All posts tagged: abs

TEAM STRONG GIRLS Success Story

I’m extremely proud to share the progress of Lori-Ann M. who looks fantastic! This gorgeous STRONG MOMMY of 2 is also a very active Fitness Studio Owner and Instructor who came to looking to tighten up and feel the best she can bet…and we certainly achieved that! Lori-Ann says, “As a busy mom of 2 kids and fitness studio owner and instructor there are times I don’t get time to sit down and relax for even a minute. Quite often I was physically drained but kept pushing forward. Even though I tried to eat healthier options, deep down I knew I wasn’t eating enough. The physical demands on my body wasn’t matching my food intake. On top of my physically draining job I also suffer from chronic migraines and anemia. By overworking my body and not eating enough made these issues even worse! Sometimes I would teach a class and feel like I was going to pass out so I knew I needed a change. I started looking into working with a nutritionist when I …

The Importance of Patience with Dieting and Fat Loss

I wanted to share this analogy which emphasizes the importance of being patient when it comes to dieting and fat loss. This was written originally by Alywn Cosgrove who’s work I adore and adapted for my female client base. ========================= Let’s assume you go out and buy two rolls of paper towels, each with 112 paper towels on it. You put one aside and keep it for future reference (which will be your “before” picture). The other one represents you (which I’ll call your paper towel “Sally”). The core of the paper towel roll represents the lean version of Sally. The towels wrapped around the core represent the body fat that is covering the “lean Sally”. For sake of argument, let’s say that Sally wants to lose 28 pounds of fat, so (112/28) each sheet represents a quarter-pound of fat lost. Let’s also assume that Sally loses her fat equally during each day of the program for the sake of the post. Each day during the first week, you tear a sheet off of Sally representing …

TEAM STRONG GIRLS Success Story – Nicole R.

All the way from South Carolina, my client Nicole R. came to me looking to tighten up and shape her physique and also gain a better understanding of nutritional balance for her lifestyle. Over our first few weeks, she was initially scared about movement on the scale so I focused on breaking that habit by not using the scale weight as a tool of progress…I just stopped it because it’s not relevant. We solely focused on appearance for my assessments. We also realized, after 3 children, this STRONG GIRL also had Diastasis Recti (separating of her abdominal muscles) so we also put together a program to bring her abdominal muscles back together and WOW look at her midsection (more on this later)!!! Nicole says, “I was blessed to have 3 babies within 5 years but multiple pregnancies had left me with a changed body shape and a few extra pounds. In an effort to regain my old shape back, I faced a constant battle on two fronts every day – one in the kitchen where …

TEAM STRONG GIRLS Success Story – Lana K.

A sneak peak of Lana K’s journey to weight loss accomplishment all the way up to her debut on the stage in Figure category where she placed 2nd in her very first show!!! This STRONG GIRL also participated in the IDFA Transformation challenge and I couldn’t help but tear when they read her story to the audience. Lana says, “Until this year I had been uncomfortable in my own skin. As an overweight child I lacked confidence, insecurity, had feelings of inadequacy, and extremely low self-esteem which led to social withdrawal. I turned to food to fill the void. Over the years, I also tried many different yo-yo diets. While I had some successes, I remained overweight and struggled with an unhealthy relationship with food. At my University graduation I was more than 220lbs. I couldn’t stand to look at myself anymore and returned to the gym. Seeing a woman 20 years older than me easily handling a step class, when I was panting just 20 minutes in, it made me realize something had to …

Purple Cabbage & Mandarin Fusion Slaw

Cold and Flu season is upon us so I’m extra particular about adding something #Raw to each of my meals. Including more raw foods into our diet can help our overall vitality and health especially during the winter months. Here’s how: 1) A boost to the immune system – The live enzyme from raw fruits, veggies, sprouts, seeds and nuts are packed with antioxidants, vitamins and minerals which help our bodies to fight off those yucky seasonal sicknesses like the cold and flu. 2) An increase in energy levels – energy levels tend to dip in the colder weather and shorter days. 3) Aid in a better digestive system – raw foods are extremely high in fibre and live enzymes assisting our bodies to absorb nutrients more efficiently and help with regularity. 4) Better Skin and Anti-Aging Properties – raw foods are extremely cleansing to our bodies and the skin is our largest organ. Adding more raw goodness will help our complexion to become bright and clear and the antioxidant dose will help to smooth …

TEAM STRONG GIRLS Biweekly Progress – Lana K.

Here’s some Friday Motivation as we head into Olympia weekend. I’m so excited to share Lana K’s jaw dropping progress to date! She has currently dropped 20 lbs and shredded off 7 inches around her belly button and 3 inches around her hips. The best news is we are still going strong and tightening up like crazy as we prepare her for her debut on the IDFA stage in November. Even better, her last few biweekly reports have been nothing short of flawless execution. When my STRONG GIRLS embrace the fitness lifestyle and become physique conscious, it makes me so proud knowing that our work together is more than just a physical transformation. Lana came to me looking to lean out despite being incredibly active in sports, exercise, and is also a Fitness Instructor so as we began to dial everything in all of the wonderful muscle that she carries began to reveal itself. I can’t wait until we are showing off the final package on stage. She was even worried about losing some muscle. …

STRONG MOMMY Biweekly Progress

With all of my new clients kicking butt on their programs with high compliance, I am so excited to be sharing their progress this week. My veteran girls have been such a huge source of inspiration and guidance that almost everyone is right on track. One of the most common questions I receive in the biweekly reports is – “Am I getting a new program?”. Program updates depend on the individual and (most importantly) progress. When I design a program it is extremely thorough and detailed, made solely for the purpose of my client and their goals. The benefits from the program (and any program) manifest over time and through consistency. That being said, I had to repost TEAM STRONG GIRLS Maud R’s awesome progress over her first 10 weeks…in which I didn’t change her program at all aside from opening up food flexibility in the form of FREE MEALS and PWO ice cream. A great program is one that doesn’t have to be fiddled around with and by adhering to the plan thoroughly, results …