Blog

Two years ago, odd things started happening to my body, it seemed I was reacting to everything, I was

breaking out in hives, tired, achy, just not right. The hives covered most of my body and were so bad

that I ended up in the emergency room & on high doses of prednisone as the doctor was concerned that

if it didn’t get under control within 24 hours I’d have to be hospitalized because of the risk it could cause

blood poisoning or organ issues. Fortunately for me, the prednisone worked & the hives started to go

away and so I began to taper off the medication, only to flare again once at low doses. This circle of high

doses to control to tapering off only to flare again would continue for 8 months when finally after 3

biopsies, I was diagnosed with an autoimmune disease.

A year later the disease was under control & I was slowly tapering to low doses of medication to

maintain the symptoms, however, I was 25 pounds heavier from the prednisone, which is a steroid, and

from becoming sedentary through the ordeal. I’d always been active so weight had never been an issue,

I could lose 5 or 10 pounds easy, but 25, I didn’t even know where to start I only knew I didn’t want it to

get worse.

After returning home from a beautiful Caribbean vacation, the pictures were all I needed as incentive

and so I started my own weight loss program. 4 months & only 7 pounds later, it was frustrating and I

was suffering from information overload from all the researching I’d been doing on autoimmune

diseases, my disease, as well as weight loss & exercise – I was bombarded and being someone with a

demanding, stressful career & life, I didn’t need my weight loss to be too!

Enter Sandra! Thanks to a mutual friend who knew of my situation, she recommended I talk to Sandra

and so we were introduced – and by introduced, I mean through email – to date we haven’t met face to

face. I detailed everything I knew about my illness, my lifestyle etc. and sent all the info to Sandra, a

couple days later, an email came back – “Yes, I can help you!” And so I signed up for a 3 month internet

program.

In those 3 months, I lost 15 pounds and 29 inches. For those who don’t know about prednisone, it not

only causes weight gain but fat gain and fat redistribution – so about the time I’d get bummed out about

only losing 2 or 3 pounds, I’d take my measurements and OMG – I’d have lost 9 inches, it was crazy,

Sandra had turned me into a fat burning machine!!!! I found it so easy – don’t get me wrong, it was

hard work, but Sandra laid everything out for me, I just had to follow, do the work and get the results.

Also the food was fantastic! I learned how to incorporate the rules into all my favorite dishes & having

the 80/20 rule meant that I still got to splurge occasionally and I loved the workouts. Having been

someone who enjoyed fitness, it didn’t take long to get back on the wagon but what was enjoyable to

me was the diversity of weight work – I knew how to do bicep curls & sit ups but the variety of moves

meant muscles were popping out in places I’d never seen them before – so cool!!

At the end of the program, I was back to the size I’d been before I got sick, it was amazing. I ended the

program & went on my way full of the Lean for Life rules & knowledge that Sandra had instilled in me,

all prepared for anything or so I thought. A few months later, I started having issues again, first adrenal

fatigue caused by having now been on steroids for two years, then I’d start dealing with IBS & migraines,

what was happening to my body?? By November, I could hardly get through the work day let alone

maintain my fitness program.

Once I started feeling semi well again, I contacted Sandra because I thought there was still more that I

needed to learn and honestly, I missed working with her so I signed up for another 3 month internet

session.

Within a few weeks, my autoimmune disease flared and I was back to the doctors, having more tests

and all that fun stuff, but what really helped was Sandra & her knowledge. Where I was thinking ok, I’ll

do what I can, she jumped in & altered my program to where I was doing what my body needed to heal.

We went from metabolic weight training to yoga, nutritious smoothies & meditation. If I didn’t know

what my body needed, she did!!

I’d like to stress one very important feature of the Lean for Life program – it is not a ‘boxed set’

approach to fitness!!!! This is my program, specially designed for me & my needs!! Sandra brings an

expertise unlike any other I’ve experienced. I’m not on a weight loss journey, I’m on a wellness journey.

I live with chronic illness and need to arm myself with everything I possibly can to live as healthy &

symptom free as possible. As far as illness goes, I’m fortunate, mine is controllable and has the potential

for remission and just because I choose to take it head on doesn’t mean I don’t have bad days & days

that I need to alter what I’m doing but having someone like Sandra in my corner means I don’t have to

worry about taking on the overload of information, she does that for me and presents me with the best

options to deal with what I have on my plate, literally & figuratively, at any given time.

I’m learning to listen to my body, autoimmune, IBS, migraines, all my little demons, are to my

knowledge, all lifestyle issues, by living a clean & healthy lifestyle, I’m giving myself the best opportunity

to live symptom free!! Once my focus changed from one of vanity to one of wellness, it was remarkable

how easy everything became – health is not difficult, Sandra showed me this! And for anyone who has

commented that they admire my willpower – I give them my opinion – I don’t believe in willpower, I

think it’s a copout –you either do it or you don’t, it’s that simple. I never understood why willpower only

applied to good choices, after all, when’s the last time someone said “wow, it really took a lot of

willpower to eat that box of donuts”!!

The only limitations you will have with Sandra’s Lean for Life program will be the ones you put on

yourself! I’m 44 years old, I’m learning to live with an illness, I live over an hour from a gym, I live over

800km from my trainer – all things that had to be factored into my program and still I have had

success!! My first session with Sandra was all about losing the weight I’d gain, second session has

turned into Sandra helping me to learn about how to listen to my body and do what it needs to heal –

who knows what future sessions will bring, but I’m very confident there will future sessions, this

program is changing my life, I love it and can’t wait to see how it plays out – stay tuned 

For over 40 years I was told by several different health professional that my limited use of my shoulder was the way it was to be for me. I fell and hurt my shoulder when I was 18 years old.

After several ultra-sounds, X-Rays, physio, cortisone shots, Intramuscular Stimulation , I had signed up for various fitness programs to help rehab my shoulder. After exhausting all possibility I had been told to simply deal with it, and just to accept the limited range of motion in my shoulder as this was how it was going to be. Clearly frustrated and defeated I toke a long hiatus from exercise.

This past year my wife suggested I go see Sandra at Muscle Lines personal training, as Sandra had helped many people we know.

After signing up with Sandra she worked out a customized weight training program for my special needs , over a short period of time I was starting to build muscle and stability around my injured shoulder as well as losing body fat.

I can honestly say that I now have full range of motion in my shoulder! On top of that I have lost 15 lbs and 15 inches!! Mentally I was back in the game. I started running again and no longer feel defeated and most important, I am enjoy exercise once again.

I was recently due for a full physical for life insurance two weeks ago. My blood pressure was 118 over 78 and my pulse is 58 clearly fit and healthy!!!

Thank you Sandra

Stephen Fortner

Sandra:

“Sandra solved so many things I’ve been doing incorrectly to manage my weight for years. I have never eaten as much food as I did while on the nurtitional plan that Sandra set out for me and have never felt better. The nutritional education will stick with me for life. By combining the food with excellent workouts that Sandra created based on my goals I lost over 20lbs while training with Musclelines and 35lbs overall. Not only do I see my results, I can feel them. My body has never looked better and I’ve never felt this empowered. This experience has changed my life and I recommend anyone to allow it to do the same for them.”

Aggie

Thanks Sandra for helping me rediscover myself. It has been thrilling to see the changes in my body from week to week. I’m excited to go out now on my own, with the skills you’ve taught me and continue on to my goals.

It took me almost 30 minutes in traveling time to come to you each time, that time along with the hour work-out was the best gift I’ve given to myself in along time. I enjoyed every painful, sweaty moment.

Thanks again, Pamela Cunningham

If we didn’t live what we are saying, we wouldn’t believe it! Exercise less, eat more,

and lose more body fat. It sounds like a weight loss scam but it has been our experience

following Sandra’s program. If you want to change your body or improve your health,

call Sandra.

Endurance sport training never got us on track to improving our bodies like Sandra’s

Lean for Life program. Since starting in August 2011, we have seen more improvements

to our bodies than we ever did during the last 15 years that we have exercised regularly,

including triathlon and long-distance cycling training. We spend less time exercising

but have seen more results. Although we have university degrees in health and fitness

(physiotherapy and kinesiology), we did not know how to create a

program that allowed us to achieve the results.

My husband lost 40 pounds and 29.25 inches.

I started petite (size 0/2) but still lost 7.5 inches.

In comparison, after a year of long-distance cycling (up to 150 kilometers/week

my husband lost 10 pounds  during that time .

I trained for a triathlon and my body composition did not change at all.

Before we met Sandra, we did not think we could exercise less and see more results.

Sandra taught us how to exercise more efficiently. Sandra also regularly updates our

workouts to keep them fresh and fun.

Sandra also taught us how to eat for success. Before we met Sandra, we made healthy

choices but did not understand how to plan our meals to help us improve our bodies.

One of the biggest benefit has been that our energy levels remain constant all day;

we no longer experience the mid-afternoon energy crash.

Overall, we highly recommend Sandra. She created a holistic diet and nutrition plan

to help us achieve our goals. If you want to improve your health, fitness, or body

composition, we cannot recommend Sandra enough. Her advice and motivation have

been invaluable. We could not have made this much progress without her knowledge and guidance.

Thanks Sandra and Lean for life programs!

Shane  & Anne

Victoria B.C.

Tour de Victoria 2011

Tour de Victoria 2012

Hi Sandra,

I just wanted to send a note to say thank you so much for all your advice, expertise & support over the last few months. I remember thinking the first week, how am I going to make it threw 12 weeks and just like that, it’s done.

The final verdict is 15lbs & 28 inches – I can’t believe it!!! It’s such an awesome feeling to go into my closet & wear whatever I want & it feels even better when it’s too big.

You’ve got a great on- line program and I’m so happy that I enlisted you to help me get my health back.

We’ll see how the next couple months go – you never know, I might be back…….

I wish you great success with all your endeavours.

Thanks again Sandra, it’s been really great working with you & your on – line program .

Leslie

Calgary Alberta

Lean for Life works and it is Easy

I want everyone out there reading this right that wants to make a change in their fitness and health to

stop and pick up the phone, Call Sandra right now.

Prior to meeting Sandra I was working out 5-6 times a week with no results I was frustrated and posted

a question on Face book: Anyone know a really good personal trainer? I got a lot of responses but

one stood out. I know one Sandra Froher the fitness guru. I checked out Musclelines.com and was so

inspired and intrigued by how professional Sandra was. The next day I called Sandra .We met a week

later for a free consult she showed me her awesome gym, we talked about my lifestyle, current weeks out regime, nutrition and goals. When I left that day I knew my life was going to change.

The first session we discussed nutrition I learned so much from that day it was helpful to have the

notes she gave me to take home and review .It was a new way of eating for me. I wasn’t seeing results

because my thoughts on nutrition and eating were totally off. Sandra has shown me how to be lean for

life it’s not a diet it is a way of life it is super easy and I did not feel hungry or deprived I have so much

energy now she has shown be how to kick start my metabolism and how to keep it burning all day.

I love working and meeting with Sandra weekly she sets up a routine and changes them up as necessary.

She showed me how to weight train showing me the correct positions and explained how to work

different muscle groups effectively. During our sessions we talk about fitness /nutrition she really helps

coach you through the tough phases. In 2 months I lost 17 pounds and 24 inches.

I know I can count on Sandra to give me that boost I need. She is truly an amazing and inspiring personal trainer and person. She would be the first person I would recommend to anyone looking on improving their health and fitness that wants fast easy results if you can do the work and stick to the lean for life program.

I have seen huge results and I actually like the way I Look and feel I am even thinking about competing in a fitness show who knows the sky is the limit.

Kim Waldner

Jan 2012

Dear Sandra Froher December 2011

I would like to take this opportunity to thank you for the incredible changes you have helped me make in my life. Several months ago, I was at a pretty low point from a physical perspective. I was an ex-athlete who had spent too much time working at a desk, eating donuts and believing my body would take care of it’s self. I was the heaviest I had ever been, was noticing severe drop in my energy levels and a rise in injuries. I wasn’t as motivated at work, was less patient with my two year old child and not as helpful around the house. Something had to change and so I called Sandra Froher at Muscle Lines.

From our first meeting, Sandra inspired me with confidence. Your knowledge of nutrition and fitness was obvious, but your absolute conviction that I could make the necessary changes was amazing. Sandra changed the way I ate, the way I exercised and even how I was looking at myself. We have been working together for three months and the changes have been amazing. I am fitter than I have been since I was competing as an athlete. I am leaner, stronger, feel better about myself, am doing a better job at work, and best of all, I know that I’m being a better husband and father. My family has even reaped the benefits of our new “Lean for Life” nutrition philosophy. Previously, our little girl loved eating junk food for snacks.. now she reaches for carrots and apples. My wife, who is very pregnant and has a history of high blood pressure, is healthy as can be. Her midwife strongly believes her upgraded health is directly linked to the change in our eating habits.

Sandra, you have changed my family’s life and for that, I am extremely grateful. I will not hesitate in recommending you to my friends, family, acquaintances and anyone else who will listen to me rave about you.

Beat regards

Brecon Gage

General manager Bath Fitter Vancouver Island.

I am so glad I made the decision to call Sandra that sunny July day.  I can`t believe how much my life and body have changed since training with her.  I have never been “overweight”  but after almost 10 years of marriage I noticed I had snuck on an extra 20 pounds.  Those 2 little pounds per year for 10 years were there to stay unless I did something about it… Enter Sandra Froher and her  “Lean for Life” program, she helped me take them all off and more in just 9 months!   During that time I vacationed for 5+ weeks in France and California and struggled to keep on track.  Oh the wine was so good!

Finally I broke through my bad habits and now enjoy practicing good habits, creating balance with food and exercise.  After reaching my original goal I now have new goals to push myself to the next phase of being fit.  The tools that Sandra has taught me are lifelong skills that I put into play almost every day.  Sandra is a wealth of knowledge and experience and I continue to learn with her twice a week.

I welcome the challenge to have a healthy body that is fit inside and out.

Thank you Sandra!

Becky

Testimonial : Marian Fortner

Dear Sandra,

It is with the greatest pleasure that I write you this testimonial.  I am a typically over-committed businesswoman, working 12 to 14 hour days regularly.  I am also 54 years old, and middle-age spread had spread to my waste line!  What to do?  I don’t have time for exercises, I barely have time to walk the dog…….

I visited Sandra and heard about her Lean for Life programme. Our first appointment all we did was talk: about my goals (lose 10 lbs and get rid of that tummy), and Sandra educated me on the workings of my metabolism.  Thanks to Sandra’s advice on how to structure my eating throughout the day, incrementally eliminating certain unhealthy things, incrementally increasing the healthy things, I feel that without any inconvenience I managed to lose that weight in 3 months, and I felt so good I started putting exercise at the top of my agenda, not last, as was my old way of doing things.

Then I went on holidays for 7 weeks: that’s 7 weeks of restaurant food, and 7 weeks of not having a predictable routine.  Lo and behold, because of Sandra’s commonsense approach (the 80/20 rule) and her exhortation for ‘mindful eating’, I only gained 2 lbs but still lost 1/2 inch over the course of my holiday.  This was the first holiday in my entire life where I felt so comfortable in my bathing suit, I even bought a form-fitting dress and had my old clothes altered.  I feel great, I feel sexy, I feel so positive and full of energy!

So, there you have my story: I have realized that even if I enjoy something that is not really good for me, I can stay on track by adjusting my lifestyle that same afternoon, or the next morning. All is not lost.  Thanks to Lean for Life and Sandra Froher I have embarked on a new phase for the rest of my life: healthy, happy, and enjoying life to the fullest.