Fitness Amateur Of The Week: Whitney Hansen

A stranger asked Whitney if she was pregnant; she wasn't. She stopped making excuses, started training hard, eating clean and living strong. She's never looked better, or looked back!

Name: Whitney Hansen
BodySpace: whitney1234
Age: 23  Height: 5'2"
Weight: 110 offseason, 105 competition
Location: Boise, Idaho
Years Competing: 2

How Did You Get Started?

Four years ago, I was the heaviest I've ever been (145 pounds) and had gained the "freshman 15." I was a regular at Starbucks, and eating out was part of my lifestyle. I was walking downtown one day with my boyfriend, and a homeless man came up and asked me if I was pregnant. That was my catalyst. I was embarrassed, offended, and tired of lying to myself. I needed to change.

So I started running and eating healthier. I did days of research and found out what foods were good and bad. Within 2 months I dropped 25 pounds, but still didn't have the body I wanted. I bought tickets to the Mr. Olympia in Las Vegas for my boyfriend's birthday present 2 years ago. The figure girls were amazing, and I thought to myself, I want to look like that! I CAN do this!

So I started training heavy and hard. It wasn't until I started lifting weights that I saw the body I wanted developing. And I have been hooked ever since.

What Workout Plan Worked Best For You?

My workout plan varies depending on which body part I'm trying to emphasize. I do a variety of workout plans from powerlifting, training to failure, dropsets, supersets, high and low reps, etc. My chiropractor had me take it easy on chest workouts and I came up with this plan. Ironically, it was one that I saw the most improvement from.

Day 1: Shoulders/Arms


Day 2: Lower Body

Day 3: Back/Shoulders

Day 4: Cardio Only
  • HIIT on Bike HIIT on Bike

    HIIT on Bike

    15 minute warm-up, 10 minute intervals, 15 minute cool down
Day 5: Lower Body


Day 6: Back

Day 7: HIIT Cardio Only
  • Sprinting


    20 sets of 10 second sprints


  • Cardio Cardio


    1 hour, moderate intensity

What Nutrition Plan Has Worked Best For You?

My off-season diet and competition diet are drastically different. Here is an example of my off-season diet. I live by the philosophy of only "cheating" on birthdays and special occasions.

Meal 1
Meal 2


Meal 3
Meal 4
Meal 5

What Supplements Have Given You The Greatest Gains?

Whey protein, if I use it, is generally mixed with the Greek yogurt at my second meal, or in pumpkin protein pancakes, or smoothies. Very rarely do I drink protein by itself (it got boring!)

With Meal 2
Throughout Day & Intra Workout

Why Do You Love Fitness/Bodybuilding?

I love it because it is so empowering. I enjoy pushing myself to the max. Seeing myself leg press more than some of the guys is also a great confidence booster. It is truly a lifestyle. I have met some of the most dedicated, inspiring people through fitness.

Fitness teaches you all about discipline, self-confidence, and self control. I am an accountant and nail technician and I work 60-to-70 hours per week, so the gym really helps me clear my mind, wind down, and escape from my crazy life. I love it!

What Motivates You To Follow A Healthy Lifestyle?

What people think used to motivate me the most, but now I'm my own toughest critic. Seeing my progress pictures is so motivational! It's nice to see that the little things you do everyday add up to make a drastic difference. They say that working out and eating healthy is the fountain of youth, so that keeps me in check too.

What Made You Want To Achieve Your Goals?

I've always been extremely determined, but hearing people tell me that I can't do something pushed me to partake in a health and fitness "lifestyle overhaul."

What Are Your Future Fitness/Bodybuilding Plans?

Continuing training for figure and bikini competitions. My goal is to get my Pro Cards in both bikini and figure, and start fitness modeling. And to share my passion for fitness with as many people as I can. I want to inspire others to change their life.

What One Tip Would You Give Other Fitness Competitors?

Never give up, and never think your small efforts everyday aren't a big deal. Also, you are never going to feel like it. Stop making excuses and waiting around for a "better time." Life is always going to be crazy, and things will always come up, but if you just get over it, eat healthier and go to the gym, even when you don't want to, you will thank yourself later. For the girls - don't be afraid of training with heavy weights. You will not look like a man, and that is the only way you get the toned look.

Who Are Your Favorite Fitness Competitors/Bodybuilders?

I have the biggest girl crushes on Ava Cowan, and Erin Stern.

What Features Do You Use On

I use BodySpace, the Supersite, pretty much anything and everything on there. I buy supplements from the, competition tanning products, you name it.

Photo Credit: Levi Bettwieser

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wow inspirational!!! yeah not cool when someone ask you if you are pregnant. I've had it done to me as well. Kudos to your awesome success. I can't believe you work all those hours and get in the gym time!

Jun 21, 2012 8:30pm | report

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Definitely going to change my workout program and try yours out! Looks intense and challenging and that is highly appealing to me. How long did it take you to get that killer body? How many months?

Jun 21, 2012 10:48pm | report

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Thanks girl! It took about a year. I've always struggled with getting my macros higher, so I would imagine it would have came quicker had I not started so low.

But I can honestly say I have NEVER missed a workout.

Jun 22, 2012 10:47am | report

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Thank you for taking the time to create this article. It was very informative and motivational..

Jun 22, 2012 10:06am | report

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I can definately relate
Adding to inspirations! :D

Jun 24, 2012 4:22am | report

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The pull up picture is sick!

Jun 25, 2012 10:43am | report

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Great article....I'm seriously considering trying the workouts and similar diet plan to help get me back into this. I'm still in the trial and error stage trying to figure out what is going to work best for me

Aug 15, 2012 9:11pm | report
Showing 1 - 7 of 7 Comments

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