Finding Her Strength

Stephanie Olvera, RDMS, RVT: Ultrasound Technologist, The Vintage Clinic

October 2024

Stephanie lost 75 pounds after her second child was born by following a keto diet, but when it came to working out, she didn’t know where to begin. After discovering a passion for strength training and counting macros instead of following a strict diet, she transformed into the healthiest-ever version of herself.

Talk a little bit about your wellness journey.

After my second child was born two years ago, I lost 75 pounds doing keto and eating low carb. I had always been intimidated by the gym, and for the few times that I did sign up, I’d just hide away on the treadmill. I was also only eating about 900 to 1,000 calories a day with virtually no carbs, so I was basically starving myself.

At this point, I had no muscle but still had a lot of fat. My husband had recently joined a gym, so I used his buddy pass after watching TikTok videos on how to use the machines to build my confidence. I immediately fell in love with strength training and decided to make the commitment of hiring a coach. She created a workout plan for me and got me started on tracking macros with an emphasis on high protein to build muscle.

What does tracking macros entail?

Macro tracking is basically keeping track of how much protein, carbs, and fat you should have each day depending on your goals. I eat one gram of protein for every pound of body weight, keep the fat low, and eat healthy carbs for the rest. I joined a group on Facebook group that helped me with tips on how to plan and prep macro-friendly meals.

Are there any other elements to your diet?

I try to eat clean, one-word whole foods and stay away from processed foods as much as possible. I always keep low-fat, high-protein snacks on hand.

You said you fell in love with strength training. What does your workout look like?

I don’t really do any cardio. If I’m trying to get leaner, I might get on the treadmill for a little bit, but when I’m bulking and trying to build muscle, I don’t do any cardio. On Monday, I work on my shoulders and chest. Tuesdays, I do glutes and hamstrings. Thursdays are back and biceps. Friday is triceps and core. And Saturday is quads and calves day. My rest days are Wednesday and Sunday.

What does a typical day of eating look like for you?

I do a protein shake in the morning with protein powder, collagen, almond milk, and some type of frozen fruit. For lunch, I’ll eat a salad with grilled meat. My go-to dinner is frozen grilled chicken breasts prepared in an air fryer with some veggies, usually zucchini and mushrooms, and a bag of microwavable rice. And that’s it – dinner is done in less than 15 minutes. As far as snacks are concerned, I’m addicted to rice cakes. I also like protein yogurt and fruit.

Do you ever allow yourself a cheat meal?

That’s the good thing about macros. If you can fit it in your macros, you can eat it. Sometimes, I’ll eat healthy most of the day and then have a little treat if I have room in my macros.

As a busy working mother, how do you find time to work out?

I go straight to the gym after work. If I go home first, it’s not going to happen because of all the to-dos and distractions. I work out for an hour and then go home and eat dinner with my family.

What is your motivation to stay on track?

Having more energy, feeling stronger, and being able to do more is so motivating. Two years ago, I would not have been able to go rock climbing with my kids. But now I’m able to and want to do fun, adventure-type activities with my family all the time. Also, just aesthetically, I like being able to fit into whatever clothes I want and being comfortable and confident rather than having to wear the limited styles available in plus-size clothing.

What are your keys to success?

Planning ahead for meals and snacks and logging them in the morning are key to staying on track. Setting short-term goals is a great way to stay motivated, but you have to remember that success is 90% discipline, 10% motivation. Also, take measurements and progress photos so when the scale isn’t changing, you can see how different your body looks and how many inches you’ve lost. It’s very rewarding!

You’re mom to a 15-year-old, 9-year-old, and 2-year-old. Do you think they’re influenced by your journey?

Oh, yeah. I bought dumbbells to use at home, and my kids are actually using them, too! My 9-year-old is really into it. I’ll come home and she’ll say, ‘Look, Mom! Look at my muscles!’ She loves yoga, stretching, and having dance parties with her little brother. They’re much more active than they used to be and watch a lot less TV.

Do you have one piece of advice for people who want to be healthier but don’t know where to start?

Get out of your comfort zone and, if you can, get a coach to hold you accountable. If you’re not into meal prepping or don’t have time for it, just try to make better choices about what you’re eating each day. If and when you slip up, don’t tell yourself, ‘Oh well, I might as well give up.’ Give yourself some grace and make better choices next time.

Did you learn anything about yourself during your journey?

I didn’t realize how much I like pushing myself. A couple of years ago, I couldn’t even do one pushup and now I can do 20! My coach has repeatedly suggested that I sign up for a bodybuilding competition. I also just signed up for a 5K Mud Run with my daughters and sister. I can’t wait to see what I can accomplish next!