Tuesday, December 20, 2011

Brittni: Transformation Story #2

I wanted to do another transformation story, but this time on a best friend of mine – Brittni. I met Brittni when we were both in college a few years ago. When I first met her, she rarely worked out – maybe hit the track for a few sprint workouts here and there. Her schoolwork was very time consuming and that was her top priority.

Brittni moved from Maine to Florida a couple of years ago and hitting the gym was the last thing on her mind. She was trying to get settled into a new area with a new job and new friends.

Brittni finally started hitting the gym at age 25. She is currently 27 years old and stands at 5’2” ¾ - let’s just call it 5’3’’. In 2008, at 25, she weighed in at 132lbs. With the right diet and exercise, she is now 110lbs and looks the best she has ever looked in her entire life – so far ;-)

Black bikini: Spring 2008, 132lbs
Purple bikini: June 2010, 115lbs

What prompted you to start working out?
I looked at my pictures (post grad school) and noticed I progressively put on weight since college. I moved to Florida and wanted to look good going to the beach and night clubs, etc. because Florida is known for it's heat and barely there clothing! I found exercise as a de-stressor and confidence booster.

It helped better my health overall, too. I was tested for blood pressure and cholesterol at work for our annual wellness profile and I had high numbers at a young age.

Fast forward a couple years later. You’re showing interesting in competing in a fitness show for the first time (bikini division). What sparked that?
I was working out a lot, about 4-5 days a week, but without any plans. I had a few people ask me if I was doing anything with fitness, but I wasn't. I started looking into it on Facebook; a lot of the girls who compete have their own athlete pages. I added them, and after doing some light research I decided why not! When you (yes, Brittni means, me, Magen) agreed to train for a show, too, it was helpful!

What keeps you motivated?
Pictures of others who compete, my own progress photos, my measurements (not the scale), motivating quotes, and setting goals with deadlines keep me motivated! It also helps me if I buy a new piece of clothing or shoes!

What does your current diet look like?
I am eating seven times a day with 1 or 2 of the meals as a whey protein shake (the best protein is from "real" food, so I try to avoid shakes too often). Most of my carbs are earlier in the day, breakfast being the largest intake of carbs. My diet is made up of 50% protein, 30% carbs, 20% fats (aka 50-30-20). My protein sources are chicken, fish, cottage cheese, eggs, nuts, and whey. My complex carbs are sweet potatoes, brown rice, or a whole grain - oatmeal, cream of wheat, or oat bran cereal. I take in simple carbs minimally, which is about 3/4 to 1 cup of fruit a day (spread out during the day) plus 1 banana for my post workout meal - simple carbs are low in calories and give you a quick burst of energy. I drink water and tea mostly.

Still making progress

What is your favorite cheat meal?
Italian/pizza/bread and the other is sushi. It's usually something carb-related and a red meat! Closer to competition I plan to switch a healthier choice, i.e.; filet and sweet potato at a nice restaurant.

Ok, we all have them, what is the area you’d most like to improve on?
My stomach area is my trouble spot. I have noticed with diet that it has changed drastically and is less of a trouble spot. Carbohydrates impact me the most, especially with holding water and belly fat!

Which supplements do you take?
Biotin, BCAAs 3x a day, CLA 4x a day, Multi Vitamin 2x a day, Fish oil 1x a day
October 16, 2011
Fiber pills (4-6g of fiber) at night only. My pre-workout is C4 Extreme. I use Gold Standard 100% Whey or Amplify XL protein (found at GNC). I am not currently using any fat burners or diuretic.

What does your training regime look like?
I do double sessions Monday, Tuesday, Thursday, and Friday to split my cardio up. Typically, I do 20-30 minutes in the morning. If I do 20 minutes it's more intense cardio, and 30 minutes is moderate. I lift 5 days a week: sets of 3-4 with reps ranging from 10-12 or 20. I will also incorporate drop sets. These vary depending on my needs and I try to vary them every 2-3 weeks. I never do the same FULL workout regime twice. I believe in muscle confusion.

Monday – Legs
Tuesday – Shoulders, Triceps, Chest
Wednesday - Calves, Plyometrics, Abs
Thursday – Legs
Friday – Back and Biceps
Saturday – Cardio and abs

I will always complete my afternoon workouts with 30 minutes of moderate cardio with my heart rate in the 120s. My cardio machine choices are the treadmill, bike, or cross trainer. Saturdays I do cardio and abs only but for the most part I will complete body weight exercises that target my whole body - push ups, dips, pull ups, squats, and kettle bell. I never do the same workout twice. 
October 16, 2011

Who in the fitness industry inspires you/who do you look up to?
I love Erin Stern and Jamie Eason's techniques and knowledge. I think Amanda Latona, India Paulino, and Nicole Nagrani look incredible for Bikini .

What is your favorite motivational/gym quote?
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit." — Aristotle

If I snatched your iPod from you, what type of music would I find on it?
I usually have Pandora radio on David Guetta, Notorious B.I.G., Jay-Z, trance, house music, or Rihanna.

Favorite brands to workout in?My favorite is Under Armour for clothing and Nike for shoes and accessories.

Anything you dislike about working out or dieting?
Early mornings!

What are your future goals and plans with fitness?
I am competing in my first show through the National Physique Committee (NPC) in March.  If all goes well I would like to compete in 2-3 more shows in 2012!

When you need to do some research on training/dieting/finding new workouts, which site(s) or book(s) do you tend to go to?
Bodybuilding.com, Muscle and Fitness Hers magazine, and Women's Health

What, if any, fitness tips or advice do you have for readers whether it be someone looking to start working out, someone who is currently working out, or trying to reach a fitness goal?
If you are a beginner, start off slow. Go to the gym for 30 minutes and do a little cardio; walking on the treadmill or riding the bike. I would go 3x your first 3 weeks then add another day. I would begin lifting weights shortly after as you will burn more calories and have more shape. I would suggest hiring a personal trainer to guide you initially.

If you are already working out look into adding another day to your week. Change your exercises, sets, weights, and rep counts every few weeks. Instead of using free weights use the machines and/or cables or vice versa. Add plyometrics at least once a week, it makes a huge difference in your conditioning.

And if you are trying to reach a fitness goal, I would suggest changing your diet to eating "clean" and adding supplements to your plan. I didn't notice any changes until I did these two things!

The three photos of Brittni below are from December 18, 2011. In just two months, she's improved that much. YOU, too, can do this with the right diet and exercise, and motivation and dedication!! 



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