Body Transformation: Strictly Fitness

Ann’s years as a Marine taught her gym discipline. After the Corps, she struggled to adapt to a new way of life. See how she persevered and rekindled the fire on stage!

Name: Ann Bernard
Email: ann.bernard@loopofconfidence.com
BodySpace: ConfidenceBuild

Ann Bernard Ann Bernard
AGE 32
HEIGHT
5'3"
WEIGHT
165 lbs
BODY FAT
29%
AGE 34
HEIGHT
5'3"
WEIGHT
115 lbs
BODY FAT
15%

Why I Got Started

I started lifting weights when I was 16-years old to get ready for Marine Corps boot camp. Prior to discovering weightlifting, I had an eating disorder and body image issues, but turning to weights changed all that! I turned 18 at Parris Island and spent 10 years on active duty in the Marine Corps.

Through my years in the Corps, I was in excellent shape. I considered competing back then, but didn't quite know how to go about it. I was known for my "guns" and a constant presence in the gym. I got out of the Marine Corps in 2005 to venture out on my own.

My entrepreneurial endeavors brought on challenges and obstacles like none I had ever encountered before. I worked around the clock and experienced entirely new levels of stress. It took a toll on my health and I gained weight. I would yo-yo with my weight until I finally started getting back into shape at the end of 2008 - beginning of 2009.

I was newly engaged to a bodybuilder for a while and life was going good. Unfortunately, life started getting difficult again and I was plagued by a series of injuries that kept me out of the gym. I was depressed by life, not able train, and was in a relationship that was falling apart. By mid-2010, I was at my heaviest weight ever, tipping the scale at more than 165 pounds.

Fortunately, my injuries had been healing and in October of 2010, I committed to getting back into shape.

She trains like a beast and makes her presence known.
She trains like a beast and makes her presence known.

How I Did It

I was no stranger to the gym and training like a beast. I had done it for so many years in the Corps that when my injuries were healed I got back at it hard in the gym. I found a new gym (NOLA Fit) to go to that I'm much happier with and got myself back on track, training 5-6 days per week.

I did a mixture of weightlifting, high-intensity interval training and some regular cardio on various cardio machines. I also got on a strict, specific diet and got used to eating pretty much the same foods day in and day out. It became about fueling my body - not taste.

Not many days go by that I don't feel hungry at some point during the day. It's just how it is now. My diet has changed over the last 18 months. It got stricter.

In June of 2011, while watching the Greater Gulf State Championship, I decided it was time to do what I had been interested in doing for so many years - step on stage and compete!

It so happened that right around the time I made the decision to start competing, I was told about the new Women's Physique Division, which I discovered was ideal for me.

Once I decided I was going to compete in 2012, my diet got more strict. My coach created my diets and we've experimented with a few variations to include carb-cycling. It's important to test diets out to find out what works and doesn't work for your body type.

My first competition was on May 26, 2012 at the Camellia Championship in Slidell, Louisiana where I won and became Louisiana's first Women's Physique division winner! A few weeks later, I did the Greater Gulf States Championships and came in with a softer look which cost me dearly; I came in last place. My goal had been to qualify for nationals, but failed to do so.

Thankful, 21 days later, there was an opportunity for me to redeem myself. On July 14, I competed in the Louisiana Championships, won my class, and qualified for Nationals! When I'm determined to do something I get it done. I've lost 50 pounds to get to my goal of finally competing!

Supplements That Helped Me Through The Journey

I take hoodia 30 minutes before three of my meals throughout the day when I need to and depending on the level of carbs in my diet.

I sometimes also use thermogenics. I'm very careful to cycle on and off fat burners and thermogenics.

Morning
With Meals 1 and 5
With Meals 1, 3, and 5

Diet Plan That Guided My Transformation

Meal 1
Meal 2
  • eggs

    Egg Whites

    140g

  • eggs

    Egg Yolk

    1

  • strawberries

    Strawberries

    1 handful

  • oats

    Oats

    1/4 cup

Meal 3
  • chicken breast

    Chicken Breast

    75g

  • veggies

    Green Veggies

    1 cup

  • sweet potatoes

    Sweet Potatoes

    125g

Meal 4
  • ground beef

    Lean Ground Beef

    75g

  • almonds

    Almonds

    8-10

  • grapefruit

    Grapefruit

    1

Meal 5
Meal 6
  • tilapia

    Tilapia

    78g

  • veggies

    Green Veggies

    1 cup

  • olive oil

    Extra Virgin Olive Oil

    1 tsp

Training Regimen That Kept Me On Track

Because I've been training since I was 16-years old, I know my body very well. Might sound weird, but my muscles tell me what they need … the ways they need to be hit.

I not only know what muscles I will train, but how many sets, reps and how I'll superset; that comes while I'm training and what my body tells me.

I said it might sound crazy! I always warm-up with 15 minutes of cardio, and after training I normally do another 15-20 minutes. Now that I'm really trying to lean down, I do morning cardio for about 30 minutes three times per week in the morning.

Day 1: Quads/Triceps
  • Smith Machine Squat Smith Machine Squat

    Smith Machine Squat

    4 sets of 15 reps
  • Leg Extensions Leg Extensions

    Leg Extensions

    4 sets of 10-15 reps
  • Leg Press Leg Press

    Leg Press

    3 sets of 10-15 reps
  • One Leg Barbell Squat One Leg Barbell Squat

    One Leg Barbell Squat

    1 set to failure
  • Dip Machine Dip Machine

    Dip Machine

    3 sets of 15 reps
  • Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension

    Cable Rope Overhead Triceps Extension

    3 sets of 8-12 reps
  • Dumbbell One-Arm Triceps Extension Dumbbell One-Arm Triceps Extension

    Dumbbell One-Arm Triceps Extension

    3 sets of 8-12 reps
  • Lying Triceps Press Lying Triceps Press

    Lying Triceps Press

    3 sets of 10-15 reps
Day 2: Back/Abs
  • Pullups Pullups

    Pullups

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

    Wide-Grip Lat Pulldown

    3 sets of 10-12 reps
  • Seated Cable Rows Seated Cable Rows

    Seated Cable Rows

    3 sets of 10-12 reps
  • V-Bar Pulldown V-Bar Pulldown

    V-Bar Pulldown

    3 sets of 10-12 reps
  • One-Arm Dumbbell Row One-Arm Dumbbell Row

    One-Arm Dumbbell Row

    3 sets of 10-12 reps
  • Decline Crunch Decline Crunch

    Decline Crunch

    3 sets of 25 reps
  • Exercise Ball Pull-In Exercise Ball Pull-In

    Exercise Ball Pull-In

    3 sets of 25 reps
  • Plank Plank

    Plank

    3 sets of 1 minute hold
Day 3: Shoulders/Traps
  • Front Dumbbell Raise Front Dumbbell Raise

    Front Dumbbell Raise

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

    Side Lateral Raise

    3 sets of 12 reps
  • Dumbbell Shoulder Press Dumbbell Shoulder Press

    Dumbbell Shoulder Press

    3 sets of 10-12 reps
  • Barbell Shrug Barbell Shrug

    Barbell Shrug

    3 sets of 10-12 reps
  • Barbell Shrug Behind The Back Barbell Shrug Behind The Back

    Barbell Shrug Behind The Back

    3 sets of 10-12 reps
  • Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise

    Seated Bent-Over Rear Delt Raise

    3 sets of 12 reps
  • Smith Machine Overhead Shoulder Press Smith Machine Overhead Shoulder Press

    Smith Machine Overhead Shoulder Press

    1 set to failure
Day 4: Hamstrings/Biceps
  • Lying Leg Curls Lying Leg Curls

    Lying Leg Curls

    3 sets of 12-15 reps
  • Dumbbell Lunges Dumbbell Lunges

    Walking Dumbbell Lunges

    3 sets of 30 steps
  • Sumo Deadlift Sumo Deadlift

    Sumo Deadlift

    3 sets of 10-12 reps
  • Kettlebell One-Legged Deadlift Kettlebell One-Legged Deadlift

    Dumbbell One-Legged Deadlift (Shown with kettlebell)

    3 sets of 12-15 reps
  • One-Legged Cable Kickback One-Legged Cable Kickback

    One-Legged Cable Kickback

    3 sets of 10-12 reps
  • Seated Calf Raise Seated Calf Raise

    Seated Calf Raise

    3 sets of 10 reps
  • Alternate Incline Dumbbell Curl Alternate Incline Dumbbell Curl

    Alternate Incline Dumbbell Curl

    3 sets of 10-12 reps
  • Preacher Curl Preacher Curl

    Preacher Curl

    3 sets of 10-12 reps
  • Close-Grip EZ Bar Curl Close-Grip EZ Bar Curl

    Close-Grip EZ Bar Curl

    3 sets of 10-12 reps
Day 5: Rest
Day 6: Chest/Abs
  • Cable Crossover Cable Crossover

    Cable Crossover

    3 sets of 12-15 reps
  • Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

    Barbell Bench Press - Medium Grip

    3 sets of 8-12 reps
  • Incline Dumbbell Press Incline Dumbbell Press

    Incline Dumbbell Press

    3 sets of 10-15 reps
  • Butterfly Butterfly

    Butterfly

    3 sets of 10-12 reps
  • Hanging Leg Raise Hanging Leg Raise

    Hanging Leg Raise

    3 sets of 15 reps
  • Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise

    Flat Bench Lying Leg Raise

    3 sets of 20 reps
  • Sit-Up Sit-Up

    Sit-Up (on Bosu Ball)

    3 sets of 25 reps
Day 7: Rest or Plyometrics Circuit

Circuit:

    • Bicycling, Stationary Bicycling, Stationary

      Bicycling, Stationary

      20 min
    • Dumbbell Lunges Dumbbell Lunges

      Dumbbell Lunges

      3 sets of 30 reps with 30-second rest periods

Rest: 60 sec

    • Split Jump Split Jump

      Split Jump

      3 sets of 25 reps with 30-second rest periods

Rest: 60 sec

    • Box Jump (Multiple Response) Box Jump (Multiple Response)

      Box Jump (Multiple Response)

      3 sets of 15 reps, with 30-second rest periods

Rest: 60 sec

    • Lateral Bound Lateral Bound

      Lateral Bound

      2 set of 30 reps with 30-second rest periods

Rest: 60 sec

  • Rope Jumping Rope Jumping

    Rope Jumping

    3 sets of 2 minutes

Suggestions For Aspiring Transformers

It takes commitment, willpower, motivation, and self-discipline to reach goals and to make real body and life transformations for yourself.

It's important to put the right things, expectations, and tools in place to set yourself up for success.

It will likely mean making some sacrifices and having the people in your life not only understand, but also support you.

The mindset you establish will be what gets you through the tough times when you want to quit, give up, or cheat on your diet.

It's also important to realize that this is something that is done one day at a time.

Remember, I started back in October of 2010. I didn't rush the process; look for quick fixes, answers, or miracle pills. I put in the hard work day in and day out.

Transforming your body is about making changes in your life, and you need to make the right changes in order to maintain the results of your transformation. You also want to do it right so you don't harm yourself, destroy your metabolism, or get injured.

Be patient and committed to your plan. Your body will respond and you will see results, I promise you. Our bodies are amazing like that when we start doing all the right things to it.

Additional Info: www.annbernard.biz