First Name: Adele
Family Status: Married with 2.5 year old daughter
Occupation: Human Resources and Personal Trainer
Hometown: Thornhill, Ontario, Canada
Pounds or Inches Lost: I lost 43 pounds!
Starting Weight: 170 pounds
Current Weight: 127 pounds
Starting Pants Size: 13/14
Current Pants Size: 5/6
Starting Bra Size: 36DD
Current Bra Size: 34B
Adele’s Weight Loss Story!
When did you become unhappy with your weight?
I have always struggled with my weight and attempted many failed fad diets in the past. It wasn’t until my daughter’s first birthday until I realized how out of control my weight had become.
What made you decide to lose weight?
On my daughter’s first birthday, I overheard some comments about how much weight I had put on and how disappointing I looked. This remark really hit home – that night I stared into my daughter’s eyes and realized that I was hiding behind food all these years to cover up the pain I had inside. I vowed to change my body and mind…and no longer look to food for comfort.
What were the most important changes you made to lose weight?
The weight helped me unfold the new me – the person that was desperately trying to come out. All my life I have taken care of others and this time I had finally placed myself first. As I lost the weight, my energy levels grew, my interests grew, a whole new light on life seemed to unravel in front of me. The most important changes I experienced were learning to run, becoming a personal trainer and, of course, losing the weight and knowing that my hard work had paid off both physically and mentally.
What was most challenging about losing weight?
I was breast feeding and working during that time. I would have to wake up at 5:00am to squeeze in my workouts. Weight plateaus were also challenging.
How long did it take you to start to see results?
1 month I had lost 10 pounds.
How long did it take for you to reach your current weight?
4 months in total.
How long have you maintained your weight loss and how do you do it?
I have maintained my weight loss for 15 months.
How has your life changed now that you’ve lost weight?
I am embarking on a new fitness career and plan on competing in a fitness event in August. I have learned so much about who I am and how far I can push my body – my sense of self and the way I interact with others has changed dramatically. I am a confident strong and independent woman…never again, will I hide behind my weight again. Life is too short, it really is, all I can do, is live my dreams and nourish the wonderful body that God has given me…
How did WelfredHealth help you reach your weight loss goals?
WelfredHealth has excellent resources and information for anyone trying to lose weight, tone their body or embark on a new fitness and nutrition curriculum. I saved WelfredHealth as one of my favorites throughout my weight loss and still to this day I visit WelfredHealth for up to date and easy fitness advice. They really focus around safe and effective weight loss and every day fitness life. WelfredHealth.com is excellent for beginners or advanced fitness enthusiasts. WelfredHealth.com’s testimonials gave me the determination and confidence that I could keep on going…look at me now…writing my own testimonial. What a dream come true. I would like to thank WelfredHealth.com for their guidance and fitness knowledge. I especially like their fitness tips!
Adele’s Weight Loss Tips!
Weight loss tip #1:
Meals should be spaced out every 2.5 to 3 hours consisting of protein, carbs and healthy fats.
Weight loss tip #2:
Cardio in the morning on an empty stomach helps to burn stored fat and increase metabolism throughout the day.
Weight loss tip #3:
Drinking 2 liters of water will aid in digestion and rid toxins in the body.
Weight loss tip #4:
Weight training aids in losing fat and should be done 3 times per week .
Weight loss tip #5:
Don’t skip meals or starve your self – your body will go into starvation mode – once you start eating again, your body will hold onto that food and store it as fat.
Adele’s Weight Loss Eating Plan!
Cardio: Empty Stomach (1 liter of water before, during and after) Protein Shake: 1 scoop of whey protein, 1/2 cup of mixed berries, 1/2 cup of non fat skim milk, 1 serving of greens. 1/2 bowl of Kashi cereal with 1 tablespoon of peanut butter.
4 ounce grilled chicken with spinach salad (balsamic vinegar dressing)+ 10 almonds
4 ounce grilled or baked salmon, miso soup and 1/2 cup of steamed veggies.
Snacks or Mini Meals:
Snack 1: 1/2 cup of non fat plain yogurt or low fat cottage cheese with 1/2 an apple Snack 2: Veggie sticks with hummus and Ezekiel bread
Adele’s Weight Loss Workouts!
adele-weight-loss-story-3I tend to do heavy upper body workouts (low reps) and use light or moderate weight for legs (high reps). I always wait 24 to 48 hours before training the same body part again, in order to aid in muscle recovery and growth.
Monday: 25 minutes HIIT cardio on elliptical and treadmill
Tuesday: DAY 1 Weight Training(Back/Chest) AM: 30 mins cardio on treadmill PM: Circuit 1 – Repeat X’s 3 Warmup – 15 minutes on elliptical Lat pull down (15 reps) Cable Rowing (15 reps) Overhead lat flexion (15 reps) Circuit 2 – Repeat X’s 3 10 burpies Bench press (15 reps) Wide grip push ups (15 reps) Close grip push ups (15 reps) Circuit 3 – Repeat X’s 3 Abs on ball (30 reps) Reverse crunch (10 reps) Combo on ab bench (10 each)
Wednesday: DAY 2 Shoulders/bis/tris] AM: Cardio – treadmill PM: [B]Circuit 1 – Repeat X’s 3[/B] Running on floor in push up position (30 reps) Overhead press (15 reps) Side Lat Raise (15 reps) Bent over delt raise (15 reps) Circuit 2 – Repeat X’s 3 10 burpies Bicep curl (20 – 25 reps) Tricep cable press downs (15 reps) Push ups (15 reps) Circuit 3 – Repeat X’s 3 Cable crunch abs – heavy Lower AB with cable (10 – 15 reps) AB curl on medicine ball (30 reps)
Thursday AM: DAY 3 – LEGS[/I] Circuit 1 * 2[/B] Pylometrics (2 minute intervals) Walking lunges (50 reps) Pile Squat – (50 reps) Circuit 2 * 2 One legged squats (10 – 15 reps) Sumo deadlifts (40 reps) Abs on ball (back on ball, feet against wall – 30 curls) Circuit 3 * 2 Leg extension – (50 reps) Step ups (15-20 reps) Kickboxing side leg lifts (20 reps)
Friday: 30 mins cardio
Saturday: 45 mins cardio
I do one session per week of HIIT cardio and do 1/2 hour to 45 minutes 5 times a week usually on the treadmill or elliptical. Jump rope and kickboxing classes are also a fun addition.