Clean and Lean Update


18. January 2013 by swissfitchick

Hey friends!

You made it through the week! Weekend is near.

Since I was telling you about my goal to get leaner and introduced you to my coaches, Shannon


and Danielle



I wanted to give an update on how it is going since January 1st.

I was given 2 workouts for each week by Shannon. I told her beforehand what my routines are and what equipment I have access to. The workouts consisted of a lot strength work, since I have my cardio sessions anyway and would like to cut back on them. AND I want to focus on my upper body, since I find this my ‘problem area’ and want to get leaner there and in the core area. But still, the workouts were full body so my legs and booty are not neglected.

Foto 1

The workouts were based on HIIT training, which I LOVE. Means – in between the strength exercises was always also cardio – and I was already dripping sweat after 10 minutes powering. Most of them included dumbbells, TRX, a bench, cycle, and a lot of exercises with my own body weight. I could absolve all of them at home OR at the gym. A workout lastet about 45-60 minutes which was perfect for a morning routine and then I did a short-middle pure cardio session later in the day.


The coaching with Shannon will continue till end of January and I know already now that I am going to miss it! Even though I will continue this work with my new trainer at the gym, I loved being in touch with Shannon every day. We skype every other week to discuss questions and my schedule. My schedule is my biggest issue. If you read my blog for a while, you know that I have the bad habit of overtraining. I could do 3 workouts a day, no problem. But it happened enough times to me, that I fell into a ‘burn-out’ and felt fatigue, exhausted, grumpy, sore and not strong and vitalized anymore. My biggest problem then is, to actually stop. It is very hard for me to listen to what my body says when it comes to workouts. In all these respects, Shannon is available for me with professional support. I was struggling here and there with insecurities and questions and could always reach out to her per email, text, twitter etc.

So it ist just perfect to have a pro on my side who supports me there. We created a schedule together for every week, depending on my worktimes and the workouts she gave me. So I did not have these mental fights in my head but could just follow the plan which includes enough resttime or active recovery too.

Foto 1 Foto 2

Parallel to this personal training I got all the support on the nutrition side from Danielle. I said it before, but that was the perfect combo. I want to eat clean (with small exceptions) and getting lean – so Danielle created a mealplan for me for 14 days. Since we worked together before, she knew what my issues are, my preferences, things I love, things I don’t want to eat, my struggles. I am following the plan every day and write a diary about it. Before I go to bed, I send it over to her and have my feedback on all the meals in the morning. Very important: I can always switch meals or adapt them if I have less appetite or if I need more. A very important goal for me is to be able to get back to a healthy body-mind-relationship – means, that I manage to listen to what my body wants rather than following a plan. But this plan gives me a perfect healthy idea on what is possible to eat yet still reaching my goals. Plus I can ‘train’ this healthy routine for my future.

I have my days and my struggles, when anxieties, bulimia thoughts or the eff-ED come up. I can always reach out to Danielle then and she has all the perfect words of enouragement for me. This is all so helpful for me! The plan includes a lot of meal prep, but since I do that anyway, it was not an effort for me at all. I just had to check more carefully on what to put into the menu and what to list on my grocery note. I thought the food on the plan is truly delicious…..

Salad Beast with Salmon

Salad Beast with Salmon

Protein Pumpkin Banana Smoothie

Protein Pumpkin Banana Smoothie



Snack - Grapefruit and Hummus

Snack – Grapefruit and Hummus

Organic Tofu Burger, green leaves, sauted zucchini, peppers

Organic Tofu Burger, green leaves, sauted zucchini, peppers

Spinach-Berry-Protein-Smoothie with coconut chips

Spinach-Berry-Protein-Smoothie with coconut chips

Chicken Frittata

Chicken Frittata

Spinach, Lettuce, Giant Prawns, 1/2 Pepper, Mushrooms, Cherry Tomatoes / Balsamic-Lemon-Dressing

Spinach, Lettuce, Giant Prawns, 1/2 Pepper, Mushrooms, Cherry Tomatoes / Balsamic-Lemon-Dressing

As for my bodily changes, I can see some shades and lines and muscles growing on my upper body 🙂 but it is definitely too early to expect a significant result, since I am not doing a radical slim down programme because I can’t do that. I need to be satisfied when I eat, otherwise I will find myself in a binge sooner than later. Regarding the weight, I lost half a kilo, which is perfect. I want to lose slowly so I can maintain what I achieved. Besides that I will probably gain some muscles. But anyway – I do not step on the scale every day as I did in my bad ED-times. I check on my weight 1-2 times a month and that’s it – really. I rather do measurements or check on my jeans, which I think is more exact anyway if you want to analyze your progress.

The classes at the new gym fit perfectly in my workout plan! Today I did TRX Bootcamp



and tomorrow it will be GRIT – kickass!



If you are interested in how that journey continues, let me know and I will do a monthly update or so.

Have a great start into the weekend!!



17 thoughts on “Clean and Lean Update

  1. Greta says:

    You have an amazing team here, Lucie!
    I’m glad you see your weaknesses like over-training and work on them.
    Keep up the good work, love!

  2. Way to go, Lucie! What an awesome plan it sounds like you have going. Danielle is great and so knowledgable about nutrition!

  3. cleanfoodcreativefitness says:

    You are doing amazing Lucie and you know I am so very proud of you!

  4. Picky Nicky says:

    all your food looks so good and healthy!

  5. gosh that is pretty awesome that you guys can skype, way to make this a priority

  6. You’re being so smart about your tone-up plan, Lucie. I love it! It’s all about taking it slow, steady, and making sure it’s sustainable. And it’s great to hear that you’re starting to see some good results with all of the effort you’re putting in. Happy Friday, girlie ❤

  7. I agree completely with Danielle!! You are going to be looking even better in no time 🙂 woo hoo

  8. Nadja says:

    I’m glad that you like it and very happy about your progress 🙂 and yes i definitely want to read updates about it 🙂

  9. […] Clean and Lean Update ( […]

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