April Imholte was uncomfortable in her skin, lacked confidence and felt tired all of the time. Here’s how she got her body back on track.
Before // Age: 33, Weight: 145lb,
Body Fat: 20-25%
After // Age: 36, Weight: 155lb,
Body Fat: 14-16%
THE TURNING POINT
It wasn’t long after having my third child and leaving my career as a Registered Nurse to stay home full time, that I realized I was quickly becoming lost in the shuffle. Being a mom, although one of life’s greatest blessings, had left me surrendering myself to the hustle and bustle of day-to-day routine. I remember thinking, “Once I start staying home full time, I am going to have all the time in the world to accomplish my goals and dreams. And on top of that, I’ll be the world’s best wife and mother.” Right? Let me tell you, I couldn’t have been more mistaken. My desire to be healthy and to finally have the time to achieve a personal goal, which was to compete in a fitness competition, seemed more impossible than ever. And although I had never struggled with being overweight, I know what it feels like to be uncomfortable in your skin, to lack confidence, and to be tired all of the time. One day, I was finally fed up with feeling miserable. I not only wanted to change, I knew that I needed to change. So, I joined a gym, hired an online trainer to help me prep for my first competition, and haven’t looked back since.
It wasn’t until I started tracking my macros that I noticed the most significant changes in my physique. My day consists of 5-6 small meals; each meal containing a lean source of protein such as chicken breast, a carbohydrate such as sweet potatoes or rice, and a healthy fat source such as avocados or nuts. I also make sure to include veggies into at least two of my meals and drink four liters of water every day. In order to maintain balance, I still allow myself treat meals. Usually once a week but sometimes less often depending on my progress and goals.
REAAL essential amino acids, collagen peptides, creatine, glutamine, vitamins C, B12, D, fish oil, turmeric and occasionally whey protein when traveling or on the go.
1. Set a short and long term goal. Write them down and keep them somewhere visible.
2. Take time every week to plan ahead/meal prep.
3. Treat yourself to a new outfit or a new pair of shoes every now and then. There is something magical about rocking a brand new gym outfit.
4. Keep healthy snacks on hand. I always have a protein bar or travel packs of protein, rice cakes, and some almonds close by just in case I am caught without a meal.
Cardio: HIIT for 15 minutes, 3-5 days a week
DAY 1: LEGS & GLUTES
Leg Extensions 5 sets of 15-20 (5 x 15-20)
Leg Press 4 x 10-15; Barbell Squat 4 x 10
Dumbbell Walking Lunges 4 x 20 each leg
Hack Squats 4 x 15; Hip Abduction 4 x 20
DAY 2: SHOULDERS & CHEST
Dumbbell Lateral Raise 5 x 15
Incline Smith Machine Chest Press 4 x 15
Seated Overhead Press 4 x 20
Around the Worlds 3 x 15; Front Raise 4 x 15
DAY 3: BACK & GLUTES
Straight Bar Cable Pull-over 5 x 15
Wide Grip Lat Pull-down 4 x 15 super set with Close Grip Underhand Pull-downs 4 x 10
Close Grip T-bar Rows 4 x 10
One Arm Dumbbell Rows 4 x 15
Machine Rear Delts 5 x 15
DAY 4: LEGS: (Hamstring Focused)
Seated or Lying Hamstring Curls 5 x 15
Wide Stance Leg Press 4 x 15
Barbell Walking Lunges 4 x 10 each leg
Sumo Squats 3 x 20
Stiff Legged Dead Lifts 3 x 10
DAY 5: SHOULDERS & ARMS
Lateral Raises 4 x 20
Arnold Press 4 x 15 dropset the last 2 sets
Cheer Press 4 x 20
Straight Bar Cable Bicep Curls 4 x 15
Straight Bar Cable Tricep Extensions 4 x 15 reps; Bicep Curls 3 sets of 21s (7/7/7)
DAY 6: BACK & ABS
Unilateral Cable Low Row 3 x 15 each
Close Grip Seated Row 3 x 20
Bent Over Dumbbell Rows 3 x 20
Underhand Barbell Rows 3 x 15
Assisted Pull-ups 3 sets to failure
Ab Circuit: Complete each exercise for 30 seconds. No rest between exercises. Once all three are completed, rest for 60 seconds and repeat x 3 rounds.
V-ups; Stability Ball Ab Pike
Russian Twist with Kettlebell or Dumbbell