![\"kate](\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2018\/06\/MG_1078-200x300.jpg\")
<\/p>\nWhen I tell people I\u2019m a personal trainer, they often assume I\u2019ve always been in rocking shape with lean, sculpted body. And that I\u2019ve never struggled with my weight or body image.<\/p>\n
Believe it or not: this is so NOT true.<\/p>\n
You see, my weight has yo-yo\u2019ed for most of my life. I failed time and time again. I didn\u2019t think I had enough discipline to succeed. I was program hopping and couldn\u2019t focus. Tried all kinds of insane low carbs diets.<\/p>\n
When I moved to San Francisco in late 2015, I weighed myself one morning and the scales glared at me:<\/p>\n
170.3lbs.<\/p>\n
Honesty, I thought they were broken. I couldn’t possibly weigh that much. No way. So I changed the batteries, waited a day and tried again. Same story.<\/p>\n
I was super embarrassed. And it was no wonder my jeans didn’t fit anymore.<\/p>\n
That was my tipping point.<\/p>\n
So\u00a0in the last two years, I\u2019ve had a major breakthrough in my physical appearance. I successfully lost over 35 pounds, dropped 3.7% body fat and sculpted awesome abs in less than 6 months. Then…<\/p>\n
<\/p>\n
Most importantly, I\u2019ve maintained this newfound leanness for more than 2 years WITHOUT counting calories, starving, depriving myself, or working out like a mad woman every day.<\/p>\n
In just a sec, you\u2019ll discover the 5-step plan I used to lose the weight and keep it off (which is half the battle)<\/p>\n
Plus\u2026 the exact program that helped me get visibly defined abs for the first time in my life at age 32!<\/p>\n
Now this is embarrassing to admit. But even though I\u2019ve always been into fitness and working as a personal trainer for over a decade, I never thought it was possible for me to get abs like this.<\/p>\n
Not only have I struggled with body image issues (which I know is the case for most women), but it seriously affected my self esteem, self worth and confidence.<\/p>\n
My weight yo-yoed and my metabolism was all over the place.<\/p>\n
Until I made this discovery and transformed my life…<\/p>\n
Here\u2019s EXACTLY what I did that helped me keep off 31 pounds.<\/p>\n
(and this is what I teach all my private clients here in SF. And the ones who follow this to a T? They get ALL get awesome, lasting results.)<\/p>\n
It might seem simple \u2013 and even unbelievable \u2013 however grocery shopping is the #1 key to keeping the weight off.<\/p>\n
Don\u2019t laugh, but I hardly ever did grocery shopping when I lived in NYC or LA. Or even in Sydney. I lived on protein bars (Quest Bars were previously my fave) and caffeinated beverages. And yes, that\u2019s not healthy or something I\u2019m proud of.<\/p>\n
And since splitting up with my ex and moving into my own place here in SF, I\u2019ve figured out how to make the healthiest, tastiest meals in half the time.<\/p>\n
Plus I\u2019ve developed my own strategy to win at grocery shopping, so you can get in, get out and feel in control of your weight loss.<\/p>\n
I call this strategy \u201cpower shopping\u201d.<\/p>\n
Here\u2019s why:<\/p>\n
If you walk into any store, you already know there\u2019s a LOT of temptations inside. Chocolate, ice cream, and junk food you can think of. You name it. You can find it in the store in America. Plus, even if that stuff doesn\u2019t tempt you anymore. There are \u201chealthy\u201d temptations, like the protein bars and other new healthy snacks. No one can escape! Lol.<\/p>\n
So before you got to the store. Write your list. Or even better – memorize it!<\/p>\n
After all, the less decsions you make IN the grocery store \u2013 the more successful you will be.<\/p>\n
Then every trip to the store builds your willpower. You come out a winner!<\/p>\n
Now here the best part\u2026.<\/p>\n
With practice, power shopping will become automatic. Meaning when you do this on a regular basis, you won\u2019t need to think about it anymore.<\/p>\n
How do I know?<\/p>\n
It\u2019s exactly what happened to me.<\/p>\n
Same deal with my clients.<\/p>\n
The more often you do this, the stronger you become. Trust me, it makes it much easier to get skip eating desserts if they are not in your house. And you feel more in control when YOU are the one saying no thank you.<\/p>\n
Once you have all the healthy deliciousness in the house, you still have a few things to do to make it happen. (this isn\u2019t a magic quick fix, after all)<\/p>\n
But look.<\/p>\n
Bottom line is this: if you don\u2019t take this first step and get the good foods in your house, you\u2019re setting yourself up for failure and disappointment.<\/strong><\/p>\n So please.<\/p>\n Go to the shop and do your grocery shopping.<\/p>\n Note: one of my previous quick fixes for eating healthy was ordering groceries online and having them delivered to my apartment. Or getting a food delivery service to prepare my meals.<\/p>\n Honestly, I don\u2019t like this approach. And I think it\u2019s more effective for teaching healthy eating habits to actually learn how to cook healthy food.<\/p>\n Let me be honest with you here.<\/p>\n My first attempt at meal prepping was far from pretty. Think burning kitchen, and not-so-tasty turkey chilli.<\/p>\n (and who knows if it’s actually any better now LOL!)<\/p>\n But like anything in life \u2013 practice makes for progress \u2013 and in this case, KV can now make tasty meals that are actually edible. Yay!<\/p>\n To help in this process of learning how to meal prep like a ninja…<\/p>\n First. Think about the reason WHY you are prepping your meals in advance.<\/p>\n For me, there are 3 reasons:<\/strong><\/p>\n – It saves time! So when I come home late from the gym, I have healthy food waiting for me in the fridge. It stops me from grabbing take away or being tempted by the awesome restaurants in SF.<\/p>\n – It eliminates decision fatigue, meaning I don\u2019t spend energy thinking about what to eat. I\u2019ve already pre-thought about it. But it\u2019s not so rigid. Like I don\u2019t count calories or macros. I just eat until I\u2019m full. Then stop. And eat when I get truly hungry again. Sometimes I drink wine too. \ud83d\ude09<\/p>\n – I feel better! I know exactly what\u2019s in my food, and it gives me the nutrients and energy I need to wake up and kick butt everyday!<\/p>\n So have I convinced you to do meal prep yet?<\/p>\n A lot of people ask…<\/p>\n \u201cDo you workout every day?\u201d or better yet…<\/p>\n \u201cYou must be going to the gym for 2 hours every day to have a body like that!\u201d<\/p>\n Well\u2026 both are not true.<\/p>\n In fact, I only hit the gym 3-4 times a week. And another 1-2 days I do 10-20 minutes of bodyweight HIIT.<\/p>\n Some days, I do nothing. Or go hiking. Or just simple do 5-10 minutes of\u00a0my pretend yoga\u00a0exercises to get my body moving so I feel better.<\/p>\n But my body started transforming when I started strength training consistently, doing more bodyweight strength and HIIT workouts.<\/p>\n Here\u2019s how it started:<\/p>\n (1) BW HIIT Challenge<\/span><\/a> <\/span>\u2013 10 minutes every day for 21 days.<\/strong><\/p>\n Get all the details HERE<\/span><\/a><\/strong><\/p>\n (2) Ab Sculpt and Slim Program<\/span><\/a><\/span> – 9 minute ab targeted workouts<\/strong><\/p>\n Click HERE<\/span><\/a><\/span><\/strong> to check out the details<\/p>\n Once I shed the extra weight I could focus on sculpting muscle.<\/p>\n In the long term, you can\u2019t burn a ton of fat and sculpt muscle at the same time \u2013 only in the first month where there is a \u201cwindow of opportunity\u201d where your body is super sensitive to change and can shift the extra calories of body fat into your muscles to support muscle growth.<\/p>\n Now truth be told: It took almost a year to get really good at pull ups, to the point where I could do 5 with full range of motion. And I was practicing every week.<\/p>\n So here\u2019s how I did it:<\/p>\nStep 2: Meal Prep<\/h3>\n
![\"meal](\"http:\/\/fatlossaccelerators.com\/site\/wp-content\/uploads\/2018\/06\/meal-prep-211x300.png\")
<\/p>\nStep 3: Move Every Day<\/strong><\/h3>\n
Step 4: Did Pull Ups and the OMG Arms Program<\/strong><\/h3>\n