The Best Glute Workout & HIIT Cardio For Bad Knees

My 10-Week Challenge | This Is What Will Happen

I’m sure so many of you can relate to the fact that there’s never going to be a right time to start I project like this. I wanted to wait until I’m less busy, but the next quiet time in my business is next summer and I don’t want to wait that long. So instead of telling myself I’m too busy and that it’s not the right moment, I’ve decided to begin my 10-week transformation anyways and just see how far I can take it, while dealing with the commitments I have. My goal is something close to a stage weight, which is around 70 kilos (at my last competition in 2015 I was 68 kg.). So it’s not an easy project! To keep myself accountable I’ve booked a photo shoot with an amazing photographer right before Christmas. I know I’m the type of person who needs a deadline and a reason to push myself.

My current weight is 81,2 kg. as of 5:30 am this morning, and that’s after I had a big sushi meal last night. So hopefully the first few kilos will drop easily.

It won’t be an easy journey as I will have to juggle 15 hour workdays and my relationship with dieting and finding time to do my workouts.

My plan is to do the weight loss through my diet and intense short duration workouts. I’m developing a very effective short duration workout protocol that I’m currently using with my personal training clients with great results. I have designed a 10-week program for myself, working out 3-4 days per week for a duration of 20-45 minutes at a time. In the later stages of my prep I might add additional cardio, but otherwise the plan is to stick with this protocol. I know I’m not the only one with an extremely tight schedule, but that’s not an excuse not to work out and shape a body we can be proud of!

For my diet I’m eating 1700 calories for 6 days and having one free day per week where I’ll still eat mainly healthy food, but I might also make room for some treats depending on my progress. My diet is vegan during the week and pescatarian during the weekend.

I strongly believe in delegating the daily chores that has to be done so I can focus on doing my best at work and in the gym (and get my 7-8 hours of shut-eye every night as that’s incredibly important for weight loss). That’s why I’ve hired a maid to come and take care of the cleaning once per week AND I’m having all my meals prepped and delivered daily by 77 Veggie. I partnered up with them about one month ago and have received 1 juice and 5 meals per day ever since. My body has never felt better and I’m still living the food! If you also want to stop stressing about grocery shopping and preparing healthy meals, you can use my code “77VEGGIE5%AMANDA” for 5% off your meal deliveries.

It’s so important to set yourself up for succes and eliminating as many stumbling blocks as possible. Taking those time consuming chores off your shoulders makes a huge difference in your day-to-day life, when you’re trying to fit everything into a 24-hour day.

Of course I’ll be sharing more details about my training and diet, and I’ll be doing a weekly shape update every Sunday so you can follow my progress over the next 10 weeks.

If you have any questions, please drop me a comment or an email and I’ll do my best to answer all of your messages.


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The Best Glute Workout & HIIT Cardio For Bad Knees