So its finally day 30. I jumped on the scale and completed all my measurements and I am very pleased. I lost 16 lbs! 8 of those from my deplete week. So today is a rest day for me but I might push play and get 10 mins of abs in. We'll see. Tomorrow I start phase 2 - the Push Phase---slower lifting and heavier weights. I ordered Chalean Extreme deluxe upgrade, so I have a lot more intense workouts to choose from this month to accelerate my results. I won't lose as much weight this month, but I will bring it like I did last month. I actually love pushing myself to the extreme. It's become a habit for me now. I just hope I stick with this, even when I accomplish my weight loss goal. (oh ya..I will)
Coach Monney
Sunday, April 18, 2010
Thursday, April 15, 2010
The Lifestyle - Part One
Hi everyone. So over the past year, I've been changing up things in my diet. Some might say I am always trying new things or jumping from one diet to another. I mean, ya, that's true. I've done just about everything. Slim Fast, Dr. Daniels, Weight Watchers, the South Beach Diet, Nutrisystem, Dr. Bernstein, the Eat- Clean Diet, the Food lovers Fat Loss System, Detoxing and countless others. And I did lost weight on all of the programs. But it didn't last, the weight always came back on. Always. Because it never became a lifestyle for me. I always reverted back to my old ways of eating and gained it back. Always. So I would then find another program to try. This what I've discovered. Any weight loss program works, if you follow it. What you have to ensure is does the program fit your lifestyle, so it becomes a permanent way of eating? None of these programs did. I couldn't count points forever, I couldn't eat under 1000 calories for life, I couldn't eat pre-packaged foods for years on end.
So I am always looking for a program, a lifestyle plan that will fit me and my habits, so that its becomes so effortless and a permanent solution, FOREVER. I think I might have found it, its too soon to say now though. After all, I am only on week 1, but its so different from what I've done before and seems to be able to fit my lifestyle.
This is what my new lifestyle is:
1. EXERCISE. I am now committed to being the best I can be. I now know that I am capable of pushing myself and working out 6 times a week, something even twice a day! I've done that for 4 weeks, even with a busy life and baby to care for. So I know its doable. Plus I love how I feel afterwards. I love that I'm accomplishing something so challenging and doing it for ME. That's reward in itself. I love working out. And I love Beachbody programs! They have so many programs to choose from for those of you that prefer to workout at home. Right now I'm hooked on CHALEAN EXTREME, a 90 day weight training and HIIT cardio program. (I will get into HIIT later)
2. NUTRITION. Its called Crack the Fat Loss Code, by Wendy Chant. And it might not be for everyone. It’s a bit complicated at first, so that might turn people off right away. But so far I like it. I started the program this week, so its early days. But I'll keep you posted on it. In brief, it’s a 8 week program is divided into four cycles.
Cycle 1: Carb-Deplete Cycle – WEEK 1
This is the toughest week! For 7 days you will be restricting certain foods – mostly carbs – in order to manipulate the glycogen stored in the muscle. During this cycle you’ll be shutting off the body’s dependence on sugar and also teach it where to find the fat stores for energy! This week you will be counting carbs very closely so your veggies are somewhat limited and fats are more focused on the good fats. But, if you carefully follow the cycle you will never have to count carbs again!
Cycle 2: Macro-Patterning Cycle – WEEKS 2-4
Now you’ll move into what is called the Macro-Patterning Cycle. This is where you begin to slowly re-introduce carbs into your life, teaching the body to burn fat while slowing down the adaptive response. During week 2, you will begin to bring most of the foods that you consume regularly back into your daily meals. You will see less rigidity in the meal plans—and more substitutions. For best results, it is recommended that you continue to abstain from alcohol on carb-up days during Week 2. During Week 3, you will have two carb-up days, on Wednesdays and Saturdays. After this week is the best time to add in sweets and alcohol on your carb-up days.
*There are 3 kinds of days in Cycle 2.
Baseline Days
This is where you are teaching your body to adapt. You will be taking in the basic nutrients your body needs through proteins, you’ll take in good fats, but you’ll be adding in one starchy food at two different meals in your day, so long as you eat them before 3:00 p.m.
Carb-Down Days
These are days where you will have a more minimal starch intake to force your body to use fat as an energy source. One these days you will still get your fats from good fat sources, and you will consume one starch before 3:00 p.m.
Carb-Up Days
This is where you will increase your starches to stoke the metabolic rate and give the body what it needs for repair and growth. Your last 2 meals on this day will be primarily carbs! Yes, you can splurge on those usual forbidden foods – bread, desserts, pizza and even alcohol. We call these days Food Passes and you have two of them a week, typically on Wednesdays and Sundays, but the beauty of this plan is that you can adjust these Carb Up Days as needed for special occasions, making it very convenient and totally interchangeable.
Cycle 3: Accelerated Fat-Loss Cycle – WEEKS 5 & 6
For the 3rd cycle, you will begin to pick up the pace! You will continue to follow the same types of days that you did with the Macro-Patterning Cycle, but you will change how they are cycled in order to increase the body’s use of fat stores.
Cycle 4: Maintenance Cycle – WEEKS 7 & 8
The 4th cycle is all about teaching your body to reset back to a higher nutrient profile in favor of carbohydrates and fats. During this cycle you will get 2 new days – a cheat day where you can have any food you like – including any carbs you’ve missed, and you’ll also get a High-Carb Day where you have clean starches all throughout your day. If you have made your goal by this week, you will use this cycle to maintain. If you seek to continue your weight loss, you will restart your program at Cycle 2.
I will post more in a few days.
Making it a lifestyle,
Coach Monney
So I am always looking for a program, a lifestyle plan that will fit me and my habits, so that its becomes so effortless and a permanent solution, FOREVER. I think I might have found it, its too soon to say now though. After all, I am only on week 1, but its so different from what I've done before and seems to be able to fit my lifestyle.
This is what my new lifestyle is:
1. EXERCISE. I am now committed to being the best I can be. I now know that I am capable of pushing myself and working out 6 times a week, something even twice a day! I've done that for 4 weeks, even with a busy life and baby to care for. So I know its doable. Plus I love how I feel afterwards. I love that I'm accomplishing something so challenging and doing it for ME. That's reward in itself. I love working out. And I love Beachbody programs! They have so many programs to choose from for those of you that prefer to workout at home. Right now I'm hooked on CHALEAN EXTREME, a 90 day weight training and HIIT cardio program. (I will get into HIIT later)
2. NUTRITION. Its called Crack the Fat Loss Code, by Wendy Chant. And it might not be for everyone. It’s a bit complicated at first, so that might turn people off right away. But so far I like it. I started the program this week, so its early days. But I'll keep you posted on it. In brief, it’s a 8 week program is divided into four cycles.
Cycle 1: Carb-Deplete Cycle – WEEK 1
This is the toughest week! For 7 days you will be restricting certain foods – mostly carbs – in order to manipulate the glycogen stored in the muscle. During this cycle you’ll be shutting off the body’s dependence on sugar and also teach it where to find the fat stores for energy! This week you will be counting carbs very closely so your veggies are somewhat limited and fats are more focused on the good fats. But, if you carefully follow the cycle you will never have to count carbs again!
Cycle 2: Macro-Patterning Cycle – WEEKS 2-4
Now you’ll move into what is called the Macro-Patterning Cycle. This is where you begin to slowly re-introduce carbs into your life, teaching the body to burn fat while slowing down the adaptive response. During week 2, you will begin to bring most of the foods that you consume regularly back into your daily meals. You will see less rigidity in the meal plans—and more substitutions. For best results, it is recommended that you continue to abstain from alcohol on carb-up days during Week 2. During Week 3, you will have two carb-up days, on Wednesdays and Saturdays. After this week is the best time to add in sweets and alcohol on your carb-up days.
*There are 3 kinds of days in Cycle 2.
Baseline Days
This is where you are teaching your body to adapt. You will be taking in the basic nutrients your body needs through proteins, you’ll take in good fats, but you’ll be adding in one starchy food at two different meals in your day, so long as you eat them before 3:00 p.m.
Carb-Down Days
These are days where you will have a more minimal starch intake to force your body to use fat as an energy source. One these days you will still get your fats from good fat sources, and you will consume one starch before 3:00 p.m.
Carb-Up Days
This is where you will increase your starches to stoke the metabolic rate and give the body what it needs for repair and growth. Your last 2 meals on this day will be primarily carbs! Yes, you can splurge on those usual forbidden foods – bread, desserts, pizza and even alcohol. We call these days Food Passes and you have two of them a week, typically on Wednesdays and Sundays, but the beauty of this plan is that you can adjust these Carb Up Days as needed for special occasions, making it very convenient and totally interchangeable.
Cycle 3: Accelerated Fat-Loss Cycle – WEEKS 5 & 6
For the 3rd cycle, you will begin to pick up the pace! You will continue to follow the same types of days that you did with the Macro-Patterning Cycle, but you will change how they are cycled in order to increase the body’s use of fat stores.
Cycle 4: Maintenance Cycle – WEEKS 7 & 8
The 4th cycle is all about teaching your body to reset back to a higher nutrient profile in favor of carbohydrates and fats. During this cycle you will get 2 new days – a cheat day where you can have any food you like – including any carbs you’ve missed, and you’ll also get a High-Carb Day where you have clean starches all throughout your day. If you have made your goal by this week, you will use this cycle to maintain. If you seek to continue your weight loss, you will restart your program at Cycle 2.
I will post more in a few days.
Making it a lifestyle,
Coach Monney
Tuesday, April 13, 2010
My Numbers
Hi folks. Wow, I am in week 4 of Chalean Extreme. And I definitely feel stronger. Next week I start the Push Phase for 4 weeks, which is lifting very heavy weights slowly with only 6-8 reps. I'm actually looking forward to it! I was told that during this phase, you won't see much of a weight loss, since you are increasing lean muscle mass. I have to remember that when I step on the scale.
So, I've been calculating and here are my numbers:
Since pregnancy (almost 2 years ago) I've lost 71 lbs!!!
Since last year, I lost 46 lbs!!!
Since I started Chalean Extreme almost 4 weeks ago, I lost 10 lbs!!!
I officially WEIGH LOWER than my pre-pregnancy weight!!
I am 25 lbs closer to my end goal!!!
I have loved the journey over the 4 last weeks. It's been very challenging I'd admit. But I pushed myself hard and have accomplished my mini-goals.
I will post my official 30-day results of Chalean Extreme next week.
Bring it,
Coach Monney
So, I've been calculating and here are my numbers:
Since pregnancy (almost 2 years ago) I've lost 71 lbs!!!
Since last year, I lost 46 lbs!!!
Since I started Chalean Extreme almost 4 weeks ago, I lost 10 lbs!!!
I officially WEIGH LOWER than my pre-pregnancy weight!!
I am 25 lbs closer to my end goal!!!
I have loved the journey over the 4 last weeks. It's been very challenging I'd admit. But I pushed myself hard and have accomplished my mini-goals.
I will post my official 30-day results of Chalean Extreme next week.
Bring it,
Coach Monney
Friday, April 9, 2010
Week 3 Completed
Hi folks. It's been a while, but trust me, I've been very busy, pushing play HARD, super hard. I'm very proud of myself. So far, I've completed 3 full weeks of Chalean Extreme. And my diet has been very clean as well. All the hard work is paying off, because I see results. On the scale, I lost 6 lbs. But I know I lost more fat and gained some muscle. I look smaller, my clothes are looser. People are noticing I lost weight. I feel confident and strong. I'm accomplishing something very challenging. Yes people, I'm in the sweet spot. This time I intend to stay here. It feels too good to leave it.
Let's Get Extreme Baby!
Coach Monney
Let's Get Extreme Baby!
Coach Monney
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