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Female Transformation Of The Week - Joy Randolph!

Joy tired of watching her weight go up and down through the years. So in the beginning of 2008, she wrote down her goals and dedicated herself to doing everything she could to achieve them. Now she's lost 35 pounds and began competing. Learn more here!

Before Before:
175 lbs
After After:
140 lbs

Vital Stats

Name: Joy Randolph
Height: 5'8"
Age: 27

Weight: 175 lbs
Body Fat: 31%

Weight: 140 lbs
Body Fat: 10%

Why I Got Started

I was sick and tired of my weight going up and down over the years. I'd been active for the majority of my youth but my eating habits were always out of whack. I knew that the only way I could maintain a healthy weight would be to incorporate healthy eating into my everyday lifestyle.

At the beginning of 2008, I sat down and wrote down what my fitness goals were. I had always wanted to compete and knew that I was going to have to be hardcore with the dieting/training. I gradually phased into the competition diet. Before I got with my nutritionist, I began keeping a food log, which really helped me be accountable to myself.

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I Was Tired Of My Weight
Going Up & Down Over The Years.

I cleaned up my diet as best as I could - increased my water intake to 1 gallon and limited fried foods and sweets. I was determined that from this year on out, that Joy was going to be in the best shape ever ... and I was willing to wait for the results.

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I Was Willing To Wait
For The Results.

How I Did It

One of the trainers at the gym, Chris Clinkscale, gave me a strength training plan to work with and I went from there. He recommended that I consult with Rodney Crenshaw on nutrition, which I did. Rodney was able to see what I had been eating and tweaked my plan from there.

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I Was Going To Be
In The Best Shape Ever.

He increased my protein and put me on a carb cycle diet. Every three days would be my carb-load day. On the other days, my carbs would come from vegetables and fruits. A big part of my success, I think, stems from me actually taking the time to write down my goals and what I was eating. There were times when I wanted to cheat, but because I knew I would have to write it down, I didn't.

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A Big Part Of My Success Came
From Me Writing Down My Goals.



Every third day when I carbed up, I added 1 medium sized sweet potato to Meals 3 and 5. Also, I added 1.5 tsp of peanut butter to Meals 2 and 4.



      2 times per day, 5 days per week 1 hour on recumbent bike before work 30 minutes after work (bike or elliptical machine)


      I worked my abs every other day for at least 10 minutes. Most of the time, I went to the abs classes at the gym.

Suggestions For Others

Take one day at a time. Consistency is the most important factor to succeeding in any area, including fitness. It takes both healthy eating and exercise - there are no shortcuts. There were times when I didn't feel like I was improving at all and even times when I felt like I was going backward, but I didn't quit.

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Take One Day At A Time.

Write down what you want, visualize yourself in that position and do whatever you have to to stay motivated. Read books, buy DVD's, hang pictures up - whatever it takes. Avoid negativity and stay focused and you will be successful. It's worth it in the end.

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