Hey Guys - yesterday I shared with you my own long-winded transformational journey! Amazing effort if you read it - I really appreciate it sorry it was so long!
I wanted to share with you with a bit more detail what it takes to go through a transformation and also show that it isn't just 8 weeks or 12 weeks or one diet or one training program - it needs to be a lifestyle change and that it continually needs to change, adapt, evolve.
I am now going to begin sharing over transformations of clients, friends and other amazing inspiring women including fitness models etc who have also overcome their own blocks and gone through a transformation to hopefully help motivate and inspire others.
We all face struggles, it's not a linear process but i'm hoping that this blog will help to give you some insight in what it actually takes to truly transform and motivate and inspire you in the process!
Enjoy today's transformation story by the gorgeous Hannah!
Thanks for doing this Hannah x You're a superstar and I'm so proud of you
Please introduce yourself Hannah!
My name is Hannah - I currently work full time in finance and live in Melbourne. I love live music, sports and travel.
Quick stats – age, height, weight, bf%?
Starting weight: 88kg
Current weight: 81kg
Goal weight: 75kg
Body fat: 28%
What sparked your transformational journey?
Last year I went on an 8 week holiday to Europe. Leading up to it I had planned to train hard and have an amazing body for the European summer but I didn't have the drive or knowledge to make any real changes. I then went away to Europe and came back even heavier. Looking at photos that were taken in Europe I was absolutely horrified with how bad I looked. I initially decided that I would cancel my gym membership because I felt like there was no point trying anymore - I had tried before Europe and failed. When I went to cancel my membership I was offered a couple of sessions with Nyree - safe to say that those sessions turned me around! I had never trained the way Nyree trained me before and while I found it challenging initally, I ended up loving each session!
Could you please share a before and after pic?
Which physical activities did you participate in during your journey?
Training with Nyree involved high intensity weight training which I absolutely loved. I even loved the feeling of struggling to walk after a tough leg session, I could really feel my body and muscles working. Prior to that I would spend hours on the treadmill because I was too scared to try anything else in the gym. Nyree helped me to learn new exercises and how to use different machines and equipment so that I could feel confident in the gym. I also play netball and have just signed up to start playing footy as well - I'm sure I will get plenty of cardio (and bruises) from that!
How did your eating habits change?
I changed my diet to be cleaner, but the biggest change was actually focusing and caring about what I put in my body! It was something that I never really paid attention to, but I've come to realise that food is fuel and I need to be treating my body with the best fuel I can! I got into the habit of planning and prepping my meals more, which was (and is) key to staying on track. In recent weeks I haven't been as consistent with my eating and it's really affected my energy levels, so it's something that I need to pick up again and focus on to stay on track to reach my goal weight.
What do you typically eat for breakfast, lunch, snacks and dinner?
My typical day looks like this -
Waking (pre gym): Lemon water
Post gym: Protein shake
Breakfast: Either greek yoghurt with berries or breakfast muffins (eggs, egg whites, spinach, tomato)
Lunch: Tuna & veg / Chicken salad / turkey burgers and salad etc
Afternoon snack: Banana / nuts / rice cake with peanut butter
Dinner: Fish and steamed veg / steak and salad / prawn and veggie stir fry
Do you take any supplements?
I take fish oil tablets, magnesium and protein.
What are your 3 favourite exercises?
1. Squats!! Although they aren't my favourite the next couple of days
2. Romanian deadlifts
3. Shoulder press
What do you do now to maintain your physique? What does your training split look like?
Monday: Gym before work: usually legs. After work I play netball.
Tuesday: Gym before work: mix of some cardio and core work
Wednesday: Gym before work: shoulders / arms. After work - footy training
Thursday: Gym before work: legs/booty again!
Friday: Gym before work: Chest or back
Saturday: Usually just walking the dog.
Sunday: Rest (until footy season starts!)
How did you develop and sustain the willpower to avoid the bad stuff (i.e. junk food, bad drinks, lack of activity, etc.)?
I am absolutely terrible at this - I love junk food. For some people having a little treat here and there works., but for me this often sends me way off track. I plan any treats I am having around social events (parties, dinners etc.) so that I don't take them into my house. If there is bad food in my house I will end up eating it, so I don't really have it and there is no temptation. I think signing up to activities or classes with your friends is also helpful in keeping you accountable too.
What are your top 3 tips for someone looking to get started with their fitness journey but not sure where to begin?
1. Consult a professional
2. Find a routine that works for you
3. Plan, plan, plan!
For me, I wouldn't be anywhere near where I am now without the help of a professional. I really needed to have someone there to coach me and educate me so that I could then understand what I need to do and eat to achieve results (thank you Nyree!). After that, I think it's about finding what works for you and getting into a routine. I work out before work every day because it works for me - I often work late and am pretty useless after work. It's probably not necessary to work out every week day, but I like it and it starts my day off with a burst of endorphins, which to be honest, we all need from time to time at work! Thirdly, I think planning is key - I haven't been doing this recently, but when I plan my meals and training I feel unstoppable.
What do you think is the biggest misconception about this journey?
That there is some secret answer to it all! I used to think that people who were fit had some secret answer or were genetically blessed to look the way they do, but it's not the case. Getting in shape doesn't have to be complicated - eat cleaner, train your body and your muscles (don't spend hours on the treadmill like I used to) and try to get into a routine.
Where does your motivation come from?
My motivation comes from seeing my results and how far I've come - whether it's fitting into old clothes or surprising myself with how much weight I can now leg press. I think it's key to take progress photos and keep records of how you are going. Getting into this habit drives me to keep pushing myself and training.
How can readers learn more about your transformation and journey online (i.e. Facebook, Instagram, Twitter, etc.)?
I actually don't really share too much about my training publicly - I'm still not quite where I want to be yet, but if you'd like to get in contact with me feel free to email me firstname.lastname@example.org :)