I started weight training and eating healthier towards the end of 2010. I have never struggled with weight issues, but lacked the tone and curves I wanted.
Motivation comes and goes. I knew that if I wanted to accomplish my goals I would have to take personal responsibility for my life, my choices and my actions. I rely strongly on mental toughness, and on renewing my commitments each day. One Day Strong - that's my motto. We only have to be strong one day at a time.
I enjoy and get best results from High Intensity Interval Cardio Training. Typically Wind Sprints, Hill Sprints, Bike Sprints, and Stair Sprints. Even Walking Hill Sprints on the Treadmill set at the highest elevation. Variety keeps me engaged and enjoying the challenge.
I love to cook, and I've enjoyed creating and discovering quick/easy recipes. One of my favorite discoveries has been Butter Lettuce, which is perfect as a substitution for bread or tortilla's when I want to reduce my carbs. I use them to create Lettuce Wraps filled with either Fish, Chicken or Shrimp, seasoned with anything from Blackened, Buffalo, Herb, Pesto, or Lemon/Pepper, and sautéed vegetables.
I have recently started a trial period of a Gluten Free Diet due to my struggles with my Auto-immune disease. This has presented new changes and challenges, but preparation, self-education and planning has helped immensely! I eat a high protein diet, and focus on maintaining a good balance of fresh fruits and veggies. 6 Meals a day is not practical with my work schedule, so I focus on eating enough calories in 3-4 meals. I don’t count calories, although I do review labels to keep me aware and educated on what I am eating.
I don’t sweat eating peanut m&m’s, or something not so healthy every now and then. I know that an occasional treat is not going to impact my overall goals.
Squats, Hamstring Curls, and Leg Press. I love Leg Day! It’s the most challenging, and rewarding!
Absolutely! I enjoy a mix of genres, but my go to is typically R&B/Hip Hop. On my playlist right now is Believe Me-Drake/Lil Wayne, Show Da World-Lil Boosie, Be Like-Rico Love, Danger-Mystikal…to name a few.
Typical Weekly Workouts:
Sunday: Legs & Glutes, 6 exercises, 4-5 Sets each, 6-10 rep range
Tuesday: Bi’s & Tris’s, 6 exercises, 4-5 Sets each, 6-10 rep range,
Abs, 3-4 exercises, 3 sets each, 25-30 rep range
Wednesday: High Intensity Cardio Intervals, 30-45min (Stair Sprints, Wind Sprints, Tread Mill Hill Sprints)
Thursday: Legs & Glutes, 6 exercises, 4-5 Sets each, 6-10 rep range
Friday: Back & Shoulders, 8 exercises, 4-5 Sets each, 6-10 rep range
Saturday: Cardio 45-60min, Abs 4 exercises, 3-4 sets each, 25-30 rep range
This is what I am doing currently. Every 6 weeks I like to change things up a bit. It keeps me engaged, and helps me in presenting myself with new challenges.
Most of my goals are currently short term. Small challenges to keep me engaged and pushing myself to new levels. I’m always trying to one up what I accomplished previously.
I am most proud of my level of discipline. I have an Auto-immune disease which causes immense fatigue, and presents ongoing challenges. I refuse to live my life as a victim, and choose to focus on what I can do. It’s easier said than done, but I take it one day at a time. I’m a firm believer in creating my own influences, and taking responsibility for my life and experience.
Seemingly every time I feel that I am making progress towards my goals, I have health issues that set me back. From my Osteoporosis to Arthritis, it often causes me to scale back on my training.
I measure my progress by the mirror and performance. My weight has fluctuated very little throughout my fitness journey, but results always proven to be evident through physical appearance and performance.
I don’t have a favorite athlete or fitness model. What I enjoy most is hearing and seeing the stories of others who are overcoming adversity to pursue their goals. The parents who are making fitness a family affair.
The only supplement I use is Isolated Protein Powder. It has helped me consume the high level of daily protein intake I desire to accomplish muscle growth.
The biggest mistake I made initially was not consuming enough calories, and not lifting heavy. Too many women shy away from lifting heavy weights, and make the mistake of eating too few calories. Lastly, get off the long drawn out cardio sessions! High Intensity Cardio Sessions have impacted and brought quick results to my fatloss and shredding goals.
Born: 1975, Height: 5'ft 7in, Weight: 128lbs,
Brenna McKenna: www.facebook.com/FitnessModelBrennaMcKenna