Coach Monney's Fat Loss Tips

Update...Long overdue

2011-09-06T11:40:00.001-04:00

Hi peeps!! Wow, its been a super long time since I last posted. I've been busy getting my health and fitness in check, and its paid off. For one, I've totally revamped the way I eat. I eat super clean for the most part. I've even ventured into the world of organic meats. I feel great, and I continuously improve my way of eating daily. I pretty much eat Paleo style, meaning lean proteins, green veggies, low gi fruits, and loads of healthy fats. Coconut oil has become my best friend.

In terms of fitness, I became certified to teach TurboKick and PiYo Strength. I haven't started to teach group fitness classes yet, but its on my do it list!!

Oh, and my infomercial has not been released yet!! Good lord.

How is everyone doing?

ChaLEAN Extreme Infomercial

2010-11-12T15:04:00.000-05:00

OMG!!! It's official!!! I am featured on the next Chalean Extreme Infomercial, and it's scheduled to be aired any day now!!!!! Look out for it and me!!!

Once I can get my hands on a copy, I will post it on my blog!!!!

Coach Monney

Day 11 Results

2010-11-11T10:05:00.002-05:00

Hi everyone. My second cycle wasn't as extreme as the first cycle in terms of weight lost. Btu in terms of measurements, I am a lot smaller!! In 5 days, I lost 0.2 lbs and 3 inches (0.5 inches from my waist!!). But In total, I've lost 5.6 lbs and 7 inches in 10 days!! Pretty impressive. I've lost more weight in a week before, but that was following a diet with no cheating or weight lifting. At first I was a bit down, since I am so caught up in the number on the scale. I mean, I've lost 11 lbs in 6 days before, so what gives? But lets put this in perspective:

1) I've been following this diet program for 10 days. Just a little over week. 2 of those days I cheated (real badly). And I lost nearly 6 lbs and 7 inches. 2 of those inches from my waist alone. And I am sure I gained some lean muscle mass.

2) I look a lot leaner, especially in my tummy and my arms. If you look close, you can see a 6 pack in my abs. ;-)

3) I've fasted for a whole day, twice. That is huge for me since I love food. I even fasted while cooking dinner for my family and didn't even taste what I cooked. This proves to be how dedicated I can be when I really want to accomplish something.

4) I've worked out 2-3 times a day for the past 10 days, lifting weights and body weighted exercise everyday. And I've gone outside my comfort zone by doing workouts I normally don't do.

5) I've followed the program to a "T".

6) The meals are easy to plan and follow. I am loving this way of eating and its making me more disciplined.

7) My scale dependency is reducing (this is huge for me) and the importance of measurements and looking in the mirror is increasing.

8) Someone who hasn't seen me for 2 weeks saw me today and said I look so much leaner and that the change was extremely noticeable.

9) And I get a day to go off 'dieting' to eat anything I want!! (did I say I love food??)

So, how can I be anything but proud of what I've accomplished over the past short 10 days? And boy, did the days fly by!!

Today is my cheat day (YEAH!!!), then I fast tomorrow.

I'm looking forward to my next 5 day cycle results!!
Coach Monney

DAY 7

2010-11-07T17:10:00.002-05:00

So today is the fast day and today's fast was way more difficult than the first one. Mainly because I am home today and not so busy, so I am constantly thinking about food, smelling food. In fact, I am cooking right now for my family, but I can't eat any. Talk about focus and determination! I am looking forward to tomorrow's shake day! The days are starting to go by quick now and I am finding this short term diet easy to follow.

Coach Monney

DAY 6 - RESULTS and Cheat

2010-11-07T17:01:00.002-05:00

So I woke up eager to take my measurements and weigh in. In 5 days (actually 4 when you exclude the cheat day) I lost 5.4 lbs and 4 inches!!! No bad, eh? I was overly aggressive hoping to lose 8 lbs, but this is good too and I am proud. I am hoping my next 5 day results are just as great.

Day 6 was Saturday and was a cheat day! And I sure did cheat. Funny thing is, I found I got full very quickly, much faster than normal. I guess my stomach is getting adjustment to less food now.

I skipped the workout today because I was exhausted. My body and brain just needed a break and to reset.

Although I lost 5 lbs and 4 inches, its not that noticeable.

Lets see how the next 5 days go,
Coach Monney

DAY 5 - PROTEIN ONLY DAY

2010-11-07T16:54:00.003-05:00

Hi everyone. I am a few days behind on my posts. But I have been following the program and will summarize the days I've already completed. Day 5 was on Friday and it was the last day of the 5 day cycle. It was protein only day where I could only eat protein and veggies. The urpose of this day to deplete gylcogen stores and prime your body for the cheat day. The wokout was same same as the fast day, except I workout twice, not 3 times.

Protein only day was not difficult at all, and I was looking forward to weigh in the following day and re-start the cycle with my cheat day.

Coach Monney

Day 4 - MODERATE CARB UP DAY

2010-11-04T14:49:00.001-04:00

Hey everyone. So my shake day went well. The only thing I can say is that I am now utterly exhausted. My body is sore from the new workouts. But mentally, I am more focused and determined to get through the remaining days.

Today was a moderate carb day, meaning I get to eat food, carbs for breakfast and mid-morning snack. My remaining meals are only protein, fat and veggies. It was funny how after not eating solids for 2 days, I actually wasn't interested in food today. I couldn't even finish my breakfast.

My workout this morning was Dynamic Training - which is a little less intense than the other workouts (but still challenging). Performing exercises like DEATH JUMP TO SQUAT JUMP sure does not sound less intense to me!! But this type of training was intentionally placed here to give my body a rest. Later in the evening I will do a 20 minute HIIT session using Turbo Fire.

Hmm, not much say to say today, I am just going day by day.

Tomorrow is PROTEIN DEPLETE DAY, and is the last day of the cycle. Then I repeat.

Keeping my eye on the prize,
Coach Monney

Day 3 - SHAKE DAY

2010-11-03T11:35:00.003-04:00

I have to say, I am very proud of myself. I stuck to my guns and fasted all day yesterday, drinking liters of water and some green tea. And I worked out 3 times! It wasn't as bad as I expected and I wasn't too hungry. But funny thing, someone who didn't know I was fasting offered me coffee and a donut yesterday (bad timing, huh?). I kindly refused. They insisted. Again, I said no thanks. They asked why. I said I'm good, but you go ahead and enjoy. They asked one more time. I almost yelled NO! But yep, I stuck to my guns and just sipped on water. This morning I woke up feel refreshed and light, and my tummy wasn't growling either. In addition, my tummy felt quite flat (especially compared to the prior day cheating).

The fast day was challenging, but now that I've completed it successfully, I am so much stronger and I know I can handle anything.

Today is Shake Day. I have to consume 5 protein shakes (3 of them are blended with fruit), and in between if I am hungry I can snack on veggies. For workouts, I have to perform a Strength Training circuit (heavy lifting with low reps) and low intensity cardio in the evening. The strength training workout was tough after more that 36 hours of fasting (including sleep) but I made it through in 45 minutes.

What I like about this diet is that everyday is different so although its mentally tough, you take it one day at a time.

Tomorrow is a MODERATE CARB UP DAY, so I can eat bread, potatoes and meat. Yah!!!

Coach Monney

Day 2 - FAST DAY

2010-11-02T10:11:00.001-04:00

Hi folks. So I finished off yesterday's cheat day with a sushi lunch, cookies and a couple more cinnabons. I actually felt really gross. For my next Cheat day, I don't think I will eat so much junk!!!

So today is a FAST DAY, and basically that means I can't eat anything at all. The only thing I can drink is water and green tea. I also have to take BCAAs (amino acids) to ensure that I don't burn muscle during my fast day. That's all. In addition, I have to workout 3 times today. So I started off the morning with workout #1 - Lactic Acid Training. This was a 55 minute workout consisting of lifting weights up very slow and bringing it down quickly. The goal is to create lactic acid in your muscles so that the human growth hormone is released quickly, to help boost fat loss. Lots of strategy and science behind it. My second workout will be HIIT cardio, which I will do later today. I will do Turbo Fire HITT 15. The last workout will be in the evening, and it will be slow steady state cardio. So I will walk on the treadmill at maximum incline for 30 minutes. Now as I type this I wonder if I will have the energy to perform all of this?? Well that why the cheat day is strategically placed the day before the fast day (to increase leptin levels so that on you fast day, your drop a ton of weight). Let's see how it goes, so far I feel OK, and little hungry, but I think its all in my head right now.

Tomorrow will be a SHAKE DAY. OK, I can do this!

Cheers,
Coach Monney

Day 1: Xtreme Fat Loss Diet (25 days)

2010-11-01T11:37:00.001-04:00

Hi everyone. So today embarks my 25 Day Xtreme Fat Loss Challenge. I started the morning by weighing in (I don't suggest you do this right after Halloween!!), recording my measurements, and taking before pics in a bikini.

Today's diet is a CHEAT DAY. I know…how in the hell do you start a fat loss diet by cheating, right? Well that is the plan and there is a method to the madness and science to back it up. You strategically cheat every 5 days to increase your leptin hormone, so that you can burn more fat. What’s a cheat day? You eat ANYTHING you want, without stuffing yourself. Only thing is no alcohol. In addition, you have to workout doing DENSITY training. Density training is based on circuits - you perform 2 circuits, but the second circuit you lift 10-20% heavier weights. The workout was intense and I finished in 40 minutes (I still feel out of breathe as I type this).

So I started the morning off with gluttony:

Post workout shake
Caramel pecan cinnabon
Extra large coffee with sugar and cream, breakfast sausage sandwich
Lunch might be sushi, maybe a couple cookies for snacks, and more halloween candy. Not sure on dinner as yet. Just typing all this sound gross!!!

I don’t plan on weighing myself or taking pictures and measurements until day 5, which is Saturday. My mini goal is to lose 8 lbs by Saturday. Tomorrow diet calls for a FAST day and 3 workouts!!! Yikes. I will tell you more about it tomorrow.

Happily cheating,
Coach Monney

Xtreme Fat Loss

2010-10-30T17:20:00.002-04:00

Hey everyone.

For the past 5 months, I've maintained my weight loss. I've gain and lost the same 10 lbs over and over and over. Pretty darn frustrating. I thought if signed up for the Oxygen body transformation contest, it would motivate me to push hard, clean up the eating so its more consistent, and get to my new goals. Hmmm..that hasn't really worked. See I wrote a few weeks ago about MOTIVATION, and I thought winning a contest would be motivating. Well, it is and it isn't. See it wasn't that important to me, more of something fun to do. So slowly, I got back into my rut.

So I've been searching and searching for something important to me, so important, that it would motivate me to stick to it. I found it.

I will to going to Miami next month and I would love to feel confident wearing a bikini. I've only been on a beach once in a bikini..ONCE! I am definitely not bikini ready today, but I have found a program that promises me to be, in 25 days.

Yes in 25 days, the Xtreme Fat Loss diet claims that you can lose up to 25 lbs. Hard to believe? Not really. See I've lost 11 lbs before in 6 days (and didn't gain it back), so yes its doable. Now, my goal is not to lose 25 lbs, my goal is to reduce body fat percentage, and maintain lean muscle mass. And to get where I want to get, I want to lose 15-20 lbs of body fat.

So I start on Monday Nov 1st. I will post as much as I can each day and give you more details on this 25 day extreme diet and workout plan.

Coach Monney

One Year Later

2010-10-15T14:00:00.005-04:00

Hi folks. Its been about a year since I really started to focus on me, and my health. And WOW, my life is so much more different, I am so much more different. For one, I look different. So different that some people say I look like another person. Heck, some people who know me couldn't even recognize me!! But more importantly, I FEEL different. I feel way more confident, not because I lost some weight, but because I've accomplished my goal, a goal I worked very very hard for. And man, it wasn't easy. My process started off slow. Baby steps. I "tried out" numerous diet plans or eating plans until I could discover what worked for me (CLEAN EATING), something that became a lifestyle. Then I incorporated exercise(CHALEAN EXTREME and TURBO FIRE), and found a program that I loved so much, it became a no-brainer. Then I fine tuned my diet. I am constantly changing things up. And yes, as you know, I've stumbled many times and have had set backs. But I got right back on track. See I am not anyone special. I am normal just like everyone else. I can't tell you what clicked in my head, but I finally figured it out. What works for me. Now I can look back at what I've accomplish over the year and be so proud of myself.

Oh, and the best is yet to come. I have some major plans ahead of me, so stayed tune!!!

Coach Monney

Motivation

2010-10-07T13:09:00.006-04:00

Hi folks.

My blog seems to have become a place to post my updates instead of tips and advice. But perhaps people can learn from what I do by me sharing this info.

Right after I finished filming my video for the CLX infomercial, I went into a little rut. Yep, it happens to the best of us at times, but I was determined not to be in that place for long. I've come to far to revert back into my old ways. I didn't have anything to motivate me to keep at the healthy eating and workouts. I've achieved my goals and even exceeded them. Everyone was telling me I looked great and I should stop losing weight, stop being so obsessive and just enjoy life. I listened to them, and started following their advice. One missed workout won't kill me, I thought. One cheat day or two (or three) won't make or break me, I hoped. But I was wrong, it does. One becomes two, becomes 3, then next thing you know, you've hit a rut. And digging yourself out of a rut is not always as easy as falling into one.

So I needed a new goal, a new challenge. Something to motivate me to keep focused. Folks, I found it. I decided to enroll in a contest - the Body Makeover Transformation contest by Oxygen Magazine ( a fitness magazine). I have 3 months to transform my body, and if I win I get $1,000 and possibly a one page spread in their magazine. So I took my before pics in a bikini (requirement) holding the magazine. I have to take the after in the same bikini, if possible, in 3 months holding the same magazine.

So I'm restarting CLX and adding in Turbo Fire for the cardio days.
Wish me luck. It’s a little fun contest to give me motivation to eat clean and bring it with my workouts. (plus I want to be famous. lol)

That rut is history,
Coach Monney

Chalean Extreme Informercial

2010-09-08T23:10:00.002-04:00

Quick update folks. Lots of exciting thing have been happening the past couple of weeks. For one, I have hit and exceeded my weight loss goal!!! Yahoo! Nothing like extra cardio to break through plateaus.

Secondly, I was picked to be on the Chalean Extreme informercial!!!!! Trust me, I am so excited!! So what does this mean? Hopefully you will be seeing me on tv in the near future. I film at home in a couple of days.

Wish me luck.

Coach Monney

28 Days. 10 lbs!!!!

2010-08-17T11:19:00.001-04:00

Hi folks. I've been long over due for a posting!! Life has been busy. But I have lots to share with you. So let's get right to it.

Update #1: Since I achieved great results with Chalean Extreme, my coach suggested I apply to be on the next Beachbody infomercial for CLX. WOW!!!! Really, would they consider little ol' me? I didn't think my body transformation was that extreme to warrant it. But everyone around me said yes!! So I decided to go for it. I wrote a brief description about myself and my before and after stats, and sent in 1 before and after picture. Then a week later, I got a response!!! How exciting. The BB folks asked me to complete some legal waivers forms for use of my name and pictures, and asked me to complete a detailed questionnaire. In addition, they wanted more pictures!! So I did just that. They seemed impressed, which got me even more excited. So now I sit back and wait. Perhaps until late fall to hear if I'm chosen. Wouldn’t that me amazing? Meeting Chalean Johnson, the creator of Chalean Extreme and Turbo Fire??? Plus filming an infomercial and getting to be on TV??? Just going through the process was fun. I will keep you posted!!

Update #2: So I finally decided to get a food allergy test, since I've had numerous digestive issues over the years. Well, I got the results and it was a SHOCKER. Very eye opening, as I was eating pretty much everything I was allergic to!! I'm allergic to all dairy and goat products, including eggs, gluten, spinach, mushrooms, soy and some others. Wow. So I am currently avoiding them for 3 months, then after I will slowly re-introduce them back. But its crazy…so hard to eat now. Gluten and dairy is in virtually EVERYTHING!!

Update #3: I'm on week 9 (of 20) in Turbo Fire. I've been incorporating CLX along with it, since I can't stop lifting weights. Over the past 2 months, I have hit a big plateau. I've remained the same weight, gaining and losing the same 5 lbs…arggghhh. So after seeing a ripped picture of my coach (Barbie), I decided right then and there that I need to go MORE hardcore, which leads me to update #4.

Update #4: With Barbie's advice, I decided to ADD 5 more cardio sessions to my current TF/CLX routine. So that means I will be working out morning (5am) and evening (9pm). For my cardio sessions, I will be walking on an incline on the treadmill for 45-60 min. In terms of diet, I will be focusing on eating super super clean. That means no eating out, no sweets or junk, no added salts, no alcohol. I will cook and plan out all meals and snacks. This will be only for 4 weeks, 28 days. My goal, to lose this dreaded 10 lbs I've been trying to lose for the past 2 months. Yeah, it's going to be extremely challenging, but I know I can do it. I am determined to do it. Today is Day 2 folks and I've already lost 0.6 lbs. 9.4 lbs more to go!! My evening cardio session was tough, but I realized something as I walked on the treadmill at maximum incline. I was not holding the bars..at all. For the full 50 minutes I was on it. Hmmm, I think its safe to say now that I am truly fit!!!

Ok, that's enough for today.

Keep pushing,
Coach Monney

Boresha Products

2010-06-26T14:03:00.002-04:00

Hi folks. A few of you have been asking me how did I lose 26 lbs, so I will post exactly how I achieved that.

1. NUTRITION - It`s pretty simple, good solid clean eating. 5-6 small meals a day. Plenty of lean protein, veggies, good fats, low carbs and lots of water. I also use meal timing and carb cycling techniques to speed and trick my metabolism.

2. EXERCISE - OK. I sound like a broken record, but really I love any program by Chalene Johnson and BeachBody. The program I used was ChaLEAN Extreme, an intense circuit training weight lifting program. My current program is TURBOFIRE. I will get into that on a another post.

3. SUPPLEMENTS - These helped break through my plateau. My body loves to adapt and thrives on change. I use 3 main supplements and they are amazing to say the least:

(1) BORESHA ARG-MATRIX - L-Arginine supplement that helps boost energy, is an antioxidant, helps maintain healthy blood sugar levels, aids in decreasing body fat, and stimulates muscle development.

(2) BSKINNY COFFEE - Imagine being able to burn fat by just drinking coffee...well stop imagining. Thermogenic fat-burning coffee that controls hunger, balances energy and combats stress-related eating.

(3) NUVO GENE TEA - Similar to the formulation in the Bskinny Coffee, offers a fat burning alternative for those that don`t drink coffee, low glycemic green tea that controls hunger and stress eating and blocks the obsesity gene.

If you are interested in learning more, please contact me.

Coach Monney

Before and After Pics

2010-06-22T16:14:00.005-04:00

Hi everyone. So I am finally posting my before and after pics. My Chalean extreme Success!!! But my after is not a final after..this is only the beginning!!! I started Turbo Fire yesterday. FINALLY!! It's a 20 week cardio-conditioning HIIT program. In one word…INTENSE!!! I will post 30 days progress results. My diet is still the same, pretty clean.

Keep pushing it,
Coach Monney

Finally..My 90 day Chalean Extreme results!!!

2010-06-15T12:43:00.002-04:00

Hi everyone!!!! Wow, its been a very, very long time since I posted. But let me tell you, I've been a busy little bee. Let's get right down to it, shall we? Drum roll please........ in 90 days, I was able to change my eating habits to clean eating, I was able to push play 6 days a week (yep, I didn't miss ONE day) and as a result....I LOST 26 lbs!!!!!!

So its true, muscle burns fat!!! I am so proud of myself that I was able to stay true and consistent with my program and eating plan, which was my problem if you look back at older posts.

This is doable folks, if I can do it, ANYONE can. I can help you. Just let me know.

So what's next? TURBO FIRE!!!!!! It will be released on June 18th, so I should have it soon. In the meantime, I am doing another round of Chalean, while I wait.

Yes folks, this is a lifestyle. I still have a little more to lose, but its not much.

Decide. Commit. SUCCEED!
Coach Monney

The 60 Day Results

2010-05-14T11:43:00.001-04:00

Hi folks! Wow, its been a busy, busy month! I have been keeping up with all my workouts and eating clean. During the first 3 weeks of my Push Phase, I did not lose any weight at all. So I really examined and changed up my diet and guess what? I lost 5 lbs in one week!! So tomorrow is the last day of PUSH PHASE. I start the last phase of Chalean Extreme, the LEAN Phase on Monday. This is where they say you really see results and fat just melts away. Well folks, since I started Chalean 2 months ago, I've lost 22 lbs!!! WOW!!!! I feel so much stronger and I can see the changes in my body. I am super excited for the Lean Phase to see what my results will be.

After I finish Chalean next month, I will be doing a hybrid program, using TURBO FIRE!!!! For those who know me, I've being chatting non stop about Turbo Fire!!! Stay tuned for that.

Keep Pushing Play,
Coach Monney.

The 30 Day Results

2010-04-18T18:16:00.003-04:00

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

The Lifestyle - Part One

2010-04-15T11:10:00.000-04:00

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

My Numbers

2010-04-13T11:47:00.001-04:00

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

Week 3 Completed

2010-04-09T11:13:00.001-04:00

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

Week 1 Results

2010-03-27T09:53:00.002-04:00

Hi everyone. I wanted to wait until week 1 was complete before I blogged. Well I am happy to report that:

1. I pushed play 6 days this week with Chalean Extreme. I completed every exercise! :-)
2. I ate clean all week and stuck to my meal plan of 1600 calories.
3. I told myself every day that I am committed to this, and I will do it.
4. I weighed in today for week 1 and I lost 6.4 lbs!

And that's with eating a ounce of dark chocolate every night, which seems to be my evening ritual. Look like it just works for me.

So I am enjoying the Prevention 321 program and you already know how much I love Chalean Extreme. Really, its the best workout out there.

So I started of week 2 by getting up early this morning and pushing play with Turbo Jam Kickin Core (cardio kickboxing using the stability ball).

This evening I will bring it with Burn Circuit 1 (weights).

The weight loss should slow down from here on, but I won't! I just got to.

Decide. Commit. Succeed.
Coach Monney

So Far So Good

2010-03-21T13:29:00.002-04:00

So I stuck to day 1. Managed to fit in my workout, which was Burn Circuit 1 from Chalean Extreme (35 min of heavy weights). I felt good so I added in 20 min on the treadmill. This morning I woke up and performed 50 min of cardio via treadmill. Eaten my breakfast, snack and lunch already. I like this so far.

And the big shocker...I didn't weigh myself this morning! This is big of me.
Hey you can't get different results if you always do the same thing, right?

Coach Monney