Monday, January 21, 2013

Csilla’s Make Over

            Csilla is a 36-year young lady with 2 kids, a husband and an athletic background. She has been skiing  and cross county skiing from age 6 to 17 and used to weight 121 lb (55 kg). At age 25 she got pregnant first time and she put on 66 lb (30kg), which she wasn’t able to lose it after having the baby. 12 years after she got pregnant for the second time, after being on hormone therapy and put on an other 42 lb ( 19kg ). Csilla weighs 229 lb ( 104kg ) now, she is 5’2” ( 158cm ) tall , her BMI is 41.9 ( Obese ) and her body fat is 45,8 %.
Her goal is to lose at least 88lb ( 40 kg ), drop down the body fat around 20%, and adopt a healthy lifestyle for the rest of her life.

Before picture:-)))

 She made a decision to lose weight and  get healthier. She is committed   to work out 3 times a week, once with me and 2 times by herself in the gym, where she lives.
The gym has very limited equipment, so we only have a tread mill, a pair of small weights and exercise bands. We are going to do some boxing as a metabolic finisher after each circuit of exercise. She is going to do interval training on the tread mill by herself twice a week.
She has no limitation beside her extra weight, no aches or pains and she is pretty flexible. We are going to start with a worm up then do core exercises followed by a full body workout, boxing for metabolic finisher to get her heart rate up and then stretch.

Warm up:

Mini band side walk  1X 12

Back lunges with trunk twist  1X 6/side


Bird Dog with JC Band  2X 12/side

Plank  hold as long as can

Full body:

Squat to row  3X 15

Cable chest press  3X 15

Back lunges with over head press  3X 12/side

Lat pull downs 3X 15

Dumbbell swings  3X 12/side



Twice a week she is going to do interval training on the tread mill.

5 min walk on speed 3
5 min walk on speed 5.5
2 min walk on speed 3
5 min walk on speed 5.5

20 body weight squats

5 min walk on speed 5.5
2 min walk on speed 3
5 min walk on speed 5.5
2 min walk on speed 3

20 body weight lunges/side


When I met Csilla at the first time she told me that she haven’t been drinking water since she stopped skiing. First thing I did was to get her to start drinking water, instead of soda, juice and other sugary beverage. She also admitted that she loves salty foods and ads a lot of salt to her meals, so we have to cut back on her salt consumption, too. She is committed to make some major changes in her diet to reach her goal. I gave her a very simple meal plan as a guide, based on Michael Pollan advise, “ Eat Food”. Basic rule is to cut out all processed sugar, hydrogenated oil, bad carbs and processed/fast food.
The meals consist of fruits and vegetables, lean protein, whole grains and healthy fats and lots of water. I told her to take a table spoon of raw, unpasteurized, organic apple cider vinegar before breakfast and dinner to help the body burn fat more efficiently.

Day 1

Breakfast: chia pudding with hemp seeds and coconut butter

Snack: oranges

Lunch: 1 slice chicken breast cooked in coconut oil
            2 cup steamed vegetables( Broccoli)
            1 med sweet potato

Snack: 1 cup raw baby carrots

Dinner: Fresh  salad

Day 2

Breakfast: plain yogurt w almond butter 

Snack: fruits

Lunch: salmon cooked in coconut oil
            2 cup steamed spinach
            1/2 cup wild rice

Snack: : 1/2 walnuts, raw, unsalted

Dinner: bean salad with fresh veggies

Day 3

Breakfast: chia pudding with fresh fruits

Snack: small plain yoghurt

Lunch:  chicken breast with big salad 

Snack: : 1/2 cup raw, unsalted nuts

Dinner: Quinoa salad
Day 4

Breakfast: egg whites with spinach 1/2 avocado

Snack: fruits 

Lunch: Sardinia with beans and arugula

Snack: : raw, unsalted nuts

Dinner: lentil soup with veggies

Day 5

Breakfast: egg whites with veggies 1/2 avocado

Snack: fruits

Lunch: chicken with steamed veggies sweet potato

Snack: : 1/2 raw, unsalted nuts ( pumpkin, sunflower seeds)

Dinner: 2 eggs with sauted carrots

Day 6

Breakfast: Ezekiel wrap with almond butter and banana

Snack: small plain yoghurt

Lunch: fish with veggies

Snack: : raw carrots

Dinner: lentil soup

Day 7

Breakfast: chia pudding with hemp seeds and coconut butter

Snack: fruits

Lunch: bean salad with greens

Snack: : nuts

Dinner: chicken breast with roasted vegetables

Lots of water every day :-)))

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