Thursday, November 11, 2010

Winning Insights


An absolutely winning article!


Enjoy and learn~

Winning Insights

Stop Whining and Start Winning

Redefining the Competitive Advantage

Winning Tips:

1.    Focus on your long-term potential instead of your short-term results.  Short-term results will vary but if you keep your eye on the prize, you will win.

2.    Find the person who is tops in your field and learn from them.  Most often, jealousy blocks us from leveraging the proven tactics of industry leaders.  Instead, redefine competition as an edge that can catapult you into the lead.
Once I made it into the trees and out of sight, I took the ski pole that was in my right hand and broke it over the snowy trunk of the aspen pine that was four feet in front of me. With snow falling from the branches and most of the pole still intact, I took another step closer to that tree.

Winding up for another healthy baseball swing, I split what remained of my pole in two. In my hand was less than a third of my once intact pole; this third was just long enough to break over my knee. I proceeded to do just that.
I was still breathing the hard, short breaths of intense anger. Somehow, breaking one pole just wasn’t enough to dispense with my frustration. I grabbed the other that lay innocently beside me in the snow and repeated the entire procedure with it. With ski pole shrapnel scattered around me, I looked next toward my skis.

By now though, my sadness had started to surpass my frustration. Falling to my knees, I began sobbing into my gloves.
You see, I had already spent more than half my life and a great deal of my parents’ cash on the dream of being a world-class downhill skier. Up to that point, I had felt that my energy and parents’ investment were well spent; but the results on the scoreboard that day told a different story.

I had just finished a Canadian Alpine Series ski race on Silver Star Mountain in Vernon, British Columbia. My race was average, at best. I was disappointed with my result, but I was able to console myself with knowing that there were many experienced racers competing that day, some even as old as twenty-five. Fifteen was the youngest age of any racer allowed in the race and I was only sixteen.

After my run, I hung around the finish line watching the balance of the skiers post their results. Most of the racers that remained were younger than me and posed little threat to my positioning. The scoreboard showed me in seventeenth place; although seventeenth was a bad result I figured the race would finish this way.

You might be asking yourself “Cary, was seventeenth place what sent you into a pole breaking rage ending in tears?”
No, what caused me to question my dream of being a world-class skier was watching fifteen year old Edi Podivinsky come down the slope and finish third. At sixteen, the gap in our age felt huge – he seemed like a child. That day, however, third place put him on the podium with the big boys.
What was worse was that Edi had finished a full three and a half seconds ahead of me. In ski racing, a one-second difference in finish times is like a full lap in a foot race around an Olympic sized track. Young Edi had virtually lapped me three and a half times.

First, came the shock of it all and then came the pole busting rage. Having my clock cleaned so definitively by someone junior to me caused me to question my dreams at such a core level, my guts started to tighten to the point that I thought I was going to puke.

For the first time in my ski career, I was seriously considering calling it quits. I thought to myself “Who was I kidding (other than my parents and myself) that I could be the best in the world when I was being lapped by this boy wonder. Edi’s results confirmed the message of the one skeptical voice within me that told me that all my efforts were pointless.

If you’ve ever experienced giving something everything you’ve got and losing – horrifically – you’ll understand my devastation. As I looked at Edi, I now knew what a future world champion looked like.

There was no question that he was a world champion in the making, and if I continued to ski, I would have front row tickets to watch how the whole thing would unfold. What could be worse?

Then a thought hit me, “Hmm, do I watch Edi win the world cup on television or do I learn from him and perhaps someday stand on the podium with him? What if Edi is a gift, a gift that no coach, cash or training camp could replicate?” 
As amazing as this may sound, in less than five minutes, I went from wallowing in the snow over Edi’s exceptional ability to beat me, to recognizing that having his talent so close to me could be the single greatest tool for my development.
Even though Edi and I continued to compete against each other, over the years, we were able to help each other get better and better by sharing best practices. Edi did end up becoming the best training tool I could have asked for as a ski racer.

Several years later, it happened: both Edi and I stood side by each on the podium at a World Cup Race. We achieved the monumental milestone of placing first and second for our nation: it had only been accomplished once before.

I credit Edi with much of my success: without his fantastic abilities I am confident that I wouldn’t have made it to the top of the world. So, you can imagine my shock when at the press conference announcing my retirement from professional sport, Edi shared with the reporters that “Everything that I have ever learned in this sport and everything that I have ever achieved in this sport is because I was chasing Cary Mullen”. I always thought that I had been chasing him, not the other way around!

Looking back, I realize what a profound lesson fifteen-year-old Edi had taught me. You see, in that very first race with Edi I had made a fatal but very human mistake: I was using that one race to define my ability and potential.
My lack of belief in my ability to reach my dream was quickly projected onto Edi. His superior results made me feel as if he was the one that would crush my dreams. What I didn’t immediately realize was that he could actually help me win. I was a big fish in a small puddle, and competing with Edi would give me the momentum to become the biggest fish in the ocean.

What if those that we believe are standing between us and everything we’ve ever wanted are not in our lives to prevent us from triumph, but instead to catapult us to our goals? I now believe that success in life is more about being involved in a grand game of leapfrog, where I leap over you towards my goals and you leap over me towards yours. At the end of the game, we both win. 
I wonder if you have ever (or currently) blamed your lack of belief on someone close to you. How could you start to see this person as a gift? Is this person someone that you could play leapfrog with? What could that game of leapfrog do for your results?

Until the next edition of Winning Insights, I wish you EVEN Greater Success.

Conquer Doubts, Lunge through Fears and Find Focus,
Olympian, World Cup Downhill Champion, Author & Oceanfront Resort Developer, Cary Mullen was recently recognized by Successful Meetings Magazine as one of the hottest speakers of the year.
Cary promotes healthy living, chasing your greatest dreams, and training your mind and your instincts to Lunge Forward & achieve your next level of success.

For more info. from Cary Mullen visit:

Saturday, October 16, 2010

Day 9-13 of Lean In 13


Well, life has it’s way of telling us to slow down every now and again.

My last few days of the Lean In 13 program had me in bed with a cold. I wasn’t able to get up for my workouts or even my fast walk. I spent time healing instead.

BUT, I want to tell you that because of my consistency on the program I believed I bounced back better and had the ability to heal quicker.

I regained my momentum at the beginning of this week as I started out slowly into the workout regimen.

Total pounds lost:  6

Total inches changed:  tba…gotta get the rooster to do some measuring….this could get sticky. :O

The definition in my arms, the absence of a bubble belly, the strength in my legs and the endurance I have achieved have astounded me!  Something to be said for consistency!

My husband is even noticing the difference in my shape.  Woo-hoo!

Now onto the next 13 days of tweaking the burn and carb days to fit a healthy maintenance of weight.

If you are sitting on the fence with your health, you’ve hit a plateau or a brick wall….then this is the program for you!

It’s very easy to follow and I will coach you all the way through! Flocks of a feather hafta stick together ya know!

If nothing changes, nothing changes.

Let’s get started,


Tuesday, October 5, 2010

Lean In 13 Testimonies



I just wanted to show you some others that have had great results using the Lean In 13  and 24 Day Challenge Programs.



Katie Eagleson, Grand Blanc, MI
Lost 42" in 16 weeks



Marie Perkins, Colorado
I'm down to a 28" waist and in a size 8. My weight loss has allowed me to go from watching my son play basketball to coaching his team.



Sherry Deal, Texas
Lost 17% body fat & 33#
I now wear a size 2 or 4 and weigh 127 lbs with a body fat of 24%. I feel like I am back in control of my life and it feels good! I actually feel and look better at 40 than I did at 20 and, as a mother of four I need all the energy I can get.


Carlos Matinez & Amado Gonzalez
To date, I've lost 138 pounds and Amado has lost 134 pounds. Both of us have a 32-inch waist.  Doing this together, we've been able to hold each other accountable. I try to live by my rule: If you cheat, you're only cheating yourself.


Carla Biehl, Texas
I went from a size 28 to a size 12 in one year. After MNS? Max Energy was introduced, I went down to a size 2.* Today, 150 pounds lighter, I feel like a million bucks!



Denise Novicki, Georgia
In three months, I dropped from a size 12 to a size 6.I decided in November 2004 to compete in a 1/2 Ironman Triathlon (1.2 mile swim, 56-mile bike, 13.1 run). With the help of a great coach and incredible AdvoCare products  I have had an incredible season.


So there you have it!!

Whaddya got to lose? 

Join the ranks of those that have paved a path before you!

Let’s start a whole new fitness revolution!

Go to Lean In 13 NOW and begin working on a whole new you!


To your health,



Monday, October 4, 2010

Day 4-7 of Lean In 13

Wellllllllll…..I had this post finished and almost published and then *poof* it disappeared never to be seen again….uuuggghhh!

So, now instead of day 4 and 5 posted I have to do days 4-8…

I was hoping to post yesterday, but the computer, phone and I were having a date doing follow-ups with those of you who have jumped on the Lean-In-13 program, the 24 Day Challenge, and those of you who have begun to see a sizable Plan B income from Advocare! Woo-Hoo! Keep me busy!!!

So, we had to interrupt the previously scheduled post for some real world business….:)

I am so stoked about how I am feeling it isn’t even funny! My energy levels have skyrocketed.  I actually have to force myself to go to bed at 11pm. ( I used to turn into a pumpkin around 9pm)

I have had 3 more burn days and one refuel day. I can tell that I am burning at a higher rate now as I get hungry sooner.  Don’t let that scare you though…hunger is a good sign…it means that your metabolism is burning stored fat.

Ya know how when you put small logs on the fire every two hours you keep a nice hot fire all day?


Well, it’s like that with your metabolism.  We hafta keep the fires burning with small meals throughout the day.


I eat about 10…okay, 6 small meals (the size of my fist) a day.  Sometimes I would like 10! They consist mostly of nuts and veggies, but on refuel day I have smart carbs…oatmeal, brown rice.

I have lost 5 #’s and think I have gained about 1-2 pounds muscle.  I took my measurements and can’t wait to see how things have  changed on day 13!

My biggest physical goals were to lose my bubble belly, and tone up my arms and glutes.

The bubble belly is G.O.N.E!! I can’t believe it!!! 

AND….My arms are definitely toning!


Ya think?Fall 2010 086 Fall 2010 087 Fall 2010 088

Sorry for the poor quality of the pics. This was with my cell phone in my dimly lit basement, and I truly have no idea how to pose! And my workout hair….ick! I actually thought about cropping out my head, but didn’t want you to think it wasn’t me in the picture! LOL!

But you can get an idea of the toning I’m getting.

I am also much more aware of the foods I’m eating.  I wasn’t a big eater to begin with…but really found out that I did eat more carbs than I needed to.

Again, I love this program (I like the whole list thing and checking it off!) for it’s ease and it’s incredible results!

My regimen looks like this:

1st 10 days Herbal Cleanse (I actually started this about 7 days before the Lean In 13)

Before workout: Catalyst, MNS Max 3,Spark

Breakfast: Meal Replacement Shake, MNS Max 3

2 hours later: handful of nuts, lots of water

1/2 hour before lunch: MNS Max 3, lots of water

Lunch: protein and veggie on burn days, protein and carb on refuel day

Snack: veggies and hummus, lots of water, Catalyst

Dinner: Protein and veggie or carb

Snack: fruit or veggie

I am getting contacted by so many of you about this program! Go to the Lean In 13 program. and fill out the info.  I will call you with the details of the program.

Let’s all move into the holiday season with a little less of us to carry around!

To your health!


Wednesday, September 29, 2010

Day 2 and 3 of Lean In 13


I have just finished days 2 and 3 of the Lean In 13 program.


All I can say is I.LOVE.THIS!!!

I have NEVER felt so good in all my life!

These two days were BURN days.  That means no carbs, only protein and vegies and LOTS of water.

I put together a workout program for myself that includes:

Treadmill Fitness walking: 30 minutes

Free Weights on arms

Nautilus on legs and arms

Stabilizer Ball for glutes and push-ups

Crunches on the mat

I work out on my arms one day and then the legs the next.

I put some great worship music on and rock out on the treadmill. (This is where I get the most ideas for my blog)

I have been bursting out of bed to get to the exercise room (my basement)! I can’t believe how good I am sleeping and how energetic I feel upon rising! I am up by 6:30am, walking by 6:45 and done with my work-out by 7:45.

Tomorrow is Day 4….REFUEL day. I am feeling so good I almost don’t want to add carbs to the day….but I will follow the recommendations and just eat small portions.

OH!!! Almost forgot! I lost 3 pounds…..woo-hoo!!!

How’s your program going?

Stay Sparked uP!


Monday, September 27, 2010

Day 1 Lean In 13

I started a new work out program today.  It’s called Lean In 13

Lean In 13…not 13 months, or 13 weeks, but 13 days!

I don’t have much weight to lose but I definitely want to increase my stamina, strength and DECREASE some fat content.

This is the perfect program for achieving all those goals as it has all the components of eating habits and exercise habits spelled out for you for 13 days.

Today, I followed the program for the 1st BURN day.  No carbs, only vegies, protein, lots of water, and the supplements. Plus cardio and weights.

I am definitely feeling lighter. My abdomen isn’t as bloated and I feel more energized!

I have 2 more BURN days then day 4 is REFUEL day. 

I will keep you posted as to my progress!

What programs do you use to reach your goals?


Thursday, August 19, 2010

Carpel Tunnel Syndrome


I have been dealing with some serious wrist pain lately.  Actually having a hard time holding onto the bicycle handlebars.

I noticed it a few weeks ago after some long hours in the garden.

My husband kept suggesting that I had carpel tunnel.  Nah…not me!

Well, after experiencing burning, tingling, numbing and loss of grip….okay….maybe I need to look at this!

I face painted for about 100 kids today and dropped my brush, getting red face paint on my white Sparkles shirt.  I thought this was a fluke until it happened again another 3-4 times.  What in the world is wrong with me? I NEVER drop my brush!

I have been all over the internet researching this debilitating syndrome.

I have found something called the Carpel Tunnel Solution.  It looks promising, as I really don’t want to have to go the surgery route.

Has anyone experienced relief from their Carpel Tunnel?

I would love to hear about your solutions.


Eating OmegaPlex, BioTools and MNS for inflammation control,

Drinking Spark for focus,

Waiting for  you to send me your Carpel Tunnel thoughts!


Vegetarian Chili

Vegetarian Chili
Here's a tasty chili recipe that will bring about some tummy warming on a cold winters day.


  • 1 tablespoon extra virgin olive oil
  • 1 large onion (chopped)
  • 2 bay leaves
  • 1 teaspoon ground cumin
  • 2 tablespoons dried oregano
  • 1 tablespoon Celtic or Himalayan salt (or to taste)
  • 2 stalks celery (diced)
  • 2 red peppers (diced)
  • 2 jalapeno peppers (seeded and diced fine)
  • 3 garlic cloves (peeled and minced)
  • 3 (28 ounce cans whole tomatoes (chopped fine)
  • 1 tablespoon chili powder (to taste)
  • 1/8 teaspoon cayenne pepper (to taste)
  • 1 (15 ounce can kidney beans (drained)
  • 1 (15 ounce) can garbanzo beans (drained)
  • 1 (15 ounce) can black beans (drained)
  • 1 (15 ounce) can whole kernel corn (drained)


  1. Heat olive oil in a large pot over medium heat.
  2. Stir in the onions, seasonings with bay leaves, and salt. Stir until onion is clear in color.
  3. Then stir in celery, bell peppers, jalapeno peppers and garlic.
  4. Cover, reduce heat to low and simmer 5 minutes.
  5. Add tomatoes. Then add beans and bring to a boil.
  6. Reduce heat to low and simmer for 45 minutes.
  7. Stir in corn, and it is ready to serve following a huge salad, along with some hearty, whole grain bread.

We love this recipe in our house.  Even on a summer evening it fills the hunger machine!

Eat healthy and stay Sparked UP!


    Tuesday, August 17, 2010

    Out sick

    Since I posted last I have been in bed sick.  The down side to burning the candle both ends!

    After the Buick Open event I had to go home and lie down. I was exhausted. Well, that last 2 days as I was completely worn out.

    I spent 2 days sleeping and getting well. But it has taken me a week to actually feel well enough to get back on the bike.

    I rode yesterday, worked out with the free weights and stabalizer ball and still can't seem to keep my heart rate under 160! I was feeling nauseated, ears ringing, and just wanted to go to sleep. Common when my heart rate gets up too high.

    So, guess I will be taking it easy this week.

    How is your workout coming?

    Spark has been my friend this week,


    Wednesday, August 4, 2010

    Buick Open Classic

    I was invited to the Buick Open Classic…or at least that’s what they called it last year.  GM has pulled out and now it’s called something else, but never-the-less I was invited to set up an Advocare booth.
    I spent the day yesterday Sparking up the staff at The Jewel in Grand Blanc, MI.
    They were raving about our Lemonade Spark…the one that Drew Brees, Quarter Back for the Saints drinks.  It tastes soooo incredibly yummy!
    After a full day of being with that awesome staff I went home to prepare for an early rise to be at The Jewel by 7am to greet the Pro Am golfers with some Spark.
    They hit the registration table then came to see me to get some cutting edge mental clarity and focus for the game.  I mixed the Spark with some Rehydrate as well to give them hydration for their game.  They were very thankful and many purchased product that I had on hand.
    I had the opportunity to meet some great people and get great product in them!  I’ll be interested to find out how they did at the game!
    Brett Quigley, the PGA Pro Golfer is one of our unpaid endorsers and he uses:
    What Brett
    says about
    AdvoCare products:
      "I travel more than 30 weeks a year playing professional golf, and Rehydrate is an integral part of my routine."
    Career Highlights:
    • 2006 Barclays Classic (T3)
    • 2004 US Bank Championship (T2)
    • 2001 Classic champion
    • 1996 Nike Classic champion
    • 1987 US Junior Amateur champion
    Too Cool!  Stay Sparked UP!

    Friday, July 30, 2010

    Target Heart Rate Watch


    I am trying to get my heart rate in the 130’s and keep it there. 

    Each time I go for my 6 mile ride I end up in the 170’s. 

    This is not the zone I need to be in as it is the":

    Red Line (Maximum Effort) --- 90 - 100% of maximum heart rate: Although this zone burns the highest number of calories, it is very intense. Most people can only stay in this zone for short periods. You should only train in this zone if you are in very good shape and have been cleared by a physician to do so.

    I have always had a difficult time keeping my heart rate down….no type A personality here!

    I am striving for this zone:

    Fitness Zone (Fat Burning) --- 60 - 70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%.

    What I have realized is that I must keep my pace slower….frown…I like to ride fast!  But I am learning to pace myself in order to get the best workout and not overdo it.

    So, no more 22 minute rides, back to 3o.  And a slower heart rate.'


    What’s your target heart rate?’

    Spark it!


    Wednesday, July 28, 2010



    Week 4 of my bike routine.  I am definitely growing stronger leg muscles…good thing as my left leg was  pretty weak.

    My heart is getting stronger as well.  I just need to watch my target heart rate. More on that later.

    During my ride today I was constantly distracted by tin cans on the side of the road.  Here in the North a soda can is worth 10 cents.  And 10 cents can add up!

    So, as I pass my 3rd can my mind starts to wander off course thinking about how I can continue to ride, keep up my speed and pick up these cans.

    I am envisioning myself with my daughter’s butterfly net and a plastic grocery bag.  I could swoop down with the net, grab the can, fling it into my left hand and stuff it in the bag….all the while watching the road and keeping up my speed.

    Does that sound ridiculous or what?  I was actually picturing myself do this and trying to work every angle to figure out how I was going to accomplish it!

    Hey don’t scoff….I’m sure you’ve done this a time or two!

    Well, the oncoming large gravel train truck brought me back to my senses…..gravel spewing all over the road, causing me to swerve and almost lose my balance!

    As I regained my composure and hoped no one was looking out their window at this “seasoned” bike rider, I began to think…..yea….I know, that’s what got me in trouble the first time.

    Anyhow, I realized that those tin cans were a distraction to my focus. I was very focused before that on my breathing, my speed, my heart rate and the road!

    But! They those tin cans are worth 10 cents each! There was 7 of those puppies on the ride!  I coulda had 70 cents!

    I was willing to give up my focus for 70 cents! P.A.T.H.E.T.I.C.!

    How many distractions are on your road to health? How many look like they are valuable distractions but really add no value at all?

    Valuable distractions look like this:




    …and in that order

    Mine were tin cans…they simply don’t compare…and I almost lost my entire focus.

    Are you distracted today?


    Stay focused,


    Sunday, July 25, 2010

    Target Heart Rate


    You should know your Maximum Heart Rate and your correct training zone to know if you are training at the right pace. Here are a few ways to figure your target heart rate.

    You can easily find your Target Heart Rate (thr) with this simple method. Subtract your age from 220 (226 for women) to calculate your Maximum Heart Rate (mhr). Find your training zone below and multiply that number times your maximum rate. (Your maximum rate times your percentage from below = where your heart rate should be to perform optimally)


    Healthy Heart Zone (Warm up) --- 50 - 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious walkers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats!

    Fitness Zone (Fat Burning) --- 60 - 70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%.

    Aerobic Zone (Endurance Training) --- 70 - 80% of maximum heart rate: The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.

    Anaerobic Zone (Performance Training) --- 80 - 90% of maximum heart rate: Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat.

    Red Line (Maximum Effort) --- 90 - 100% of maximum heart rate: Although this zone burns the highest number of calories, it is very intense. Most people can only stay in this zone for short periods. You should only train in this zone if you are in very good shape and have been cleared by a physician to do so.

    Stay Sparked Up!

    Green Smoothie Madness


    I have been drinking green smoothies for over 10 years now and have been thoroughly enjoying the benefits of good health because of them!

    Below is an article by Victoria Boutenko….raw food pioneer.


    Ode to Green Smoothies
    By Victoria Boutenko

    As the Russian proverb says: New- is something old, that has been long forgotten. This summer Ire-discovered green smoothies. What do I mean by green smoothie? Here is one of my favorite recipes: 4 ripe pears, 1 bunch of parsley and 1 big cup of water. Blended well. This smoothie looks very green, but it tastes like fruit. I like green smoothies so much that I bought an extra
    blender and placed it in my office, so that I could make green smoothies throughout the day.More than half of all the food I’ve had in last several months have been green smoothies. I have so much more energy and clarity that I have removed green juices from my diet. (Juicing has been something that I´ve been doing regularly for years.) Green smoothies have numerous benefits for human health.Green smoothies are very nutritious. I believe that the ratio in them is optimal for human consumption: about 60% - ripe organic fruit mixed with about 40% - organic green vegetables.
    Green smoothies are easy to digest. When blended well, all the valuable nutrients in these fruit sand veggies become homogenized, or divided into such small particles that it becomes easy for the body to assimilate these nutrients, the green smoothies literally start to get absorbed in your
    mouth.Green smoothies, as opposed to juices, are a complete food because they still have fiber.Green smoothies belong to the most palatable dishes for all humans of all ages. With a ratio of fruits to veggies as 60:40 the fruit taste dominates the flavor, yet at the same time the green vegetables balance out the sweetness of the fruit, adding nice zest to it. Green smoothies are
    simply the best tasting dishes for the majority of adults and children. I always make extra smoothie and offer it to my friends and customers. Some of them eat a standard American diet.They all finished their big cup of green smoothies with complements. They were quite surprised that something so green could taste so nice and sweet.By consuming two or three cups of green smoothies daily you will consume enough of greens for the day to nourish your body, and they will be well assimilated. Many people do not consume enough of greens, even those who stay on a raw food diet. The molecule of chlorophyll has only
    one atom that makes it different from a molecule of human blood. According to teachings of Dr.Ann Wigmore, to consume chlorophyll is like receiving a healthy blood transfusion.Green smoothies are easy to make, and quick to clean up after. Many people told me that they do not consume green juices on a regular basis because it is time consuming to prepare green juices
    and clean the equipment after juicing, or to drive to the juice bar.
    Green smoothies are perfect food for children of all ages, including babies of six or more months old when introducing new food to them after mother´s milk. Of course you have to be careful and slowly increase the amount of smoothies to avoid food allergies.When you consume your greens in the form of green smoothies, you can greatly reduce the consumption of oils and salt in your diet.
    Regular consumption of Green smoothies forms a good habit of eating greens. Several people told me that after a couple of weeks of drinking green smoothies, they started to crave and enjoy eating more greens. Eating enough of green vegetable is often a problem with many people,especially in children.
    Green smoothies can easily be freshly made at any juice bar, restaurant or health food store for the great convenience of health-oriented customers.
    I encourage the readers of this article to start playing with green smoothies, and to discover the many joys and benefits of this wonderful delicious and nutritious addition to the menu.Here are more ideas for your green creations.
    Some of my favorite greens to add to green smoothies: parsley, spinach, celery, kale and romaine. My favorite fruits for green smoothies are: pears, peaches, nectarines, bananas,mangoes and apples. Strawberries and raspberries taste superb in green smoothies, when combined with ripe bananas.

    Delicious combinations.
    2 large mangos
    1 bunch parsley
    6 peaches
    2 handfuls of spinach leaves
    2 mangos
    1 handful of lambs quarters, stinging nettles, purslane, etc
    1-cup strawberries
    2 bananas
    ½ bunch romaine
    4 apples
    ½ lemon juice
    4-5 leaves of kale
    4 very ripe kiwis
    1 ripe banana
    3 stalks of celery
    4 ripe pears
    4-5 leaves of kale
    ½ bunch of mint
    Finger banana-spinach
    10 finger-bananas
    2 handfuls of spinach leaves
    Bosc pear-raspberry-kale
    3 bosc pears
    1 handful of raspberries
    4-5 leaves of kale


    Stay Sparked Up!


    Monday, July 12, 2010

    Week 3 of the new workout regimen


    Are you ready to come along with me today? I am going for my 3rd week of bike riding.

    I finally mapped the distance for this weeks ride: 6 miles.

    I was able to accomplish 6 miles in 30 minutes last week.  My goal this week will be to do it in 25 minutes.

    Let’s go!

    Oooohhhh, legs a little stiff from all that gardening this weekend!

    EEEEKKKK….bug in the glasses. STOP.GET OFF.GET BUG OUT.

    Back on track. At the end of the driveway and turning down the country road.

    I am out early this morning….7am. The roads are much quieter.

    I always love riding here in the country. It’s so peaceful.

    Wow…don’t remember this being so difficult! Legs are burning and I’m only 1 mile into this trek!

    Puffing, there are beautiful wild flowers in this one yard….gazing…..aaaahhhhgggg! Stay on the road, girlfriend! Rocks flying!

    Focus, focus, focus, breath, breath, breath.  Okay, Spark you can kick in anytime now!

    Mile 3 closing in on the *yellow sign*! Woo-hoo! Means I get to turn around and go back ~uphill~!

    Ever wonder why our trek back always seems to be uphill? Good thing my Spark has kicked in.  Feeling really good now! Getting stronger with each ride!

    Ahhhh, the driveway…..look to the driveway from whence cometh all things good.

    Off the bike, breathing heavy, rubber legs, dead heading flowers……gardening is looking better all the time!

    Now onto day 2 of week 3!

    Stay Sparked Up,


    Sunday, July 11, 2010

    24 Day Challenge








    Are you needing a boost in your weight loss journey?

    I began with Advocare 18 months ago.  WOW! What a journey.  My friend Debbie tried for years to get me to look at the Advocare products and I was stubborn.  I was all about using her Spark to gain energy, but I wasn’t about to engage in any kind of “vitamin snake oil business’!

    After 6 years of sharing Spark with me, and 6 years of me feeling good (when I took it) I decided to go to one of her mixers.  I spent the night throwing my skepticism around and giving everyone a good show of nutritional jargon…making a complete fool of myself!  (Nutritional research has been my hobby for many years…so therefore I thought I must be an expert! :).

    Before the night was over the light bulb went on, I saw the science behind the products, saw the credibility of the company, felt the difference in my body from the products, and  realized that I could combine this with my love for all things healthy and help others attain optimal results with their weight loss or performance journey.

    The rest is history. 


    Success is so Sweet – check out these stories of people just like you and me that got great results using the products in the 24 Day Challenge!


    Brian and Stacey Metz






    Donna Young








    imageSandra Garr







    24 Day Challenge Explained


    Now comment me and you get a free Spark and info on how to get started!


    To your health!

    Monday, July 5, 2010

    Butt and Ball Workout


    I am a part of a great workout community called  This is a community of people that come together to journal about their health  and encourage one another. 

    You can create your own webpage, visit all the forums, watch exercise videos, chart your fitness workouts, chart your eating habits and so much more.

    I am presently working on getting my lower body back in shape after being out of commission for so long. 

    I found this great 6 minute workout for the lower body here

    I just finished the workout and man are my legs feelin’ it!!  It feels good!  I am very excited about these little videos (you can print them off as well) as they are short and concise and work well!

    Try it…you’ll like it!

    Let me know if you sign up with Spark People….we can be friends!

    To your health,


    Wednesday, June 30, 2010

    Yellow signs

    I was riding my bike this morning for my 3rd day back to health.  I have had some injuries keeping me from any kind of “real” workout. 

    As I was riding the 2 mile stretch I saw a yellow sign in the distance and realized that I had been using that as my “marker” for my turn around. It was my “sign” that I had gone the distance and could make my way back.

    When I see that sign in the distance it gives me a goal to shoot for.  It is a yellow sign that shows the bend in the road. I have decided to strive hard toward that sign each morning.  If I keep my eyes on sign and not on the difficulty of the ride it gets easier to make the mark.

    There are lots of signs on our road to health. Some are detour signs, some are bends in the road, some are caution..slow down, some are steep hills coming up.   yellow street sign

    What sign is in your road right now? What are you keeping your eyes on?


    Stay Motivated!


    Tuesday, June 29, 2010

    Let’s Get It Started!

    So, you want to get started on your journey to better health but don’t how.  Here are a few tips to get you going:

    1. WHY.  Find out what motivates you. WHY do you want to be healthy?

    2. WRITE.   Now, write it down.  The WHY part.  On the fridge, the stove, the mirror, the dog, whatever strikes your fancy….just write it down.  A dream is only a wish until you write it down.

    3. WHAT.   After you have your why, ask yourself  WHAT? WHAT do you like to do? Do you like to bike ride? Jog? Fast walk? Aerobics? Water Aerobics? Skate? Lift weights? There are a number of ways to skin a cat! You choose what you like to do because then you are more likely to stick and stay!

    4.WHEN.     Okay, you have your WHY and your WHAT. Now you need your WHEN. When is it the best time for you to accomplish your WHAT? Are you an early morning person? (That’s me!) Or do you prefer late afternoon or evening? Whatever time it is you must decide that and stick to it!

    5. HOW.      How are you going to accomplish this journey to better health?  Do you want results RIGHT NOW? Then you must come up with a plan to work it fast and furious.  Are you the slow and steady type? Great. Create a plan that will help you reach your desired goal at a slow and steady pace.  Can’t create a plan? Comment me and I will help you!

    6. DECIDE.       You MUST DECIDE that your health is important and worth the effort it takes to get there.  You didn’t get where you are now overnight…it was a process of many things….maybe bad choices, maybe injury, maybe you’ve been too busy, whatever it is NOW is the time to DECIDE to change.  YOU have to make that choice…no one will do it for you.  In order for change to take place in your health YOU have to change!

    Create a whole new fitness revolution…starting with you!



    Welcome to Sparked Up Fitness where you will find me rambling about all things healthy.  You will find articles on the latest fitness craze, healthy recipes, proper supplementation, workout tips, fitness challenges, and anything related to fitness that strikes my fancy.

    I have been in the fitness industry since I was 9 years old….yes, I said 9.  I started at 9 as a competitive gymnast.  I worked my way up (all 25 hours a week, every week) to being an Elite Gymnast.  I was training for the 1984 Olympic team when my knee decided to give way and end my career.

    At the age of 14 I thought my life was over.  I new nothing else but the gym! What was I going to do with my time now? 

    Fast forward 30 years…..I am now a happily married stay at home mother of 5. I do fitness and nutritional coaching on the side.  I am no expert…just have lots of years of experience.

    My goal is to be healthy physically, spiritually, emotionally, and financially. I love helping others to their goals as well.  I have coached many over the years with great success. 

    I hope you will find great resources here as well as a nurturing community of friends that you can get to know on your journey to better health.

    To your health,