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amber weight loss

How Amber Lost 13 lbs in 4 Weeks!

By | Behavior Change, bootcamps, Cardio Workouts, Transformations, Uncategorized
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) Read More