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Sarah's Weight loss Journey
Sarah's Weight loss Journey
Workouts
Additional Help
Diet Plan
Whats the Plan?
Sarah will now get assistance for the psychological aspect of loosing weight.
Sarah plans to achieve this 50 pound weight loss by using a combination of Physical, Physiological and Dietary training.
She begins her weight loss journey with changing her diet.
Physical Training Circuit
- Bi-Daily Rotation
- 5 Days a Week
- 1 Hour each Day
Sarah's Background
A DAY
Mind over Matter
Grocery List
Snacks
Meat
Veggies
The job of a Psychologist in the case of working out is to encourage the client and let them know the realizations of actually loosing weight.
The Psych will help Sarah realize that it will take time to actually show the results of weight loss and that she may experience symptoms of depression, self esteem issues and body issue problems.
- Sarah should consume a minimum of 1200 calories a day compared to her 3000 calorie intake
- Exercise and burn at least 500 calories a day, will help burn at least 1-2 pounds a day.
- minimize starches, added sugars, and animal fat from meat and dairy foods.
- more veggies
- drink plenty of water
- Stay busy (not hard to do, she has 5 kids)
- Eat designated meals, try not to graze from fridge or kids plates
Fit Bars
Special K bars
Dole Protein Shakes (replacement meals
Ground Turkey
Fish
Chicken w/ no skin
Spinach
carrots,
cabbage
broccoli
-Lunges
-Jump Squats
- Chair step
-Seal Jacks
-Jump Rope
Drinks
Water
Core Water (good for kids)
Vitamin Water
Sarah is a 29 year-old mother of five who wishes to safely loose 50 pounds of excess baby weight.
Her current weight is 200 pounds.
Keep in mind that her five children are between the between the ages of 10 and 18 months, and that she has to remain at home with her youngest child.
Next Step
Sarah's next step is to start working out in addition to changing her diet. Her Physical trainer has to keep in mind that she has at least 1 child with her at all times and that she can't do too many extensive excercise because she still has to watch the children.
B DAY
-Bicep Curls
-Super Man
-Push-ups
-Planks
-Sprint