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Fitness Amateur Of The Week: Phenomenal Phannary

Fitness filled a competitive void in Phannary's life after injuries ended her basketball carrer. She trained relentlessly, excelled through motivational energy, and let fate work its magic!

Name: Phannary Pen Rocha
E-Mail: phannarypen@gmail.com
BodySpace: phannarypen
Location: Modesto, California
Age: 27  Height: 5'2.5"  Weight: 130 lbs
Years Bodybuilding: 4

Q
How Did Your Fitness Journey Begin?

At age 20, I tore my right anterior cruciate ligament playing basketball at Cal State University - Stanislaus as a sophomore. It was devastating. After rehabilitation and intense physical therapy, I was hopeful to return to the court, but I ended up having a second surgery for another tear on the same ligament. I underwent reconstructive knee surgery in November 2006 at age 21.

I had two choices: hang on to what once was or move forward and develop new hopes and dreams. I decided to focus on education and graduated in June 2007 with a bachelor's degree in communications/public relations and a double minor in political science and journalism. I was hired out of college at the local county Social Services Department and worked part-time at a local gym to build mobility in my knee and to get my personal training certification.

I helped clients feel confident in their strength and it reflected in how they carried themselves. In a way, it helped me fill a void for fitness and competing. One winter afternoon in 2008, I ran into Kimberly DiPirro, the wife and owner of The Fit Factory. There I met my coach Austen DiPirro and my journey began.

What Fitness Regimen Delivered the Best Results?

I train everything three times per week in a two-week timeframe using high-intensity training techniques. We start with a warm-up set, followed by a working set of 12-15 reps (push to failure). I train abs and calves 1-2 times per week and perform cardio for 30-45 minutes every day in the morning or prior to weight training on the stepmill or treadmill.

Day 1: Cardio/Arms/Legs


Day 2: Cardio/Abs/Calves

Day 3: Cardio/Chest/Back/Shoulders


Day 4: Cardio/Abs/Calves

Day 5: Cardio/Arms/Legs


Day 6: Cardio

Day 7: Rest

Amateurs Of The Week Main Page

Amateurs Of The Week
Main Page

Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!
What Nutrition Plan Fueled Your Body?
Meal 1
Meal 2
Meal 3
Meal 4
  • Turkey

    Turkey

    4 ounces

  • Veggies

    Veggies

    1 cup

Meal 5: Post-Workout
Meal 6

What Supplements Gave You an Edge?

How Did Your Passion for Fitness Emerge?

Being around those who always strive to excel drive me to be better. It's contagious. I feed off motivational energy and surround myself with like-minded souls. The transformation process in the mind and body is the most fascinating part about fitness. With the right food, guidance, and training, it's amazing what you can can do. We only live once, why not live at your best?

What/Who Motivates You to Live a Healthy Lifestyle?

You have to learn to love yourself before you can learn to love and appreciate others. I'm motivated when I train and fuel my body with food of nutrititional value. I can operate and think at my best. It's a snowball effect. My husband is one of my biggest motivators during times of rough trials and reminds me to stay humble in times of victory. I stay fit for my health and live a healthy lifestyle for the ones I love.

Where Did You Go for Inspiration?

Fitness magazines and fitness websites like Oxygen, Muscle & Fitness Hers, FLEX, and MuscleRX really help. When I'm tired after my full-time job where I sit at a computer all day, a nice article or pep talk pumps me up before the gym.

If you work full-time or part-time and find it hard to go to the gym, pack a pre-made gym bag the night before and bring it with you. Whether you decide to go or not, you're prepared.

What Are Your Future Fitness Plans?

I'm drifting along on the journey for as far as it takes me. Fitness has already taken me places I never imagined and I'm grateful for it. Earning an IFBB card is a dream on the horizon.

In the mind of a competitor, plans vary from month to month. Sounds strange, but it's true. 2012 was filled with highlights and right now I'm still reliving being married. I learned to listen to my heart. It's hasn't failed me yet. I still train and work to maintain daily.

What Is the Most Important Fitness Tip?

Embrace being a student of fitness and absorb information. Eventually, you'll discover how to capitalize on your significance.

Who Is Your Favorite Fitness Competitor?

I look up to my coach, Austen DiPirro of The Fit Factory. My motivation for improvement is because of him. He's been patient for years; breaking me down just to build me back up and become the athlete I am today.

How Did Bodybuilding.com Help You Reach Your Goals?

When the bodybuilding bug bit, I wanted to find out more about the sport, nutrition, and supplementation. Bodybuilding.com provided accurate information that was quick and easy to utilize. I immediately started reading articles and using BodySpace to connect with others who share the same interests. There's something to say about a website that's up to date on current events in the fitness world. It's great for competitors and the everyday mom searching for new recipes so their family can live healthier.

Phannary's Top 5 Gym Tracks
  1. "F**kin Problems" by ASAP Rocky
  2. "I'm Different" by 2 Chainz
  3. "My Moment" by DJ Drama
  4. "Bounce (Extended Remix)" by Calvin Harris
  5. "Stay" by Rihanna

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About The Author

You could be our next Amateur Fitness Competitor Of The Week! This contest is open to both FITNESS and FIGURE competitors.

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Comments

Showing 1 - 18 of 18 Comments

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Run4Fun21

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Run4Fun21

yea!! Shes from my hometwoen and works with my mom.. Go Phannary!!

Apr 27, 2013 2:23am | report
 
phannarypen

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phannarypen

Thanks girl! xo :)

Apr 29, 2013 8:13pm | report
Shifisu

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Shifisu

You look amazing! Good luck in the future!

Apr 27, 2013 4:30am | report
 
phannarypen

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phannarypen

I appreciate it... keep training hard .. best of luck.

Apr 29, 2013 8:14pm | report
NikkiLouWho

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NikkiLouWho

Outstanding and truly motivating....as I embark on my first 30 day block of training I will certainly be popping back to this article for additional motivation and inspiration.

Apr 28, 2013 10:20am | report
 
phannarypen

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phannarypen

I am wishing you the best in your 30 day challenge. stay consistent with it :)

Thanks for finding my article both inspiring and motivating... you too are inspiring someone else!

Apr 29, 2013 8:16pm | report
kingtucci

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kingtucci

Good workout playlist... F**kin Problems has been working for me lately too. Keep doing what you're doing!!!

Apr 28, 2013 11:19am | report
 
phannarypen

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phannarypen

Lol... i know for some reason that playlist is one of my favorites right now!

Apr 29, 2013 8:16pm | report
dsgb610

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dsgb610

4 out of 5 songs are also on my playlist. Wow we are playlist buddies. im honored

Apr 29, 2013 9:16am | report
 
phannarypen

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phannarypen

LoL.. get it done! ;)

Apr 29, 2013 8:17pm | report
putonpat

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putonpat

wow looking good

Apr 29, 2013 9:21am | report
 
phannarypen

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phannarypen

thank you!

Apr 29, 2013 8:17pm | report
docjugraj

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docjugraj

good job girl

Apr 29, 2013 3:33pm | report
 
phannarypen

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phannarypen

Thanks a lot for the support!

Apr 29, 2013 8:17pm | report
kStephanie

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kStephanie

sweet playlist

Apr 29, 2013 4:49pm | report
 
phannarypen

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phannarypen

Glad you like.. it is helping me get cardio done for sure

Apr 29, 2013 8:18pm | report
kStephanie

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kStephanie

I think I will try running to it tomorrow on the treadmill. Take care!

Apr 29, 2013 8:25pm | report
wwegifts

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wwegifts

I'm a wwegifts come here visit!

May 2, 2013 10:47am | report
 
Showing 1 - 18 of 18 Comments

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