Question: Hey Gillian, I am getting married in a few months and I desperately need to lose some weight. I am about 20 pounds heavier than I want to be and I really don’t want to have my dress ‘let out’ in order to fit in it for the big day! Can you help?
Answer: Well, since you have plenty enough to stress about with the planning of your big day, I’ve got a simple plan for you that will have you in your beautiful gown and looking buff for your wedding! I want to share with you how this plan worked for a good friend of mine, Julie Gower. Julie came to me with a specific goal in mind- she had a size 4 wedding dress that was too tight and only 6 weeks to shed some weight to fit into it. Julie estimated that she would need to lose 8-10 pounds in order to fit into the dress for her beach wedding. Julie admitted that she had developed some unhealthy eating habits and wasn’t totally satisfied with her present figure. Although eating what she considered to be a healthy eating plan and working out nearly 6 days a week, her weight hadn’t budged more than a few pounds in months! When I first met with her, she was not overweight by any stretch of the imagination, but she had some body fat that she wanted to lose before her big day. I presented Julie meal plan below and she was very skeptical.
1 cup Kashi “Go-Lean” cereal
1 cup fat free milk
|* This high fiber, high protein cereal provides slow digesting carbohydrates to start the day off right. Non-fat milk and yogurt are added to this plan because it has been well documented that low fat sources of dairy aid in fat loss.|
1 container of Dannon “Light and Fit” yogurt
Top yogurt with ½ oz chopped walnuts or slivered almonds
|* The small amount of fat contained in the serving of nuts help to keep hunger at bay and provide energy to combat that morning lull. Nuts like almonds provide essential fatty acids- the fats that ironically aid in fat loss!|
½ large grapefruit
2 small Low carb wheat wraps
4 oz grilled chicken breast
all natural pico de gallo
2 tbsp. fat free greek yogurt
|*This filling lunch provides an even balance of lean protein and carbohydrates to keep energy levels up throughout the remainder of the day. In order stave off hunger and enhance fat burning, Julie ate small meals roughly every 3 hours to fuel her metabolism.|
1 scoop 1st Phorm Level-1 protein powder mixed with water
|* This is Julie’s pre- workout snack. The carbohydrates in the fruit give her fuel for her training while the protein provides essential elements to repair muscle tissue.|
4 oz grilled chicken breast
½ cup brown rice
stir fry veggies in 1 tsp extra virgin olive oil and 1 clove crushed garlic: handful of bean sprouts, ½ cup shelled edamame, 1 cup broccoli
Optional: Add 2 tbsp low sodium teriyaki seasoning.
|*Edamame (soy bean) is a delicious way to add fiber to your diet. With 9 grams of fiber in only ½ cup, that is equivalent to the amount of fiber in 4 pieces of whole wheat bread! Fiber is an important nutrient in fat loss as it aids in regulating blood sugar, providing a feeling of fullness and clearing waste from the intestinal tract.|
Fat: 25 grams
Carbs: 145 grams
Protein: 125 grams
|*Since I never wanted Julie to go hungry, when I designed this meal plan, I provided an optional snack for her if evening snack cravings hit.
Snack 3: (optional) 1 scoop Level-1 protein powder mixed with water (this adds 139 calories to the plan) *try blending this with ice cubes and less water for an icy treat.
She said: “I can eat ALL this food and lose weight?” I explained to Julie that it was important for her to eat frequent small meals to keep her metabolism running, kind of like a fire. I used that analogy to illustrate how in order to keep her metabolism (fire) burning, she needed to have frequent small meals (firewood).
On the meal plan, I included two Level-1 protein shakes as snacks to replace her typical snack of cheese and crackers or microwave popcorn. Julie said: “Wait, aren’t protein shakes for guys who want to gain weight?” I educated Julie on the special superpower of whey protein for a female and the role that adequate protein consumption plays in building and maintaining lean sexy muscle. She liked the sound of that! I also recommended that Julie increased her water intake to 96 oz a day. She gave me a look of disbelief. “That is a lot of water!” she said. Julie had failed to mention that she hardly EVER drank water. Oh boy. I knew I had my work cut out for me.
We arranged to meet weekly up until her big day and I sent her away with her new meal plan and workout schedule. I was shocked when we met just seven days later and Julie had already lost 3 pounds on the Femme Phorm program. She was ecstatic—and so was I! Of course this wouldn’t be a Femme Phorm plan if it didn’t include a solid training program to burn fat and tone up for a truly buff bride! I prescribed a workout program that included a minimum of 30 minutes of cardio, 6 days a week along with three muscle toning resistance training workouts. Here is Julie’s exact workout schedule:
Sunday: 30 minutes of interval training (cardio), 30 minutes of steady state cardio
Monday: 30 minute ab class, 45 minutes of interval training (cardio)
Tuesday: one hour personal training session- total body weight training workout, 30 minutes of interval training (cardio)
Wednesday: 1 hour boot camp class- total body resistance training workout
Friday: 30 minutes of interval training (cardio), 30 minutes of steady state cardio
Saturday: 1 hour of boot camp- total body resistance training workout
Check out Julie’s amazing results! Over the course of the six week program, Julie dropped a total of 10.5 pounds and 6.5% body fat!
February 8, 2010
Weight: 139 lbs
March 17, 2010
Weight: 128.5 lbs
The best part was, Julie never felt deprived on the meal plan and the steady intake of meals and snacks kept her energy level high. Julie told me that was fitter and stronger than ever before and everyone around her noticed her results! Here is what Julie had to say about her transformation:
“When I met Gillian, we analyzed my eating plan and it turns out that I was consuming over 2100 calories a day without realizing it. I thought I was eating “healthy”. With some changes to the way I consume calories and the addition of the Level-1 shakes, Gillian created an environment for success. My carbohydrate intake was dispersed evenly throughout the day and my fiber intake was increased, all this while my calories were reduced to about 1200 a day. To my surprise, I was never hungry. I’ve changed my three meals and some bad snacking after work to 3 meals and 2 healthy snacks throughout the day. The first week I shed several inches and a couple of pounds. As the weight came off, my confidence increased. I felt better about the way my clothes fit and with so much more energy, I feel fantastic! One day I was at the gym and someone stopped me just to say how good they thought I looked. They noticed I had lost some weight and it was showing! What a great feel-good moment!! I’m so proud of my results and now that I am eating in such a way that keeps me satisfied, I plan to continue this lifestyle so that I will fit into my wedding dress on my five year anniversary.”
I am truly inspired by women like Julie who make a commitment to themselves to change and stick to it. Her motivation and hard work paid off and she achieved the body she dreamed of for her big day!
Are you a success story? I love to hear how others make a commitment to eating better and getting in shape! You can share your success with me at Gillian.Risebury@1stphorm.com or facebook.com/jillianamy1. Got a fitness or exercise question? Be sure to email me and I will answer your question in an upcoming blog!
Until my next blog, eat clean and train hard! Because there is nothing sexier than a fit body!
The post The Femme Phorm Guide to Becoming a Buff Bride for Your Big Day!! appeared first on 1st Phorm.
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