Body Transformation: Cindy Faulk Is Unstoppable

Why I decided to transform

I have always been an athlete. Beginning at the age of 8, I played baseball with the boys because there was no softball team for girls. I went on to play two sports in college, including running and cross-country. My body fat percentage sat at an impressive 9 percent. That didn’t last long after college. I married my high school sweetheart and became pregnant with twins two years later.

During this time, I gained 50 pounds! On my 5’1′ frame, 50 pounds looked and felt like 100 pounds on anyone else. When my twins were almost three years old, my husband was diagnosed with cancer. I had to take over more responsibility at home. There was no time for working out, and so I became “pudgy.”

After my husband was cleared of his cancer, I began to pine for my younger, athletic college body. Initially, I had been able to lose some of the weight, but I’d already lost most of my muscle.

Before

After

AGE 41 / HEIGHT 5’1″ / BODY FAT 29%

AGE 44 / HEIGHT 5’1″ / BODY FAT 18%

Post To Fitboard

How I accomplished my goals

I joined our local gym and began lifting weights again. I also hit the streets and incorporated some interval training with running. Although I was able to get my weight down and build some muscle, but I wasn’t quite where I wanted to be.

The major push in getting back into shape came when my husband decided to leave his job of 27 years to purchase a health and fitness center. Shortly after opening the gym, I became a certified personal trainer. I also purchased an activity tracker that I wear 24/7, as well as a GymBoss timer! I work out 4-5 times a week and regularly log my meals, using an app on my smart phone. I increased my cardio and the intensity of my workouts. I cleaned up my diet to limit my daily intake of calories.

Recently, I completed my first ever grueling 5K mud run. It took us two hours to complete, but I was the only one on my team that had completed all of the obstacles, except for two swimming obstacles. That was one of the most challenging events I had ever undertaken so to be able to complete was so rewarding in itself!

In order to lower my body fat percentage, I began lifting heavy, using my own personal plan and Bodybuilding.com to keep my workouts varied. I teach fitness classes twice a week at our gym. Training others also helps keep me on track.

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Supplements that helped me through the journey

CLA

Cellucor C4 Extreme
Fat Burner

Whey Protein

CLA

Diet plan that guided my transformation

Instant Oatmeal
(1.0 packet (45g))
Cranberries
1/9 cup
Turkey Sausage Links
Walnuts (chopped)
1/9 cup
Water
16 oz
CLA
2 caps

Greek Yogurt
6 oz
Almonds
10
Water
16 oz

Subway oven roasted chicken breast (6″) on wheat with lettuce, tomatoes, cucumber
Cucumbers (peeled)
.4 cup
Water
16 oz

Cellucor C4 Extreme
1 scoop
Fat Burner
1 cap
Water
16 oz

Whey Protein
2 oz
Almond Milk
8 oz
Water
16 oz

Grilled Chicken Breast
4 oz
Brown Rice
4 oz
Sweet Potato (baked)
1 small
Water
16 oz
CLA
2 caps

Training regimen that kept me on track

I teach a 30-minute ladies-only class called: Butt, Hips, and Thighs. As well, I teach a 30 minute class dedicated to arms, back, shoulders, and abs. In the Butt, Hips, and Thighs class, I apply ideas from Tabata’s with 20 seconds of exercise followed by a 10 second rest repeated to allow for exercises dedicated to quads, hamstrings, glutes, inner thighs and outer thighs.

Cardio Warm-up
Jogging-Treadmill
5 minute Alternative Option:
Elliptical
Superset
One Leg Barbell Squat
2 sets of 10 reps each leg
Seated Leg Curl
2 sets of 10 reps each leg
Superset
Squat with Plate Movers (Toes on plate)
2 sets of 10 reps
Stiff-Legged Barbell Deadlift
2 sets of 10 reps
Superset
Squat with Plate Movers (Heels on plate)
2 sets of 10 reps
Dumbbell One-Legged Deadlift (Shown w/ kettlebell)
2 sets of 10 reps each leg
Superset
Dumbbell Sumo Plyo Squat
2 sets of 15 steps
Walking Dumbbell Lunges
2 sets of 15 steps
Superset
Single-Leg Leg Extension
2 sets of 10 reps each leg
Standing Calf Raises
2 sets of 15 reps

Superset
Dumbbell Bicep Curl
3 sets of 10 reps
Preacher Curl
2 sets of 10 reps
Superset
Tricep Dumbbell Kickback
2 sets of 12 reps each arm
EZ-Bar Curl
2 sets of 12 reps
Superset
Triceps Pushdown – Rope Attachment
2 sets of 12 reps
Incline Dumbbell Curl
2 sets of 12 reps each arm
Ab Circuit
Suspended Planks
2 sets of 1 minute intervals
Hanging Pike
2 sets of 10 reps followed by 10 push ups
Air Bike
2 sets of 15 reps
Oblique Crunches
2 sets of 10 reps
Plank (High-to-low)
2 sets of 10 reps

Fitness Class
Butt Blaster
2 sets of 15 reps each leg
Jogging-Treadmill
45 minutes of walking/running intervals

Fitness Class
Wide-Grip Lat Pulldown
2 sets of 12 reps
Bent Over Two-Dumbbell Row
2 sets of 12 reps
Front Plate Raise
2 sets of 10 reps
Seated Cable Rows
2 sets of 10 reps

Mountain Climbers
2 sets for 20 seconds
Burpees
2 sets of 10 reps
Side Bridge
2 sets each side for 20 seconds
Exercise Ball Crunch (Pikes)
2 sets of 10 reps
Oblique Crunches
2 sets each side for 10 reps
Walking Dumbbell Lunges
2 sets of 10 reps each leg
Barbell Squat
3 sets of 10 reps
Battling Ropes
2 sets for 20 seconds
Side Lunge (w/ Dumbbells)
2 sets each side of 10 reps
Goblet Squat
2 sets of 10 reps

Jogging-Treadmill
60 minutes of intervals alternating between 45 seconds of walking with 4 minutes of running

What aspect challenged me the most

My most challenging aspect of my transformation was my diet. Trying to increase my protein intake while limiting calories was challenging. I started tracking nutritional numbers using the app MyFitnessPal. It kept me on track by helping me to realize how many calories I was taking in daily.

Eating a healthy dinner was also a challenge. I work two jobs: I teach high school chemistry and I am a personal trainer. I usually head to my husband’s gym straight from school and teach clients and classes thereafter. Then I have to help clean up and close the gym. That makes for a 14-hour day!

By the end of the night, I am exhausted and fighting the urge to stop for a convenient fast-food meal. I replaced this urge by preparing meals ahead of time and eating dinner at the gym. If I was unable to prepare a dinner, I would just simply have a protein shake for dinner.

My future fitness plans

I am already a certified personal trainer, but I am going to pursue other certifications in specific areas. One area I desire most is in TRX and step aerobics. They will allow me to incorporate those skills into my personal training sessions and into my group fitness classes.

“No matter your age you can work out and become a healthier person.”

Suggestions for aspiring transformers

Buy an activity tracker. Seriously. There are several out there, but I love the Jawbone Up! A device like that makes you so much more aware of how much you are moving and sleeping on a daily basis. It gives you milestones and encourages you to reach streaks of consistent cardio and sleep.

How Bodybuilding.com helped me reach my goals

To get the most of my workouts I started using bodybuilding.com to learn about supplements and to obtain new workout ideas. I love the feature that allows you to search for exercises by body part. I began watching the videos. I implemented many of the video tutorials into my workouts.

I received a lot of encouragement and motivation from the transformation articles posted on bodybuilding.com. I hope my story will motivate older ladies to become fit. No matter your age you can workout and become a healthier person.

I just want to thank my wonderful husband for his support and encouragement. He always gives me compliments no matter my size.