Patti
,
48
Background
Goal
Training
- Phase 1: Five days per week of hypertrophy-focused training with plyometrics and incline walking for conditioning.
- Phase 2: Lower-volume heavy strength work with banded pull up progressions, plyometrics, and single-leg exercises to correct imbalances from an old hip surgery.
- Phase 3: Olympic lifting classes added alongside unilateral upper-body work, sprints on a self-propelled treadmill, and dedicated mobility sessions with banded deep squats, staggered-elevation back squats, and scapular drills.
Nutrition
Every meal built around a protein source, with meat, eggs, salmon, refried beans, and cottage cheese as regulars. Cut processed protein bars entirely. Added far more vegetables, which she calls her secret weapon. Moved ice cream and other sweets from daily to weekends only. Drinks sparkling water at social dinners in place of alcohol. Tracks every meal, weighs portions, and measures things down to jam and condiments. Supplements with creatine.
"It's definitely making a new identity, and growing into it and becoming a different person. That's what I wanted."
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