Body Transformation: Champions Aren't Built On Excuses

After struggling with her weight all her life, Trista battled, overcame, and emerged a champion.

Why I decided to transform

I have struggled with weight my entire life. Obesity plagued my family and I fell into the mold. I've always wanted to transform my body, but never took the steps to obtain the knowledge in order to do so. I was an active child and played competitive soccer into my teenage years, except I couldn't keep up with the other girls because of my weight. I was a very unhappy person.

At 16, I started my first diet. I rapidly lost weight, but it wasn't permanent. I followed a diet for three months and lost 40 pounds. The problem was that I hadn't committed to a lifestyle change, and quickly found those 40 pounds again. Over the next year or so, I continued to gain weight, reaching my peak weight of 195 pounds shortly after I graduated from high school. I was miserable and projected a negative attitude. I needed to change.

This was when I decided to make a change and lose the weight. I joined Weight Watchers with my father and was committed to taking off the excess pounds. Within 6 months, I had taken off 50 pounds and reached 145. I was elated. I felt better than I ever had. Unfortunately, I slowly stopped attending Weight Watchers meetings and slipped back into my old habits. The weight started creeping back up over the years, and before I knew it, I was back up to 185 lbs.

In July 2012, I made the decision to go back to Weight Watchers since the program had proven to work, and this time I was committed to changing my lifestyle for good. By September 2012, I dropped to 165 pounds and decided I would start going to the gym. Before long, I was running 10 kilometers a day on the treadmill. Health and fitness were becoming a part of my life, and I never missed a run. My boyfriend was heavily into bodybuilding, but I was too intimidated to tackle the weight room on my own.

Then a close girlfriend of mine introduced me to bodybuilding. We started weight training together 5 times a week. The weight room quickly became my new home, and I loved challenging my body. I spent the next year learning new weight lifting programs and following various bodybuilders on social media. I became fascinated with the sport and the capabilities of these women.

Before /// 195 lbs
After /// 131 lbs
AGE 18 / HEIGHT 5'5" / BODY FAT 32%
AGE 26 / HEIGHT 5'5" / BODY FAT 10%
Post To Fitboard

Finally, in November 2012, I attended my first natural bodybuilding competition. The hard work and dedication that pervaded each contestant amazed me. I kept thinking, "I could do that; that could be me." The show left me awestruck, inspired, and motivated more than ever before. I had to step on that stage.

Later that January, I hired my coach, Kamber Lindenbach, to help me embark on the hardest journey of my life. When I started my prep I was 162 pounds and 24 percent body fat. I had 23 weeks to give it my all and transform my body. Focused and committed, I traded in partying and binge eating on the weekends for heavy lifting and meal prep. I spent six days a week in the gym, and nothing was going to slow me down.

On June 14, 2014, I stepped on the ABBA stage in Red Deer, Alberta, and competed in the figure category with 15 other women. I placed third and qualified for the Alberta Provincials. This was the most exhilarating, rewarding, and humbling day of my life. I never imagined I was capable of such an accomplishment, and it felt amazing.

Deciding to take this journey has been the most rewarding and exhausting experience thus far. I have finally found a true passion in bodybuilding, even going on to motivate and inspire family members and friends.

How I accomplished my goals

I accomplished my goals by hiring a coach to obtain the knowledge I needed. I always knew what I wanted to achieve, but wasn't capable of doing it on my own. Through a fitness coach, I was provided with support, knowledge, and a friend.

Some days were more difficult than others. My body was always sore, but I knew that wasn't an excuse to skip my workout. You will never regret the workout you did, but you will always regret the workout you didn't do.

"You will never regret the workout you did, but you will always regret the workout you didn't do."

Near the end of my prep, the days I didn't want to get out of bed increased. One day I stumbled across a quote on social media that read, "Champions aren't built on excuses." This resonated with me and became a daily reminder for myself. I wrote it on the fridge, in my bathroom, and on my workouts. I also recited this quote to my coach and my boyfriend multiple times.

My boyfriend would politely recite this to me at 4:30 a.m., when the alarm went off to signal cardio time, and reminded me that I needed to be a champion. Reluctantly, I would get out of bed, see that quote on my bathroom mirror, brush my teeth, and rush off to the gym. No excuses.

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Supplements that helped me through the journey

Diet plan that guided my transformation

Meal 1
Meal 2
Meal 3
Meal 4
Meal 5

Training regimen that kept me on track

My workout was designed by my coach, Kamber Lindenbach. As I got closer to my competition, my workouts changed and I did a lot of HIIT.

You can start Day 1 with any of the workouts and rotate through them, and you can put your circuit day where you wish.

Day 1: Legs
Day 2: Back/Abs
    • Side Bridge Side Bridge Side Bridge
      3 sets for 60 seconds
    • Plank Plank Plank (on Stability ball)
      3 sets for 60 seconds
Day 3: Shoulders/Calves
Day 4: Chest/Abs
Day 5: Biceps/Triceps
Day 6: Circuits
Round One: 3 sets, 60 second rest
Round Two: 3 sets, 60 second rest
Round Three: 3 sets, 60 second rest
Round Four: 3 sets, 60 second rest

What aspect challenged me the most

"Trust the process, do the work, and you will see the results."

My diet. A contest prep diet becomes very strict as you get closer to the show. I would continually remind myself that I had come this far, no turning back now. I always gave up on things, especially on myself. Not this time. I tried to keep myself busy so that food did not control my life. I was always on the go, focusing on areas in which I could improve my life, practicing posing, and spending quality time with the people who matter most.

My future fitness plans

Currently, I am prepping for Provincials happening in June 2015. My ultimate goal is to bring the best package yet and make it to the Canadian National Stage. I am continuing with my coach and seeing her once a week for support and guidance.

Suggestions for aspiring transformers

You have the ability to take control of your life. At times it feels hopeless and there will be days when you want to give up, but know that you are worth it. Nothing is more rewarding than watching your body transform and seeing the reactions of people who felt you weren't capable of the change.

Trust the process, do the work, and you will see the results. You did not put on the weight overnight and you cannot expect it to come off overnight. Continue to stick with your program and everything will fall into place.

How helped me reach my goals

Throughout my prep and to this day, I order all my supplements from I am always on the go, and never have time to make it into the store. With the ability to refill my orders from my cell phone, I found it very convenient and easy. My supplements always arrived on my doorstep within a few days. I highly recommend ordering from!

Trista's Favorite Gym Tracks

Nicky Romero feat. Krewella
Hardwell, Dyro feat. Bright Lights
"Never Say Goodbye"
Arty feat. Angel Taylor
"Up All Night"
Morgan Page (Mord Fustang Remix)
"In the Air"

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