Body Transformation: Rhoda Banned Bad Habits And Became Slim And Sober

Rhoda fought alcohol and weight gain for too long. One day, her son pulled her off the couch and helped her kick those bad habits to the curb. She hasn't looked back.

Vital Stats

Name: Rhoda Heinrichs
Email: rhoda67@telus.net
Bodyspace: Rhoda67

Rhoda Heinrichs Rhoda Heinrichs

Before:

Age:
44
Height:
5'3"
Weight:
196 lbs
Body Fat:
35.21%
Waist:
39"
Hips:
50"
Thighs:
26"

After:

Age:
44
Height:
5'3"
Weight:
127 lbs
Body Fat:
19.59%
Waist:
26.5"
Hips:
35"
Thighs:
21"

Why I Got Started

I have struggled with my weight all my life. Many yo-yo diets which always failed and caused the weight to all come back plus more. I also struggled with a long-standing battle with alcohol. Food and alcohol were my coping mechanisms for dealing with stresses in my life.

My transformation began May 27, 2011, when I finally decided to kick the long-standing battle with alcohol, which had spiraled out of control.

Two days later my son, who has been my biggest support kicked me off the couch and said, "We are going to the gym." He was proud of me for quitting drinking but also saw that I was turning my focus from alcohol to food. I was 196 pounds already and that number would have kept climbing if I kept it up.

How I Did It

May 29, 2011, was day one of my weight loss transformation. I started out slowly first with just cardio for 20 min/day then increased the cardio time to 45 minutes and up to an hour. I added weight training as well. My son is a personal trainer. He worked closely with me helping me with my diet and switching my weight training routine every 4-5 weeks and the weight just kept coming off. I soon began to see some muscle definition coming through.

As I watched my body change it gave me more and more willpower and determination to keep going. Today at 5-foot-3 I weigh 127 pounds! I did it within 7 months time and never hit a weight loss plateau. My diet has just been eating as clean as possible but allowing myself a cheat meal once a week so I don't feel deprived.

I feel so good and proud of myself that I've decided to enter a Figure Competition this coming May, 2012 in Kelowna, BC Canada. I'm now training with a National Figure Competitor who in prepping and mentoring me for the upcoming competition. The competition isn't about winning for me it's about how far I've come and I will never go back. I couldn't have done it without the support from my family and friends. Life is good.

Supplements

Morning & Afternoon:
Morning & Evening:
Pre Workout:
Post Workout:

Diet

Water:
3-4 liters per day

Meal 1:

Meal 3:

Meal 4:

Meal 5:

Meal 6:

Training

Day 1: Cardio/Shoulders/Glutes/Abs
Day 2: Back/Hamstrings/Calves
Day 3: Cardio/Chest/Arms
Day 4: Quads/Shoulders/Abs
Day 5: Cardio/Hamstrings/Glutes/Calves

Superset:

Resume normal sets; reps:

Superset:

Resume normal sets; reps:

Day 6: Cardio Only
Day 7: Cardio Only

Note: I work through this routine and then start over. I don't have a specific day of the week I take off I go by how I feel.

Suggestions for Others

  • If you give 100% you will get 100%.
  • Set short term attainable goals and once you've achieved them make new goals.
  • Stay focused and motivated.
  • Never lose sight or give up on your dreams.
  • Surround yourself with people who support you.
  • Believe in yourself.

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