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Christy’s Story: “Approaching 45, I felt exhausted, unhealthy, was steadily gaining weight and had terrible sugar cravings. I was concerned by my high cholesterol, lack of energy and overall poor health. I decided it was time to find a professional dietitian to help me figure out where I was going wrong. As a lifetime vegetarian it was important for me to find someone that had experience with my restricted diet. I found the My Active Nutrition website online and contacted Maria Faires, RD in late February.
My experience working with Maria over the past 3 months has been nothing but fabulous. With her guidance I’ve made permanent lifestyle changes and feel better than I have in years. With her expert advice we were able to identify the mistakes being made in my daily food choices and design a vegetarian meal plan that provides me with the proper nutrition. No fads or quick fixes, just modifications and better understanding of my nutritional needs. She also gave me a fitness program to do on my own and I train with her twice a week. With her continued support proper nutrition and a healthy workout plan I know I will reach my goals”.
Christy’s Fitness Progress after 3 months
|9.75 inches total lost|
|Body Fat||34.8%||29.4%||5.4% lost|
|Pushups||13||30||56% increase in strength|
My note to Christy about her progress:
You lost 5.4% body fat! You are almost at a healthier body fat goal of 24%. This is great news since extra fat puts you at risk for several health problems — including heart disease, diabetes and some forms of cancer. I’d like to see that number get below 24%. You’re getting close!!!
To reach a healthier goal of 24% body fat you would be at a weight of approximately 122.6#. Your actual target weight may be different since lean body weight may increase (with exercise) or decrease (with diet or overtraining)
In addition to lost body fat, you have lost a total of 10 pounds and 9.75 inches. The biggest areas of loss were your hips and belly area.
Look how well this program of weight training, cardio and eating healthy foods works. And let’s give you a A for your hard work! It has all paid off and your body has done really well. You have lost fat and gained muscle. And you have obviously gained strength; when you started with me you could only do 13 push ups, considered average for a woman in her 40’s. (See the chart below). Now you can do 30 push ups which exceeds the baseline for excellent which is 24 for a woman in her 40’! This is an increase of 56% in number of push ups.
Do you know that if you would have just cut calories you would have lost precious muscle? Weight training increases lean mass while dieting. With diet and weight training, more total weight was lost and more fat was lost and lean mass (muscle) was preserved.
Committed to Your Success,
|WOMEN Push up Chart||40’s||50’s|
|Good||15 – 22||12 – 18|
|Average||12 – 14||10 – 12|
|Below Avg||4 – 11||3 – 9|
|Poor||below 4||below 3|