Name: Denise Fields
Why I Got Started
I started focusing on my health and my fitness because I knew that my diet and my weight were spiraling out of control. I was eating literally whatever I wanted, and I was not working out at all. I reached my heaviest weight of just over 200 pounds at 5-foot-3. Most, if not all, of my meals were eaten out at fast food and other restaurants. My size 14 clothes were becoming too tight, and I completely lacked energy. I knew that I needed to do something, but I had no clue where to begin trying to lose 70-plus pounds. When I hit my 29th birthday, I decided that, for the next year, I would focus on being in the best shape of my entire life. I wanted to look and feel fabulous by my 30th birthday. I believed I would best accomplish my goals with the assistance of a personal trainer. I knew that I needed the motivation and accountability. I did some quick research, and found Diana Chaloux, a personal trainer in Kansas City, Mo. Based on my goals, Diana created a custom diet and workout program for me.
How I Did It
My personal trainer, Diana Chaloux, created a custom diet for me which consisted of 6 small meals per day, with a total of roughly 1500 calories. The staple foods in my diet are oatmeal, Optimum Nutrition Whey Isolate, lean proteins (chicken, turkey, tuna and lean beef), almonds, olive oil, sweet potatoes, brown rice and vegetables.
I also began working out on a regular basis. I did cardio 5 days per week, and I strength training 3 days per week. When I started working out, my cardio consisted of 40 minutes on the elliptical machine or on a stationary bike. Diana also created a strength training program for me I performed 3 days per week.
As my cardiovascular health began to improve, I decided that I wanted to begin running. Initially, I could only run for a couple minutes at a time, after a couple months, I began running 5Ks. I started to increase my distance, and I completed my first half marathon in October 2010. Now, I run 8 miles 3 days per week and 12 miles 1 day per week, and I'm training for my second half marathon. Now, at age 30, after losing 70 pounds, I'm in the best shape of my entire life!
- Glutamine: 5g
- ½ cup Oatmeal with Cinnamon
- 1 scoop of Optimum Nutrition Whey Isolate mixed with Water
- 1 small piece of Fruit
- 6-8 Almonds
- 1 serving Optimum Nutrition Whey Isolate
- 1-2 cups of steamed Vegetables
- 1 slice of Whole Wheat Toast
|TERMS YOU'LL NEED TO KNOW|
Day 1: Rest or Light Cardio
- Short jog or 30 minutes on the Elliptical
Day 2: Arms
- Cable Hammer Curls: 3 sets of 12-15 reps
- Hammer Curls with Dumbbells: 3 sets of 12-15 reps
- Reverse Curl: 3 sets of 12-15 reps
- Tricep Pressdown: 3 sets of 12-15 reps
- Overhead Tricep Extension: 3 sets of 12-15 reps
- Reverse Grip Triceps Pushdown: 3 sets of 12-15 reps
- Cardio: Running or Elliptical for 45 minutes - 1 hour
Day 3: Shoulders/Back
- Overhead Press with Barbell: 3 sets of 12-15 reps
- Front Raise with Weighted Plate: 3 sets of 12-15 reps
- Barbell Row: 3 sets of 12-15 reps
- Wide-Grip Lat Pulldown: 3 sets of 12-15 reps
- Cardio: Spin Class for 50 minutes
Day 4: Chest/Abs
- Smith Machine Bench Press: 3 sets of 12-15 reps
- Pushups: 3 sets of 12-15 reps
- Incline Chest Flyes: 3 sets of 12-15 reps
- Decline Chest Flyes: 3 sets of 12-15 reps
- Abdominal Crunch: 2 sets of 20 reps
- Air Bike: 2 sets of 20 per side
- Reverse Crunch: 2 sets of 20 reps
- Cardio: Running for 45 minutes
Day 5: Legs/Plyometrics
- Glute Kickback: 2 sets of 15, per leg
- Leg Extension: 3 sets of 12-15 reps, on each leg
- High Knee Raises: 30 reps
- Seated Leg Curl: 3 sets of 12-15 reps, on each leg
- Weighted Squats: 3 sets of 12-15 reps
- Weighted Plie Squats: 3 sets of 12-15 reps
- Step-ups: 3 sets of 12-15 reps
- Jog in place for 1 minute
- Calf Raises: 3 sets of 12-15 reps, on each leg
- Stationary Lunge: 3 sets of 12-15 reps, on each leg
- Cardio: Spin Class for 50 minutes
Day 6: Cardio
No strength training
Day 7: Cardio
No Strength Training
Suggestions for Others
Don't give up! Transformations are hard, and there will be setbacks, plateaus and mistakes. The key is to get back on track and keep pressing forward! If you have a significant amount of weight to lose like I did, set small goals and celebrate the milestones with something that will complement your program, like a massage or facial.
Don't beat yourself up about an occasional slip-up or mistake. The key to a successful transformation is slow, controlled weight loss through a clean diet and consistent exercise. Also, don't be afraid to change your workout up every once in a while to overcome weight loss plateaus.
Finally, surround yourself with positive influences and encouraging people!
Hitch Fit Personal Training: For more information on Hitch Fit or personal training with Diana Chaloux visit www.HitchFit.com for online weight loss programs available worldwide, or if you live in Kansas City and are interested in one on one personal training visit www.HitchFitGym.com. Visit Diana's personal website at www.dianachaloux.com or write to Diana.Chaloux@yahoo.com.
Photographic Credit: After pictures are courtesy of David Bickley at www.DavidBickley.com.
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