Note From Paul: As I have mentioned before I don’t work with anyone. I teach them to teach themselves The one thing I taught Shannon was the same thing I teach all of the people in the Extreme Fat Loss class. Don’t lower calories too low. You have to keep enough energy to crush WOD’s and improve.
This picture is pretty astonishing and one thing that seems obvious is that Shannon is on the right path this time. Too often people with a lot of fat to lose get too aggressive and crush themselves in the gym. This whole time Shannon has been eating at a slight deficit, mostly whole foods but enough to sustain her energy levels. In Met Flex for Extreme Fat Loss we teach you to fuel your workouts with carbs, for clients with a lot of fat to lose I like those carbs to be whole foods. Shannon averages roughly 2,500 calories and as you can see her progress is going great.
Every Monday night we have a seminar for our members with a good amount of fat to lose. You can attend these free when you purchase the book using the link above.
This is Shannon Talking Now
Ever since I did Murph, I feel like my body has never recovered. It’s not a bad feeling; it’s actually pretty awesome. My body has been more sore than it was during month 4 and 5 and I think it’s because I am pushing myself a little harder. I wasn’t aware that I was pushing myself harder, but my body is telling me that I am.
This past week has been a pretty awesome one. On Tuesday of this week, I RX’d a the weight in a WOD that I really did not plan on. We had to do 40 lunges at 65#, 30 at 75#, 20 at 95# and 10 at 115# (with the same amount of toes to bar in between). I warmed up with the 65# and thought, “No way in Hell can I RX this!” until my “friend” Jill said very matter of factly, “I didn’t think I could do it either…you can do it!”. 30 minutes or so later I was pushing through those last 10 lunges at 115#. Never in my wildest dreams….
Thursday’s WOD was equally surprising for me. Fat Grace…. Fat Grace is pretty much Grace, but lifting your body weight. Well…..I currently weigh 220 pounds and although I may be strong, I am not THAT strong. Hell, most of the men in my box couldn’t power snatch my body weight. What to do, what to do? Just do Grace? I had never done it before, so it would be a good time to try it…NAH!!!! Let’s up it to 105# and see what I can do.
My plan was to do 5/minute at least for the first 10 and then see what happens. I really didn’t think I would be able to keep up that pace, but you’ve gotta start somewhere, right? My expectation for this WOD was to hopefully finish before 10 minutes….
I completed my first 10 lifts, looked at the clock…1:59…Holy Shit! Can’t stop now! The next 10 took about 3 minutes and those last 10 were completed as the clock read 7:24. I had to really think back and double check that I really did do 30 reps…Yep! 30 reps…..
My week of WODS finished up today as we did Barbara at my box. Really? 5 rounds of basically the mid section of Murph (except let’s add in some sit-ups too)? I was so ready to cancel my reservation, but my husband showed no signs of cancelling, so I knew I was in for it…. My plan was to do 3 rounds. I can get through 3 rounds. I just didn’t want to be the last one finishing…again…
There is no shame in finishing last, don’t get me wrong, but sometimes, it gets tiresome when the elite and some not so elite athletes are huddled around you cheering you on. While they are helping me push myself to finish so they can go away – you just wish they’d go away and leave you to your misery. Today, Craig, our box’s Chuck Norris, walked by a few times cheering me on, and I thought, “You are lucky you are so adorable, cause I really want to kill you!”
I wouldn’t change it for the world though. These elite Crossfitters give me something to work towards…one day, I will be that person that the person finishing last hates and loves all at the same time.
Anyways…back to Barbara…I finished all 5 rounds…45 minutes! Woo hoo!!
Feeling so great about myself given my last week of WODS, I had my husband take a picture so I could compare it to my original. That is what you see above. While I am no where near where I want to be, it amazes me to see the difference in my face and body. Damn, I was fat!
This is not my first drastic before and after. About 10 years ago I weighed 295 pounds. I was desperate and so unhappy and ashamed that I had allowed my body to get to that point. My entire family, including me, was very active in Tae Kwon Do. I loved it and was pretty good at it. Unfortunately, my body could not do what I wanted it to do because of my weight. Hell, sitting on the floor with my legs crossed was torture!
In November of 2003, I had gastric bypass surgery. I came through the surgery with ease and was back to work within a week. I stepped on the scale every day and was losing weight…every day! It was incredible! I tested for my black belt in Tae Kwon Do about 3 weeks after my surgery and felt amazing. After all was said and done, I lost 150 pounds. I got down to 150 pounds and looked pretty fantastic! I was lifting weights at our gym and exercising – getting all sorts of attention too!
That all lasted about 3-4 years and then life happened….again. I gained 100 pounds back and was terrified that I wouldn’t lose it again. I tried several times, lost 10 pounds, gained it back, lost 10 pounds, gained it back…vicious vicious cycle….
Here I am today. The before and after above may not be as dramatic as my 6 month before and after from my surgery, but it is far more gratifying! I know that I will end up looking better than I did at 150 pounds, but the journey to get there is so much more rewarding than that journey I took after my surgery. I know a lot of people reading this have struggled with their weight, just like me. You need to keep going…don’t give up on yourself…you are worth the work and you will be so proud of yourself when you reach each tiny goal you have set.
Sorry no recipe today…BUT I have some delicious ingredients in my refrigerator for tomorrrow…..salmon burgers are on the menu for tomorrow!