Full name and occupation: Amber Morden, Trade Compliance Officer
Total Weight Loss: 50 lbs
How many inches did you lose: 22 inches
How many dress sizes did you lose: 4
What kind of workouts were you doing before?
I was a member at Goodlife Fitness. I was going very sporadically (at most 3 days/week but usually 1 or 2).
When I did go I would do 45 minutes of cardio on an elliptical trainer and a one hour body pump class. I was not motivated to be there and usually just watched the clock the entire time.
I would find any excuse possible not to go.
Looking back now, I realize I was getting no results.
I train at Go Girl where we complete circuits of high intensity metabolic resistance training.
I go 5 days per week as well as a kickboxing class a couple of times per month also at Go Girl.
The circuits that we complete are different every day.
The trainers are super creative and give us great workouts every time.
They push us to keep going and really care about our progress. It’s impossible to get bored and I never catch myself watching the clock.
How was your nutrition like before?
My eating habits and nutrition knowledge were pretty terrible.
I am a self-proclaimed foodie and there were no limits to what I was consuming, I also ate mindlessly a lot, especially while sitting and watching television.
I paid little to no attention of how much food I was putting in my body or what the nutritional value of that food was. I still appreciate great food but I indulge way less.
How is your Nutrition life like now?
I try to follow the 80/20 rule the best I can to ensure that at least 80% of the food that I consume is healthy and clean and I leave 20% for the foodie that still lives inside me and likes to indulge.
I also try my absolute hardest not to drink my calories, I drink water almost 100% of the time.
What is your fitness life like now?
I am in the best shape I have ever been.
I still have a lot of room for improvement but my ability to complete different exercises has increased dramatically.
I noticed within 3 weeks of training at Go Girl that there were exercises that I was unable to do in my first week of training that I could then do by the third week.
It seems that almost every week there is something new that I’m able to do for the first time or something that I couldn’t do very well initially but my form has since improved and that is an awesome feeling!! I also don’t find excuses to get out of my workouts.
I try my absolute hardest to be there for my 5 days every week.
I rearrange my schedule when necessary to make sure that I can get my workouts in because I really don’t want to miss any.
I also write my workouts in my agenda as if they’re an appointment and if I need to make plans, I schedule them after boot camp.
What is your eating schedule like today?
I eat 3 meals per day with no snacks. I try to remain on the schedule of 9:00am, 1:00pm, and 7:00pm the best that I can.
Why did you choose this schedule?
It works with my schedule and it follows Dan’s suggestion of having at least 14 hours between my last meal of the day and my first meal of the next day.
What are your days like today?
I have a lot more energy overall and try to be active as much as possible while having a desk job.
I go for walks on my breaks and lunches at work and try to do things that I enjoy but keep me moving on the weekends such as go to the zoo or to the beach.
How do you maintain your current results?
Consistency is key. I never waiver from my workouts and try my best to practice good eating habits most of the time.
Looking back now, what are you most proud of?
I am very proud of the fact that I have stuck to the program and haven’t let my momentum die.
Attempting to get in shape has been a life-long battle for me.
I have tried and failed more times than I can count.
The longest period of time prior to Go Girl that I have ever been able to commit to on a consistent basis was 4 months.
Maybe I just wasn’t really ready or maybe I just hadn’t found the right home or tribe to help me reach my goals.
Go Girl has become my tribe and my 2nd home, my fellow GG’s, the amazing trainers, Dan and our mascot Bali make Go Girl the amazing community that it is.
All that I have to do is be accountable and show up! That’s easy because I genuinely want to be there ☺ I still have a ways to go to reach my final goal but I am confident that I will do it and I have Go Girl to thank for that.
What are the keys to your success in transforming your body?
Consistency, consistency, consistency!
Dan said something at the orientation session that resonated with me; it really helped me at first and has stuck with me like glue,
“You will never regret coming to a work out, but you will always regret missing one.”
It’s SO true! If there are days that I’m not feeling it or just not in the mood to go to the gym, I think of that quote, and get my butt to the gym. I always feel 100% better when I leave and have not once ever regretted showing up!
What’s your top 3 tips of success for people struggling with transforming their body?
1. Don’t quit or beat yourself up for falling off the wagon.
Previously if I would fall off the wagon by missing a workout or eating badly, I would let it snowball and think to myself, I’ve already messed up so it doesn’t make a difference now. A bad meal would turn into a bad day, into a bad week, into a bad month etc.
If you mess up, accept it, move on, and try to get right back on track.
2. Trust the process, and enjoy the journey.
The weight doesn’t go on fast and it’s not going to come off fast. Don’t expect immediate results, put in the work and the results will follow.
Don’t focus solely on the scale, appreciate the non-scale victories such as inches lost, the way your clothes fit, and improvement in your ability and form while exercising.
3. Don’t make excuses.
Your favourite television show, night out with your friends, or grocery shopping etc. will still be there waiting for you after 1 hour of boot camp! (or other exercise of your choice).
Make the time for yourself. Treat it as an appointment that you can’t miss!