Results: Lost 20lbs from January 1st to April 1st.
Here’s What Katie Told Us…
“I was just in survival mode for the first few months [after childbirth]. I wasn’t thinking about nutritional food that would fuel workouts. I was feeding my body what was easy and available and healthy for me and my baby (disclosure: I am breastfeeding).
I also struggled with the thought of working out from home. I have tried the BWS program in the past (before pregnancy) and had great results but I was using my local gym. I was worried I would not be able to motivate myself enough to be successful. I always struggled to self motivate in the past and I was semi convinced I needed the gym to get the results I wanted.
I did the woman’s lean program home version. I did have access to some dumbbells and I purchased the BWS resistance bands to get me started.
I knew I needed help with my nutrition
So with my workouts covered, I knew that I needed more help with the nutritional side of things. I was concerned about the spreadsheet and how it would allow for “breastfeeding calories” (approx 500cal extra per day). So to be safe and smart about my approach to the nutritional aspects of the BWS methods, I decided to invest in myself and do the 1:1 coaching with a BWS registered dietitian.
I started the workouts a month before the nutritional 1:1 coaching which I did for 3 months and still am doing to this day. The progress pictures are from only 3 months of the BWS Women’s Lean home program with 1:1 nutritional coaching.
Food choices were a huge challenge for me. It was hard for me to think about how much protein/carb/fat ratio in each meal was appropriate. I knew I was pretty good at keeping track of my calories via the MyFitnessPal app. It was challenging at first learning new recipes and trying new foods, but I looked forward to the new meals! Having someone help me decide on my meals was pivotal in my success.
Life has gotten so much easier.
Since I started the journey in January, I can honestly tell you that life has gotten easier. I love that after I have prepped all my meals for 5-6 days, I can just focus of my workouts and my baby and enjoying this time. I feel so much stronger now, each week I am able to progressively add more weight or reps to nearly all my workouts. I have my confidence back.
Honestly, being pregnant and having a baby was really hard on my self esteem. I struggled a lot with my body imagine throughout it all. People would tell me “oh don’t worry it's just because you're pregnant”, but I really didn’t like having a belly. I was so goal focused to get back to a flat stomach and I can tell you there is no better feeling!!
I plan to continue the lean program until I reach my goal weight and then I want to maintain during the summer. I plan to purchase the Women’s bulk program in the fall. I really would like to grow my leg muscles, glutes and quads specifically. I am really enjoying my upper body gains however so I plan to continue to focus on triceps and shoulders. As for my diet, I plan to continue to track and cut until set desired weight is obtained and then enjoy maintenance mindfully.
Three Hot Tips From Katie:
#1: At first you must think of this program as forming a new habit, then you won’t have to think anymore just DO IT!
#2: Be honest, measure…. EVERYTHING, you are your only critic. This way you won’t wonder “shy the spreadsheet isn’t working for you” or other excuses we tell ourselves.
#3: BUT… Be real, don’t get caught up in perfection.
---
Best regards,
Jeremy & The BWS Team
PS: If you want to a workout routine, nutritional guidance, and a program specifically for you and proven to work by thousands of our members, take our free fitness quiz and discover the program that is right for you.
