Transformation Tuesday: Katie’s Weight Loss Story

Today I am featuring my very own sister for my first ever Transformation Tuesday Post on my blog!

My sister has been working hard at improving her health & fitness for a few months now and has lost over 30 pounds and counting! She looks fabulous and has improved her energy levels for her long school days at PA school. She went from a size 12 pants to a size 4. That is some major progress right there!

My sister and I workout together at the gym when we are both home and enjoy eating many of the same foods. She is one of my favorite workout partners because she lets me put her through tough workouts & will stay at he gym for a long time with me 🙂 She makes a lot of the healthy meals from my blog while she is away at school and is diligent about meal prepping her lunches & breakfast. She does enjoy the occasional splurge especially Red Mango Froyo and Hard Cider. I asked her some questions about how she has transformed her body, eating, and exercise habits. She has had a couple of set backs in her exercise routine due to a knee and ankle injury, but recovered and hopped right back into her routine. Read on to see how she is losing weight!

Check out the progress in her arms, legs & face- amazing!!

1. What kick started your healthy habits? Why did you decide to change your lifestyle?

“I had a routine check up in October and was tested for my triglyceride levels. I was shocked by the results and knew that I needed to make a change in my life. My triglyceride levels were double what they should be for a woman my age. I quickly realized that I need to make my health and priority and re-evaluate the foods that I have been choosing to eat. I want to be taken seriously in my profession as a Physician assistant and I know that by leading a healthy life, I can encourage my patients to do the same.”

2. What is your exercise regimen?

“I usually try to workout 5-6 times a week. I make sure to pack a gym bag before going to class/work to ensure that I make it to the gym. I recently moved to an apartment complex with a very nice exercise facility so I don’t need to pack a gym bag anymore. My workout routine generally consists of 45-60 minutes of cardio followed by weight/ strength training. Whenever I workout with my sister she always makes sure that we get in a good strength workout consisting of body weight exercises, kettle balls, and free weights. I also occasionally practice yoga and am trying to get in a better habit of practicing yoga more frequently. I love using the stairmaster because it helps to tone my backside :)”

This is what Katie used to do at the gym 🙂 Thanks for letting me use this photo!

3. How have your eating habits changed? Describe what you wearing eating before, and what you eat now.

I used to eat way too much processed food, fast food, and pizza. Everyone who knows me knows that I am a pizza lover. I was once given the nickname Katie “Pizza” McGrail. Before my healthy journey began, I ate pizza a few times a week. I would turn to foods that were fast, easy, and cheap. I also ate a lot of jimmy johns, Qdoba, and candy. I have since learned that these foods I was eating are actually not all that cheap. I have learned how to shop healthy while on a budget thanks to my sister’s tips and my use of coupons. I think I may have even gotten better than Kerri at couponing 😉

Today, you will not see foods from fast food joints like McDonalds or Wendys in my diet. I no longer eat any of the cheap, crappy food from fast food drive thru. If I am out and about and am in need of a meal I will occasionally stop for Panera or jimmy johns. I try to eat whole, natural foods 80-90% of the time. I eat lots of fruits, vegetables, chicken, fish, and greek yogurt. I also occasionally munch on nuts, protein bars, or tortilla chips and salsa if I am craving snack foods.

My go-to breakfast- a berry-yogurt smoothie!


4. Describe a typical day of eating for you.

Breakfast: My favorite way to start my day is with a smoothie. My favorite way to make my smoothies are with frozen berries, vanilla greek yogurt, and unsweetened almond milk. On the weekends I will try to vary my breakfast by having an egg white omelet or baked oatmeal.

Lunch: I usually have a salad with grilled chicken and spring mix, tomatoes, cucumbers, bell pepper, onions, and sometimes feta (if I’m feeling crazy). If I don’t have a salad, I will make a grilled chicken wrap with hummus and veggies. I will then have a side of fruit or veggie like strawberries, a banana, or cut up peppers. I usually will pair a dannon light n fit yogurt with my lunch and finish it off with a cup of Bramblewine Tea. I also like to meal prep my sister’s recipes to make throughout the week. My favorite recipes of hers for lunch are her quinoa salads and Crock Pot Chicken Tortilla Soup.

Mid Afternoon snack: My go-to snack is raw almonds. I will usually eat them in the afternoon, but if I get super hungry in the morning I will eat them for a morning snack.

Dinner: My dinner meals often have the most variation. When I was living at home I would often help my parents make breakfast. When my sister is not home, the meals are generally more basic consisting of some sort of protein (chicken, beef, fish, pork), vegetables, and a grain/starch (roasted potatoes, rice, noodles, etc.)

5. How do you stay motivated?

“Initially it was super easy to stay motivated because the weight came off so quickly. As I continue on in my healthy lifestyle, my weight loss has been occurring at a slower rate. During this time it is important that I remember how far I have come and all of the hard work that I have put in.  I also remind myself of my professional goals because I want to be a health advocate for my patients.

6. Besides weight loss, what are your health and fitness goals?

“My health and fitness goals are to continue to build strength and to keep my body healthy. I also am working on increasing my energy levels which have already improved leaps and bounds. I no longer feel bogged down, exhausted, and lethargic. Working out and eating healthy gives my body the proper fuel to be energized all day long until I hit the pillow. I also want to help to encourage healthy eating and exercise habits in my future family, patients, and friends”

7. Are there people in your life that encourage your healthy lifestyle?

“Yes, my sister Kerri the owner of this blog. She helped me kick start my healthy lifestyle and always cooks me delicious meals when she’s home. She also gives me tips on workouts and the healthiest options to make while dining out. I often text her when I am out shopping at the grocery store or out at a restaurant asking about healthy options”

Disclaimer: I did not pay her to say any of these things 😉 Writing this post makes me miss my sista and cooking her delicious foods- See you soon!

Do you have a transformation story? Would you like to be featured on a transformation Tuesday post on my page?? What do you think of Katie’s Transformation?? Let me know in the comments or email me at [email protected] !!!!!

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