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Body Transformation: Kristin Bounced Back After Babies
SHAREVital Stats
Name: Dr. Kristin E. White
Email: drkwhite@comcast.net
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Before:
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After: |
Why I Got Started
I have always been athletic and doing a figure competition has always been a goal for me. When I was pregnant with my second child, I decided that I was not going to be believe the "hype" that your body changes forever after having kids.
I was determined to look better than ever after my second child, so I hired a trainer when I was 20 weeks pregnant, picked a show and went to work.
Oh, baby. How's this for a post-pregnancy body?
How I Did It
Since I was pregnant when I began training, I made sure I had a trainer who knew how to work with expecting women. I followed a clean, healthy diet during the remainder of my pregnancy along with a weight training and cardio program. I was able to maintain a healthy pregnancy weight and preserve lean muscle in the process.
After my son was born, I was able to start lifting heavier and doing more intense cardio which really helped to transform my body. Since I breastfed for the first 7 months I had to make sure to eat a super clean, but also a balanced diet. After I stopped breastfeeding I started my competition diet which consisted of high protein and carbohydrates with limited fat. I focused on heavy lifting, plyometrics, and high intensity interval training for my workouts.
My first competition was in April 2011, just 9 months after my having my baby. I won my class and overall figure! I competed again in May 2011 and won overall figure in that show as well! I look forward to many more competitions in the future but I am enjoying my off-season to take time to work on my problem areas (abs and glutes - of course!) and spend time with my family.
When you look right at home standing on stage next to Monica Brant, yep - you kicked some serious butt.
Supplements
Once Daily:
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Beverly Int. Super Pak
1 packet
With All Meals:
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Beverly Int. Ultra 40
2 tabs
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Beverly Int. Mass
2 tabs
Intra Workout:
Pre Workout:
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USPLabs Jack3d
1 scoop
Post Workout:
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Beverly Int. Muscle Provider
1.5 scoops
Before Bed:
-
Beverly Int. Ultimate Muscle Protein
1.5 scoops
Diet
Meal 2:
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grilled tuna steak
6 oz
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organic brown rice
½ cup
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asparagus spears
8
Meal 3: Post Workout
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whey protein
1.5 scoops
Meal 4:
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chicken breast
6 oz
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sweet potato
3.5 oz
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broccoli
1 cup
Meal 5:
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99% lean turkey
6 oz
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organic brown rice
½ cup
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green beans
1 cup
Meal 6:
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egg whites w/ Splenda and cinnamon
1 cup
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almond butter
1 tbsp
Training
During competition prep, I performed supersets, 3-5 sets of each exercise. I combined plyometrics, and varied rep ranges within the workouts. I tried to focus most of my training around weights and performed high intensity cardio in short durations.
Day 1: Chest/Biceps/Ab Circuit
Superset:
Plyo Kettlebell Pushups
30 sec max reps
Chin-Up
30 sec max reps
Superset:
Dumbbell Bench Press
3-5 sets of 6-8 reps
Dumbbell Bicep Curl
3-5 sets of 6-8 reps
Superset:
Decline Dumbbell Bench Press
3-5 sets of 6-8 reps
Hammer Curls
3-5 sets of 6-8 reps
Superset:
Incline Dumbbell Press
3-5 sets of 6-8 reps
Alternate Incline Dumbbell Curl
3-5 sets of 6-8 reps
Superset:
Cable Crossover
3-5 sets of 12-15 reps
Standing Biceps Cable Curl
3-5 sets of 12-15 reps
Superset:
Ab Circuit: Repeat 3x
Russian Twist
8 reps
Decline Crunch
8 reps
Decline Hip Lift (shown with band)
10-12 reps
Day 2: Quads/Glutes
Superset:
Lateral Box Jump
30 sec max reps
Freehand Jump Squat
30 sec max reps
Superset:
Barbell Squat
3-5 sets of 6-8 reps
Wide Stance Barbell Squat
3-5 sets of 6-8 reps
Superset:
Hack Squat
3-5 sets of 6-8 reps
Kettlebell Thruster
3-5 sets of 6-8 reps
Superset:
Barbell Lunge
3-5 sets of 6-8 reps
Hyperextensions (Back Extensions)
3-5 sets of 6-8 reps
Superset:
Front Barbell Squat
3-5 sets of 12-15 reps
Dumbbell Step Ups
3-5 sets of 12-15 reps
Superset:
Box Jump (Multiple Response)
30 sec max reps-
Freehand Jump Squat (bench)
30 sec max reps
Day 3: Rest
Day 4: Back/Tris
Superset:
Pullups
30 sec max reps
Push-Ups - Close Triceps Position
30 sec max reps
Superset:
Wide-Grip Lat Pulldown
3-5 sets of 6-8 reps
Close-Grip Barbell Bench Press
3-5 sets of 6-8 reps
Superset:
Bent Over Barbell Row
3-5 sets of 6-8 reps
Lying Triceps Press
3-5 sets of 6-8 reps
Superset:
Upright Barbell Row
3-5 sets of 6-8 reps
Tricep Dumbbell Kickback
3-5 sets of 6-8 reps
Superset:
One-Arm Dumbbell Row
3-5 sets of 12-15 reps
Bench Dips
3-5 sets of 12-15 reps
Superset:
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Pullups
30 sec max reps 
Downward Facing Balance
30 sec max reps
Day 5: Shoulders/Abs
Superset:
Oblique Crunches
30 sec max reps
Exercise Ball Crunch
30 sec max reps
Superset:
Front Raise And Pullover
3-5 sets of 6-8 reps
Hanging Leg Raise (w/ ankle weights)
3-5 sets of 6-8 reps
Superset:
Dumbbell Shoulder Press
3-5 sets of 6-8 reps
Barbell Side Bend
3-5 sets of 6-8 reps
Superset:
Arnold Dumbbell Press
3-5 sets of 6-8 reps
Medicine Ball Full Twist
3-5 sets of 6-8 reps
Superset:
Barbell Shrug
3-5 sets of 12-15 reps
Standing Dumbbell Upright Row
3-5 sets of 12-15 reps
Superset:
Standing Front Barbell Raise Over Head
30 sec max reps
Backward Medicine Ball Throw
30 sec max reps
Day 6: Hamstrings/Glutes
Superset:
One-Arm Kettlebell Swings
30 sec max reps
Frog Sit-Ups
30 sec max reps
Superset:
Sumo Deadlift
3-5 sets of 6-8 reps
Plie Dumbbell Squat
3-5 sets of 6-8 reps
Superset:
Barbell Deadlift
3-5 sets of 6-8 reps
Dumbbell Lunges
3-5 sets of 6-8 reps
Superset:
Barbell Hack Squat
3-5 sets of 6-8 reps
Single-Leg, Leg Press
3-5 sets of 6-8 reps, each leg
Superset:
Stiff-Legged Barbell Deadlift
3-5 sets of 12-15 reps
Exercise Ball Pull-In
3-5 sets of 12-15 reps
AM Cardio:
15 min HIIT on Stepmill fasted on non-training days or post-workout on training days.
Day 7: Rest
Suggestions To Others
A lot of people think that bodybuilding/figure is a sport that is all about vanity. I have found this entire experience to be so amazing and I cannot think of any sport that requires 24/7 dedication like I have experienced.
The friends that I have made and the people that I have met have been incredibly supportive and helpful. There is so much more to bodybuilding than what happens "on stage." That is a small part of the whole process.
As a Sports Medicine Chiropractor I honestly and truly believe in nutrition and exercise as the foundation for overall health. I have had two amazing trainers (Jason Rulo during pregnancy and Autumn Edwards post-partum) who completely understand the physiology involved in nutrition and training.
My biggest piece of advice for anyone getting into this sport is to find an expert who has experience and knowledge of the body. Too many women go on "hard core" diets and spend hours in the gym every day trying to be "stage ready." This will result in destroying the metabolism, the thyroid, and the self-esteem. There is no trophy or "title" in the world worth that!
My experience has been nothing short of amazing! It was a lot of hard work, but I never felt that I compromised my health. My trainers always knew how to build my confidence, even when I had "problem areas" that needed attention (which clearly I did just having a second c-section!).
They knew that this sport is just as much mental and physical and always worked to build my confidence which, in retrospect, helped my overall presentation onstage. I truly believe that in this sport, more than any other, you need a trainer who is experienced, knowledgeable, and most importantly is your biggest fan and cheerleader! I was blessed to have those people in my life and want nothing other than to be an inspiration to others.
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