Sharon's coaching thread

telcochik

Hi Pattie. I took a look at your food diary and honestly until you get rid of all the processed foods and cokes from your diet I'm afraid the scale isn't going to move all that much. If you allot your 1200 or so calories for clean natural foods you will a) have a lot more food to eat throughout the day and b) purge the toxins that are obviously hanging on in your system.

A couple of immediate suggestions...

1. Your choice of oatmeal for breakfast is great; however, the kind you're using is full of sugar. I would recommend you buy plain oatmeal and flavor with fruit, natural peanutbutter (no sugar), or if you need the sweeter taste then add stevia or agave nectar.

2. Pepperoni (even if it's turkey not pork) is high in sodium and nitrates. You'd do better with turkey on whole grain bread with mustard and a piece of fruit instead of making your own version of pepperoni pizzas. If you want pizza then use a whole wheat english muffin, a low sugar tomato sauce, reduced fat cheese, and veggies.

3. While I agree that preparing your own meals is better than eating out, especially if you're only eating fast food, you need to make good healthy choices at the grocery store as well in order for it to be effective. Have you seen Michi's Ladder? http://teambeachbody.com/eat-smart/michis-ladder

Ideally you want to eat foods in the top 2 tiers and mix in tier 3 on occasion for variety. I promise if you clean up your diet and make better choices the scale will move again.

I love when the weather gets warmer because I grill almost every day. Any lean protein on the grill tastes great for minimal calories and then I'll add a vegetable (either grilled or steamed) as a side. Voila fast, easy, and healthy dinner!

Oh and ignore that "if every day was like this in 5 weeks" thing...there's no way every condition you experienced today will be 100% the same tomorrow or any other day over a 5 week period.

Hope that was helpful.
Sharon

p_cakes

Thanks! I know the last couple of days have been rough. It's a bit hard for me to really eat completely "clean" I live in a house with my mom and cousin, both of which could care less about it being healthy. Me on the other hand wants to eat healthy and enjoys it!

I guess I'll need to make another trip to the store and get a few more things. I think I need to sit down at the beginning of each week and plan out what I'm doing and how my meals will work around what I'm doing and such.

Sometimes I feel like just giving up! I'm a very impatient person and no matter how many times I tell myself that it takes time, I just feel like I won't make it to where I want to be, by that time. It's frustrating!

Oh well tomorrow is a new day! I'm gonna eat some egg white for breakfast on an english muffin with mozzarella cheese, veggies and fruit as a snack, lunch? not sure about lunch honestly, and not sure about dinner either. I'm going to my boyfriends tomorrow so maybe I can convince him to go with me to the grocery store so I can make us something for dinner..(his mom makes basically 5 course meals every night, and in no way are they healthy) I can't wait until we find our own place, i will LOVE being able to cook in my own kitchen!

telcochik

Hi Gang! Chalean Extreme day today...did Burn Circuit 3 and I've Got Abs. First time doing IGA and I have to say it was pretty intense. Lots of pushups and all sorts of crunches. Finished up with back extensions and they felt sooooo good! I would recommend this one if you're tired of Abs 10 and want some variety.

Have a great weekend!
Sharon

telcochik

I guess I'll need to make another trip to the store and get a few more things. I think I need to sit down at the beginning of each week and plan out what I'm doing and how my meals will work around what I'm doing and such.

Sometimes I feel like just giving up! I'm a very impatient person and no matter how many times I tell myself that it takes time, I just feel like I won't make it to where I want to be, by that time. It's frustrating!

Oh well tomorrow is a new day! I'm gonna eat some egg white for breakfast on an english muffin with mozzarella cheese, veggies and fruit as a snack, lunch? not sure about lunch honestly, and not sure about dinner either. I'm going to my boyfriends tomorrow so maybe I can convince him to go with me to the grocery store so I can make us something for dinner..(his mom makes basically 5 course meals every night, and in no way are they healthy) I can't wait until we find our own place, i will LOVE being able to cook in my own kitchen!

Be patient Pattie. Your instincts are right but you need to commit to making YOU the priority. Tell everyone around you what you're trying to achieve. My husband and I went years where I would have my own food because he didn't want to eat what I was eating. Bring your own food if necessary. Small changes will add up. DON'T GIVE UP!!!!!!!!!!!!!!!

Sharon

Sporty98

Sorry for being so absent from this thread!

Everything here is going pretty well....With the help of a few little "tricks":
1. I am now making my daily menu the night before, and printing it off the MFP website. I carry it with me when I go to the kitchen to prepare my food. I make a note on the page what time I eat, and then check off the things that I eat as I eat them. It may sound a little obsessive, but it is helping me not to snack and nibble throughout the day.

2. I have adapted a more-or-less "Paleo Diet"....Lots of lean protein and veggies & fruit. I eat a lean protein at every meal and most snacks. Strict Paleo doesn't include any legumes or dairy, but I do include some Greek yogurt (plain non-fat) and some black beans. My protein intake is around 100+ grams/day.

I am hovering around 3.2 lbs. away from my goal weight range and I am determined to see that range this spring!
Thanks for all of your help Sharon!

telcochik

Hi Kelly! I've never heard of the Paleo diet. I'm going to Google it to see what it's all about. I think your idea of planning your menu for the next day is terrific. I do mine in the morning every day so I know what I have to eat. It's kind of like when I pack my cooler every day...whatever food is in the cooler I can eat. If it's not in there then I don't get to have it. Visually and mentally this helps me know when I'm done for the day. Tricks are a great way to train your mind to adjust to new habits. Great job!!!

3.2lbs away from goal is amazing! As of today I am 7 lbs away from goal and I am committed to achieving that goal by June.

Thanks for sharing your progress and success! Oh and I LOVE your new profile picture!
Sharon

bk2011

Hey everyone! Insanity pure cardio is officially done for the day! Love that workout!

My goal by next weekend is to research hrm and either buy one or order it by next Saturday!

I'm also going to buy some vanilla protein powder to add to my fruit smoothies! Hoping the vanilla won't be too overbearing and it will still just taste like fruit!

Kelly - You are doing amazing! You're going to lose those 3 pounds in no time. How are you liking hip hop abs?!

telcochik

I just bought the Polar T7 that everyone on here talks about. It comes with a chest strap monitor so we'll see how it feels before I decide I'm in love.

Sporty98

Well, I forgot to say that my goal is 120-125 lbs....So, I'm 3.2 lbs. away from the high end of my goal. I want to get to the lower end.....That's what I am striving for!

telcochik

Hi Gang! I completed Turbo Fire 45EZ and HIIT 15 today. How is your Monday going???

Sharon

Sporty98

Taking it easy today....I did 100 minutes of yoga this morning.....But, my body's calling for rest! The diet is going pretty well!

forthefab5

Hi guys! I've been a bit lax in logging into this thread... *hangs head in shame...

I can see everyone's been doing a great job on their food diaries and their workouts though! Sharon, you are truly inspiring...

My update: I'm down to 68kgs which is roughly 150lbs... I've been good with my diary, but actually need to work in some extra calories in there... it's open if any of ya'll want to have a look...

Exercise is good as well... pretty much mainly running training and some cross-training work with the elliptical and bike plus some videos which incorporate some cardio and strength.

Sharon, don't forget to let us know how the Polar T7 goes... I've got my eye on getting one of those too

telcochik

Good Morning and Happy March!!! Any new goals for this month to share?

Today I completed CLX Burn Circuit 3 and TF Core 20. Big accomplishment...I was able to increase to 10 lb. weights on the lateral raises (started at 8 lbs). I've also worked up to 20 lb weights on lower body focused moves...squats and sumo squats.
:bigsmile:

Jrr - there is no shame for not checking in every day. I do it to hold myself accountable but it's not for everyone. You sound like your training is going well. Congratulations on the weight loss!!!

The T7 is out of the box but I haven't tried using it yet. I'll let you know as soon as I do. The chest strap is going to be odd which I think is why I haven't put it on.

Hope you all have a fabulous Tuesday!
Sharon

Cookie22684

Hey Guys, sorry i been MIA , i went to biloxi , ms for my birthday, gambled a little and only had one margarita , won $160 dollars on my bday so i guess it was my lucky day, but i have been back no the wagon, completed fire sculpt 30 and fire 30 burned 470 calories:happy: , hope everyone has a great evening :flowerforyou:

bk2011

Today I did back and biceps for p90x, and planning to hit the treadmill later on this evening for some extra cardio.

Still trying to find a protein powder that I love! I guess I want it to taste like a milkshake...not like a chalky thick water mess that I have to chug down and not think twice about!

telcochik

For pure protein I love BSN Lean Dessert; however, now that I drink Shakeology I don't need an additional protein supplement.

Sharon

telcochik

Good Morning Ladies! Today I completed Fire 55 EZ with my weighted gloves and burned 400 calories. I hope to hear from a few more of you this week so let's start with a question...what % of your daily eating comes from foods listed in Michi's Ladder Tier 1 and 2? What is one new food you will plan add to your diet this week?

http://teambeachbody.com/eat-smart/michis-ladder

Have a great Tuesday!
Sharon

bk2011

For pure protein I love BSN Lean Dessert; however, now that I drink Shakeology I don't need an additional protein supplement.

Sharon

I know, I can't wait to get my Shakeology!!! I'm hoping it is the answer to my protein needs!

I actually printed out michis ladder and took it with me to the grocery store the other day! This week I'm planning lots of fruits and veggies! Got lots of great stuff for my salad dinners during the cleanse! I have to get a little more familiar with the ladder, and then I'm going to plan a full weeks worth of meals that only include foods from the top 2! This week though, I'm going to re-try sweet potatoes! I have never really liked them...but haven't had one in probably 15 years so I'm going to try it this week!

seckler

I haven't been posting my workouts on this thread but I have been doing them! lol I have a Polar FT4 heart rate monitor and love it. Wearing the strap doesn't bother, I really can't tell that I have it on. It is wonderful knowing how many calories you have burned and don't have to take an estimate from some calculator!!

I use choccolate protein powder from GNC and I think that it tastes good.

Cookie22684

Completed turbo fire 55 EZ, burned 635 calories , Go Me :bigsmile: , hope u guys are having a great day so far :flowerforyou:

telcochik

Burn Circuit 2 and Ab Burner today. Obliques are SORE!!!!!!!!!!!!! :sad:

Hope everyone is having a great day today!
Sharon

Cookie22684

Completed Sculpt 30 and Fire 30 , burned 571 calories , today was a beautiful day here in alabama , hope everyone has a great evening :flowerforyou:

telcochik

Keep rocking it you guys! People are watching you and you are inspiring them to change their lives! You can and you will reach your goals! :drinker:

Sharon

bk2011

Completed Sculpt 30 and Fire 30 , burned 571 calories , today was a beautiful day here in alabama , hope everyone has a great evening :flowerforyou:

Great job Moraima! You are doing awesome!

I did insanity max interval circuit! 60 minutes of pure agony but I love it! Some day I will be able to do it all! Trying a new protein powder...vanilla this ttime and a different brand...going to make a strawberry smoothie with it!

Also will be doing the shakeology cleanse Mon/Tues/Wed of this next week! Excited to try shakeology and hoping for some great results with the cleanse!

Cookie22684

Excellent Job, I think when I'm finished with turbo fire I'm going to do a hybrid, which one r u doing? And if so wht r ur results, hope u guys have a great evening :flowerforyou:

kikix5

Hi everyone, I did hiit 20 today with I've got abs... well hopefully I will when I get done!

Sharon, I did look over Michi's Ladder and glad to see that many of the things I do normally eat are in the first 2 tiers. I do eat my great value brown sugar oatmeal, but it is sugar free so I hope that one is alright!

Everyone keep up the good work. My goals... I'm going to work on my eating habits this week and making sure that I eat enough of the right things!

bk2011

Excellent Job, I think when I'm finished with turbo fire I'm going to do a hybrid, which one r u doing? And if so wht r ur results, hope u guys have a great evening :flowerforyou:

I'm doing a hybrid of Insanity and P90X. Really just doing a hybrid because insanity 6 days a week was too much for my joints and I feel I need more cardio than P90X offers! So I'm on phase 2 of P90X and my typical week looks something like this:
Sunday insanity (and try to double up with p90x plyo, cardiox, or kenpo)
Monday rest
Tuesday chest/shoulders/triceps, abs
Wednesday insanity
Thursday back/biceps, abs
Friday insanity (and try to double up with p90x plyo, cardiox, or kenpo)
Saturday legs/back, abs

This week I'm a day off! So tomorrow is back/biceps, and I'm going to try to double up with a cardio workout of some sort as well!

I took 30 day pictures. Haven't seen a whole lot of change in weight (really just about the same 3 pounds I keep losing over and over again), but have seen some changes in inches. Basically I'm feeling a whole heck of a lot stronger and keep can tell that my body is changing. Tomorrow I will try to post pictures on this thread only and you can see my results (not a whole lot of change but I think I can see it)! I think the key to my weight loss is going to be with cardio so I am really going to try to step the cardio up! As soon as the weather gets just a tad bit warmer, the stroller is coming out and we will be hitting the pavement everyday!

forthefab5

Good Morning Ladies! Today I completed Fire 55 EZ with my weighted gloves and burned 400 calories. I hope to hear from a few more of you this week so let's start with a question...what % of your daily eating comes from foods listed in Michi's Ladder Tier 1 and 2? What is one new food you will plan add to your diet this week?

http://teambeachbody.com/eat-smart/michis-ladder

Have a great Tuesday!
Sharon

Hmmm... that's an interesting question! Having looked at the ladder quickly, It would seem like I get about 50-60% of my food from tier 1 and 2 and then maybe another 20-30% within tier 3? Is this good or bad? But that puts it in perspective.. I like that!

telcochik

Good Morning Ladies! Today was a pure Turbo Fire day...Fire 30 with my weighted gloves and HIIT 30. Burned 465 calories according to my HRM.

Brittany I'm so excited to hear your results from the cleanse. Let me know if you need anything!

Michi's Ladder is a guideline to the best nutrition. If you find yourself eating primarily from the first 2 tiers then you're doing fine. I'm not perfect and I probably eat from tier 3 about 20% - 25% of the time. If you're looking for a way to tighten up your eating though to drop another couple of pounds then you want to stay as much as possible in the first 2 tiers.

Hope you all have a great Friday! I'm here if you need anything!!!:bigsmile:
Sharon

bk2011

Went out to breakfast this am with my mom, sister, and a good friend. Made as good of a choice as possible - 3 egg omelette with veggies and 1 piece of toast. As soon as my little man is napping (maybe another hour or so), I'll be doing a cardio workout and then legs and back whenever this afternoon (the p90x workouts are eaier to do with him running around than insanity)! Plus, he has little weights and is awesome at squats!!! Never too young to start working out with mom.

And now for the really embarassing part. I have day 0 and day 30 pictures that I will post for you. The day 0 is pretty disgusting...but I'm hoping by posting it will keep me accountable, and not ever allow me to forget where I've been and where I'm going. Prior to my pregnancy, I was about 140lbs, but my lowest weight was 125lbs and I was in great shape (current profile pics are of that time)! I'm bound and determined to get back into great shape...and hoping to do it by the end of 2011. I'm down another 2 pounds this morning so have officially lost 8 pounds now, but the pictures definitely look better I think! Lets see if I can get them to post.