Kathy Lost 28 Pounds And Kept A Promise To Her Father!
Kathy turned personal tragedy into triumph and completely changed her lifestyle through diet and exercise. Read on for Kathy’s inspirational transformation story!
Name: Kathy Engle
Weight: 150 lbs
Weight: 122 lbs
Why I Got Started
In 2005 at the age of 60 my dad was diagnosed with terminal cancer. Shortly after his diagnosis he asked me to promise him I would quit smoking. He was a lifelong smoker and so was I, we had both tried to quit before and could never stick to it. I knew it was going to be tough to quit while my dad was so sick, but I wanted to make him happy and show him I could do it. I kept my promise to my dad before he died and I have stuck to it for five years now. I am very proud of that fact.
After I quit smoking I gained around thirty pounds in about six or seven months. I knew I was gaining weight but I was more focused on quitting smoking. I was getting married in October of 2006 and I wanted to lose weight for my wedding. I thought I could lose quickly because I had never had a problem with my weight before, I was always thin. I cut back on the amount of food I was eating like I did in the past when I needed to lose a few pounds but it didn’t work this time. It was very frustrating and I knew I wasn’t going to be ready for my wedding. When I got my wedding pictures back I was so unhappy with the way I looked I knew I had to do something.
How I Did It
In 2007 I started doing cardio four or five times a week and lost fifteen pounds, but I still wasn’t eating as well as I should. I kept losing and gaining five pounds and still wasn’t happy with the way I looked.
Finally in 2008 I decided if I was going to lose weight and look the way I wanted I was going to have to have a plan and stick to it. The thought of going to a gym was intimidating; I had never been to a gym and had absolutely no idea where to start. My husband bought P90X, a home workout, for us to start doing. I followed the workouts and eating plan and started getting results quickly. I was excited because at 42 years old, I thought I was too old to get those kinds of results. After working out at home I was finally confident enough to join a gym. I now love going to the gym 4 days a week!
Learning what and when to eat has made all the difference for me. I eat every two to three hours and I keep track of my food with an online food tracker. I gradually cut out white sugar and flour. I replaced salt and butter with herbs and spices to flavor my food. I eat fresh fruit, nuts, fat free cottage cheese and greek yogurt as my snacks. I prepare all of my food on Sunday and store it in individual containers so in the morning I just grab it out of the fridge and put it in my lunchbox. The key for me has been to be very organized. That one promise has completely changed my life and I am so grateful to my dad.
* Scivation Xtend
* Optimum 100% Whey Protein
* Fish Oil
* Vitamin B Complex
* Alpha Lipoic Acid
* Vitamin D
Note: Supplement dosages and schedule listed below in Diet section.
I try to eat as clean as I can everyday and drink a lot of water. I usually eat the same food every day, it makes it easier. I have a cheat meal on Saturday night but I am right back to my clean eating on Sunday. I have noticed if I stray from eating clean for more than just my cheat meal I feel very sluggish and tired, so that is great motivation for me to stay on track!
* 1 cup Coffee w/ Stevia
* 1 scoop Optimum 100% Whey Protein
* 1/2 cup Oatmeal (dry)
* 1/4 cup Blueberries
* 1/4 cup Strawberries
* 4 scrambled Egg Whites w/fresh Basil or Chives
* 1 serving Fish Oil
* 1 serving Multivitamin
* 1 serving Calcium
* 1 serving Vitamin D
* 1 Apple
* 12 Almonds
* 1 serving Scivation Xtend
* 5 oz Chicken
* 1 small Sweet Potato
* 8 steamed Asparagus Spears
* 1/2 cup steamed Zucchini
* 1 serving Magnesium
* 1 serving Zinc
* 1 serving Vitamin B Complex
* 1 serving Apha Lipoic Acid
* 4 ozTurkeyBurger
* 1 Whole Wheat Bread
* 2 cups raw Spinach w/ Grape Tomatoes
* 1 tbsp Balsamic Vinegar mixed w/ 1 tsp Olive Oil for dressing
* 30g Optimum 100% Whey Protein
* 4 oz Chicken or Fish
* 1/4 Rice or Quinoa
* 1 cup Green Beans/Asparagus/Broccoli/Kale
I lift 4 days a week. I change my workouts about every 4 weeks, I tend to get bored with a routine if I do it any longer than that, and I don’t want that to happen. I like to do 3 to 4 exercises per body part and switch up the amount of reps every few weeks. I do cardio 3 days a week, it’s called Turbo Kick; it’s a combo of kickboxing and dance. I love this format because it is so much fun, and if I’m going to to do cardio it has to be something I enjoy!
Day 1: Shoulders/Abs
* 4 A.M. Cardio – Turbo Kick – 45 min
*ArnoldPress: 3 sets of 12 reps
* Seated Lateral Raise: 3 sets of 12 reps
* Wide-Grip Upright Barbell Row: 3 sets of 12 reps
* Front Raise: 3 sets of 12 reps
* Hanging Leg Raises: 3 sets of 15 reps
* Push Ups: 3 sets of 15 reps
* Weighted Decline Sit-ups: 3 sets of 15 reps
Day 2: Back/Biceps
* Lat Pulldowns: 3 sets of 12 reps
* Preacher Curls: 3 sets of 12 reps
* Reverse Grip Bent-Over Barbell Row: 3 sets of 12 reps
* Incline Alternating Dumbbell Curl: 3 sets of 12 reps
* Bent Over One-Arm Dumbbell Row: 3 sets of 12 reps
* High Cable Curl: 3 sets of 12 reps
* Hyperextensions: 3 sets of 12 reps
Day 3: Cardio – Turbo Kick – 60 mins.
Day 4: Legs
* Deadlifts: 3 sets of 8-10 reps
* Plie Squats: 3 sets of 12 reps
* Dumbbell Bench Step-ups: 3 sets of 12 reps
* Barbell Squats: 3 sets of 8-10 reps
* Cable Kickbacks: 3 sets of 12 reps
* Calf Raises: 3 sets of 12 reps
Day 5: Chest/Triceps/Abs
* Straight Bar Pressdown: 3 sets of 12 reps
* Dumbbell Bench Press: 3 sets of 12 reps
* Skull Crushers: 3 sets of 12 reps
* Incline Dumbbell Bench Press: 3 sets of 12
* Dumbbell Kickbacks: 3 sets of 12 reps
* Cable Crossover: 3 sets of 12 reps
* Pushups: 3 sets of 15 reps
* Kneeling Cable Crunches: 3 sets of 15
* Reverse Crunch: 3 sets of 15 reps
* Exercise Ball Crunch: 3 sets of 15 reps
Day 6: Cardio – Turbo Kick – 60 mins
Day 7: Rest
Suggestions For Others
Have a plan before you start. Read as much as you can about training and nutrition, there is a lot of information out there, but take your time and figure out what works best for you. And don’t forget to have fun!
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