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TEAM STRONG GIRLS Biweekly Progress – Lana K.

Lana K. came to me a few months ago looking to lean out. This STRONG GIRL is also a Fitness Instructor meaning there is a lot of energy being expended on a regular basis. She is also involved in many sports so there is even more energy used. Almost everything she was doing when we started working together was purely cardio based and her food intake was chasing calorie expenditure and with our goal of weight loss, I put together a strategy that was better suited to her goals – Resistance Training, eating more food from quality sources, and NO cardio assigned from my end.

With a focus on movements that accentuate the body, calorie intake to match training output, and a better macro ratio to support her goals, we not only have big movement on the scale (almost 20 lbs) but we also have a harder, sexier, looking physique.

Without excessive cardio, I wanted to focus on lowering her cortisol levels. The appearance in her physique is profoundly different than her “Before” photo despite more cardio output. Better yet, she is much better control of her appetite with less hunger sensations.

Also with the lower rep schemes and heavier weights she is now pushing, the density of her muscles is vastly improved too!!! Lana is a a shining example to my team that a strategy consisting only of high rep training and excessive cardio CANNOT do this.

If you want to change the shape of your body – Lift weights, eat correctly, and don’t rely on cardio.

Awesome work Lana! Can’t wait to show off her results when we finally get together for her photo shoot!



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My name Jennifer Van Barneveld-Pe and this is a collection of my experiences through blogging on balancing the life of a Fitness Expert/Nutritionist and brand new Mommy.

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