Lets Lose some fat and build muscle.. My fitness goals for 2015

Hey Fam!


Where my fitness peeps at??


Tre-Workout-1I’m excited to share my progress. Being a mother of 4 growing children that love to eat, it’s hard to stay fit.  I’ve had to come up with some tricky ways to eat right and find time to exercise..But I’ll get into that on another blog…lol



My progress and goals 2013 thru 2015


My height: 5’9

My measurements in inches and body fat for 2013:                                    My goals:

Chest- 38                                                                                                    Chest- 36

Waist – 29                                                                                                    Waist- 27

Hips- 38   1/2                                                                                                 Hips- 38

Body fat- 25.96                                                                                             Body fat-18%



My height: 5’9

My measurements in inches and body fat for 2015:                                    My goals:

Chest- 36                                                                                                    Chest- 36

Waist – 27                                                                                                    Waist- 24

Hips- 38 1/2                                                                                                  Hips- 38 1/2

Body fat- 23%                                                                                                Body fat-18%


As you can see I’ve met most of my measurement goals.

Here are my goals for 2015:

  • Lose three more inches off my waist

  • Lose 5%  body fat.

  • High intensity lifting at least 4 to 5 times per week

  • HIIT Cardio (High Intensity Interval Training). No more than 15 to 20 minutes before lifting.

I want to reiterate some information about losing fat from a link I posted from Mary Cogans facebook timeline.


Source: www.joeydfitness.com

Do you ever wonder why the majority of competitors/ fitness models gain so much weight in the few days after a show? Women often 20-25 pounds? Or maybe you dieted hard for a vacation/wedding etc. and right after you immediately gained the weight back and it then took months to then lose it again??

I am going to try to break this down as simple as possible as it pertains to EVERYONE.

Your metabolic rate (metabolism) is the single and only factor that determines fat loss. Not caloric deficit, not doing endless hours of cardio. Without metabolism you are dead in the water. You could eat no carbs/ fats; finish each day in a 500 calorie deficit, doing 2 hours of cardio, but with no metabolic or low metabolic rate you cannot and will not lose body fat.

Now let’s examine why and how metabolic rate becomes damaged. Things that damage metabolic rate

1) Doing constant steady state/low intensity cardio (spin class, walking on treadmill, stairmaster, elliptical, etc. etc.) You lose the fat burning component of steady state cardio very quickly. I will never understand why competitors do 2 cardio sessions per day when they are not getting a fat burning effect, but rather just eating up muscle and reducing metabolism.

2) Restricting calories too much. More specifically not having enough fats and good carbs in your diet.

3) Not understanding the math behind what you are doing. If you are eating 1200 calories per day and burning 500-1000 in your workouts you are damaging your metabolic rate.

4) Finishing everyday at caloric deficit will damage metabolic rate. This is why carb cycling has become so popular. It allows for support of metabolic rate thus preventing the damage.

Things that build metabolic rate

1) Lifting weights, building muscle. High intensity lifting. Women I cannot stress this enough. You need to lift hard, heavy and often. You don’t get bulky from lifting weights, you get bulky from the cupcakes you eat. Adding muscle adds to metabolic rate, more specifically the more muscle you have the more calories your body burns

2) HIIT cardio. High intensity interval training. This is the only type of cardio the body does no adapt to. It supports metabolic rate as well as has the fat burning component.

3) Getting enough quality calories. You need to eat to lose fat. You need to eat to build muscle. You starve yourself, you starve your fat loss ability.

The majority of competitors and so called professional coaches are fools. Their science is wrong. They prescribe you these low calorie diets with endless amounts of cardio and the minute your show ends you gain back tons of weight, they then tell you it’s because you binged too much. Wrong, wrong, wrong. What really happened was that during your dieting process you constantly chipped away at your metabolism. So for example let’s say healthy adult female burns 1500 calories per day without any exercise. Most competitors by the time of their show have damaged their metabolic rate so much that their BMR may be as low as 2-300 calories per day. So the minute the show is over and you eat a few normal meals, while not doing the double cardio sessions your body immediately gains body fat and fast. A normal healthy person would have their metabolism to keep them in check.

Here is a perfect example. Most of you know my GF is 2-time World Bikini Champion Chady Dunmore. She’s well known for being lean and photo-shoot ready year round. How? Does she do cardio everyday? Is her diet super strict? Nope. She goes by truth not myth. She eats a well-balanced diet of around 2000 calories per day. She lifts hard and heavy 4-5 days per week with almost no cardio. Last year when she competed in the world championships she did nothing more to her weekly routine mentioned above than simply add 1-2 intense HIIT sessions per week and stop cheat meals 3 weeks out. She stepped on stage at a ripped 132. Flash forward 4 weeks after her show. She had many many cheat meals. We spent a week in Mexico for her birthday eating whatever we wanted, consuming a few tropical alcoholic beverages, doing zero cardio and got in a few lifting sessions. She came back from Mexico at around 135 and id suspect the 3 pounds she gained was nothing more than some water retention from the salty foods and glycogen in her muscles from excessive yummy carbs. Why did she not rebound like so many?? HER HIGH METABOLISM KEPT THE WEIGHT GAIN AT BAY!!!


I’m not a competitor or a fitness instructor but I’m always challenging myself to do better.  I would love to know what your fitness goals are. Subscribe to treviance.com !! Hit me up on facebook and twitter!!

Think about it!


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