Success Story: Cristiana

I’m now in the best shape ever-even before kids! So far I have lost 23 pounds and 19 inches. I’ve gone from a size 8 to a size 4!

I started  my journey with Maria when I had reached a point in my life where I had enough of not being as healthy as I knew I could be or wanted to be.  I had two children within one year (they are 11 months apart) and it had taken a toll on my body, but I had let that excuse keep me from working out or eating healthy for 3 more years until I called Maria.

I was mostly looking for someone to pay 100% attention to me and hold my hand through the difficult beginning stage of trying to create a life change.  Maria supported me in this and SO much more.  She has become a mentor, idol, life coach, and friend. I have learned so much about nutrition and fitness and I am pleased to say that the things I am learning and doing now are sustainable for the rest of my life.

I have seen results past what I expected or wished for, but the funny thing is that most would give up at this point of satisfaction.  I feel the opposite – I want to continue to push myself and I couldn’t imagine doing that without Maria’s guidance and coaching.  She really provides the whole package in training and nutrition and I am so grateful to have found her in my journey to a fit and healthy lifestyle.

cristiana before1cristiana before2





Cristiana Before 3/18/13 at 163 pounds

Cristianafront after2

Cristiana after2





Cristiana After 8/5/13 at 138.8 pounds

Cristiana’s Fitness Progress Report

Date 3-18-13 6-10-13 7-29-13 CHANGE from 3-18
Height 5’8.5
Weight 163 148.4 140.8 -22.2
Age 34
Neck 13 12.5 12.5 – .5
Arm 12 11.5 11 – 1
Forearm 9.75 9.5 9 – .75
Wrist 6 6
Waist 32 28 27.5 – 4.5
Abdomen 34.25 31.5 31 -3.25
Hips 42 39 37.75 -4.25
Thigh 24.5 22.5 21.5 -3.5
Calf 14.75 14.5 14 -.75
Body Fat 29.3% 22.9% 21.1% – 8.2%
Pushups 16 30 35 Increased 54%

Decreased body fat: 8.2%

Decreased weight: 22.2 pounds

Decreased inches:  18.5 inches

Strength increased!  Pushups from 16 to 35. An increase of 54%.


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Success Story: Joan

Another success! Congratulations to 63 year old Joan.

In 98 days she has lost 18.4 pounds, 4.1% body fat and 14.5 inches.  Only 10 more pounds to go to reach her goal weight of 130 pounds.

I train and give her nutrition advice via my online services with one in-person meeting a month. Joan exercises daily and enjoys jogging, swimming, biking, hiking and cycling. She does my weight training program and cardio in the gym twice a week. She averages a 550 daily caloric expenditure.

She logs her food on My Fitness Pal every day so we can make improvements to her diet.  This week she is on a mission to increase the fiber in her diet.  Yesterday for instance she had Flax Plus cereal, nonfat milk, banana, blueberries and pineapple. A Jamba Juice smoothie, fish, bulgur, yellow squash, red potatoes, chicken, carrots and a small piece of dark chocolate.  Lots of fiber! And all for under 1200 calories.

Although Joan is 63, her “real-age” is probably 25. She moves like she is a healthy 25 year old. I predict her life will be long, healthy and active. (An analysis of 33 studies shows that higher fitness levels are tied to lower risk of dying from all causes of death.

UPDATE 5/31/13 Joan Reached Her Goal

Joan’s Fitness Progress

Date 9-27-12 1-3-12 3-11-13 5-23-13 CHANGE
Height 5’3
Weight 159 140.6 134.0 130 29#
Neck 13 12.25 12.25 12.25 – .75
Arm 13 12 11.25 10.75 -2.25
Forearm 9.5 9.25 9.75 9.25 -.25
Wrist 6 Na
Chest na Rib cage 35
Waist 36 32.75 30.5 31 – 5
Abdomen 36.5 34 31.25 30.75 – 5.75
Hips 41 37.5 37 36.5 – 4.5
Thigh 25.25 23 22.5 22 – 3.25
Calf 15 14.5 14.25 14 – 1
Cardio Fitness 32.9 VO2 37.4 VO2 Improved 8.7% and fitness level is   considered superior
Body Fat 39.7% 35.6% 33.9% 32.9% Decreased 6.8%
Pushups 36 41

In 8 months: 

Lost 30# of body weight

Decreased 6.8% body fat

Lost 22.75 inches

Improved her cardiovascular fitness to what is considered excellent for a woman aged 30-39 years old.

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How To Track Saturated Fat and Fiber on MyFitnessPal (MFP)

The default MFP settings allow you to see you many Calories, grams of Carbohydrates, Protein and Fat in your daily diet.

It is advantageous to also track Saturated Fat intake and Fiber intake.

Go to Food< Settings<Change Nutrients Tracked. In the controls on the left choose Saturated Fat and Fiber, then click "Save Changes" on the bottom.

Track this for a few days and look at how you did.

The saturated fat goal for a 1200 calorie diet is less than 10 grams and 12 grams for a 1500 calorie diet. “Eating foods that contain saturated fats raises the level of cholesterol in your blood. High levels of blood cholesterol increase your risk of heart disease and stroke”. (American Heart Association).

How did you do with your fiber intake? Everyone should be getting 35 grams of fiber daily. Why? A high fiber intake indicates you are eating a lot of whole grains, nuts, legumes, fruits and vegetables. According to a recent report on the largest study of vegetarians and vegans to date, those eating plant-based diets appear to have a significantly longer life expectancy.

How much longer life expectancy? Nearly a decade of extra life — that's what you get when you move away from eating animal foods and toward a plant-based diet. This is really exciting science for anyone seeking a healthy long life.

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