight capsules per day! How many ounces of water in a gallon? There are 128 ounces in a gallon of water! How much caffeine should I be taking in each day? It is typically recommended to keep caffeine intake below 400mg per day, however, during your Challenge, in an effort to ensure proper hydration levels, we recommend staying below 250mg per day, which would be roughly your two daily servings of Spark.











 

  

9

Frequently Asked Questions – 24 Day Challenge (cont)
 Can I use the Meal Replacement Shakes for lunch or dinner if I need to? Yes, in a pinch, they can be used to replace any meal or snack, however, always keep in mind, whole food should be your first choice outside of your Meal Replacement Shake at breakfast. If it came down to no meal versus having a shake, then yes, have a shake! Can I drink decaf coffee or tea? Yes! Decaf is fine! Again, our goal is merely to limit the total caffeine consumption during the Cleanse in order to ensure we have ample hydration. Too much caffeine can have a dehydrating effect! In Phase II do I still take OmegaPlex even though they are included in the MNS? Depending on which MNS product you are using, you will have either one or two OmegaPlex capsules included. As noted above, you want to make sure you are getting a minimum of two capsules per day and if you are battling any of the noted illnesses or issues, maybe even more. The scale is not moving as fast as I thought it would, but my clothes are definitely looser. Am I doing something wrong? The scale is the LAST place that will typically show results when it comes to “healthy” fat loss. Most commonly you will notice your clothes fitting looser, due to the density of fat versus muscle, first! This will be followed by family and friends noticing a change, before the scale shows anything drastic in the way of number fluctuations. All too often the scale can actually be misleading as the body goes through changes on a daily basis. This is why you are not allowed on the scale until the days noted! I got a slight headache during the Cleanse Phase. What could cause this? This could actually be caused by a variety of things, none of which will be a major cause for concern and they should be gone altogether by Days 4 or 5! Some individuals do get minor headaches during the Cleanse caused by a decrease in daily caffeine consumption (which would mean there was a need for a decrease), some will simply not be drinking their daily required water intake and some may simply be going through a release of toxins (a good thing, and most likely much needed as well). I take medications for different ailments; will they be affected by the Challenge? We cannot and do not make any sort of medical claims, nor will your coach make any recommendations as it relates to your medication use or medical issues. Although what we do is based on good, solid nutrition, it is a common “industry” recommendation to simply not take your supplementation solutions at the same time you take any medications, but as you are most likely aware, it is strongly recommended that you consult your physician directly. Can I use some other supplements or vitamins that I already have during the Challenge? Can you? Yes! Do we recommend it? No! This is not to imply that they are unfit for use, simply to say that we can only speak for results and the credibility of AdvoCare products and our recommendation is always to simply suspend the use of all non-AdvoCare supplementation solutions during the Challenge. This is not meant to imply that postChallenge you may not be able to put them back in use, but simply to ensure that ONLY those products which we know are built to work synergistically together are used during the Challenge itself. Can I use the Performance Elite Line solutions during the Challenge? Absolutely! Your Challenge may actually see some improved results if you are implementing some of the Performance Elite Line! How soon can I do another Cleanse? You should not Cleanse more than once every 90 days so you can simply look at your Cleanse as a quarterly proactive maintenance plan! What do I do after my Challenge is over? Very good question…unfortunately, not one that can be answered in a FAQ response due to the individuality of each person and their goals. Our general recommendation for anyone completing their Challenge and either looking to lose a bit more or simply maintain is to repeat Phase II as their post-Challenge plan, but to be perfectly honest, you should be discussing your next step with your Challenge coach ASAP. They can help you make sure you get exactly, and more importantly, only what you need from an AdvoCare solutions standpoint, in order to reach your next health, fitness or wellness goal. Talk to them!



















10

Frequently Asked Questions – AdvoCare Solutions
 What exactly is Spark? AdvoCare Spark is a nutritional supplement energy drink. It contains a synergistic combination of nutritional components that: 1) provide nutrition for the body and brain; 2) help prolong energy to the brain for enhanced focus and sustained mental energy; 3) help prolong energy to muscles for longer and more intense workouts; and 4) include antioxidants shown to protect brain and body function, especially during high stress periods. Brain biochemistry and function, once thought to be influenced by diet only when nutrient deficiency was evident, is now known to be sensitive and responsive to diet composition. Spark provides nutrients, including caffeine, choline, gamma aminobutyric acid, L-tyrosine, taurine, L-carnitine and glycine in sufficient amounts to result in a beneficial effect on cognitive performance. How many times can I use Spark in a given day? Common Spark use is twice per day, but if you were going to have an exceptionally long or tiring day, you could certainly get away with three with no concern at all. What is the difference between the MNS Max 3, C, and E? The variations of Metabolic Nutrition Systems are distinguished by their additional components. MNS Max E (Energy) and MNS Max C (Appetite Control) contain Metabolic Enhancer caplets for support of the body's natural metabolism.* When metabolism is optimized, an individual may experience increased energy, better weight management and improved body functions.* MNS Max E is formulated to maximize energy along with metabolism in support of weight management with Thermo-P caplets.* Max E is intended for persons 18 years and older. MNS Max C is designed to maximize appetite control along with increased energy and metabolism in support of weight management with a Thermo-T caplet and CitriSate (appetite suppressant caplet).* Max C is intended for individuals 18 years and older. Our newest MNS system, MNS Max 3, is formulated to support metabolism, appetite management and energy production with an ActoTherm® SR caplet which uses sustained-release technology, and BioTherm capsules.* In addition, Max 3 provides comprehensive nutrition with the inclusion of Calcium Plus caplets, an Amplify A.T. softgel capsule and an additional OmegaPlex softgel capsule.* Max 3 contains approximately one-half the amount of caffeine contained in MNS Max E and MNS Max C. Max 3 is intended for persons 12 years and older. What are some of the “add-on” solutions that I should consider for greater results? There are a number of additional AdvoCare solutions that you could use in conjunction with your Challenge or certainly following your Challenge, depending on what your personal goals may be. Just to give you a few examples, we have included some of the most popular below.             Carb-Ease Plus ThermoPlus LeptiLean: FiboTrim Slim Rehydrate Meal Replacement/Snack Bars Probiotic Restore Ultra Calcium Plus C-Grams Muscle Gain (protein powder) Post-Workout Recovery







Discuss the possible inclusion and use of any of the above with your Challenge coach to ensure the solutions in question are right for the goals you have set!

11

Frequently Asked Questions – Discounts/Memberships/Referrals
 How do I get the Discount Membership and the 20-40% off my AdvoCare product? AdvoCare’s Discount Membership is just like a Costco or Sam’s Club Membership and provides you with anywhere from 20% to a 40% Discount off ALL of your AdvoCare solutions use. Taking advantage of this Membership Program is truly a no-brainer as the Membership itself costs only $79, but AdvoCare actually sends you $50 in FREE Spark and Slam upon registration. Couple this with what could be major discounts or even potentially FREE personal product use each month as a Member, and you can see why the program is a win-win and chosen by most! I know a few people that would love to do the Challenge too. How does the referral program work? This is really quite simple and ingenious! Since society, especially as it relates to “weight loss” and “health” programs has truly been inundated with advertising and bogus claims, AdvoCare simply believes in letting success create success and their referral program does just that! It is a simple, 100% virtual referral program that not only provides you with “thank yous” in the way of checks from AdvoCare for each product introduction you make, but does so residually, thus paying for the introduction on continued use, not just one time. Additionally, these referrals can actually help you increase your personal Discount as well! Ask your AdvoCare coach about this side of the Membership Program and they will break it down for you in very simple, easy to understand terms. Remember, if you are happy with your results and the AdvoCare solutions, this makes absolute sense to help those you know and love…a true win-win situation with every introduction!



Frequently Asked Questions - Exercise
 Do I have to exercise during the Challenge to get results? No, you do not. The Challenge is designed to focus on filling your nutritional gaps, therefore make your body run more effectively and burn fat more efficiently. However, from an overall health and wellness standpoint, we obviously recommend that everyone get in at least 15 minutes of exercise each day! Not only will this increase your Challenge results, but it will do wonders for your overall well-being and extend your life expectancy if maintained as a part of your lifestyle!  Do I need to go to a gym? No. If you choose to add exercise to your program, there are many forms of workouts that you can perform at home that can help you reach your personal goals. Something as simple as a brisk walk for 15-20 minutes, three to four times a week, can have a positive impact not only on fat loss, but cardiovascular health as well!  If I can do some sort of resistance or weight training, how many days a week should I do so? Quite honestly, you can get very good results with as few as three days a week dedicated to resistance training! Obviously, your personal goals will ultimately determine your individual needs, but for general overall wellness and lean muscle maintenance, three days a week, for 30-60 minutes each session, will work well.  If I am doing both cardiovascular exercise and resistance/weight training in the same workout, which should I do first? Always do your resistance or weight training first! There are a number of reasons for this, but given the context of our FAQs and the 24 Day Challenge, assuming body fat loss is most important, you want to ensure that your body utilizes the proper sources of energy for each session, therefore cardio comes last! Obviously, there are countless more questions that you may have during and after your Challenge and we could not possibly cover them all here! For this reason, please be sure to maintain constant communication with your Challenge coach, as they will be your single greatest tool for ensuring program success and lifestyle change! Remember, the 24 Day Challenge is NOT a diet! It is meant to teach you, throughout the program, just how easy it is, with the proper plan, support and tools (AdvoCare), to maintain a healthy, convenient lifestyle indefinitely! We truly hope you enjoy the process and give it your all for the full 24 days! If you do, we have no doubt you will come up smiling on the other end!

12

PERSISTENCE IS FAR MORE IMPORTANT THAN PERFECTION!
You CAN do this!

This program is created by Independent Distributors and is not offered through AdvoCare Corporate. Please consult your health care provider before making any dietary or fitness modifications.

Similar Documents

Premium Essay

Medical Administrative Assistant

...Medical assistants perform administrative and clinical tasks to keep the offices of physicians, podiatrists, chiropractors, and other health practitioners running smoothly. The duties of medical assistants vary from office to office, depending on the location and size of the practice and the practitioner's specialty. In small practices, medical assistants usually do many different kinds of tasks, handling both administrative and clinical duties and reporting directly to an office manager, physician, or other health practitioner. Those in large practices tend to specialize in a particular area, under the supervision of department administrators. Medical assistants should not be confused with physician assistants, who examine, diagnose, and treat patients under the direct supervision of a physician (www.bls.gov). Some medical assistants may help doctors examine and treat patients. They may check the height, weight, temperature, and blood pressure of each patient. Assistants write down patients' medical histories and run simple laboratory tests. Sometimes they answer patients' questions about medicines and treatment at home. Assistants may also give injections, apply bandages, and take X-rays. Many assistants take electrocardiograms, which measure the electrical impulses of the heart. Medical assistants are sometimes in charge of buying and maintaining medical equipment and furniture for the doctor's office. They may also act as office managers. They plan the doctor's schedule...

Words: 1320 - Pages: 6

Premium Essay

Administrative Assistant

...Administrative Assistant – Angela American River College (ARC) is a California community college. There are teachers, deans, supervisors, receptionist, counselor, administrative professional, Students, student personal assistant and many more. Types of work/tasks : * dealing with post * making sure that there is enough stationery * answering the telephone and passing on calls * reception duties such as greeting and looking after visitors * typing and setting up documents such as letters and reports * keeping computer records up to date * filing * using office equipment such as printers, photocopiers and fax machines * managing staff appointments * setting up meetings and taking minutes * making travel arrangements for staff. Skills/Qualifications: * Time Management Skills * Team Player * Verbal Communication * Peacemaker * Competence * Handles Politics and Confidentiality * Reporting Skills, * Writing Skills, * Microsoft Office Skills, * Managing Processes, * Organization, * Analyzing Information , * Professionalism, * Problem Solving, * Supply Management, * Inventory Control Traits: * 1. Have diplomacy and an even temperament * 2. You either get it or you don’t * 3. Be proactive, but walk the fine line of not stepping on anyone’s toes * 4. Everything is urgent until it’s not * 5. Care a lot or do well anyway because it’s your...

Words: 286 - Pages: 2

Premium Essay

Administrative Assistant

...A Lesson in Communicating Bad News: The Toyota Recall Crisis: Missteps, Miscommunications, and Missed Opportunities Mari E. Friedrich MGT 460 June 24, 2015 Abstract The paper will serve to examine the corporate leadership failures of the Toyota 2009-2010 defective acceleration recalls. Focusing specifically, on a case that occurred in the state of California in 2011, resulting in a massive recall by Toyota, and nearly 30 percent of all U.S. vehicle recalls in 2010. This study will center on Toyota’s response on the case facts and its internal and external communications with Toyota North America, the Toyota owners, and the National Highway Traffic and Safety Administration (NHTSA). It will also address key stakeholder issues and risks to the Toyota brand. Finally, desirable outcomes will be outlined for resolving the ethical challenges by Toyota, as well as possible solutions that could have been implemented and recommendations for the future. A Lesson in Communicating Bad News: The Toyota Recall Crisis: Miscommunications, Missteps, and Missed Opportunities Case Introduction There has been an unprecedented period of corporate crises over the past decade. Effective crisis management has been a key element in whether a company can ride the storm and come out the other side. There is a constant presence of crises in the world of business and global business today that the public has seen firsthand. A crisis can happen to any company, large or small in every...

Words: 2358 - Pages: 10

Premium Essay

Administrative Assistant

...Meaning   of   Economic   Integration: Economic   Integration   means   agreements between   groups   of   countries   in   a   geographic   region   to   reduce   and   ultimately remove   tariff   and   non-tariff   barriers   to   ensure   free   flow   of   goods,   services   and   factors   of   production   between   each   other. Economic intergration process For Economic intergration to take place, there needs to be well developed transportation and communication systems in place to enable free flow of goods and services with the member states. A common language of communication will also need to be agreed upon to ensure ease in business transactions. The process will be completed with the following stages put in place: The member states need enter in preferred trade agreements that will allow free trade without any trade restriction or lowered tarriffs within the economy, with each country retaining its own tariffs and quota system on trade with third parties. Custom Union There will need to be harmonized common external tariffs to allow an equal competitive play ground when doing business with third parties to the member states. Common Market The member states should allow free factors of production mobility within the common market, common language, shared culture to fcilitate business practices. Within the member states, tax rates may differ, those economies with low tax rates will receive more Foreign Direct Investments Economic Union –0202527174…072271431 ...

Words: 275 - Pages: 2

Premium Essay

Administrative Assistant

...INTRODUCTION The focus for the strategic management will cater to Starbucks Corporation in engaging to appropriate information and research ways as the corporation had began in the year 1971 when the academics English teacher , history teacher and writer opened a store called Starbucks Coffee, Tea and Spice in the touristy Pikes Place Market in Seattle. Thus, there is a need to understand the market and industry processes of Starbucks and must be able to integrate valid and reliable SWOT analysis so as to determine future strategies for business development and growth in the global market. SWOT ANALYSIS Starbucks Corporation is a specialty coffee retailer, producing and selling a wide variety of hot and cold beverages, as well as pastries and confections, through 8500 coffee shops across 32 countries worldwide. The company recorded an increase in revenues and profits. It faces the threat of reduction in margins due to rising dairy costs. Strengths Global presence Starbucks has a widespread global presence. The company operates about 8500 retail store locations, the majority of which are company owned and operated across 32 countries worldwide. The company’s widespread presence provides it with widespread brand recognition and a strong customer base. A disciplined innovator Starbucks is a disciplined innovator. The company effectively...

Words: 486 - Pages: 2

Premium Essay

A Career As An Administrative Assistant

...I am applying for a Food Sales Associate position in the Macy’s department inside Lakeside Mall. I heard about this position from the online job site snag job and thought this will be a great opportunity. I am seeking for employment with a company where I can use my talents and skills to grow as an individual. I will like to serve your organization and establish an enjoyable career for myself. As stated in my resume, in my previous work history I have worked as an Administrative Assistant inside a beauty salon, by this experience I learned how to deal with customer service, answer telephone calls and clean while being in high school. When I graduated from high school I got accepted into Jackson College and later on down the line I stated...

Words: 314 - Pages: 2

Free Essay

Administrative Assistant Job Description

...Administrative Assistant Job Summary The Administrative Assistant position is a vital position in providing support to the Call center office and Office Manager. The job requires an individual to provide information to applicants and employees; must be able to maintain financial and clerical records in an organized and easy to find fashion; and complete all assigned projects and tasks. Supervision: This job requires little to no supervision Essential Job Functions * Maintains a variety of employment files and records, (e.g. applicants, employees, etc.) for the purpose of compiling pertinent employee information, ensuring accuracy of employee’s records, maintaining eligibility for position and complying with mandated requirements. * Assists the department staff with the employment process (e.g. callbacks, scheduling interviews, entering information into computer, maintaining current applications, assisting with applicant searches, notification, etc.) for the purpose meeting staffing requirements while complying with company guidelines. * Assists with new employee orientation (e.g. payroll and benefit policies, assisting with enrollment forms, etc.) for the purpose of ensuring employees are knowledgeable of current practices and administrative processes. * Performs record keeping and clerical functions (e.g. scheduling, copying, faxing, filing, data entry, typing, calculating, verifying, etc.) for the purpose of supporting the department staff. (40+ wpm,...

Words: 731 - Pages: 3

Premium Essay

Administrative Assistant Research Paper

...It is with great enthusiasm that I submit my application for the position of Administrative Assistant. As both an administrative professional and customer service representative with over 5 years experience, I am sure my diverse skills, experience, and qualifications would make me a great asset to your company. As detailed in my attached resume, I have held several administrative positions including as administrative assistant for Brentwood Coach & Limousine. Here I organized meetings, booked travel itineraries, booked client reservations, and generated and distributed receipts for clientele and sales reports for management. I have also held an internship at the Consulate General of Ireland during my time studying for my BA at the University...

Words: 279 - Pages: 2

Premium Essay

Administrative Assistant Irma Hardworker

...Sarah Bellum,the payroll manager, contacted the fraud investigation office to express concern about payroll irregularities regarding administrative assistant Irma Hardorker. Our investigation team has analyzed payroll reports in order to find any discrepancies that could indicate fraud. Based on her job description, Ms. Hardworker should be working eight hour days. However, she has been working on average an extra 1 hour and 38 minutes per day, amounting to around ten thousand dollars per year (its on the assumption sheet Where is this number from, do we have the calculation). Mr.Wanna Know indicated surprise when we informed him that she was working about nine and a half hours per day. Mr. Wanna Know claimed that he arrives to work before...

Words: 314 - Pages: 2

Free Essay

New Administrative Assistant in the Research Branch

...CASE STUDY #1 New Administrative Assistant in the Research Branch Mohammad R Irshad MGMT 5613 (2012) 05/20/2012 Dr. Don M. Hull Situation Audit I am the lead researcher for a nonprofit management development firm located in Minneapolis, MN. Since I travel most of the time I hired a new administrative assistant about six months ago to (a) keeping track of the branch's $300,000 budget; (b) making your travel arrangements and providing you with graphics and word processing support; and (c) providing administrative support for the other four members of the research branch. Sue’s performance has been less than satisfactory especially in the last month. Sue will often put in a full eight hour day, even overtime, but still not complete all of her job responsibilities without help from the other members in the research branch. Unfortunately, failing to keep up with the research branch budget is not Sue's only workrelated problem. Although Sue is very good at following clear instructions and completing projects and tasks she has previous experience with (except the budget), Sue is not very good at thinking through the requirements of new tasks and projects. All of the other branch members have worked for me for over two years, and I have developed a close working relationship with each one of them. Because of this relationship, the other members of the branch have privately told me how dissatisfied they are with Sue's performance; they feel their energies are being drained...

Words: 735 - Pages: 3

Premium Essay

Medical Administrative Assistant Application Essay

...I am writing to apply for the position of office assistant as the Medical Administrative Assistant as a work-study employee. When I learned of the position through the Directory of Work-Study Opportunities on the Job openings website, I instantly saw that the job matches my interests and areas of expertise. As the attached resume shows, I have a strong devotion to public service. As a volunteer at Glass Automated Products, I communicated effectively with the public and was a valued member of making sales and managing the company. Working with the school showed me and made me realize work ethic and communication with others, as well as dedicating my time to all around management of the school. I became a teacher at the school. These experiences have taught me about working with groups of people, following established procedures, and initiatively causing an organization’s goals to be higher due to rate of success....

Words: 622 - Pages: 3

Premium Essay

Medical Administrative Assistant Case Study

...She is also required to work one Saturday of the month where she would work from 8:30 AM to 1:00 PM. Her full-time work schedule requires her to work 40+ hours a week where she received two fifteen-minute breaks and one thirty-minute lunch break. She earns an hourly wage of $21 per hour and receives health insurance which she has elected to have Kaiser Permanente as her primary insurance coverage for her and her family. Her current position requires her to have a Medical Administrative Assistant Certification, as well as the year of experience with customer service skills in communicating with patients. The job also requires for her and to anyone else who would fill the same position is required to type approximately 35 words per minute while being knowledgeable of the EPIC software. After her last day worked on April 11, 2017, the Insured maintained that she has not attempted to work in the capacities after she had filed her disability with UNUM. Even though she has not received any checks or monetary funds from UNUM, she claimed that she has been tempted to work in any other similar capacities with any other employer. Furthermore, she stated employed with ChapCare she did not have any concurrent work. He maintained,...

Words: 1110 - Pages: 5

Free Essay

New Administrative Assistant in the Research Branch

...Case Study #1 New Administrative Assistant in the Research Branch 1. Facts of the case The basic problem of the case study is Sue’s overall unsatisfactory working performance and failure to keep up with her job responsibilities. The fact that she is facing personal family related issues and problems has to be taken into account, however the leader and the other four members of the team have many complaints. 2. Description of the problems More specifically, she constantly needs assistance from her colleagues in the research branch in order to fulfill her job requirements even though she, more often than not, works overtime. Moreover, she is not competent to tackle new tasks and projects if she doesn’t already have previous related experience and hasn’t been given clear instructions. She routinely needs help on making any graphs that were not exactly like those she was tutored during her training program and, in addition, she generally ignores instructions she is unsure of and appears to be distracted at work. The four members of the team are tired of Sue’s underperformance and feel that she is consuming their energy and negatively affecting their ability to fulfill their own work responsibilities and projects. 3. Theoretical framework The leader of the branch has to make some decisions and take the necessary course of action in order to address the problem on hand. However, these decisions will make sense only in the context of how the leader and the followers (four members...

Words: 464 - Pages: 2

Premium Essay

Administrative Assistant Case Study: Imaginab, Inc.

...Administrative Assistant, to be named, will provide clerical support including: providing and compiling necessary documentation required to support the IRF projects and SRS; tracking publications supported by the program and preparing and submitting annual progress reports, scheduling and supporting the meetings of the Collaboratory, and organizing flights, hotels, meeting rooms, and scheduling for of annual meetings. Jessica Wang Cheng, Fund manager, She has been a research fund manager at UCLA for 28 years and has extensive experience with PO1 and UO1 grants requiring oversight of subcontracts and coordinating fiscal management between institutions. Vadim Bichko, PhD. Vice President of ChemDiv Inc, Medicinal chemistry consultant. ChemDiv is the recognized global leader of pre-clinical chemistry and biology for drug development and clinical trials. Dr. Bichko is a virologist with 15 years of successful research and development management experience in pharmaceutical and biotechnology companies. Jean Gudas, Ph.D. Vice President of Research and Development of ImaginAB, Inc. Antibody-based imaging consultant. ImaginAB develops and commercializes engineered antibody fragments...

Words: 509 - Pages: 3

Premium Essay

Human Skills

...THREE of the "human skills" that a good Administrative Medical Assistant (MAA) needs to possess. Give a realistic medical office example of how the MAA could use ONE of these three skills. Personality - be a people person with a sense of humor typing - fast enough on the fingers and good spelling skills be good in the field of study or work. self explanatory. filing, phone and general office skills and knowledge of the job. Why the planning of activities within the medical office is important for the MAA. This is because the medical administrative assistants perform errands which are interrelated to the healthcare industry and general administrative duties. [ These errands may include answering the phone, greeting patients and visitors, ordering supplies, sorting mail, bookkeeping and creating invoices. The other errands that may also entail to specialized knowledge that includes updating and maintaining patient medical records, processing insurance forms, scheduling patient appointments and coordinating lab services.How the concept of "empowerment" can make you more effective in your dealings with other colleagues in the medical office.The concept of empowerment can make you more effective in your dealings with other colleagues in the office by allowing you to think for yourself and take control of your work while making others feel part of the whole work team. Empowerment motivates employees to become more productive making it easier for one's colleagues to do their...

Words: 288 - Pages: 2