Family Status: Married
Occupation: Stay at home mom
Hometown: Augusta, Georgia
Pounds or Inches Lost: I lost 136 pounds and I went from a size 20 down to a size 2!
Waist: 25 1/2″
Starting Weight: 254 pounds
Current Weight: 118 pounds
Heather’s Weight Loss Story!
When did you become unhappy with your weight?
After the birth of my second son. I have two little boys ages 2 and 4. I was unable to keep up with them.
What made you decide to lose weight?
I decided to lose weight for my health and for my two little boys. I wanted to be able to play with them without being out of breath all the time. I looked in the mirror and hated what I saw. I knew I had to do something about it. One day I woke up and I had this drive in me and ever since then the drive has remained. I love my new fitness lifestyle.
What were the most important changes you made to lose weight?
First off, I started keeping a diet journal of everything that I ate. I started eating small meals throughout the day and I tried to follow the Eat Clean diet book as best as I could. I also started drinking nothing but water. I started walking at first and then I started doing a lot of weight training.
What was most challenging about losing weight?
My body hurt all of the time. My muscles were so sore but I knew I had to keep pushing myself because the results would be worth it.
How long did it take you to start to see results?
I lost the weight really quickly, to be honest. I think being young had a lot to do with that factor. I’m also the type of person that when I put my mind to something there is no turning back. I was able to have major will power and turn down sweets or any other temptations. I was bound and determined to get the weight off and nothing was going to hold me back.
How long did it take for you to reach your current weight?
It took me a little over 8 months.
How long have you maintained your weight loss and how do you do it?
I have maintained my weight loss for 3 years now. I continue to eat clean and I continue to exercise 6 days a week doing both cardio and strength training.
How has your life changed now that you’ve lost weight?
I am such a happier person. I have tons of energy and I am able to be the mother I am supposed to be to my baby boys. Losing the weight was not an easy process but it is the best thing I could have ever done for myself.
How did ShapeFit help you reach your weight loss goals?
Just being able to see other people’s weight loss success stories during my weight loss journey. It was the motivation I needed when I wanted to give up so many times. I really do not think people understand how hard it is to lose that much weight unless you have been in our shoes. It is a big struggle and I am so thankful I did it. Being able to read ShapeFit’s success stories when I have felt discouraged or wanted to give up so many times has helped me be where I am today. I really appreciate ShapeFit.com for posting these stories of people who have once been in our shoes and succeeded. Reading inspirational stories I think is really motivating and I hope that my story can motivate others too!
Heather’s Weight Loss Tips!
Weight loss tip #1:
Be patient. You did not put on the weight overnight and you will not lose it overnight either.
Weight loss tip #2:
Set goals. Start by making small goals at a time so that you do not easily feel overwhelmed.
Weight loss tip #3:
Keep your body guessing by switching up your workout routines to help avoid plateaus.
Weight loss tip #4:
Do not overtrain! You can only push yourself hard for so long and overtraining will only wear you out and possibly cause injuries.
Weight loss tip #5:
Whatever you eat, always ask yourself whether or not it will help you reach your goals. If not, it is not worth eating.
Heather’s Weight Loss Eating Plan!
1/2 cup of rolled oats, 1 banana and 1 tablespoon of Smuckers all natural peanut butter. Or, I will have a “Ziplock omelet” with 4-6 egg whites, 2 yolks, spinach and mushrooms. I put everything into a Ziploc bag and then boil it. I also have fresh fruit on the side with 2 cups of water.
Hummus and turkey, 1/2 cup of quinoa, 1/2 cup of soybeans and water. Or, I will have a protein smoothie with 1 scoop of whey protein powder, fresh fruit, 1 cup of almond milk and some ice cubes (blend it all up).
Turkey and avocado sandwich on whole wheat bread and fresh veggies. Or, I will have leftover protein (grilled chicken, baked chicken, salmon, tilapia, shrimp) from the previous night’s dinner along with a sweet potato or 1/2 cup of quinoa and water.
Almonds and craisins. Or, Greek yogurt and fresh fruit. Or, an apple with all natural peanut butter. Or, 1/2 sweet potato and a lean protein (grilled chicken, baked chicken, salmon, tilapia, shrimp). Water.
Lean protein (chicken, steak, turkey) and fresh veggies. My protein source is always grilled chicken, baked chicken, salmon, tilapia or shrimp. I cut out all grains and bread after 4 pm. Water.
Meal #6 (optional):
1 scoop of whey protein with water.
Snacks or Mini Meals:
Kashi cereal, cottage cheese, fresh fruit and protein smoothies after my workouts.
Heather’s Weight Loss Workouts!
Workout Routine – Week #1:
- Monday – Chest, triceps and cardio
- Tuesday – Legs and core
- Wednesday – Back, biceps and cardio
- Thursday – Shoulders and core
- Friday – Legs
- Saturday – Rest
- Sunday – Chest, triceps, cardio and core
Workout Routine – Week #2:
- Monday – Legs
- Tuesday – Back, biceps and cardio
- Wednesday – Shoulders and core
- Thursday – Rest
- Friday – Chest, triceps, horizontal training, cardio
- Saturday – Legs
- Sunday – Back, biceps and cardio
Workout Routine – Week #3:
- Monday – Shoulders and sprints
- Tuesday – Rest
- Wednesday – Chest, triceps, horizontal training, cardio
- Thursday – Legs
- Friday – Back, biceps and core
- Saturday – Shoulders and cardio
- Sunday – Legs and core
My cardio is very short but INTENSE! I run sprints or I do 20 minutes on the elliptical. A good sprint session looks like this:
High Intensity Sprint Cardio Workout:
- Walk for 2 minutes
- Run for 30 seconds
- Walk for 2 minutes
- Repeat for 8 rounds
- when you run, go as hard and fast as you possibly can!
Heather’s Helpful Tips!
Set a timer on your phone to eat every 2-3 hours. This will help your body get into a routine for eating on a consistent basis. You have to eat small meals throughout the day so that your body can turn into a fat burning machine. Do not be afraid to eat. Our bodies need clean, nutritious foods. The key is to eat a lean protein and a complex carb at every meal! Protein keeps us feeling full and helps to avoid overeating.
What you do today can improve all your tomorrows! Your day doesn’t have to be perfect, just do your best and never give up! Always remember that every fitness guru had to start from the very beginning too!
My everyday motto that I say to myself: “Today is a new day” and “Fresh start”. Think happy thoughts, exercise and drink lots of water. Don’t just eat, fuel your body. Be healthy and be happy!
You can’t out-exercise a bad diet. Nutrition and exercise go hand in hand. Want six pack abs? You cannot crunch your way to them. Abs are made in the kitchen!
If you want lasting results you have to stop fad dieting and taking diet pills. Learn how to properly fuel your body now! So that when you finally reach your goal you will be able to successfully maintain your weight loss. Can you honestly count calories, cut out carbs, or do those silly diet restriction plans forever? No, you cannot. There is a fool-proof way to lose weight and keep it off forever and the secret is eating clean! Avoid processed foods, fast food, fried foods and anything that has over 5 ingredients listed on the box. Eat 5-6 meals a day and every meal should have a lean protein and complex carb. Drink lots of water everyday (your body weight divided by 2, equals the total ounces of water per day). Water is very important because it keeps your hunger at bay, improves your skin, naturally detoxes and cleanses out your body.
Your health is so important! Please stop putting your health on hold. We only get one body and one life so start now and take care of yourself. You will feel so much better if you feed your body with clean healthy foods and exercise on a regular basis. I promise!
Never be afraid to take a stand when it comes to your health. You do not need anyone’s approval to take care of yourself. It’s okay if nobody understands your new healthy lifestyle. Use this as an opportunity to become a leader and help guide them towards the right direction.
To learn more about me, please visit my Facebook fan page at Heather’s Fitspiration. I answer questions and post daily tips!