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Before:
150 lbs
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After:
120 lbs
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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 a 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.
Click To Enlarge.
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 lbs. 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!
Click To Enlarge.
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
Click Here For A Printable Log Of Cardio Routine.
Weightlifting:
I would lift 3 times a week splitting my sessions into upper and lower body workouts:
Upper Body Workout
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 a 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 very 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
- Write Down Your Goals!
I can't stress this enough. There is something very powerful about writing down your goals. Make daily, weekly, monthly, 3 month, and year goals. Put it in writing!
- 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.
- 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.
- Keep A Journal Of Your Food Intake.
It can be very easy to overeat and not even realize it.
- 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.
- 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.
- 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.
