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So far Di Shanahan has created 262 blog entries.

TCL Personalized Nutrition Success Story: Rania Voulgari

Congratulations Rania on a very successful 12 weeks with TCL! Rania made many discoveries in the 12 weeks about how certain foods affected her. She was consistent with her food and found that eating the same things made her very hectic schedule more manageable. About half way through the program, she noticed her “muffin top” disappearing – and with almost 5 inches lost from her waist – that muffin top no longer exists. Great work Rania!

Physical Changes

  • Lost 13.8 pounds
  • Lost 5.3% bodyfat
  • Lost 4.8 inches waist
  • Lost 2.4 inches hips
  • Lost 1.4 inches chest

What was your expectation prior to starting the program?

I started the program because I wanted to see what I could do and what I should eat in order to feel better in my everyday life that would also improve my workouts. And yes the program absolutely works! All you have to do is put in the work! Sign up and follow the steps (macro numbers!).

First off and really important for me, I finally started sleeping more than 4-5 hours a day. My job is demanding and late nights every day don’t help. I found that eating better or I should say eating the “right” amounts… definitely “put me to sleep”! I lost many inches from my waist and feel much better in general. Clothes look way better too!

What are some of the most powerful lessons you are walking away with?

I never thought that cooking/preparing meals for 3-4 hours once week would be an enjoyment!!! I’m not or I should say I wasn’t fond of the kitchen but seeing the results keeps me motivated.  I learned to try new foods and discovered what works best for me!! Complicated recipes etc. … not my choice. Keep it simple and easy. When bored, play around with adding different foods, spices, sauces, etc. to get through!! And last but not least ….unless you do the work…nothing will happen. I always thought just working out and eating right was enough! There is science behind it and it makes sense to me now.

What is your greatest accomplishment?

Throughout the whole program, except 1-2 days, I hit my macro numbers! It is such a feeling of self-satisfaction knowing when I set my mind to something I can accomplish it. Being stubborn, determined and disciplined goes a long way! A great feeling of confidence!

Thank you so much for the support and the feedback. The Facebook community is a big help.


For more information, check out TCL Personalized Nutrition. And take our Free Health Assessment to see if this is right for you!

By | 2017-07-14T12:06:01+00:00 July 14th, 2017|Categories: Nutrition, The Cynergistic Life|0 Comments

TCL Personalized Nutrition Success Story: Kimberly Neely

Congratulations to Kim Neely on a very successful 12 week transformation! Despite some challenges, including a family trip to Disney World in week 3, Kim made it work. She is probably the only client I’ve worked with who was over on protein on Day 1 and continued that throughout the 12 weeks! Thank you for making my job easier! Looking forward to your next 12 weeks Kim!

Physical Changes

  • Lost 8.8 pounds
  • Lost 3.9% body fat
  • Gained 1.7% muscle
  • Lost 4 years body age
  • Lost 3 inches – waist
  • Lost 2 inches – chest
  • Lost 1 inch – hips

from Kim:

I wasn’t sure what to expect when starting this program. I thought it would help me to lose a little bit of weight. I wasn’t doing well on my own, and after the scale going up consistently I knew I needed some help! When I first started TCL, I really wasn’t sure what to expect. I had been in such a rut for so long and after being diagnosed with melanoma I felt like I was not handling things well. I was out of work and unable to work out near the holidays, it was not good. I was home having a pity party for one!

I got so much out of this. I never expected there to be so much help and support through all of this. Whenever I had a doubt or a question about how to do something, or how to handle a situation, someone was there with an answer for me! I never would have done as well without the help and support of the group.

What are some of the most powerful lessons you are walking away with?

I never realized that eating more food, the right foods would help to lose weight. I have been doing CrossFit now for 2 + years. The mindset for me was, if I eat less I can lose weight. I was completely wrong! I wasn’t doing well during the WODS, and felt horrible. I realized that I needed food, and the right foods to do better and feel better. I have had so much more energy, and now I look forward to going to the gym!

What is your greatest accomplishment?

I have gained a better understanding of what I need to do to fuel my body. I have a stronger confidence in the gym, I was as able to shave 2 minutes off of “Karen”! Overall I feel better, and happier with what I have accomplished over the last 12 weeks!

I am happy with the progress I have made! I never would have made it his far without the help and support. I am signing up for the next 12 weeks. I want to get stronger and healthier.


For more information, check out TCL Personalized Nutrition. And take our Free Health Assessment to see if this is right for you!

By | 2017-07-02T12:41:54+00:00 July 2nd, 2017|Categories: Nutrition, The Cynergistic Life|Comments Off on TCL Personalized Nutrition Success Story: Kimberly Neely

TCL Personalized Nutrition Success Story: Dennis Maloney

Congratulations Dennis Maloney on achieving and exceeding your goals during the past 12 weeks. Your hard work and perseverance through some job related obstacles, rewarded you with some great results – physical and performance-wise.

Physical Changes

  • Lost 10 pounds
  • Lost 5% bodyfat
  • Gained 2.9% muscle
  • Lost 6 years body age
  • Lost 3.25 inches – Waist
  • Lost 2 inches – Hips

What was your expectation?

After seeing so much success from other members at Cynergy I wanted to try the TCL program. I have made great gains since I started CF 2 1/2 years ago but I wanted to see what would happen if I cleaned up my eating and really pushed myself would it make a difference. I also wanted to support my WOD partner Layla who was starting her second 12 week TCL cycle. With us both supporting each other and working on the food prep it made sense to do it now. My primary goal was not losing weight but more with losing my pot belly. I have been pretty lean my whole life but I have had for some time a little beer/ice cream belly and wanted to get rid of it.

Did we meet your expectations?

Yes! The program definitely met and exceeded my expectations. My pot belly is gone and I have visible abs now which I am very happy about. I feel a lot leaner and my clothes fit me better.

What are some of the most powerful lessons you are walking away with?

Food preparation is the key. I work most weekends and sometimes it’s a struggle to get to the supermarket and do the food prep for the week. The weeks that I did the best were the ones where I was off on Sunday and was able to food shop and do the prep for the week. When I grabbed food on the fly because I was working a double shift I did not hit my numbers and did not feel as well as when I did the food prep on my own. I also learned that my diet was very carb rich and protein poor. I cut back on the carbs that I was eating as part of my daily routine and made sure that I had protein with every meal and added a shake every day with 50 grams of protein.

What is your greatest accomplishment?

During this 12 weeks I was also training for a half marathon and did several long runs during that time. I ran my first half last October and was very disappointed with my time and almost immediately signed up for one this May in Boston. I trained more this time around and that, combined with my healthy eating/fueling, took 22 minutes off my time and my recovery was so much better. During the 12 weeks, I cut way back on my alcohol consumption and increased my protein intake and I think that made a huge difference.

I have reached my goals and plan to begin maintenance.


 

For more information, check out TCL Personalized Nutrition. And take our Free Health Assessment to see if this is right for you!

By | 2017-06-20T15:23:45+00:00 June 20th, 2017|Categories: Nutrition, The Cynergistic Life|Comments Off on TCL Personalized Nutrition Success Story: Dennis Maloney

TCL Personalized Nutrition Success Story: Debbie Burzycki

Congratulations to Debbie Burzycki on a successful 12 weeks! Debbie’s main goal wasn’t about weight loss – it was about improving her energy levels. She found that energy, and more, with a complete overhaul of her eating habits! Strong work Deb!

Debbie’s Physical Changes

  • Lost 4 pounds
  • Lost 4.6% body fat
  • Gained 2.15% muscle
  • Overall fat lbs lost 7.4
  • Lost 4 years in body age

What was your expectation prior to starting the program?

For me, my main goal in joining the 12 week program was to learn how to eat to properly, how to fuel my body and hopefully gain some more energy. Up until 12 weeks ago, we never even owned a scale, so it was never really about losing weight, but more about changing how I looked when I looked in the mirror. I wanted to lose some fat and gain muscle.

During a regular day at the office as a dental hygienist, I am scheduled back-to-back patients every 45 minutes, usually without a lunch, and trying my best to stay on time. Eating was never really a priority because I guess my body had just gotten used to just getting by with whatever I ate resulting in a very tired and not very energetic forty something year old having to take daily naps. Something had to change and when I read all the testimonials about gaining energy, I figured what did I have to lose?

Did we meet your expectations?

Yes! FOOD=ENERGY. I was starving myself!! I have never eaten so much in my entire life and seeing how all the different food groups work together to fuel your body has changed my life for the better. It took a while to get used to planning ahead with the meals but once I did, I just really ate many of the same foods to make it easy.

Patience is not one of my strongest virtues and I can’t tell you how many times I checked in with Di to comment on the scale not moving or not really noticing a big difference until finally it did at about the 7th week. It was very gradual but I figured good things take time. My energy levels were the highest they had been and continue to improve each and every day. I was not napping as much and getting more work done at home.

As far as my accomplishments in the box, I have RX’d a couple of lifts, improved some of my times and the biggest success I had was to do Murph all by myself in a very respectable time. I was very proud of myself that day!! Sometimes, I don’t give myself the credit I deserve. I may not be the youngest person in the class, or the strongest or fastest, but I get it done. Not bad for someone my age or as my boys say, “for a mom”.

What are some of the most powerful lessons you are walking away with?

In closing, I do have to give a big shout out to Di, Cindy and the whole TCL family for all the great ideas and support along the way. It was great reading the daily posts from everyone as well as the positive feedback when talking to people before or after class. Lastly I could not have done it without the support of my husband and my two boys who are my biggest fans. I do plan on continuing with the maintenance program especially as we are approaching summer with all the cookouts and celebrations to come. Knowledge is power and I don’t plan on giving in that easily and ruining all my hard work and effort!!!

What is your greatest accomplishment?

RX Murph


For more information, check out TCL Personalized Nutrition. And take our Free Health Assessment to see if this is right for you!

By | 2017-06-12T13:08:35+00:00 June 12th, 2017|Categories: Nutrition, The Cynergistic Life|Comments Off on TCL Personalized Nutrition Success Story: Debbie Burzycki

TCL Personalized Nutrition Success Story: Marty Bosworth

Congratulations Marty Bosworth on a very successful 12 weeks! Marty’s dedication and commitment to living a long, healthy retirement is an inspiration. He gives 100% to everything he does and I enjoyed working with him these past 12 weeks. Looking forward to the next 12!

Marty’s physical changes:

  • Lost 26.8 pounds
  • Lost 8.1% body fat
  • Gained 4.1% muscle
  • Lost 12 years body fat
  • Visceral fat reduced from 13 to 8
  • Lost 4 inches – waist
  • Lost 2 inches – hips
  • Lost 3 inches – chest

from Marty:

Over the years my eating habits had gotten really bad. Being a firefighter for thirty-five years it seemed like I always had a call at lunch and dinner time, so I would grab anything I could get my hands on that was quick, usually something unhealthy and takeout. The older I got the more these bad habits caught up with me. Cooking is not my favorite thing to do, so any excuse to eat out was good enough for me! I wanted to clean up my eating to lose some weight and feel better. I had crept up close to 250 pounds while I was Fire Chief about ten years ago. I was constantly tired, sick and stressed out from my job, and the extra weight didn’t help. I had lost weight years ago and again in the past few years after retiring but I wasn’t losing in a health way: I would crash diet, lose 10,15 or 20 pounds, feel horrible doing it then gradually put it and more back on. Subconsciously, I think I rebelled against restricting my diet because I was forced to do so in my twenties for eight months due to acute gall bladder attacks.

After I had surgery I found I could eat anything I wanted, so I did! I wanted to stop the cycle of gaining and losing and getting frustrated with the whole process. I have some chronic medical problems that are far easier to deal with when you are in shape and not overweight.

Joining Cynergy CrossFit a year and a half ago was the first step in taking control of my health, TCL was next. I had seen how successful the program was with other “graduates” and decided I should give it a try.

The program definitely works for me! I like the accountability you get with My Fitness Pal, the TCL spreadsheet, the feedback from my coach Dianne and the community encouragement through the Facebook group. After a rough, unprepared start (Wendy’s!) the first day I got the hang of measuring and weighing everything. My wife started dieting around the same time on a different but similar program. It’s so much easier when you both are on the same path and eating the same foods! We both found the simpler you keep your foods and recipes the easier it is to stay on track and succeed. Planning ahead for meals is key! It’s a great feeling to see the scale begin to drop and your clothes get loose. People I hadn’t seen in a while were amazed at how much I had changed after only six weeks on the program.

What are some of the most powerful lessons you are walking away with?

Once I got in the habit of weighing, measuring and logging I found the process pretty easy to follow. Being in the right mindset helps a lot. I was determined to do this and not go off the rails. The better and cleaner I eat the better I feel, and my performance at the box improved as well. When I was eating badly after joining Cynergy I fooled myself into thinking it didn’t matter. As long as I was working out I could eat anything I wanted, WRONG! I would eat badly then feel like I was going to die after a workout. I was very frustrated with my lack of improvement. I blamed my poor performance on my medication side effects. Poor food choices were making the side effects worse. Computer programmers have a saying about data “G.I.G.O.: garbage in, garbage out.” Nutrition is our “data”: if you’re eating garbage you’re going to feel like garbage!

What is your greatest accomplishment?

About half way through the program I was able to do legless rope climbs, three in the same day! I never would have thought this possible when I started CrossFit I was so out of shape. I had been feeling really good during my workouts and steadily improving.

Later the same day as the rope climbs I developed a hernia which requires surgery. Suddenly I go from improving to scaling everything and not being able to do any heavy lifting from the waist down.

After a sleepless night I decided I would keep at it, do what I could, work around the injury and stay on track with my nutrition. I would have to say my greatest accomplishment is staying on track and keeping my numbers headed in the right direction despite my injury. Keep moving forward!


For more information, check out TCL Personalized Nutrition. And take our Free Health Assessment to see if this is right for you!

By | 2017-06-07T14:13:49+00:00 June 8th, 2017|Categories: Nutrition, The Cynergistic Life|Comments Off on TCL Personalized Nutrition Success Story: Marty Bosworth