After having her son, Cayden, Shelly Debicki set out to create a healthy lifestyle for the both of them. She wanted to become a positive role model for her son. After months of hard work, she built not only a strong healthy body, but a healthy, happy life as well. With a new-found sense of self-confidence, she hopes to inspire as many new mom’s out there as she can to become the best THEM they can be.
Occupation: Single stay-at-home mom pursuing my personal training certification through the International Sports Sciences Association.
What got you into working out and eating healthy?
After having my son I gained 14 pounds (At the peak of my pregnancy, I weighed 145 lbs). I started going to the gym and doing cardio, which I thought would help me lose the weight, but it didn’t. I got impatient and frustrated and gave up after a month. Then I visited your website (Muffin-Topless.com). I saw how happy you had become after your lifestyle change and that inspired me to get off my butt and start making a real effort. I began eating healthy and lifting weights.
What is your diet like?
I eat as clean as possible. I do not eat anything processed. My daily meals consist of fish (mainly tilapia or salmon), chicken, veggies, brown rice, or fruit. I eat around 4 meals per day with a few snacks (Quest bars, nuts, or fruit).
What’s your favorite healthy treat?
My favorite healthy treat would have to be your brownie sea salt cookies recipe from your Sweet Treats and Healthy Eats cookbook! They taste so delicious and something I should feel guilty about eating but I DON’T BECAUSE THEY ARE CLEAN!!!
What is your training like?
My training is focused on mainly lifting. I start off with a warm up that includes a high incline speed walk or sprinting stairs, and then plank before each workout (this helps me with stability and a nice core warm up before lifting). The weight lifting portion of my workouts begin with compound exercises (leg press, squats, lunges, shoulder press, etc.) and then finish with something that is more focused on single muscle groups (such as triceps, abs, calves, etc.).
Can you give us a sample workout?
For my leg day today I start off with my normal warm up routine (incline speed walk, plank), go straight into doing squats, jump onto the leg press (do regular press), and close out with leg press calf raises (straight, outward, and inward positions). It is a short, yet effective, leg day workout.
How do you stay motivated?
I stay motivated mainly through going on Instagram. I follow a lot of men and women who are in great shape and post positive/motivational stuff daily. What really keeps me going is all of the followers I have gained on Instagram and being an inspiration to them! I seriously have been so motivated lately just on the feedback and questions I get from my followers. It’s a great feeling!
How do you deal with people who aren’t supportive of your healthy, new lifestyle?
I have experienced a ton of negative and awkward feedback lately on mainly my diet. People either try to make me feel like I need to be sorry if I don’t eat what they eat, or actually try and force it upon me. It can be so discouraging, but when I dodge the bullet, I feel so much stronger! I literally had a fresh grilled cheese sandwich waved under my nose by my mom, and I picked it up with my own two hands and waved it in the air and put it back on the plate, just to show her my inner strength. I walked away feeling very proud of myself.
When did you have your son, Cayden?
I had my son on August 16th, 2012
How much weight have you lost and how long did it take you to lose the baby weight?
I have lost a total of 22lbs. I have been about the same weight for about a month now, so it took me from mid-February 2012 to July 2012 (a little over 5 months). Prior to pregnancy, when I had a fast metabolism and rarely worked out, I weighed in at 116lbs. Now I weigh 108lbs. I’m proud to say that I am in the best shape of my life post-baby!
Were there any special products you used during your weight loss journey?
I started using pre-workout supplements (to help enhance my motivation and performance) back when I started in February, and have stuck with it. I also drink 100% Whey protein twice a day (I have a smoothie in the morning and drink my protein after my late morning/early afternoon workout).
How do you manage to find time for eating healthy, working out AND taking care of your son, Cayden?
I have made them my top priorities. When I start my career as a trainer here in the next couple of months, I will dedicate my time and energy to making sure I maintain my healthy diet and workout regimen. I feel that a lot of women sit around whining and complaining about being out of shape. They use the excuse of being too busy or of having kids to explain the reason they’re not eating healthy or working out. But there are so many benefits from daily physical exercise. It actually helps you get through your day! And I’ve found that no matter how busy I am, I can make time for training, even if it’s a 20-minute workout. Because a 20-minute workout is better than no workout at all.
Did you ever feel overwhelmed with it all? If so, how did you deal with the stress?
Surprisingly, I used to be a stressed out, depressed person with serious self esteem issues. I have been through some absolutely horrible events in my life. And it wasn’t until I started working out that ALL of that disappeared, due largely to the way I look at life now. People who are unhappy often take their unhappiness out on others, putting others around them down, or just being plain rude. I think that being stressed and acting from stress only brings out negativity. Yes, we are human and everyone stresses out from time to time, but you HAVE to look at the positive in everything and try your best to stay positive. When I get stressed or overwhelmed now I simply take a deep breath and tackle one task at a time. I believe in my heart and soul that everything will be okay. You have to have confidence and find the motivation to push through hard times, and training has helped me work through all of my self-doubt. I’ve found something that allows me believe in myself.
What advice do you have for moms out there who want to achieve a transformation like yours?
Never give up on yourself. You can have a transformation just like mine, if not BETTER, if you maintain healthy eating habits and a gym routine. In doing that you will not only feel better about yourself, but you will be setting a good example for your children. You will be teaching them the importance of healthy eating and physical activity, along with how important it is to persevere and not give up on yourself. They will see that a healthy body and a healthy mind go hand-in-hand. The path of self-doubt and depression I have experienced is something I NEVER want to see my son go through. Being a mom means you have someone looking up to you! You have to set a good example so they will live a long and healthy life too!