Megan Loda was tired of falling short of her ideals, so changed from the outside.
Activating the turning point
I fell in love with the way I would feel after a really good workout. It turned from a task to a hobby. My sister-in law was a personal trainer and she got me on my first workout plan.
Your diet is a critical part of fitness success, but your body will often crave foods that it “can’t” have. Finding an alternative to your craving is very important. Breakfast is my favorite meal, so I often have a large feed in the morning.
I love oatmeal, eggs, turkey bacon and fruit. Salads, chicken, fish, sweet potatoes, rice, zoodles, lean red meats and veggies are my also on my list of go-to ingredients for any meal.
My biggest challenges
It was tough to find foods that work with my body. Everyone’s body is different, therefore, foods will affect everyone differently.
It was a trial-and-error game to figure out which foods gave me energy and which foods I could easily digest.
Whey Protein, BCAA, Glutamine, Daily Multi-Vitamin, Probiotics, Fish Oil.
1. Glute/ hamstring focus
|Single leg deadlift||4 x 12|
|Glute kickbacks||4 x 20|
|Hamstring curl machine||4 x 12|
|Bulgarian split squat||4 x 10|
|Hamstring curl with medicine ball||4 x 20|
|Glute bridges||4 x 20|
2. Shoulders/ triceps/ biceps
|Seated dumbbell press||3 x 20|
|Dumbbell side raises||3 x 20|
|Upright row||3 x 20|
|Bicep curl||4 x 15|
|Hammer curl||4 x 15|
|Tricep push down||4 x 15|
|Dumbbell extension||4 x 15|
|Lat pull down||4 x 15|
|Pull-ups||2 x 10|
|Single arm dumbbell rows||4 x 12|
|Straight arm pull downs||4 x 15|
|Push-ups||4 x 20|
|Cable flyes||4 x 15|
|Chest press||4 x 12|
4. Quad & calf
|Squats||4 x 15|
|Leg press||4 x 15|
|Lunges||4 x 15|
|Dumbbell step ups (each leg)||4 x 15|
|Calf raises||1 x 100|
|Single calf raises (each leg)||2 x 25|
5. Shoulders / Triceps / Biceps
|Lateral raises||4 x 20|
|Front raises||4 x 20|
|Arnold dumbbell press||4 x 20|
|Bicep rope curls||4 x 15|
|Preacher curls||4 x 15|
|Single arm tricep push down||4 x 15|
|Dumbbell tricep extension||4 x 15|
|Jumping squats||x 25|
|Lunge jump (each leg)||x 15|
|Mountain climbers (each side)||x 25|
|Planks||2 x 1 min|
|Russian twist with medicine ball||3 x 25|
* Day 7: Rest
* Cardio: 25 mins on the StairMaster 3 x a week
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