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1-677-124-44227

184 MAIN COLLINS STREET WEST VICTORIA 8007

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Winston-Salem, NC

(919) 426-1671

2345 Griffith Rd

Winston-Salem, NC 27103

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Tasmin’s Success Story, from 29.6% body fat to 23.4%

Today’s client success story is all about Tasmin ;-)!

Tasmin sought me out because she wanted to lose some weight and tone up. Tasmin was fairly active but had some habits that were not helping her lose weight (lots of snacking) and she wasn’t doing any strength training, which makes toning up pretty difficult.

When I first met with Tasmin she said she did not want to log calories, which makes losing weight hard, it’s like trying to play darts with your eyes closed, hard and dangerous lol. I expressed my concerns and said that was fine we could try the habit based approach but it would be slower. Tasmin was fine with that…or at least in the beginning lol.

Tasmin ended up logging her food which was a great decision! Her friends, coworkers, and boyfriend have all noticed the results from her hard work. She is almost through Phase 2 of the Better Booty, Tighter Tummy Program (8 weeks) she has gone from 29.6% body fat to 23.4% body fat which means she has lost 10.67 lbs of fat and actually gained around 4 lbs of lean tissue! That is pretty epic and not typical!

But…Tasmin’s work ethic is also not typical she has worked super hard, even when she traveled to Chicago she did not deviate from her plan. I could not be prouder ;-)!

Now…some accountability for this week’s reading challenge. What book did you choose? I would love to know. I am half through The Outsider by Stephen King.

Go be awesome!

 

KELLEN LAKE – Super proud of Tasmin!

PS – Taking on a new trainer and have 20 slots available for my unique Better Booty, Tighter Tummy Fitness Program, click here or go to https://winstonsalemjustyoufitness.com .

PSS – Done for you meal plan with a cookbook below.

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

Coconut Flour Pancakes
1 tbsp nut butter, raw
1 small grapefruit

Directions

Make the Coconut Flour Pancakes according to the recipe and top with raw nut butter. Have the grapefruit on the side.

Lunch

Real Healthy Egg Salad (see recipe)
3 stalks celery and 1 green pepper to scoop chopped egg

Directions

Prepare the Real Healthy Egg Salad according to the recipe. Use the raw vegetables to scoop the egg.

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 2

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

Make the recipes according to the instructions

Day 3

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 4

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 5

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 6

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 7

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.

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