TLS - Learn How Lauren's HIIT Schedule Helped Her Go From a Size 14 to a 4

Lauren, turned years of yo-yo dieting into a lifestyle that works. "I have struggled with my weight my whole life," she says on her blog, My Best Badi. "By the time I reached high school I was 6 feet tall and over 220 pounds. . . . For the next eight years I tried every diet and diet food out. I lost 40 lbs, gained 15 back. I lost 55 pounds, gained 25 back. It was a vicious cycle and ended up with me being back at 204 pounds on the eve of 2012. I was in bed, sick, and depressed."

One New Year's resolution and a lot of determination later, Lauren is a healthy living role model. Check out her inspiring story below!

Lauren: Before


What made you decide to start?


Lauren Rabadi: I hated the yo-yo dieting. I would go up and down in weight frequently and I knew it couldn't be healthy. So on New Year's Day 2012 I gave myself a goal to be lean and fit and healthy by July. And I did accomplish the goal by educating myself on proper nutrition, realizing that weights were not the enemy, and keeping consistent!


What's your favorite way to work out?

 I love Spin class. It is great for high-energy, calorie-torching sessions.


What's your weekly exercise schedule?

I try to work out four to five times a week; I split it up my week with two or three HIIT cardio sessions and three to four weight/resistance training [sessions].

Lauren: Before


How do you keep workouts exciting?

Always change it up! I am a very active Pinterest user and like to pin different workouts to try every week. I also like trying out bodyweight exercises before hopping in the shower first thing in the morning; definitely makes you feel accomplished and more awake!


How much weight have you lost?

Sixty-five pounds and have kept it off for two years!

Lauren: After

Lauren after (left)

What was the first big difference, other than the number on the scale, that really made you feel proud and excited?

The first time I saw muscle definition in my legs and stomach (my biggest trouble zones) was amazing. I was so happy and proud that I took calf selfies.


How do you track your weight loss?

I used to track it by weighing in, but that eventually became tiring and frustrating. Now I just tell by how my clothes fit and taking progress pictures.


What's a typical day of meals and snacks?

I prefer making my meals and snacks instead of purchasing. My day starts with black coffee and a mix of berries, yogurt, and oats. Lunch is usually a salad or wrap with a protein and tons of veggies. Dinner, which I usually eat later in the evening because of my schedule, is a lean protein with veggies and a carb (either a sweet potato, quinoa, rice, etc.). My snacks are whenever needed and consist of fruit, protein shakes, or homemade energy bites.

What's the range of calories you eat per day?

I don't count them, but I believe they are usually around 1,500 to 2,000 calories depending on how hungry I am or how hard my workouts are.


What are the healthy staples that are always in your fridge?

Almond milk, oats, chia seeds, chicken, Ezekiel bread, protein powder, and eggs. They are all so versatile and can be used for meals, snacks, and shakes.

Lauren: After

Lauren after (middle)

How do you strategize for meals out?

I usually check out the menu online to see what options are there. I go for items with the keywords like baked, grilled, or steamed. Another trick is if you want something a bit heavier like pasta, ask for a half order or just for half your order to come out to the table. Usually restaurants will have no problem accommodating easy special requests.


What advice do you have for anyone starting out on a weight-loss journey?

Set manageable goals for yourself and no matter what, don't give up. I was definitely in the mind-set early on that if I didn't lose 10 pounds in a month or if I wasn't dropping dress sizes every week that what I was doing wasn't working and I would give up and have to start all over again. It takes time and patience, and even if you don't see immediate results, eating healthy and exercising is working; just stick around long enough to start seeing the results!

Adopted from Popsugar 
Image Source: Lauren Rabadi

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