AboutKaren Sullivan Expertise Karen can help with lifting technique, muscle recovery, weight loss, body building and powerlifting. She has been certified by AFPA for the last 10 years as a Personal Trainer and has recently acquired a certification from the same agency as a Post Rehabilitative Exercise Specialist. Any recommendations or advice rendered are based on fitness information as specified by the American College of Sports Medicine and the American Fitness Professionals and Associates.
Experience
Past/Present clients Clients include athletes training for marathons, mountain climbing and general weight loss. In addition I have clients troubled with COPD, Fibromyalgia, and Parkinsons as well as stroke rehab. She was the Strength and Conditioning coach for Williamsburg Aquatic Club, a USA Swim Team, in Williamsburg, Virginia for 3 years.
Karen is presently working at Main Street Gym in Historic St. Charles, Missouri where she teaches Pilates and continues her work with clients. Her training reaches across the country with her long distance Body Restoration eTraining. Her dedication to fitness reaches into the nutritional supplementation with Shaklee products. She only works with clients who add nutritional supplementation to their training. Read more of her story on www.shaklee.net/BodyRestoration
Expert: Karen Sullivan Date: 5/11/2008 Subject: weight loss
Question QUESTION: i was wondering if you could give me a workout routine or something to lose weight on my hips, thighs, butt area and some stomach. I need to lose about 40lbs to be happy, i'm 5'2" 175lbs and 29yrs old. i want to lose a bunch of weight and gain muscle, i've always been ok fit but i've never strived for what i really want and that is to be quite muscular if possible. any help i would appreciate.
thanks
ANSWER: Heather,
Do you have a gym where you work out? Do you have other equipment at home? What are your resources? Let me know.
Karen
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QUESTION: yes i have some free weights at home and i have several nearby gyms. i am going to purchase some new equipment i just wasn't sure of what i would need. thanks
ANSWER: Heather,
This web site http://sparkpeople.com/myspark/ex/all_exercises.asp has some wonderful exercises you can do at home with little or no equipment. Whether you work out at home or at a gym here is the program you should do. Select 3 exercises for your legs, chest, triceps and back, select 2 exercises for your shoulders, and biceps. It doesn't matter if it is from this web site or from the gym. Free weights or machine is irrelevant. What you want to push for is this. You do the exercises concentrated, strict form and do a weight that makes you work but isn't impossible. You do 12-15 reps to start. You do that exercise for 3 times. (3 sets of 12-15 reps) Now, I don't knowhow in shape you are so you may not be able to do all of this. That is ok. Work up to it.
Always work your abs, do cardio for 30 minutes at least 3x a week. You can walk, you don't have to run.
After 4 weeks you can start to do the same exercises but you do 4 sets of 8-10 slowly. I mean you count 1000-1, 1000-2, 1000-3 to 5 for the push out . . . and then a 5 count for the return. Does that make sense?
Anyway, after that 4 weeks you go back to the original 12-15 reps. It will shake things up and your body should respond well.
The other part of this whole thing is your diet. Keep it clean. Free of processed food. fresh fresh fresh and then lean meats. Hold your fats down. Watch diet food. And the zero trans fat means there can be up to .5g of trans fat. stupid but that is the law. In my book, ZERO means nothing not .5g.
Anyway, keep in touch. Write back if you have more questions. The possibilities are endless.
Be Well, Karen
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QUESTION: thank you sooo much for the breakdown of the routine, i think it'll work great.
i was wondering now if you could give me a rough idea of what a daily plan of meals would be, for me to lose alot of weight, i talking about40lbs. like just for instance for breakfast, snack, lunch, snack, dinner and what for each or whatever if that makes sense.
i know this is alot sorry, i just really want to do this and don't know much about good foods and that.
thank you so much
heather
Answer Heather,
I have a program I designed for my nutrition clients and I have sent you a page from that program.
All Meals MUST be consumed at least 2 hours and no more than 3 hours apart. Water must be consumed throughout the day, a total of 100 ounces minimum.
All food is cooked in the following manner: either PAM or with small amounts of water or chicken stock to keep them from sticking; Grilled, broiled, or steamed.
Day 1
Breakfast
2-3 Egg Whites (Scrambled with green pepper and onion)Top with a slice of avocado for garnish (sand to give you your monounsaturated fat your body needs)
1 slice of Whole Wheat Toast
Coffee/Tea and water
Supplements should be taken with breakfast
2 Hours Later
½ C Low-Fat Cottage Cheese sprinkle with 2 tbsp of toasted sliced almones or raw sunflower seeds
Take any Rx medication at this point
Lunch
6 oz Tuna Salad with celery and onion if desirable (no mayonnaise)
Served on top of lettuce and a medium tomato (can stuff the tomato too) 5 green olives can be chopped into the tuna or add some sunflower seeds if you don't like olives.
1 slice whole wheat toast/bread or a small whole wheat roll
2 Hours Later
One Hard boiled egg with a small piece of fruit.
Take Afternoon Supplements
Dinner
6 oz Boneless/Skinless Chicken Breast Grilled
2 TBS Fresh Salsa spooned over Chicken
Salad – fresh vegetables abound!
Balsamic Dressing – Balsamic Vinegar/minced fresh garlic, chopped fresh Cilantro, 2TBS Olive Oil, salt and pepper to taste.
Grilled Summer or Zucchini squash
Sugar Free Jello
1 Hour Before Bed
Protein Shake – Energizing Soy Protein is my choice
The other choices for food can be fish. Have beef once a week and make sure it is lean. A steak or london broil or really lean hamburger meat is grat. Try to keep your simple carbohydrates (rice and bread and pasta) restricted to meals early in the day so you will burn them as fuel. You need to eat, not stop eating. However, do not let yourself eat huge portions of fat. Make sure you have some monounsaturated fat (tablespoons) in each meal. This is a healthy fat for your body.
You can find those in nuts and seeds, avocados, olive oil. Be creative and you will find you enjoy the little crunch they offer.
Do not eat any boxed foods, processed, fast foods, etc. Be cautions about the diet foods. Eat the real mcCoy!
