Weight before:

174 lbs 

Weight now:

147 lbs

Time between before & after photos:

12 weeks 

Age:

34 

Height:

5’8” 

Location:

Mount Juliet, Tennessee, USA 

Occupation:

Student and Mom to 4 

Tips from Amy Myer:

Life happens; always plan for your goals. When you struggle, reach out to others for help, everyone starts somewhere and we’re all in this together. When you feel defeated, remember your WHY and push through. Eat clean and train hard! 

 

​

Why did you decide to get fit?

 

I spent years after my children were born trying to maintain my health and physical fitness. I realized that as I got older and busier, I lost the balance between my personal goals and everything else going on in my life. My weight went back and forth and I was tired of making up for bad decisions just to return to unhappiness with myself. My relationship with nutrition was always my struggle. I took the 250kchallenge as an opportunity to learn how I could meet my long-term goals while living a healthy lifestyle and still focusing on school and home life. 

 

 

What was your diet and nutrition like?

 

My diet consisted of lean proteins, a combination of simple and complex carbohydrates, fresh vegetables, and healthy fats. Typical foods I ate were egg whites, chicken and fish, oats, sweet potatoes, greens, avocado, brown and jasmine rice, and protein shakes. I also took essential vitamins and minerals that included BCAA’s, probiotics, vitamins C, D3, and B, omega 3, and L-Carnitine. I ate for my goals, meaning clean and often, usually 7 meals from wake to sleep and always a gallon of water. Proper diet and nutrition was the backbone of my success. 

 

 

What was your workout routine like?

​

I knew going into my transformation what my goals were. I wanted to cut body fat and build a muscular physique. I woke most mornings at 3:30 to do fasted cardio. Later in the day I weight trained. I split my training according to body parts 6 days/week. Tracking my workouts daily allowed me follow where I was physically, one week to the next. I focused on heavy lifting and super sets. I constantly increased weight to challenge myself and effectively build the muscle I wanted. I never left anything on the table when it came to training day.

 

 

What are your top 3 must eats to ensure an effective workout and recovery?

​

My top 3 must eats for an effective workout and recovery are always lean chicken, sweet potatoes, and BCAA's. Combined, they provided energy for training and assisted in muscle recovery. 

 

 

Were there dark times? How did you overcome them?

​

I had dark times. I dealt with a lot of negativity from others which caused me to doubt myself. Handling the negativity was difficult but I understood that unfortunately it’s common in all aspects of life. Instead of quitting, I opened up about my struggles, I reached out to others for insight, and I always remembered my WHY. This was about more than what people thought of me, it was about bettering myself mentally and physically and making life changes. I had come too far to give up and so I pushed forward with more determination only using that negativity as fuel for my fire to become the new me. 

 

 

How do you keep your fitness training knowledge up to date?

​

Training videos and articles have been extremely helpful to me during this time. There are so many outlets for information in this amazing sport that have ensured my success. I like to think I’m savvy in the gym but there were times when I was unsure about nutrition or training exercises. My program offered tutorials for movements and form that were beneficial to my journey. I pay close attention to informational vlogs provided through social media to stay up to date as well and I’m always searching for innovative ways to train better and more efficiently.

 

 

Any last words of wisdom?

​

There are always going to be obstacles in life. It’s how we handle those setbacks that make or break us. Physical and mental health should be a life long journey so take it one day at a time. Be the change you want to see and don’t settle for less. Most importantly, stay true to who you are. Always inspire and encourage others to be better.