Troi’s Success Story!
This week has been a whirlwind so I will try and keep this short.
Our client success story of the week will be about Troi (I love the name and the way it is spelled). Troi has been training with me since February bless her heart ;-). Troi has been through 3.5 training programs with me. To say she is dedicated is a HUGE understatement!
Troi hated the idea of exercising, but she wanted to lose weight for her upcoming marriage. Plus, Troi was realistic, she started training for her wedding day almost a year in advance, which is really smart! Troi looks even more stunning, but her dress is way to big now lol.
Any way, at first Troi was not a fan of working out or logging her food, in fact it took her about a month of no weight loss before she decided to buy in and start logging her food. But once she did ;-)…guess what happened? Yep, she started losing weight, inches, and body fat and as her friend Katie would say, “Troi has added a tasteful amount of booty now.”
To sum it up, Troi went from 187 lbs to 169.8 lbs and from 31.9% body fat to 28.4% body fat. She is now lean and toned and isn’t looking to lose any more weight, she now just wants to get stronger and the best part of all…Troi now enjoys working out ;-).
Now, some accountability…how is only visiting social media three times a day going? If you are an average person you are used to getting on social media 14 times a day. If that WAS you, this has likely been rough and quite challenging, lol.
Here is a tip, ff you are struggling and you really want to be successful with this week’s challenge or if you just want to go hardcore do the following….DELETE your social apps from your phone…I heard you gasp! It isn’t that bad, you can still use your table or computer, but it will need to be planned for, it will require intentionality.
Shoot, if the above scares you too much you can use one of many apps like Freedom to block your access during certain times of the the day.
Remember, you are busy, if you want to free up your time and have more time…get off social media ;-).
Go be awesome!
KELLEN LAKE – More freedom equals more opportunities.
PS – Go be awesome like Troi!
PSS – This week’s meal plan if interested.
This will work, however, if you aren’t losing weight it is likely because you are eating to much. If that is you, eat ¼ to ⅓ less than shown.
To see the recipes click and download here.
All meals serve 1 unless otherwise indicated
Day 1
Breakfast
Ingredients
Sausage Stir-Fry Breakfast (see recipe)
1 cup of mixed fruit
Directions
Prepare the recipe according to the instructions. Enjoy with fruit on the side.
Lunch
Ingredients
Mexican Salad (see recipe)
Directions
Prepare Mexican Salad recipe according to instructions.
Dinner
Braised Cabbage & Sausage (see recipe)
Large green salad
1 tbsp Apple Cider Vinegar
Directions
Prepare recipe according to instructions. Make large green salad with a kale, romaine and spinach. Add in 1 cup of raw chopped vegetables. Top with Apple Cider Vinegar.
Day 2
Breakfast
Ingredients
1 serving Breakfast Smoothie (see recipe)
Directions
Add more ice if desired.
Lunch
Ingredients
4 oz turkey burger (see recipe)
Large Portobello mushroom, grilled (instead of bun)
1 cup coleslaw (see recipe)
1 tbsp olive oil – ½ used to grill mushroom and the other ½ used the coleslaw
* use Dijon mustard and sliced onions, tomatoes and lettuce as toppings
Directions
Place the turkey burger on top of the Portobello mushroom. Add additional condiments if desired. Eat with a knife and fork. Enjoy the coleslaw on the side.
Dinner
Ingredients
4 ounces of grilled chicken breast, cut up into strips, seasoned with salt and pepper
1 cups of grilled vegetables – onions, peppers, shredded kale, mushrooms
¼ cup avocado – cut into chunks
10 large olives
¼ cup salsa
Directions
Cook chicken breast. Mix all ingredients together for fajitas on a plate.
Day 3
Breakfast
Ingredients
Fruit Salad with Cinnamon (see recipe)
2 slices of bacon, cooked
Directions
Prepare the fruit salad with cinnamon according to the recipe. Enjoy with the bacon on the side.
Lunch
Ingredients
4 ounces of light tuna (less Mercury) packed in water
2 large handfuls of spinach
1 tomato, cut into chunks
2 pieces of bacon, cooked and crumbled
1 tbsp of Apple Cider Vinegar
Directions
In a large bowl mix all ingredients in and top with Apple Cider Vinegar for dressing.
Dinner
Slow Cooking Pork Loin (see recipe)
Butternut Squash Soup (see recipe)
1 cup steamed broccoli
Directions
Enjoy the broccoli as a side dish with the pork loin or mixed into the soup.
Day 4
Breakfast
Ingredients
2 whole eggs
1 tbsp coconut oil
1 piece of bacon, cooked
1 grilled tomato
Directions
Scramble eggs in coconut oil. Sear tomato in frying pan. Enjoy the scrambled eggs, with the tomato, bacon on the side.
Lunch
Ingredients
1 cup spaghetti squash
Turkey Vegetable Meatballs (see recipe)
½ cup tomato sauce
2 handfuls spinach
1 tbsp shredded Parmesan cheese
Directions
Cook the spaghetti squash according to the directions. Top the squash with the cooked Turkey Vegetable Meatballs, spinach, hot tomato sauce and sprinkle Parmesan cheese on top.
Dinner
Ingredients
Halibut With Dijon and Almonds (see recipe)
Stir Fried Rice (see recipe)
Directions
Prepare the recipe according to the instructions.
Day 5
Breakfast
Ingredients
Low Carb Green Smoothie
½ cup Greek Yogurt
Directions
Prepare the Low Carb Green Smoothie according to the recipe. Enjoy with the Greek yogurt on the side or mixed into the smoothie.
Lunch
3 Grilled shrimp and veggies on a stick (see recipe)
Avocado Salsa (see recipe)
Directions
Make the recipes according to the instructions
Dinner
Ingredients
Dijon Almond Crusted Salmon (see recipe)
Large green salad with vegetables of choice
½ cup of cooked sweet potato
½ tbsp of Extra Virgin Olive Oil
½ tbsp of Apple Cider Vinegar
Directions
Toss the cooked sweet potato into the salad or have on the side of the salmon. Mix the Extra Virgin Olive Oil together with the apple cider vinegar as the salad dressing.
Day 6
Breakfast
Ingredients
Smoked Salmon Scrambled Eggs (see recipe)
1 small grapefruit
Directions
Prepare the recipe according to the instructions. Have the grapefruit on the side.
Lunch
Ingredients
Chicken Waldorf Salad (see recipe)
Directions
Prepare the Chicken Waldorf Salad according to the instructions
Dinner
Ingredients
Ginger Beef & Broccoli (see recipe)
Cauliflower Mash (see recipe)
Directions
Prepare the Ginger Beef & Broccoli and the Cauliflower Mash according to the instructions.
Day 7
Breakfast
Brain Buster Smoothie (see recipe)
Lunch
Albacore Lettuce Wraps (see recipe)
Dinner
Baked Catfish and Mint Cabbage Salad (see recipe)
