Kiana lost 72 pounds

Transformation of the Day: Kiana lost 72 pounds. She lost the weight with cardio, weight training, low carb meals made up of lots of whole, healthy food. As a therapist, she learned a lot about self-shaming, self love and confidence on this journey. Her hard work has paid off and she’s getting ready for her first Bikini Competition in September.

This fitness journey of mine has been the best roller coaster ride of my life! When I started in August 2017 it for the LAST time. (I’ll be real, I have lost weight before.) I made a promise to myself NOT to give up. I commited to just being consistent for one year.

What was your motivation?
#LetsjustseeKI became my mantra on challenging days. In the beginning, everyone and everything was where I found my motivation; my husband, my future kids, for hearing the “dang girl I see you” comment under my picture, etc.

It took me 2 months to realize that I was worth working out for! It took me another 3 months to realize what Jay-Z really meant when he said, “You can’t heal what you don’t reveal”. It takes hard WORK to go to the gym, or for a run and practice mindfulness. (I’m talking no headphones on a treadmill or sitting in your own thoughts in the sauna). It took another 2 months for me to have the audacity to make myself my own fitness goal! (Like… if that one guy from The Apprentice is President, why can’t I have abs?”) Here we are here 11 months later. I’m 72 pounds down and I’m prepping for my first Bikini Competition in September 2018.

How did you change your eating habits?
When I finally learned that it’s 80% what you eat and 20% working out, I knew my real growth would be in the kitchen. I began eating a low carb, high protein diet with lots of vegetables. I largely used the following portion sizes for my meals; 4-6oz of protein, 2 oz of carbs and 1-2 cups vegetables. For snacks, I kept to vegetables, fruit and protein bars.

What did your workout routine look like?
I work out 5-6 times a week. I do an 1 hour of cardio broken down into 30 minutes of fasted cardio in the morning and 30 minutes of cardio after weight training in the evening.  For weight training, I focus on specific areas of my body each day. For example, I do legs and abs Monday, Wednesday and Friday. I focus on back and chest on Sunday, Tuesday and Saturday.

What was your starting weight? What is your current weight?
My starting weight was 220 pounds and my starting clothing size was 16-22. My current weight 148 pounds and my clothing size ranges from 0-6. I’m 5’5″.

What is the biggest lesson you’ve learned so far?
The biggest lesson I’ve had to learn (and that I’m still working on) is that losing weight and gaining muscle is way easier than gaining confidence or self-love. In my mind, that would have come automatically but it didn’t. As a therapist, I talk to my clients all the time about the power of the brain. This weight loss journey has showed me how deeply I was in patterns of self-shaming. I realized that until I loved myself, nothing would ever be enough. Each day, I remind myself in kind ways that I am enough. Each day, I choose to take care of me in a healthy way.

The other thing I learned that was HUGE is Drink your water! I feel like no one really talks about how important water is in a weight loss journey.

What advice do you have for other women who want to lose weight?
I would tell other women to have the audacity to make yourself your own fitness goal! Also, comparison is the cousin of self-hate. Even if we all were the same weight and height, we would still look different. So, why would I think I can look like Angela Bassett. I just have to look like the best version of me. It’s the self-love we think the other person has that we are chasing.

Instagram: @lock_n_Ki