Congratulations!
YOU MADE IT!
The LAST DAY of the program is here!
Time to see the fruits of your labor! Whenever you have time, weigh yourself, take your pictures, and take your measurements!
Click the button below for the end of program assessment and to submit your measurments.
If you are willing to allow me to share you results or your pictures let me know! I also greatly appreciate any testimonies that I can share with others. I would like to help as many people as possible with my program!
Feel free to share your accomplishments me me or the group (scale and non-scale victories).
I am so proud of all of you for sticking with it and getting through the program. It takes effort and dedication, but it gets easier... doesn't it?! We all had our tough days and setbacks but that is what helps us learn and what makes us stronger!
You may not see much of a difference on the scale since this program focuses on losing fat and gaining lean muscle. If you do not have much to lose, it may take a bit longer to get rid of that last layer. For me major gains came after week 6 all the way through week 14! How are your clothes fitting? How is your energy level? How is your hunger? I CAN'T WAIT to hear!
To join the next round of the program you may register below. If you are a couple that would like to continue, email me and I can send you an invoice.
Don’t forget to share your accomplishments with your friends and family. I appreciate the support and any referrals you send my way!
Where do you go from here?
If you have reached your goal, CONGRATS!
Now you need to find out your maintenance calories. You should continue with your current calorie goal (which is a deficit) for another week or two. Then, you can gradually increase your calorie goal to a “maintenance” level. You can get an idea of your maintenance level by changing the settings in My Fitness Pal to not “losing any weight per week.” However, this is a guide and your true maintenance might be lower or higher than this number.
If you are hesitant, to increase your calories there is a way to do this gradually. Be sure to take your measurements and weigh yourself at the end of the program. Then, increase your calorie goal slowly by eating 50-100 more calories a day for 1-2 weeks and assess. Then raise it again by 50-100 calories a day for 1-2 weeks, etc. until you get close to this maintenance calorie number. If you feel like you start gaining (significantly, not 1-2 lbs but more like 5, and your measurements go up) then decrease your calories to the previous setting. This is most likely your maintenance. Keep in mind your macros should be kept at the correct percentages. Your protein should be kept the same (around .7-1g of protein per kg that you weigh) as you increase calories. Your fat and carbs should be balanced and those will increase as you increase calories.
This is important to do once you have reached your goal because your body’s metabolism will get used to running on lower calories and adapt (metabolic adaptation). This means that your metabolism will slow and compensate eating less calories and you will be “stuck” on having to eat less all the time to maintain. It is best for you, in the long run, to gradually increase these calories and find that happy spot for maintenance.
You may also continue intermittent fasting as a lifestyle change. Studies have also shown that IF (Intermittent Fasting) can improve BP, cholesterol, triglycerides, and inflammation and reduce the risk of heart disease. IF also has important benefits for brain health and may increase growth of new neurons in the brain and protect the brain from damage. Fasting intermittently also helps your cells get rid of waste material and influences genes that prevent disease.
If you have not reached your goal, you can continue on your own. If you want to change things up a bit for the next round, just contact me. However, most people need more time to reach their goal. Join us in the round if you would like my continued support and guidance.
If you sign up for the next program…
If you decide to do the next program, you will continue your current nutrition program and workouts if you got positive results from the current program. If you need some adjustments, you just contact me and we will discuss, and possibly change things. If you would like to progress to cycling your nutrition or go to more difficult workouts you will just need to let me know.
You will need to sign up for the next program by clicking the link here.
For your cardio HIIT intervals, there is no need to start over again. Simply start where you left off and increasing your interval time by 1-2 minutes per week until you get to 30 minutes. There is no need for HIIT intervals greater than 30 minutes. If you feel you are able to keep increasing your time, you are most likely not pushing hard enough during your high intensity bursts.
You will receive new workouts and continued group and individual support. Recipes are also being added consistently.
You will not need to sign the waiver again or do the questionnaire. You have submitted your after measurements so you do not need to submit beginning measurements since they are the same.
If you want to continue on your own…
This is a lifestyle change. You can return to the program at any time you need assistance. I would be glad to have you and honor your discount.
This gets easier with time. You will not need to log your food and exercising will become routine. You should continue your current program and workouts.
Don’t forget to follow me on Instagram and this Facebook Group page I created for previous and interested clients to interact and stay in the loop for further recipes, tips, workouts, and workshops. Click here to join the Be the Healthiest YOU with Refine YOU page!
