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Day #9 HIIT Workout – April Challenge

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Workout of the Day – Today’s workout will help you workout at home. It’s a great High Intensity Interval Training routine from Fitness Blender on Youtube.

Medical Disclaimer – Always consult your physician before beginning any exercise program. If you experience any pain, weakness, unsteadiness, light-headedness or dizziness, chest pain or pressure, nausea, or shortness of breath that is a sign that you need to stop and consult your medical professional of choice. Mild soreness after exercise may be experienced after beginning a new exercise. Contact your physician if the soreness does not improve after 2-3 days.

April Workout Challenge – Day 7 Sample Workout

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Hi Ladies, we are now 7 days in to our commitment to exercise for at least 30 min for 5 days a week.  As we spring into fitness during our April Challenge, I want to encourage you to take advantage of all the free workout resources you can find online.  YouTube is one of the best places to find workout due to all of the variety.  Here is a workout video from the BeFit YouTube Channel that you can use to boost your existing cardio routine.

“30 Day Fat Burn: Cardio Burn Workout is an explosive, 14-minute full body fat-burning cardio workout that is designed to boost the metabolism to maximize your weight loss potential as you build muscle, burn calories, and tighten & tone problem areas through an effective blend of high intensity interval training…”

April 2014 Challenge: Day 3 Workout

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Spring into Fitness with us!  To go along with the 4 sample workouts I’ve created for this month’s workout challenge, I’m posting a routine of the day either here on our blog or on Facebook to give you variety.  Here is today’s suggested workout from The Daily HIIT on Youtube.

You may or may not try this workout today…but you can add it to your fitness arsenal for the month to keep you on track.  Enjoy!

April Workout Challenge – Spring Into Fitness 2014

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Hey Ladies, We are going to focus on exercising 5 days a week in April.  You want to workout for a minimum of 30 min per workout.   Some of us may be working out at home and some may be working out in the gym. What exercise you chose to do is up to you and your level of fitness.  Just a beginner? You have to start where you are, so walking 30 minutes a day, 5 days a week is a great starting point.

The goal is to commit to actually exercising…not just thinking about it or talking about it, but doing the work.   On the surface, this is a VERY SIMPLE GOAL, but the key is Commitment.  If you are ready to commit, comment below and let me know that you are ready to “Spring” Into Fitness through regular exercise!!

  • Workout in the gym
  • Workout at home with an exercise DVD
  • Walk at a track, during lunchtime, at a local park or in your neighborhood
  • Workout with a routine you found on Pinterest or Youtube.

…it’s up to you to chose what workout you want to commit to for the month of April.

Medical Disclaimer – Always consult your physician before beginning any exercise program. If you experience any pain, weakness, unsteadiness, light-headedness or dizziness, chest pain or pressure, nausea, or shortness of breath that is a sign that you need to stop and consult your medical professional of choice. Mild soreness after exercise may be experienced after beginning a new exercise. Contact your physician if the soreness does not improve after 2-3 days.

I’ve put together some simple sample workouts to give you an idea of how you can put together a great circuit workout that you can do at home.  I will be posting sample workouts on our Facebook page, Pinterest board and this blog through out the month.

Need Help: If you don’t know how to do an exercise, search for it on YouTube for video instructions.

Sample Circuit Workouts:

Do these circuits one time through and see how you feel.  If you feel that you are up to it, work on doing the routine 2 times in a row. It is up to you how much rest you need between exercises, but I suggest 30 seconds or less.  You can also find great free workout videos on the Fitness Blender and BeFit Youtube channels.

Apr 2014 workout

Apr 2014 workout

workout sample Apr 2014 workout

Cassandra lost 305 pounds

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Update 2015: Cassandra was featured on the Dr. Oz show.

Cassandra before and after

Amazing Weight Loss Success Story: Cassandra documented her amazing journey of losing 300+ pounds and she looks great. She was on a mission to prove that it can be done without surgery.  Here is what she shared with us about her transformation and a video showing her progress:

“My kids were my motivation I wanted to get healthy and enjoy my life with them. I wanted to look and feel better about myself.  My blood pressure was 275, today its in a normal range.  I couldn’t walk because my knees hurt so bad but today I can walk 14 miles.

My goal was to prove this could be done without surgery and I proved just that. I decided to take on a more healthier lifestyle and I’m proud to say that I lost over 300lbs. by doing just that.

I decided to go cold turkey and become Vegan and I love it. I have more energy than ever.  I walked everyday for about an hour and a half nothing else.

My starting weight was 495 pounds. My current weight is 190 pounds. My measurements were 60D-63-66 today they are 38D-33-38.

It took me 16 months to lose over 300lbs and I’m not done yet I still have about 40 more pounds to go.  My advice would be don’t worry about how far you have to go, think of the amazing transformation when your done.

I also have a weight loss site that shows my beginning videos you can find me at www.obese2sheek.com thank you and be blessed.”

Visit her website and YouTube Channel for more information on what she did to lose the weight.

Cassandra weight loss

Video: Jade lost 45 pounds

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Weight Loss Success Story: Jade lost 45 pounds in 2013 by realizing that she was self-medicating her emotions with food.  She was motivated by the success stories of others and now she is able to share her story to help someone else.  Here is her story and a great video showing her transformation in detail.

“Hey! My name is Jade & I wanted to share my weight loss journey with you all.  In 2012, I went through a lot personally & I began to lean on food as a crutch. It was simple, whenever I felt sad, I ate. It was a temporary fix, that was truly causing damage on my health.

Before you know it, I had gained over 35 pounds and I started to suffer from intense knee pains whenever I performed any level of cardio. Along with my knee pains, I suffered from shortness of breath and I was only 24.
Now, I don’t know what exactly hit me, but one day I woke up and I desired a change. I no longer wanted to look in the mirror and hate what I saw staring back at me. So, I simply started working out, drinking tons of water and eating healthier foods. It wasn’t easy, but in my first week of my weight loss journey I lost 7 pounds.

After the first week, I started watching and reading weight loss success stories because they motived me to stay focused on my goal. I cooked more meals at home & vegetables, fruit & water became my best friend. Each week, I felt better and better. My confidence was growing & I was eventually able to replace my need and want for food with the gym.

Losing weight has been an amazing, yet tough journey for me.  I’m not where I want to be, but I am certainly much happier. In 2013, I was able to lose 45 pounds, and I gained my confidence back. I created a video that shows my year transformation in pictures. I hope it inspires someone to start their journey today, because If I can lose weight, so can you.” -Jade

Jade weight loss story

Akilah lost 20 pounds

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Proud mom Akilah lost 20 pounds and stopped turning to food for comfort.  Here is what she shared about her weight release journey:

Akilah weight loss photos

“I was sent to college in 2011 with a partial volleyball scholarship and everyone was so excited that I was going to be in college. But, right in the middle of the season, I found out that I was PREGNANT!

Pregnancy is supposed to be a joyful time right?? Well, for me in the beginning it wasn’t and I became so consumed with food! Food was my comfort and now I can honestly say, I had a problem!

After, I had my gorgeous baby in May, I looked at her innocent beautiful face and made the decision “I need to get back on track”, so we went on a walk every morning and I lost 10 pounds.  Once her father proposed to me (July), we moved with him and I started Cosmetology school.  The only food places around that area that I could afford were fried food places, so I gained all of the weight back, placing me at 220 pounds.

Fast forward a year, I have graduated cosmetology school and now am a Make Up Artist.  I wanted to start a Youtube channel but HATED how I looked on camera! So, I set a goal to lose at least 15 pounds before I started, I did body by vi, worked out 3-4 days a week (mostly cardio), cut out sodas, juices, and white carbs, and kept myself active and lost 20 pounds! Now, I’ll be also putting my weight loss journey on my YouTube channel too! I am so happy now!! I am currently an even 200, and have lost 20 lbs in 4 months!”

Amberly lost 35 pounds

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Let’s show some love to Amberly.  She recently received negative feedback on Facebook from folks who felt it wasn’t right for her to post her bodybuilding bikini photos and be a Christian (more info in the video below).  She has also shared with us how she lost the weight and transformed her body to be competition ready and her advice for others.

Amberly before and after

“I lost 30+ lbs and celebrated by competing in the Mid-State Muscle Classic this month (Dec). I post of my transformation and meals on Instagram at @faithfitbeauty”

What was your motivation? “My motivation came from looking at other fit bodies on facebook pages, instagram profiles and staying connected to people on The Team Bombshell Fitness Social Network and Bodybuilding.com. I also had a workout partner that kept me encouraged and a NPC competitor friend from college that inspired me to compete before the end of the year. Now, I’m hooked!”

How did you change your eating habits? “I started with keeping it clean all week and allowing myself 1 cheat meal per week. Just one meal helped me not to binge. Then I started weighing food and actually prepping my meals 3 – 4 days in advance.”

Amberly weight loss photosWhat did your workout routines look like? “I started off doing a lot of HIIT exercises from the NIke Training Club app and after losing 20 lbs, I plateaud and joined Team Bombshell. The coaches with the team were able to get me smaller and tighter.”

What was your starting weight? “My starting weight was around 155 lbs. in January 2013”

What is your current weight? “I’m now around 120 pounds.”

How long did your transformation take? “I had been trying to lose weight since August 2012 with all types of fad diets. I even tried a really popular celebrity trainer/nutrition’s diet, but actually gained weight in certain phases of the diet plan. I learned a lot through that process and began to research why my body reacted certain ways with various foods. Figuring out how my body worked has helped me to continue a healthy lifestyle and keep cutting fat.”

What advice to you have for others who want to lose weight? “Don’t just ask someone to give you a health plan, but rather research for yourself on reputable sites. Pay attention to your body and how it reacts to various foods. Be consistent in your training and clean eating, fail and then allow yourself time to get it right.”

http://faithfitbeauty.weebly.com/

Amberly bodybuilding competitor transformation

Weight Loss on a Budget Tip #2: High Intensity Exercise Routines on Youtube

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I am a firm believer that 70% or more of the weight loss equation is about what you eat, but moving your body to burn calories is part of the plan too.  These days, you don’t have pay for a gym membership to figure calorie burn into your weight loss plan. There are lots of ways to feel the burn without the cost of a gym membership.

October Challenge: Today’s tip for budget savvy weight loss is that you can access great, high intensity exercise routines for FREE at home!!  That’s right.  Here are some great resources:

YOUTUBE – Number one on my list of where to find free workouts online is YouTube!!  Here are four channels you should check out:

Suzette lost 30 pounds

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Let’s show some BWLW love to Suzette who is down 30 pounds.  This 52 year old Plus Size Model and aspiring TV Host lost the weight by eating a low fat breakfast, smaller dinners, the Loseit app and using the Nike fuel band.  Here is what she shared with BWLW about her journey:

I am a 52 year old professional plus size model who was a little out of control. My dream was to host my own TV show. I’ve always been comfortable with my size, but that changed after my very first show. Television adds at least 10 pounds to what you already have and I could swear that it added 50 to me. If I wanted to do TV, I’d have to make some changes. I cut out all fast food and drank no pop.  I also roller skated once a week and walked around the park EVERYDAY for 3 miles.   I was sure to eat a low fat breakfast EVERY morning ( 2 boiled eggs, 3 turkey bacon, 2 pieces of whole wheat toast.). I drink SOBE water and Vitamin water. I also drink Crystal Lite in the evenings. I have very small dinners in the evenings.

I use my Nike fuel band and the app on my phone that goes with it. I also use another phone app called “Lose It” (they are all free ) that counts EVERYTHING.  It’s taken me about 4 months and I’ve changed the name of my show to “Simply Suzette”.  I’ve lost 30 pounds. I’ve gone from a size 22 to an 18 (almost in a 16). My motivation is thinking about what I live to do best –my tv talk show. I want to have a beautiful show and I want to be beautiful as well. You check out my channel on YouTube.

Suzette weight loss story