Weight: 135 lbs
Body Fat: 27%
Weight: 120 lbs
Body Fat: 10%
Why I Got Started
I have always had a preoccupation with food and weight. It started when I entered puberty and continued through my adult life. The scale would constantly go up and down and I ran out of options.
I would starve myself all the time and then have a big binge at night or the weekends. My mood was dependent upon what the number on the scale would show for any given day.
I had turned 40 and I was willing to go to any length to change my body and overall quality of my life. I realized I had to be willing to make major changes and finally let go of old useless patterns and belief systems.
After 25 years of frustration, failure and hopelessness I decided to seek the assistance of various fitness professionals with experience not only in fitness but more importantly in nutrition.
How I Did It
I started working out seriously in June 2006 when I decided to invest in hiring a personal trainer. My workouts and food plan took on a whole new meaning for me. I quickly came to enjoy the routine and consistency of my training and my food plan.
I loved being organized and being able to follow a plan that fit into my new lifestyle. I quickly realized how much passion I had for bodybuilding and I could see my body change quickly the first 6 months. I achieved my goals by being consistent with my food and showing up for my workouts no matter what.
I have worked with several trainers over the years but my passion for bodybuilding and fitness has stayed with me. I never thought I would be able to achieve the kind of physique I have today. I have gained confidence and so much more appreciation and kindness for myself.
The fact that I hit bottom with food, my weight and myself as a person allowed me to gain the necessary commitment and willingness to make these changes possible for myself.
I don't use many supplements. I stick with real foods as much as I can. On occasion I may use some low carb protein powder but for the most part I stick with eating real foods for my meals. I take a Multivitamin, Multmineral, Fish Oil, Flaxseed Oil and Glutamine on a daily basis
My food plan has changed a lot over the years and continues to change as my body changes. I have eliminated so many foods from my list of foods because my body functions better without them.
I keep my clean starchy carbs and fats to a minimum and load up on lean proteins and green vegetables throughout the day. My macros come from clean sources like chicken, fish, oats, sweet potatoes, broccoli and spinach.
- I eat every 3 hours to keep my metabolism burning.
- I don't eat starchy carbs after 2 p.m.
- I eat 6 meals per day consisting of protein and green vegetables.
- I add oatmeal or a sweet potato to Meal 1 and 2.
- For my fat requirements I take pure Flaxseed oil.
- I have found that I am carb-sensitive and my body does not require a whole lot of starchy carbs. Don't get me wrong though I sure enjoy my grilled sweet potato every day!
- I usually lift 5x a week and include 3 high intensity interval training (HIIT) sessions with 2 fat burning sessions a week.
- I usually take off one day of training per week depending on my body's need.
- When I feel run down I tend to give my body more rest.
- I do 4 sets of each exercise with 12-15 reps going up in weight.
- I alternate and mix most of the below illustrated exercises for each body part on a weekly basis.
- I want to always keep my muscles guessing and working harder each rep.
- I work the following muscle groups together:
- Narrow and Wide Barbell Squat (Alternate weekly)
- Narrow and Wide Stance Leg Press (Alternate weekly)
- Dumbbell Step ups
- Plie Squats
- Leg Extensions
- Barbell Lunges
- Lying Leg Curls
- Seated Leg Curl
- Stiff Legged Deadlifts
- Alternate Hammer Curls
- Alternate Incline Dumbbell Curl
- Barbell Curl
- Close Grip EZ Bar Curl
- Rope Hammer Curl
- Cable Preacher Curls
- Concentration Curls
- Arnold Dumbbell Press
- Barbell Shoulder Press
- Overhead Press
- Bent Over Dumbbell Rear Deltoid Raise
- Dumbbell Laterals
- Dumbbell Front Raise
- Upright Rows
Suggestions For Others
Weightlifting has changed my life. It has allowed me to become the confident and sexy 40-plus woman whom I was aiming to be for a long time. I feel like I am in control of my food and I know exactly what to eat and when to eat.
I have a sense of freedom I never experienced before. I strive to represent the Natural Muscular Woman without compromising the idea of a feminine look. For all the newbies out there I urge you to be courageous, and patient with your learning and progress.
I think it's important to pick a goal to work towards; a photo shoot, a competition, anything that motivates you to work hard. Please have patience with yourself and realize that no one does it perfectly.
We all fall down and nurse the bruises and continue on. I truly believe the Universe rewards action, so let's all continue to work toward reaching our goals.