• Home
  • About
  • Downloads
  • Gallery
    • Fitness Photos
    • Exercise Videos
  • Success Stories
  • Services
    • Mom Strong
    • Personal Training
    • Diet and Nutrition
  • Testimonials
  • Transformations
  • Contact

Shaila Fitness

Strong Powerful Female

Fast Food Diet

January 4, 2016 by shailafitness Leave a Comment

When Enrique started 1-1 personal training with me, he was certain that he wanted to lose weight. I’m a big, big believer in meeting a client where they are already at with respect to how they already eat. Enrique knew that he was on a fast food diet. McDonalds, frozen meals, donuts, sausage biscuits, you name it. Eating out and drive through meals were status quo, so he was skeptical that I would be able to pull together a nutrition plan that allowed him to eat how he already ate.

Fast food diet

But, to paraphrase a client that joked with him: “You’ll like training with Sumi, she’ll kick your butt and give you an occasional donut.”

And if I had to sum it up as far as my approach, I’d say that was it. Enrique’s lifestyle (think single bachelor with minimal cooking skills) meant that a lot of his food was highly processed, and based on drive-through and fast food meals, and very little fruits and vegetables. I didn’t want him to overhaul his entire way of eating, but I did see room for improvement.

Sumi: Tell me why you opted for strength training and diet coaching. Why now? What motivated you to change your ways?

Me: I got tired of being fat. Exercising on my own wasn’t working. I needed a change. I would go to the gym and workout for an entire hour every single day. But any muscle gains I made would be ruined by my poor choice of diet. I wasn’t seeing any results. So, I decided to get some professional fitness help.

Sumi: I still incorporated meals from McDonalds and fast food. How important was it to have these in your regular meal plan?

Me: It was a huge relief. When I started, I thought I was going to have to go on some type of strict seaweed diet. And there’s a reason people eat so much fast food anyway; it’s cheap, fast, and delicious.

For someone like me who never learned to eat healthy, without it I would have been completely frustrated and would have probably given up.

Sumi: What was the most challenging part about your nutrition program?

Me: Have you ever herd the phrase, “Always trust your first gut instinct. It’s always right.”? It turns out that my gut instinct was completely unreliable. It lead me to over eat at every meal. My portion control was awful. What I wanted to eat was way more than what I actually needed to eat.

fast food diet

Enrique before

Fast food diet

Enrique, After

Sumi: What was your most favorite part about your training program? Talk to me a little bit about the strength training, and the cardio.

Me: The most interesting aspect was learning the different variations of your favorite exercise, the squat. I was amazed at all the ways you could torture (I mean workout) with just one movement. Beside the regular basic squat, other types include the overhead squat, the squat and press, the Bulgarian split squat, and of course your very own Pink Chair Squat. I’m sure everyone knows what I’m talking about.

Sumi: What’s next for you, fitness/health/wellness-wise?

Me: My next three month goal is to lose an additional 15 lbs. I also plan on running the 3M Half Marathon in January and the Austin Marathon in February. But the very first thing I’m going to do is celebrate my recent weight lose goal with a trip to Whataburger.

Sumi: Do you have any tips for single guys with basic cooking skills?

Me: Steak. Can’t go wrong steak.

Sumi: Anything else you’d like to offer your fans? Tips for their own success?

Me: It’s important to celebrate all of your achievements no matter how small they may appear to be. Just keep moving in the right direction and before you know it you will reach your goal.

Ice Cream Diet

June 24, 2015 by sumi Leave a Comment

So, before I get into the weeds of this latest client success story, let me first explain the reason behind the title. By no means are we trying to mislead you. This particular client did lose weight while eating all the foods she loved (ice cream and real cream in her coffee) on a regular basis.  But ice cream per se, isn’t the secret to meaningful, or long-term weight loss. Or donuts, or pop tarts, or cake, or peanut MnMs or whatever it is that you MUST have.

The “secret” of course, is a nutrition program that is tailored to YOU. Your budget, your schedule, your food preferences, the things you can’t live without (ice cream in this case) you, you, you.

Ice Cream Diet Shailafitness

Grace came to me with a very modest goal of shedding just a few lbs.  As a mother of 4, her goals were very realistic. Nothing drastic, no pills or gimmicky products, no cutting out food groups, no insane amounts of exercise. Whatever we did had to accommodate her VERY busy schedule (not only is she a mother of 4, but she works, too), and she didn’t want to give up the foods she loved.

Continue Reading …

Client Success: Weight Loss Tips for The Busy Nurse

May 18, 2015 by sumi Leave a Comment

Chris is a weight-training mother and a full time nurse that I’ve been working with for over a year now. She recently celebrated the wedding of her daughter (congratulations!) and wanted to shed a few pounds to look utterly fabulous for her daughters big day. Slowly, and over the course of 5 months, Chris dropped almost 15 lbs, from 134 lbs to 120 lbs.

She also works in one of the more challenging work environments known to man—the hospital—with its high stress, fast pace, little opportunity for breaks, etc. She’s not my first busy nurse client, or client in a healthcare setting. These work environments are full of tasty, tasty treats in the breakroom that nurses often reach for when swamped or stressed.

Weight Loss for the busy nurse

When you’re busy, on your feet all day, with little time to think between emergencies, its not surprising that people reach for whatever is nearby; I’ve heard some stories about the kinds of foods/snacks that are typically out in the open in the breakroom. We’re not talking fruit smoothies or fruit baskets.

And, at the end of an incredibly long work shift, it’s not surprising that my busy nurse clients report heading straight for a fast food joint.

So, given all these challenges, how did Chris manage?

Sumi: First of all, tell me what made you decide to lose weight and why?

Chris: I used to be much more fit. I would do high intensity water aerobics, then swim a mile of laps 3 times a week. I rode my road bike 20 miles 2-3 times weekly “for fun” and did long rides of 50+ miles over the open terrain in eastern Washington.  It always felt “fun” and not like work. I was also a cross country and downhill skier.

After moving, I let all this go and watched myself gain weight, become sore and tired all the time. I felt confined not being active but also felt too weak and heavy to perform at the level I was used to. And I felt old and past my prime.

I am only 60 and will live another 25 years and want those years to be active and healthy.

Sumi: Why did you feel that it was also important to weight train, and not just diet? People often say that they think they need to lose weight first, before beginning a weight training program. Why did you do both?

Continue Reading …

Stay At Home Strong Success Story

April 20, 2015 by sumi Leave a Comment

I’ve known Kellie for several years from when I used to live in Florida almost 10 years ago. Our dogs and our little babies used to play together! Kellie is a stay-at-home mother to two young children Analise, 7, and Ryan, 5. I was thrilled when pretty much out of the blue, and after many, many years, Kellie purchased by book Stay at Home Strong and also contacted me for online coaching.

Stay At Home Strong Success Story

Kellie’s Before and After Transformation

 

Stay At Home Strong is a complete program I offer that is:

  • A 12-week post-pregnancy weight loss program to help you burn the baby fat and build lean sexy muscle.
  • Ideal for post-partum moms, stay at home moms, or any mom short on time.
  • A guided, step-by-step program that will help you achieve the same results that Kellie achieved here.

Stay At Home Strong Success Story

Stay At Home Strong Success Story

On this program Kellie lost 18 lbs (she went from 162.8 lbs to 144.6 lbs from mid-November of 2014-April 2015). Keep in mind that loss was over the Holiday season (when most people gain weight), that she’s a mother of 2 (she has a schedule, and a busy life), and that even though her progress may be slow by some standards, she consistently made progress.

And forget the scale for just a second- she also lost 4 inches off her thighs, 3 inches off her waistline, and 4.7 inches from her hips. The pictures shown here speak volumes about her impressive transformation and progress.

Sumi: What made you decide to purchase Stay At Home Strong?

Kellie: I have always watched you over the years whether in person when we lived in Florida together, or through social media. You have always been positive and encouraging with your comments with others and with me. I was there when your little Shaila was born, and remember how dedicated you were to health and fitness then. I was proud to see you succeed in opening your own business with Shailafitness, very awesome! Not to mention we are friends! I knew I could trust and rely on you for success.

Sumi: I feel super lucky that you chose me, when the Internet is FULL of online diet and fitness coaches. To what did I owe the honor of helping you shed the post-baby weight after all these years?

Kellie: I didn’t have much trouble keeping healthy until the last year or two. I am going through some counseling and started packing on the pounds. I had never been that much over my ideal weight other than pregnancy, so I knew I needed some help getting back to my normal self. I had lost all drive that I used to have, and wanted to use the knowledge, experience, and support you could offer me. To me it was a no-brainer to pick you! Who else?

Sumi: You managed to achieve a beautiful transformation! Your admirers (including me!) want to know how you did it. Let’s start first with nutrition. What changes did you make there?

Kellie: I first used your suggestion to use myfitnesspal as a way to track what I was eating, and figure out portion sizes. I also learned I was eating way more fat and not enough protein by using this tool, and by what you recommended I should be eating, I was able to start understanding portion sizes and learning how to plan out meals to help benefit my weight loss.

Sumi: If you were to offer some similar nutrition 101 tips to another mother who wanted to shed some of the post-baby weight, what would you tell them?

Kellie: Get a list of low fat protein sources from Sumi and start incorporating them into every meal and snack. Making a meal plan is extremely helpful, even just using myfitnesspal, I can plug in my day’s meal in the morning so that I know what I will be eating for the rest of the day.

If hunger strikes, I know what snacks I have planned for the day, so I can go to them instead of grabbing the nearest food. Eating triple the protein was one of the biggest changes I made. When prepping family meals, you can add or subtract ingredients into your portion easily if you plan well. Get used to using measuring cups, measuring spoons, and a scale. You will need all of these to get used to portion sizes.

Sumi: Even back when we first met you struck me as someone with tremendous discipline and drive. I’m certain that helped as you made changes with your diet and lifestyle. What changes did you make that were particularly transformative?

Kellie: If I have a plan and a goal in mind, and people there who know about it, I feel like if I were to slack off or not do my best, then I would be disappointing not only myself, but them as well.

Also, I realized that I was worth all this work, because my kids are going to want me around for a while, and so do I!

Getting healthy and fit was as much for them as it is for me. I also made the decision to step back from a lot of things that were taking up my time and energy, such as clubs and groups I was a part of, but really had lost the passion for. My usual lazy time to watch TV in the evening became my strength training or bike cardio time. I was going to watch my shows anyway, so might as well grab a cup of coffee and get up and start lifting! Rest is important as well, and taking time to rest helped give me energy to do what needed to be done. I felt more organized and less scrambled.

Sumi: I always tell my clients to reward yourself with the mini milestones achieved. Did you do this, and what did you do?

Kellie: My most recent reward was I bought a new outfit. That felt good! It felt great trying on clothes I hadn’t been able to wear in years. I also have a box of clothes from 8 years ago in the garage I plan to open up when I get to my next goal. The physical changes, and measuring and tracking them also help visualize how much change has occurred, and watching that is a reward in itself to me.

Sumi: When you’re traveling and on the run, how did you manage to keep your nutritional needs together?

Kellie: Well, I have to admit there were days where my planning didn’t happen and I ended up having to eat out. But I didn’t fret about it too much, and would add an extra cardio session to help if I had the time.

Eating out in general came to a halt during this program. I would eat out as a free meal every once in a while, but cooking at home will yield the greatest results. One time on the road I was hungry, so we stopped at a Safeway and got some plain grilled boneless skinless chicken breast from the deli. Picked up some sweet and spicy mustard to dip it in and that tied me over until we got home.

I also know what times of the day I am most hungry and try to plan for that. For instance, I was going to keep doing chores until I had to leave to pick up my daughter from school, but decided to quit 5 minutes sooner so I could make a quick whey shake to drink on the road. That way when I got home, I didn’t zoom for the cupboards out of hunger.

Simple changes, can have huge results.

Sumi: You’re an incredibly smart woman, so I’m honored you chose me to guide you through this Stay At Home Strong transformation. What’s the benefit of hiring an online coach?

Kellie: Well, I am not a gym type of person, nor do I want to spend the money on it, and being able to do this from my home is awesome. My weekly e-mails gave me the motivation to be sure and stay on task. I knew Sumi would be checking in with me, so I didn’t want to let her down.

I also like being creative at home and integrating my lifestyle changes in everything I do, and with my family. As a result, my husband decided to make his own changes and lost 12 pounds! My kids have seen our dedication to healthy living, and have learned a lot just by association. Our nutrition has changed together, and we workout together too or tag team. That has helped tremendously.

Sumi: What’s next for you and your fitness goals?

Kellie: I would like to maintain what I have accomplished and possibly tone my core and lower body more. My weight may reduce more as a result, which is ok with me!

But most importantly, I just want to stay healthy, active, and strong.

 

Overcoming Disordered Eating: A Personal Story

February 5, 2015 by sumi 2 Comments

Jenny Goodwin has been a close friend of mine for several years.  In this blog post she opens up to me about her personal struggle with disordered eating (ED), which lasted many years. She has slowly lost over 70 lbs and has maintained it, and describes how she succeeded in this interview below.

Jenny Goodwin Transformation for Shailafitness

Disordered eating ranges from behavior like anorexia nervosa, bulimia, binge eating, but there are various shades of each condition (including skipping meals, orthorexia, excessive exercising, etc), all of which will likely require the help of a medical professional or counselor.

**Warning** Some of her personal stories shared here may be triggering for some. None of the information or advice shared here is meant to take the place of guidance from a doctor, mental health provider, or dietitians with experience in eating disorders.

Sumi: Looking back, how do you think this all started? How old were you?

Jenny: I can’t say for certain how it originally started, but I recall knowing I didn’t like my body at approx. age 9/10.

Sumi: Was it just one incidence that changed your view of yourself, your body image? Or was it cumulative?

Jenny: It was cumulative, for sure. It seemed like my mother was always dieting; she had one of those little pocket calorie-counting books to track her calories; she would also cut out foods, skip meals, then would wake up in the middle of the night and binge on peanut butter and mayonnaise sandwiches. She drank Tab, had diet books/magazines lying around the house and she also exercised a lot (Richard Simmons album with pullout exercise booklet…which I often did with her) My mother was a typical yo-yo dieter.

When my mother was drinking (which was a daily occurrence), she would remind us how much she hated her body. She would tell us it was our fault she was fat, had a giant scar (from her c-section) and stretch marks. I laugh at this now, but

when you’re young and being told it’s your fault someone hates their body, it can really mess with your head.

I had always been skinny and don’t recall having an issue with it, but

I do remember thinking my mother looked just fine and I didn’t understand why she was always so obsessed with her appearance and losing weight.

At some point I started having negative thoughts about not only my body, but my crooked teeth, the tracheotomy scar on my neck and some stretch marks I had developed on my hips and breasts.

When I was only 9 or so, my body was well developed already (if I recall correctly, my breasts were already a B cup). You can just imagine how boys are at that age—I was made to feel completely objectified. I hated that my body brought so much unwanted attention.

So, the final straw for me at age 16 was as simple as a statement by my boyfriend at the time. I was lying prone on his bed and I don’t recall what prompted the statement, but he said,

“I’ve never dated a fat girl and I won’t start now.”

I was certainly not heavier than his prior girlfriends, and while I didn’t feel like I was fat, I also didn’t love my body. This comment stuck and I instantly felt this fear of weight gain and this desperate need to be and stay thin, only I didn’t know how to go about it—other than what I grew up seeing my mother do.

On top of this, my boyfriend would do other things that would make me feel self-conscious, such as, pointing out pimples on my face. He made me feel completely repulsive at times. He also had a serious anger problem and was physically abusive at times. I think over the years everything compounded; I was young, had no constant father figure in my life, had an alcoholic mother that hated me and a boyfriend that made me feel fat and flawed.

Sumi: What was your first sign to yourself, that something wasn’t right?

Jenny: When you are so hungry and yet so afraid of people seeing you eat—for fear they’ll judge you— that you feel it necessary to sneak food and inhale it while hidden in a bathroom or closet…it’s a pretty strong indication something is not right.

Sumi: I understand you went through several phases; first anorexia, then bulimia. Or was it a mix of both?

Jenny: It was a mix over the years. I started by skipping meals and going long periods having only eaten a very small amount. That can really only be sustained short-term because people start noticing and the last thing I wanted was for someone to nag me about how I needed to eat more.

 It’s extremely annoying to hear people say, “eat a cheeseburger.”

Also, you get really hungry eventually you binge because, well, you’re hungry. So that’s when the purging started because I realized I could eat and appease those people saying I needed to eat and the food didn’t really ‘count’ since it wouldn’t be staying down there for long. To me, that was balance—don’t eat around certain people, then eat and purge when you’re around others.

I also exercised quite a bit; I grew up roller skating and I bought VHS tapes and did them at home. Cher’s first step aerobics VHS was my jam and I did it so much that I had it memorized (I could probably do it today with my eyes closed).

Sumi: When did you realize that you needed help? Who helped you? What steps did you take?

Jenny: This all continued on and off for around 9 years. I did go months at a time without purging, but disordered eating (skipping meals, hiding food, starving, and bingeing) was still very much a part of me for 9 years.

Then I met the man that would later become my husband and he was accepting and loving and even though I thought I had hid my ED well (I had hid it from everyone else),

he knew and he told me it wasn’t necessary and I believed him. I felt safe being me.

 I’m oversimplifying it, but really at that time, I thought that because he loved me, I could just be me and I’d be fine. I didn’t fear eating in front of him, so I ate. Unfortunately, I didn’t know how to eat properly; we were poor growing up, so all I knew was soda, fast food, spaghetti noodles with butter, comfort foods, etc.

So what do you think happened? I got fat, that’s what happened.

 I basically swapped one extreme for the other.

It didn’t happen overnight, but little by little over the years I piled on the fat. I was overfat and feeling helpless—that was me. I could say that because I had stopped purging and I was now fat—which is what most consider to be the opposite of someone with an ED—that I was recovered from my ED, but I would be lying, right? Because overeating to the point of becoming overfat is still a form of disordered eating, isn’t it? Anyway, I didn’t want to go back to what I had done before, because I didn’t want to end up in the same place I started…

Meanwhile my husband was applying for a new career and we had started doing a lot of research about it and I ended up on some forums intended for those applying for this particular field. The application process required that you pass a physical agility test and there was this one guy on the forums that was super helpful to everyone and kept answering people’s questions on how to prepare for such a test.

That man was Will Brink. He was so knowledgeable on fat loss and fitness, so I started researching Will and found his Fat Loss Revealed e-book and forums. I bought his book in 2009 and I would say that’s when my real life-changing journey started.

I dove into the e-book and forums and started reading as much as possible, trying to learn how to lose fat and be healthy. At first it was like reading a foreign language, but I was determined and the moderators on the forum were so knowledgeable, helpful and patient…boy, were they patient. I asked anything and everything and if I didn’t understand, I would ask for clarification.

They are strong advocates for weight lifting, so I had started trying to incorporate that into my life, even though I was severely limited as far as the equipment I had to use.

Jenny Goodwin Transformation for Shailafitness

It was through those forums that I also learned about experts, such as Lyle McDonald. I started reading his books and articles and was really enjoying learning about nutrition and the physiology of fat loss.

Even though I learned a lot in a short time, nothing really seemed to stick. Calories in vs calories out and balanced eating/eating in moderation seems like such a simple concept, but not so much when you try and implement the changes into your own life. I thought changing from Hot Pockets to Lean Pockets was a step in the right direction. Clearly I had no clue what I was doing and had a lot to learn.

I recall taking a break from the forums, but don’t remember exactly why. I continued to make some changes here and there, including quitting smoking. Unfortunately, while that was a huge accomplishment, I was replacing cigarettes with food and ended up gaining even more weight (I was approx. 212lbs). This had me even more determined to lose fat and I dove in once again and started learning more and in Nov 2011 I joined a gym.

I didn’t have anyone to consistently go with and I felt incredibly out of place and intimidated, so I just did aerobics classes until I decided it wasn’t for me. I think it was March 2012 I finally decided I wasn’t going to let my being intimidated stand in my way.

I joined the big boys in the free weight area at the gym, started incorporating small dietary changes and never looked back.

Jenny Goodwin transformation for Shailafitness

Sumi: Sadly, anorexia and bulimia aren’t the only types of disordered eating. What other forms of eating disorders are you noticing in the fitness realm?

Jenny: It seems you can’t look around without seeing some form of disordered eating. You’ve got people unnecessarily restricting or cutting out foods or food groups. Some people are incredibly fixated on ‘clean eating’. There are also extremes in the other direction where people condemn those that do enjoy eating nutrient dense foods, because they have had success eating toaster pastries and feel everyone should enjoy some fucking pastries.

Sumi: Tell me about how strength training and your own education as a bodybuilder has helped you overcome disordered eating.

Jenny: Losing fat is frustrating and when you have a lot to lose, it can seem hopeless. I knew that what I had done previously wasn’t effective and certainly not healthy and people around me had always tried fad diets and gimmicks, which did not prove effective.

So, I threw myself into weightlifting and instead of setting a goal based on weight, or jean size, I focused more on my progress in the gym. This, combined with small changes in nutrition over time (learning to use food to fuel my activity), led to major changes in my body. Consistency is important and with that consistency will come changes in your body and when you see those changes, it’s so incredibly motivating.

 Sumi: What are some of the best resources (online, or books, etc) that can help other people overcome their struggles with disordered eating?

 Jenny: First and foremost, if someone has a severe ED, they should seek advice from a medical professional.

If you are looking for more casual support, I would encourage you to check out a FB group called “Eating the Food”. I also feel that following “Go Kaleo – Amber Rogers” would be beneficial.

Unfortunately we’re surrounded by inaccurate information…it’s everywhere. So, if you’re more like me and really just need to learn balance and to know where to find accurate information about fat loss/maintenance/gaining muscle/proper nutrition, etc., I would highly recommend anything written by:

Will Brink – Brinkzone.com, fatlossrevealed.com, bodybuildingrevealed.com

Lyle McDonald – Bodyrecomposition.com

Alan Aragon – Alanaragon.com (He also has a new book “Lean Muscle Diet”)

I’ll leave it at that since I don’t want to overwhelm people. For people that love learning, the information on those sites will keep you busy for quite some time.

Sumi: Anything else you’d like to offer our audience?

Jenny: I have lost 70+lbs of fat over the last couple years and have maintained it. I am no longer a slave to the number on the scale because I educated myself as to what that number indicates.

I have some cellulite and stretch marks from my journey and I accept that. These days, unless someone asks about it, I often forget I have a scar from my tracheotomy. My teeth aren’t straight—it’s one more thing that makes me unique. I just wore a hole through my jeans from my upper thighs rubbing together. This made me laugh because years ago this would have made me depressed,

but I know how strong my legs are…my jeans just couldn’t contain the awesomeness.

So many people to go into a fat loss phase with the attitude of ‘let’s do this and get it over with’, but it’s not a one-time thing and you’re done—the changes you make and the things you learn along the way should last you a lifetime and help you maintain your health and fitness level.

Keep in mind that in terms of diet, what works for some, won’t work for you. Some people love to eat ‘clean’, do intermittent fasting, low carb, no carb, low fat, etc. If this works for them, great, but it is certainly not one size fits all. Some people are such strong advocates for their diet that it’s to the point of being cultish and they will condemn all others. Personally, I don’t enjoy restricting the foods I eat. What I do enjoy is eating micro/macro nutrient dense foods, while incorporating some less nutrient dense/calorically dense foods in moderation. Find what works for you.

I believe in baby steps. I didn’t get to where I am overnight. It’s about slowly making changes over time. Sustainability.

What good is it to lose a bunch of weight if you did in such a way that proves to be unsustainable? All this will do is add to the frustration you were likely already experiencing.

I’m not a parent, so many would likely argue that I have no place in telling someone how to parent. I will say this though: be careful what messages you’re sending to your children.

Perfection is unreachable—it’s a façade for fake people in magazines and media. You are given one life, so don’t waste it trying to be someone you’re not while trying to please people whose opinions don’t fucking matter anyway. You will never be what people want you to be.

Just be you…for you.

Online Training Success Story

October 21, 2014 by sumi Leave a Comment

I’ve known Shellie for several years from when I used to live in Florida almost 10 years ago. Through the magic of Facebook, we managed to keep in touch and I’ve watched Shellie continue to make consistent progress in her own fitness. 

Shellie’s a full-time realtor, a spin instructor at LA Fitness, and mother of two to Chaz, 19 and Natalie, 12. I was thrilled when pretty much out of the blue, and after many, many years, Shellie contacted me for online training. I’m pleased to feature Shellie’s story in my latest online training success story.

Shellie lost 2 inches off her hips and waist (and has kept off the 10 lbs she has lost) after working with me via online training. It took her 4 months to lose 10 lbs, and while that’s hardly a dramatic loss, her pictures show otherwise.

Shellie Transformation Online Training Shaila Fitness

Continue Reading …

Client Success Story: Indian Food Inspiration

August 26, 2014 by sumi 1 Comment

“Cannons K” as we’re going to call her here, has been weight training with me over 6 months now and is a fellow Punjabi girl who absolutely loves lifting as much as I do. I’ve created a monster and we both like it!

In the few short months, she’s safely, slowly, and sanely dropped 8 lbs, 1.7% of her bodyfat, but most impressively (and this is why we don’t rely on just ONE tool for measuring loss), 2 inches from her waistline, 2.5 inches from her hips, and almost an inch off each thigh. The pictures are also informative. In the photos below, you can see the difference in the waistline, lower abdomen, and upper arm.

So, what’s her story?

Sumi Singh Indian Client Weight LossSumi Singh Indian Client Weight Loss

 

Continue Reading …

Two Stories from Two Busy Moms of Two

July 3, 2014 by sumi Leave a Comment

I recently ran a 7-week weight loss challenge that was open to over 50 contestants. Contestants included everyone from moms, powerlifters and other athletes, and busy working professionals. To my pleasant surprise, 2 of the top 5 winners were both young busy moms to multiple children. We all know the challenges that just one child brings insofar as scheduling the time to train, plan meals, and generally find “alone time.”  So, how do two busy nursing moms with several young children manage to lose weight during a fitness challenge?

Fitness Expert Sumi Singh with Daughter Shaila

Good nutrition AND exercise will help you get your pre-baby body back!

“NoMoreChubby” lost 9 lbs or 6.5% of her total bodyweight during the 7 weeks. “2TiredMama” lost 8.6 lbs or 5.4% of her total bodyweight during the same time period.  I asked them to answer some questions to help give other moms some insight into how these nursing lost weight, despite being so busy (and tired!).

Continue Reading …

Losing Belly Fat on an Indian Vegetarian Diet

June 11, 2014 by sumi 1 Comment

Congratulations to Vasu, who lost 10% (16.2 lbs) of his total bodyweight since starting a 7 week weight loss challenge that I ran. Vasu did it on a largely vegetarian Indian food nutrition plan.  And while that may not sound like a big deal to many online readers, it apparently is, as comments like “desi food and weight loss” don’t work together, or “how can anyone lose weight on an Indian food diet” are things I hear fairly often from my Indian clients.

110567926 copy

Vasu, Before (Left) and After (Right)

Continue Reading …

Winning the Weight Loss Challenge

June 9, 2014 by sumi Leave a Comment

I recently ran a 7-week weight loss challenge that was open to over 50 contestants. Contestants got to pick fun names, and the one gal who maintained a consistent lead through out the challenge was “Cielo Estrada.” Cielo lost 12.5% (15 lbs) of her total bodyweight, dropping from 120 lbs to 105 lbs over the course of the  7 week weight loss challenge.

Cielo Estrada, Before (left) and After (right)

Cielo Estrada, Before (left) and After (right)

Continue Reading …

  • 1
  • 2
  • 3
  • ...Next Page

Copyright © 2025 · Maron Pro Theme on Genesis Framework · WordPress · Log in