Body Transformation: Courtnay Conquered Her Food Demons

Women can reap the benefits of the Kris Gethin 12 Week Daily Trainer too. Just look at what the program did for Courtnay!

Vital Stats

Name: Courtnay Caufield
Bodyspace: raidernurse

Courtnay Caufield Courtnay Caufield


192 lbs
Body Fat:


165 lbs
Body Fat:

Why I Got Started

I got started working out because I was sick of being so tired all the time, constantly trying to stay awake, and off and on workouts that did nothing but drop my motivation. Working the night shift really did its toll on me, running to work, shoveling food when I could and constantly drinking as much diet soda and sugary candy to keep myself awake.

I love Bikram Yoga and from time to time I got together enough time to consistently do classes, and I saw good results mentally and physically, but then it faded off after a few months when work took over. I needed a consistent thing I could do without a class and good mental standing to keep going when the rest of the world is drinking beer and eating pizza.

Those sculpted traps look ripe for a fresh tat.

I found when I went into a supplements store to buy some omega fish oil, and they suggested I check out the website. I found that was like Facebook for healthy people, in a way, and I really like the site.

How I Did It

I found the Kris Gethin Hardcore 12 Week Daily Trainer, and there were some women on there as well, and I thought it was something both my husband and I could do. I also needed a strict detailed regimen that will hold me accountable when I had to post weekly photos and something that allowed me a few days on and a few days off.

It is an incredibly hard workout and seems like I'm not doing enough, but it sure does work with the diet. I have stuck to my diet exactly as it is listed, lots of chicken and broccoli, and Mrs. Dash does a lot for seasoning! I have not dropped an extreme amount of weight but I have shaped up and dropped 2 pants sizes. My workouts are done at the highest intensity, and although the cardio was missed a day or two, I have my alarm set to 4:45AM to get my oatmeal in and train before work.

I feel better and now have two weeks left. I look so sad in my start photos, and 12 weeks isn't really that long! I bought a swimsuit in the winter, the tags are still on it but I will try it on after the 12-week transformation is over and take my final pics in it. Never did I think I would be happy putting a swimsuit photo on here.

Taking the photos of people who inspire me and posting them on my fridge has helped a lot. They are reasonable photos of women whose physiques I feel like I may someday be able to achieve if I try hard enough. On they have even written be back, people like TXphysique and Jamie Eason have been great support and inspiration. Thank you!

No need for that clock to tell you what time it is.


Pre Workout:
Post Workout:
Before Breakfast & Before Dinner:
Mid-Morning, Post Workout, Night:

Note: Early Morning/Late Night (Optional) serving size .5 scoop

Four Times Daily:
Afternoon & Night:
Before Bed:


4:45-5:00 AM

7:30 AM

8:00 AM

9: 30 AM

11:00 AM

12:30 PM

3:30 PM


5:00 PM

5:30 PM

6:30 PM

7:00 PM

9:30 PM


11:00 PM

12:00 AM

  • water


    1 bottle throughout the night


Since I am doing Kris Gethin's Hardcore 12 Week Daily Trainer I am just doing what he lists out daily.

This week, the workouts are as follows:

Every AM & PM: 25 min + 150 standing abdominal twists to each side

Day 1: Legs

DTP Superset:


Day 2: Hot Yoga
Day 3: Chest/Back

DTP Superset:

Day 4: Cardio/Abs
Day 5: Legs/Shoulders



Day 6: Calves/Abs

Circuit: Repeat 1x

Day 7: Back/Arms





Suggestions for Others

  • Keep a food Journal and stick to it. Not to count calories, but when you write down your workouts and food intake, it is harder to write bad things.
  • Print out the workouts for the week, and keep them in a binder, so when you are tired at 5 a.m., you can know exactly what you are doing for the day.
  • Take photos in the a.m. on a Sunday before you have to worry about getting to work in a hurry.
  • Lay out your workout outfits or keep your gym shoes in your bag/ car so if you have time, you can get a quick run in at night.
  • Try different ways of preparing the same thing. It is funny how different chicken and tastes with Johnny's seasoning and with Garlic and balsamic vinegar!
  • Remember to set your outlook for Photo/Weigh in days (Every Sunday) and set your phone alarm to go off every 3 hours daily or set your (outlook reminders: computer geeks, make a task that reoccurs daily) alarm to remind you to eat.
  • Don't buy the junk food you usually do! If it's not around, you won't be tempted to eat it!
  • Sometimes when you get busy and forget to eat, you end up shoveling the larger amounts of food later. Then you feel depressed, drug down and too full to workout.
  • Find a good workout partner and if that doesn't work out, be your own trainer. Make a list and bring it to the gym and follow it to the T.
  • When I don't have a spotter, I use the machines instead of the free weights so I don't need a spotter.
  • Remember this is for you and when you feel better, you will inspire those around you to do the same.

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