Danielle's first goal is to pass the physical agility test for a new job that she wants. She knows that she feels better when she exercises, and needs to control stress, sleep better, and eat better. She wants to live a long, healthy, and enjoyable life. Furthermore, she seems to be at a weight loss plateau, and even though she has lost a significant amount of weight in the past month, she really wants to step it up and get the last 10-15lbs off for good.
Ben will be creating a plan for Danielle that takes her new body and gets it completely toned and shaped, while at the same time getting in peak physical condition to achieve her performance related goals.
Beginning of Program
Weight: 128.6; Body Fat: 31.2%
After observing Danielle's running gait, Ben noticed that she overpronates and tends to swing her arms excessively. By lowering her shoulders and relaxing her elbows and hands, Danielle can save a high amount of energy. To control the overpronation, she may also want to find some Superfeet or other type of running orthotic.
At 1800 calories per day, Danielle's resting metabolic rate is high, and she will be able to eat a normal and healthy diet. One of her major challenges is “getting enough protein”, especially in a portable, packaged format for her on-the-go lifestyle. Her current liquid protein supplement is high in artificial sweeteners and preservatives. Ben will be encouraging her to take in a healthier source of protein by using an all-natural whey protein from Mt. Capra (5% discount code BGF) or Hammer Nutrition (15% discount code 80244), and placing into a cup that she can then pour water into.
Although Danielle's fat burning heart rate was observed to occur at 155 beats per minute, she will actually be doing more training at her ventilatory threshold heart rate of 167 or higher, where she will experience superior cardiovascular fitness adaptations that allow her to achieve her run goal.
Ben's Second Meeting with Danielle, February 4, 2009:
In this meeting, Ben introduced Dani to a more efficient and economical form of running that would allow her to cover ground quickly without becoming quite as winded. She is now leaning forward with a more relaxed and loose posture, as show in the video below:
February 27, 2009 update:
Danielle is down to 125.1 pounds, and is just 10 seconds off pace to run her 1.5 miles in the time allotted!
March 19, 2009 update:
Danielle is officially down 2.5% in body fat, and her April 25 assessment is quickly approaching!
Want to find out what happens? Can Danielle shed 15 more pounds, and more importantly, will she pass the physical and be able to run 1.5 miles in under 14 minutes? Would you like to stay tuned to this story?
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