Female Transformation Of The Week: Sarah Henderson.

Once I graduated college my whole life changed. I went from being a college athlete to being parked in front of a computer, with a desk job. The weight soon started piling on. Learn how I made the life-changing transformation here!
Before:
150 lbs
After:
120 lbs


Vital Stats

Name: Sarah Henderson
Email: hendersonv10@yahoo.com

Before:
Weight: 150 lbs
Chest: 36"
Waist: 29.5"
Hips: 38'
Thighs: 23.5"

After:
Weight: 120 lbs
Chest: 34"
Waist: 28"
Hips: 35'
Thighs: 21"


Why I Got Started?

I have been athletic my entire life. In high school I played volleyball, basketball, ran track, and was a lifeguard. In college I played 4 years on the varsity volleyball team. Once I graduated college my whole life changed. I went from being a college athlete to being parked in front of a computer, with a desk job for 40 hours per week.

The weight soon started piling on. My clothes were getting tighter and I was shocked by summer time to find that none of my shorts would even go over my thighs! But somehow I still figured things weren't all that bad. Finally I decided I wanted to know the truth and took a picture of myself in my sports bra and underwear.

I was totally horrified at what I saw. I could not believe the person in the photo was me. I cried my eyes out after seeing that picture. How could I have let myself get like this? I was an athlete my entire life and now I was at my heaviest weight, just struggling through life. I was so embarrassed and ashamed. I didn't even want friends and family to see me.


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Sarah Henderson.


How I Did It?

Once I got over the initial shock and felt that I had hit my lowest point I decided to come up with a plan to lose the weight. I used Bill Phillips' 'Body for Life' as my guide. I set an initial goal of losing 20 pounds. I set my long range goal to be on the figure stage within a year.

My before photo was taken on August 2, 2006. I started training the following day. I also joined an online support group. There I found overwhelming support from people who had the same goals as me. I can't stress the support of the site enough. I don't think I would have been nearly as successful without it.

During my transformation I also accepted a new job and moved out of state. I was really nervous with the move especially in the middle of trying to lose weight, but I quickly joined a gym when I moved and never missed a beat. I picked a competition date of June 16, 2007, and decided to go for it!


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Sarah Henderson.


Supplements


Sample Diet

    Day 1

      Meal 1 - 6:40 AM

      • 1 cup of oatmeal mixed
      • 1/4 scoop of whey protein powder
      • 2 splenda
      • 1 multivitamin

      Meal #2 - 10:00 AM

      • Protein shake
      • 8 oz skim milk
      • 3 oz non-fat yogurt
      • 1/2 banana
      • 4 strawberries
      • 1 scoop whey protein powder blended together

      Meal #3 - 12:30 PM

      • 2 slices of whole wheat bread
      • 2 oz of lean ground beef
      • 1 cup of carrots

      Meal #4 - 3:30 PM

      • 1 cup of non-fat cottage cheese
      • 1 granny smith apple

      Meal #5 - 6:30 PM

      • 4 oz of lean ground beef
      • 1/2 cup of salsa
      • Whole grain rice

      Meal #6 - 9:30 PM

      • Same a Meal #2
      • 1 multivitamin

    Day 2

      Meal #1 - 6:40 AM

      • 1 cup of oatmeal
      • 1/4 scoop of whey protein powder
      • 2 splenda
      • 1 multivitamin

      Meal #2 - 10:00 AM

      • 2 scoops of whey protein mixed with water
      • 1 banana

      Meal #3 - 12:30 PM

      • 2 slices of whole wheat bread
      • 2 oz of lean ground beef
      • 1 cup of carrots

      Meal #4 - 3:30 PM

      • 1 cup of non-fat cottage cheese
      • 1 granny smith apple

      Meal #5 - 6:30 PM

      • 4 oz of chicken breast
      • 2 cup of steamed broccoli
      • 1 cup of carrots

      Meal #6 - 9:30 PM

      • Protein shake
      • 8 oz skim milk
      • 3 oz non-fat yogurt
      • 1/2 banana
      • 4 strawberries
      • 1 scoop whey protein powder blended together
      • 1 multivitamin

    Day 3

      Meal #1

      • 1 cup of shredded wheat cereal
      • 8 oz of skim milk.

      Meal #2 - 10:00 AM

      • Protein shake
      • 8 oz skim milk
      • 3 oz non-fat yogurt
      • 1/2 banana
      • 4 strawberries
      • 1 scoop whey protein powder blended together

      Meal #3 - 12:30 PM

      • 2 slices of whole wheat bread
      • 4 oz of chicken breast
      • 1 cup of carrots

      Meal #4 - 3:30 PM

      • 1 cup of non-fat cottage cheese
      • 1 granny smith apple

      Meal #5 - 6:30 PM

      • 4 oz of lean ground beef
      • 1/2 cup of salsa
      • Whole grain rice

      Meal #6 - 9:30 PM

      • Same a Meal #2
      • 1 multivitamin

    Sample Diet (while preparing for competition)

      Meal #1

      • 4 egg whites
      • 3/4 cup of oatmeal
      • 1 multivitamin

      Meal #2

      • 2 cups of raw green beans
      • 1 can of tuna (5 oz)

      Meal #3

      • 4 oz chicken breast
      • 1 cup of brown rice

      Meal #4

      • Chicken breast (4 oz) or tuna (5 oz)
      • 1 granny smith apple

      Meal #5 - (post workout)

      • 2 scoops of BSN SYNTHA-6 Mochaccino with water

      Meal #6

      • Chicken breast (4o oz) or tuna (5 oz)
      • 1 small sweet potato
      • 1 tablespoon of Udo's 3-6-9 oil blend
      • 1 multivitamin

    I followed the above diet on Sunday, Monday, Wednesday, and Friday. On Tuesday and Saturday I would "carb up" and add a banana to Meal #2 and sweet potato to Meal #3.


Training
(While On Body For Life)

-> Cardio: 3 sessions of 20 minute High Intensity Interval Training (HIIT)

    Sample Workout on Treadmill with no incline:

      Minute 1 and 2: Speed 5.5
      Minute 3: 6.0
      Minute 4: 6.5
      Minute 5: 7.0
      Minute 6: 7.5
      Minute 7: 6.0
      Minute 8: 6.5
      Minute 9: 7.0
      Minute 10: 7.5
      Minute 11: 6.0
      Minute 12: 6.5
      Minute 13: 7.0
      Minute 14: 7.5
      Minute 15: 6.0
      Minute 16: 6.5
      Minute 17: 7.0
      Minute 18: 7.5
      Minute 19: 8.5
      Minute 20: 5.5

      print Click Here For A Printable Log Of Cardio Routine.

-> Weightlifting:


Training
(While Preparing For Competition)

While preparing for my show, my weightlifting remained relatively close to what I had done on the Body for Life program. The main difference was that I would train only two muscle groups daily 5 times per week. I also did cardio everyday.

My cardio sessions lasted 30-40 min with moderate intensity on the treadmill with an incline, the stairmaster or the elliptical. Four weeks out from my show I increased my cardio to two times a day.

I am so proud to say that after months of hard work I accomplished my dream of being in a figure competition. (Approximately 9 and half months from my before photo) Even though I placed last at my first show, I now know that I have the drive and determination to do anything I put my mind to!

I see where I can make improvements and am so excited to get on that stage again! I feel blessed that I was able to achieve my dream and now I want to set an example of healthy living and help others achieve their dreams!


Suggestions for Others

  1. Write Down Your Goals!
    I can't stress this enough. There is something powerful about writing down your goals. Make daily, weekly, monthly, 3 month and year goals. Put it in writing!
  2. Stay Positive!
    Don't let anyone tell you that you can't do it. If someone is a negative influence in your life, they don't need to be a part of your life. You are too precious to have someone tear you down. Surround yourself with positive thoughts and positive people who share the same goals.
  3. Stay Focused By Reading Your Goals Daily.
    Keep track of your progress. Not only track progress by weight, but by how your clothes fit and how you feel.
  4. Keep A Journal Of Your Food Intake.
    It can be easy to overeat and not even realize it.
  5. Challenge Yourself And Change Your Workouts.
    Your body is smart and will adapt if you stick with the same workout all the time. Don't be afraid to take workouts outdoors or try a new class at the gym.
  6. Don't Beat Yourself Up.
    Don't beat yourself up if you get off track with your eating or miss a workout. Things happen and you can't be perfect. Don't allow self defeating thoughts when you mess up. Just pick yourself up and keep going. Tomorrow is a new day.
  7. Reward Yourself When You Hit A Goal Or A Milestone.
    Treat yourself to new clothes, a massage or a trip to the movies. Just do something for yourself and don't feel guilty about it. You earned it!


+ Click To Enlarge.
Sarah Henderson.


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