Do you set goals?

Setting goals is one of the major keys to success. Without them you have no plan, and without a plan how do you expect to achieve anything in life? 

Never underestimate the power behind goal setting.

I'll go first.

My goals this month are _____________________________.

1. Get myself & boys back on a good sleeping schedule so that we can all wake up early when it's time to start school.

2. Work on my organizational skills, and learn to better manage my day.

3. Up the intensity of my workouts & really focus on building up my legs. The JRF program is getting really tough, and I need to be mentally strong so that I can push through it.

It's your turn!

Kelsey Byers Feature # 3

Success Story Saturday Feature # 3

Name: Kelsey Byers

Age: 31

Location: Houston, Tx

Before Weight: 176

After Weight: 132

Did you have weight loss surgery? No

Do you have any children? No

Any Social Media Sites that you would like attached to your feature: 

My book: http://www.amazon.com/Eat-Clean-Follow-Your-Dreams/dp/1479373532/ref=sr_1_1?ie=UTF8&qid=1372552376&sr=8-1&keywords=kelsey+byers

Facebook: https://www.facebook.com/fitnessmodelkelseybyers

Twitter: https://twitter.com/kelseybyersfit

Website: www.kelseybyersfitness.com

Kelsey's Weight Loss Story

Were you overweight as a child?

I was never overweight as a child. Even as a teen, I was very active in sports and was a string bean. It wasn’t until I graduated high school that my habits changed and I started gaining weight.

What caused your weight gain?

I gained fifty pounds my first two years in college. I started eating fast food, drinking alcohol and quit working out. With the decreased activity level and bad habits, the weight snuck up on me. In a matter of two years, I went from a size four jeans to a size fourteen. I knew I needed to make a lifestyle change.

What were some of the biggest struggles that you faced while overweight?

The hardest part about losing the weight was finding ways to stay motivated and actually changing the way I viewed food. I used to view it as entertainment, but I started losing weight once I focused on nutrition and looked at food as fuel. I avoided eating fast food and drinking alcohol. The weight slowly came off. It took me several years to lose my weight because I did not understand the value of a clean meal plan. Once I got to a size eight jeans, I felt happy and healthy. At that point I realized that I was ready to take fitness to the next level. I started lifting weights and hired a nutritionist. That’s when my body really started to reshape itself.

Was your self esteem and relationships with others affected due to being overweight?

My weight gain definitely affected my self esteem. My self confidence was low and it made me feel insecure about dating. I had several relationships that centered around the drama-and-partying lifestyle. I was not happy. I wanted someone who wanted me for me, not just because I fit into their lifestyle. I needed to figure out how to love myself before I could expect someone else to love me.

Did you avoid going out or being in pictures with others?

I loved going out with friends. My thin friends got plenty of attention from guys and I always wondered what I was missing. I always had a camera with me so I was always in pictures. I am thankful for those pictures now because little did I know, they would be my “before” pictures that would motivate so many people.

What was your breaking point. The moment where you said ENOUGH! And you

decided to regain control of your life?

I was fed up with the woman I saw in the mirror. I was always shopping, searching for that perfect outfit to make me feel good. I finally realized that when you feel great in your own skin, you can wear anything with confidence.

How did you begin? For example: Did you hire a personal trainer, maybe join a

weight loss center, buy self help books, use the internet for information?

I met my now-husband, Kent, and he encouraged me to start lifting weights. He explained that it would tone me and add shape, not make me bulky. He was right! We started cooking in my apartment versus going out to eat for dates. I remember cutting out alcohol for one month and losing close to eight pounds! That was a big sign for me to cut back on the drinks.

What tools did you use to help you during your journey? For example: Did you

use any fitness trackers, phone apps, food log, diary, vision boards?

I started tracking my workouts and meals in a planner. I looked to fitness magazines for motivation, recipes and workouts. I started a vision board of my favorite athletes and placed it in my office so I would see it every day. What really kept me focused was taking progress pictures. It allowed me to watch my body changing and that kept me challenging myself in the gym.

Lets talk about your Diet Plan. Did you count calories, follow a specific diet, hire a nutritionist?

I hired my nutritionist, Kim Porterfield, in March 2010. She showed me how to meet my goal of becoming a fitness model. Within just four months of consistent clean eating, my body had completely reshaped itself. I eat every 3 hours, 5-7 meals a day. Each meal consists of a lean protein, complex carb and veggie. I also eat healthy fats in moderation. It really is a lifestyle change, not a diet.

Did you take any diet pills, supplements, energy drinks, protein shakes, meal replacement shakes?

I don’t believe in diet pills. I believe in something you can do for life. Clean eating is the only thing that has worked for me. My definition of clean eating is choosing non-processed meals every 3 hours, 5-7 meals a day.

I use Labrada Nutrition Lean Body for Her shakes as meal replacements when I am on the go. They taste great and make it impossible for me to miss a meal. I take a multi-vitamin and fish oil.

Stay tuned for my next 12 week challenge on the Labrada Nutrition website: http://www.labrada.com/kelsey-challenge

Were there any supplements listed above that you feel were a waste of money?

I would focus on your meal plan before you spend money on supplements. You can’t out train a bad diet, so focus on your meal plan. Supplements only “supplement” a clean nutrition program. It would be wise to keep a great meal replacement shake on hand in case you get busy with work, traveling, etc.

Anything you highly recommend people try?

I just wrote my first book, which I am proud of. I share my journey, motivation, meal plan and exercise plan. It has already helped thousands of people. I am just blessed to be able to share my story with the world.

My book link:

http://www.amazon.com/Eat-Clean-Follow-Your-Dreams/dp/1479373532/ref=sr_1_1?ie=UTF8&qid=1372552376&sr=8-1&keywords=kelsey+byers

Please tell us about your exercise part of your journey.

What was your plan of action?

I aim at staying active four to five days a week. I sit behind a desk at my full time job, so it’s important for me to be active as often as possible. Nutrition determines 80% of what you look like, so as long as I keep my meal plan clean, I feel great. I lift weights 4-5 days a week and do cardio three days for about 30-40 minutes on the elliptical.

Did you join a gym, hire a personal trainer, or workout at home?

I have a gym membership, but also workout at home with resistance bands and dumbbells. I add workout videos to my YouTube channel to help guide women in the gym.

What kind of workouts did you do? Did you get ideas online, use fitness dvds?

I typically lift weights and use resistance training. Bodybuilding.com is a great resource for workout videos.

Please list the struggles that you faced when you first started exercising.

It’s frustrating at first because it’s natural to want results after one or two workouts. That is just not realistic. Just know that it takes several months of consistent clean eating and working out to see results. You may start feeling better immediately after you workout, so that’s a quick benefit. Working out just makes me feel productive and happy. It keeps my attitude positive.

What helped you push through & refuse to give up?

Taking progress pictures and measurements really pushed me to keep going. Watching my body change through photos was a strong factor in staying motivated.

How long did it take you to start seeing visual changes?

It took three to four months of consistent clean eating and training to see big results.

How long did it take you to reach your goal weight?

It took me several years to lose my fifty pounds through trial and error with eating healthier. It only took three to four months to see a big change once I hired my nutritionist. I could have lost my weight years earlier had I only known the value of a clean meal plan.

How long have you maintained your weight loss and how do you do it?

I have kept the weight off for almost four years. I just stay active and stick to my meal plan year round.

How has your life changed now that you've lost the weight?

I have been blessed with an amazing platform to reach out to many people with my story. I am a Labrada Nutrition spokesmodel for Lean Body for Her. I have also appeared in over ten fitness magazines, including the cover of Oxygen Magazine. I just keep setting big goals and going after them.

Has your confidence improved?

My confidence has improved and I learned to love my body. I am proud of my results and the confidence comes from the fact of knowing that I have the control to achieve any goal with fitness.

Do you have any loose skin from the weight loss?

I do not have loose skin. I lost my weight over several years, so it wasn’t an overnight type of transformation. I was also in my early twenties during my transformation and I think it makes a difference in the elasticity of skin.

If you do, how does this make you feel? N/A

Do you have any tips or words of advice for anyone who might be afraid of this issue?

My advice would be to focus on your nutrition first. I have seen people lose weight focusing on nutrition alone. I think the biggest misconception is that you have to spend hours in the gym to get great results. Just do something active 45-60 minutes, three to five days a week, eat clean and you will see great results.

Do you have any weight loss tips that you would like to share with everyone?

See above.

Please list an example of what your typical meal plan looks like for the day. Don't

forget to include the serving size & your beverages.

You can check out my book for my meal plan and recommended serving size. I eat every 3 hours, 5-7 meals a day.

My book: http://www.amazon.com/Eat-Clean-Follow-Your-Dreams/dp/1479373532/ref=sr_1_1?ie=UTF8&qid=1372552376&sr=8-1&keywords=kelsey+byers

Please list your workout routine for the week. .

Monday- Shoulders and abs, 40 min of cardio

Tuesday- Glutes and legs

Wednesday- Rest

Thursday- Chest and triceps, 30 min of cardio

Friday- Back and biceps, 30 min of cardio

Saturday- (Optional) Work weakest body part- glutes for me

Sunday- rest

Thank you for your reading ! Just remember, eat clean and follow your dreams!

Kelsey Byers

Marie Carrier Feature # 2

Success Story Saturday Feature # 2

Name: Marie Carrier    

Age:30

Location: Sacramento CA

Before Weight: At my heaviest when pregnant 410

After Weight: 265 as of this morning :)

Did you have weight loss surgery? No

Do you have any children? 2 girls, age 3 and 4

Marie's Weight Loss Story: 

Were you overweight as a child? NO

What caused your weight gain? 

Meeting my husband and being so happy in the relationship.  We would always go out to dinner and enjoyed it.  Never really exercised and that's when the weight started to come on.  Gained the weight slowly over the years and then when I got pregnant I felt like I could really eat whatever I wanted and I just packed on another 85 pounds.

What were some of the biggest struggles that you faced while overweight?

I struggled with the fact that I was at 400 lbs and I thought there was no way that I could lose 150-200 lbs.  Its seemed like it would be impossible and I really struggled with changing by eating habits, because I loved food. 

Was your self esteem and relationships with others affected due to being over weight?

It was bad.  I never wanted to go out in public with my husband for fear I couldn't fit in a booth, or that people were looking at me thinking how disgusting of a pig I looked and why would my husband be with someone like that.  Keep in mind, my husband was not heavy at all!!!

Did you avoid going out or being in pictures with others?

I hated taking pictures.  I would avoid them at all cost because I didn't want to see myself on camera or in a picture, it would hurt too much.  I also didn't want people to see me in pictures either.

What was your breaking point. The moment where you said ENOUGH! And you decided to regain control of your life? 

I had several.  When I went to the store to try on clothes and I was now in a size 26!!! I couldn't believe that.  I could only go to 2 stores if that to buy clothes, and even when I did I still felt gross.  I just wanted to hide in the house and stay away from everyone.  I decided that I cant live like this anymore and I had to do something about it.  Especially after having my kids, I knew I wanted to be a good example.  I also thought about all the vacations I wanted to take with my kids, like going to Disneyland, but I knew at that weight I probably couldn't get on the rides, and that thought was frightening.

How did you begin? For example: Did you hire a personal trainer, maybe join a weight loss center, buy self help books, use the internet for information?

I did not go to a gym.  I bought a treadmill, elliptical, jump rope and weights.  Just starting working out from home.  I was a lot easier and realistic for me to do.  Especially when I had kids.

What tools did you use to help you during your journey? For example: Did you use any fitness trackers, phone apps, food log, diary, vision boards?

The biggest thing for me, and still is to this day is the food journaling.  I write down all food I put in my mouth so I can see exactly what im eating on a daily basis.  I also you my fitness pal to input my exercises and follow other friends on their progress.  I also loved watching the Biggest Loser, and that really inspired me and I took in good advice from the trainers on that show.

Lets talk about your Diet Plan. Did you count calories, follow a specific diet, hire a nutritionist?

yes, I count calories.  It may not work for everyone, but it really works for me.  I eat around 1700-2000 calories on a workout day and 1400-1650 calories on a non workout day.  I also eat every couple of hours and DO NOT eat past 6:30 pm

Did you take any diet pills, supplements, energy drinks, protein shakes, meal replacement shakes?

No pills or supplements for me.  Just good ole exercise and changing eating habits.

Were there any supplements listed above that you feel were a waste of money?

Anything you highly recommend people try?

NO

Please tell us about your exercise part of your journey.

I slowly started working out on the treadmill at a slow pace until my stamina was a little better then I  would bump up my incline to 5% then 7% then finally the max on my treadmill at 10% incline at 3.2 MPH and would do that for 30-40 minutes straight.  I only did cardio 3 days a week and weights 2 days a week. 

What was your plan of action?

My plan was to start off slow and see what started working for me.  That's when my thought process started to change on what I ate and how much of.  I also stopped drinking soda in January on 2011 and will never go back to that stuff again.  that wasn't too hard for me at all. Then I started to portion my food better and make healthier choices.

Did you join a gym, hire a personal trainer, or workout at home?

I worked out at home.

What kind of workouts did you do? Did you get ideas online, use fitness dvds?

Just the basic walking/jogging/incline on treadmill and then would alternate with the elliptical

Please list the struggles that you faced when you first started exercising.

When I first started I thought I was going to die.  I was out of breath, couldn't go that far and thought it was too hard to do

What helped you push through & refuse to give up?

What helped me push through was knowing how unhappy I was in this body and how I couldn't go another day not doing something about it.  I also thought how it wouldn't be fair to my children to have a mother who was so insecure and never wanted to be out in public.

How long did it take you to start seeing visual changes?

I was so heavy that I didn't start to see changes for about 4 months.

How long did it take you to reach your goal weight?

Its taken me a few years to lose the weight I have lost, but I still have another 40-50lbs that I still want to lose.  Im 5'11, so I know I will never weight 150lbs, but at 200-225 I look and felt my best.

How long have you maintained your weight loss and how do you do it?

Well im still in the process of losing weight.  I have had struggles and had gained back 25 lbs last year, because I fell off the wagon and it took me forever to get back on.  But I have since then realized I MUST continue to lose this weight so I have continued to lose weight again

How has your life changed now that you've lost the weight?

Its made a big difference.  I go out more, im more social and will sometimes take pics(Im not fully comfortable taking them though).  I took my kids to six flags and was able to ride the roller coasters and that was THE BEST FEELING EVER. I have more confidence which feels great.

Has your confidence improved?

Yes, but I am not fully there as I still need to get the rest of this weight off.  It seems like the closer to my goal I am, the slower and harder it is to get the rest of the weight off and sometimes I get so down on myself especially when I worked my butt off to only lose 1.6lbs,and that's for 2 weeks.  It can get so depressing.  I feel better and notice changes in my clothes, but sometimes that scale wont fricking budge!!!!!  I know that's not the important part and its just a number.

Do you have any loose skin from the weight loss?

I do, and I really hate it.

If you do, how does this make you feel?

Although I don't have as much fat to try and hide, I still have loose skin that I have to try and hide, which I cannot stand.  but I would rather have loose skin over all that fat suffocating my organs and stripping me of my happiness.  Once I get to my goal, I will probably consider some type of surgery to remove it.

Do you have any tips or words of advice for anyone who might be afraid of this issue?

Just be honest with yourself

Do you have any weight loss tips that you would like to share with everyone?

never give up and know that you can achieve anything you put your mind too.

Please list an example of what your typical meal plan looks like for the day. Don't

Bfast- 2 scramble eggs with 14 all natural almonds.

Lunch-6 inch wheat turkey sandwich from subway.  No cheese, or mayo.  Just veggies and a little bit of mustard with 14 soy crisps

Dinner-Baked chicken, steamed broccoli and 1/2 of brown rice

Snacks in the middle of meals- Apples, almonds, grapes, lowfat string cheese, greek yogurt, banana, carrots, etc. The only thing I drink is water.  I drink about 100 oz daily.

forget to include the serving size & your beverages.

Please list your workout routine for the week. .

Monday-35 Min on treadmill at 10% incline, 3.2 mph.  then some squats and leg lifts

Tuesday-30 min treadmill at 4.0 mph, also walk 20 mins at lunch time at work.

Wednesday-off

Thursday- 40 min treadmill at 3%incline, 4.0 mph. Also walk at work for 20 min. Do Arm weights for about 20 min at home.

Friday-off

Saturday-off

Sunday-40 mins on treadmill at 10% incline, 3.0 mph.  jump rope 500 times

Rick Wyckoff Feature # 1

Success Story Saturday Feature # 1

Name: Rick Wyckoff
Age: 34
Location: Oklahoma City, OK
Before Weight: 426
After Weight: 240

Did you have weight loss surgery? No
Do you have any children? No

Any Social Media Sites that you would like attached to your feature: Please post
links here : www.facebook.com/ConstructingANewRick

Rick's Weight Loss Story

Were you overweight as a child? Yes

What caused your weight gain? 

Not really sure. The weight just kinda came on in the second grade. I was active as a kid. But every month, my parents had to buy me new clothes. The weight came on quick and just stayed on.

What were some of the biggest struggles that you faced while overweight? 

Self confidence was huge. I never had the confidence to make many friends or let alone date. So I grew up a pretty lonely kid and been lonely as an adult.

Was your self esteem and relationships with others affected due to being over
weight? Did you avoid going out or being in pictures with others?

Hah, funny that this is the next question, cause yes, I feel like my weight has created a wall around me. Growing up overweight and being bullied and outcast has made it extremely difficult for me to relate to others and to open up or allow others into my life. As a result, I'm a very lonely guy. Still to this day, I lack self confidence to date or to socialize. I always made sure someone was in front of me in pictures.

What was your breaking point. The moment where you said ENOUGH! And you
decided to regain control of your life?

I think it was several things, but the breaking point was a pizza binge. I was up that night, sick with indigestion, and just thought about how much of a waste my life was becoming. There was so much I wanted to do. I was worth an effort. Those thoughts just kept going over and over in my head.

How did you begin? For example: Did you hire a personal trainer, maybe join a
weight loss center, buy self help books, use the internet for information?

I began by watching motivational videos and getting in touch with one gentleman in particular. Eli Sapharti's transformation was just incredible and he sounded genuine in wanting to help others. So I contacted him and he took me on as a client. He really got my had in the right place and taught me to take this one step at a time.

What tools did you use to help you during your journey? For example: Did you
use any fitness trackers, phone apps, food log, diary, vision boards?

I didn't have a whole lot of tools per se. Other than having Eli there to bounce ideas off of and lead me through a program to get started. I didn't count calories. I didn't keep a workout journal. My first week, I just gave up fast food and walked 15 minutes everyday. I still ate junk, but it was a step in the right direction. 

Lets talk about your Diet Plan. Did you count calories, follow a specific diet, hire a nutritionist? 

No, none of the above. My approach was to keep it simple. I slowly transitioned my diet to one that was healthier, i.e. contained more meat, vegetable, fruits, healthy fats... I slowly weened myself off of sugars and processed foods.

Did you take any diet pills, supplements, energy drinks, protein shakes, meal
replacement shakes?

I didn't rely on any of that for my weight loss. I took a multi vitamin and Omega 3s but that's all.

Were there any supplements listed above that you feel were a waste of money?

I didn't really get into supplements until recently. Now that I'm trying to build muscle, I've been trying out a few things. But when I first started and after losing over 160 pounds, I didn't use any supplements.

Anything you highly recommend people try? I strongly suggest growing to love good wholesome healthy food.

Keep it natural, not in a can or with a list of a bunch of ingredients.

Please tell us about your exercise part of your journey.
What was your plan of action? One step at a time.
Did you join a gym, hire a personal trainer, or workout at home?

I started off working out at home. Actually for the first few months, I just walked. That was my workout. And at over 400 pounds, it was perfect for me.
What kind of workouts did you do? Did you get ideas online, use fitness dvds? Just walking. It's all I needed to get started. At 400+ pounds, gyms were intimidating, personal trainers were too expensive, dvd's seems gimmicky. But I could walk!

Please list the struggles that you faced when you first started exercising.
What helped you push through & refuse to give up?

Having some trust in Eli that this was the way to go. I had to have faith that just walking would lead to weight loss and it did! The results added to my drive.
How long did it take you to start seeing visual changes? It took a few weeks for me. I had A LOT of weight to lose and it was melting off fairly quickly at first. 10 pounds the first week.

How long did it take you to reach your goal weight?

What goal weight haha? I don't have a goal weight. I do have a goal lifestyle though! To me that's FAR more important than a number on the scales.

How long have you maintained your weight loss and how do you do it? I'm not at where I want to be yet. 

How has your life changed now that you've lost the weight? 

I'm more outgoing. I'm not intimidated by athletes or fitness people now. The gym is my second home haha. I still struggle with self image and self confidence though.
Has your confidence improved? It has, but I still struggle socializing and trying to date.

Do you have any loose skin from the weight loss? Yes a lot... it doesn't help with the self confidence.

If you do, how does this make you feel? Frustrated is the best word. You spend months and years trying to lose nearly 200 pounds and all you hav to show for it is a scared body that no one finds attractive. 

Do you have any tips or words of advice for anyone who might be afraid of this
issue?

Don't let it stop you. Your health is far more important than how you look.
Do you have any weight loss tips that you would like to share with everyone? Take it one step at a time. Don't make it overly complicated. Weight loss doesn't have to be complicated or overwhelming. Focus on today. Do what you know you need to do today. Today is the only day we have, so make it count!

Please list an example of what your typical meal plan looks like for the day. Don't forget to include the serving size & your beverages.

My meal regimen and workout routine is property of Jeremy Reid Fitness and not sure I should share it.

But here's some guidelines that I follow.

Breakfast is a shake that my doctor recommends:
8:00am OptiCleanse protein by Xymogen, liquid chlorophyll, maca powder, sprouted chia seeds, glutamine, and berries
I try and eat something every 2.5 - 3 hours during the day. Each meal includes a protein, a carb (like brown rice or sweet potato) and a vegetable. 

Please list your workout routine for the week. . I usually workout one bodypart once a week for about 1.5 hour a day. Right now I'm doing cardio twice a week.

Thank you for reading!

Heather Fearneyhough Feature # 1

Success Story Saturday Feature # 1

Name: Heather Fearneyhough
Age: 25
Location: Augusta Georgia
Before Weight: 254
After Weight: 118
Current Weight: 129-133

Did you have weight loss surgery? No

Do you have any children? Yes, Two boys.

Any Social Media Sites that you would like attached to your feature: Please post links here : www.facebook.com/HeatherFITspiration

Heather's Story:

Were you overweight as a child? I leaned toward the chunky side, but I was never obese.

What caused your weight gain? Example: Pregnancy, binge eating, slowly gained over the years.

During my first pregnancy I let myself go. I ate whatever I wanted, whenever I wanted. I quickly became addicted to food, and would eat because it made me feel good. I would use being pregnant as an excuse. I gained 80 lbs in less than 9 months, weighing in at 209 lbs.

After my first son was born, I got sick with severe post partum depression. I stayed hidden in our apartment. My food addiction got even worse. I began to eat in secret and started to binge eat. I never purged afterwards. I just enjoyed eating large quantities of food because I enjoyed feeling full. Food made me feel happy.

I had our local IHOP on speed dial, and almost every night after my husband would go to bed I would order my regular chocolate chip pancakes, with a fiesta omelet, and an order of cheese sticks.

Needless to say.. I quickly put on another 20 lbs.

After several months of being treated for my Post Partum Depression I started to feel like myself again. The depression medication helped me with my food cravings, I did not feel the need to “binge” anymore. My grandmother signed me up for weight watchers, and just as I started to lose weight..
Guess what happened? I got pregnant AGAIN!

During my second pregnancy I went from 214 lbs up to my heaviest 254 lbs.

What were some of the biggest struggles that you faced while overweight?

Before I decided to lose the weight.. Everyday was a struggle for me.  I was sick all of the time, and on several different medications for my insomnia and anxiety problems.  I could barely keep up with my boys. I was always tired, out of breath, and I felt absolutely miserable. I was ashamed, embarrassed, and dodged as many family events as I could.

It was also hard on me because I had a hard time finding clothes. I just felt yucky in everything. Its kind of hard feeling cute when you can barely zip up a pair of size 20 jeans right?

Was your self esteem and relationships with others affected due to being over weight?

Yes, tremendously. I hit an ultimate low during that period of my life. There are no words to describe how miserable and worthless I felt. I shut down. I avoided everyone. I was even too afraid to go grocery shopping because I feared former classmates would see me.

Did you avoid going out or being in pictures with others?

Yes. I avoided every photo that I could. The only reason that I have pictures of me during that time period was because of my mom. She would make me take photos, and told me that I better smile pretty or else everyone is gonna see my stinker face. Every photo that you see of me smiling... I was crying on the inside. I hated myself. I felt like the most worthless person on earth. I didn't understand why I had to be such a failure as a mother, and wife. I was afraid that my husband was going to leave me for a better woman.

What was your breaking point. The moment where you said ENOUGH! And you decided to regain control of your life? 

My turning moment was when my son Caleb took off running from me at the mall. I was so big that I could not catch up to him. I will never forget the panic mixed with that God Awful burning sensation in my throat

That was the wake up call that I needed to bring me to that point where I said ENOUGH WAS ENOUGH! I had a family to take care of.. and I was not going to live one more day living in this world as an empty shell.  

I got my butt up off the couch and I fought for my life! And I 

fought to be the mother that I was suppose to be.

I refused to live one more day feeling sorry for myself & missing 

out on so many important memories. 

Once I had my mind set. 

NOTHING stopped me from reaching my goals.

My two little boys are the reason I decided to change my life. 

Whenever I felt like quitting or caving into eating junk food I 

thought about them and I was able to stick with it.

How did you begin? For example: Did you hire a personal trainer, maybe join a weight loss center, buy self help books, use the internet for information?

My Nana gave me a book called Eat Clean Diet. I read the book cover to cover over the weekend. I loved that the book teaches that you don't have to “diet” in order to lose weight. Totally opposite of what I expected coming from a book with the word “DIET” on the cover.
The book promised lasting fat loss without fad dieting, counting calories, or doing anything drastic.
So I began by making small gradual changes because I wanted to keep my weight loss off for good..I knew that I needed to make a lifestyle change, and that is exactly what I did.


What tools did you use to help you during your journey? For example: Did you use any fitness trackers, phone apps, food log, diary, vision boards?

I kept a food journal and logged everything that I ate. I also used a planner book and would write out a months worth of exercise routines rotating my workout dvds. This really helped me stay on track.I also used a timer on my phone so that I was reminded to eat every 3 hours.

Some of my favorite fitness apps are : Nike Training Club, My fitness pal, and Tabata timer.

Lets talk about your Diet Plan. Did you count calories, follow a specific diet, hire a nutritionist?

I never counted calories. I followed the Eat Clean Diet guidelines as best as I could. I would eat every 3 hours on a schedule. Every meal was a lean protein + a complex carb from whole grains, veggies, fruits. I also drank nothing but water.

Did you take any diet pills, supplements, energy drinks, protein shakes, meal replacement shakes? 

Women's daily multivitamin, BCAA, CLA, and whey protein shakes made with MRM all natural whey protein.

Yes I did use energy drinks. I have used 5 hour, Sugar Free rockstar, and Sugar Free redbull before.

Were there any supplements listed above that you feel were a waste of money? Anything you highly recommend people try?

I highly recommend everyone try taking CLA & BCAA supplements. The CLA helps with fat loss and building muscle definition. And the BCAA helps with muscle soreness & growth.

I'd say that the energy drinks are a waste of money. Nothing that a cup of coffee or green tea, plus daily vitamins can't do.


Please tell us about your exercise part of your journey.
What was your plan of action? Did you join a gym, hire a personal trainer, or workout at home?

The exercise part: In the very beginning of my fitness journey I weighed 254 lbs. I was very out of shape and could barely walk for 10 min intervals without getting completely winded. My throat burned and my body ached unbelievably during the first few weeks. I paced myself and slowly added 5-10 min to my total walking time.. Until I was able to briskly walk 45 min without being out of breath.

 I then progressed to using workout dvds in my living room that incorporated weight training, and continued using dvds for several months. 

Once I lost the majority of my weight I wanted more definition, and found that my workout dvds were not providing me the results I was after. I began researching bodybuilding and fitness on the internet. I started to create my own workout routines following a split training method and could not believe the changes I started to see with my body. 

What kind of workouts did you do? Did you get ideas online, use fitness dvds?

At started out by using home fitness dvds. The firm, p90x, turbofire, chalean extreme.

Once I lost the majority of my weight I wanted more definition, and found that my workout dvds were not providing me the results I was after. I began researching bodybuilding and fitness on the internet. I started to create my own workout routines following a split training method and could not believe the changes I started to see with my body. 

Please list the struggles that you faced when you first started exercising. What helped you push through & refuse to give up?

The first few weeks were hell. I was miserably sore. My throat burned from being out of shape. I honestly thought that there was no way I was gonna be able to keep going.
My boys were my reason to push through. Without them motivating me every single day to be a better mommy for them.. I honestly don't think that I could have done it.

How long did it take you to start seeing visual changes? 

People around me started complimenting me around month 2. But it wasn't until I got back into my pre pregnancy size 8 pants that I finally looked in the mirror and said WOW.

I am now a size 2-4 depending on the brand.

How long did it take you to reach your goal weight? 

It took me 8 months to lose about 120 lbs. And another year to lose 16 more. plus tighten and tone my body head to toe.

How long have you maintained your weight loss and how do you do it?

I have maintained my weight loss for over 3 years. The reason why I am able to maintain my weight loss is because I made a lifestyle change from day 1.

How has your life changed now that you've lost the weight? Has your confidence improved?

I feel alive again. I feel happy knowing that all of my hard work was one of the best decisions I have ever made. I gave my boys a precious gift. I was able to give them the mommy that they deserve.

My confidence improved the day that I was able to hold my son in one arm, and a bag of groceries in the other. That is when it finally clicked in my head that if I had not lost the weight this would have never been possible. I now believe in myself and my abilities to achieve anything that I set my mind too. I am a super mom!

Do you have any loose skin from the weight loss? If you do, how does this make you feel? Do you have any tips or words of advice for anyone who might be afraid of this issue?

I do have loose skin. I use to let it get me down, and I hated to go to the beach. My loose skin is really bad on my inner thighs, stomach, under arms, and legs. Okay that's pretty much everywhere isn't it? Lol

You cannot tell from photos that I have it, but when I sit/lay down or bend over that is when you can see it.
I wear Leggs sheer pantyhose, even when I go swimming. I don't care if people think I look weird wearing pantyhose to the pool. It makes me look and feel better about myself so I just do it :)

I have also learned that if I focus my training primarily on lifting weights, and limit myself on cardio my body looks tighter all over. If I slack off from lifting weights you can really see my loose skin looking worse, especially under the arms. I have to do tricep exercises religiously or else I have bat wings.

My advice to anyone that may be afraid of the loose skin issue. Don't be. Its only a cosmetic issue. You can have the loose skin removed one day.

Keep your focus on all of the positive things that will come from the weight loss.

Do you have any weight loss tips that you would like to share with everyone?

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.

Weight loss tip # 6 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.

Weight loss tip # 7: 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.

Weight loss Tip # 8 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!

Please list an example of what your typical meal plan looks like for the day. Don't forget to include the serving size & your beverages.


8 am Meal # 1- Whey Protein Shake with 1 scoop vanilla MRM all natural whey, ½ cup frozen berries, ¾ cup no sugar added almond milk. 2 Tbl spoons of PB2., ice. Blend. Side of ¼ cup Country Style Muesli

10 am Meal # 2- 1 slice Ezekiel Bread toasted with 1 TBL spoon almond butter spread on it, and ½ banana sliced & put on top. Side of ½ cup greek yogurt sweetened with stevia or truvia.

12 pm Meal#3- 2.5 0z of baked/grilled chicken or 2.5 oz of fish. Either salmon or tiliapia. 1 small baked sweet potato or I will slice the sweet potato into wedges and make baked fries. And a big salad. I make my own dressing.

2:30 pm Meal #4 2.5 oz Sauteed Chicken, veggies, onions, mushrooms. Then I put into an ezekiel wrap.

5:30 pm Meal # 5 1 Homemade Turkey Burger Patty, Grilled Veggies, baked baby red potato slices

7:30 pm Meal # 6 Left over Turkey Burger Patty chopped and sauteed with veggies and then mixed in a bowl with ¼ cup quinoa.

9:30 pm Meal # 7= 1 scoop whey protein with 1 cup water.


Please list your workout routine for the week.
.
This is what my personal training in the past has looked like. I am currently doing the Jeremy Reid Fitness 12 week program. I cannot share what my weeks look like as of now because the program has not been released yet.


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!
  

Thank you for reading my story!
- Heather Fearneyhough