|Posted by BGF FitnessSite on August 24, 2016 at 12:25 AM|
Thank you all for sending encouraging messages and for the opportunity to be a part of your journey. It has been a challenge to keep up with private messages, so I've put together a FAQ page with answers to the questions I receive most often along with links to some FREE tools to get you started!
((P.S. If you sent a private message, I will respond shortly!))
1. How much weight did you lose?
I lost about 100 pounds and then gained back 10 pounds of muscle, so I usually just say 90 pounds. My highest weight was 229 and my lowest was 130 (That weight was really looooww for my body type). Right now, I am between 140-150.
2. How long did it take you to lose the weight?
It took about 11 months to lose the weight and my body has continually changed for the better as the journey continued.
3. How did you stay on track/focused?
There are really two things that come to mind here… First, that knowledge is power. The more I knew about the health benefits of eating well and moving often, the easier it was to keep going. Second, is to focus on one choice at a time. If I “blew” breakfast, I stopped throwing the entire day away and did not let the guilt party sneak in. Instead I made the best choice the very next time I ate. At some times it literally came down to one meal, one movement, and one day at a time. And that’s 100% okay. Check out the blog link below to read more on falling off the “wagon” and getting back to it like a boss!
4. What are your weight-loss tips?
Keep going. If you miss a workout – keep going. If you eat a not-so-healthy meal – keep going. As long as you keep going, the transformation will come! I’ve put together a few FREE PDF downloads with the basics. To get the FREE tools, subscribe to our email list and they'll come with your welcome email. Just remember that wellness is a journey and what works for one individual might not work for another. Don’t be afraid to try and fail and to try again until you find the combination of food, exercise, and mindfulness practices that work for YOU.
5. How many days a week do you do cardio/weights?
Right now I am not teaching weekly group fitness classes. So I practice Buti Yoga 3-4 days per week and do a lot of walking. I’m not lifting heavy, but there are a lot of body weight and plyometric exercises in Buti workouts, so that is my strength component. It is super important to include strength training during weight-loss. It helps you keep the weight off, improves the appearance of lose skin, and increases muscle mass (decreases body fat), which improves your metabolism. Better metabolism = easier to lose and maintain weight-loss.
6. What are the best exercises to reduce body fat?
Weight bearing and strength exercises, but it’s okay to think outside of the box! That doesn’t mean you have to pump iron, especially if that’s not really your thing. Body weight exercises, walking, and yoga are all great strength workouts to get started with. Check out this upper body workout on the BGF YouTube page to get an idea of the kind of toning workouts you can do. Remember to always listen to your body and take rest when it’s needed.
7. Do you have kids?
Yes, they are 8, 7, and almost 6. ((I had an unplanned C-section with my 5 year old.))
8. How did you tone your arms after losing so much weight?
My arms were a ‘problem area’ until I started doing body weight exercises on a consistent basis. Push-ups, planks, assisted pull-ups, and yoga completely transformed my arms. The key is consistency!
9. Do you have excess skin or stretch marks from losing so much weight and how can you prevent it?
Yup, I do. I have stretch marks everywhere and excess skin below my belly button, but they are not too visible in pictures. Some people will say we have no control over those things and sometimes skin removal surgery is needed after major transformations. However, I do believe there are things that help. Strength training during weight-loss can play a major role in how the body looks after slimming down. I use Ancient Nutrition protein powder made with collagen that helps improve cellulite, skin health, and skin elasticity. Also big on the use of natural oils, exfoliation/dry brushing, and deep breathing to improve circulation. A few things to consider!
Check out these blogs on skin care as well….
10. Are you a trainer?
Yes, wellness is my passion! I am an AFAA Certified Personal Trainer and a 200-Hour Register Yoga Teacher. I’ve also completed AFAA’s Nutrition for Sports Science and Exercise training.
If you're interested in reading more on the "mental/spiritual" aspect of my weight-loss journey, please check out the blog link below! I really try to share things in a way that simplifies health and fitness for others. As always, please shoot me an email if you have specific questions and I will get back to you as soon as possible.
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Categories: Fitness + Motivational