Transform
Karrie Brady Hit Rock Bottom And Recovered Strong
Karrie Brady discovered the exhilaration of feeling strong, inside and out.
Vital Stats
Before: 120lb
After: 135lb
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.
My diet
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.
My workout
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 |
Pull day
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 |
Push day
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 |
Glutes
(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