Vital Stats
Name: Deanna Kae Kutz
Bodyspace: deannakae
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Before: |
After: |
Why I Got Started
I started years ago wanting to be in shape going to the gym here and there, I struggled with being consistent though, but somewhere along the way the weight started creeping up. Depression had set in and I was no longer in control of my life, I would go to work and spend most days in bed. Not a way to live your life, and I was letting my daughters and myself down. In 2008 I moved to Texas for work leaving my daughters behind in Michigan. One daughter was already in college and one still had a year and a half to go in high school.
It was the hardest thing I have ever had to do but I needed the work and had to be able to pay for my daughter's college tuition. I was much on an emotional roller coaster, food was my comfort, and I ended up gaining over 40 pounds. I struggled with my decision, but knew it was what had to be done. I never felt so ashamed at how I looked and that I was now wearing a size 16 in clothes. In January 2010 I decided it was time to take back control of my life. No more feeling sorry for myself; no more pity parties. So I set my goals and focused on my future and where I wanted to be in my life ... Fit, Healthy and Happy! It was time to take care of ME!
I Decided It Was Time To Take Back Control Of My Life.
How I Did It
In January 2010 I decided to hire online personal trainer Daniel Rocha. From there my journey to transforming myself began. Within 12 weeks I had dropped over 40lbs, strictly changing my diet, and doing HIIT cardio. The weight just kept melting off me. People were taking notice and I soon become some one that people were inspired by. I was finally feeling alive and proud of who I had become: a strong, confident, happy me.
Come June though I decided it was time for a change and after talking to others I came across Robyn Balliet who told me about online coach/trainer Eric Broser. I was so impressed by his work, and the clients he had trained that I knew he was now what I needed to take me to the next level. Eric showed me a new way to train, his specialized workouts gave my body the shock it needed and the changes to my body started taking place.
Through his guidance and Robyn's (she gives me tough love) my body was shocked by the workout routines, and my body began to change another way. Muscle definition was beginning to show, veins were coming out and confidence in myself was soaring through the roof. Although my body weight had not changed a lot, I had dropped in body fat, and had gained a lot of muscle. Come October I had decided to move to Florida, and found myself unable to pay for a trainer.
I Was Finally Feeling Alive And Proud Of Who I Had Become: A Strong, Confident, Happy Me.
I did have a few set backs from the stress of moving, and not working, but knew that feeling sorry for myself would only send me back to the old me and I was not going to let that happen. I still had all the tools from Eric and the meal plans, and knew that if I just re-focused that I could and would reach all my goals. Eric still checks in on me weekly (even though he is not training me at this time), making sure I am doing okay, and he has never stopped believing in me, and Robyn still gives me the tough love when I need it and has never gave up on me. In fact we are hoping that soon we will be taking that stage together!
Supplements
Pre Workout:
- ON Opti-Women: 1 caps
- ON Stress B-Complex + Vitamin C: 2 caps
- ON Amino Energy: 4 scoops
- All American EFX Liquid L-Carnitine Elite: 1 tbsp
- All American EFX Kre-A-Fem: 2 caps
- All American EFX K-Otic: 1 scoop
- Cellucor D4 Thermal Shock: 2 capsules
- Cellucor T7: 1 capsule
- Cellucor WS1: 3 capsules
Post Workout:
- ON Amino Energy: 2 scoops
- Whey Protein
Diet
Weight Training Days:
Meal 1: Post Workout
- 1.25-1.5 scoops Whey Protein
- ½ cup dry measured Oatmeal
Meal 2:
- 3.5oz Turkey Breast
- 3.5oz Sweet Potatoes
- 1 cup Veggies or plain Salad (optional)
Meal 3:
- 4oz Chicken Breast
- 1 slice Ezekiel Bread or 1/3 cup dry Oatmeal
- 1 cup Veggies or plain Salad (optional)
Meal 4:
- 5oz Tilapia
- 1 cup green Vegetables or Salad
- ½ tbsp Olive Oil/Balsamic Vinegar
Meal 5:
- 3.5 oz Turkey Breast
- 1 cup green vegetables or Salad
- ½ tbsp Olive Oil/Balsamic Vinegar
Cardio Only Days:
Meal 1:
- 1.25-1.5 scoops Whey Protein or 8 Egg Whites
- ½ cup dry measured Oatmeal
Meal 2:
- 5.5oz Tilapia
- 1 cup Veggies or plain Salad
- ½ tsp Olive Oil
Meal 3:
- 4oz Chicken Breast
- 1 tbsp natural Peanut Butter or 10 Walnuts
Meal 4:
- 1.25 - 1.5 scoops Whey Protein
- 1 tbsp natural Peanut Butter
Meal 5:
- 4oz Lean Steak (round cut) or 4oz Chicken Breast
- 1 cup Veggies or plain Salad
Training
Day 1: Quads/Hams/Abs
- Feet High/Narrow Leg Press: 3 sets of 10-12 reps
- Leg Extensions: 3 sets of 13-15 reps
- Alternating Box Step Ups: 2 sets of 16-20 reps, per leg
- Glute Kickback: 2 sets of 21-25 reps, per leg
- Lying Leg Curl: 3 sets of 10-12 reps
- Dumbbell Stiff Leg Deadlift: 3 sets of 13-15 reps
- Seated Leg Curl: 2 sets of 16-20 reps
- Cable Crunch: 2 sets of 21-25 reps
- Lying Side Crunch: 2 sets of 26-30 reps, per side
- Cardio: 30-45 min on Elliptical
Day 2: Cardio
- 45 minutes HIIT on Treadmill
Day 3: Upper Body/Calves
- Wide Grip Lat Pulldown: 3 sets of 13-15 reps
- Underhand Grip Barbell Bent Over Row: 2 sets of 13-15 reps
- One Arm Row: 2 sets of 13-15 reps
- Standing Dumbbell Press: 2 sets of 13-15 reps
- Standing Side Lateral: 2 sets of 13-15 reps
- Triceps Extension Machine: 2 sets of 13-15 reps
- Triceps Pushdown: 2 sets of 13-15 reps
- Dumbbell Kickback: 1 set of 13-15 reps
- Standing Alternating Dumbbell Curl: 2 sets of 13-15 reps
- Seated Concentration Curl: 1 set of 13-15 reps
- Calf Raises: 3 sets of 13-15 reps
- Cardio: 30-45 minutes on Elliptical
Day 4: Cardio
- 45 minutes HIIT on Treadmill
Day 5: Quads/Hams/Abs
- Feet High/Narrow Leg Press: 3 sets of 10-12 reps
- Leg Extensions: 3 sets of 13-15 reps
- Alternating Box Step Ups: 2 sets of 16-20 reps, per leg
- Glute Kickback: 2 sets of 21-25 reps, per leg
- Lying Leg Curl: 3 sets of 10-12 reps
- Dumbbell Stiff Leg Deadlift: 3 sets of 13-15 reps
- Seated Leg Curl: 2 sets of 16-20 reps
- Cable Crunch: 2 sets of 21-25 reps
- Lying Side Crunch: 2 sets of 26-30 reps, per side
- Cardio: 30-45 minutes on Elliptical/Stepper
Days 6 and 7: Cardio
- 45 minutes HIIT on Treadmill or Elliptical
Workouts change weekly. I do P/RR/S training (Power/Rep Range/Shock), always shocking the body.
Suggestions for Others
Never give up on your dreams. When someone tells you, you can't prove to them that you can. Stay away from the ones that bring you down and find those people that are in the same mindset as you. Set your goals and go after them with all you have. Nothing is impossible; everything is always within in reach.
Believe in the things you want in your life, listen to your heart and follow your dreams! When people ask me how I do this I simply say, "Always believe, keep the faith, remain strong, and stay positive, and everything else will fall into place."
Believing in tomorrow and what it will bring, and trust in yourself that there is no limit to what you can do ... if you just believe. Hard work pays off, and remember we all have off days or even weeks, but we get back up brush ourselves off and begin again. I too will reach my goals and step on stage as a bikini/figure competitor ... just have to take it one day at a time!