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How Amber Lost 13 lbs in 4 Weeks!

By February 23, 2010 33 Comments
amberafter

Amber "After" with more zest for life and confidence!

I am going to begin to feature more of my clients who really go at the eating and exercise 100% and get quite quick results.  I don’t want to make it sound like this is going to happen to everyone, but looking at what those who are successful can be a big help to see what might work for yourself.  So in the upcoming weeks, I will ask some of my clients to share their exact food journal as well as workout plan.  I hope that you will be able to take small tips and tricks and apply them into your eating and exercise life.

I would like to introduce you to Amber, she has been coming to Fit Fun Bootcamps for 1 month now and has lost 13 lbs.  It is very impressive to see the toning that is occurring all throughout her body and the many many inches she is losing.  She had less than 20 lbs to lose total, so for her to lose this much the first month really shows how hard she has worked and how nearly perfect she has been with her eating.  When I first met her and asked what her goals were, I could tell the spark wasn’t there in her life, she wasn’t happy and not in a good place.  A little more than 1 month later she is a completely different person, her spark is back and she exudes confidence now, which as a trainer, is SO great and exciting to see!  She has made a 180 degree change.

Amber is going to let you in on what she did exactly!  So check it out.

Food Journal

I stick to the the same meals/snacks for the most part, and add new snack ideas every week.

Day 1

Meal 1 (after I workout, around 7:45am):
2 Eggs (I now buy the cage free organic; they taste MUCH better, too) with spinach and tomatoe
1 Slice of oatmeal toast (the first three ingredients are filtered water, whole wheat flour, and enriched wheat flour)
Should I buy a different kind?  Yes I would recommend Ezekial Bread
1 cup coffee (No sugar added and I STOPPED putting half and half in 🙂
Meal 2 (around 11am)
Apple slices with 10 almonds
Meal 3 (around 2pm)
2 Wasa crackers with hummus and turkey slices
Meal 4 (around 5pm)
3 oz of chicken
Spaghetti squash
Green beans and cauliflower

Day 2

Meal 1
1/2 cup oatmeal with dried sweetened cranberries and a little brown sugar
2 Eggs with salsa
1 cup of cofee
Meal 2
Banana with peanut butter
Meal 3
2 Wasa crackers with turkey slices, grape slices and tomato slices
Meal 4
3 oz of chicken
1/2 cup brown rice
Broccoli
Meal 5
Soynuts with raisins and m&m’s

Day 3

Meal 1
2 Eggs with albacore tuna and tomato
1 cup coffee
Meal 2
Strawberry banana shake made with peanut butter
Meal 3
Apple slices with peanut butter
Meal 4
3 oz chicken
1/2 sweet potato

Day 4

Meal 1
2 Eggs with spinach, tomatoes, and salsa
1 Cinnamon raisin english muffin
1 cup coffee
Meal 2
Banana with peanut butter
Meal 3
Soynuts with raisins
Meal 4
3 oz chicken
1/2 cup brown rice
Broccoli
Meal 5
Green tea
1 Spring roll with peanut sauce (I waitress at a Thai/Lao restaurant right now….green tea has been my savior on work nights)

Day 5

Meal 1
1/2 cup oatmeal
1/2 cup blueberries
1 cup of coffee
Meal 2
1 Wasa cracker with turkey slices and grape slices
Meal 3
Blackberries and blueberries with walnuts
Meal 4
3 oz of chicken
Sweet potato
Broccoli
Meal 5
10 Pita chips with hummus

Workout Routine

M W – Shane’s bootcamp
T Thu Fri – Dustin’s bootcamp

Burst training on the treadmill 3X week. Shane just gave me a lifting routine yesterday to be done before this.
This is where I am at right now….

3 minute warm-up @ 4mph 0% incline
Next 10 minutes:
30 seconds @ 8.5mph 0% incline
30 seconds rest
Next 5-10 minutes:
30 seconds @8.5mph 5% incline
30 seconds rest

Advice  From Amber To The Readers

Amber before not happy with herself

Amber before not happy with herself

1.) I started at 148lbs on January 10th and am currently (Feb 11th)  at 135lbs. Went from a size 10 to a size 6.
Here are my measurements:

Arms: 11 – 10.5

Bust: 33.5 – 33

Waist: 28 – 27

Hips: 40.5 – 39

Thighs: 23 – 22

Rib: 30 – 28.5

Abs: 31 – 29.5

2.) In short, it’s hard to distinguish exactly why I gave up on myself. I just did. This caused a horrible cycle of low self-esteem, overeating, lack of confidence, no energy or motivation; of course, this caused me to stop working out all together. All I could think about was “when can I sleep next” and food alleviated my discomfort with myself. It was a miserable existence that became my life for over a year!!

But, I intrinsically believed this was not who I was. It takes sheer guts and determination, but I also believe in speaking my desires over my life. Not only thinking them with my mind, but actually saying them out loud and affirming them for myself. What we think and say WILL set in motion a cycle of natural events. With this said, I used words for me instead of against me. (I loved your mom’s comment to the Canada reader! This is exactly where I am coming from.)

My wonderful friend, Penny, introduced me to Dustin’s bootcamps, and I have been going 5x week ever since! The workouts are exactly what I need. The definition and tone is better than I have ever accomplished from any other workout. And believe me, I have my problem area. It’s called the “Whitehouse thighs” (my last name is Whitehouse 🙂 I am not allowing genetics to stop me, though! It’s a great challenge to know that I CAN re-shape these puppies!

I made a lot of changes at once. Yes, it was hard. There is no sugar-coating it. Aside from the above, I completely changed my diet. I recommend Abby’s plan to everyone! (Thanks, Abby 🙂 I stopped drinking soda and alcohol. I also stopped eating anything out of a box or bag. That has been hard because I love salt!  But the tradeoff has been I now love eating simple, clean food! It’s easier, less expensive, and food doesn’t consume me anymore!

My self-esteem and confidence are back! I carry myself differently, and that makes me a better daughter, friend, sister, and aunt. Happier is such a trite word to describe the way I feel now, because it’s so much more than that! I have goals and dreams that I am following because of these changes. I Just Decided who I’m going to be, how I’m going to do it, and I’m doing it!

The community Dustin has created with his blog and bootcamps is encouraging, too. I love the women I get to workout with every morning. Get involved and get to know the women you’re with. It will only make the experience better!

**I’d like to say a huge thank you to my friend Penny. She has been there for me no matter what and no matter what size, always encouraging me and teaching me new food-related ideas. I admire her work ethic. Thank you, Penny!!**

Thanks Amber for sharing your story!  I am sure Amber would love to answer questions you might have, so feel free to ask a question in the comment box below!