Name: Sundie Garrison
Weight: 137 lbs
Body Fat: 21%
Weight: 114 lbs
Body Fat: 10%
Why I Got Started
After a soccer accident last year I had to have emergency surgery on a ruptured disc in my back. I was worried that if I did not get in top shape I would not be able to do all the things I love to do and stay active as I grow older. I cannot stand the thought of just sitting around and watching life pass me by. I have always been active and wanted to keep it that way.
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How I Did It
I started on Body For Life over 2 years ago which taught me the fundamentals of how to eat right. I had the exercise part down it was just the eating I needed a little help on.
The more I did BFL the more I wanted more and more so I hired an online trainer who cleaned up my diet even more and helped me change up my workouts. I did that for about 6 months before hiring a local trainer to help me so I could compete in my first bodybuilding competition. She helped me more than anyone else with a weekly consultation and being able to still workout at home. I love being able to get up before work and get my workouts in. It gives me the energy to face my day as an Elementary Physical Education teacher.
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I use a journal to log all my workouts in so I can manage the goals I set for myself. By eating 5-6 small meals per day and incorporating my weightlifting and cardio I was able to change my body completely. I am currently 2 weeks out from my first NPC show.
I would drink 1 to 1.5 gallons of water per day.
*Each of these exercises where done immediately after the last set of the first exercise for each muscle group. I would hit muscle failure on my last rep. I would increase my weight with each set except for the last set of 12 for the first exercise.
Day 1: Upper Body Workout:
- Inclined Dumbbell Press 5 x 12,10, 8, 6,12
- Dumbbell Flyes 1 x12
- Dumbbell Rows 5x 12,10, 8, 6,12
- Assisted Pullups 1x 12
- Dumbbell Presses 5x 12, 10,8, 6,12
- Lateral Raises 1 x 12
- Dumbbell Curls 5 x 12, 10, 8, 6, 12
- Standing Dumbbell curls 1 x 12
- Dumbbell kickbacks 5x 12, 10, 8, 6, 12
- Skull Crushers 1 x 12
DAY 2: (HIIT CARDIO):
5 minute warm-up, 20 minutes of HIIT cardio (running on the treadmill) and a 5-minute cool down. Each session consisted of 4 minutes interval training for a total of 5 sessions. Each minute, I would increase my speed.
Day 3: Lower Body:
- Leg press 5x 12, 10, 8, 6, 12
- Squats 1 x 12
- Lunges 5x 12, 10, 8, 6, 12
- Leg Curls 1 x 12
- Seated Calf raises 5x 12, 10, 8, 6, 12
- Standing Calf raises 1 x 12
- 200 crunches 3 x week
Day 4: HIIT Cardio:
5-minute warm-up, 20 minutes of HIIT cardio (running on the treadmill) and a 5 minute cool down. Each session consisted of 4 minutes interval training for a total of 5 sessions. Each minute, I would increase my speed.
Day 5: Upper Body Workout (same as Day 1)
Day 6: HIIT Cardio (same as day 2)
I would repeat this same workout the following week but would start with LBWO. I would change things up about every 4 weeks on my weight training. Cardio would remain the same every week.
Suggestions for Others
Stick with it! So many people give up before getting the results they are looking for. It just takes dedication and good preparation.
Buy a cooler and lots of plastic containers. Make your food ahead of time and keep your cooler packed. I never leave home without mine but that way I know I am always prepared.