Struggling with Fat Loss? You Need to Read This.
Helpful Tips for Fat Loss
You’re going to want to read this especially if you feel like you will never lose weight or become healthy. Sandy has tried Optavia in the past, but regained all the weight she had lost. She needed something that produced lasting results. Sandy is 59 years old, post-menopause, has accomplished losing 40 pounds of fat in less than 12 months of working together, she quit smoking, and she can deadlift 135 pounds!
This takes a whole lot more than motivation. If you ask Sandy if she has always felt motivated to track her food or go the gym or get in her steps or cardio, she will tell you “hell no!”. In fact many times she relied purely on discipline and not motivation.
When I started working with Sandy she had never even lifted weights before! She came from a very sedentary lifestyle and works an office job.
The secret? Something she has done throughout the entire 11 months of working together is she remembered her “why” AND reminded herself that if she wants to make progress and be healthier, THIS IS WHAT SHE HAS TO DO!! Also, I have heard her numerous times say, “This is my lifestyle now, it’s not a temporary thing that when I hit my goals I quit doing everything. This is now my life.”
She also kept a schedule and a routine the entire time. By the way, before we started working together, she told me her body is broken and she has a bunch of injuries! We worked around limitations and to say she is so much stronger is an understatement!
Here are the steps we have taken for Sandy to be where she is today:
1) First, she completely gave up smoking cigarettes. This was a great start to improving her health.
2) We started with tracking nutrition, two 1-on-1 lifting sessions/week and focusing on water intake to support her body’s needs for hydration. Water has been a focus this entire time. Then she started doing one lifting session independently and we continued (still to this day) doing two 1-on-1 sessions each week.
3) She has tracked ALL her nutrition about 85% of the time - some days were not tracked, and this shows you do not have to be perfect to get results, you just have to be on track most of the time in order to make progress!
4) Lifting weights 3x/week and focusing on getting steps in every day. First the goal was 4k steps a day for a while, then 5k after the 4k got easier, then 6k steps once the 5k got easier. Every single workout we also increased weight and/or reps as she got stronger. You must continue pushing your body - easy gets you nowhere. 3) Then we started doing 4x lifting sessions per week, and we added 10-20 minutes of cardio (where breathing is challenging) on a recumbent bike every morning at home.
5) None of her workouts have been remotely easy, in fact probably 95% of them have been rated 7/10 on difficulty. Maybe this sounds like a lot, but if your health is worth it to you, you must get uncomfortable and push yourself to do things that you don’t want to do. You CAN do this.
Helpful Advice from Sandy:
“Even if you think you’re too old, too fat, too out of shape or if you have old injuries, you can start and make real change in your health. But it takes time and consistency.”
“I was afraid to even start. I have so much more confidence now to try things I was afraid to do. Having a personal coach has made all the difference for me to continue on this journey of health.”
“I couldn’t have, wouldn’t have, done it on my own. But it is not a quick fix for anything. It’s a long haul.”
“You’ll actually look forward to the new year! No more disappointing yourself.”