girl lifting weights

From left to right:
1. January 2015 – 198.8lbs
2. December 2015 – 135lbs
3. December 2016 – 144.6lbs

Yes, I am heavier now than I was a year ago. My body has changed so much for the better with increased muscle mass and strength.

Size doesn’t matter. Weight does not equal size. I wear a smaller size now at almost ten pounds heavier than I did in the middle photo.

Don’t be afraid to eat. Don’t be afraid to lift heavy. Don’t be afraid to indulge yourself occasionally. It doesn’t take one day to lose 60lbs, much like you won’t put it back on after one day.

Just a friendly reminder ❤️


Gosh I found some more photos.

The top two are pre-weight loss. My self esteem was rock bottom, my health was terrible (asthma, constant migraines, tiredness, binge eating disorder, depression and anxiety) and I was unhappy. Seeing that first picture was the thing that finally gave me motivation to change. I didn’t recognise myself. I didn’t know that was me.

The two mid photos are during.

And the bottom picture is me today.

It has been a long journey; and it still isn’t over, but I am proud of how far I have come.

5 stone down. 1 stone 10lbs to get to ultimate goal weight.

Fitness Journey

:::::::::::: July 10th, 2016 to December 26th 2016 :::::::::: #TransformationTuesday the left is the by product after 1 year of laziness, eating fast food, drinking, and not giving my body the proper exercise. The right is the result of 6 months of healthy eating, limited drinks (one weekend a month) and regular exercise. July 10th marks one year of health and fitness for me so I have a long road ahead of me but I love looking @ my little progressions along the way… that the slightest hint of muscle…? Nahhhh…. lol 

155 to 127! 27 pounds lost. Only 7 pounds away from my goal!

Please follow me on my weight loss journey on Instagram! katelyn__0

40+ lbs down and was having a hard time seeing my progress. It’s not much but I’m happy and ready to tackle the last 35 and put on some more muscle! 💪🏻

Aug 10 2015- 211 lbs
Jan 25 2016 - 168 lbs

Push, pull, legs workout

So here’s the scenario, your pushed for time this week and need to hit every muscle in the body..HARD!

Push, pull, legs is a very simple yet extremely effective 3 day split. Push workouts include chest, shoulders & triceps, pull back & biceps and legs quads, hamstrings & glutes.

The reason this is such an effective way of training is the way in which it focuses on multi joint compound lifts, which in turn hits multiple muscle groups. It’s back to basics with the excersises and there’s only four excersises per workout, so you can perfect your form and focus on progression in repage and weight on the bar.

This is the way I like to execute the plan however you can adjust the intensity accordingly. For guys trying to pile on some good quality muscle try these rep ranges, for women trying to tone up maybe lower the weight and increase the repage. Have a play about with it and see what works best for you.

Pull workout (Monday)

Barbell deadlifts - 5x 5 reps
Barbell rows - 5x 10 reps
Wide grip pullups - 5x to failure
Barbell curls - 5x 12 reps

Push workout (Wednesday)

Barbell bench press - 5x 5 reps
Barbell incline bench press - 5x 10 reps
Barbell military press - 5x 12 reps
Dips - 5x to failure

Legs workout (Friday)

Barbell back sqauts - 5x 5 reps
Barbell front sqauts - 5x 12 reps
Barbell straight legged deadlifts - 5x 10 reps
Barbell walking lunges -5x 12 reps (each leg)

Give it a try and let me know what you think in the comments 💬 If you enjoy this workout a ♥ or a 🔄 would be greatly appreciated 😄 Thanks for following The Fitness Vault ✌