Suddenly looking like a bean pole wasn't so appealing anymore. It was a slow journey: years of bad eating habits had to be changed, but 2 years later I feel like a changed woman. I've gained 15 pounds and will tell anyone who will listen that clean eating, exercise, and loving yourself for who you are, is the way to go.

Click To Enlarge.
Elspeth Dana.

This workout is for whatever muscle group I feel needs a little "extra love" that week. For cardio I do 5 days a week for 30-40 minutes, varying steady state, interval, and high intensity. I try to mix it up, always keeping my body guessing. Running sprints, (on the track or treadmill), intervals on the stair master, kickboxing, walking at an incline, and high intensity elliptical workouts are currently on my list of favorites to do. I also include one functional day that includes agility drills, plyometrics and other crazy functional moves.

Below is an example of a weekly workout schedule:

Workout Plan:

• Day 1: Push Weight Workout/Cardio
• Day 2: Legs/Glutes Weight Workout/Cardio
• Day 3: Functional/Agility Drills
• Day 4: Pull Weight Workout/Cardio
• Day 5: Full Body/Cardio
• Day 6: Cardio
• Day 7: Off

Day 1: Chest/Shoulders/Triceps

• Superset:
  Bench Press: 3-4 sets of 8-10 reps
  Push Ups: 3-4 sets of 8-10 reps


• Superset:
  Dumbbell Flyes: 3-4 sets of 8-10 reps
  Dumbbell Shoulder Press: 3-4 sets of 8-10 reps


• Superset:
  Triceps Kickback: 3-4 sets of 8-10 reps
  Triceps Cable Pressdown: 3-4 sets of 8-10 reps

Day 2: Legs/Glutes

• Superset:
  Leg Press: 3-4 sets of 8-10 reps
  Smith Machine or Barbell Squat: 3-4 sets of 8-10 reps


• Superset:
  Lying Hamstring Curl: 3-4 sets of 8-10 reps
  Stiff Legged Deadlift: 3-4 sets of 8-10 reps


• Superset:
  Standing Calf Raise: 3-4 sets of 8-10 reps
  Leg Extension: 3-4 sets of 8-10 reps

Day 3: Functional/Agility

• Warm-Up: 5 minutes
• Circuit: 2 rounds
  Push-Ups: maximum reps in 1 minute
  Reverse Lunge: maximum reps in 1 minute
  Jump Rope: maximum reps in 2 minutes
  Full Sit-Up: maximum reps in 1 minute


• Circuit: 2 rounds
  Chest Press: maximum reps in 1 minute
  Bent Over Row: maximum reps in 1 minute
  Reverse Crunch: maximum reps in 1 minute


• Circuit: 1 round
  Plank: hold for 1 minute
  Bicycle Crunch: maximum reps in 1 minute


• Circuit: 2 rounds
  Lunge: maximum reps in 1 minute
  Triceps Press: maximum reps in 1 minute
  Mountain Climbers: maximum reps in 1 minute
  Burpees: maximum reps in 30 seconds
  Jump Rope: maximum reps in 30 seconds

Day 4: Back/Biceps/Abs

• Superset:
  Wide-Grip Lat Pulldown: 3-4 sets of 8-10 reps
  Seated Cable Row: 3-4 sets of 8-10 reps


• Superset:
  Dumbbell Hammer Curl: 3-4 sets of 8-10 reps
  Biceps Cable Curl: 3-4 sets of 8-10 reps


• Superset:
  Captain's Chair Leg Raise: 3 sets of 15 reps
  Plank: 3 sets of 1 minute holds

Day 5: Full Body Workout

• Triset:
  Reverse Grip Lat Pulldown: 3 sets of 20 reps
  Push-Ups: 3 sets of 8 reps
  Triceps Rope Pressdown: 3 sets of 15 reps


• Triset:
  Leg Press: 3 sets of 10 reps
  Jump Squat: 3 sets of 15 reps
  Dumbbell Walking Lunge: 3 sets of 12 reps each leg


• Giant Set:
  Supermans: 3 sets of 15 reps
  Mountain Climbers: 3 sets of 50 reps each leg
  Burpees: 3 sets of 10 reps
  Exercise Ball Pull In: 3 sets of 15 reps

Day 6: Cardio

• Cardio: 30-40 minutes

Day 7: Off

Click To Enlarge.
Elspeth Dana.

Meal 1:

• Protein Pancake:
• 1/4 cup egg whites
• 1/4 cup oatmeal
• 1/4 cup unsweetened applesauce
• 1/2 scoop whey protein
• 1/2 tbsp honey
• 1/2 cup broccoli

Meal 2: Post Workout

• Green Shake:
• 1 scoop whey protein
• 1 kiwi
• 1 tsp vanilla extract
• 1 Truvia packet
• 1/2 cup spinach
• 1/4 cup skim milk
• 1 tbsp almond butter
• 1 small whole wheat wrap

Meal 3:

• 3oz chicken
• 1/4 cup sweet potatoes
• 1/2 cup broccoli
• 1/2 banana

Meal 4:

• 3oz tuna
• 1/4 cup whole wheat pasta
• 1/2 cup mixed veggies
• 1 tbsp fat free Italian vinaigrette

Meal 5:

• 3oz ground turkey, seasoned
• 1/2 cup stir fried veggies
• 1 tbsp extra virgin olive oil

Meal 6:

• 3 oz chicken
• 1/2 cup asparagus

Pre Workout:

• BSN NO-Xplode, blue raspberry flavor: 1 serving

Post Workout:

• Optimum Nutrition Gold Standard 100% Whey Protein

Evening:

• Optimum Nutrition Gold Standard 100% Casein Protein

Fitness has taught me so much about life: determination, dedication, balance, strength, the list goes on. Though I did not realize it at the time fitness was the good habit that changed my life. As I look back now I can see that I was trying to replace my bad habits with good ones, but was unsure on how to put the answers together. It hasn't been till recently this past year that I realized what was missing to my equation: to have true for love myself for who I am. As I have come to realize this my life has dramatically changed, and for the better.

I still have my doubts, but I have learned healthy ways and habits to cope. I see now that I don't need acceptance from everyone, I don't need to please everyone: I just need to know that I must have love in my heart for myself. And this radiates into every aspect of my life: from my health, to my work, and my relationships.

As I look back now, I can see the parts of my life where I would give in to mediocrity, where I would quit when there was no reason to quit, when I would give excuses for my inexcusable behavior. And I'm ok with it: for once in my life I can say that I am ok with my mistakes. If I continue to live in the past, there will never be a future, or an enjoyable present for that matter. For me, eating healthy and exercising has helped me realize the love for myself.

What began as a journey to find perfection in physical beauty, has ended in the realization of internal beauty. And I am so blessed to have realized it. I can now proudly say I am disciplined and strong, and that has led me to realize how strong and disciplined I can be in all areas of my life.

What Motivates You To Follow A Healthy Lifestyle?

I am most motivated by the endless options that life holds in the future. I have so many ambitious goals and plans for the future that I can't help but be excited and motivated for what lies ahead! I am accountable for my future, so I have to be my own biggest motivator if I am going to succeed. I also love reading other peoples' journeys about how living a healthy lifestyle has changed their lives. I could read a thousand transformation stories and it would never get old: I get motivated (and a bit emotional!) every time.

What Made You Want To Achieve Your Goals?

Plain and simple: I love it. There is nothing more in life (other than my husband and family) that I love more than the adrenaline rush I feel working out. I love sprinting with my music blaring in my ears. I love the burn of pushing out one more rep. I love seeing my physique change as I push my body harder.

I love the discipline it has brought to my life. I love getting glamorous for a day and stepping on stage and feeling like a rock star for 45 seconds. I love feeling healthy. I love finding new recipes. I love helping others discover all these feelings and more. I love it all! When you love something, achieving your goals becomes second nature: it's a challenge I greet with a smile.

What Features Do You Use On Bodybuilding.com?

Bodybuilding.com has so many great tools to help reach your goals. I love that I can track my progress, learn from others on the site, receive feedback, read articles, purchase products, blog, and connect from people all over the world! I guess you could say I use most of the features on the site. Bodybuilding.com is an amazing key to success, and serves as a great source of motivation for me to keep working towards my goals.