To CorePlex... or not to CorePlex? I can tell the difference!

I've been taking CorePlex consistently for awhile, but I skipped it just to see how I'd feel. I was going to order it, but I let some time go by and continued to workout and eat properly and it's just not the same. I've mentioned it in the past, but working out doesn't provide my body with nutrients and eating cleaner is great, it just doesn't give me everything I need. The package arrived on Monday and (man) I was happy to see it. I can tell when I've been taking CorePlex versus when I don't, my mom and I were talking yesterday about it.

Its crazy to think that I haven't had a headache or a cold not once in 12 months or so. I know the Herbal Cleanse made a huge impact on that note, but the CorePlex is making a huge impact in my life and the way it makes me feel puts a smile on my face.

Before I go, the gingerbread AdvoBars are back, and if you're a fan of nutrition bars I can honestly say that these things are pretty good. My favorite AdvoBars are the Peach and the Gingerbread. Enjoy your Friday, I know I will!

                         

Say NO to Seconds

This magnet may seem cold to some, but it's a great reminder that if your meals
are complete, you wouldn't have to worry about seconds. It annoys me when a
meal isn't enough, so I am deliberate with my meals to make sure that they are
well rounded. Your body isn't content when it lacks the necessary nourishment,
and the same applies when it comes to vitamin deficiencies in the body.

The 2nd magnet seen below is just as good, and at times snacks are the thing
that will creep up on someone. Meals may be solid, but snacking may just be an
unconscious thing not even considered as something that may affect ones health.
Snacking on the not so healthy in moderation can happen with a thumbs up, but
I know personally that if I don't watch myself, I can end up snacking a bit too
much. I've been changing things up a great deal and have been actively making
sure that I'm making the better decisions as I continue to move forward. Having
fruit as a snack isn't a stretch for me and I've been keeping it pretty consistent.

It's another step forward versus a step back, and I think the vitamins are giving
me more than enough not to crave all types of crap to fill a void.


                                                    Buy Magnet here

                                                   Buy Magnet here

We have the option to wake up on the right side of the bed

Waking up feeling like crap is an option, for the most part.

I have been thinking, and thinking, and thinking some more. Not only that, I have been applying, and applying, and applying various things to improve myself. These products have been the motivation to take it there, because they've made it easier to take it there based on how I feel.

If the car is low on gas, it won't be able to reach the destinations I want to reach, and the products do that for me. Working out in the past didn't take away head tension, and I worked out less because of it.

Being more strategic and not just going about the day playing it by ear, fortifies the structure. Going along with what I mentioned during my 24-Day Challenge journey, I have been trying to keep meals and snacks consistent (and better for my health). I have been trying to also keep the final meal lighter, and if I don't, I can definitely feel that.

Sleeping after a meal (especially a big meal) is a bad idea, so not eating as late is an aim, especially if time is of the essence and I need to get sleep for the following day. If sleeping on a meal is uncomfortable, I can't expect to just sleep soundly.

The two just don't add up to a good nights rest, so that's a domino effect, which won't add up to waking up as refreshed when sleep is important. The products are even better when I'm not standing in the way of what they can do for my body. What good is gas in the tank if objects are placed in the tank to block it from fueling the system as good as it can? So being more strategic and taking a look at what I'm doing, further improves, me.



Source: Roderick A. Franklin

What does that mean for the day that follows better meals (lighter but complete dinners), a full nights rest, and the nutrients filling those required slots from the products (to prevent deficiencies)? That allows me to place my best foot forward in more ways than one, and I'm noticing even more improvements. I can't say that everyday is a right side of the bed type of day, because things do happen, but the factors I can control are optional.

Things like SleepWorks come in handy on the nights where sleep may not be so easy to accomplish, but its necessary for a big day. If it has the chance of being a stressful one, some people go with Oasis, because that can also affect you, and ClearMood to help brighten their day for those times that they might feel down. These things not only help adapt to the situation, but thinking of all the bad choices made while feeling like crap, options are a beautiful thing.

I have to bring up head tension again, because that was big for me. I had to lay down at times, avoid the light, I would even get an upset stomach for some reason when it would really hit me that bad. It disrupted my work time, and while in college, it would stand in the way of assignments that were online or when I had to read a textbook because the pain would be around my eyes and so forth. I had to take something over the counter for the sake of gaining relief, and it took a part of my day away. That sucked 125% times 10, I absolutely hated it, and the extra strength over the counter meds would have me projectile vomiting (ain't nobody got time for that!).

(So far) In 2015 I haven’t had to take any over the counter meds for head tension at all.

Serious question: Are you are full of crap?

I was talking to someone the other day, and based on the subject matter it was a pretty crappy conversation. The topic was about cleansing the body, and why a basic bowel movement isn't good enough for me when it comes to getting toxins out of my system.

Source: National Library of Medicine

The intestinal track has those various pockets that store things within them, and the toxicity from those things can lead to various diseases and even death. So, yeah, I don't want such things lingering in my system for too long (none at all if I could help it but that's what the cleanse is for). Toxins come from all sorts of things, but knowing that standard bowel movements won't do the trick I'm not one to just accept that (as fate). You have pesticides in vegetation to deal with, meats, meds (if taken), processed foods, etc. So the Herbal Cleanse System seriously comes in handy for me.

There are people out there dealing with various illness as a result of toxicity, and they have bowel movements too, but that obviously doesn't get the job done alone if they're still dealing with things sitting in the system making them ill. So "Nope", a #2 just won't do for me by itself, because things stay behind.

To best explain this, I'll use a metaphor:

If I dump food in the trash off of a plate, that isn't going to be good enough. Why? There will be dried food on that plate that can rot. Beyond the toxins, you have other things like live bacteria, viruses or parasites festering on that thing and chances are no one (in their right mind) would want to use it when they come over to visit. I wouldn't even use it in that condition because that's just disgusting and it could get me extremely SICK.

I know that it takes more than dumping food off of a plate to clean it making it safe to eat off of, because simply dumping food doesn't also clean the plate or there would probably be no such thing as dirty dishes. So the cleanse is like my soap, water, and rag for my system getting the toxins and crap out of my body.

____________________________________________________________________



Source: Roderick A. Franklin

Before I even made a move on the Herbal Cleanse System, I was skeptical. I've used a cleanse or two in the past and I didn't like the way other cleanses made me feel. I didn't want to possibly end up with the runs or something when I'd least expect it (that would've been horrible), but it was nothing of the sort. It doesn't leave me not wanting to eat either, which is fantastic because not eating is bad (it's more so the things that may be eaten that are bad).
This cleanse was as gentle as described and extremely effective for me.

It's crazy how so many problems stem from the intestines being affected, and if I have option to prevent such things from occurring, I'm going to do it. That's why I use the herbal cleanse system, and I can feel the difference, which also allows for my body to make optimal use of the vitamins I take (which are either the Coreplex when I'm not using the 24-Day Challenge, or MNS3 when I'm on the challenge).

Feel free to like, share this article, and strongly consider cleansing

the body a few times per year (no more than once every 3 months).

Health: We have something in common

Source: Roderick A. Franklin

Health is something that we all have in common, and we have the option to either maintain it, improve it or let it go. Working towards improving my health requires a daily process of "trying", so I'm doing just that without the element of stress. (Stress won't help me or motivate me.)
I know some people get overly saddened about eating not so good things while working on constructing a healthier lifestyle, but life is full of twists, turns, events, and all sorts of things that will continue to occur. So I have to keep on moving forward but the adjustments that I'm making in the everyday basic things I'm eating help in the long run. I still enjoy a (delicious) burger, I just don't eat them every day because I know what it feels like and it doesn't feel good in addition to not being worth my while (health wise).

The meal you see in the image here isn't loaded with salt, but it has good seasoning that I like and based on what I'm working towards, it has the right amount of protein for me.

What's the point of eating better, and taking nutritional products?

I have to eat, that's a given, and eating better helps so that I'm not placing things in my body that can affect it in a toxic way (at least the things I can prevent). That's not always easy because even vegetables and fruit can contain toxic substances due to pesticides, etcetera. Factor in the micronutrients from the products that I take and I'm covered on that end so that I'm not deficient when it comes to vitamins and stuff in my system, but they also have me feeling extra good so its a winning combination. Food + Supplements + Consistent workouts = a Health Trifecta

Day 25: The day after my 24-Day Challenge

I've done it, my 24-Day Challenge has been conquered and it wasn't something I took on reluctantly. It was mainly just following what I had to take regarding supplements, along with eating and drinking more. Having my blood pressure levels in a healthy range was definitely a big target in this journey and I look forward to building life around a healthier lifestyle more and more. I had days that I didn't eat the best, I even had pie, but I wasn't going to take on the challenge in a way that was 100% restricted (things happen so I wasn't going to stress, but it would also be something I'm personally responsible for).

Respecting what the herbal cleanse has to do is very important though so not standing in its way pays off days 1 - 10, so that is the more challenging period if you don't have food choices you're happy with. Try things prior to doing a challenge and add them to your non-processed foods menu, along with seasonings that can deliver flavor without salt. I mention this because some things I don't mind eating after the challenge because they don't taste like I'm sacrificing a good meal to be healthy.

The way it went was better than my prior eating pattern which was less than I should eat and I'm going to try a few more things like having the meal replacement shakes for dinner to see how it goes.

Blood pressure down:
Day 1 my blood pressure was 128 over 77, and Day 24 my blood pressure was 115 over 70.

I also noticed other things during the challenge:

I'm even more relaxed (which people who know me will say that's hard to do since I'm already considered abnormally calm, but its cool).

My hair is thicker and darker, which is something I noticed during the challenge. I cut it a few times to keep it low, but what comes to mind are the high quality nutrients going into my body.

My clothing is a lot more loose, my belt is down to the last notch so I have to get another one. I'm glad that I don't just toss out clothing, because I can wear clothing that were quite tight before (like a dress shirt and slacks from awhile back).


Source: Roderick A. Franklin

If you like the post, feel free to give it a +1 and share it with others! If you're thinking about going to www.PlanetSparkRules.com to do try the 24-Day Challenge for yourself, you're always welcome to reach out to me if you want food suggestions. I will work on creating a video also for daily that don't require weights or equipment.

By the way, the 24-Day Challenge (just like all other products) have a 100% money back guarantee, just thought I'd put it out there even though I've never had a need for it.

Need help with portion control? This can help.

This plate really comes in handy, and keeps meal portion under control. Not only that, it already spells out the different types of food for me in the categories of vegetables, starch, and protein.

Some are more obvious than others (in these food categories) for me, but having them listed helps (because going above the suggested amounts of certain types of food can affect ones health just like a smaller than suggested amount can). I don't have to worry about that with this plate because it spells it out and I just put the food in these areas. It's great for kids too helping with meal time, because it can teach them too.

If I can suggest any activities to my readers, it would be to make meal prep, and grocery shopping based on meal planning a group activity. If they learn as kids, it will help decrease their risk of childhood obesity, increase their knowledge and respect for healthier eating, and also may prevent other health related problems that may come as a result of a poor diet.

When I initially started making this move, I was concerned about costs, but there are options out there if the time is invested in looking (and even asking around). Spending money on the things that are on the meal and snack menu only, will impact the budget in a positive way. Sometimes shopping ends up being one big unhealthy unplanned mess, because going to the store grabbing a little of this or that can fall short of what makes full meals that contribute to properly portioned meals.

Even with proper portions, it could end up being an unhealthy combination, so I'm working on using what makes things easier for me (like this plate).

Yes, this package came just in time!

It's Game Day!
This package came just in time for game day! My mechanic wanted to get a box of fruit punch Slam, so I know he will be happy to have it after working a long day Saturday because he will need energy to stay awake to enjoy these college football games brought to you by the company we represent (AdvoCare)! It's awesome, and I look forward to sharing the adventures to come.





http://www.planetsparkrules.com/









My 24-Day Challenge Journey

This is my 24-Day Challenge, and being that this is my blog sharing my advo adventures, it just makes sense to share it with you.

Source: Roderick A. Franklin

Day 1 - Started out great, I'm pumped about the Herbal Cleanse System phase.

It's basically 10 days that rid my body of crap, using ProBiotic Restore, Herbal Cleanse, and Fiber. All types of toxic stuff can build up in the intestines, causing all types of health problems and I really don't have time for that so its herbal cleanse time. I get that refreshed feeling, but I'm going to do my best after this one to try and focus mainly on placing good stuff in my body and cleanse it about ever 3 months. I'm not perfect with my eating, but I'm doing what I can to make replacements that I can live with eating and not end up in a position where I'm regretting that decision.



Here is a picture of the Herbal Cleanse System
Source: Roderick A. Franklin

There are daily packs in the herbal clean box, the fiber has its packs, and its really simple. There is enough going on in the day as it is, so a simple process is great.

I like getting the unflavored fiber, then I can mix it into a drink that I'm having (like Spark). That Spark keeps me going with the cleanse, because it cleans out your system so I drink that to keep me going.

I really like that it's not a cleanse that sends me running to the bathroom, its gentle. Thank God for that because (whew) that would suck feeling like I'm walking a thin line between daily tasks and constant bathroom breaks. So when I really have to run, it will be to the next task, not to the bathroom. For those of you that may have problems going to the bathroom right now, I don't see that being a problem with the herbal cleanse system simply because it works (I know).



Source: Roderick A. Franklin

What I had to eat was:

Breakfast - Lemon cake meal replacement shake (which was a limited time flavor) and a boiled egg (no salt). There are different shake flavors including a option for vegetarians.

Snack - Trail mix

Lunch - Ground turkey meat with corn tortillas

Snack - Apple w/ peanut butter

Dinner - Tilapia seasoned with herbal seasonings, mango pineapple salsa on top and mixed veggies on the side

Snack - Apple

(I will make a video about the shakes soon enough, among others.)

My workout was great, definitely worked up a sweat.

___________________________________

Day 2 - I noticed that I've been getting more rest, and any feeling that I may have been getting regarding food sitting on my chest (which I really dislike), is not there. I don't really watch TV, but if I were going to watch something it wouldn't be a food related channel or show just to avoid the possibility of wanting processed food. I have pretty good will power, but I try not to play around with it either. I did think about Pizza when my wife mentioned Philly.



Source: Roderick A. Franklin

Yesterday I thought it would be a good idea to include an image on the best way to pour the Fiber pack just incase anyone is using it or plans to use it. The most instinctive way for some to pour the pack out is a side tilt, but that would actually result in it being wasted because its hard to control the fiber coming out that way in my experience. Leaning it back as you see here, and squeezing it to create a spout works best in my opinion because you have more control of how it pours out (just think about a water pitcher).

What I had to eat was:

Breakfast - Vanilla meal replacement shake

Snack - Apple

Lunch - Baked chicken with herbal seasonings and string beans

Snack - Trail mix

Dinner - Raisin Bran w/ lactaid free milk whole milk

Snack - Apple

I can still feel the workout from yesterday, and it feels great. Will increase my stretching because I was concerned last night that I was going to wake up due to a muscle cramp, but it didn't happen. Would've been great to have some Rehydrate at this time, but it is what it is. On to conquer day 3!

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Day 3 - Woke up day 3 and just laid there for a few minutes, I wasn't groggy but I've been switching up my workouts and I can really feel it. It's a good feeling though, and I looked forward to getting back it.

If I can give any advice to those of you that like to snack, I would say "buy gum", because it goes a long way when it comes to filling in for what could be unnecessary snacking. It's not good to starve the body, so snacks and consistent meals are great. Remember though that moderation is best so that you aren't over doing it, while at the same time avoid the possibility of depriving your body of what it needs to do for you.

What I had to eat was:

Breakfast - Chocolate Peanut Butter meal replacement shake
It's funny, I wasn't sure how this shake would taste but it tastes like a peanut butter cup blended into a shake. I know that's the name of it, but flavors don't always deliver on what's intended.

Snack - Banana

Lunch - Ground turkey meat with corn tortillas

Snack - Apple

Dinner - Raisin Bran w/ lactaid free milk whole milk

Snack - Banana

My workout was fantastic and as long as I set my workouts in a way that work well with my daily schedule, I won't miss them. I keep workouts stores on word documents in my phone so even when I'm away from home I have them. (I try to workout just before snack time.) On to day 4!

___________________________________

Day 4 - Got more good sleep (around 7 to 8 hours or so even though I prefer 6), and after taking my ProBiotic & Fiber I thought I'd switched things up with my meals.

What I had to eat was:

Breakfast - Ground turkey w/ chopped bell pepper, and a serving size of lemon lime tortilla chips (which the chips are not something that I should've had, but I can't dwell beyond making sure that I don't slip up again for what its ultimately worth).

Snack - Banana

Lunch - Grilled chicken, corn on the cob, and mixed veggies (the corn was fantastic, but I might wait until the cleanse phase is over before enjoying another cob for awhile).

Snack - Apple

Dinner - Raisin Bran w/ lactaid free milk whole milk

Snack - Nothing (was still full but I should've had something anyway to keep the metabolism roaring)

I did more muscle building today than what I usually do (using the Tower 200) and gulping down a lot more water. I'm going to try to increase my intake of water even more, and form enough custom workouts so that my body gets a good variety of them. I might aim for 5 to 7 different workouts so that they are different for nearly every day of the week or at least the days they are done but I'm trying not to let up so that its more so a healthy activity that benefits my body daily instead of something that I have to do because its part of the lifestyle that I'm working on configuring.

As far as food prep is concerned:

Boil eggs ahead of time so that they are ready to go when I need them. I boiled eggs on the night of day 3, so now they’re added back to my menu for the next few days. I'm trying not to miss a step, which includes missing a meal (or a snack like what happened here).

Having food prepared ahead of time in general helps, so that you aren’t left stranded wondering what you can eat (and being hungry without a plan can lead you to something quick and not so good for you). Never allow yourself to end up in that position, but meal replacement shakes come in handy on that note.

Can’t wait until day 11, because that’s when I get to the MNS phase and I get to start placing vitamins into my then cleansed body that will take them in a lot better due to the cleanse and cleaner eating without anything standing in its way that is now out of my system. On to day 5!

                                              ___________________________________


Day 5 - I woke up fully rested and got right into my ProBiotics followed by the Fiber. I tried to drink the fiber by itself day 4, and that's not something I like a whole bunch so I'm going to stick with a combination of Spark or even put it in a meal replacement shake.

What I had to eat was:

Breakfast - Cereal

Snack - Banana

Lunch - Fish, wheat pasta, mixed veggies (which was a late lunch)

Snack - Boiled egg

Dinner - Vanilla meal replacement shake

Snack - Yogurt blended with fruit (I don't normally have yogurt, but it could become a regular snack option for me)

My workout was pretty good, I did a combination cardio and strength training, drinking a lot more to remain more hydrated. I don't think I'm going to dabble much into the wheat pasta, I got that feel of it just sitting on my chest for a bit. Anyway, on to day 6!

                                       _____________________________________

Day 6 - I woke up feeling great, and have decided to continue workouts again on Monday (today is a Saturday). Went shopping with my wife, there was a ton of rain that seemed to pour even heavier as we approached our destinations to exit the vehicle (and even when we reentered). I guess I got in some light cardio because I ran to get the vehicle a few times, and had to hit the stairs holding most of the bags of groceries because one item was too large and could only be carried by itself (don't worry it was lighter).

What I had to eat was:


Source: Roderick A. Franklin

Breakfast - Vanilla meal replacement shake

Snack - None (The shake was a bit of a brunch)

Lunch - Chopped chicken w/ romaine lettuce and diced tomatoes in corn tortillas & an orange

Snack - Yogurt blended with fruit (it was a bit on the drinkable side today, so I will only blend the fruit next time w/ a sugar-free drink mix and add them to the yogurt after blending… unless I was to drink it; Greek yogurt next time)

Dinner - Steak w/ seasonings, mashed potatoes (made from boiled potatoes) seasoned with a light ranch season pack, green beans

Snack - Boiled egg

I really didn't feel the need to workout today beyond the little done when we ran from store to store. The reason we do that is to have select places where we get certain things for lower prices, if they're cheaper at one place we'll go there and if there are several items at that store its even better. I've been drinking a lot and I've been running back and forth to the restroom, but it happens.

By the way, my blood pressure is looking great, today it was: 115(SYS)/70(DIA)/70(Pul) it has gotten better day after day. On to day 7!

                                            _____________________________________

Day 7 - I couldn't get to sleep last night for anything, I kept going to the restroom after drinking so much water. Sparked came through this morning because I would've been at Church doing my best to stay awake. I was running on about 4 hours of sleep this Sunday. I'll have to decrease my water intake as things get later in the day.

What I had to eat was:

Breakfast - Vanilla meal replacement shake


Source: Roderick A. Franklin

Snack - Banana

Lunch - Chicken sandwich (which could've totally been a grilled chicken salad), this is one of those reasons why its also good to have snacks while on the go so that I have something when the time rolls around to eat.

Snack - Trail mix (Dried fruit & nuts)

Dinner - Shrimp, salad, and mashed potatoes

Snack - Apple (I grabbed this and at part of it with the salad because it was seasoned with something that was a bit on the strong side and the sweetness cut through that a bit.) I ate the rest of it afterwards.

Snack - Raisin bran with lactaid free whole milk

I never workout on days that I lack a great deal of sleep, and I recommend the same to you. If you lack just a little, go for it, but if its a more than a little loss of sleep, go to bed instead. On to day 8!                                                 _____________________________________


Day 8 - Woke up a bit tired today, can't wait for the MNS phase. I got up and took my ProBiotic and had the Fiber before taking care of a few tasks. Today was fantastic, regardless of how I woke up, I hit the workout hard and made that my primary focus today. I've watched my water intake today while staying hydrated, I just didn't want to run back and forth to the restroom.



Source: Roderick A. Franklin

What I had to eat was:
Breakfast - Vanilla Meal Replacement Shake

Snack - Banana

Lunch - (lite Ranch covered) Baked chicken breast w/ salad

Snack - Mixed nuts & a chocolate peanut butter AdvoBar

Dinner - Mashed Potatoes ground turkey meat

Snack - Raisin bran with lactaid free whole milk

I'm sure I will feel today's workout tomorrow, but I have to keep chugging along. I didn't workout to the point that it was unsafe, I just made sure that it was good and effective. I'm excited about day 9!

                                                  _____________________________________

Day 9 - I woke up earlier than expected, but I'm glad I did for the fantastic phone call I received. After that, went back to sleep before getting up to get the day going. One more day of the cleanse phase and then its on to the Metabolic Nutrition System 3 (MNS 3)! Going to slightly increase my water intake again, but not as much as the other day.

What I had to eat was:

Breakfast - Raisin Bran with lactaid free whole milk

Snack - Banana

Lunch - Ground turkey seasoned with taco seasoning and salsa (cooked in) with corn tortillas

Snack - Apple

Dinner - Peanut Butter & Strawberry Jam on organic bread (It was pretty good, didn't mind the bread, and it was hearty with nuts and stuff, nothing processed)

Snack - Dried mixed fruit

I felt yesterday's workout today, but I'm going back in before making my way to day 10!
                                               _____________________________________

Day 10 - The 10th and final day of the cleanse phase is here, woke up feeling pretty neutral but excited at the same time because of what day it is. Jumped up after getting a fully rest and knocked out the remaining ProBiotic and Fiber, before the day began.

What I had to eat was:

Breakfast - Raisin Bran with lactaid free whole milk

Source: Roderick A. Franklin

Snack - Banana

Lunch - Ground turkey seasoned with taco seasoning and salsa (cooked in) with corn tortillas baked hard like tostadas (which is Spanish for "toasted").

Snack - Peanut trail mix (Cajun style)

Dinner - Salad with (the remaining) ground turkey, and an apple so that I could finish off the meat and we could bypass the need to cook dinner today.

Snack - Dried fruit trail mix (tropical)

Knocking out day 10 was a bit of a breeze, especially when you keep yourself busy, and your food decisions good for the body. It can take some time adjusting to alternate food choices or substitutions, but it doesn't have to be stressful either. Have fun and discover new things that could prove beneficial to you. Anyway, I'm making my way into day 11, finished my workout and I feel great!

                                              _____________________________________

Day 11 - MNS starts today, thank goodness! The cleanse has my body ready and willing to take in these vitamins as effectively as possible. As soon as I started taking them today, it was on. We even went to the park to get in some cardio but the way I'm feeling I wanted to double up. That's one of the things that got me in the first place with these products, I feel them instead of hoping that I feel something.



Source: Roderick A. Franklin

I'm going to continue going at meals to see what can be added to a menu that my wife and I like as I move forward and do my best to stay out of my own way. The cleanse is one of those periods where its important to try and eat as clean as possible for the purpose of the process not being slowed down, and there is always a risk to go crazy bad on the food decisions, but that's where the smart tolerable options prove beneficial (trust me).







If I can give anyone advise, it would be to get real with yourself before you start the 24-Day Challenge. Get real in a way that you know it's not a fairy tale, the products don't just jump out of the box and do everything for us. The products work, but I still have to follow the simple instructions laid out for me and not scarf down processed foods and snacks that hinder my desired goals because that will only work against me. Some people don't like working out, and get results, but I choose to workout in general on my challenge because its something that I'm not letting up on until its unconsciously done in various things I do as I continue building quite the beneficial lifestyle. By the way, my water intake has been steady since I increased it a little more, and I haven't had to run back and forth to the restroom a lot.

What I ate today was:

Breakfast - 2 Boiled eggs (had to re-up on milk so no cereal this morning)

Snack - Dried fruit trail mix

Lunch - Peanut Butter & Strawberry Jam on organic multigrain bread

Snack - Apple

Dinner - Rotisserie chicken and green peas

Snack - Dried fruit and peanut trail mix (I made a mixed bag)

I look forward to the rest of the days of the challenge, getting my workout on something serious, (in addition to the MNS3 i'm) taking Catalyst to support my muscle tone, and OmegaPlex which are really omega-3 fatty acids. Just incase you're wondering, the ThermoPlus you see here is my wife's bottle which is something that helps with metabolism. There are options to compliment the 24-Day challenge if I choose to use them; the OmegaPlex is included. On to day 12!

                                                 _____________________________________

Day 12 - Today was okay, aside from the stormy weather I made the best of it. I can feel yesterday's workout, but that's good and I'm ready for more. Today my stomach was growling big time, so I scarfed down my meals and snacks.


Source: Roderick A. Franklin

What I ate today was:

Breakfast - Raisin Bran with lactaid free whole milk

Snack - Banana

Lunch - Tuna on multigrain organic bread with romaine lettuce and tomato (the tuna is mixed with a little mayo and a spoon of pickle relish)

Snack - Mixed nuts and dried fruit trail mix

Dinner - Rotisserie chicken and mixed veggies

Snack - Apple

Got in a lighter workout today but combined that with running around the house doing heavier chores that work up a sweat. On to day 13!
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Day 13 - Today my sleep was a bit thrown off since I had to go see our mechanic during a time that I'd usually be asleep. He needed his fruit punch Slam (and I wasn't going to stand in the middle of that). I was able to get some rest though, woke up refreshed and then took my MNS which added to that and I had my spark so I was up (UP).

What I ate today was:


www.PlanetSparkRules.com

Breakfast - Raisin Bran with lactaid free whole milk

Snack - Banana

Lunch - Wings baked with bread crumbs (that give it a fried chicken-like crunch but its baked, not shake-n-bake) and fresh sweet corn salad w/ chopped up red onions, herbs, tomatoes, etc.

Snack - Mixed nuts

Dinner - Catalyst (It was really late, had to get to sleep and I wasn't hungry but I didn't want to wake up in the middle of the night hungry either so I had catalyst which is great in between meals)

My workout today consisted really of cardio only, had to run from store to store, forgot something at one store had to go back to another and hit a flight of stairs twice. I used the nunchaku also.

I had to take care of a task which sort of threw my sleep off, but taking my MNS, it gave me energy so then I was awake and the had to force myself to get sleep. On to day 14!
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Day 14 - I did my best to try and sleep last night, having MNS in the middle of the day with my spark, and then the catalyst prior to bed time I was laying awake trying to make myself go to sleep. I would've just gotten up and went to Church if we didn't have to go at a certain time. Came home, ate lunch, and went to sleep before waking up around 9pm. Nothing to it but to continue the day, I took my MNS earlier which is good and my workout will continue as normal.

Even if the day gets thrown off, do your best to adjust and keep it going so that your schedule is put back into place intentionally. Don't panic.

What I ate today was:

Breakfast - Two boiled eggs (I put them in a baggie so that I could eat them while heading out the door, since I couldn't skip eating if I had the chance to put something in my body)

Snack - Banana

Lunch - Ham on white bread with tomatoes and lettuce, on the side I had kettle chips, a dill pickle, and a chocolate chip cookie. I was going to pass this up, especially when I found out that the meat wasn't turkey but not eating is worse. The task my wife was doing at Church took a little longer than expected so I knocked that lunch out and kept it moving.

Snack - Dried fruit trail mix

Dinner - Baked chicken and baked potato

Snack - Raisin bran with lactaid free milk

Fantastic workout completed, hit the shower, had my snack and it's time to prepare for day 15! The challenge is over half way complete, but I'm rolling with it as best I can. As you see some of my days are not as good as others, but I'm not dwelling on it or just abandoning my challenge. I don't normally have white bread anyway, so I don't plan to have it again for quite awhile (especially again during this challenge) and I need to have more veggies tomorrow. On to day 15!

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Day 15 - Today was pretty good, woke up refreshed because of the MNS in my system and my day was just starting so I hadn't even taken it for the day yet. Had those, drank my Spark, went outside and saw how nice it was and planned to walk at the park with my wife to get in some cardio after running an errand (which was a great idea). Based on the way I feel today, working out multiple times had to happen. My stomach was growling after the snack eaten prior to dinner.

What I ate today was:

Breakfast - Raisin Bran with lactaid free milk

Snack - Banana

Lunch - Baked Chicken, baked potato and salad (romaine lettuce, spinach leaves, tomatoes, apple slices)

Snack - Apple

Dinner - Peanut butter and strawberry jam on organic multi-grain bread

Snack - dried fruit trail mix

The walk at the park was refreshing, and after lunch got in some exercise (martial arts based), used my nunchaku in combination with some exercises then finished up with more cardio and the Tower 200. On to day 16!

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Day 16 - Great day, that's all I can say. Started out eating a bit heavier today and declined it. Knocked out a workout and made it a point to relax because I had the opportunity after knocking out my objectives.

What I ate today was:

Breakfast - Ground turkey stuffed peppers with low-fat cheese

Snack - Apple

Lunch - Vanilla meal replacement shake

Snack - Dried fruit trail mix

Dinner - Vanilla meal replacement shake

Snack - None (I was asleep and never got around to it, which I should've)

My workout was good, had fun with augmented reality this time around. It involved a lot of punches, kicks and knees to pop a slew of digital balls. If your workouts can be found in recreation, take advantage because you will get a lot more out of workouts that you look forward to taking part in more often than just working out. As mentioned before, have fun, and don't add stress to the mix. Physical recreation doesn't have to completely replace your workouts if your particular activities don't include full body benefits that include cardio and benefits for your muscles. On to day 17!

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Day 17 - Woke up feeling good, last minute objectives required to prepare for tomorrows next step so I'm going to rest up today (no workout) but still make sure that my eating is on point. I noticed something yesterday, the meal replacement shakes came in handy big time without leaving my stomach growling. Going to get more.

What I ate today was:

Breakfast - Lemon cake meal replacement shake

Snack - Apple

Lunch - Ground turkey stuffed peppers

Snack - Mixed nuts

Dinner - Rotisserie chicken, mixed vegetables, and mashed potatoes

Snack - Apple

Everything is set and ready to go for tomorrow, time for bed. On to day 18!
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Day 18 - Today was a busy one (woke up very early to take my wife to work, so I was a bit tired), had to accomplish a very important objective which went great by the grace of God. Slam got me ready and charged up to go (which got me through the day on about 3 hours of sleep), and I was basically running the entire day so I was able to build up a sweat but not through a lot of physical exercise (beyond walking and running up and down stairs).



This was the summer SLAM special!
(Source: Roderick A. Franklin)

What I ate today was:

Breakfast - Raisin Bran with lactaid free milk

Snack - Dried fruit trail mix

Lunch - Rotisserie chicken and mixed veggies

Snack - (Missed)

Dinner - Baked chicken and mashed potatoes

Snack - Peanut trail mix

When I got home, I basically feel asleep, but I did manage to eat. Was talking over what I thought about 2 shakes per day with my wife to see how it would go, and she thinks its a great idea. If I could suggest anything, it would be to have a shake for dinner if you are to have it replace any meal in the day and would like to know what I suggest. On to day 19!
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Day 19 - I woke up early (early) with energy, but I noticed I was a bit dehydrated. I didn't get a lot of access to water yesterday (and I'm all out of Rehydrate), which I have to make it a point to bring a water bag and place it in the vehicle or a book bag if I'm not going to be home for awhile, along with food and snack (or at least snack and a few bottles of water). Sounds like a pain, but I have to adjust and make that work because it's for the benefit of my body.

It's Day 19 of 24 already, time sure flies when you're having fun during your journey. Clothing is baggier than when I started, I'm down to the last notch on my belt and it's not tight. (I'm not one desiring to get skinny, I have my sights set on building up lean muscle.) 

What I ate today was:

Breakfast - Peanut butter and strawberry jam on honey wheat bread

Snack - Apple

Lunch - Raisin bran and granola with lactaid free milk (this option actually has less sodium than the basic raisin bran and the same amount of sugar)

Snack - Dried fruit trail mix and peanuts

Dinner - Steak, mashed potatoes, Caesar salad, broccoli bisque soup, slice of wheat bread

Snack - None, I knocked out 

I welcomed today's workout, and will have to create a intentional cohesive balance between being busy and building a maintainable healthy lifestyle. Dinner was heavier than a meal replacement shake would've been, but it's all good, I'm not stopping. What I have to do is have my meals according to when I get up, but I have to get my sleeping back on track so that I can wake up in that sweet spot. On to day 20!

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Day 20 - Woke up feeling phenomenal, immediately drank some water, worked out, cleaned the kitchen (dishes, counters, mopped floor), washed clothing, cut my hair (which appears darker and fuller, likely a result of the great products going into my body, I cut it again today which it was cut on Wednesday, just to keep it down), hopped in shower (and yeah I was pretty charged up today).

What I ate today was:

Breakfast - Raisin bran and granola with lactaid free milk

Snack - Dried fruit trail mix with peanuts

Lunch - Chicken and mashed potatoes

Snack - Slice of banana cream pie

Dinner - Vanilla meal replacement shake

Snack - Banana

My workout was fantastic. I had to do a bit more stretching, but I will have to increase that directly after the workout (the way I do beforehand). On to day 21, going to add more muscle building into my workout Monday. The key for me is keeping the workout time realistic, as well as the workouts because life still requires me to function.
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Day 21 - I was a bit hot last night, so I rolled around a bit while asleep, so I woke up a bit on the tired side. It was gloomy outside too, but I had to go to Church. It was cool though, and the sun eventually came out, which refreshes me for whatever reason. I wasn't going to do a workout today, but I want to so I'm going in (after a snack).

What I ate today was:

Breakfast - Raisin bran and granola with lactaid free milk

Snack - Peanuts, Craisins, Raisins, Almonds (a mix)


Source: Roderick A. Franklin

Lunch - Nachos: Ground turkey meat, shredded fat free cheddar cheese, low fat sour cream, hint of lime tortilla chips, chopped romaine lettuce, tomatoes, cilantro

Snack - Apple

Dinner - Tuna fish on honey wheat bread: Mixed the tuna with chopped romaine lettuce, tomatoes, cilantro, added a spoons of mayo and relish (and this decreased prep time on dinner because the veggies were left over in a bowl from lunch, so I just added the tuna to that)

Snack - Banana

My workout was great, put in plenty of work on my muscles. What I love about the equipment I have is that it can be used for martial arts training and conditioning also, so while working on muscles you can also work on your punches, kicks, knees, etc. I had 2 servings of Spark today, no way I was going to fall asleep until my day was complete. Spark saved the day because I did my workout after having my second one (the other was in the morning). On to day 22.
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Day 22 - Woke up feeling good and aside from a certain objective, the day was centered around working out. Had to urinate quite a bit today.

What I ate today was:

Breakfast - Raisin Bran with granola and lactaid free whole milk

Snack - Banana

Lunch - Nachos with salsa and tortilla chips with a hint of lime

Snack - Apple (I'm not crazy about these apples, they aren't that crunchy, but I'm doing my best to make the most of it.)

Dinner - Baked chicken with green peas (I would've added a baked potato to the mix but we have to go shopping asap)

Snack - Small bowl of cereal

My workout today was pretty good, and I didn't think about it, I just jumped in. What I am thinking about is the fact that I'm nearing the end of the challenge, and feeling that the way I've been eating (for the most part) is not much of a stretch that can continue. The biggest thing for me is making sure that I continue the pattern of eating steady meals in addition to my supplements. On to day 23!
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Day 23 - Woke up feeling good again today, jumping right into my objectives. Tomorrow is literally day 24!

What I ate today was:

Breakfast - Raisin Bran with granola and lactaid free whole milk

Snack - Banana

Lunch - Nachos with salsa and tortilla chips with a hint of lime, and I also added mild peppers to the mix, it was actually pretty good that way.

Snack - Apple

Dinner - Tuna sandwich with crunchy romaine lettuce, relish, tomatoes, and cilantro added in

Snack - None, I fell asleep

Today's workout also included a walk at the park, which was a nice little addition. On to day 24!
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Day 24 - Made it to day 24, so after this day the challenge is complete. I woke up feeling great today, jumped up and got to it, and got wonderful news about one of my work objectives. That made the day even better.


Source: Roderick A. Franklin

What I ate today was:

Breakfast - Peanut Butter and Strawberry Jam

Snack - Peanuts and raisins

Lunch - Fish seasoned with herbs and an apple

Snack - Peanuts and raisins

Dinner - Steak, mashed potatoes, with green peas

Snack - Raisin Bran with Granola and lactaid free whole milk

Today's workout was crazy, and felt like I just came from outside in the pouring rain. I worked my muscles well with weights, used the tower 200, as well as got in cardio that primarily had kicks and strikes as the base. Might as well make the workouts worthwhile with an element of something you love doing. I say this again because its incredibly important to make it fun, unless hitting the gym or indulging in fitness in general is one of your favorite things to do or something.

What happened over the course of this 24-Day Challenge beyond what's posted here? Look forward to the upcoming blog post (that include my results)!

The reason I find it easier to drink water

As mentioned in the previous post: Sometimes I will save a flavored beverage for dinner time, but I'm also trying to increase my water intake a lot more often. So I was trying out different types of water based on the filtration process, so that I could buy a water filter. Now that I found a water filter from a company I've known for providing really good tasting water to me, it's much easier to drink it more often. I go by taste, so finding that combination of what's good in taste and also good for me, I love it. 



Source: Culligan

What I also like to do with the water is mix my Spark for my energy and focus (sometimes with rehydrate), but also for other basic sugar-free flavored drink mixes. I've gotten away from pre-made beverages for the most part, because I've found alternatives that taste great that come in powder form and all I have to do is add water. The cool thing about that is that I don't have to worry about all those additional things in a pre-made bottles of beverage that I'd rather not have in my body.

That's something I knew for awhile, but I loved soda and other ready made drinks (in excess). So spark was that turning point for me regarding beverages, and the decision to alternatives to unhealthy choices lead me to getting the water filter. I've had one before that was okay, but it was used because I didn't like the way the ice cubes made my drinks taste, it had nothing to do with actually enjoying the water itself. So the effort shown to make little changes here and there, have been awesome.

What's for dinner?

If you're looking at these mushrooms, asparagus, and red potatoes wondering what can be done for a delicious meal, there are various combinations that can deliver delicious dishes.

My thing is to make sure they taste good, while avoid all the additives that make them really unhealthy. I'm not an overly healthy person, but I'm making it a point to make better decisions that allow for an easier transition to build up menu options that don't taste like crap.

Beef was the meat I added to this mix


Source: Roderick A. Franklin

I've decreased my beef intake down to a few times per month, but when I do have beef I try to go with the best cut when it's on sale. Sirloin tip side steak is one of the more lean, flavorful steaks you can get, with less fat, less saturated fat, and still a good amount of protein.

The asparagus was cooked in a skillet w/ extra virgin olive oil, chopped garlic, some herbs, and half of a lemon. (I made this first so that I could use the same skillet to cook my meat, to keep dishes I have to wash at a minimum.)

These red potatoes were basically boiled in a little water to the point that they were really soft so that I could simply mash them up with a little non-lactic milk, and some herbal seasoning for taste.

The steak was medium well, with a little sea salt and ground pepper. After the steak was removed from the skillet, a little water was added along with the mushrooms to create a mushroom gravy to go over top of the steak. Salt was only placed on the steak, and some of you may prefer more salt than what was added to our dishes, but give herbal seasonings a try.

Some people just stick with salt because nothing else has ever been considered, but you may like it a lot. You don't have to go tasteless, just switch it up and then you wouldn't think of it being a decrease in salt intake, it would just be more variety for you to enjoy. Since I usually take a bit of each food item on my plate into each bite, I'm not missing salt, but I don't even use it as much because of the options I have opened myself up to. Now I appreciate them and how they enhance my meals.

I usually like to have a flavored beverage with my dinner, which will end up being spark at times. I have a fruit punch Spark earlier in the day, but sometimes I will have it with dinner when I plan to work over night so that I'm energized and alert.