Tag Archives: weight loss

The Shakeology Cleanse

20 Jan

Many of you ask me about the cleanse I do every couple of months.  I follow one that utilizes Shakeology, a product of Beachbody. 

Before I get into what the actual Shakeology Cleanse plan looks like, lets understand what the cleanse is. It is a 3 day calorie-restricting, nutrient dense eating plan.  It’s intended to flush toxins from the body. It is most commonly used to “jump start” a new nutrition plan or “break through” a current plateau in regards to weight loss. The Shakeology Cleanse is 800-1200 calories per day.  Loaded with nutrients and vitamins. And in my opinion very filling. However it is very challenging.  The Shakeology Cleanse only lasts 3 days, but I will be the first to admit that day 4 comes just in time. 

My Personal Experience

Day 1 to me is very challenging because you are just having to do something different. The body is detoxing and I found it hard to not have the “normal” foods that I ate the day before.  However since it is day 1 there is an excitement that propels you to push through and accomplish the day. Day 2 in my opinion is the easiest day.  You are half way there. The body is not craving the day before bad foods so it seems to cooperate pretty well.  Then comes day 3…I am so ready for hearty food by day 3.  Its getting boring and hard to stay disciplined BUT this is also when the mind becomes your greatest tool. It becomes mental that you finish this last day and SUCCEED at the 3 day cleanse.  If you do this, the results are always worth it.  In the multiple times I have done the Shakeology Cleanse I have on average lost 4 pounds.  I’m not a large person so I’m very happy with that number. In addition to the pounds which are mostly water weight, I feel lean and tight. The bloated feeling is gone.  So is it worth it? I say absolutely so long as you are using it for the benefits that it can yield. I like to use it before a vacation or special outing to just help me feel better. 

Here’s the Shakoelogy plan that I follow.  It is NOT Recommended that you participate in the cleanse more than 1 time every 30 days. Also light exercise is permitted, however it is not recommended that a person participates in intense physical activity.  I will say that I have found my energy to be sustainable during the cleanse and I am able to keep up with my exercise regimen.  I attribute that to all the vitamins and nutrients that are in Shakeology.  Obviously everybody’s different so you need to listen to your body.  Its also smart to clear this by your doctor first if you have medical conditions that make you question whether this cleanse is suitable for you. 

THE PLAN

START: 1 cup green tea (I am simple and use the lipton brand or even an off brand green tea)

BREAKFAST: Shakeology shake (made with water and ice only) 1/2 piece of fruit may be added

SNACK: 1 piece of fruit

LUNCH: Shakeology shake (made with water and ice only) followed by 1 cup of green tea

SNACK: Shakeology shake (made with water and ice only) NOTE**this shake can be consumed after dinner instead.

DINNER: Salad with greens with 2 tbsp low fat salad dressing NOTE**salad may be consumed at lunch instead of dinner.

              3 servings of veggies

              4 ounces grilled, white meat or fish (or tofu, beans or vegetarian)

LOTS of water!  I personally attempt 1/2 my body weight in ounces of water daily. Ideally it is recommended that adults consume a minimum of 64 ounces of water daily. 

So as you can read things like coffee, dairy, and breads are GONE. Told you its not easy. I’m a 4 cups of coffee kinda mama, so the mornings are rough.  If you stick with it though, the scale number and the way the jeans fit make it worth it. 

I hope this helps provide some insight on the Shakeology Cleanse.  I am always willing to answer questions about it or share my personal experience. If you want more information on Shakeology check out www.shakeology.com/fitcoachcj

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Shakeology; The Healthiest Meal of the Day

20 Jan

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Food log recap 01.05.2012

6 Jan

In an attempt to make myself more accountable to you and also in an attempt to provide you some inspiration for food selection I will add food log recaps periodically.

I hope you find the content useful in applying to your everyday.

You will see that I am a Grazer, which is eating smaller more frequent meals through the day. I also aim to drink half my body weight in ounces of water daily.

01.05.2012

Meal 1:

medium banana

black coffee

Meal 2:

1 cup Kashi Go Lean Crunch cereal

fat free milk

Meal 3:

2 servings of Veggie Straws (76 straws)

Meal 4:

4 oz baked chicken breast sprinkled with Mrs Dash seasoning

1 cup whole wheat Mac N Cheese (homemade)

1 cup green beans (unsalted)

Salad (lettuce, 1 1/2 tbsp light ranch dressing, 6 croutons, cucumbers, peanuts, shredded cheese)

Meal 5:

Chocolate Shakeology Shake (made with 8oz water and ice) added a  dollop of cool whip

In addition, I consumed a couple of adult beverages. I don’t mind 1 a day but I consumed 3 so that’s not ok.  Alcohol is full of empty calories and sugars too.

I found blogging this very helpful to me in identifying things that I need to eliminate. If I don’t want to tell you I ate it, I shouldnt eat it!

INSPIRATION PIECE

11 Sep

I am a huge believer of using rewards and inspiration pieces to help meet a goal. Just recently I was de-cluttering my closet when I stumbled on a pair of jeans that I received from my adorable, fit, tiny sister-in-law. I’ve always loved the look of the jeans but couldn’t even get them past my thighs. Something made me think that one day I will wear them so I hung them in the closet. Well 6 months later while I was de-cluttering they were thrown out of the closet and into a pile of “that’s not happening” items but they only stayed in that pile for a New York minute. Being the visual person that I am, I put those jeans right back in the closet. Now they have become my INSPIRATION PIECE.                                                                

     

I admit I may have overindulged a bit during these past summer months. Now its September and jean season and I’m pissed that I’m not wearing those jeans so the mission begins again. I am determined to wear those suckers by December 2011!!! O and since I’m also a rewards person, I’ll be sure to make my husband take me out where I can show them off!

What’s your inspiration piece? How are you going to make it happen? I’m here to help you stay motivated!

P90x2: Are you ready to bring it AGAIN?

1 Sep

Tony Horton is back in your living room for round 2! The highly anticipated and eagerly awaited follow-up program to the best-selling home fitness program P90x is finally here…P90x2.

P90x2 is a 90 day cutting edge fitness program that takes the methods of muscle confusion to a new level. P90x2 is not a cardio program as much as it will focus on strength, balance, mobility and explosive power. It has been developed by a world-class team of fitness experts to demonstrate the most modern thinking in sports science. This thinking is what makes P90x2 unique. It combines functional training, strength training, plyometrics and Post-Activation Potentiation (P.A.P) all into one program.

P90x2 is broken down into 3 phases; Foundation, Strength, Performance.   Base program consists of 12 intense workouts

  • Plyocide
  • X2 Recovery + Mobility
  • X2 Total Body
  • X2 Yoga
  • X2 Balance + Power
  • Chest + Back + Shoulders
  • X2 Shoulders + Arms
  • Base + Back
  • PAP Lower
  • PAP Upper
  • X2 Ab Ripper
  • X2 Core
  • Vsculpt *
  • X2 Chest + Shoulder + tri *

(*denotes advanced workouts included in the Deluxe, Ultimate, or Advanced kits)

How do you know if P90x2 is right for you?

P90x2 is ideal for Power 90 and P90x graduates. It’s also appropriate for grads of other “extreme” Beachbody programs like Insanity, Insanity the Asylum, TurboFire, and Chalean Extreme. In addition to the grads, P90x2 is a great training tool for athletes looking to improve performance or former athletes wanting to get back in the game (maybe not literally in a game, but look and feel like you still got it).

If you are ready to bring it…AGAIN then you will be happy to read that you can pre-order your copy of P90x2 from a coach starting September 1, 2011!

Pre-orders are being accepted Sept.1-5, 2011 only through a coach or teambeachbody.com. Coaches and their customers will have first dibs at pre-ordering. If you do not already have an account on teambeachbody.com you need to create one.  Click this link to create an account and I will be your assigned coach. If you already have an account then you are all set!

Order your copy of P90x2 from your coach (or me if you don’t have a coach) and you will also receive 2 free DVD workouts as well as free shipping and handling. THAT’S not all…you will be entered into a drawing to win weekly prizes and a chance to have Mr. Tony Horton deliver your copy of P90x2 personally! Understand that pre-ordering during September 1-5 will be the only way to assure arrival of product by December 25, 2011. Orders placed after this date will most likely not arrive until after the new year.

To order P90x2 and all the mentioned extreme fitness products offered by Beachbody visit my website www.christinavolk.com

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