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Monthly Archives: June 2016

The 12 Afterburn Nutrition Program: Final Results

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Last week I completed my nine week Afterburn Nutritional Coaching at The 12 in Irvine. In spite of the fact that I spent the final weekend of my challenge on a girls weekend in Chicago – vacation binging – I am happy with the results.

After the weekend of indulging, I was a little nervous about my final weigh in. Luckily, I had done enough well over the nine-week period that I could overcome some deep dish pizzas, Chicago dogs, and cold beer. By the way, totally worth it.

At the conclusion of nine weeks of Afterburn Nutritional Counseling, I am happy to report that I have lost 10.8 pounds of fat. I am even more excited that I gained 1.1 pounds of muscle. Muscle gain is not easy for me to do at this advanced age. 😉

Reluctantly, I share a before and after photo. It’s okay, my kids don’t read this blog. Here is my mama-belly, before and after –

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My weight is fairly evenly distributed, so it’s not a dramatic change in the photo. I did reduce my body fat percentage by 28%, from 24.7% to 17.7%, which is a pretty significant improvement. An improvement that allows me to fit into all my clothes again – no Spanx required.

Far more important than the reflection in the mirror or the number on the scale though, is how I feel – healthy, strong and happy. I celebrated a birthday during the nine-week program, and took time to reflect and appreciate this step I have taken to improve my long-term health and wellness.

There may not be anything I can do about the growing number of candles on my cake, the gray hairs on my head, or the wrinkles on my face, but what I can control is what I feed my body and how much I move. My goal for this life is to be healthy and strong enough to participate in the activities I enjoy – hiking, running, and generally just keeping up with my teenagers. I hope to enjoy these activities for many years to come. I want more moments like this – my sixteen mile hike to the top of Santiago Peak.

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Thanks to the Afterburn Nutrition program, I achieved this goal, and am looking forward to tackling more in the future.

The Afterburn Nutrition program gets results. I’m not speaking just for me. I have seen it time and time again – for every client who truly commits to the program. These are some of the reasons why I believe it works so well:

Personalized nutritional counseling and education – The 12’s team of Certified Nutritionists customize the program for each and every client. Their extensive experience helping a broad range of men and women, means that they have the training and in-depth knowledge to help each individual client achieve his or her goals. They understand the connection between macronutrients and the human body, but that everyone is ultimately an experiment of one. It’s not a one-size-fits-all approach. It was very much customized to my body type, activity level and fitness goals. The 12’s Coaches also juggle work, family, and fitness themselves, and understand how to help clients achieve balance. Plus, they are a pretty photogenic group.

Afterburn Nutrition Coaches

Daily food logging and accountability – The process of logging everything you eat and having that log reviewed by your coach provides immediate and sustained accountability. I can’t tell you how many times I thought “I really don’t want to log this food and I really, really don’t want my coach to see that I ate that.” Just that thought alone prevented me from eating (and drinking) things that would not have helped me achieve my goals.

Eating frequently and focusing on macronutrients – I detailed my diet extensively in this post, so I won’t get into many specifics, but eating frequently (5-6 meals per day), with  balanced macronutrients revs up your metabolism and staves off hunger. I never felt hungry on this plan. What was really exciting for me, is that I could actually feel my body becoming more efficient. I imagined it becoming a fat-burning machine, and in reality, it was.

Limiting alcohol – Right after “what are you eating?”, the biggest question people asked me during the nine weeks is “how are you doing without wine?” In truth, I didn’t have zero alcohol for the entire nine weeks of the program. I was very good for about six weeks, then reintroduced wine to my diet during the last few weeks. For me, this was more realistic. I know that I will not forgo wine forever, so learning how to balance it during the last few weeks was important for my long-term success.

A couple of notes on alcohol. First, if you want to achieve your best results, eliminating alcohol is key – not forever, but for some extended period of time. If you just do this one thing (and keep everything else constant), you will make improvements in your health. Second, when I eliminated alcohol entirely from my diet, my sleep improved dramatically. As a person who suffers from insomnia somewhat regularly, a good solid night of sleep is one of the most coveted things in my life. When I eliminated sugar, processed foods and alcohol from my diet, my sleep improved significantly. I have been sleeping well for nine weeks, and I can’t even tell you what a difference that makes in my life. It’s a nutritional challenge miracle!

Exercising regularly – While participating in the program, I exercised 4-5 days per week. I detailed more about my exercise regimen in this post. While regular exercise maximized my results, it was not significantly more what I was doing before I started the nine-week plan. Exercise keeps you healthy and strong (both physically and mentally) but if you are looking for fat loss, it really, really, really boils down to nutrition. I can not emphasize this point enough.

A coach in your corner – Having my coach, Cyrus Mokhtari, in my corner was invaluable. I learned so much about nutrition in our weekly meetings – about optimizing pre and post workout meals, balancing macros, best sources of proteins, fats and carbohydrates – the list goes on and on. What I loved most about working with Cyrus is that he is understanding and supportive. He cheered me on when I had success, and didn’t criticize or make me feel bad when I made mistakes. He is on his own journey to achieving his best version himself, so he understands the struggle. He can relate to his clients, and his clients to him. This made me feel like I was part of a team – working together to achieve maximum results.

With good nutrition, regular exercise, and great coaching, I am feeling better than ever heading into summer. Now, my goal is to not get too far off course by all the summer barbecues, vacations and parties – to find the balance between enjoyment of food and discipline in my nutrition. I know it will be an ongoing journey, but now that I’ve completed the Afterburn Nutrition program, I feel armed with the knowledge I need to make the right choices and maintain my results.

If you are interested in discussing how an individual nutrition program can help you achieve balance – physically, mentally and emotionally, I encourage you to contact Cyrus Mokhtari at The 12 for a free Afterburn Nutrition consultation. You have nothing to lose, and a better version of yourself to gain. Summer is a great time to start your own journey. And Cyrus is the guy to help you get there.

Thank you Cyrus, trainers Angela and Sofee, and all the good folks at The 12 for providing me with this opportunity, believing in me, and cheering me on along the way. I couldn’t have achieved the results without you.

Disclaimer: Although I am receiving some complimentary services from The 12, I am not being compensated in any way for participating in this process and documenting my results. All information shared in this blog (as always) is my unbiased, unsponsored opinion.

 

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The 12 Afterburn Nutrition Program: Exercise Maximizes Results

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I am currently in week eight of my nine week nutritional counseling program – the Afterburn Nutrition Program at The12 gym in Irvine. Almost to the end! It’s not really an end so much, as it is the beginning of new and healthier diet and exercise habits.

I detailed the eating component of the nutrition program in my last post. Although the nutritional plan is the primary focus of the program, an additional (and important) piece is regular exercise.

Throughout the program, my goal is to work out four times per week. For my regular source of exercise, I attend the Afterburn Training classes at The12 in Irvine.

The 12’s Afterburn Training classes focus on body part specific, multi-directional movements – utilizing free weights, resistance bands, cardio equipment, and body weight – with high intensity intervals. The circuit style classes are formatted to burn maximum calorie levels within each 60 minute group class.

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People often ask me why I travel to Irvine, when there are plenty of gyms closer to my house. Yes, I do admit that fighting morning freeway traffic is not so fun (more enjoyable when carpooling with friends), but the classes at The 12 are not like any I have found in my local area. They are motivating, effective, and most important, fun.

Classes each day of the week focus on various parts of the body. With no two classes ever the same, I never get bored. The workouts are also designed for maximum benefit while always emphasizing good form. Unlike other workout programs I have tried in the past, I never find that I am doing anything that hurts or doesn’t feel right, risking injury to my body.

In addition to the workouts at The 12, I have been trail running and hiking one to two times per week, gradually increasing my mileage week over week of the program, with a very specific goal in mind.

A couple of months ago (before I started the nutrition program), I was scheduled to  complete a hike with my son – to the top of Saddleback Mountain. It is a 16-mile hike, with a fairly vigorous eight-mile uphill trek. During that uphill climb, you gain 4,469 feet in elevation, ending at Santiago Peak – the highest point in Orange County.

At the last minute, I backed out of the hike, and my son went without me. I just did not feel confident at that time that I could make it to the top, and certainly not at a pace to keep up with my son. I was disappointed in myself for not having the courage or ability to complete the hike, and missing out on this bonding experience.

When I began the Afterburn Nutritional program, I needed to set a goal for myself – one that had nothing to do with the numbers on the scale, but everything to do with my physical and mental health and well-being. I knew immediately what this goal should be – to get to the top of that mountain, and do it in impressive time, without strain or injury.

I picked the date months ago and have been focused on that date on the calendar throughout the program.

I am happy to report, I made it to the top last Saturday. The completion of a bucket list item for sure. When I got to the top, I literally felt on top of the world…

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Now, with just a week and a half to go of my Afterburn Nutrition program, I am feeling better than ever – happy, healthy and strong. Looking forward to sharing my final results soon.

I was so hesitant to begin this program eight shorts week ago, but now, I can’t believe how far I’ve come. It’s truly one of the best things I have done for myself. I’ve learned so much about nutrition and wellness. Most important, I have developed new and better habits I can maintain for life.

If you are interested in discussing how an individual nutrition program can help you achieve balance physically, mentally and emotionally (bringing out the best version of you), I encourage you to contact the folks at The Afterburn Nutrition program for a free consultation. It’s a journey worth starting. You never know where it might take you.

Disclaimer: Although I am receiving some complimentary services from The 12, I am not being compensated in any way for participating in this process and documenting my results. All information shared in this blog (as always) is my unbiased, unsponsored opinion.