Fitness Sisters Elizabeth Aguilera And Morgan Wehmer Talk With FitOverFat.com

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Elizabeth Morgan Fitness

Stats

Name: Elizabeth Aguilera
Location: Chicago, IL
Age: 24
Height: 5’7″
Weight: 129 Lbs
Occupation: Public Relations Professional / Oh Yeah! Lifestyle Leader& Athlete, Model with Naturally Fit Agency, NPC competitor and Certified personal trainer

Name: Morgan Wehmer
Location: Chicago, IL
Age: 21
Height: 5’9″
Weight: 135 Lbs
Occupation: Nursing Student at Indiana University, Certified personal trainer

When did you get started with fitness?

Elizabeth Aguilera is a cancer survivor, military spouse and recent Purdue graduate. Elizabeth and her sister, Morgan have two powerful fitness journeys. In a three-year time span Elizabeth has survived cancer while simultaneously dealing with military deployments, four cross country moves with the military, graduating in top 10 percent of students from Purdue and placing fourth place in her first NPC competition.

Morgan, has a powerful story as well. Through overcoming anorexia and deciding to regain her health through proper nutrition and workout regimen, she has changed her life completely.

After transforming their bodies and minds they decided to begin competing, personal training and modeling. They both reached out to the public, shared their stories and decided to make a difference from their past experiences. The sisters received a contract with Naturally Fit Agency and Oh Yeah! Nutrition. They also began their social media sites where they motivate people daily.

How do you stay so motivated? What drives you?

We all have battles each and every day that are forced into our presence. While trying to deal with these battles some of us revert to bad habits, which can often lead to a downward spiral.

Mental will is like a muscle. When you practice being strong, it becomes a new habit.

Think about it. Eventually how you live one day will end up how you live your life. By changing small habits each day we can transform our lives completely. It is inevitable that change and stress will enter our lives at some point or another. After all, you can’t spell challenge without “change.” Accept that life is full of change. Accept that you can’t plan your life. Accept the choice to be a fighter and take the hits as they come. The only aspect you are in control of is your attitude. Accept that and from there you will find peace.
Elizabeth Morgan Fitness

What has been the hardest obstacle for you to overcome?

Through fighting the disease and cancer, we have strived even harder to not only overcome our illnesses, but reach new goals we have always thought were out of reach. We are now motivational speakers, certified personal trainers, Oh Yeah! Athletes and Lifestyle Leaders, NPC competitors, and published fitness models with Naturally Fit.

We used fitness as an outlet to transform our lives and create a stronger mind and body to help  reach our  goals.

Elizabeth is still battling melanoma. She  has had a total of 7 areas removed since July of 2012 and Sept. 26, 2013 she will have another 2 areas gone back into to extract more cancerous cells. It is a daily struggle with the cancer but choosing to maintain a positive attitude is key. Elizabeth is using the melanoma as a reminder how important her health is and not to take it for granted. After finding out she will be having another surgery in September, she signed up for a November  NPC competition to keep her focused and positive throughout the next couple months with her surgeries and while her husband is deployed with US NAVY in Japan. Life is about challenging yourself and facing your fears. Whether you think you CAN or you CAN’T you are right! No matter what life throws at her she will fight back and be stronger than her excuses.

What does your current training schedule/program look like?

Day 1– Abs & Back

Day 2– Triceps & Biceps

Day 3 – Shoulders

Day 4– Glutes

Day 5– Legs

Weights (45min) 4-5 times a week

Cardio (20-30min) 5-6 times a week

Our favorite is to incorporate HIIT (High
Intensity Interval Training) into the workout.  We typically only do HITT 2-3 times a week to avoid muscle loss.  We will sprint for 60 seconds and then walk for two. After  sprints we make sure that my heart rate falls back to the Fat Burning Zone (70-80% of your max that you calculated) BEFORE sprinting again. We typically use a treadmill with high incline and 8-10mph for sprints and rest anywhere from 3mp-6mp. The stairmaster and elliptical are great for HITT too.

Give us a breakdown of your daily diet.

We eat every 2.5-3 hours a day which usually is about 5-6 small meals. We choose a lean protein source, complex carb and veggie at each meal. Meals 5-6 usually do not contain the complex carbs because we are less active in the evening.  This is an example of how we eat. This is a lifestyle plan and is not a diet.

It is imperative to drink about a gallon of water a day to flush out toxins and fuel the body’s metabolism. If you aren’t drinking enough water, your transformation will be less effective. It is one of the single most important components in burning fat. When the body does not have a sufficient amount of water for it’s physiological tasks, it will use the water from the bodies cells, including fat cells which will slow down your progress. Any fat cells in the body that have been used to replenish water are less likely to be burned off, resulting in an increase in fat cells over time.

We limit sugar to about 40 grams or less a day. This does not include the sugar in veggies or the complex carbs. Fruit can be higher in sugar so it is important to keep track of fruit portions. A great time to eat fruit is directly after a workout. Your body will be able to use the sugar to rush nutrients to the muscle to begin the recovery process. Fruits provide glucose and fructose for restocking muscle glycogen and enhancing muscle growth.

Example Foods

PROTEINS~
Egg whites
Lean turkey
Chicken Breast
Salmon
Mauhi
Flounder
Cod
Greek Yogurt
Low Fat Cottage Cheese
Tuna
Oh Yeah! Protein Powder

COMPLEX CARBS~
Ezekiel Breads
Sweet Potatos
Oats
Brown Rice
Rice Cakes
Kashi Cereals
Potatato
Black eyes Peas
Beans
Whole Grain Pasta
VEGGIES~
Broccoli
Cucumbers
Asparagus
Tomato
Green Beans
Peppers
Onions
Spagetti Squash
Cabbage
Carrots
Cauliflower
Eggplant
Mushroom
HEALTHLY FATS~
Almonds
Olive Oil
Avacado
FRUITS
Banana
Apple
Berries
Grapefruit
Kiwi

Elizabeth Aguilera Diet

Do you take any supplements to reach your fitness goals

Yes, we take CLA’s, Fish Oils and Mutli and Oh Yeah! Protein products.

What is your single biggest “Fitness” related accomplishment?

Signing a contract with our favorite fitness company. Oh Yeah! Nutrition has a business culture that reflects a healthy and goal – oriented positive lifestyle while maintaining a healthy balance in life. Their goals are exactly how we live our daily lives and we could not ask to be with a better company!

As far as personal goals, overcoming cancer and disease through fitness has transformed our lives. We were able to transform negative experiences and situations into motivation to change our lives and even lives of thousands of people.

We truly believe God has worked through us and we will continue our journey everyday to motivate and inspire others.

Elizabeth Aguilera Fitness

Is there anyone in the fitness industry you look up to?

Kelsey Byers. Kelsey was who referred us to our nutritionist, Kim Porterfield at the Institution of Eating management in Houston. We not only transformed our bodies but our minds as well. This was really the turning point that pushed us to dive in to the fitness industry and strive to make a difference not only in ourselves but in the lives of others.

Name a fitness “Myth” that just isn’t true no matter how many times you hear it?

There is no magic pill, fad diet or easy way out. It is all about fitness, proper rest, water intake and NUTRITION. That’s all it really boils down to. Simple..Right? There is no easy way out so avoid the road blocks with trying crazy diets or supplements that market the notion they will “do the work for you.” You have the power INSIDE YOU to reach your goals. Trust yourself and the process.

Tips for our readers to achieve their fitness dreams?

DO IT FOR YOU. When you think about skipping a workout or going off the track with your diet remember WHY you started. Think of future gratification instead of present “Wants.” Don’t ruin what you truly want to have for something that you may only be craving for a few minutes. Remember that YOU deserve to reach your potential and your goal. YOU are worth more than your excuses and your weakness. Use negative energy and stress to turn weakness into strength.

Favorite Quote

Stop fighting yourself and start fighting for yourself.

Elizabeth Aguilera

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