Nessa, a 39-year-old from Luxembourg, grew up never having trouble with her weight. She was one of those people who ate whatever she wanted, and her body somehow managed to stay the same. It wasn't until she started a new job in finance that she began to notice a difference in the way she looked.
"I was focused on my job and not on my body. I was making poor food choices, and I constantly felt stressed and tired," she told Cosmopolitan.
In fact, it wasn't till she saw a photo of herself that she realized she needed to start focusing on her health. "I didn't realize how much my body changed during the time that I didn't care enough about it," she said.
Finally, Nessa decided it was time to turn things around earlier this year. She started to make small changes that helped her adopt a healthier lifestyle. She started working out in the mornings because she could never find the motivatation to hit the gym after work. While getting used to waking up at 5 a.m. was not pleasant, within weeks she began looking forward to it and waking up before her alarm went off.
Good morning! I am a little bit anxious and also excited today as this is my first video coming to you! I hope you're gonna like it, so I will share more in the future. Today I wanna show you one of the exercises I do while having my Lower Body session. This is a Romanian Deadlift If you want to develop and strenghten your harmstrings and increase the mobility of your hips, you should definitely include Romanian Deadlifts to your exercise list. This exercise also builds stronger and more stable lower back The move starts from the straight position (unlike the Conventional Deadlift) and you go down and up and this is one rep. I do advise you to take a video to check your form. My 1st attempt in my video was 50kg and I felt quite good about it But I see also I should more squeeze my glutes when I finish the move. However my back is straight, I push my butt back and I lower the bar down of my legs as far as I can (here even until the bar hits the floor, a little bit too long I believe) And then if you see my next attempt with 60kg, this one is not a proper form. My back is not straight and it could cause an injury. You also see that my posture is not stable, the move is not flawless at all and I do not lift with confidence... But it was just a try and this is only my 4th week of lifting, so I am still working on adding more weights and for now I am comfortable only with 55kg I am not an expert, so I am open to a discussion on my form And please, let me know if you would like to see more videos Happy Sunday guys! #fitness #motivation #lifting #deadlift #romaniandeadlift
Fast forward six months and Nessa noticed her body start to transform. But soon she plateaued, despite feeling like she was giving it her all every day. At that point, she realized it was time to pay more attention to her diet. Though she thought she was eating pretty healthy, she soon realized she wasn't paying attention to her portion sizes, skipping meals when she was too busy and then stress-eating later to make up for it.
To help make better eating choices, Nessa turned to a coworker with a personal training certification to help her come up with a meal plan to stay on track. She started by eating every three hours and eating five to six meals, amounting to approximately 2,000 calories.
Sunday! And Sunday means a new start into meal preparation I decided to do today Chipotle inspired bowls What is inside of those 3 lunch boxes? Basmati rice with lemon juice and cilantro, pinto and black beans, chipotle spiced chicken thighs and fried bell peppers with onion. I have also avocado to be cut tomorrow. I will also have a tomato salsa that I will quickly prepare in the morning and green salad cut to have it fresh I will eat all of those 3 meals at work, each every 3 hours. I will also have my protein oatmeal with almonds, hazel nuts, cashews, raspberries and plums for breakfast and scrambled eggs with spinach, tomatoes and avocado for dinner If I feel like snacking, there will be a Maple-licious Protein Bar from @empactbars in my bag And now I am off to bed, alarm is set up, morning workout on my plan for tomorrow #proteinbar #nutrition #mealpreparation #mealprep #fooddiary #kaylaitsines #kaylasarmy #sweatwithkayla #bbgjourney #healthyjourney #fitness #healthyeating #healthymeal #bbgfooddiary #bbgcommunity #bbgover30 #bbgmotivation #fitnessmotivation #foodroutine #foodinspiration #foodgoals #iifym #macros #flexibledieting #macrocounting #lunchbox #mealprepsunday #chipotle #chipotlebowl
During the work day she ate sweet potatoes, chicken breast, broccoli, and avocado; basmati rice, cod, and green beans dressed with olive oil; or whole wheat pasta with zucchini noodles, shrimp, and homemade pesto. She usually prepped all her meals before the start of the week so she wouldn't have an excuse to over-indulge in other foods.
For dinner, she either had scrambled eggs with spinach and tomato, toasted whole-wheat bread topped with peanut butter and banana, or a green salad with smoked salmon and rice cakes.
After following the meal plan perfectly for 11 weeks, Nessa has noticed an incredible difference. Even though she's gained four pounds since starting her fitness journey, her body is now incredibly sculpted — giving way to some seriously impressive abs.
It takes a lot of patience and dedication when you are not anymore in your 20's. I am 39 years old and I keep telling this because it is so important in terms of progress. You need to be really consistent to achieve your goals. You have to give your best and work for it. Every damn day. Work for it. Don't get me wrong, I am not telling you that it's easy when you are younger, because it's not. If it would be easy, everyone could do this. I just want to encourage you not to give up even if sometimes you have to wait longer for the change to come. But if you really want it, you can do it. After all Rome wasn't built in a day, right? #transformationtuesday #bbgprogress #sweatwithkayla #strongnotskinny #weightlifting #kaylaitsines #motivation #fitinspiration #lifting #beforeandafter #inspiration #fitspo #fitgoals
The whole process has inspired Nessa to get her fitness certification later this year, and she plans to continue using Instagram to document her inspirational journey.