It’s been a week only and Elizabeth Smith has already lost 4lbs, 1 inch from her waist and .5 inch from the stomach. She has been eating clean for the last 2 weeks and it is starting to pay off! 🙂
She is feeling great and we are starting to get more regular with her workouts. Upper body and Lower body splits with 5km walk 3 times a week.We are very happy with how the rehabilitation part is going and we will soon be progressing her workouts to add more intensity. We are proud of you Elizabeth!!
Here’s her sample daily meal plan consisting of protein, fruits, vegetables, nuts/seeds.
She had 2 “cheat” meals during the week when out with friends and had a couple of glasses of wine and chocolate.
2 scrambled eggs
2 servings of strawberries and a green apple, sliced with cinnamon
Latte with skim milk (although the Paleo diet excludes all dairy, skim milk is the only dairy consumed)
Salmon (approximately 5 oz)
Mixed greens (spinach, endive, radicchio, etc.)
1 serving each, snap peas, cucumber, celery, red pepper, tomato
Balsamic vinaigrette dressing
1 red apple (medium sized)
Almonds (blanched, unsalted, serving: 1 handful)
Baked cod with salsa (approximately 4 oz)
1 zucchini spilt in half, baked with garlic
1 sering snap peas
6 to 8 glasses of water throughout the day
2 glasses of green tea
(*Always ask your nutritionist before starting a diet to make sure it suits your needs)
Stay tuned for how we are slowly increasing her core strength with Muscle Activation Technique (MAT) after her abdominal muscles have been inhibited after surgery.
Hear from her yourself:
“As you can imagine, any kind of invasive procedure on your body knocks the wind out of your sails but I didn’t expect progress to be so slow considering I was in fairly good condition prior to surgery.
I’m at the 6 six-week mark, post surgery and I’m finally starting to feel normal again. One of the significant changes I have made is diet. Not only to help with this lean transformation but also hoping to speed up the recovery process. Jenny and I started talking about a Paleo diet a couple of weeks ago. After all cavemen survived for many years on the goodness of the earth! So that started the change…a diet of protein, fruits, vegetables, nuts and seeds. I have eliminated all grains and dairy except for skim milk in my morning coffee. Surprisingly, I haven’t been hungry, feeling better from an energy perspective and no sugar highs/lows from carbs that I felt before.
It has been fairly simple to maintain this diet and even with a couple of cheats, I have achieved results in the first 2 weeks. Slowly getting back into a workout routine is also helping. It has been a bit frustrating taking it slow considering pre surgery I was kickboxing, cycling 15 km and lifting 30 lbs. In due time, I’ll be back to those workouts.
All that said, I’m pleased with my current progress and hope to show more results in the coming weeks.” Elizabeth Smith