Karrie Brady discovered the exhilaration of feeling strong, inside and out.
Finding the lowest point and recovering
After a bad relationship and surrounding myself with the wrong group of friends, I hit rock bottom. I told myself I was using cardio as an outlet, but I was doing it because it was making me smaller. I thought that the smaller I was, the more I would feel at peace and people would accept me. But in reality, I felt weak, insecure, and not in control of my body and mind.
A new lifestyle
My initial turning point was the second semester of my freshman year when I ran a Spartan Race (mud run obstacle course). After seeing all of the women looking so confident and strong, climbing ropes and completing obstacles all on their own, I soon realized that’s what I wanted to be like. I wanted to know what that felt like. I started lifting in the gym after that, using resources I found on Pinterest and Bodybuilding.com.
My biggest challenges
As a personal trainer, NPC bikini competitor, and fitness model, basically my whole life revolves around this industry now. It’s easy for me to think that I have to be 100% perfect on my training and diet year round to be a good role model to others, when of course that’s not the case. We’re all human and I’m just doing my best to be as helpful as I can be.
I follow flexible dieting and count macros loosely. I try to eat four balanced meals a day, while leaving room for a few treats and snacks if I want them. I allow myself to eat out and enjoy time/memories with others and don’t let food get in the way.
My cardio work
I do 30 minutes on a treadmill two times a week. Ten 30-second sprints outdoors, once per week.
Hamstring & glutes
|Sumo deadlift||5x 10x 12|
|(SS) Single leg hamstring curls||4x 12|
|(SS) Reverse lunges||4x 15|
|(TS) Alternating step-ups||4x 12|
|(TS) Box jumps||4x 20|
|(TS) Walking lunges||4x 100|
|Wide grip lat pulldowns||4x 8-10|
|Seated narrow rows||4x 12|
|One arm bent over rows||3x 15|
|(SS) Dumbbell bicep curls||3x 15|
|(SS) Dumbbell hammer curls||3x 15|
Quads & glutes
|Back squats (15, 10, 8, 2)||x6|
|(SS) Bulgarian split squats||4x 12|
|(SS) Single leg hip thrusts||4x 15|
|(SS) Walking lunges||3x 20|
|(SS) Jump squats||3x 20|
|Barbell shoulder press||4x 8-10|
|(SS) Seated Arnold press||4x 12|
|(SS) Seated lateral raises||4x 15|
|(TS) Upright rows||3x 12|
|(TS) Rear delt flyes||3x 15|
|(TS) Front raises||3x 15|
|(SS) Battle ropes||3x 30 secs|
|(SS) Push-ups||3x amrap|
|*Day 5: rest day|
|(SS) Barbell hip thrusts||6x 8-10|
|(SS) Body weight hip thrusts||6x 20|
|(SS) Cable pull throughs||4x 12|
|(SS) Cable squats||4x 15|
|(SS) Cable glute kickbacks||5x 20|
|(SS) Single leg box squats||5x 20|
|*Day 7: Rest Day|
(SS) Superset (TS) Triset