Break The Curse Of Emotional Eating.

Sasha Brown knew it was time to get her nutrition under control when stress-eating caused her to put on weight. See how Sasha changed her body with a little motivation and help from Monica Brant's fitness camp.

Vital Stats

Name: Sasha A. Brown

Email: [email protected]

Bodyspace: samurauka

Website: www.sashabrownpt.com

Sasha A. Brown Sasha A. Brown

Before:

Age: 26
Height: 5'6"
Weight: 156 lbs
Body Fat: 24%

After:

Age: 30
Height: 5'6"
Weight: 123 (contest) 135 (off-season) lbs
Body Fat: 10/15%

Why I Got Started

I grew up in small city in Ukraine on a farm that my parents own. That meant fried pork, mashed potatoes, gravy and a lot of bread with homemade butter were considered healthy.

Between working on my parent's farm and swimming classes in school being active was part of my life, but when I hit university all that changed and I gained weight in my first six months of being a student. I got scared. I started practicing martial arts, taking step-aerobic classes and doing weights.

I was very active, but I never thought about my nutrition. I could starve myself to death and lose weight in few weeks, but after that I was gaining all that weight back and even more. My biggest stumbling block was emotional eating.

I realized when I was stressed out or overly tired, I would reach for high-fat, high-salt and high-sugar foods. But after eating all of that I was feeling even worse. I realized I hated myself and I was projecting that on everybody and everything around me. It was time to change everything.

I didn't really start eating clean until I took Monica Brant's fitness camp and met Kim Oddo. At 26-years old, 5-foot-6 and 156 pounds I was unhappy with how I looked. Everything has changed after meeting Kim.

He explained to me what I was doing wrong and how I need to change my nutrition plan. I learned about portion sizes and how to make smart and healthy meal choices.

I learned about portion sizes and how to make smart and healthy meal choices. I learned about portion sizes and how to make smart and healthy meal choices.
+ Click To Enlarge.
I learned about portion sizes and how to make
smart and healthy meal choices.

How I Did It

All my life everybody was telling me that I am not strong enough, not pretty enough, not good enough! One day one of my really good friends helped me to overcome this "not good enough" image. She said, "You have to do it. You have got to prove it to yourself."

For first time in my life, I felt like someone believed in me. It gave me the strength to believe in myself. I was working my butt off at the gym every day, twice and sometimes three times a day!

One of the biggest challenges was getting my family, friends and co-workers to understand why I chose not to eat birthday cake and pizza at parties. And why instead of going out and staying awake until the next day, I would go to sleep earlier so I can get up at 4:30 a.m. and do my cardio.

My friend and co-workers called me crazy. Because for me it is not just a diet and workouts, it is my lifestyle and I love it. Being on that stage and holding my first place trophy gave me so much power.

I understood that if you really want something go for it. Set that goal and go. Believe in yourself and you will succeed.

I started with a 12-week transformation program. It was not easy. But I had my goal and was going to reach it no matter what. I was getting up at 4:30 every morning, eat my breakfast and go to gym to do my first cardio session. At lunch time I was doing my weights workout and later my second cardio.

Sometimes, it was hard to find a time to do my workouts. I did not miss any of my cardio sessions in 5 months. Crazy? Yes! Even now I don't know how I did it. Every time I had to choose to either go out with my friends or do my workouts.

Every day I was writing down in my journal everything that I ate and what workouts I did.

If I had all my meals and workouts done in time, I would put - Good Girl! If I cheated - Bad Girl! Sometimes "Bad Girl" was more than "Good Girl".

I could not believe, looking at myself in a mirror, I had abs and shoulders, and biceps!

I thought that only girls from fitness magazines could have nice defined muscles. Not me! But it was real. I was so happy. After completing my transformation program and seeing how my body has changed I decided to go father and try to compete in a figure competition.

I could not believe, looking at myself in a mirror, I had abs, and shoulders, and biceps I could not believe, looking at myself in a mirror, I had abs, and shoulders, and biceps
+ Click To Enlarge.
I could not believe, looking at myself in a mirror, I had abs,
and shoulders and biceps.

Never in my life had I thought about being on a stage in a tiny-tiny bikini. No way! And I did it! It was the best experience in my life. I took 1st place and Overall in my second show! All my hard work paid off.

Since then I've competed in 20 competitions including the Arnold Amateur (3rd place), European IFBB Championship (10th place) and IFBB World Championship in Italy (9th place).

I am not done yet. I know I can do more and I love challenging myself.

My video from the Arnold Amateur:

RELATED VIDEO:
2010 Arnold Figure Extra 3
Watch The Video: 00:34
Sasha Brown

Now I am getting ready for my next show and will not stop till get my PRO card!

Supplements

I love MRM supplements. Kim Oddo introduced to me this brand 5 years ago and since then I use these products and recommend them to all my friends and clients.

The last three years I worked for MRM at the Arnold Expo, introducing this wonderful supplement brand to other people.

Afternoon and Evening Snack:

With Breakfast, Lunch, & Dinner:

Before Evening Cardio:

Pre and Post Workout:

Before Bed:

Diet

My nutrition before I met Kim:

Meal 1:
Meal 2: Post Workout
Meal 3:
Meal 4:
Meal 5:
Meal 6:

After:

Meal 1:
Meal 2:
Meal 3:
Meal 4:
Meal 5:
Meal 6:
Meal 7:

Training

My training program is changing all the time. I like to increase weight every set and do less reps.

Day 1: Back/Calves
Exercises
Pullups Pullups Pullups
3 sets of 12 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown
4 sets of 15, 12, 10, 8, reps
One-Arm Dumbbell Row One-Arm Dumbbell Row One-Arm Dumbbell Row
4 sets of 15, 12, 10, 8, reps
Upright Barbell Row Upright Barbell Row Upright Barbell Row
4 sets of 15, 12, 10, 8, reps
Underhand Cable Pulldowns Underhand Cable Pulldowns Underhand Cable Pulldowns
4 sets of 15 reps
Reverse Flyes Reverse Flyes Reverse Flyes
4 sets of 15 reps
Smith Machine Reverse Calf Raises Smith Machine Reverse Calf Raises Smith Machine Reverse Calf Raises
4 sets of 15, 12, 10, 8, reps
Seated Calf Raise Seated Calf Raise Seated Calf Raise
4 sets of 15, 12, 10, 8, reps
Day 2: Shoulders/Biceps
Exercises
Smith Machine Overhead Shoulder Press Smith Machine Overhead Shoulder Press Smith Machine Overhead Shoulder Press
4 sets of 15, 12, 10, 8, reps
Dumbbell Shoulder Press Dumbbell Shoulder Press Dumbbell Shoulder Press
4 sets of 15, 12, 10, 8, reps
Side Lateral Raise Side Lateral Raise Side Lateral Raise
4 sets of 15, 12, 10, 8, reps
Front Plate Raise Front Plate Raise Front Plate Raise
4 sets of 15 reps
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise
4 sets of 15 reps
Barbell Curl Barbell Curl Barbell Curl
4 sets of 15, 12, 10, 8, reps
Cable Crossover Cable Crossover Cable Crossover
4 sets of 15, 12, 10, 8, reps
Day 3: Legs
Exercises
Leg Extensions Leg Extensions Leg Extensions
4 sets of 15, 12, 10, 8, reps
Smith Machine Squat Smith Machine Squat Smith Machine Squat
4 sets of 15, 12, 10, 8, reps
Hack Squat Hack Squat Hack Squat
4 sets of 15, 12, 10, 8, reps
Leg Press Leg Press Leg Press
4 sets of 15, 12, 10, 8, reps
Standing Calf Raises Standing Calf Raises Standing Calf Raises
4 sets of 15 reps
Donkey Calf Raises Donkey Calf Raises Donkey Calf Raises
4 sets of 15 reps
Day 4: Rest

Day 5: Chest/Triceps/Abs
Exercises
Incline Dumbbell Press Incline Dumbbell Press Incline Dumbbell Press
4 sets of 15, 12, 10, 8, reps
Dumbbell Flyes Dumbbell Flyes Dumbbell Flyes
4 sets of 15, 12, 10, 8, reps
Flat Bench Cable Flyes Flat Bench Cable Flyes Flat Bench Cable Flyes
4 sets of 15, 12, 10, 8, reps
Lying Triceps Press Lying Triceps Press Lying Triceps Press
4 sets of 15, 12, 10, 8, reps
Bench Dips Bench Dips Bench Dips
3 sets of 15 reps
Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment Triceps Pushdown - Rope Attachment
4 sets of 15 reps
Exercise Ball Crunch Exercise Ball Crunch Exercise Ball Crunch
3 sets of 20 reps
Russian Twist Russian Twist Russian Twist
3 sets of 20 reps
Day 6: Back/Calves
Exercises
Pullups Pullups Pullups
3 sets of 12 reps
Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown Wide-Grip Lat Pulldown
4 sets of 15, 12, 10, 8, reps
One-Arm Dumbbell Row One-Arm Dumbbell Row One-Arm Dumbbell Row
4 sets of 15, 12, 10, 8, reps
Upright Barbell Row Upright Barbell Row Upright Barbell Row
4 sets of 15, 12, 10, 8, reps
Underhand Cable Pulldowns Underhand Cable Pulldowns Underhand Cable Pulldowns
4 sets of 15 reps
Reverse Flyes Reverse Flyes Reverse Flyes
4 sets of 15 reps
Smith Machine Reverse Calf Raises Smith Machine Reverse Calf Raises Smith Machine Reverse Calf Raises
4 sets of 15, 12, 10, 8, reps
Seated Calf Raise Seated Calf Raise Seated Calf Raise
4 sets of 15, 12, 10, 8, reps
Day 7: Rest

I like to do my cardio in the early morning, every day. Sometimes I add 20 min cardio after weights. When I start getting ready for a competition I add one more session of cardio after dinner.

I am not big fan of running. After practicing martial arts for 8 years my knees and hips are not good for long runs. I can do 30-45 sec sprints. Most of the time I do incline treadmill at a fast walk or the Stairmaster.

Suggestions for Others

Be patient and believe in yourself. Never give up!

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