The Lose Weight & Get Healthy Plan

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Plant-Based Nutrition – What is All the Hype About?

What are Greens?

A Convenient, Nutritious Way to Add More Phytonutrients and Antioxidants, Including Vitamins A, C and E. Enzyme, Prebiotic, Probiotic and Fiber blend to support digestive health.* Add these two delicious AdvoGreens products to your daily regimen. Featuring phytonutrients derived from…

Wheat Grass



AdvoGreens Snack Shake
Phytonutrient Protein Shake

With 13 grams of plant protein, six grams of fiber, added prebiotics, probiotics and digestive enzymes, this chocolate-flavored, plant-based shake will help keep you satisfied and support your digestive health.

Key Benefits

  • A balanced 100 calorie snack that fits into an active, on-the-go lifestyle
  • 13 grams of plant-based protein (brown rice and pea protein)
  • Excellent source of fiber (6g)
  • Added prebiotics, probiotics and digestive enzymes
  • Supports digestive health and appetite management

Included Ingredient Blends

  • Plant-Based Protein (brown rice and pea protein) that provides an excellent vegetarian protein source
  • Greens and Vegetable Blend to provide a broad variety of phytonutrients and antioxidants to support overall health and well being
  • Enzyme, Prebiotic and Probiotic Blend to support digestive health
  • Fiber Blend to aid in digestion and help provide a feeling of fullness, which can help to manage appetite

Why AdvoGreens Snack Shake?

  • Convenient – Easy to mix and take on the go!
  • Nutritious – The perfect complement to a healthy diet!
  • Delicious – A tasty chocolate flavor that is great by itself, blended with frozen fruit, or added into other AdvoCare products like Muscle GainTM.

Directions for Use

Blend, shake or stir the contents of one pouch (30g) into 8 fluid ounces of water.

Warning – AdvoGreens Snack Shake is not intended for use by pregnant or nursing women.
NOTE: Not intended as a Meal Replacement Shake

AdvoGreens Greens Powder
Phytonutrient Supplement

Complement your healthy lifestyle by incorporating more fiber and plant-derived phytonutrients into your diet with this delicious lemon-flavored powder. AdvoGreens Greens Powder features a greens and vegetable powder blend that provides antioxidants, including vitamins A, C and E, to help enhance your overall wellness and digestive health.*

Key Benefits

  • A convenient and delicious supplement to complement a healthy diet
  • Good source of fiber (3g)
  • Prebiotics, probiotics and enzymes to support digestive health*
  • Promotes weight management*
  • Fits into an active, on-the-go lifestyle

    Included Ingredient Blends

    • Greens and Vegetable Blend to provide a broad variety of phytonutrients and antioxidants, including vitamins A, C and E, to support overall health and well being*
    • Enzyme, Prebiotic and Probiotic Blend to support digestive health*
    • Fiber Blend to aid in digestion and help provide a feeling of fullness, which can help to manage appetite*

    Why AdvoGreens Powder?

    • Convenient – Easy to mix and drink on the go!
    • Nutritious – The perfect complement to a healthy diet!
    • Delicious – A lemon flavor that is great on its own – or mix it with one of our other AdvoCare products!

    Directions for Use

    Blend, shake or stir contents of one scoop (10g) into 8 fluid ounces of water.

    Warning – AdvoGreens Green Powder is not intended for use by pregnant or nursing women.

    *This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.



>> Learn More <<




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Start Today, Change Your Tomorrow



Take Care of Yourself First!

Taking care of yourself first might sound selfish, and it is a little bit. But it’s the good kind of selfish.

There’s a saying I’ve heard a lot lately, “You can’t pour from an empty cup”.


If you’re working so very hard for other people and you’re not taking care of yourself, you start to get tired out, burned out, your immune system is lowered, your stress levels are higher, you grab quick foods that are unhealthy, don’t drink enough water, and forget to take extra nutritional supplements. Not making yourself a priority becomes a bad habit. Failing to take care of yourself may also lead to careless decisions that put the people who rely on you at risk.

We’ve all heard stories of medical students and residents who, after working two or three days without a break, made fatal or near-fatal mistakes. You can probably recall a time when a child in your care faced a serious risk because your attention was diverted, or you were preoccupied with other responsibilities.

“Be gentle with yourself. You are a child of the universe, no less than the trees and the stars. In the noisy confusion of life, keep peace in your soul.” ~Max Ehrmann

We all need to make sure that we are putting ourselves first. Our nutritional needs, our alone time and self care time. By putting ourselves first, it will make us better to help our families in the best way possible. So, I urge you to keep your “cup” full! A few great ways to do that:

Aim for 30 minutes of activity on most days or if it’s easier, three 10-minute sessions can be just as, or even more effective.

Use relaxation techniques to relieve stress. Techniques such as mindfulness meditation, deep breathing, or progressive muscle relaxation can put the brakes on stress and bring your mind and body back into a state of balance.


Eat a variety of foods that your body loves. Try these:
Fatty fish rich in Omega-3s such as salmon, herring, mackerel, anchovies, sardines, tuna
Nuts such as walnuts, almonds, cashews, peanuts
Leafy greens such as spinach, kale, Brussels sprouts
Fresh fruit such as blueberries

Get enough rest. To have good mental and emotional health, it’s important to get enough sleep. Most people need seven to eight hours of sleep each night.


Get a dose of sunlight. Sunlight lifts your mood, so try to get at least 10 to 15 minutes per day, or use a lightbox in winter.


Enjoy the beauty of nature or art. Simply walking through a garden can lower blood pressure and reduce stress. The same goes for strolling through a park or an art gallery, hiking, or sitting on a beach.


Engage in meaningful work. Do things that challenge your creativity and make you feel productive, whether or not you get paid for it—things like gardening, drawing, playing an instrument, or building something.

Get a pet. Yes, pets are a responsibility, but caring for one makes you feel needed and loved. Animals can also get you out of the house for exercise and expose you to new people and places.



Have fun. Do things for no other reason than that it feels good to do them. Go to a funny movie, take a walk on the beach, read a good book, or talk to a friend. Fun and play is not an indulgence but a necessity for emotional and mental health.


Take supplements to fill any nutritional gaps in your diet and keep your immune system running high. A few I am in love with are V100 Tropical Chews, they are so yummy and are a great source of vitamins and minerals!


Immuno Guard – Great for the immune system boost needed- especially if you have  kids in school that bring EVERY sickness home!


Rehydrate is a little friend of mine…let’s face it, water gets boring.


One thing I found that helps me sleep is Oasis! I mix one stick pack of Oasis and a half scoop of Red Raspberry Rehydrate for a super delicious before bed drink. It helps your body adapt to physical and other sources of stress,contains a combination of super fruits known to contain antioxidants (Vitamins C, A, and E) and polyphenols,
provides immune and cognitive support, and
contains B vitamins for energy and immune support.



Joint Health – The very best for knees, hips, and all of the rest!

Help Brighten Your Mood Naturally

Science and Medical Board

The Best Energy Drink For Your Body

As a mother of 4 it is a difficult thing to get energy stay energized and motivated. There’s always so much to do and not enough time to do it. So I am very glad to have found something that helps me get energy and sustain it while giving me B12, over 20 other vitamins, amino acids and only about one eight ounce cup of coffee worth of caffeine. I don’t feel jittery, like coffee makes me feel, and I know that I’m doing something good for my body. There’s all these different super delicious flavors that I am so in love with so I had to share!

Learn how to get your ENERGY back!

*Enhances mental energy and focus

*Provides support for long-lasting energy

*Helps fight occasional drowsiness

*Over 20 vitamins, minerals, and nutrients






Order some Spark TODAY! Get energy to power through your days!

Are You Ready For a Change?

Herbal Cleanse to Kick Start Your Metabolism

Burn 500 Calories in 45 Minutes

Energy- How to Get it and Keep it – Using Protein!





Own Your Business, Own Your Life

Why do people love #AdvoCare?

Watch “Rachel Witt” she will tell you all about it!



Be your own boss! Earn UNLIMITED money!

Want to learn more? Contact ME!

This may or may not be something you were interested in, but my husband and I are really passionate about AdvoCare! It has absolutely changed our life! We think it is something that might be a good fit for you. I would love the opportunity to tell you a little bit more and see if it might be in line with your goals or interests! contact me at

Science and Medical Board

Time to Get Back on Track!


Getting back on track isn’t easy, but it is something I must do. In the last three months I have not been making myself a priority. I have gained weight. I haven’t been drinking much water or Spark Energy and Vitamin Drinks, which I missed terribly. I have not taken any vitamins or supplements, I’ve been eating whatever was easy and convenient, nothing very healthy either. The result of that means my clothes are tighter, and I feel much less confidence in my body. I am afraid to get on a scale. I know that I need to, but I guess I feel like that is the true measure of the unhealthy habits I’d created. It’s hard to face the truth. For now, to get back on track, I am drinking 1 gallon of water every day, drinking a Spark Energy Drink twice a day, adding extra physical activity daily, and preparing healthy meals. This was my breakfast:


Protein, vegetables, and carbs.

This is the PERFECT balance of food to give me lasting energy and keep my belly satisfied.

This is now the point where I post an unflattering photo of myself. I want to share the nitty-gritty, embarrassing truth. Why? Accountability. I feel like if I put it all out there, I HAVE to make a change. Here goes.

Thank you for following me! Come back soon!

Science and Medical Board

Having a Healthy Mind – How important is it?

The most important habit I’ve formed in the last 10 years of forming habits is meditation. Hands down, bar none.

Meditation has helped me to form all my other habits, it’s helped me to become more peaceful, more focused, less worried about discomfort, more appreciative and attentive to everything in my life. I’m far from perfect, but it has helped me come a long way.


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Probably most importantly, it has helped me understand my own mind. Before I started meditating, I never thought about what was going on inside my head — it would just happen, and I would follow its commands like an automaton. These days, all of that still happens, but more and more, I am aware of what’s going on. I can make a choice about whether to follow the commands. I understand myself better (not completely, but better), and that has given me increased flexibility and freedom.

So … I highly recommend this habit. And while I’m not saying it’s easy, you can start small and get better and better as you practice. Don’t expect to be good at first — that’s why it’s called “practice”!

These tips aren’t aimed at helping you to become an expert … they should help you get started and keep going. You don’t have to implement them all at once — try a few, come back to this article, try one or two more.

Try This Workout Today!


Sit for just two minutes. This will seem ridiculously easy, to just meditate for two minutes. That’s perfect. Start with just two minutes a day for a week. If that goes well, increase by another two minutes and do that for a week. If all goes well, by increasing just a little at a time, you’ll be meditating for 10 minutes a day in the 2nd month, which is amazing! But start small first.

Do it first thing each morning. It’s easy to say, “I’ll meditate every day,” but then forget to do it. Instead, set a reminder for every morning when you get up, and put a note that says “meditate” somewhere where you’ll see it.

Don’t get caught up in the how — just do. Most people worry about where to sit, how to sit, what cushion to use … this is all nice, but it’s not that important to get started. Start just by sitting on a chair, or on your couch. Or on your bed. If you’re comfortable on the ground, sit cross-legged. It’s just for two minutes at first anyway, so just sit. Later you can worry about optimizing it so you’ll be comfortable for longer, but in the beginning it doesn’t matter much, just sit somewhere quiet and comfortable.

Check in with how you’re feeling. As you first settle into your meditation session, simply check to see how you’re feeling. How does your body feel? What is the quality of your mind? Busy? Tired? Anxious? See whatever you’re bringing to this meditation session as completely OK.

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Count your breaths. Now that you’re settled in, turn your attention to your breath. Just place the attention on your breath as it comes in, and follow it through your nose all the way down to your lungs. Try counting “one” as you take in the first breath, then “two” as you breathe out. Repeat this to the count of 10, then start again at one.

Come back when you wander. Your mind will wander. This is an almost absolute certainty. There’s no problem with that. When you notice your mind wandering, smile, and simply gently return to your breath. Count “one” again, and start over. You might feel a little frustration, but it’s perfectly OK to not stay focused, we all do it. This is the practice, and you won’t be good at it for a little while.

Develop a loving attitude. When you notice thoughts and feelings arising during meditation, as they will, look at them with a friendly attitude. See them as friends, not intruders or enemies. They are a part of you, though not all of you. Be friendly and not harsh.

Don’t worry too much that you’re doing it wrong. You will worry you’re doing it wrong. That’s OK, we all do. You’re not doing it wrong. There’s no perfect way to do it, just be happy you’re doing it.


Don’t worry about clearing the mind. Lots of people think meditation is about clearing your mind, or stopping all thoughts. It’s not. This can sometimes happen, but it’s not the “goal” of meditation. If you have thoughts, that’s normal. We all do. Our brains are thought factories, and we can’t just shut them down. Instead, just try to practice focusing your attention, and practice some more when your mind wanders.
Stay with whatever arises. When thoughts or feelings arise, and they will, you might try staying with them awhile. Yes, I know I said to return to the breath, but after you practice that for a week, you might also try staying with a thought or feeling that arises. We tend to want to avoid feelings like frustration, anger, anxiety … but an amazingly useful meditation practice is to stay with the feeling for awhile. Just stay, and be curious.

Get to know yourself. This practice isn’t just about focusing your attention, it’s about learning how your mind works. What’s going on inside there? It’s murky, but by watching your mind wander, get frustrated, avoid difficult feelings … you can start to understand yourself.

Become friends with yourself. As you get to know yourself, do it with a friendly attitude instead of one of criticism. You’re getting to know a friend. Smile and give yourself love.
Do a body scan. Another thing you can do, once you become a little better at following your breath, is focus your attention on one body part at a time. Start at the soles of your feet — how do those feel? Slowly move to your toes, the tops of your feet, your ankles, all the way to the top of your head.

Notice the light, sounds, energy. Another place to put your attention, again, after you’ve practice with your breath for at least a week, is the light all around you. Just keep your eyes on one spot, and notice the light in the room you’re in. Another day, just focus on noticing sounds. Another day, try to notice the energy in the room all around you (including light and sounds).


Really commit yourself. Don’t just say, “Sure, I’ll try this for a couple days.” Really commit yourself to this. In your mind, be locked in, for at least a month.

You can do it anywhere. If you’re traveling or something comes up in the morning, you can do meditation in your office. In the park. During your commute. As you walk somewhere. Sitting meditation is the best place to start, but in truth, you’re practicing for this kind of mindfulness in your entire life.

Follow guided meditation. If it helps, you can try following guided meditations to start with. My wife is using Tara Brach’s guided meditations, and she finds them very helpful.

Check in with friends. While I like meditating alone, you can do it with your spouse or child or a friend. Or just make a commitment with a friend to check in every morning after meditation. It might help you stick with it for longer.

Find a community. Even better, find a community of people who are meditating and join them. This might be a Zen or Tibetan community near you (for example), where you go and meditate with them. Or find an online group and check in with them and ask questions, get support, encourage others. My Sea Change Program has a community like that.
Smile when you’re done. When you’re finished with your two minutes, smile. Be grateful that you had this time to yourself, that you stuck with your commitment, that you showed yourself that you’re trustworthy, where you took the time to get to know yourself and make friends with yourself. That’s an amazing two minutes of your life.


Meditation isn’t always easy or even peaceful. But it has truly amazing benefits, and you can start today, and continue for the rest of your life.

If you’d like help with the meditation practice, join my Sea Change Program today, and take my Daily Mindfulness Practices course that’s going on right now.

With the hectic pace and demands of modern life, many people feel stressed and over-worked. It often feels like there is just not enough time in the day to get everything done. Our stress and tiredness make us unhappy, impatient and frustrated. It can even affect our health. We are often so busy we feel there is no time to stop and meditate! But meditation actually gives you more time by making your mind calmer and more focused. A simple ten or fifteen minute breathing meditation as explained below can help you to overcome your stress and find some inner peace and balance.


Meditation can also help us to understand our own mind. We can learn how to transform our mind from negative to positive, from disturbed to peaceful, from unhappy to happy. Overcoming negative minds and cultivating constructive thoughts is the purpose of the transforming meditations found in the Buddhist tradition. This is a profound spiritual practice you can enjoy throughout the day, not just while seated in meditation.

On many websites you can learn the basics of Buddhist meditation. There are books that will help you to deepen your understanding if you wish to explore further. Anyone can benefit from the meditations given here, Buddhist or not. We hope that you find this website useful and that you learn to enjoy the inner peace that comes from meditation.

What we tend to ignore, when we think of weight loss, is how we are approaching and managing the process of change. As important as it is to focus on what you eat to lose weight and keep it off, it is equally crucial to consider physical activity and maintaining lifestyle changes over time.


How to make behavioral changes, what strategies we use to adhere to new ways of eating and increasing physical activity cannot be ignored.

The problem is that making changes to your lifestyle is hard.  If it weren’t, we wouldn’t have an obesity epidemic in this country, nor would estimated health care costs for physical inactivity have been $76.6 billion in 2000 (admittedly an older statistic, but unlikely to have improved significantly in recent years).

Meditation is a great way to keep your mind in a good place. So, yes, mental health is so incredibly important!

Try these meditations:


6 Evidence-Based Ways to Lose Belly Fat

1. Don’t Eat Sugar… and Avoid Sugar-Sweetened Beverages Like The Plague


2. Eating More Protein May be The Best Long-Term Strategy to Reduce Belly Fat.


3. Cut Refined Carbs From Your Diet but Eat Foods Rich in Fiber, like beans.

4. Sleep 8-9 hours. Every. Single. Night. It will Keep your Cortisol- Belly Fat Hormones in Check.


5. Add 30 Minutes of Exercise per day to Your Current Exercise Routine. Go for an Evening walk. Don’t get me wrong — exercising at any time is good for you, but walking after dinner will help your body digest foods and help you sleep good.


6. Eat Every Meal. Listen up: Skipping Meals Will Not Make You Lose Weight faster. It Will Put Your Metabolism into Slow Motion- the Opposite of What you Want.


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4 Week Killer Legs and Butt Workout


Summer bodies are made in winter! Time for getting those legs and butt in shape for the pool and beach!

Follow this plan for the next four weeks and beyond for sexy results! It’s only three days per week, you can do this!

For the very best results I suggest:

1. Warm up with AT LEAST 15-20 minutes of heart pumping cardio before doing these moves (or before stretching) to avoid injury and get your muscles warmed up and ready to go.
2. Drink at least one large(16+oz), glass of water before AND after each meal, and one during snack.
3. Proper form is important, go slow until you get used to the exercises.
4. Be sure to have 15-20 grams of lean protein at each meal and 10-15 grams at each snack.
5. Don’t give up! Persistence pays off!
6. Very Important: Take supplements to give your body the nutrients it needs and craves.

You will need a body ball and two 12-25lb hand weights. There are six exercises, complete all of them, three days per week, stretching on days off, if needed. Follow the plan for FOUR WEEKS minimum!












Stretching feels so good! Try these after your workout, you will love them! Hold each stretch for at least 15 seconds, without bouncing, and don’t lock your knees.









Enjoy your new lower body, your hard work will surely shows results!






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Blissful Lyss

Eating disorder survivor, peanut butter enthusiast, self-love advocate, and a college girl simply running off life

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