Let the fat loss begin! I’m really excited to see what is underneath this fat I’m carrying around. I cannot wait to reach my goal of 15% body fat. It’s going to be hard work, but I’m going to do it. Even if I’m not there by January 10th, I’m going to keep working until I hit it.

I started my new nutrition today, and I’m already feeling it. I’m so tired!!! I should probably taper down my calories so I’m going to add in a bit more food for the rest of my day so my body doesn’t think it’s starving. To switch phases I’m going to be changing my caloric intake as follows:

5 days of the week: 1,620 Calories maximum (40% carbs, 40% proteins, 20% fats)

2 days of the week: 2,300 Calories maximum (40% carbs, 40% proteins, 20% fats one day, and the other day closer to 50-60% carbs and reduced protein and fats)

Not a lot of carbs (besides the leafy kind) other than breakfast and pre-/post-workout. I’ll probably cut down even more when I get further into this phase. For now, I’m starting out well. I just have to keep my eyes on that prize!

In another 3 weeks I’ll be re-evaluating and modifying as needed.

My workouts are scheduled as follows, and will probably remain about the same for awhile:

Monday: AM-MI Cardio on empty (done); PM-Chest/Shoulders/Triceps/Abs

Tuesday: AM-Legs & HI Cardio

Wednesday: AM-LI Cardio on empty & Abs

Thursday: AM-MI Cardio on empty

Friday: AM-LI/MI Cardio on empty; PM-Back/Biceps/Abs

Saturday: Legs & HI Cardio

Sunday: AM-LI Cardio on empty & Abs

All the best to you and your goals!

Katie Kottmann, CFT, SPN

www.GoalFitnessandNutrition.com

www.GoalFitnessandNutrition.com/Blog

What have YOU got to lose?

I had my measurements taken this morning and was pleasantly surprised they weren’t worse! I know I’m retaining a lot of water so my pictures were a little stressful. I decided to take last weekend completely off from my workouts and strict eating. Saturday night was filled with cookies! haha… But I’m back now and ready to start leaning down. Here are my measurements going in to the lean phase:

Measurement Results (and differences since last week):

Weight: 142.4 lbs (+2.2 lbs)

EI Body fat %: 20% (-.7%)

DC Body fat %: 20.2% (same)

Lean mass: 113.6 lbs (+1.7 lbs)

Fat mass: 28.8 lbs (+.5 lbs)

Tape measurements:

-Neck: 11 3/4″ (same)

-Shoulders: 38 3/4″ (+.625″)

-Chest: 34 3/8″ (+.25″)

-Bicep: 11 3/8″(-.25″)

-Bicep flexed: 12 5/8″ (-.25″)

-Waist: 31 1/4″ (+1.75″)

-Hips: 38 1/2″ (+.25″)

-Thigh: 22 1/8″ (+.1875″)

-Calf: 14 3/4″ (-.3125″)

Again, not the best measurements, but I’ll take ‘em! I guess I have to share photo evidence.

I’m looking forward to progress next time….

Katie Kottmann, CFT, SPN

www.GoalFitnessandNutrition.com

www.GoalFitnessandNutrition.com/Blog

What have YOU got to lose?

I’m not making excuses but I want to put this into the Universe: I am really nervous for measurements tomorrow. I’ve been eating well and doing all of my workouts this week, but I made my cheat meal lastnight for a party I hosted. I had a few glasses of wine, some crackers, pita, grapes, and hummus. I know it’s not awful but it wasn’t what I normally eat. Normally I would have a ‘damage control’ workout today, but I’m resting my legs for next week’s increase in cardio. It’s really not a big deal, but I know my measurements won’t show any progress. Next week’s will, though!

I had to get this off my chest. I’m definitely retaining a lot of water today and I hate that feeling. So if my measurements aren’t ideal tomorrow, I know exactly why.

Thanks for ‘listening’.

Katie Kottmann, CFT, SPN

www.GoalFitnessandNutrition.com

www.GoalFitnessandNutrition.com/Online

What have YOU got to lose?

So this is my last week of eating a lot of food. I’m so excited to start leaning up! It’s a bit scary, as I’m already finding the fall/winter holidays and get-togethers a bit overwhelming. I feel like every weekend there’s something going on… and now it’s spilled over into the middle of the week! Luckily I have a lot going on, so I don’t even think about eating. I just do it when it’s time. Anyway…

My workouts went really well last week! I feel great! I did every single one of my workouts, and pushed myself extra hard for missing some last week. I was SO hungry in the middle of the week, but I think part of it is because I was working so hard in the gym. My metabolism must be increasing! I think I’m going to lay off of hard cardio this week to give my legs a rest. I want them to be fresh when I start increasing my cardio next week. I have a busy week this upcoming week, but I should have time to get the following workouts in:

Monday: AM-LI or MI Cardio; PM-Chest/Abs

Tuesday: AM-LI Cardio or REST (I’m realizing I haven’t had a complete rest day in a really long time!)

Wednesday: AM-LI Cardio; PM-Back/Shoulders/Abs

Thursday: Light Legs

Friday: AM-LI Cardio; PM-Biceps/Triceps

Saturday: AM-HI Cardio; PM-Legs/Abs

Sunday: LI Cardio or REST

My nutrition will remain the same for this last week. Next week it will be much different as I taper down my calories to prepare for the next 7 weeks.

Stay motivated!

Katie Kottmann, CFT, SPN

www.GoalFitnessandNutrition.com

www.GoalFitnessandNutrition.com/Online

What have YOU got to lose?

I made it through week 4 unscathed! I had a couple of rough days in there where I was just mentally and physically down. I realized how obviously emotional I am towards eating. The second I felt down I was looking for the sugar. Wow, it’s amazing how that works! But, I didn’t succumb to temptation and today I feel great. Here are my 4-week results.

Measurement Results (and differences since last week):

Weight: 140.2 lbs (-1.4 lbs)

EI Body fat %: 20.7% (+.2%)

DC Body fat %: 20.2% (-.3%)

Lean mass: 111.9 lbs (-.7 lbs)

Fat mass: 28.3 lbs (-.7 lbs)

Tape measurements:

-Neck: 11 3/4″ (same)

-Shoulders: 38 1/8″ (-.625″)

-Chest: 34 3/4″ (+.875″)

-Bicep: 11 5/8″(-.125″)

-Bicep flexed: 12 7/8″ (+.375″)

-Waist: 29 1/2″ (-1.25″)

-Hips: 38 1/4″ (-.375″)

-Thigh: 21 15/16″ (-.1875″)

-Calf: 15 1/16″ (+.0625″)

As you can see, I’m kind of all over the place. Initially I was SO FRUSTRATED because I didn’t reach my goal for this week…. get below 20% body fat. However, looking at the numbers and my inches, and realizing I’m not yet doing massive amounts of cardio and reducing my calories, I can say I’m doing fantastic! I lost weight, lost body fat, and my waist is amazing! Also, looking at the pictures helps me to see the small changes in my composition.

I will be changing my nutrition the week of Thanksgiving, but I’ll keep my current nutrition until then. It’s the same as in my Week 3 Measurements and Nutrition blog. I’m actually really looking forward to switching my calorie intakes and my workouts. I can’t wait to see what’s underneath this fat!

Make today the best day of your life!

Katie Kottmann, CFT, SPN

www.GoalFitnessandNutrition.com

www.GoalFitnessandNutrition.com/Online

What have YOU got to lose?

I was really positive and looking forward to this week yesterday…. and this morning…. but then this afternoon rolled around and I’m like, “where’s the cookie dough!” But I know why I feel this way: I’m dehydrated and I’m tired. I was running around a lot today and didn’t drink enough water. And this morning my dog woke me up WAY too early. However, I lifted really hard this evening, and all my cravings for anything bad went away. And I told myself if I did well I could have some grapes when I was done (I don’t eat them very often). So, I’m eating grapes instead of cookie dough tonight. That’s pretty empowering… I can say no!

As far as last week’s workouts are concerned, I didn’t do my back, shoulders, hard legs (I did light legs and HI cardio yesterday), and ab workouts because I threw my back out. I also didn’t get to one of my high-intensity cardio workouts. I’m not bummed… it happens. I’m hoping my back stays okay so I can work hard this week. Here’s the plan:

Monday (done): AM-LI Cardio; PM-Chest/Abs

Tuesday: AM-MI Cardio (on empty)

Wednesday: AM-LI Cardio (on empty); PM-Back/Shoulders/Abs

Thursday: Legs; HI Cardio

Friday: AM-LI Cardio (on empty); PM-Biceps/Triceps/Abs

Saturday: AM-MI Cardio (on empty)

Sunday: Legs & HI Cardio

I’m adjusting my calorie intakes due to my change in lean mass. Five days of the week (M/W/R/F/Sat) I’ll eat around 2,460 Calories. The other two days (T/Sun) I’ll eat a decreased intake of 1,900 Calories.

Until next time!

Katie Kottmann, CFT, SPN

www.GoalFitnessandNutrition.com

www.GoalFitnessandNutrition.com/Online

What have YOU got to lose?

Not my best week… in my history, week 3 of anything is usually the hardest.

I was so busy this week that there were days I didn’t get nearly enough calories. What I did eat was healthy, but I didn’t eat enough to gain any lean mass. My husband and I went out for our 3-year wedding anniversary on Saturday night, so I indulged in some wine and appetizers. We tried to make healthier picks off the menu, but who knows what they put in it…. either way, I was conscious of my choices and don’t feel guilty whatsoever. Just have to work a little extra hard next week.

At the end of the week I threw my back out. I wasn’t able to lift for a few days, but I walked for cardio when I could. I got it all worked out, though, and I’m feeling fine… ready to hit it next week! I already had a great legs and high-intensity cardio workout yesterday (Sunday) so I’ve started the week on a really high note.

Measurement Results (and differences since last week):

Weight: 141.6 lbs (+.8 lbs)

EI Body fat %: 20.5% (+.2%)

DC Body fat %: 20.5% (-1.1%)

Lean mass: 112.6 lbs (+2.2 lbs)

Fat mass: 29 lbs (-1.4 lbs)

Tape measurements:

-Neck: 11 3/4 (+.25″)

-Shoulders: 38 3/4 (same)

-Chest: 33 7/8 (-.25″)

-Bicep: 11 3/4″ (+.0625″)

-Bicep flexed: 12 1/2″ (-.25″)

-Waist: 30 3/4″ (+.75″)

-Hips: 38 5/8″ (+.375″)

-Thigh: 22 1/8″ (-.75″)

-Calf: 15″ (-.0625″)

As you can see, I’m still making progress. My goal for next week is to be below 20% body fat… it’s killing me right now that I’m not! But I’ll get there, I’m not worried. TMI ALERT: I was a bit puffy this week from Mother Nature’s wrath… I hate it when I know I should be seeing progress, but I’m not just because I’m retaining water. Not fair.

Here are my pictures from the end of week 3:

Notice my beautiful bed-head…

All the best to every one of you and your own goals!

Katie Kottmann, CFT, SPN

www.GoalFitnessandNutrition.com

www.GoalFitnessandNutrition.com/Online

What have YOU got to lose?

Yep, I’m already at week 3. Oh, how time passes!

Last week was perfect. I got all of my workouts done, I ate exactly how I was supposed to, and I even ‘cheated’ a bit on Saturday night (Halloween). Actually, eating candy this weekend made me realize how much progress I’ve made already. It made me feel absolutely horrible! My body just doesn’t know how to handle it. I felt like I was hungover all day yesterday… and it wasn’t from booze! Stupid sugar. It definitely makes me not want to eat crappy food for a very long time.

I’m starting this week strong, having done my cardio this morning and eaten well today. I woke up not feeling so great (icky stomach) this morning, so we’ll see how that plays into the week. I’m still planning on lifting tonight, but if I’m not feeling much better I may have to move it to another day. Here’s my workout plan for the week:

Monday: AM-MI Cardio (on empty); PM-Chest/Abs

Tuesday: AM-MI Cardio (on empty)

Wednesday: AM-LI Cardio (on empty); PM-Back/Shoulders/Abs

Thursday: Legs; HI Cardio

Friday: AM-LI Cardio (on empty); PM-Biceps/Triceps/Abs

Saturday: AM-MI Cardio (on empty)

Sunday: Legs & HI Cardio

My calories intakes will be the same as the previous weeks…. although today I’m not excited about eating much of anything. I’ll increase calories on M/W/F/Sun, and decrease them on T/R/Sat, adding in an additional cutting day due to excess calories consumed last Saturday.

I think that’s it! I’m excited about starting a new week and hope this bug doesn’t hang around to ruin everything. Good luck to all of you who are on your own journey towards better health.

Katie Kottmann, CFT, SPN

www.GoalFitnessandNutrition.com

www.GoalFitnessandNutrition.com/Online

What have YOU got to lose?