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TOPIC: My 16 week transformation- before and after pics

 
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January 15, 2011 1:54 PM
WOW, you look amazing and so happy! Congratulations!
~Kelly
  3569403
January 15, 2011 1:54 PM
Thank you !!! You look great, that will keep me going. what a difference, wonderful!
January 15, 2011 3:34 PM
You look absolutely amazing!
Quite the inspiration
January 15, 2011 3:40 PM
You look great! congrats!
January 15, 2011 3:46 PM
fantastic you look amazing
can you share any of your work outs you did?? or eating plan?? x
January 15, 2011 6:55 PM
QUOTE:

fantastic you look amazing
can you share any of your work outs you did?? or eating plan?? x


I actually worked with a local personal trainer here in Kansas City at HitchFit gym, I chose to do in person training but they also do online programs all over the world and were voted #1 here. You can google their site and see the before and afters of many of their clients and be truly inspired- August celebrated their 1st year and over 2000 lbs of fat lost. She provided me the meal plan and weight program to use plus 40 min.cardio daily.


My workouts with my trainer were very intense and she would pretty much work each muscle group when we met. This meant lots of lunges(stationary and walking with weights), squats, step-ups with weights, tricep dips, calf raises with weights (toes straight, turned in and turned out) jumping jacks, jump rope, push-ups. Machines-leg extensions, leg press, lat pull downs, cable machines, etc. Free weights was lots of bicep curls, hammer curls, tricep kickbacks, rows,chest press, etc. We would also do 100 calorie workouts on ellipitcal where I would go as hard as I could for 10 calories and then recover for 10 calories and then repeat. Towards end I did tabata- this is interval/circuit training where you do a specific exercise for 8 sets- so for example bicep curls for 20 seconds and then rest for 10 sec then repeat. Next may be lunges or squats. Let me tell you that is a high intensity workout that I felt for days. No workout was ever the same, she was always changing it up on me which kept me motivated too!

When I would go on my own I would try to work a specific area like legs one day and arms next. I also did most of my cardio on treadmill, Ellipitical, and some Zumba classes here and there. However I did start running some and I was never a runner, so I would use local HS track to run. This was a slow progression with just walking first and then running corners and walking straight areas. Then finally running straight areas and walking corners to running completely around track. Sometimes for a change I would run track until I got to bleacher section and then run up and down steps until I got back to track and then off I would go again. I also starting running some 5K's or smaller races- I have done 3-5K races and have bettered my time each race.

When I started I could not even do walking lunges across room with 5 lb weights without having to stop numerous times for break, when I was ending my time with trainer I was doing them with 25 lb weights. I could not do 1 regular push-up when i started, when I ended I was able to do sets of 15+ with my feet up on bench and hands on floor. I couldn't do 1 minute of jumping jacks, heck I couldn't do more than 5 total in a minute.

This was total lifestyle change for me and food played a big role in my transformation. I was on a very strict diet plan and I did not cheat. This was a huge change for both myself and my family as we ate out almost every night due to all my kids activities and I ate out every day for lunch. I never ate breakfast either and snacked all day long on junk and soda- no more soda or junk for me.

Here is a sample of what my meal plan looked like daily.

Meal 1
Oatmeal – 105 Calorie Serving
1 scoop whey protein w/water ( I used Dymatize ISO-100)
1 tsp. Natural peanut butter (I put mine in my oatmeal)

Meal 2
4.0 oz. Chicken or 5 oz. fish (tilapia, cod, tuna, salmon)
4.4 oz. green vegetables (broccoli, cauliflower, fresh spinach, brussel sprouts, edamame, asparagus)
4.0 oz. sweet potato or brown rice

Meal 3
4.4 oz. green vegetables
1 scoop whey protein powder with water
One medium apple

Meal 4

4.0 oz. chicken or 5 oz. fish (tilapia, cod, tuna, salmon)
4.4 oz. green vegetables
4.0 oz. sweet potato or brown rice
Meal 5

4.0 oz. Chicken or 5 oz fish (tilapia, cod, tuna, salmon)
4.4 oz. green vegetables
4.0 oz. sweet potato or brown rice

So things were considered free foods like bell peppers, cucumbers, and sugar-free jello cups so I could have as many of those as I wanted daily. Pre-workout I would have 3 plain or lightly salted rice cakes or protein drink.

Hope that helps and let me know if I can answer any more questions!
  3316812
January 15, 2011 6:56 PM
That is remarkable!!!! You look wonderful and I bet you feel even better. Thanks for the inspirational pictures.
January 15, 2011 7:17 PM
Way to go I'm working on getting my weight under control also. I have a thyroid problem that makes it hard for me to lose weight, I will not let this be the reason For my getting unhealthy. So thank you for sharing your story with all of us. I do need to get my eating under control I love fried food.smile I can get healthy though thanks.
January 15, 2011 8:06 PM
you look absolutely fabulous! great work.
  3561089
January 15, 2011 8:41 PM
Wow you look amazing Good job!!!!
January 15, 2011 8:48 PM
AWEsome! You look amazing and you look like you feel terrific! Hot mama in those heels! Good for you =]
January 16, 2011 5:00 AM
Well done.
Looking good!
January 16, 2011 8:12 AM
QUOTE:

QUOTE:

fantastic you look amazing
can you share any of your work outs you did?? or eating plan?? x


I actually worked with a local personal trainer here in Kansas City at HitchFit gym, I chose to do in person training but they also do online programs all over the world and were voted #1 here. You can google their site and see the before and afters of many of their clients and be truly inspired- August celebrated their 1st year and over 2000 lbs of fat lost. She provided me the meal plan and weight program to use plus 40 min.cardio daily.


My workouts with my trainer were very intense and she would pretty much work each muscle group when we met. This meant lots of lunges(stationary and walking with weights), squats, step-ups with weights, tricep dips, calf raises with weights (toes straight, turned in and turned out) jumping jacks, jump rope, push-ups. Machines-leg extensions, leg press, lat pull downs, cable machines, etc. Free weights was lots of bicep curls, hammer curls, tricep kickbacks, rows,chest press, etc. We would also do 100 calorie workouts on ellipitcal where I would go as hard as I could for 10 calories and then recover for 10 calories and then repeat. Towards end I did tabata- this is interval/circuit training where you do a specific exercise for 8 sets- so for example bicep curls for 20 seconds and then rest for 10 sec then repeat. Next may be lunges or squats. Let me tell you that is a high intensity workout that I felt for days. No workout was ever the same, she was always changing it up on me which kept me motivated too!

When I would go on my own I would try to work a specific area like legs one day and arms next. I also did most of my cardio on treadmill, Ellipitical, and some Zumba classes here and there. However I did start running some and I was never a runner, so I would use local HS track to run. This was a slow progression with just walking first and then running corners and walking straight areas. Then finally running straight areas and walking corners to running completely around track. Sometimes for a change I would run track until I got to bleacher section and then run up and down steps until I got back to track and then off I would go again. I also starting running some 5K's or smaller races- I have done 3-5K races and have bettered my time each race.

When I started I could not even do walking lunges across room with 5 lb weights without having to stop numerous times for break, when I was ending my time with trainer I was doing them with 25 lb weights. I could not do 1 regular push-up when i started, when I ended I was able to do sets of 15+ with my feet up on bench and hands on floor. I couldn't do 1 minute of jumping jacks, heck I couldn't do more than 5 total in a minute.

This was total lifestyle change for me and food played a big role in my transformation. I was on a very strict diet plan and I did not cheat. This was a huge change for both myself and my family as we ate out almost every night due to all my kids activities and I ate out every day for lunch. I never ate breakfast either and snacked all day long on junk and soda- no more soda or junk for me.

Here is a sample of what my meal plan looked like daily.

Meal 1
Oatmeal – 105 Calorie Serving
1 scoop whey protein w/water ( I used Dymatize ISO-100)
1 tsp. Natural peanut butter (I put mine in my oatmeal)

Meal 2
4.0 oz. Chicken or 5 oz. fish (tilapia, cod, tuna, salmon)
4.4 oz. green vegetables (broccoli, cauliflower, fresh spinach, brussel sprouts, edamame, asparagus)
4.0 oz. sweet potato or brown rice

Meal 3
4.4 oz. green vegetables
1 scoop whey protein powder with water
One medium apple

Meal 4

4.0 oz. chicken or 5 oz. fish (tilapia, cod, tuna, salmon)
4.4 oz. green vegetables
4.0 oz. sweet potato or brown rice
Meal 5

4.0 oz. Chicken or 5 oz fish (tilapia, cod, tuna, salmon)
4.4 oz. green vegetables
4.0 oz. sweet potato or brown rice

So things were considered free foods like bell peppers, cucumbers, and sugar-free jello cups so I could have as many of those as I wanted daily. Pre-workout I would have 3 plain or lightly salted rice cakes or protein drink.

Hope that helps and let me know if I can answer any more questions!



thank you so much for your reply your pictures and advice spur me on :) thank you for taking time to reply xx
January 16, 2011 8:16 AM
Wow! Congratulations!! My goals are about the same as yours were when you started! Hope to do as good as you did!! What an inspiration! Thank you for sharing!
January 16, 2011 8:17 AM
Wow - that is terrific! All your hard work is really paying off.
  3674064
January 16, 2011 8:20 AM
Wow, AWESOME job!! :)
  2524814
January 16, 2011 8:25 AM
You look fantastic! Awesome job. Keep up the good work! Very inspirational happy
  2560242
January 16, 2011 8:29 AM
Congrats!! This is so inspiring and really amazing!
Thank you for sharing the pictures. I have been slow with my weightloss and getting slightly discouraged. This is just the sort of inspiration I need to keep on moving!
  2897922
January 16, 2011 8:48 AM
you are a true inspiration to all of us! What is your next goal?
Edited by ontrac On January 16, 2011 8:51 AM
January 16, 2011 1:17 PM
AAAAA-mazing!!
January 16, 2011 1:19 PM
awesome work, must feel amazing!!!

you look pretty strong, you should try bodyrock.tv, I bet you would do great at it. The exercises on it kill me too much right now.

QUOTE:

I just joined Fitness Pal, but thought I would share my before and after pics from the 16 week weight loss program I did from August-End of November. My journey doesn't end here as I still would like to lose another 15-20 lbs, currently I have maintained through holidays.

I lost 36 lbs, 27 inches total, and 11% body fat in 16 weeks-WOO HOO! I was working out with a personal trainer 2x week and 4 days on my own. She had me on a strict food plan of 1500 calories daily, 40 minutes of cardio minimum daily, and weights daily also. When I started I was pushing out of a size 16 jean (refused to buy anything bigger), now I am just a little from being in an size 8 jean. This red dress I wore my senior year in HS 17 years ago!

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January 16, 2011 5:33 PM
Congrats!!! That is awsome. You look amazing! Good luck on the next goal!
  3404794
January 16, 2011 5:36 PM
You look amazing!!! You are and inspiration!!!
  2200735
January 16, 2011 5:39 PM
Well Done!
  2031001
January 19, 2011 10:57 PM
HEY HOW ARE THINGS GOING? YOU SHOULD BE ON 21 WEEKS INTO TRANSFORMATION!!

smile
  1568156

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