“Mr & Mrs S. Get Lean” 12-Week Fit Challenge – Our 90-Day Progress Post! Challenge Complete!!


Our 90-Day Progress – Challenge Complete!

Wooooohooo! We have successfully completed our 12-Week Fit Challenge! We both can’t believe how fast that time flew by!

For those of you who are new to Nutritionist in the Kitch I will update you on what my hubby and I have been up to over the last 12 weeks!

Quite some time ago, my hubby and I noticed we were both getting a bit too “comfortable” and the pounds were slowly starting to pack on…and we also had a general lack of exercise and motivation to stay in shape! We would dine out at restaurants a bit too often for convenience sake, and we were indulging in the wine a little much. So we decided it was time to shape up or ship out!

We hired ourselves some fantastic trainers (Asha & Rob) from Excel Fitness & Nutrition here in Edmonton, and asked them to whip us into shape! They designed each of us a personalized training and diet plan tailored to our goals and have been keeping us accountable ever since!

So, now here we are, 3 months later and well… you can see for yourselves how far we’ve come along!

(I’m not very good with figuring out how to put all these progress pics together, so I used word and it turned out a bit blurry! Hopefully you can still see most of the changes! You can see more of our progress pics from earlier progress posts HERE, and HERE

Again, I will start with the hubby!

I just have to say he has blew me away with this challenge! Working out of town for a majority of this challenge created a lot of obstacles for him which he worked through!

Justin made sure he had access to a gym wherever he travelled, he prepped and packed his food ahead of time, and he dug deep to find the motivation to finish his workouts even after 10 or 12 hour work days!

…and does it show or what?!

Justin side view – Day 1 to Day 90 – incredible results!

 Justin found that what created the most noticeable changes for him was keeping a consistent workout schedule which combined resistance training and cardio 5 days/week, and changing his eating routine while cleaning up his diet!

Staying consistent with his workouts he was able to shed fat and build muscle at a fantastic rate. Cutting out all refined sugars and most of the alcohol from his diet also made a huge difference. Sugar and alcohol was probably the main contributor to his belly fat, and as soon as those diet changes were made the fat started to disappear, and the abs underneath made their debut!

Justin by no means “starved” himself. He eats MORE now than he ever did before but his ROUTINE is different. He used to skip breakfast ALL the time, and sometimes even lunch too. Then he would eat a huge dinner at night. His metabolism took a big dive with this routine.

When Justin started the challenge he changed that routine and started eating every 2 – 3 hours, properly portioned meals, consistently throughout the day. He likely takes in more calories than before, but his metabolism is running like it should be, and therefore the weight keeps coming off!

Overall, since New Years, Justin has lost 22 lbs!! (We haven’t had our final body fat percentage taken so we aren’t sure the changes there, but I’m sure it’s a lot!)

Great job Justin!!!

Alrighty, yours truly.

I have achieved exactly what I aimed for with this challenge; lost those last 8 stubborn pounds, leaned out, gained a fantastic amount of muscle in my upper and lower body, and I am finally able to see my abs!!

I have more energy, feel more confident with how I look, and truly feel like a more positive person in general.

I really do wake up each morning with more spring in my step!

I would say my biggest obstacle in our challenge was sticking to a restricted diet while keeping it interesting. I knew that I had to be creative because I would get bored so easily with eating the same lunch and dinner every day. My awesome trainers gave me a lot of substitutions to work with in my diet plan so I just had to brainstorm and plan ahead to make sure my meals were still diet friendly but also delicious, flavorful, and exciting!

You can see in my recent ‘What I Ate’ posts (here and here) what my diet looks like from day to day to get an idea of how much and what types of food I eat!

Putting in 2+ hours 5-6 days per week at the gym was also tough to get used to, but I eventually got into the routine and really just made it “a part of my day”. I didn’t even think twice about skipping my workouts, and when any negative or discouraging thoughts popped into my head, I would chase them out with an inspirational quote or a visualization of my final goals! ( Check out my workout schedule in this post here)

All in all, we are both INCREDIBLY happy we pushed out of our comfort zones and made the commitment to do this challenge.

Having each other to stay accountable was huge – we both highly recommend having a trainer/friend/family member/online community to keep you accountable when doing your own challenge!

So now what?

Well, even though we are officially done this challenge, we feel that it is a new beginning for us.

We both plan to keep up with the exercise plan (although maybe reduce the intensity a little bit), and stick with the clean eating diet, with possibly a little more leniency here and there. We are both so happy with our results we want to just keep going!

Daily exercise, clean eating, and making health a priority is part of our “lifestyle” not just a temporary thing! We are going to set new goals to keep us motivated and continue on the journey!

The hubby and I hope that through our challenge you have been inspired to start your own, or continue if you already are in the midst of reaching your own personal health/fitness goals.

I also hope that my blog posts over the past 12-weeks have proved that eating clean can still be unbelievably delicious, and that you do not have to starve yourself to lose weight or get the results you want with your health and fitness levels!

If you have any questions about our challenge, please do not hesitate to ask!!

Have a wonderful day!


Nutritionist in the Kitch


Author: Christal Sczebel

Christal is the creator of Nutrition in the Kitch. She's a Certified Nutritional Consultant, twice published author, gluten and dairy free recipe developer, food photographer, speaker, wife, and mama. Christal loves good food, all things wellness, and loves to travel. Her wellness philosophy is centred around balance and sustainable health, life's way too short for boring diets and restriction!

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  • Just bumped into your website and was really inspired and interested in everything you and your husband have on the site, from recipes to the 90-day challenge. Today is April 16, 2014 and I am curious – where are you all currently on your fitness journey? Are you doing regular challenges for your followers? I have not had a chance to thoroughly look through your site, and I plan to this evening, once I do that may answer my questions. I am curious because I love the fact that you both are so transparent in sharing your details and photos.

    • Hi Yvonne! My hubby and I are not currently following any challenges, we are just working out regularly and eating as healthy as possible – with indulgences here and there! It’s definitely not so strict as when we were on the challenge!! I may do another challenge in the coming months, not sure yet! 🙂

  • Christal – Did you have your bodyfat tested again? You look fantastic – I was wondering how much bodyfat you had to lose to get those awesome abs!

    • Hey Elizabeth! I started at 18.8% body fat and finished at 15%, so just about 4%! I actually started to see the abs when I went for my halfway mark check in at 6-weeks into the challenge and I was sitting at 17%… so really just a couple percent for those little guys to show up! 🙂 Generally, I carry more of my stubborn body fat in my lower body though (thighs in particular) so this may be different for everyone, or those who tend to carry more body fat in the abdomen area!

  • Hi Christal!
    I’ve been following your blog for several weeks now, initially for new ideas of healthy recipes, and I got very interested on your 12-week challenge. Congratulations on the completion and amazing results !
    It has definitely inspired me and my partner, and we’ve started a similar routine of eating cleaner and smarter along with more exercise (weight and cardio).
    I’m a biologist and I found very interesting to understand a bit better how the metabolism works, not only to which kind of food/nutrients, but also to when and in how much quantity they are eaten.
    We were already eating quite well and doing some exercise but obviously not in the better conditions!
    We’ve started it only two weeks ago, but it’s already amazing to see how our bodies have started to change. I’ve already lost a bit of weight and definitely feel leaner. Defining the meals in advance and keeping records of the calories definitely takes time but it helps me a lot to fight cravings and emotional eating habits. I’m also changing my mind about going to the gym: make it part of my daily routine_like you said it well_ instead of being a duty, and I must say I’m enjoying it more and more and I feel so much better after it!
    Thanks for the inspiration and I will keep coming here for your fantastic recipes and nutrition advices.

    • Wow Gabrielle! I’m so happy to hear we could be an inspiration for you and your partner!

      It really sounds like your challenge is going great so far! Stay strong and push through!

      Good luck with your journey! I’d love to hear more updates in the future!

      Thanks again 🙂

  • Wow, you guys did awesome! You must be so happy with the results. I think I need to find me a nutritionist here.

    • Hey Ruth! Thanks so much!! I do nutritional consultations via Skype! But face-to-face is always great for that extra accountability factor too! 🙂

    • Hey Miguel!! I hope you are doing well!! 🙂 We did a 12-week body transformation program! Clean eating & consistent exercise! It was pretty intense but well worth it!

  • WOW!!! SO inspiring! You look amazing Christal! Not that you didn’t before. Great muscles! Do you mind sharing about how many calories you ate each day?

    • Hey Lynne! Thank you so much! At the beginning of the challenge I consumed around 1,800 calories per day, and nearing the end in my “leaning out phase” I consumed closer to 1,500 calories per day! 🙂