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Melissa Shed 80 Pounds And Is Taking The Fitness World By Storm.

Melissa wanted to get back into the fit and healthy lifestyle after having her son. Read on to see how with the help of her coach she shed 80 pounds and got back on stage.
Name: Melissa Shadd
Email: Melissa.shadd@gmail.com
BodySpace: gem_fit

Melissa Shadd Melissa Shadd
AGE 26
HEIGHT
5'7"
WEIGHT
220 lbs
WAIST
40"
HIPS
47"
THIGHS
28"
AGE 27
HEIGHT
5'7"
WEIGHT
140 lbs
WAIST
27"
HIPS
36"
THIGHS
21.5"

Why I Got Started

I have always loved the fitness industry. I have been training with my coach, Mike Davies for almost 7 years. He stood by me as I ventured through life from wrestling to Tae Kwon Do, to Powder Puff football. I travelled across the world and back, and no matter where I was, I would work with him to help me in any sport or just to stay physically fit!

I would travel down to Columbus, Ohio, for his infamous boot camps, and each time I would leave so inspired by the amateur and pro figure and fitness athletes that flooded the gym! When you are surrounded by the likes of Julie Palmer, Latisha Wilder, and Chastity Slone, your dream could only be to one day step on stage, those girls were so inspirational.

This dream stayed with me over the years, I trained hard, but with my travel and busy life style I never settled down in a nutrition plan, and tended to yo-yo diet. Years passed, and I settled down, got married and had my first son. My son and husband were the greatest blessings to me, but my pregnancy took its toll on my body.

I was a high risk pregnancy and put on bed rest for most of it, which left me snacking and picking at foods I shouldn't have. After my son was safely delivered I stepped on a scale to only realize, I had ballooned to 220 pounds! I wanted nothing more than to be in shape and a role model, for not only my son but others.

I wanted him to grow up active, with active and healthy parents. So I set my mind to not only getting in shape, but I set an aggressive goal on January 1st to compete just 10 months later! I reached out to my AMAZING coach Mike Davies again, and he said "Let's do it!" We had a plan, and slowly but steadily, the weight fell off!

I Wanted My Son To Grow Up Active, With Active And Healthy Parents
I wanted my son to grow up active, with active and healthy parents.

How I Did It

With the guidance of my coach Mike Davies I had a healthy plan, and the support of my husband I was able to fit in my cardio and workouts. We made cooking and working out a family affair, a priority.

Not long after I started to train we actually found out my husband was diagnosed with Multiple Sclerosis, which meant that a healthy lifestyle was even more important for him, and we committed to this together.

We set up a game plan, cooked on Sundays, and created a schedule each week so we were prepared. This was really important because I went back to work, full time as a traveling sales manager and had to pack my meals to eat in airports and in-between meetings.

Not to mention that I also volunteered within the community, am in school for holistic nutrition and am hosting a Natural Bodybuilding show in my home town this fall. You could say my plate is full!

My busy daily schedule meant my mornings would start early, so after I fed my son his 4 a.m. bottle, I packed my runners up and hit the gym.

In the afternoons I would take him with me for my 2nd cardio session. He loved the time in the gym day care, and I had some mommy time to work on my goal. It took patience and dedication.

It Took Patience And Dedication
It took patience and dedication

Mike warned me that the weight didn't go on overnight, so it wouldn't come off overnight. I had to stay true to the diet and what he asked me to do in the gym. And I did just that. In all the years I have trained with him, this was my heaviest weight, but because I was strict with his plan, I was seeing results right away!

The most important part was definitely my diet. I ate 6 small, measured meals, high in quality protein, complex carbohydrates, healthy fats, and drank 1.5 gallons of water per day. By June that year I was already down to 160 pounds!

Finally November rolled around and I flew out to step on stage in a foreign city more than 6 hours away from home, with my husband and 11-month old by my side. I got on stage at an amazing 135 pounds, and took 4th place!

It felt so amazing ... even more wonderful was looking out into the audience to my cheering squad - my two boys. Then just 2 weeks later I competed again. I have committed to this wonderful and rewarding lifestyle, and love how much energy I have now!

I Got On Stage At An Amazing 135lbs, And Took 4th Place!
I got on stage at an amazing 135 pounds, and took 4th place!

Supplements

Before Morning Cardio:

Before Morning and Afternoon Cardio:

Pre Workout:

Before Afternoon Cardio:

Three Times Daily:

2-3 Times Daily, Including Post Workout:

Diet

Each month my coach provides me with a new diet. He has me switch up the diets every 3-to-4 weeks, so that my body doesn't get used to it.

Here is just a sample of something he may have me eating on a nutrition plan:

4:30 a.m:

When I wake up I start my morning with lemon water to get my digestive system going, and take my Multivitamin and FUSION BodyBuilding Sub-Q. I usually do my cardio then on an empty stomach.

Meal 1: Post Workout

Meal 2:

Meal 3:

Meal 4:

Meal 5: Post Workout

Meal 6:

  • 1 large serving Salad with a blend of in-season fresh green Veggies

Training

When I train I am athletic about it. I go hard and fast, focusing on form, strength and explosiveness. I usually will include abs or plyometrics of some form into all of my weight workouts.

I like to do circuits on some days where I will superset a chest exercise with an upper body plyometric move and then an agility move to keep my heart rate up.

My favorite part about visiting my coach Mike in Columbus for a boot camp is that I always go home with new ideas to mix into my workouts at home, to keep it fresh and interesting. I feel that it is important to change up your workouts frequently so you remain focused.

I Feel That It Is Really Important To Change Up Your Workouts Frequently So That You Remain Focused
I feel that it is really important to change up your workouts frequently so that you remain focused.

Repeating the same workouts over and over again can become daunting. If you keep it interesting you are more likely to love your workouts and challenge yourself more each time!

I try to get in and out of the gym so that I have lot of quality time left for my family. Most of the time I do two sessions 5 days per week, with 2 rest days. For my cardio my coach Mike has created his own custom interval programs that kick my butt!

I love this because they are full of short intervals and bursts of high intensity cardio that it is actually fun to do cardio! As I got close to the show dates, I would increase my cardio accordingly.

My favorite body part to train is my abs, and usually my coach will have me train them 2 times per week after cardio. I still will toss in a few moves like Stick Twists, Russian Twists, Military Sit-ups and Hanging Leg Raises into my weight workouts instead of a long rest.

Below is a sample of some workouts I would do, but they do change every week:

Day 1: Legs

  • Morning Cardio 5am: 30 min intervals on Step Mill
  • Evening Cardio: 30 min incline Walking, plus 1 mile Run

Superset:

Superset:

Day 2: Shoulders

  • Morning Cardio 5 a.m.: 45 min short run/walk intervals on Treadmill
  • Evening Cardio: Rotating between 3 Cardio Machines for 15 minutes each
  • Side Laterals: 4 light warm up sets of 15 reps

Superset:

Day 3: Rest

Day 4: Back

Superset:

Day 5: Arms

Day 6: Cardio/Chest/Leg Plyos

Superset:

Superset:

Day 7: Rest

Suggestions for Others

Since starting on this journey I have learned a lot about myself, what my perceived personal limits were and how to push myself past them. I learned how important it was to set a goal and stick to it. With any journey you have to have a goal in sight, a purpose for your process.

Whether it's fitting into your favorite pair of jeans again, or stepping on stage for the first time. Create your own purpose for making positive changes in your life and envision the process it will take to get your self there. Find a supportive and caring coach or trainer, and surround yourself with people who believe in you and want to see you succeed.

Like anything in life, be prepared. Make your meals the night before and have your gym bag at your door. Pre plan your workouts and schedule your day so the gym will fit in.

If I am feeling stressed out or wanting to step out on my nutrition plan I look deep within myself and remember there is a reason, a purpose, an intention and a desire to better myself. And to achieve what I want to achieve there is work to be done, focus required, dedication needed and a process to be in place.

Reminding yourself of this daily will prevent you from letting small things get in the way of achieving your goals!

Competition History:

  • 2010 Ottawa Classic, Nov 6, 2010: 4th Place (Qualified for Provincials)
  • 2010 London Championships, Nov 27, 2010: 6th Place

Photographic Credit:
Gord Weber, Gord Weber Photography

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Lewis94

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Lewis94

Wow! She's awesome! I now have a goal set and I'm ready to attack it!!!

Article Rated:
Feb 2, 2012 8:24pm | report
 
balotie

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balotie

she is patient and has decisive character

Mar 6, 2012 12:45am | report
 
stunts98

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stunts98

love reading stuff like this ...she is proof that hard work and dedication pays off ....

Apr 14, 2012 10:07am | report
 
trisha431

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trisha431

She is proof that when you set your mind to do something, you can suceed. Amazing!

Apr 22, 2012 9:23am | report
 
gacktboy

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gacktboy

Wow she's amazing.
Wow she is just greater than great!

Apr 26, 2012 7:51am | report
 
knives963

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knives963

What an amazing story! She truly is an inspiration.

Apr 27, 2012 7:31am | report
 
Avril2012

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Avril2012

She is motivating. I love her dedication and committment to herself to reach her goals. She locked in and it paid off!

Apr 27, 2012 10:11am | report
 
Ciara86

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Ciara86

At the start of my journey and INSPIRED!

May 14, 2012 5:51pm | report
 
thisbliza

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thisbliza

I don't know if you will see this, Melissa. I don't know what all a physique contest entails. But from the loosk of it, You should have got 1st. Absolutely amazing physique, with the killer curves and beauty. I don't see wrinkles nor cellulite. Please forgive me for being so critical of the other contestants appearance but I am not sure why you only came in 4th. As far as I am concerned you have the whole package and a beautiful smile w/ graceful presence.

May 26, 2012 12:31am | report
 
thisbliza

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thisbliza

Also, my father had multiple sclerosis. So yall definitely made the right decision together. Nutrition and exercise is key. Extra Nutrition

May 26, 2012 12:37am | report
 
rosiebg103

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rosiebg103

Wow. I am motivated. If she can do it, I can do it

May 30, 2012 9:42am | report
 
BIGBOY659

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BIGBOY659

i like it keep it up girl!!!

Jun 14, 2012 4:29am | report
 
Niki24x7

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Niki24x7

I loved this article because you were EXACTLY where I am right now: 5'7" and 220lbs. I feel exhausted, weak and gross. I don't even feel feminine and I haven't been on a date in 3 years. Thank you for this article. It's inspiring and it has motivated me to get back on track!

Jun 16, 2012 3:36pm | report
 
Fit4Life4Em

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Fit4Life4Em

I love reading the transformations - it really inspires me...one day I hope that I can give the same back to others.

Well done x

Jun 24, 2012 12:36pm | report
 
Przybylski5

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Przybylski5

Good work ethic

Jun 27, 2012 6:50pm | report
 
KnoUrselfValue

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KnoUrselfValue

So proud of you and beautiful family :)

Jun 29, 2012 6:41pm | report
 
LDS1872

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LDS1872

You r an inspiration!!!!!!

Jul 1, 2012 1:48pm | report
 
keefekares

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keefekares

Great feat, very insperational. I'm on board

Jul 1, 2012 3:46pm | report
 
CindyPooh16

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CindyPooh16

Reading the diet part,I always wondered if its bad to workout on an empty stomache,but she looks awesome soooo,I guess its not too bad.

Jul 6, 2012 1:43am | report
 
ameyp97

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ameyp97

gud workkkk ma'am

Jul 8, 2012 8:47am | report
 
CherokeeWoman

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CherokeeWoman

Wow, very inspirational. I hope I can do just even close to what she has done.

Jul 13, 2012 4:26pm | report
 
kymmiebug

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kymmiebug

Great accomplishment. Hard work always pays off in the end! :) Keep inspiring.

Jul 20, 2012 12:55pm | report
 
DeeDee_80

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DeeDee_80

What a great Transformation article! Keep it up Melissa.

Jul 24, 2012 12:56pm | report
 
ORRLopes

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ORRLopes

This lady is an inspiration for everybody!!!!

Aug 15, 2012 2:31am | report
 
thisiskellyd

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thisiskellyd

I love this! Leg day is intense!

Aug 19, 2012 8:28pm | report
 
Showing 1 - 25 of 33 Comments

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