Lauren’s Journey of LOSING 16.55 lbs of FAT in 10 weeks ;-)!
Two things today ;-).
The first, is a client success story about Lauren!
Lauren is two week away from completing the Better Booty, Tighter Tummy 12 Week Program and she is absolutely killing it! When she started she was 170 lbs, the last time she weighed in she was 152.9 lb. The best news though is she went from 29% body fat to 20.9%. That means Lauren has lost 16.55 lbs of fat and gained 2.95 lbs of muscle! Which means her metabolism is higher and she is thinner! Plus, her waist has shrunk from 35.65 to 31.75!
Lauren has worked really hard and logged almost all her food every day. Which enabled us, to adjust her caloric input if needed and truthfully we never really needed to. Lauren was disciplined and knew what she needed to do. I kind of hate to quote Jordan Belfort but this sums up Lauren so well, “The only thing standing between you and your goal is the story you keep telling yourself as to why you can’t achieve it.” Lauren never doubted herself and gave 100%. Sure she had some slip ups and drank and ate a little to much on the weekends but over all she was 90% consist.
Super proud of Lauren! If you would like to try the 12 Week Better Booty, Tighter Tummy Program reply and let me know ;-)!
The second, is some accountability for this weeks challenge ;-)!
So…have you tried any new foods yet this week!?
I get my coconut milk yogurt today from the store, nervous and excited. We use Walmart pick up and it is amazing!
Any way, here’s a quick tip if this challenge is more than you can chew. One, don’t freak out if you are picky eater…just like your body won’t change over night neither will your taste buds. You don’t have to try something crazy exotic, just add a new spice or put a new twist to an old recipe.
Remember, variety is good, it makes us feel alive and not bored. Shoot, instead of trying dragon fruit maybe you could go for kiwi? The point is baby steps produce long lasting results.
Go be awesome!
KELLEN LAKE – You are your own biggest obstacle! “The only thing standing between you and your goal is the story you keep telling yourself as to why you can’t achieve it.”Jordan Belfort.
PS – Let me help you, click here or go to www.winstonsalem.justyoufitness.com and apply for a free phone consult and training session.
PSS – If you just want a meal plan see below 😉 To see the recipes click and download here. All meals serve 1 unless otherwise indicated
Day 1
Breakfast
Ingredients
Eggs With Avocado and Salsa (see recipe)
1 cup of blueberries
Directions
Prepare the Eggs with Avocado and Salsa according to the recipe. Have with the blueberries 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
4 ounces grass fed beef, cooked and cut into chunks
1 cup of broccoli florets
1 cup of cauliflower florets
1 tbsp of coconut oil
Directions
Lightly steam the broccoli and cauliflower. Drizzle the liquid coconut oil on top. Serve with the cooked beef.
Day 2
Breakfast
1 cup of plain Greek Yogurt
1 cup of mixed berries
2 tbsp of shredded coconut
1 tbsp of chopped raw almonds
Directions
Mix the berries and shredded coconut into the yogurt. Sprinkle the chopped raw almonds on top.
Lunch
Ingredients
Chicken Waldorf Salad (see recipe)
1 cup of blueberries
Directions
Have the blueberries on the side of the salad.
Dinner
Ingredients
Curried Fish & Vegetables (see recipe)
Cauliflower Mash (see recipe)
Directions
Prepare the recipes according to the instructions
Day 3
Breakfast
Ingredients
2 whole eggs
½ cup egg whites
1 ounce goat cheese
6 cherry tomatoes
1 handful spinach
1 tbsp coconut oil
Directions
Mix the whole eggs with the egg whites and beat together in a bowl. Pre-heat a skillet and add coconut oil. Pour egg mixture in. Let it set for 1 minute. Add the rest of the omelet ingredients onto the egg mixture. Fold the egg over the ingredients and cook for one more minute.
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 4
Ingredients
Tex-Mex Egg Scramble
1 cup of mixed berries
Directions
Make the Tex-Mex Egg Scramble according to the recipe and enjoy with the berries 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
4 ounces of grass fed beef hamburger patty
Large spinach salad with tomatoes, cucumbers and onion
1 cup steamed broccoli
* use Dijon mustard as a condiment
Directions
Cook the hamburger. Enjoy with condiments and veggies on the side.
Day 5
Breakfast
Creamy Chocolate Shake (see recipe)
Lunch
Ingredients
4 ounces of chicken, cooked with seasonings
Grapefruit & Avocado Salad (see recipe)
Directions
Enjoy the chicken separately or chop into the Grapefruit & Avocado Salad. Dinner
4 ounces of ground turkey, browned
2 cups of raw coleslaw mix
1 cup of broccoli
15 walnuts, chopped
1 tbsp sesame seed oil
1 cup medium salsa
Directions
Brown turkey in a large skillet. Once cooked add in the coleslaw mix, broccoli, sesame seed oil and salsa. Stir-fry until the veggies are tender but not limp. Remove the mixture from the heat and add walnuts on top.
Day 6
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 7
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.
