Body Transformation: PTA Hotness

Angela turned 30 with some extra cheese around her waist. See how she lost 20 pounds and became the hottest mom in the PTA.

Name: Angela Clough
Email: aclough@tampabay.rr.com
BodySpace: wickedwayz

Angela Clough Angela Clough
AGE 30
HEIGHT
5'3"
WEIGHT
135 lbs
WAIST
35"
AGE 31
HEIGHT
5'3"
WEIGHT
116 lbs
WAIST
28"

Why I Got Started

As a 30-year-old wife and mother of 3 (including twins), I really started disliking the way I felt and looked. I have always worked out and ate kind of OK but definitely not clean. I had been on BodySpace for a while and used motivation from Ava Cowan and Jamie Eason to keep me in the gym.

I felt I had hit a plateau, when in reality it was mostly related to my diet. I DID NOT want to be a typical frumpy middle-aged housewife and wanted to prove that I still had some gas in the tank. I wanted to show my kids I could do it, and also wanted to be the 'hot mom' at the school PTA!

I then made the decision I would add "stepping on stage at a fitness competition" to my bucket list - hell or high water.

How I Did It

I dialed in my diet and kept track of everything I ate and did in the gym. With help of my trainer I managed to set a routine that fit for my 'mom-on-the-go' hectic schedule. I didn't have time but I MADE time.

It was difficult and at times tested mine (and the family's) resolve - but we all agreed to keep the finish line in sight. I signed up for Total Body Results beach boot camps and after a few weeks was helping lead the class!

By June 2011 I competed in my first NPC show ever and place 6th in the Tim Gardner Extravaganza in Tampa, FL.

Angela added competing to her bucket list - hell or high water. This is the high water, apparently.

Supplements

Morning
  • Nutrex Lipo 6

    Nutrex Lipo 6

    2 caps

Afternoon
Pre Workout
Post Workout
Evening

Diet

Meal 1
  • egg whites

    Egg Whites

    3

  • oats

    Oats

    ¼ cup

Meal 2
  • Grilled Chicken

    Grilled Chicken

    2oz

Meal 3: Post Workout
Meal 4
  • sirloin

    Top Sirloin

    3oz

  • rice

    White Rice

    1/2 cup

  • green beans

    Veggies (mainly Green Beans and Cabbage)

    6oz

Meal 5
  • Grilled Chicken

    Grilled Chicken

    2oz

Meal 6
  • salad

    Salad (no Dressing or Cheese) w/ ¼ cup Walnuts

    medium sized

Meal 7
  • Grilled Chicken

    Grilled Chicken

    3oz

  • Asparagus

    Asparagus

    8oz

Meal 8
  • sirloin

    Top Sirloin

    4oz

Meal 9
  • Grilled Chicken

    Grilled Chicken

    3oz

Training

Monday, Wednesday and Saturday I do 30 minutes of agility drills. Cardio - daily. 45 minute brisk walk every morning on empty stomach and 45 minutes on the elliptical at night.

Day 1: Chest/Calves/Abs
  • Pushups Pushups

    Pushups

    3 sets of 10, 12, 15 reps
  • Incline Dumbbell Press Incline Dumbbell Press

    Incline Dumbbell Press

    3 sets of 10, 12, 15 reps
  • Incline Dumbbell Flyes Incline Dumbbell Flyes

    Incline Dumbbell Flyes

    3 sets of 10, 12, 15 reps
  • Bench Dips Bench Dips

    Bench Dips

    1 set of 10 reps
  • Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine

    Calf Press On The Leg Press Machine

    4 sets of 15, 15, 15, 25 reps
  • Seated Calf Raise Seated Calf Raise

    Seated Calf Raise

    4 sets of 15, 15, 15, 25 reps
  • Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

    Flat Bench Lying Leg Raise

    6 sets of 10, 10, 10, 10, 12, 15 reps
Day 2: Biceps/Hamstrings
  • Hammer Curls Hammer Curls

    Hammer Curls

    3 sets of 10, 12, 15 reps
  • Preacher Curl Preacher Curl

    Preacher Curl

    3 sets of 10, 12, 15 reps
  • Barbell Squat Barbell Squat

    Barbell Squat (heels elevated)

    3 sets of 15, 25, 25 reps
  • Leg Lift Leg Lift

    Leg Lift

    3 sets of 15, 20, 25 reps
  • Barbell Deadlift Barbell Deadlift

    Barbell Deadlift

    4 sets of 10, 12, 12, 15 reps
  • Seated Leg Curl Seated Leg Curl

    Seated Leg Curl

    4 sets of 10, 12, 12, 15 reps
  • Dumbbell Lunges Dumbbell Lunges

    Dumbbell Lunges

    3 sets of 15, 20, 25 reps, each leg
Day 3: Delts/Tris/Abs
  • Standing Military Press Standing Military Press

    Standing Military Press

    4 sets of 15, 15, 12, 10 reps
  • Standing Dumbbell Press Standing Dumbbell Press

    Standing Dumbbell Press

    3 sets of 15, 12, 10 reps
  • Front Dumbbell Raise Front Dumbbell Raise

    Front Dumbbell Raise

    4 sets of 20, 25, 30, 35 reps
  • Dumbbell Shoulder Press Dumbbell Shoulder Press

    Dumbbell Shoulder Press

    3 sets of 12, 10, 10 reps
  • Side Lateral Raise Side Lateral Raise

    Side Lateral Raise

    2 sets of 50 reps
  • Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension

    Cable Rope Overhead Triceps Extension

    3 sets of 25 reps
  • Push-Ups - Close Triceps Position Push-Ups - Close Triceps Position

    Push-Ups - Close Triceps Position

    3 sets to failure
  • Crunches Crunches

    Crunches

    3 sets of 25 reps
  • Mountain Climbers Mountain Climbers

    Mountain Climbers

    3 sets of 25 reps
Day 4: Legs
  • Barbell Squat Barbell Squat

    Barbell Squat

    4 sets of 15 reps
  • Leg Extensions Leg Extensions

    Leg Extensions

    4 sets of 12, 15, 15, 15 reps
  • Barbell Step Ups Barbell Step Ups

    Barbell Step Ups

    3 sets of 40 reps, each leg
  • Standing Calf Raises Standing Calf Raises

    Standing Calf Raises

    4 sets of 15, 15, 15, 25 reps
Day 5: Back/Abs
  • Bent Over Barbell Row Bent Over Barbell Row

    Bent Over Barbell Row

    4 sets of 15, 12, 10, 10 reps
  • Hyperextensions (Back Extensions) Hyperextensions (Back Extensions)

    Hyperextensions (Back Extensions)

    4 sets of 10 reps
  • Seated Cable Rows Seated Cable Rows

    Seated Cable Rows

    3 sets of 15, 12, 10 reps
  • Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown

    Wide-Grip Lat Pulldown

    3 sets of 20 reps
  • Mountain Climbers Mountain Climbers

    Mountain Climbers

    3 sets of 25 reps
  • Plank Plank

    Plank

    3 sets of 40 sec holds
  • Jackknife Sit-Up Jackknife Sit-Up

    Jackknife Sit-Up

    3 sets of 25 reps
Days 6 and 7: Rest

Suggestions For Others

  • Write down everything you eat - it holds you accountable and is good to see in black and white.
  • Write down what you do in the gym and make steady progress - even if gradual…an extra 5 minutes on the treadmill or an extra pound or two lifted - gradual resistance all adds up.
  • Surround yourself with visual reinforcement - physiques you wish to emulate. Rip them out of magazines and hang them up some place you frequent often. My bathroom mirror is covered with Ava Cowan and Jaime Eason!
  • Once you make it known to your friends and loved ones that you intend to make changes, you'll get a lot of feedback - both positive and negative. Be careful of whose advice you take.
  • If you watch TV - you have time to work out.
  • Have a cheat meal once in a while. Don't use it as a means to spiral out of control diet-wise but it will keep you sane!