Coach Viva

27/08/2022

📢 We no longer update this page. Check our our YouTube channel instead ⬇️

https://youtube.com/c/CoachViva

We're Richa & Lucy, ex-engineers on a mission to teach people how to lose weight in a healthy, sustainable way.We believe life is about living, not following...

12/05/2021

Amy's lost 23 lb and almost 9% body fat with us so far, but what we're more happy to hear is how her results translate into real-world applications.

Progress isn't just measured on the scale. It can also be measured in terms of how much more we can now DO. For Amy, this was getting back on her snowboard again.

This is what we call an NSV or Non-Scale Victory, and ultimately, NSVs are what actually makes the whole process worth it.

Congratulations Amy.

10/05/2021

You may have heard of the 3 body types - endomorph (nearly everyone who is overweight tends to classify themselves into this), ectomorph (thin, lanky people), and mesomorphs (compact, muscular people).

I have been watching videos of what people recommend for an endomorph diet, and it is a trip!

The way they talk it's like you are doomed to forever fight your genetics.

They tell you to cut down your carbs a lot, or in some cases, even go Keto-level low-carb.

They say you must exercise for an hour 5-7x week and the more intense the exercise the better.

One video even proclaims that if you stop moving, you'll stop keeping your lost weight off.

Really?

So I made a video breaking down the 3 myths propagated about endomorph diets, and the 4 steps to succeed at weight loss long-term.

👉 https://youtu.be/CUVG1T8m9iY

Endomorph Diet for Weight Loss 🎁 [FREE WORKSHOP] Discover How 100+ People (Just Like You) Have Lost Weight For Life While Gaining Unstoppable Confidence, M...

07/05/2021

Wanna learn How To Speed Up Your Metabolism for Weight Loss ?
Check this video out 👉 https://youtu.be/kbsavIjrN9I

What's up, VivaFam? In this video, we're looking at not only the number 1 metabolism boosting habit for weight loss but also outlining a whole 10-step weight...

06/05/2021

🤸Body Recomposition Diet & Exercise EXPLAINED (How it ACTUALLY works)

🤔What it actually takes for Body Recomposition (lose fat and build muscle at the same time) and what most people get wrong about it!

🎁 FREE WORKSHOP: Discover How 100+ People (Just Like You) Have Lost Weight For Life While Gaining Unstoppable Confidence, Mastery and Control: http://cchviva.fit/workshop-recomp

05/05/2021

In our community, we have a culture of sharing wins. When someone reaches their body goals, we call it "Lighting the Olympic Flame."

This week, congratulations to Gaby for reaching her body goals!

Since starting our program she's lost 11 lb and 7% body fat! Notice that while the weight doesn't sound like a lot, 7% body fat makes a huge difference!

This is what happens when you lose weight sustainably while making sure you're losing mostly fat and not muscle.

This also only works if you build the right habits and mindsets around losing weight sustainably (e.g., making small changes at a time, developing a neutral relationship with food, being realistic about evaluating progress).

We're so proud of Gaby and how far she's come! And even though she's reached her goal size, healthy living is an ongoing journey. She's now working on improving her overall health and maintaining happily.

Way to go!

03/05/2021

Check this video out on ''How Many Calories Per Day To Lose Weight?''
https://youtu.be/IH9ZVynlI_k

How Many Calories Per Day To Lose Weight?🎁 FREE WORKSHOP: The 3 Pillars of Body Transformation That Have Empowered 100+ Students With Unstoppable Confidenc...

01/05/2021

Weight Loss Calorie Calculator For SUSTAINABLE Weight Loss

If you think the fewer calories you eat, the faster your weight loss - think again.

⚖️ CALORIE CALCULATOR: https://www.calculator.net/tdee-calculator.html

🎁 FREE WORKSHOP: The 3 Pillars of Body Transformation That Have Empowered 100+ Students With Unstoppable Confidence, Mastery and Control: http://cchviva.fit/workshop-o

🔔 BADASS BODY BOSS Program, now open for enrollment! Schedule a FREE consult to see if we're a good fit! (Spots are limited): http://cchviva.fit/book-o

Your body isn't something that just sits there and takes everything you do it. It reacts to every action you take. So to succeed at lifelong weight loss, you need to understand its concerns and reactions, so you can work WITH it, instead of against it.

In this video, we cover the entire system behind the weight loss calorie calculator for sustainable weight loss. You'll know exactly the weight loss calorie deficit that's right for you.

30/04/2021

Check this video out:
https://www.youtube.com/watch?v=IH9ZVynlI_k

How Many Calories Per Day To Lose Weight?🎁 FREE WORKSHOP: The 3 Pillars of Body Transformation That Have Empowered 100+ Students With Unstoppable Confidenc...

30/04/2021

We're hiring!

We are looking for technical talent to join our Coach Viva team:

1. Mobile App Developer
2. CTO

If you know anyone who would be a great fit for either of these roles ... or if you think that YOU would be a great fit ... check https://www.notion.so/viva/Coach-Via-Jobs-Open-Positions-0e2059fc26644ba796bed95a07ca648a for more details.

A new tool for teams & individuals that blends everyday work apps into one.

29/04/2021

How Many Calories Per Day To Lose Weight?

🎁 FREE WORKSHOP: The 3 Pillars of Body Transformation That Have Empowered 100+ Students With Unstoppable Confidence, Mastery and Control: http://cchviva.fit/workshop-o

🔔 BADASS BODY BOSS Program, now open for enrollment! Schedule a FREE consult to see if we're a good fit! (Spots are limited): http://cchviva.fit/book-o

Can you not give up tasty, delicious food by just exercising extra?

Clever question! I bet you are here because...

You've probably heard that muscle burns 250% more calories than fat, so if you just pack on more muscle, you'll be able to get away with controlling your eating less, right?

You have also heard that HIIT is the way to go because the after-burn means your metabolism is revved up and you're burning way more calories even after you're done with your 20-minutes of HIIT. Right?

But then you have also heard that exercise is only 20% of the equation for weight loss. But it's calories-in, calories-out. That sounds like a 50/50 split. How could exercise only account for 20%?? That is just insane!

And you know what - the folks telling you these things are not even talking about the biggest bang for the buck exercise for you. Because it requires no coaching, no workout plans, no instructions.

But you're not going to believe me when I tell you unless I first show you WHY aka the science. So by the end of this video, you're going to have the foundational knowledge to make a decision for yourself on If, What type, and How much exercise is right for YOU.

Links and Resources Mentioned in this video:
• Calorie Calculator: https://www.calculator.net/calorie-calculator.html

▬▬▬ FREE STUFF ▬▬▬

❓ [QUIZ] Find the Right Nutrition & Workout Program for YOU | http://cchviva.fit/quiz

🎁 [WORKSHOP] The 3-Step Body Transformation System That Has Empowered 100+ Students With Unstoppable Confidence, Mastery and Control: http://cchviva.fit/workshop-o

📒 [CASE STUDY] Strategies used by Successes with YOUR Body Type | http://cchviva.fit/casestudy

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DISCLAIMER: Please always check with a medical professional before following any health & fitness advice including ours. These videos are for educational purposes only. No official health & fitness advice is being given. Never listen to anyone online who tells you to not check with a professional!

29/04/2021

How Many Calories Per Day To Lose Weight?

28/04/2021

Congratulations to Fer for not just reaching her lowest weight and waist measurement so far, but also her mindset progress.

This is what sustainable weight loss feels like.

It's when you give yourself permission to be human, evaluate your options, and either course-correct or learn and move on from any suboptimal situation, and keep pushing forward.

Fer didn't freak out when she a larger portion of fast food than she would have liked. She didn't beat herself up, which might have led into a further downward spiral of sabotaging choices.

Instead, she just kept going. This is what freedom feels like.

Very proud of her!

❓ Comment below with your last win.

💡 Also, learn about the 3 principles you must master for lifelong success in my Free Workshop: coachviva.com/workshop

24/04/2021

What kept me off the wagon...

Was not lack of motivation, willpower, or self-discipline.

In the past, those things might have made me fall off the wagon, but they weren’t what had KEPT me off.

What had kept me off the wagon was shame over falling off in the first place. ⠀

Studies again and again have found that when you feel ashamed of having done something, such as failing to meet your calorie target for a day, the shame will actually worsen the behavior, not make it better.

When I stopped beating myself up for “failing,” that’s when I started getting back on the wagon more quickly.

This past week, I had missed my sleep goal two days in a row. But did I beat myself up for it?

Hell no! I acknowledged what happened, learned from my experience, and then looked for what to do next to recover.

So if something happened this weekend to derail you, just remember that it’s ok not to meet all your targets every day!

The most successful people don’t fall off any less than the rest of us. They just get back on faster, because they don’t beat themselves up for it.

❓ Comment below and tell me what do you commit to NOT beating yourself up for anymore?

💡 Also, learn about the 3 principles you must master for lifelong success in my Free Workshop: coachviva.com/workshop

21/04/2021

Psst... I'll let you in on a secret I learned after hiring numerous coaches and talking to other coaches as a coach myself.

Ineffective coaches teach you the last method they tried that got them to where they are now, and they believe that what they are teaching you is it. That nothing else works or is actively harmful.

This is like saying kindergarten to junior year of college was useless because it was during my senior year of college that I landed a job.

The reality is that each stage/method you try prepares you to accomplish the next stage/method in your journey to life-long health and fitness... provided of course that the sequence of the stages/methods is in the correct order for you.

❓ How was your experience with coaches?

💡 Also, learn about the 3 principles you must master for lifelong success in my Free Workshop: coachviva.com/workshop

17/04/2021

4 mistakes I made that I learned from:

1️⃣ Cutting out all processed foods

I used to be obsessed with clean eating and wouldn’t eat any processed foods whatsoever.

I would miss meals out with friends and even pretend I wasn’t hungry at family meals.

2️⃣ Tons of cardio

I used to do a ton of cardio in my younger days in an effort to strip off fat. Yes, I lost fat, but I also lost a ton of muscle.

Cardio has its place in fat loss but it's way overdone frequently leading to unnecessarily higher hunger and like in my case, unnecessary muscle loss.

3️⃣ Extreme low-calorie foods

I used to follow extremely low-calorie diets that caused a lot of muscle loss.

This means when you go into extreme low-calorie diets, your body tends to get rid of way more muscle than fat vs. if you were is a more moderate calorie deficit.

4️⃣ Training abs all the time

I used to do special abs workouts all the time. Looking back, that was crazy.

Your muscles grow and get stronger mainly when you are recovering. And if you're hammering your abs daily, you're not allowing enough recovery time.

❓ Which mistakes are you making?

💡 Also, learn about the 3 principles you must master for lifelong success in my Free Workshop: coachviva.com/workshop

17/04/2021

Just adding these two words forced me to see food differently...

I used to use the words "good" or "bad" when talking about food. But when I added the words "for" and "because" to my self-talk around food, it changed so much.

So instead of thinking "This food is bad," I would think "This food is bad FOR ___ BECAUSE ___."

It could be "bad for my energy levels because it's mostly carbs with no other nutrients" or "bad for my calorie budget because it's very high calories and not very satiating, so I'll want to eat more afterward.

Two things that happen when you phrase it this way:

1. By using "for," you detach morality value judgments to the food. So if you end up eating the food anyway, you're less likely to see yourself as a bad person, because the food itself is not inherently bad. It's only "bad" for specific purposes.
2. By using "because," it forces you to think about food in an observational, non-personal way that demystifies food's effect on you, which reduces panic. It also informs you of possible substitutes you can have if you choose not to eat the food.

❓ Comment below and let me know how trying this exercise works for you!

💡 Also, learn about the 3 principles you must master for lifelong success in my Free Workshop: coachviva.com/workshop.

16/04/2021

I see videos listing habits for getting rid of stubborn PCOS belly fat, but they don't tell you WHEN to do them.

That's like throwing the entire kitchen sink at you and hoping SOMETHING will work.

This approach is totally unnecessary and worse counter-productive in the long run. It leads to burnout, which causes you to quit, regain the weight you lost and regress all the way back to square 1.

So what we're doing in this video is adding the CONTEXT of WHEN to do which things to get rid of stubborn PCOS belly fat.

❓ Comment below with which myth was busted for you?

https://youtu.be/b3VH7x3btF0

There are so many weight loss myths around how to get rid of stubborn PCOS belly fat including doing the wrong exercises and following diets that are a recip...