Tag Archives: before/after

ChaLean Extreme Final Results

29 Oct

chalean-extreme-hybrid

Well it’s hard to believe, but 90 days with ChaLean Extreme have come and gone! I’m so excited to have officially ‘graduated’ from this program and thoroughly enjoyed the process.

What Is ChaLean Extreme?

ChaLean Extreme is an at-home fitness program that can be done right from your living room, with training by Chalene Johnson.  The program is broken up into 3 one-month sections that involve different weight lifting DVDs.  The workouts each last around 30-60 minutes, which is fantastic for anyone with a busy schedule (pretty much everyone ;)). While the focus of the program is lifting weights (go heavy or go home!), there is an intervals DVD (alternating between cardio and weight lifting endurance), and also a sole cardio DVD.  I really enjoyed the variety offered, and the fact that there are 5 days of workouts and 2 rest days. I filled one day with Yoga and the other I usually kept as a real rest day or danced (for my upcoming musical, White Christmas).  The flexibility of the schedule was really appealing to me, but it was also a challenging enough program that I never felt bored.

Final Results

These results are based on following the workout plan and completing most of the DVDs (I worked out on average 5-6 days a week).  Some weeks I switched out the cardio DVD with my 3-4 hour dance rehearsals. I figure it’s probably about the same ;)  Additionally while I did not strictly follow the 1300 calorie meal plan with recipes, I did eat well the majority of the time.  I packed my lunch daily for work and tried to do a higher protein, less carb mix.  I was probably eating on average 1300-2000 calories (depending on the day and the amount of other dance rehearsals I had). I did have occasional treats and was not super strict on completely avoiding things not on my diet plan (especially with special events like my brother’s wedding and bachelorette party).

Tape Measure (across the 90 days):

Waist: -.5

Hip: -.5

Chest: -1.25

Arms:  left +.5

Thighs: +25

Weight

-3.5 lbs.

Muscle Definition

I have noticed a definite improvement in overall tightness.  I feel like my body is lean, as promised!  There is much more definition in my arms and abs in particular.  My core is pretty tight!!

Body Fat

-3% (WOAH!) I am thrilled at this. And I feel like it really makes sense.  So although I haven’t lost tons of “inches”  I feel much tighter and muscular.  This makes sense.  I’ve already done P90X several times so ‘size-wise’ I’m probably about where I should be.  It’s just awesome that my body fat is going down and my muscle is going up! This is a huge health benefit and I’m really thrilled about this one!

Wedding Dress

I had a dress fitting over a week ago and shocker: my dress is a little bit big.  Yeah, caught me off guard.  Which is exciting…Yay!? But…  (A true first world problem if I’ve ever heard one). But… the fit of my dress was one of my favorite parts, it hit me just perfectly!  My game plan is to wait until 3 weeks before the wedding before altering anything.  It’s mainly big in the chest (as my numbers support), so the alteration would be a quick fix. PLUS I have the holidays before my wedding (yum Mom’s crack cookies) and TONS of dancing for 4 weekends of shows for White Christmas.  They will probably even each other out.  Let’s see what happens.

Picture

Please don’t hurt me, but I forgot to get a picture this weekend while I was around people.  I’m going to have Adam take a picture this weekend, so I’ll edit this post if I manage to get one.  But I will leave you with a picture from my Bachelorette party as a consolation prize. :)  More on the weekend to come…

photo(115)

Pros:

  • Quick workouts, nothing over 1 hour
  • Great variety, with a different workout every day.
  • Goals and challenges with the 3 phase structure.
  • Awesome, fun, motivating trainer
  • Empowering program with a focus on weight training
  • It works!
  • Not a ton of equipment: weights are pretty much it.

Cons:

  • Meal plan, it’s really not for me since I’m not a huge fan of cooking for every meal.  I needed something that could be adapted to my lifestyle (like the portion plan in P90X).
  • You really need weights for it to be 100% effective.  There is a resistance band included and I used this whenever I traveled.  It’s a great option, but I do think weights are a better option.  I would suggest weights of three different sizes… really 4 or 5 is best.  This can be an investment.  I invested in them for P90X so it worked out great for me, but something to think about.
  • There is some great variety here, but not a ton of variety (I’m thinking P90X with its yoga and Kenpo DVDs).

Overall, an excellent well-planned program that I would recommend to anyone who is looking to become leaner and tighter in the comfort of their own home.  This program is very suitable for all levels: beginner to advanced, as many modifications are shown on both sides.  I can’t recommend this one enough!

Up Next:

This morning I took my “final” ChaLean measurements as I took my “before” measurements for P90X.  I’m so excited to start up with P90X again!  It’s extreme (more extreme than ChaLean), but it’s extremely effective.  With all my dancing and lifts in White Christmas (there are about 8 in one song), I need to be STRONG… not just lean.  I think P90X is awesome at getting you strong, exactly what the dr. ordered. More on my third cycle of P90X later this week!

Happy Tuesday!

Kelly

P90X: Phase 3 Results!

27 May

Adam and I have finally made it through Phase 3 of P90X!  It’s been a lot of work and dedication, but we’ve also thoroughly enjoyed the program.  It has done wonders for us physically and mentally.

The Phase 3 results below are based on following the nutrition plan (with a couple cheat meals – engagement celebrations etc., and a somewhat cheat week with our vacation).  I was still training for half-marathons, so running 3 times a week.  Adam and I also did a minimum of 5-6 workouts per week.  There was a week-long vacation in here as well where we stopped workouts and following the nutrition plan strictly (we didn’t overly splurge, though).  Overall, Phase 3 has been by far the “least dedicated” due to all the excitement of the last few weeks, but we still worked hard and put in a solid effort.  What can I say, life happens!

Phase 3 Tape Measure Results

(Kelly in blue, Adam in green, in inches).

Waist: -.25      -.75

Chest: -.5     -.25

Hips: -.5     -.25

Calf: +.125    -.125

Bicep: 0      +.25

Body Fat Percentage:

Kelly: 0

Adam: -1%

Weight:

Kelly: -.5 lb.

Adam: +1 lb. (thank goodness)

Running:

Last year this time before P90X I ran a 2:06 half marathon.  This year on the same track/race, I ran a 1:51!  That’s probably not completely attributable to P90X, but certainly a huge part of it is.  I’ve been amazed at how much strength training has improved my running.  I am now a huge proponent of lifting and hope to use this as a lesson to not neglect it in future training plans (as I always did before!).  Honestly, I always worried I would bulk up.  I don’t have a naturally long and thin body, so I’ve feared heavy lifting (I didn’t want to look masculine).  Man alive am I glad I gave P90X a go to prove to myself that heavy lifting will actually make me more slender (and not manly)!  An awesome discovery.

Photos:

Kelly Back

Low points of Phase 3:

  • Going on vacation and having to deal with some strange scheduling.  It was hard to split up the program right at the end.
  • Our motivation really wavered.  We were just ready to be done.
  • I was running races so I wasn’t able to give 100% during workouts (oh I can’t do legs and back, oh I can’t push myself like crazy – I can’t be sore for my race!)
  • LOTS of celebrations – which is definitely amazing…but lots of treats and temptations :)

High Points:

  • Funny how all the “low points” above are actually life high points.  Phase 3 was awesome in terms of “life” :)
  • Being able to do almost all the moves in workouts.  Really physically being able to bring it.
  • Seeing a lot of results.  We have come very far aesthetically and, more importantly, strength-wise.
  • Trying Shakeology!  We finally got to see what the buzz was all about.
  • Completing the program!

Coming Up:

I’m planning to start Insanity next week, and I’m really excited to see how the programs differ.  I’ll be sure to document my progress as I continue to get fitter and stronger.  I’ll keep running shorter distances (got clearance from my PT to do short distances and see how my knees are feeling).  I’ll aim for another half in the fall.  Let’s see if Insanity brings me the results like P90X has!  Adam will be moving and I’ll lose my workout buddy.  He will have access to a gym for free (lucky stinker) and will start doing his own plan to gain weight and muscle for the wedding (because that’s super visible behind a suit in a January wedding).  :)   We will both work to maintain our healthy (but balanced with treats and relaxing) lifestyle that we have come to enjoy through P90X.

Keep bringing it!

-Kelly