Please introduce yourself.
Hello all…my name is Katian, a 33 year old mother to the best 5 year old ever. Currently the gym is my hobby. ; )
What sparked your weight-loss transformation journey?
My weight loss journey started in September of 2017 after I saw a post while browsing Instagram. It said I could keep my curves and lose weight by weight training.
After my son was born I knew there was lots of unwanted fat that I needed to get rid off. My son was born via cesarean section and that left we with a “fupa” that I convinced myself I was stuck with.
I initiated this journey several times before but somehow would quit after a few weeks. This journey requires so much discipline and commitment that I struggled to find at the time.
What was your beginning and current weight or measurements?
I started off weighing at 164 lbs, I’m currently at 136. My tummy measured at 36-7 inches at the beginning and is now 29″.
How long did it take for your weight-loss transformation from beginning to end?
After 4 weeks of clean eating and consistent workouts, I could see substantial results. By that time I had lost 2 inches off my midsection and by the 5th month the fat around my belly was basically gone.
Which physical activities did you participate in during your journey?
In the initial stages of my journey I ran 3 miles 3 days a week while finishing off my workdays with at home workouts… I did sit ups, crunches, flutter kicks, Russian twists, reverse crunches, bicycle crunches and whatever else I could find on the internet.
I made sure to focus on core workouts for 3 of those days.
How did your eating habits change?
I’ve always been a lover of rice, bread and pasta. I knew from my studies that those were not necessarily good for me on this journey so I eliminated them completely.
It was the only way for me to do this. I know my love for these foods would not allow me to do small portions so I cut them completely out my diet. I stopped all sweet drinks.
I was never a fan of soda so that wasn’t a problem. I restricted myself to water only.
Coconut water and plain ole water. To this day that’s all I drink with an occasional cup of green tea.
I also found that dandelion tea helped with bloating especially during that time of the month. I changed my “eat when you’re hungry or when food is available” mentality that I had developed and started eating 5 times a day.
Breakfast–snack–lunch–snack–dinner. Research revealed that was the best way to speed up my metabolism and boy has that worked wonders.
What do you typically eat for breakfast, lunch, snacks and dinner?
My breakfast consisted of a combination of either 2 boiled eggs and Spinach/turkey sausage with avocado or oatmeal and a banana. I alternated between these for months.
For lunch I’d have grilled chicken or salmon with either steamed or raw veggies. I’d have the occasional sweet potato but I stayed away from carbs as much as I possibly could.
Dinner would probably include the same since I got into meal prepping. A turkey burger and veggies sans the bun or chili bean with ground turkey would also do the trick.
Snacks range from yogurt and nuts to carrots and hummus to apples with low fat peanut butter. Even a smoothie sometimes.
What is your favorite fitness activity?
My all time favorite activity is squats. I’m not quite sure why but I enjoy doing them while sprints come a close second.
What do you do now to maintain your physique?
Once I got to a weight I was comfortable with I slowly reintroduced carbs into my diet. I don’t run as much anymore, I prefer HIIT for cardio to stay lean.
I continue to eat clean because in order to maintain, one has to make it a lifestyle. I workout 5 days a week but more weight training to stay toned and build muscle.
How did you develop and sustain the willpower to avoid the bad stuff (i.e. junk food, bad drinks, lack of activity, etc.)?
To sustain the willpower I kept reminding myself of my goals and telling myself that I can do it. I convinced myself that I am in control and that this was entirely possible if I stuck to it.
At this point in my journey I have simply found the balance. I know that one “bad meal” won’t make me fat but that one “good meal” won’t keep me lean either.
If I over indulge in foods that I shouldn’t- I work harder at burning more calories when I workout.
What advice do you have for someone looking to get started with their fitness journey but not sure where to begin?
The number one thing I’d tell anyone wanting to embark on this journey is clean up your diet. I’m sure we all have heard that your weight/physique is 80% what you consume and 20% workout.
You can literally clean up your diet and not workout and lose weight; but vice versa is not so productive. I know its easier said than done and for most people diet is the hardest part.
One however has to make the decision to make clean eating a lifestyle. So much of our healthy bodily functions depend on that.
Start off small… limit portions then move on to the eliminations of certain “bad foods”. Get yourself a tracker..count steps (A small step in burning those calories) and challenge yourself daily.
Always remember your why– your reason for starting this journey instead of the excuses for not sticking to it. It is difficult but difficult never ever meant impossible.
What do you think is the biggest misconception about this journey?
Biggest misconception I’d say is that constant ab workouts will decrease tummy fat. Ehhhhh what you eat will decrease tummy fat.
If you do a million crunches a day you will build the muscle underneath that layer of fat in your mid section however no one, including you, will see it unless you get rid of the fat.
It is what you eat combined with cardio that helps eliminate fat.
Do you have any fitness inspirations? Who are they?
I follow quite a few fitness women on Instagram and admire so many. None had a story much like mine though. However I really like capricurves and fancy85fit_
How can readers learn more about your transformation and journey online (i.e. Facebook, Instagram, Twitter, etc.)?
My fitness page is on IG @fit.katt.bar
1 Reply to "Featured Fitale - Katian"
Iris November 11, 2018 (7:31 am)
This is so awesome and inspirational to me, I struggle so much with sticking to my workout plans, I am slowly changing my eating habits, haven’t drunk pop in going on 7 years now, no sweets since January of this year I actually just went cold turkey on that. I still struggle a little with chips but that seems to be when that monthly comes. I seem to can’t get my motivation back to work out, but when I read posts like this I get happy for everyone else but I can’t get myself to do it. But Congratulations on your success you look great