I entered the Lean and Mean to break a plateau. I wanted to get under 200 lbs. for the first time in over
After having some success being on the keto diet for a few months I shifted to a low carb diet. I wanted
to reintroduce carbs to help with energy during my workouts and with the hope that lost weight would
not be regained after reintroducing those carbs!
For exercise I shifted the weight workouts I do at home. I find it very hard to do one hour plus weight
workouts twice per week at home. So I do 30 – 45 minute workouts focusing on upper or lower body.
I find it much easier to get in the shorter workout. I also attempted heavier weights and incorporated a
fourth set. I’m much stronger now than 12 weeks ago.
The toughest part of the competition for me is to eliminate alcohol consumption. I’ll simply come clean
and say I wasn’t successful in limiting my wine intake. Which in hindsight, does show me that if you
focus on the other aspects of diet and keep up the workouts, you can still see significant gains.
I am excited to have gotten under 195!! It was a short 7 – 8 years ago I was around 250. I’m so happy
that I’ve gone from 43% body fat to 15%. To see the physical change in my body is such a mental boost!
I have total support from my immediate family to improve my fitness level. Lorrie has been a consistent,
supportive cheerleader. My friends are fairly supportive but there are a few who are pretty tired of me
checking how many carbs are in food before I’ll eat!
But when I tie this journey into a discussion of wellness and that I want to walk the golf course into my
late 80’s they get it.
I have dark thoughts about myself. Don’t we all? I battle the voices that tell me I can’t lose that weight
and change my body. I learned that those voices will never go away. But with each workout the voices
become weaker and less frequent. And with each workout comes the reinforcement that if you do miss
a workout don’t stress out or beat yourself up. Take one day at a time and forget yesterday if you
missed the workout.
My current goals include a desire to get to between 185 – 190 and then stay there. I can almost free
squat my weight so a secondary goal is in the next year to do that and maybe bench press my weight.
(Don’t let Broden see this!)
Advice? If you asked me 7 years ago if I could have lost this weight and changed my body composition
this much I would have said you’re cray cray. This is a critical thought. Your body can be renewed,
redeemed, it is an amazing organism. You will be successful if only you get out of the way and commit to
So don’t listen to the bad voices, don’t beat yourself up, believe in yourself and surround yourself with
those that will cheer you on. Like everyone at One on One. Enjoy the journey.