Lifestyle Prior To Change
I was active but not consistent. I would go to the gym on and off. I was an amateur boxer and used to being active, but was really not that interested in weight training on a consistent basis. My eating wasn’t too bad; but I was only eating 2 times a day, thinking I would lose weight.
What was your low point or turning point?
I relocated from Canada to the US without family or friends for a work opportunity. I became depressed in the absence of my support circle. I started to gain weight because I stopped working out all together. I wasn’t eating healthy and was going through a mild depression. I wasn’t feeling good about myself; and being isolated from my daughter and family took a huge toll on me.
I couldn’t get out of my depression and at times felt like giving up on life. I was doing some research and read an article on fighting back when depressed. Exercise was one of the key components of fighting off depression. That was my way out. So I told myself… “ Christine, it is time to re-claim your life” It was now or never.
Were there any unique challenges or circumstances that made your transformation particularly difficult?
Eating clean and eating 6 times a day was very difficult. I was used to eating once or twice a day. Now I had to feed my body. This was the hardest part for me. I felt nausea a lot of times because my body was not used to all the food.
- Transformation Start: December 14, 2009.
- Milestone: January 14, 2010 - I dropped 13 lbs in the first month.
- Milestone: March 2010 - Drop 7 percent body fat and down 21 pounds.
- Milestone: April 11, 2010 – Down - 33lbs.
- Milestone: May 12, 2010 - Down 45 lbs in less than 16 weeks.
- Transformation End: May 13, 2010 - My Rockford Show, Stepped on stage at 170lbs standing 6 feet 1 inches. Then I did a 2nd show in November 2010 and placed 3rd in the Tall Class Division.
Christine's Training And Cardio Approach
What was your weight training approach and split during your transformation?
I weight trained 5 days a week:
- Day 1: Quads and Calves
- Day 2: Back and Chest
- Day 3: Shoulders, Calves and Core
- Day 4: Hamstrings and Glutes
- Day 5: Biceps and Triceps
|Day 1 - Quads and Calves|
|Single Leg Extension||4||10/25|
|Bodyweight Walking Lunge||1||200-300|
|Seated Calf Raise||4||20-25|
|Standing Calf Raise||4||12-15|
|Day 2 - Back and Calves|
|Lat Pull down||4||10|
|Seated Cable Row||4||10|
|Machine Chest Press||4||10|
|Decline Bench Press||4||10|
|Day 3 - Shoulders, Calves and Core|
|Dumbbell Front Raise||4||10|
|ay 4 - Hamstrings and Glutes|
|Seated Leg Curl||4||10-12|
|Lying Leg Curl||4||10-12|
|Single Leg Curl||4||10-12|
|Day 5 - Biceps and Triceps|
|Tricep Pull Down||4||12-15|
|Close Grip Bench Press||4||12-15|
|Overhead Tricep Extension||4||12-15|
Please detail your cardio approach during your transformation?
Because I was training for a show it was pretty intense. I started off with 5 days a week. I was doing cardio for 30 minutes/5 days a week. Then I upped it to 45 minutes/5 days a week at 8 weeks out. Then 1 hr/5 days a week 5 weeks out. Then at 3 weeks to the show I was doing 2 hours of cardio 6 days a week.
Please list 3 things you learned about exercise, weight training and/or cardio during your transformation that helped you succeed:
- For your heavy days; if you can go beyond 10 reps, you need to up the weight.
- Proper form is more important than heavy weight. You need to master the form.
- Do not rest to long between sets. 45-60 seconds at the most. That keeps your heart rate up.
How are you currently training, and has your training changed since the completion of your transformation?
I’m training smarter. I don’t need to be in the gym for 2 hrs to get the results. Hit it hard, intense and get out.
Christine's Diet And Nutrition Approach
What was your diet/nutrition approach during your transformation?
Eating clean foods. More protein to support my muscle. 1-2 gallons of water.
Can you provide us with a sample eating plan (please be specific):
- WAKE UP: Drink 16 oz of water and take regular minerals, vitamins and St. John's Wart prior to doing morning cardio.
- CARDIO: Morning - 30-45 minutes of cardio 4-5 days a week on a empty stomach in the morning. Only have ½ grapefruit prior to cardio. We will add in weights later on. Walking, running, bike, stairs. Cardio in the morning is best. You burn more fat.
- SNACK: Eat 4 egg whites, and 3 Tbsp of cream of rice or ½ of oatmeal with dose of B-complex vitamin.
- MEAL ONE: Eat 3 oz of turkey rinsed with 10 almonds and 8 asparagus spears (if you can’t eat NUTS, eat avocado).
- SNACK: Eat 1/2 a grapefruit and 2 plain rice cakes.
- MEAL TWO: Eat 6 oz of tilapia with 1/2 cup of green beans.
- MEAL THREE: Eat another 3 oz of chicken with 1/2 cup of quinoa/brown rice or couscous with 1/3 cup of diced roasted red pepper and 1000 mgs of vitamin C.
- MEAL FOUR: Eat 6 oz of tilapia with 8 asparagus spears.
- MEAL FIVE: Drink a 30 gram low carb low fat shake and a 3 oz yam and 1 plain rice cake with a tsp of honey glazed on it.
- MEAL SIX: Eat 4 egg whites and 1 cup of green beans.
- NIGHT TIME: If you wake up or are up later eat 4 egg whites.
Were there any diet/nutrition mistakes you made that you learned from?
Eat 6 times a day.
Please list 3 things you learned about diet & nutrition during your transformation that helped you succeed:
- Drink lots of water.
- You have to eat enough to support your body.
- Measure your food.
Did you allow yourself cheat meals?
I did. But because of the timeframe, I could not do the traditional 1 cheat meal a week.
What supplements did you use during your transformation?
- Milk thistle
- Vitamin C and E
- B- Complex
- Zinc Magnesium and Calcium
- Fish Oil
- MCT Oil
- Flax Seed
- L- Carnatine
Advice For Others
What are your best 3 tips for someone looking to make their own transformation?
- Set realistic goals.
- Hire a professional.
- Check with your doctor first to ensure you medical condition is stable.
How do you stay motivated? What advice would you give to someone who’s having trouble staying on track?
I keep a circle of friends that are into fitness. I look at old pictures of myself. “ You are worth it, invest in yourself.”
More From Christine Wilson
What is your life like now that you’ve made a transformation?
I'm not doing fitness modeling. I’ve gotten back into boxing and kickboxing. I have more energy. And I have plans to do another show or two this year.
What motivates you currently to keep improving yourself?
The quality of life that being fit provides.
Anything else you would like to share?
“Invest in yourself; you are certainly worth it.”
How can people contact you?
Email me at email@example.com or Facebook.
You are an amazing woman !!!
"Well now I am a Life Coach, Certified Personal Trainer, Holistic Nutritionist and Boxing and Bootcamp Instructor. I want to continue to inspire others with my story. I plan on competing in the near future once again and HOSTING Health and Wellness Workshops Locally and Globally." -Christine J Wilson
Very INSPIRING! It's so nice that your goal is to spread the knowledge you have and help others! Wanting to devote your time and encourage others........ except for the "fatty's", right??? Hypocrite, judgmental, with a bad attitude is what you are. Why don't you stick to working out on your spare time and find another career. With the way you speak to people and clearly have a very LOW opinion on others, I don't think being someone's COACH is right for you.
I fear that you could really mentally damage a person with your demeaning, hateful attitude. "Fat" people are apart of your clientele, Christine. And if that's so disgraceful to you, then quit your job and go be miserable in an office, or grocery store stocking produce!
FYI! i'M 24 YRS OLD, AND 115LBS! NOT FAT BUT THANKS THAT YOU THINK SO!
My goodness you are gorgeous girl! Thanks for the inspiration!
Wow this is truly amazing . Very encouraging.
You look amazing!!! I only wish I were there. I am working, but not seeing what I want.
Great job Christine!