Body Transformation: Athletic Partnership

Michelle wanted a bikini body worth showing off. She hit the gym, met her boyfriend, lost 30 pounds and started competing. Follow her path to peace.
Name: Michelle Keppy
BodySpace: Michelle7

Michelle Keppy Michelle Keppy
AGE 23
160 lbs
AGE 25
132 lbs

Why I Got Started

After seeing pictures of myself in a bikini after spring break 2009, I decided that something had to change. I was completely disgusted with how much I had let myself go. I had gained 30+ pounds since high school and was going through depression because of it.

I decided to join a gym even though it intimidated me. I made it a habit to go at the same time every day so I wouldn't talk myself out of working out. I started off hitting the gym three times a week until I felt comfortable to go more. I lost 20 pounds on my own before meeting my boyfriend, who is a personal trainer. He was also just getting into the bodybuilding world.

After watching him prep and compete in his first show, I decided that it was my turn and time to turn my fitness up a notch. It was with his help as well as IFPA Pro Jessica Irvin's help and motivation that got me to where I am today. From then on I was hooked!

How I Did It

I had a really great support system to get me where I am today. My boyfriend, friends and family were the greatest motivation for me to strive to be the best I could be. It was my support system that gave me the courage to sign up for my first competition. I debated it for about a year before committing to one.

It wasn't the training that scared me but the DIET! Training was always the easy part for me because lifting weights is fun! However, it was a huge struggle for me to get use to the change in my diet. Eating every 3 hours can be a bit of a hassle if you don't plan your day out ahead of time.

I prepped my food ahead of time to make sure I was setting myself up for success and made sure I only kept healthy foods in my kitchen so I would avoid urges to cheat. I kicked the diet soda out of my diet and replaced it with a gallon of water every day. I ate 6 small meals a day that consisted of protein, complex carbs and green veggies. I weight trained 5 days a week and also did moderate cardio.

I competed in my very first competition on August 13, 2011 and although I didn't win, I did place 2nd so I am very pleased with how far I've come!

Michelle and the girls.


Before Breakfast:
Twice Daily With Meals:
Pre Workout:
Post Workout & Before Bed:


Meal 1:

Meal 2: Post Workout

Meal 3:

Meal 5:

Meal 6:


Day 1: Legs
Day 2: Chest/Abs
Day 3: Back
Day 4: Arms
Day 5: Shoulders/Abs
Days 6 and 7: Cardio Only

Post workout and weekends for 20-45 minutes. I up cardio the closer I get to a show depending on where I am and how I felt energy levels are.

Suggestions For Others

The biggest suggestion I would have for people is to set a goal and when you meet that goal, set another goal. Never be satisfied and keep pushing to be the best that you can be. Don't let anyone get you down about your dreams and your goals. When you let people get into your head then that's when they have won.

The biggest challenge isn't physically changing but mentally changing. Always remember your mind will fail you before your body will. Find different quotes, sayings, pictures or videos that help motivate you.

I have a quote that I refer back to when I am feeling down, "I do today what others won't so I can do tomorrow what others can't."

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