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

The Not so ‘Sexy’ Secret to Success

What does it take to be successful?
BIG question, simple answer.  Success in anything we strive for can be defined with 2 words:

Con·sist·ent  constantly adhering to the same principles, course, form, etc

Per·sist·ent   persisting, especially in spite of opposition, obstacles, discouragement, etc.

I have witnessed the strength and power of these 2 simple actions and their undeniable impact.
Whether completing a focused 12 week training cycle or a 12 week nutrition program, true success comes from those who adhere to being consistently persistent….day in and day out.

Putting in the work needed to reach your goals is not “sexy” by any means, but it is imperative in order to improve upon anything in life.

Those who want to succeed will find a way,
those who do not will find an excuse.

Coming out of a testing cycle gives me tremendous feedback on the effectiveness of that training stimulus and it allows me to design and create what is needed for the next phase in the training cycle.  Your results are invaluable for me in the process of programming.  I have the entire year mapped out in a general format and each training cycle will become more detailed according to what we see from you, our athletes.

And, the same goes for reading the daily input of information from a nutrition client.  The way they feel, respond and perform to the amount and balance of foods they are given allows us the opportunity to adjust their macronutrients every week if that is what’s needed to make them successful.

In both cases, the constant exchange of feedback from athlete to coach allows this dynamic process to happen and those that progress have a strong adherence to being consistently persistent.  No matter what they are working on.

Those of you who commented on how beneficial the GOAT work was this past cycle and how it improved your performance put in the extra time each and every week to work on getting better at them. Those of you who did not miss a week of Wendler and came in to make sure you were up to speed, had incredible results.  Again the time invested in the process paid off….the day to day, week to week not so “sexy” work.

I had a discussion with one of our coaches last night about athletes asking when they will get a Muscle Up or a HSPU, or a _________(fill in the blank).  And the coach’s response back to the athlete was, “what are you doing to achieve that?”  These more complex movements take lots of time and practice to develop and some of the work involved in getting there is mundane and yes, dare I say, boring.

We have lots of resources to share for those looking to improve.  Ask your coaches, ask me…we are here to help you achieve greatness, no matter what that is!  The work is sometimes slow, challenging and not very “sexy” but it works.

Those of you who hit your macro numbers every day, every week, for months have made outstanding changes in your physical appearance, your performances and your health. You have recognized that all of that time and effort was more than worth the outcome….the prepping, the weighing, the measuring, the logging, etc….all menial daily tasks that led to incredible successes.

The work to achieve greatness is often times not pretty, but it creates forward progress even when you don’t see it yet.  Trusting that the process will get you there.  Fall in love with the process of the journey and show up to meet every day…that’s where the true magic happens.

If you find that you are successful in one area of your life and not so much in another, I challenge you to take a look at why.  My guess is that you are doing something consistently that has brought you there.
It goes to show that…

“The way we do anything is the way we do everything.”

-Martha Beck

By | 2017-07-02T10:39:24+00:00 July 2nd, 2017|Categories: Articles, Nutrition|Comments Off on The Not so ‘Sexy’ Secret to Success

TCL Personalized Nutrition Success Story: Jackie Canapino

Congratulations Jackie!! The changes you have made physically are great and your performance in the box has been even more impressive!  Getting better everyday!  Looking forward to what is possible for you in round 2!

Physical Changes:
Lost 9.5 pounds
Lost 4.8% body fat
Gained 2.5% muscle
Lost 5  years in body age
Lost 5 inches – waist
Lost 2 inches – hips

What was your expectation prior to starting the program?

We moved back in December in with my parents while construction on our house took place. During this time I really got off-track food-wise. I wasn’t paying attention to what/how much I was eating. By the time we finally moved into the house, I was unhappy with how I looked and felt. I was really looking to get back in shape and get healthy eating habit back in place.

I’ve lost the weight that I had gained and then some. My clothes are fitting better and I feel comfortable in my skin again. I don’t know if I’ve even been in this good of shape. And it’s given me the energy and the drive to make it to the gym more often and really to push myself when I’m there for more PRs 🙂

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

I’ve been pretty good about making it to the gym, and I always thought that as long as I was doing that, I didn’t have to worry about my diet. Well….at least that’s what I told myself. While working out is helping me get stronger, it’s really the eating right that’s making the big difference. Plus I’m not starving myself or doing cleanses or just drinking shakes, I’m eating real food. Also, when you are paying attention to food labels, you start to realize that thing you THOUGHT were healthy…might not be so great, really makes you aware of what you are putting in your body.

What is your greatest accomplishment?

Weight-wise: I think just being able to wear clothes that have been collecting dust in my closet because I was uncomfortable with how I looked in them. I have a lot more confidence in myself!

Crossfit-wise: I did Murph for the first time (RX even!), never would have imagined being able to pull that off. Looking forward to a lot more firsts!


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

By | 2017-06-28T20:18:09+00:00 June 30th, 2017|Categories: Nutrition, The Cynergistic Life|Comments Off on TCL Personalized Nutrition Success Story: Jackie Canapino

TCL Personalized Nutrition Success Story: Lisa Hokanson

Congratulations to Lisa on her 12 week transformation!  She was diligent about hitting her numbers and made her social obligations stay within the guidelines…and it paid off for her!  Well done Lisa!

Physical Changes:
Lost 12.4 pounds
Lost 3.2% body fat
Gained 1.0% muscle
Lost 5 years in body age
Lost 6.5 inches – waist
Lost 2 inches – hips
Lost 3 inches – chest

What was your expectation prior to starting the program?

My expectations prior to starting this program were to lose weight, transform my body and get my head in the right mindset to make this a way of life and not just another “diet”.

First of all I am FINALLY understanding how food really effects my body and personality. I was so happy and energetic during these last 12 weeks. I appreciated the quick responses whenever I had a question and the weekly comments were very helpful. I also found the articles that you and Diane posted very informative and useful. Secondly although I could not believe that amount of food I was eating, I was in awe of the amount of weight I was losing as well as the inches. The transformation in my body was very visible and I loved what I was seeing. Exactly what I was hoping for!

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

The most powerful lesson I learned is that I am capable of doing anything that I set my mind too. That how eating the right foods in the right amounts not only helps in transforming your body but it truly helps in making your mood happier and it keeps your mind positive. I felt like I was at my best during these last 12 weeks 🙂

What is your greatest accomplishment?

My greatest accomplishment is sticking with this program for the 12 weeks. It was very difficult at first to get started and I did question what I had gotten myself into. But I am proud of the fact that I stuck with it and not once did I want to stop what I had started even with several weekends away (4 to be exact) to temp me.


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

By | 2017-06-28T20:11:28+00:00 June 29th, 2017|Categories: Nutrition, The Cynergistic Life|Comments Off on TCL Personalized Nutrition Success Story: Lisa Hokanson