Body Composition

Eat Breakfast

Why Eat Breakfast?

Eat Breakfast unless you want to slow your metabolism and teach your body how to hold on to body fat.

If you want to SLOW your metabolism or you are a Sumo Wrestler:

1. Don’t eat breakfast. Sumo wrestlers never eat breakfast. This is a great way to slow your metabolism way down and will definitely ensure over eating later in the day.


eat breakfast
Those who skip breakfast
40% more sweets.
55% more soft drinks.
45% fewer vegetables
30% less fruit

2. Eat only 1-2 meals each day. Sumo wrestlers get up early, work out and then don’t eat until late in the day. This way they will be starving and will eat anything they can grab and in enormous amounts. This ensures a great calorie surplus and maximum weight gain. When you eat a large amount of calories in one sitting, the body will use up what it can and then fill your extra energy reserves for later. When your storage gets full, everything left over is stored directly as fat.

3. Drink beer. Sumo wrestlers drink large amounts of beer with their meals. For a sumo wrestler, the bigger the belly the better!

Speaking of alcohol, this is an interesting Q & A from a ‘fat burning’ blog:

QUESTION: What about alcohol? How does that fit into your burning fat program? I am not talking binge drinking, just one or two a day.

ANSWER: Hi, A couple drinks on the weekend and or on special ocassions probably won’t have any major impact on your fat loss results (although I would encourage you to consider the mindset that EVERYTHING you do either helps or hurts).

A drink or two on ocassion is a part of enjoying life for many people, and it’s important to find lifestyle balance for the sake of your long term happiness and success.

However, I do not recommend drinking every day.

“A couple every day” adds a LOT of extra calories to your daily diet. If you’re talking about two 150-calorie beers, thats 300 calories extra a day or 2100 extra calories a week.

Multiply that out for a year and you have 109,200 extra calories! WOW! That’s potentially 31.2 pounds of fat in a year.

If you DO account for the calories in those drinks, then you have another conundrum – the alcohol calories displace good valuable food calories…

Drinking gives you empty alcohol calories with virtually no nutritional value (and some negative value in more way than one), while pushing out important vitamins, minerals, phytochemicals essential amino acids, essential fatty acids, fiber and other good stuff.

Alcohol also inhibits fat burning. While your liver is busy metabolizing alcohol, it puts your fat metabolism on hold. That’s why I do NOT recommend any drinking when you are on a fat loss program (at least if you are serious about it).

When you are on a regular, year-round lifestyle/maintenance program I recommend that if you drink, you do so in moderation, keep it to special occasions or weekends and remember to factor in those calories to your daily intake.

By the way, there’s a major risk to drinking every day – even just one or two – that most people don’t even think about:

Daily drinking is habit forming. Anything you do every day easily becomes a habit that is difficult to break later.

On the other hand, if you could establish the habit of eating 5-9 servings of fruits and vegetables and getting some exercise every single day, those would be habits worth forming!

The fact is, you can certainly get leaner while drinking, as long as you stay in a caloric deficit, but that doesn’t mean it’s the smartest thing to do for your body and your health.

4. Eat out. Many studies have found that people eating in a restaurant will eat 40% more food and 30% more fat then they would if they were at home. Sumo wrestlers like to distract each other while eating to make sure they don’t notice those “getting full” signals. They also always have someone else cook for them so they don’t pay attention to fat or ingredients.

5. Sleep after eating. When they finish their LARGE meals, the wrestlers will take a long nap. Going to sleep on a full stomach forces the body to store most of the calories as fat because it doesn’t have the ability to metabolize large amounts of food while sleeping.

eat breakfastIf you’re NOT a Sumo Wrestler here are Rules to Live By:

NEVER SKIP BREAKFAST: Break-fast. The first meal of the day jump-starts your metabolic rate. Make it a good one, rich with protein.

ALWAYS EAT AFTER YOUR WORKOUT: Called the “golden hour.” Replenishing your body immediately after exercise keeps your body burning fat and retains your muscle.

NEVER MISS YOUR MEAL BEFORE BED: Your body repairs itself at night when you sleep. Your body can only do this IF you EAT! Eat one hour before bedtime and keep the choice of your meal high in protein and keep it clean. No sugars or starches.

FUEL YOUR METABOLISM: It looks for food every 3 hours. So feed it and keep it as high as possible.

Eat often:
Food stimulates our basic metabolic rate. Frequent smaller meals rather than fewer large ones help to keep our metabolic rate high. A higher metabolism burns more calories throughout the day it also promotes our bodies to use rather than store fat.

Minimum of 3-4 times daily. Protein stimulates your basic metabolic rate by almost 30% while carbohydrates and (healthy) fat lead to a 10% increase.

The more muscle we have, the more calories we burn. But, if we don’t eat protein we can’t build healthy muscle. A pound of muscle requires more calories per day to maintain itself (while at rest our body will burn more calories) while a pound of fat requires fewer.

HYDRATION: Drink water throughout the day. Our guideline is drink HALF of your body weight in OUNCES of water daily. (Increase 20% for heat. Increase 20 for exercise.) For AWESOME hydration check out what we drink….REHYDRATE.

SLEEP: The connection between sleep and weight gain is hard to ignore. Research published in the American Journal of Epidemiology found that women who are sleep deprived are a third more likely to gain 33 pounds over the next 16 years than those who receive just seven hours of sleep per night. And with all of the connections to obesity, diabetes, high blood pressure, heart failure, and cognitive failure, the need to sleep goes far beyond just looking better and seeing results from your diet and exercise efforts. (

The key to reaching your goals are to ensure that your body is receiving the nutrients it needs to promote burning body fat, building lean muscle and staying hydrated. So, what is your preference? Eat like a SUMO Wrestler or eat for healthy living?

Learn more about healthy lifestyle choices and the Advocare 24 Day Challenge . A program designed for sustainable healthy living.


To Your Health!


fat muscle ratio. body composition

Fat Muscle Ratio not Weight

Our Fat Muscle Ratio not Weight is Imperative for Good Health

The weighing scale may not lie; however, it may not

always tell the whole truth either.

In fact the prevailing wisdom today is that it’s by far, more important to have low body fat rather than low body weight to keep healthy.

lean muscle buen body fatBody weight by itself is not a very clear indicator of either health or physical fitness, much as we would like to believe it to be. This is because body weight alone does not distinguish how much of the weight is in pounds of fat or muscle.

However, body composition can help give a far more accurate assessment of both fat as well as lean muscles that personify vigor. This is why the popularity of body composition as a measuring tool for good health is steadily increasing since it can provide a more viable snapshot of the state of your body than the weighing scale.

In fact the ratio of muscle to fat is the main element of body composition and this ratio can and indeed does keep on changing throughout an individual’s lifetime. This is because aging and inactivity are both potentially capable of leading to an overall increase in total body fat.

A senior citizen for instance may well succumb to age-related muscle loss and the body may respond by increasing its fat deposits, without gaining any additional weight.  Also switching from let’s say, a highly active job physically to a more sedentary one could mean a gradual increase in fat without any major fluctuations showing on the weighing scale.

Many health practitioners and nutritionists tend to agree that excessive body fat is a grave risk to health and is often the root cause of many deadly ailments such as high BP, diabetes, stroke and Myocardial Infarction to name but a few.

This is why an increasing number of people are trying to lose weight rapidly from following crash diets to rigorous exercise regimes

Unfortunately, all this hard work and pain is undertaken to lose weight and become thin without even attempting to understand that being thin does not necessarily translate into being healthy.

Since popular misconceptions about that “ideal” body weight far outweighs the practical reality of our body composition, our obsession with weight and thinness can potentially lead to such eating disorders as Bulimia and Anorexia Nervosa.

Leanness of the body is infinitely more desirable than thinness.

In fact lean individuals may actually weigh more than the fabled ideal, but its more muscle and bone than fat and therefore, in the long run more conducive to health.

Every doctor, nutritionist and fitness instructor/personal trainer must ultimately be able to understand and eventually explain the important distinction between unhealthy thinness and a healthy and lean body.

A lean and healthy body can eventually be achieved though long term

lifestyle changes

And yes, that means saying no to fad diets and exercise regimes that may prove to be unsustainable in the long run.

So think of body composition (the amount of body fat vs the amount of body muscle) as a lifetime journey which includes ongoing fine tuning of our lifestyle.

no fad diet. sustainable eating. healthy body composition.


To your health!

Get Ready For Summer ’24 Day Challenge’

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Get Ready for Summer. AdvoCare 24 Day Challenge Bundle. With Bonus Spark!
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AdvoCare has TWO different Bundles to help us Get Started OR Stay On Track!

This is a ‘life plan’. Not a ‘start and finish’ program.

TWO choices: Get Ready bundle. Stay on Track products.
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                         Get Ready bundle.
                     Stay on Track products.
 Lifestyle living learning to eat healthy
Eating Whole foods and clean foods and drinking water is the way to a great lifestyle 

As YOUR 24 Day Challenge Coach, I am here to guide you, help you and motivate you!

The herbal cleanse is an effective way to remove toxins from our body.
Proper absorption of nutrients such as carbohydrates, proteins, fats, vitamins and minerals is essential to maintaining a healthy body. However, periodic lifestyle changes may generate the need for a "fresh start" - that's where the Cleanse Phase comes in.

Your 24-Day Challenge Includes
·24-Day Challenge® Daily Guide and you can dowload the 24 Day Challenge App
·One box of Herbal Cleanse
·One box of AdvoCare® Fiber
·One bottle of OmegaPlex®
AdvoCare Spark®
·One box of either MNS® 3, C or E
·One box of Meal Replacement Shake

You are developing habits (both inside of your body and outside of your body) That will pay Dividends to your body for the rest of your life.

Looking and feeling healthy is created by a lifestyle you design for yourself to achieve your wellbeing. It is an active process of becoming aware of and making choices.

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Bedtime Snacking

It’s the beginning of a great new year and millions of Americans have decided it’s time to improve their health by eating better, losing weight and trying to exercise a bit more.  These are great goals and the core mission of iChoose-Wellness is to help others with their health.  We help others begin a wellness lifestyle that will set them on a course of healthy living and help them develop vibrant energy, a leaner body and overall health.

i really regret eating healthy

Since a wellness lifestyle is often a change for our friends and clients we are asked many questions when, how often, and how much to eat.  We provide a complementary meal plan, recipes, and snack ideas that we share on our website.  The plan calls for three meals and three snacks per day because the goal is to keep our metabolism revved up and turn us into fat burning machines.

What many people do not realize is that to have a lean body we must fuel it on a regular basis so that our bodies burn rather than store fat.


One common misconception is that we should avoid eating anything before bed.  Nothing could be further from the truth! The body does its repair work at night during REM sleep and if we do not have high quality food in our system our bodies do not have the proteins, carbohydrates, and fats necessary for repair.  The right night time snack can have a positive effect on fat burning and building a healthier leaner body.  So what are the “key” ingredients of a healthy before bed snack?

  1. Avoid carbohydrates which will result in an insulin release in the body.  Because carbohydrates are easily stored as fat they do not help in the repair process that we undergo during sleep.
  2. Choose slow digesting proteins like turkey and chicken which do not produce an insulin response and are readily available for the necessary repair work that our bodies do while sleeping.
  3. Add fat…did he just say ADD FAT? Really? Yes, high quality healthy fats like those found in nuts, oils, hummus and nut butters slow gastric emptying and digestion. They make us feel fuller and help us avoid turning a night time snack into an “all night long” event! They are a great bed time snack.

Some of my favorite Protein snacks before bedtime are:

Click image for more information about this delicious Chocolate AdvoBar. A favorite Snack bar for me!



Pro 20 Advocare
Pro 20 is an AMAZING 3oz bottle packed with 20 grams of soluble hydrolyzed protein, which the body can absorb quickly, to support lean muscle mass.


I use the Priten for smoothies, pancakes and I put a scoop in my oatmeal. Muscle Gain™ is made of a high-grade metabolically balanced protein blend that feeds your muscles the amino acids and other components that are essential for protein synthesis and muscle building.
Protein Pancakes I modified my Mom’s pancake recipe by adding Advocare Vanilla Muscle Gain in place of flour. (4) tablespoons Advocare Vanilla Muscle Gain (4) egg yolks (reserve egg white in seperate bowl) (4) tablespoons Almond Milk (1) tablespoon olive oil Heat oil in pan. Mix Muscle Gain, egg yolks and Almond Milk in a bowl. In a seperate bowl fluff the egg whites. Beat egg whites until you have peaks. Fold your fluffy egg whites into the egg yolk batter and ladle the mixture into the hot oil. Cook on both sides and enjoy! For a Nightime snack I just eat the pancake without syrup or fruit.
Protein Pancakes
I modified my Mom’s pancake recipe by adding Advocare Vanilla Muscle Gain in place of flour.
(4) tablespoons Advocare Vanilla Muscle Gain
(4) egg yolks (reserve egg white in seperate bowl)
(4) tablespoons Almond Milk
(1) tablespoon olive oil
Heat oil in pan. Mix Muscle Gain, egg yolks and Almond Milk in a bowl. In a seperate bowl fluff the egg whites.
Beat egg whites until you have peaks.
Fold your fluffy egg whites into the egg yolk batter and ladle the mixture into the hot oil.
Cook on both sides and enjoy!
For a Nightime snack I just eat the pancake without syrup or fruit.


Since healthy living is a lifestyle we need to make sure that it is easy to follow and provides with enough variety that we enjoy the lifestyle over the long term. In order to make it a lifestyle we need to find variety in the meals that we make and the snacks that we enjoy.  You may want to check out our website for meal and snack ideas, we are happy to share them with you!

Remember we know that Wellness is a Choice and we are here to help you get the most out of life this year and for many years in the future!



All In Challenge

ALL IN Challenge

All In Challenge

Have you heard about it? HOLY MOLY!!!! This is an incredible offer to JUMPSTART your 2017!

2017 is right around the corner and it is EXCITING to see so many people going ALL IN for their health and wellness resolutions.


JANUARY 2, 2017!


Advocare All in Challenge
click picture for more info

Do your goals include Better health and wellness in 2017?

NOW is THE PERFECT TIME to JOIN US and take full advantage of the bonuses included in the ALL In Challenge. Purchase here for:

FREE SHIPPING on All in Challenge 


FREE meal prep containers

 Jumbo bottle of Catalyst, offer.

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Personal Coaching from me.


Can I do the All in Challenge outside of a group?
Yes, of course. I am here to help you, you can start when ever you’re ready.

What are the Benefits of doing the All in Challenge as a group?
The group will start on the same day so you may have similar questions
There is accountabilty and encouragement in a group setting.
In a group you can share recipe ideas and recipe modifications.

Whether you Challenge in a group or as an individual, As your Coach I:
Provide a healthy eating plan with meal ideas and recipes.
You’ll receive Healthy Snack and Meal Prep ideas.
You have complete access to me to answer any question. (phone, text or email)

Is it possible to get the All in Challenge at a discount?
Yes, Advocare has 4 relationships; you choose which is best for you.
As a Preferred Customer you can save 20% – 30%.
The Preferred Customer is $19.95* . You’ll have your own microsite which is where you place your order. You’ll recieve a welcome kit with samples with your first order.

If you would like to become a Distributor, it is only $59* and your discount can range from 20% to 40%.

I just finished an Herbal Cleanse, Can I still join the Nationwide Challenge?

Yes! You can order the All in Challenge and on day 1 begin with the Meal plan, Spark & MNS. Keep the Herbal Cleanse until you cleanse again in about 90 days.

I’m really excited for you and thrilled to help you reach your wellness goals.


To Your Health!


*plus tax and shipping

Effective Diet Plans

Oh the questions we get!!!

What are effective diet plans for men? What are effective diet plans for women? Is there a nutrition and diet plan that works for both?

Yes! There are nutrition plans that work for both and it ALL begins with FOOD. Not only the food choices but also the eating frequency.

While we sleep we are actually fasting. Our body is not receiving any nutrition or hydration BUT we expect our body to continue functioning such as breathing, heart beating, muscles moving us as we sleep and so on and all of that takes calories.

The American Heart Associations study (click here) suggests that eating breakfast was associated with significantly lower Coronary Heart Disease risk.

The first meal of the day; breakfast, is important! Eat within one hour of waking and include protein.  Skipping breakfast pushes our body into a pre-catobolic state meaning  muscle protein is used for energy and deficits are seen in performance due to lower muscle. Skipping beakfast (and skipping meals) teaches our body to become very efficient at ‘holding onto body fat’.

Research shows that eating breakfast helps us lean out, be more successful at losing weigh and keeping it off. Simply put, it’s a healthy habit.

Before I began an effective diet and nutrition plan for myself I NEVER ate breakfast. I wasn’t hungry. But now I eat breakfast every day and look forward to it! My meal of choice is a Meal Replacement shake. This provides the protein I’m looking for (24 grams) and it mixes with water so I hydrate my body for a great start to the day.

Meal Replacement Shakes are Healthy (22 grams easy digested protein), Taste delicious and mix with water so increases my hydration. Pumpkin Spice is limited time, So I just stocked up!
Meal Replacement Shakes are Healthy (22 grams easy digested protein), Taste delicious and mix with water so increases my hydration.
Pumpkin Spice is limited time, So I just stocked up!


So when we talk about effective diet plans:
What is your preference? What makes YOU feel great? Paleo? Vegetarian? Low Carb? Raw Food? Vegan? Whichever food you choose is up to you. Effective diet plans begin with eating food.

Always eat breakfast and include a clean protein.

Drink water first thing in the morning and throughout the day.

Put FUEL (food) into your body about every 3 hours throughout the day. (fruits and veggies paired with a clean protein)

Hungry at night? Eat high protein foods. While we sleep the body repairs itself and likes to use a clean protein for repair.

And remember, if our body does not get the nutrition it needs from foods or supplements it will get energy from our body’s muscles and preserve body fat.

So, if you want to burn body fat and build lean muscle in a healthy way… consider this routine as an effective diet plan for men and effective diet plan for women.

To your health!




How To Improve Body Composition

We received a question: What is the best way for me to improve my body composition?

I understand that 75% of our body composition is ‘what we eat’ and 25% is exercise… Listen here for my three tips.

Click picture for a quick video.
Click picture for a quick video.

Will eating fat make me fat?

Will eating fat make me fat?

For my whole adult life I have been told that eating fat will make me fat!  It just seems so logical that no rational adult could think otherwise…right? WRONG!!

Eating the WRONG fat can make you fat.

For decades, grains and other high carbohydrate foods formed the base of the food pyramid and the foundation for a “healthy diet” and the ‘diet’ industry promoted ‘low fat’….  Unfortunately, these recommendations couldn’t be further from the truth.  A diet high in wheat and other grain products can lead to high blood sugar and poor sensitivity to the hormone ‘insulin’.

Healthy fats, on the other hand, are instrumental in the regulation of your overall hormonal balance.  When you understand how to choose the right fats, replacing high-carb items in your diet such as bread, bagels, muffins, baked goods, and pasta with more of the healthful “fatty foods”, you’ll be well on your way to better health.

Seven foods often thought of as healthy “fatty foods”: 

Whole Eggs, Nuts (such as almonds, pecans, walnuts, and cashews), Seeds (such as sunflower seeds and flaxseeds),  Avocado, Olives, Olive Oil and Fatty Fish (such as, mackerel, tuna, salmon, and trout).


Healthy Fats
Healthy Fats

These “fatty” foods help to improve your overall fat-burning hormone balance, satiety / feelings of fullness after a meal, and other health benefits.  As an example, egg yolks are loaded with vitamins, minerals and antioxidants avocados, olives and olive oil are rich in heart-healthy fatty acids; and many species of fish are a great source of inflammation-reducing omega-3s. (Due to the high calories of healthy fats, supplements can be beneficial, providing the health benefits without overloading our calorie budget, as an example Omegaplex.)

If your goal is to be the leanest, strongest healthiest version of yourself you, consider:

  1. The right information to make good decisions (science not fads)
  2. A plan that you can follow that you can sustain over your lifetime
  3. A coach who is willing to work with you to teach you how

That is exactly what we do…we educate, provide options that you can choose and help coach you on your journey!  We have helped hundreds of others why not you? 



Can we ‘out exercise’ bad nutrition?

I’m going through the drive through but I’ll work it off at the gym.
I’m drinking alcohol this weekend but I’ll exercise next week.

We had a great friend contact us last week excited to share that he and his wife had finally decided to “get healthy and take control” of their health and wellness! As a matter of fact they were so excited about making the decision that they joined the nicest (and priciest) health club in their town, bought matching fit bit’s and hired a personal trainer.

He declared “we are finally ready to do it this time, we have got to get our health under control, and we’ve got to do something!” Sound familiar? Sure it does, if this scenario hasn’t happened to you personally, it has probably happened to someone that you know.

Because of the hype in the media we mistakenly think that exercise is the magic bullet and that we will be miraculously transformed through exercise to a healthier version of ourselves. The exercise “myth” accounts for the double digit growth in the fitness club industry and the astronomical popularity of fitness devices and apps.

If you look at the statistics you would think that we Americans are on our way to becoming one of the healthiest countries in the world!  The problem is that that concept is totally WRONG…don’t get me wrong, exercise is a major component of health and wellness but most people, including the medical community over rate its impact of exercise alone.

Here is the plain and simple truth, your body composition and your overall wellness is a result of your nutrition, what you eat, when you eat and how much you eat and only 20% to 30% of body composition is a result of exercise!

Wait your saying “that 70% to 80% of my wellness is what I consume and only 20% to 30% exercise?”  Yes, that is exactly what we are saying and that is why most people don’t get the results they are looking for…you simply can’t out exercise a poor diet.


Weight Loss Diet

I predict that my friend, unless he works on the “nutrition piece” of his overall wellness is doomed to failure. But what can he do to address the nutrition piece?  He can follow these simple guidelines and increase his chances of success dramatically:

  1. Beginning with breakfast eat 5 to 6 small meals per day and always include a protein and carbohydrate with each eating event.
  2. Drink ½ his body weight in ounces of water per day.
  3. Develop the habit of sleeping 7 to 8 hours per night.
  4. Establishes a plan to ensure that he has ready access to food and snacks to fuel himself  throughout the day.
  5. Make sure that he is absorbing the food that he eats, because if he’s not absorbing the food then the body thinks it is starving and becomes very efficient at holding onto fat.

Following these 5 tips helps to Balance and Feed your body, then (once balanced and fed well) you are ready to Move it through exercise.

Advocare Meal Plan Diet


You can begin immediately; as a matter of fact you can start with your very next meal or snack!  We are happy to send you the meal plan and snack guide free to help you get started! Contact us and request a Meal Plan or snack guide.


Diet Supplements for Weight Loss

We know that wellness is a choice and we want to help as many as possible to Choose-Wellness, it’s the ‘slight edge’ to healthy living.

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