Name: Sandra
Age: 44
Family Status: Divorced
Occupation: Associate Financial Advisor
Hometown: London, Ontario, Canada
Pounds or Inches Lost: I lost 48 pounds and 8 dress sizes in 5 months!
Height: 5’3″
Waist: 31″
Starting Weight: 210 pounds
Current Weight: 162 pounds
Sandra’s Weight Loss Story!
When did you become unhappy with your weight?
18 months ago.
What made you decide to lose weight?
In June 2008 when I would have had to buy a size 20 instead of a size 18.
What were the most important changes you made to lose weight?
Joined a fitness club, hired a trainer and changed my diet.
What was most challenging about losing weight?
Nothing has been a challenge! It has been a joy!
How long did it take you to start to see results?
3 weeks into my fitness regimen I started to notice my clothing was fitting better.
How long did it take for you to reach your current weight?
4 months.
How long have you maintained your weight loss and how do you do it?
I am still losing and still training three times a week with a trainer and every other day I do cardio on my own.
How has your life changed now that you’ve lost weight?
I have way more confidence. I am more outgoing and have made many new friends because I am not afraid to approach people any more.
How did ShapeFit help you reach your weight loss goals?
ShapeFit’s are motivational. Their tips make sense and they address the issues that I have personally given thought too. I especially enjoy the ShapeFit weekly fitness newsletter. Their newsletter tips are always interesting, especially those dealing with overtraining signs or injury recovery. It’s never too late in life to get in shape!
Sandra’s Weight Loss Tips!
Weight loss tip #1:
Eat clean.
Weight loss tip #2:
Hit the gym at least 6 days a week.
Weight loss tip #3:
Hire a trainer. It’s worth it!
Weight loss tip #4:
Train hard. It’s your body and your money!
Weight loss tip #5:
Savour your successes and learn from your setbacks.
Sandra’s Weight Loss Eating Plan!
Breakfast:
1 cup of Vector cereal and 1/4 cup of skim milk.
Lunch:
I eat 5 times a day. Mid-morning I have a sugar-free yogurt and a piece of fruit. At 1:00 pm I have 1/3 cup low-fat cottage cheese and soup or a piece of fruit and an energy bar.
Dinner:
Grilled chicken on a multi-grain wrap with salsa. Sugar free yogurt and a piece of fruit.
Snacks or Mini Meals:
WATER! Green tea, tea (black with sweetener). 1 cup of skim milk sometime through the day. Multivitamin every day.
Sandra’s Weight Loss Workouts!
Weight Training:
1 hour, 3 times a week. Yesterday for example, I did:
(3 sets each)
– 15 reps single arm rows 30 pounds DB
– 1 legged lunges with 15 pounds dB in each hand
– Mountain Climbers
– 1 minute of pushups to failure
– Rest 1 minute and do another set
(Similar training for 1 hour total)
– Clean and jerk 30’s to shoulder press
– Get-ups for 1 minute each side with 10 pound dB
– Wall sit with 40 pound dB to failure
– Rest 1 minute and do another set
Cardiovascular:
30 minutes of stairclimber. 40 minutes of beginner ladder squash.
