From Injury to Inspiration: A Fitness Transformation Story

After a serious injury, it took 38-year-old Espinoza months to relearn how to walk. The basic tasks were challenging, and she was nervous about losing her stride.

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Seeing her parents aging also motivated her to focus on longevity. "I didn't want to be someone who couldn't stand up from the couch or pick something up from the ground," she told Business Insider.

Less than a year later, she is stronger than ever. Espinoza joined a two-month challenge with Life Time Fitness, completely overhauling her routine.

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Her results were remarkable: she lost 14 pounds, gained 6 pounds of muscle, and cut her body fat percentage in half, winning the national challenge and a $10,000 prize.

However, the intense 60-day routine wasn't sustainable. To maintain her progress, Espinoza developed a more flexible diet and exercise plan. Here’s what she learned on her journey.

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Start with Small, Consistent Habits

For two months, Espinoza couldn't put any weight on her injured leg, causing significant muscle loss.

Once she could move again, she started with simple step-up exercises to rebuild single-leg strength and balance. "I did step-ups every single day as my warm-up," she said.

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"I couldn't see the progress week to week, but the exercise really was helping me." This daily commitment to a warm-up routine remains a non-negotiable part of her workouts.

Focus on Building Strength

Once she was able, Espinoza began lifting weights with a clear goal: "I wanted to get strong, I wanted to be able to carry heavy things."

During the challenge, she spent an hour a day in the weight room, using machines to save time and focusing on lifting as heavy as she could.

She consistently increased the weight to challenge her muscles, a technique known as progressive overload.

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Initially, she tried adding an hour of cardio but found it draining. She switched to 15-20 minutes of low-impact cardio, like cycling, and aimed for 8,000 steps a day.

Since the challenge, she has also incorporated a full rest day each week.

Adopt a Flexible, Protein-Packed Diet

To build muscle and lose fat, Espinoza overhauled her diet, focusing on eating around 30 grams of protein per meal and increasing her fiber intake.

Both protein and fiber help with satiety, keeping you fuller for longer. "I used to barely eat protein, and most of my meals were carbs," she explained.

Her initial diet during the challenge was extremely rigid. Once it ended, she found herself craving all the foods she had restricted.

Realizing this wasn't sustainable, she shifted to a more flexible approach. She continues to prioritize her protein and fiber goals but allows herself to enjoy the foods she loves.

"I need food to bring me joy," she said, "and a super clean, strict diet wasn't going to do that for me."

Source: africa.businessinsider

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.