If you are just now tuning in with the Fit & Happy Winner Challenge, here is a brief background summary of our current challenger, Danielle:
Danielle is on a mission to lose weight, gain stamina, and be healthier. She wants to be comfortable in her own skin and tone her body. She is soon to be 40 years old and she knows she needs to make a complete lifestyle change to achieve her ultimate goals and feel truly happy. She signed up for the Fit & Happy Winner Challenge to have a personal trainer who will give her the perfect program and hold her accountable to help her get fit and happy. Read Episode 1 to learn about the details to this Fit & Happy Winner Challenge.
Danielle’s Starting Point:
Waist: 41 inches
Hips: 50 1/2 inches
Tricep: 14 inches
Chest: 45 inches
Here is an update on Danielle’s progress and my list of recommendations to help her reach her goal for the Fit & Happy’s Winner Challenge:
The GREAT news first! Danielle has lost 3 inches around her hips! We are so excited for her!
She was sick and traveling and then sick again for a total of 10 days over the past 4 weeks, so the progress slowed down a bit. This happens! Once she was feeling better, we just picked up right where we left off and started pushing along!
She has been consistent with sending me her Fitness Journal. Her Fitness Journals tell me when she is working out to my online workout videos and what she is eating on a daily basis. We have also been meeting twice a week at my private studio for Strength training and Pilates.
I think our biggest challenge is getting rid of inflammation throughout her body. Systemic Inflammation is caused by sustained stress hormone production and foods from her previous diet, the Standard American Diet (SAD).
A “SAD” diet causes an excessive production of insulin, oxidation, and inflammation from foods like grains, processed carbs, high fructose corn syrup, high polyunsaturated vegetable/seed oils, and sugar. It takes time to reduce the inflammation, however, improving your omega 3 to omega 6 ratio helps. The Standard American Diet is high in Omega 6 and low in Omega 3. Omega 3 fatty acids help reduce inflammation and the best source is cold water, wild-caught fish. Another source is egg yolks. It is also good to know macadamia nuts have a great Omega 3 to Omega 6 ratio compared to all other nuts and are a great source of healthy fat.
Our biggest problem is Danielle does not like fish and she has a sensitivity to egg yolks. (Fish and egg yolks are fantastic sources of omega 3 fatty acids)
My biggest goal right now is to help her eat more healthy fat to lose fat and reduce inflammation. I also want to make sure she is not pushing it too hard during her workouts when she is not with me. It is easy to push yourself too hard in group exercise classes and it is important to make sure you don’t stress your body out for long durations without sufficient rest because that causes chronic inflammation.
This is my list of recommendations for her to try:
- Tablespoon of Coconut oil in her tea 1-2 times a day
- Once she is hungry in the am, have low carb, full fat greek yogurt with macadamia nuts and cinnamon
- Supplement with omega 3 fish oil and also try to find a fish she likes!
- Her Heart Rate during sustained workouts should not exceed 141BPM (180 minus her age)
- She can exceed 141BPM HR for interval sprints of 30 seconds or less, followed by full recovery.
- Rest and recovery are incredibly important! I recommended using candle light and reading for the last two hours before bed instead of watching TV or working on the computer.
- I also stressed the importance of getting the majority of calories from healthy fat!
We are sharing Danielle’s story with her permission to help hold her accountable. We want to share her victories and challenges with our audience and show people what it takes to create a healthy lifestyle. We want to inspire the world and show people that anyone can achieve their dreams with a little bit of discipline and a strong desire to change. Please follow Danielle’s Story by signing up for our Newsletter to receive each episode and update on her progress. Please feel free to cheer her on by commenting at the bottom of the page and share her story on Facebook and Twitter to inspire your friends and family. Stay Tuned for more episodes on Danielle’s Story, our next Fit & Happy Winner!
The Fit & Happy Winner Challenge was developed to help people achieve their life goals by making positive changes to their lifestyle with nutrition and effective personal training workouts (online and in person). We believe the primal/ paleo approach to nutrition is the most effective way to achieve optimal health and body composition. Primal Nutrition is based on enjoying whole foods such as vegetables, healthy fats, and clean protein, while avoiding processed foods, grains, and sugar. As I personally train my Fit & Happy Winner Challengers to achieve their life goals with fitness and nutrition, I will motivate and hold them accountable on a daily basis.
How about doing a 5 Minute Workout?
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Disclaimer: Please check with your doctor and have it cleared before beginning any new exercise or diet program. I am not a doctor or registered dietician, my blog is opinion based and I do not claim to diagnose, treat, or cure any cause, condition or disease. All information provided is for informational purposes only; it is not medical advice and has not been approved by the FTC or FDA. Please always communicate with your doctor to make any decisions or changes regarding your health, as your doctor is the only one who knows what is right for you.