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Part 1: A journey to Freakn Fit Woman 

Disclaimer: Yes, I have an Amazon Affiliate link so I get a small kickback from your purchases. This helps me feed my minions and not live in a van down by the river.

I’m at the beginning of this fitness journey. I’ve done this before. I can do this again but this time I am going to MAINTAIN. Around 12 years ago, before I had two kids and for our wedding, I decided to lose weight, get fit and look great on my wedding day. Around one year ago, I finally fit back into that wedding dress. 

I bought a dress that I couldn’t zip up. It was a size 14. When at the time I bought it, I was around a size 18/20. I worked out by doing weights and cardio 6-7 days a week. The morning of the wedding, that dress zipped all the way up! It was a miracle! Really it was HARD WORK, determination, and consistency. Our wedding day was amazing, I felt great and I looked great.

Fitting back into my wedding dress 9 months after Gastric bypass surgery Naomi Wierby Fashion Freak Minnesota

Then life got in the way...
  • Depression
  • Kids
  • Working
  • School
  • Self Loathing

All of these things crept in. I let myself go. I gained ALL of that weight I lost and then some.

In 2018, I decided to change my life again. I took control. I changed my eating. I was more active but I wasn’t exercising. One Thing to focus on is enough. I was battling: food/nutrition and mindset. I didn’t want to add in the stress of making sure I got to the gym, got my workouts in. (Learning to focus on ONE THING was a concept I learned from this book)

  The ONE Thing: The Surprisingly Simple Truth Behind Extraordinary Results  |  Learning to Focus on ONE THING!

This year, I decided since now I am maintaining my 150-pound weight loss, I’m working on filling my loose skin with muscle. My goal is to become a FREAKN FIT WOMAN and avoid skin removal, body lifting surgery. From my research, these surgeries are extremely painful and the recovery time is long and difficult. When I am trying to run a business, I don’t want to try to deal with recovery and making sure I am getting all of the things done plus add in my kids & family to take care of on top of everything else. No THANKS!

Fitness After Losing 150 pounds, transforming my body without surgery. This is my journey.

Can I Avoid Painful Surgery?

Only time will tell if filling a body that was once almost 300 pounds with muscle will be enough to feel like I can wear a tank top in public again and not feel self-conscious about my saggy thighs and excessive bingo wings. Well time, determination, perseverance, and consistency again. I know I can do the work that isn’t what I question. Although, I do worry daily about falling off the wagon and gaining every single pound back. THAT is probably one of my biggest fears in life.

I’ve decided to document my journey more thoroughly with going from healthy to FREAKN FIT WOMAN.

Today, I am on Day #3 of my focused fitness journey. I joined bodybuilding.com so I could get some better planned out workout schedules. Piecing together workouts while I was at the gym was time-consuming and cumbersome. I could see some progress but not enough. I need something more. After some research, I decided to give bodybuilding.com a try.

They have an app and a website. I chose three different workout plans. I’ve been doing two of them daily. Since my main focus is on wanting to lift my flat ass, I have added extra glute exercise sets. Each program has a meal plan as well. My meals must be altered to fit what I can intake so at this time I do not follow their meal plans. Read more about why I have to alter the meal plan in this article about my weight loss.

I am not a professional nutritionist or athlete 

I am not perfect! I am not a natural athlete. I am not a nutritionist. These are things that I am doing to grow. I am a regular midwest mom that decided to change my life. These are the things that are working or worked for me. They might not work for you or they might. My form might not be absolutely correct but together we can work on growing, building, and correcting as we become FREAKN FIT WOMEN. I am starting small, starting at what I can handle. I am not competing with anyone. And neither should you!

Workout Sets

Here is what my workout consisted of today for ONE of my programs:

FREE WEIGHTS

Barbell Deadlift

  • Set 1: 60 LBS x 10 reps
  • Set 2: 60 LBS x 10 reps
  • Set 3: 60 LBS x 10 reps

Goblet Squats (dumbbell used)

  • Set 1: 35 LBS x 10 reps
  • Set 2: 40 LBS x 10 reps
  • Set 3: 45 LBS x 10 reps

Dumbbell Shoulder Press

  • Set 1: 15 LBS x 10 reps
  • Set 2: 15 LBS x 10 reps
  • Set 3: 15 LBS x 10 reps

Bent Over Two-Dumbbell Row

  • Set 1: 20 LBS x 10 reps
  • Set 2: 20 LBS x 10 reps
  • Set 3: 20 LBS x 10 reps

Straight-Arm Dumbbell Pullover

  • Set 1: 20 LBS x 10 reps
  • Set 2: 15 LBS x 12 reps
  • Set 3: 15 LBS x 12 reps

MACHINE GUIDED (rest of the workout)

Dip Machine

  • Set 1: 50 LBS x 12 reps
  • Set 2: 50 LBS x 12 reps
  • Set 3: 40 LBS x 12 reps

Torso Rotations (each side)

  • Set 1: 100 LBS x 12 reps
  • Set 2: 100 LBS x 12 reps

Kickbacks (each side)

  • Set 1: 75 LBS x 12 reps
  • Set 2: 75 LBS x 12 reps

Hip Abduction

  • Set 1: 100 LBS x 12 reps
  • Set 2: 115 LBS x 12 reps
  • Set 2: 100 LBS x 12 reps

Hip Adduction

  • Set 1: 125 LBS x 12 reps
  • Set 2: 115 LBS x 12 reps
  • Set 2: 100 LBS x 12 reps

This whole workout took about 60 minutes. I had to wait for a few minutes for machines to free up at the end. Also, please note that deadlifts are my least favorite because I am self-conscious that I am not doing it correctly. Sixty pounds wasn’t enough but I need to explore the gym to figure where the barbells are for building out the bar for the weight I need to fatigue my muscles.

Looking at the barbells, trying to figure out how or which one I'm going to use to Dead Lift. Fashion Freak LLC Planet Fitness Apple Valley, MN

Post Workout Protein and Meal

When I get home I make sure that I get some protein into my body right away. I do this by drinking an 8oz cup of water mixed with Collagen/Protein. I wait 30 minutes before I eat food. Then I wait 30 minutes to drink more liquids.

These are my favorite go-to options for quick, liquid protein consumption. 

Vital Proteins: Strawberry Lemon flavor, 15g Collagen per Serving, 120mg of Hyaluronic Acid  

PREMIUM PROTEIN POWDER, FLAVORLESS, HIGH ABSORPTION RATE, GLUTEN FREE NON GMO PROTEIN, LOW CALORIE Genepro Mix with any drink

Pro Tip: Mix Strawberry Lemon with Vitamin Zero Lemonade for a sweeter flavor.

Later this evening, depending on what my dreaded “Move Ring” on my Apple Watch says, I will do one more at-home workout that does not require gym equipment, High-Intensity Interval Training (HIIT).

Here's the time for shameless self-promotion. It's how I help pay our bills, with my business... but it's also why it all started. I chose to take control of my life and figure out a way to improve my life. Shop the link below to order yourself a Beverly Goldberg is my Spirit Animal Freakn Tee and let's be 'Frentas'! 

This is how we Kick Today in the Dick!

By changing our life One Day at a time with One Thing at a time.

With love, Naomi aka The Perfectly Flawed Badass Fashion Freak

 The Perfectly Flawed Badass Fashion Freak

Beverly Goldber is my Spirit Animal by Fashion Freak LLC in MinnesotaBeverly Goldberg is a smother and one of TV's (and real life) greatest moms of all time. She doesn't let anyone stop her. She does the things and she does it in killer eighties style. (Raglans are sold out but still available in vintage black short sleeve freakn tees)


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