Weight Loss Journey: Valencia lost 22 pounds and embraced a love of fitness. She was tired of feeling depressed and tired, so she took action via health eating habits and joining a group fitness program. Now, she is training for her first marathon this summer. She was nice enough to share her story and her meal plan.
|Bonus: Valencia was nice enough to share a 14 day sample meal plan that she used with us. (PDF)
Valencia’s 14 Day Meal Plan
I began my weight loss journey 6 months ago, on my 26th birthday (September 30, 2015). I can not recall a specific event that motivated/inspired me to begin. I just grew tired of feeling sorry for myself and being depressed. Throughout the last 6 months, my eating has changed drastically. I eat approximately 4 well balanced meals a day with snacks in between. All my meals high in protein. I also drink a gallon of water a day, which helps keep me hydrated, fuel my muscles, control my cravings and much more.
I workout 5-7 days a week (at least 4 of those days with my personal trainer). Fit Interval Training has helped melt the fat off my midsection and greatly increased my endurance. When I’m not in the gym with my trainer, I RUN. I run at least 6 miles a week and I hope to complete a half marathon in July.
When I started my journey, I weighed 206 pounds and today I weigh 184 lbs (5’7″ tall). Yes, I’ve lost 22 lbs, but I try not to get to caught up in the numbers on the scale. It’s not always about what you weigh, it’s about how you feel!
Eating Habits: I drink a gallon of water daily. I also cut out fast food, foods high in sugar, and foods high in sodium. A typical day is…
Breakfast: Egg whites with spinach and slice of toast or oatmeal (Honey) and a protein shake
Mid-Morning Snack: Sharp Cheddar 4-6 count and Cashews (hand full).
Lunch: Grilled chicken breast, steamed vegetables and ½ cup brown rice and small bag of sliced apples
Mid-Afternoon Snack: 6oz protein shake
Dinner: Baked Salmon, 1 cup Steamed vegetables, ½ Sweet Potato
Exercise: F.I.T (Fit Interval Training) – This small group training format was created by Rodney Samuel. Developed with his background in Exercise Science and accreditation through the (ACSM) American College of Sports Medicine. Rodney devised a program that ensures optimal results for all fitness levels, and has a modifiable design suiting for beginners and experts alike. It always follows the same format, but generates a variety of workouts, so that no two sessions are exactly alike. Rodney is my personal trainer at Fit Factory Houston in Houston, TX.
My workouts are generally broken down into 4 parts. Core, Power, Aerobic and W.O.D. (Workout of the Day). We preform various HIIT (high intensity interval training) exercises which are my favorite! HIIT, allows you to burn lots of calories without losing muscle. Ever month, my gym also hosts fitness challenges for which we are required to workout at least 4-5 days a week and eat according to a specific meal plan. In addition to F.I.T. I also run 10+ miles a week, as I am preparing for to run my first half marathon in July.
I couldn’t be happier with my decision to begin living a more healthy lifestyle. EXERCISE IS A FORM OF SELF-LOVE ! Do it because you love you! To those who think they have no time for exercise, I would tell you that I don’t necessarily “have” time either. I MAKE time. I make me a priority everyday! Don’t be afraid of change. You may lose something good, but you may gain something better.