Name: Barbara Mollahan Bovard
Why I Got Started
My journey began when I attended my father's wedding in 2007 and was absolutely disgusted with the way I looked! I was a mother of two young children and finally decided to take control of my life by changing my lifestyle with weights and nutrition. I made an appointment to see a doctor to have my blood work drawn and for help with quitting smoking. When I got my results back in 2007, I knew I had to make a change.
My cholesterol was out of control. I first battled the addiction of smoking and replaced it with running. At first I could not run far, but soon I was running up to four miles, four days per week. I never wanted to be an out of shape mom and knew the importance of keeping up a healthy lifestyle not only for myself but for my children.
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I Never Wanted To Be An Out Of Shape Mom And Knew The Importance Of Keeping Up A Healthy Lifestyle Not Only For Myself But For My Children.
How I Did It
I wanted more results and only doing cardio wasn't cutting it. After deciding to continue to improve my health, I decided to join a gym. Even though I did not know exactly what to do I kept at it and met a great online trainer on BodySpace (jphillips17) who helped change my life. He not only sent me workout routines weekly but the diet to follow which I was severely lacking and knew nothing about.
Within six months I saw tremendous improvements! It's a shame that many woman do not know that lifting heavy will not make you big. I even had trainers asking me how muscular I wanted to get by lifting heavy which discouraged me to ever listen to them again. I love to lift heavy, and I use this as an outlet from daily stress and it gives me the results I am looking for! In 2009 I had blood work drawn again which came back "desirable" in all areas, what a feeling to see how I took control of my health again. It's never too late!
Note: Supplement dosages and schedule listed below in Diet section.
- 3 Egg Whites
- 1 scoop ON Whey with Oats
- 1 serving Fruit - Melon, Bananas
- 1 tablet Amino Acid
- 1 serving Fish Oil
- 6 oz Chicken
- ¾ cup Brown Rice
- 1 handful Almonds
- 4 oz Flank Steak
- 1 large Salad
- 5 oz Fish
- 6 Asparagus Spears
- 4 oz Chicken
- 3 oz Yams
- 15 Almonds or 6 Egg Whites
- 1 tbsp Peanut Butter
Day 1: Legs
- Leg Extensions: 4 sets of 12 reps
- Leg Press: 4 sets of 12 reps
- Squats: 4 sets pf 15 reps
- Walking Lunges: 3 sets of 15 reps
- Leg Curls: 3 sets of 12 reps
Day 2: Shoulders
- Regular Lateral Raise: 4 sets of 10 reps
- Push Ups: 3 sets of 15 reps
- Shoulder Press: 4 sets of 10 reps
Day 3: Cardio/Abs
- 60 min HIIT with Treadmill or Stairclimber
- Leg Raises: 1 set to failure
- Crunches: 1 set to failure
- V-Ups: 1 set to failure
- Side Bridge: 1 set to failure
Day 4: Back
- Deadlift: 4 sets of 12 reps
- Pulldown: 4 sets of 10 reps
- Seated Row: 4 sets of 10 reps
- Straight Arm Pulldown: 3 sets of 15 reps
Day 5: Biceps/Triceps
- Overhead Extension: 4x10
- Pulldown: 4 sets of 12 reps
- Skull Crushers: 3 sets of 12 reps
- Rope Pushdown: 4 sets of 10 reps
- Hammer Curls: 4 sets of 12 reps
- Preacher Curls: 4 sets of 10 reps
Day 6: Rest
Day 7: Rest
Note: Due to my schedule with being a full time working mom of two, my routine changes often and every six weeks changes are made to keep my body guessing.
Suggestions For Others
Don't give up, in time it will come. Begin with a vision in mind and don't lose focus, good things will follow and you will reach your goals. When I began my journey I had a vision in mind. Follow that vision and don't let go of it, too many of us lose focus or become impatient with not seeing the results right away but persistence pays off.
Due to 65% of this nation being obese, I believe that diet is key for best results. Mine is far from perfect, but I continue to learn the importance of eating right every day. Set reasonable goals each month and track results, surround your self with positive, motivated people. This is what worked for me!