By: Stacey Widger

Before: Height: 5'5" Weight: 158lbs BF: 28%

After: Weight: 139 lbs BF: 16%

Why You Got Started?

I first decided I needed to do something because I was sick of feeling uncomfortable and self-conscious in my clothes. Nothing looked good anymore and I just felt blah! I had always bought the fitness magazines and admired the look of muscular women, but I just didn't think I had it in me to look like that.

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Then while at work one day a co-worker brought in the Body For Life book and after looking at the pictures of "normal" people who made extraordinary results, that was all I needed. I went out and bought the book and read it. I was gung ho at first and then lost track, and then got pregnant with my 3rd child. After this life got in the way. Then in 2004, I decided I had had enough and I was going to get in shape!

	Bryna's Pregnancy Fitness Guide. It is very important for me to stay fit and active during my pregnancy for my baby, but for me also. Since there is not a lot out there I would like to take you through what I have learned... [ Click here to learn more. ]

How You Did It?

I joined the local YMCA and have been in love with exercise ever since. I had to make it a point to get up at 4:15 a.m. to be at the gym by 5:00 a.m. With work and having 3 kids, that is the only time I had to do it. So it was then, or not at all. It took a while to get used to it, but now it is second nature.

I followed the Body For Life program for my first two challenges and then decided I wanted more! I read everything I could get my hands on regarding fitness and nutrition and then I tweaked my diet a little going from a 40/40/20 to a 50/30/20, started counting calories, and switched from a free day to 2 free meals instead.

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I changed my 3 days of weight training to 5 days but kept 3 days of HIIT and threw in some distance running on the weekends. I made sure after 12 weeks of working out I would take one week off to let my body rest.

I kept a journal for both my workouts and nutrition and made sure to take progress photos and measurements at regular intervals. Every 12 weeks I would make a list of new goals I wanted to accomplish.

I was never totally perfect, but I never gave up and in the end, that is what counted.

What Supplements Did You Take?

• EAS Betagen - 2 scoops post workout
• Beverly International Muscle Provider - one shake post workout and the other before bedtime
• Labrada Lean Body Gold Bars - once a day
• Glucosamine-Chondroitin-MSM supplement - 3 times a day with meals
• Calcium Supplement twice a day
• Opti women Multi Vitamin - twice a day

Give Us A Sample Week Of Your Diet.

Meal 1 - Protein Shake with 2 scoops of Betagen

Meal 2 - Labrada Lean Body Gold Bar

Meal 3 - Albacore Steak, rice (white or cheesy ~ I do not like brown rice at all) ,Brussel Sprouts

Meal 4 - 1 egg plus 4 egg whites, Cream Of Wheat made with splenda, cinnamon, and vanilla

Meal 5 - Chicken Breast, Green Beans, 1/2 a potato

Meal 6 - Protein Shake (depending on macros for the day I might double up on the protein here).

Saturday and Sunday I would replace meal 5 with a free meal of my choice and omit meal 6.

What Did A Sample Week Of Training Consist Of?

Monday - Back

All exercises were 3 sets of 6 to 8 reps with 2 minutes rest between sets.
• Lat Pulldowns
• Cable Rows
• One Arm Dumbbell Rows
• 30 minutes of HIIT on the treadmill

Click Here For A Printable Log Of Monday - Back.

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Tuesday - Legs & Abs

This workout was alternated from week to week between:
• Low Weights/High Reps 15-20
• Medium Weights/Med Reps 8-10
• Heavy Weights/Low Reps 4-6

3 sets of everything with 60 second rests.

• Smith Machine Plie Squats
• Leg Press
• Dumbbell Walking Lunges
• Calf Pushes on Leg Press Machine
• Leg Extensions
• Leg Curls

Ab exercises were done as a circuit 3 set with no rest between exercises, 1 minute rest between sets.

• Crunches on a ball
• Hip Up
• Reverse Crunch
• Roman Chair Leg Raises
• Back Ext. holding an 8lb medicine ball.

Click Here For A Printable Log Of Low Weights/High Reps.
Click Here For A Printable Log Of Medium Weights/Med Reps.
Click Here For A Printable Log Of Heavy Weights/Low Reps.

Wednesday - Chest

All exercises were 3 sets of 6 to 8 reps with 2 minutes rest between sets.
• Barbell Bench Press
• Incline Barbell Press
• Flat Dumbbell Flies
• 30 minutes of HIIT

Click Here For A Printable Log Of Wednesday - Chest.

Thursday - Bi's, Tri's, & Abs

All exercises were 3 sets of 6 to 8 reps with 2 minutes rest between sets.
• Cable Pushdown with a Rope
• Skull Crushers with an EZ Curl Bar
• One arm dumbbell kickbacks
• Dumbbell Concentration Curls
• Standing Bicep Curl with the EZ Curl Bar
• Dumbbell Hammer Curls

Ab exercises were done as a circuit 3 sets with no rest between exercises, 1 minute rest between sets.

• Crunches on a ball
• Hip Up
• Reverse Crunch
• Roman Chair Leg Raises
• Back Ext. holding an 8lb medicine ball

Click Here For A Printable Log Of Thursday - Bi's, Tri's, & Abs.

Click To Enlarge.

Friday - Shoulders

All exercises were 3 sets of 6 to 8 reps with 2 minutes rest between sets
• Barbell Military Press
• Dumbbell Arnold Presses
• Dumbbell Bent Over Raises
• Leaning Dumbbell Side Raises
• 30 minutes of HIIT

Click Here For A Printable Log Of Friday - Shoulders.

Saturday

• 3 to 6 mile steady state run

Sunday

• 3 to 6 mile steady state run

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Suggestions For Others

• Try to workout in the morning so life doesn't get in the way of your workouts.

• If you must weigh yourself, do so only once a week before any cheats.

• Take photos and stats to show and help track your progress.

• Start with the basics and then progress from there.

• Drink at least 10 cups of water a day.

• Chew sugarless gum when hungry.

• Read as much as possible on fitness and nutrition.

• Change workouts every 6 to 12 weeks to prevent boredom and to keep your body guessing.

• Make every workout count.

• If you mess up, don't worry about it, just get back to it.

• Last, but not least, someone once told me this: "You are always stronger than you think you are." I tell myself this every time I am at the gym lifting my weights. I love that!

You Are Always Stronger
Than You Think You Are.
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You Could Be Our Next Transformation Of The Week!

Male Transformation Of The Week. No longer content to sit on the sidelines of life these guys have gone from wimp to pimp!

Female Transformation Of The Week. Through with giving excuses, these ladies have given themselves the bodies they always wanted!

Stacey Widger
s_widger@yahoo.com

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