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Susan AllawaySusan has always been conscious of her weight and taking care of herself.  Exercise has always been a large part of that, which consisted of running 3 to 4 times a week.  As Susan got older, she felt like she wasn’t getting the same results with her cardio routine.  She knew she needed to add some weight training, plus she wanted to lose 5 to 10 lbs. that she had put on over the past couple of years.

Susan’s Workout Schedule

  • Strength Training at NPF 2 to 3x week
  • Afterburn at NPF or interval training 2 to 3x week

Susan’s  Journey:

Susan came to NPF with the goal of getting in better shape and losing the 5 to 10 pounds she had gained.  She did strength training twice a week and some form of cardio two to three times per week.  She began to feel stronger and more toned, but still wasn’t losing the weight she wanted.  Joe, Director of Training at NPF, suggested that she look more closely at her nutrition, since she was doing what she needed to be doing from an exercise perspective.  Susan met with Natalie, the registered dietitian at NPF, to have her metabolism measured and to go over a nutrition/diet plan.  Natalie set Susan up on a 1200 calorie diet that consisted mainly of lean meats, fruits, and veggies.  At first, Susan thought there was no way she could follow it, but after discussing different menus and ways to prepare the food; it seemed manageable.  Natalie kept stressing that yes, it was strict, but if Susan could just stick to it for about 5 to 6 weeks, then she could gradually add back some of the foods that she enjoyed (within reason)!  Susan took what Natalie said to heart, and did not stray from the plan.  Susan packed her food when she traveled, and really did not cheat for about 6 to 7 weeks.  Within 2 weeks, Susan noticed a change which encouraged her to stick with it and by the 7th week, had lost 7 pounds!  She also lost a few inches as well and was able to fit into her favorite jeans!  She gradually added other foods, but has tried to leave the sugar, white flour, and processed foods out as much as possible.

Susan’s  Eats:

Susan tries to eat lean meats – chicken, fish or turkey, along with fruits and veggies.  She also tries to limit carbs, sugars and processed foods.  Treats are allowed in moderation.  Also if there are a few days of unhealthy eating, she will go back to the basic “leaner” diet.  LOVES CHOCOLATE!

Susan’s  Tips & Advice:

  • Set realistic goals and then steps to accomplish them.
  • Set a time frame to work within so that things don’t seem so overwhelming.

Nice Job Susan!

Susan Allaway