Get Fit With Kim

Dennette was tired of not being able to lose that stubborn post baby weight so she changed her routine and started a new fitness journey. See how she transformed her body and competed in figure!

Dennette Shed 15 Pounds, Nearly Half Her Body Fat, And Competed On Stage.

By: Over 40 Transformation Of The Week

Vital Stats

Name: Denette Lauer

Email: denette@ladenette.com

Bodyspace: ladenette

Website: http://ladenette.com

Before:

Age: 42

Height: 5′4″

Weight: 137 lbs

Body Fat: 23%

Waist: 28″

Hips: 36″

Thighs: 22″

After:

Age: 43

Height: 5′4″

Weight: 122 lbs

Body Fat: 12%

Waist: 25″

Hips: 34″

Thighs: 19″

Why I Got Started

I was looking for a new challenge. I believe you should always be looking for new and different ways to recreate and define yourself. I had always been athletic in high school and worked out on and off for many years, but it was after having my twins 7 years ago that the baby weight wasn’t coming off. I would lose 5lbs and then gain it back again.

I was tired of my clothes always feeling snug and having a lack of energy. I never really knew much about weightlifting or diet and nutrition. I would eat relatively healthy but snacked a lot. With kids you always find yourself eating your meal and their leftovers.

A friend had told me more than once that I had great delts and that I should enter a figure competition. I was like no way I am too old and I don’t have the time or the money to invest in that. After much debate and talking and thinking about it, she introduced me to a trainer, Kim Audette and from then on I was hooked.

I knew that this is what was going to get me to the next level in my fitness. I love the feeling of lifting heavy and feeling strong. I always want to be a good example of health and fitness for my family and friends.

Click To Enlarge.

I Love The Feeling Of Lifting Heavy And Feeling Strong.

How I Did It

First and foremost you need a great support system and my husband and family were a great support. I could not have done it with out them. After I met my trainer in Feb 2010 we came up with a plan of entering a figure competition in the summer of 2010. She put me on a diet and I trained with her 2 times a week and 3 days on my own.

I began to eat small portions of lean protein and vegetables every 3 hours and drank a gallon of water. I never really knew the importance of eating several small meals a day to maintain a high metabolism. I subscribed to Oxygen magazine and found a ton of exercise routines and recipes.

Also, Tosca Reno’s books are great on eating clean. Once I started to see results, I was hooked. We were looking into competitions to enter, but all the summer dates were already booked with other commitments so the only one to enter was in April. YIKES!! I had two months to get it all together. She had confidence that I could do it so we went ahead with it, full steam ahead. I told her I don’t care if I win or not I just want to look like I belong up there.

I didn’t end up with a trophy but I did place in the top 10 in all 5 events I entered and I didn’t look half bad. After that I had been bitten by the competition bug and went back to the gym and trained harder and built more muscle and worked on my posing. Then I entered two more competitions in Oct 2010.

On Oct 9th (my 43rd birthday) I brought home a trophy for 5th place in novice. It was the best birthday present ever, my parents had even flown out from CA to see me. On Oct 30th, in my other competition, I placed 4th in open and 5th in Masters. I loved the fact that my trainer always knew I could lift more than I thought I could.

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I Loved The Fact That My Trainer Always Knew

I Could Lift More Than I Thought I Could.

Supplements

Morning:

Vitamin B: 1 tab

Acetyl L-Carnitine: 1,000mg

NOW Glucosamine 1000: 2 caps

Flax Seed Oil: 1,000mg

Iron-Tek Essential Creatine Monohydrate: 5g (only when I am going to be lifting really heavy)

Morning/Afternoon:

ON 100% Whey Protein: 1 scoop

Morning/Afternoon/Evening:

Fat Burner: 1 tab

NOW CLA 800mg: 1 softgel

After Dinner:

ON 100% Casein Protein: 1 scoop

Diet

Meal 1:

2 cups of Coffee

1 Egg, 4 Egg Whites

1/4 cup of Oatmeal w/ 1 scoop of ON 100% Whey Protein

Meal 2:

4-5oz Chicken Breast, Salmon or Tuna

1/2 small baked Sweet Potato or ¼ cup of Brown Rice

1 cup of Broccoli or Asparagus

Meal 3:

4oz can of Tuna mixed with ¼ Avocado and dollop Greek Yogurt on a Rice Cake

1 big serving of Salad w/ Veggies

1 handful of Almonds

Meal 4:

4oz Turkey Burger w/ Avocado and roasted Brussels Sprouts

or

24g ON 100% Whey Protein

Meal 5:

4-6oz Steak or Fish

1 plate of Salad w/little extra light Olive Oil

1 cup of Broccoli or Asparagus

Meal 6: Optional

24g ON 100% Casein Protein

or

22g Greek Yogurt with Berries

1 gal of Water

Training

On the days that I don’t do a cardio machine I will do 8 sets of 30 sec plyometrics in between my weightlifting sets. I’m always changing my workouts to keep my muscles guessing and to keep my workouts interesting and challenging. Work smarter not harder!

TERMS YOU’LL NEED TO KNOW

Superset – Two exercises are performed consecutively without any rest.

[ Learn More About Reading Workout Logs ]

Day 1: Legs/Cardio

Cardio: 20 min Elliptical + 20 Treadmill HIIT, 1 min walk then 30 sec Sprint

Romanian Deadlift: 3 sets of 12 reps

Plie Squats: 2 sets of 12 reps

Cable Leg Kickback: 3 sets of 12 reps

Leg Press (using heels): 3 sets of 10-12 reps

Lying Leg Curls: 2 sets of 12 reps

Walking Lunges w/Barbell: 1 set of 80 steps

Sumo Deadlifts: 3 sets of 10-12 reps

Kettlebell One-Leg Deadlift: 3 sets of 10 reps

Get A Printable Log Of Legs/Cardio.

Printable Page PDF Document

Get A Printable Log Of Legs/Cardio.

Printable Page PDF Document

Day 2: Biceps/Triceps/Abs

Alternate Incline Dumbbell Curls: 3 sets of 10-12 reps

Preacher Curls: 3 sets of 10-12 reps

Close-Grip Standing EZ Bar Curl: 3 sets of 10-12 reps

Cable Rope Overhead Triceps Extension: 3 sets of 10-12 reps

Triceps Dips: 2 sets of 15 reps

Dumbbell One-Arm Tricep Extensions: 3 sets of 10-12 reps

Lying Barbell Tricep Extension: 2 sets of 12 reps

Decline Ab Crunch: 3 sets of 25 reps

Exercise Ball Pull In: 3 sets of 25 reps

Side Bridge: 3 sets of 1 min hold

Get A Printable Log Of Biceps/Triceps/Abs.

Printable Page PDF Document

Get A Printable Log Of Biceps/Triceps/Abs.

Printable Page PDF Document

Day 3: Chest/Shoulders/Delts/Cardio

Cardio: 20 min Stair Climber, 20 min Treadmill, incline 15 min

Reverse Flyes: 3 sets of 12 reps

Seated Overhead Press: 3 sets of 12 reps

Incline Dumbbell Press: 3 sets of 12 reps

Bent Arm Dumbbell Pullover: 3 sets of 12 reps

Upright Row (single arm): 3 sets of 12 reps, each arm

Front Raise: 3 sets of 12 reps

Side Raise: 3 sets of 12 reps

Bent Over Dumbbell Rear Delt Raise: 3 sets of 12 reps

Get A Printable Log Of Chest/Shoulders/Delts/Cardio.

Printable Page PDF Document

Get A Printable Log Of Chest/Shoulders/Delts/Cardio.

Printable Page PDF Document

Day 4: Lats/Legs

Wide Grip Lat Pulldown: 3 sets of 10-12 reps

Underhand Cable Pulldown: 3 sets of 10-12 reps

Pullups: 1 set of 10 reps

Cable Side Delt Raise: 3 sets of 10-12 reps

Smith Machine Squats: 3 sets of 10-12 reps

Dumbbell Lunge: 1 set of 15 reps, each leg

Side Lunge w/Barbell: 2 sets of 10 reps

Cable Kickbacks: 3 sets of 10-12 reps

Superset:

Front Lunge: 2 sets of 10 reps

Side Lunge: 2 sets of 10 reps

Get A Printable Log Of Lats/Legs.

Printable Page PDF Document

Get A Printable Log Of Lats/Legs.

Printable Page PDF Document

Day 5: Rest

Day 6: Legs/Abs

Cardio: HIIT on Treadmill, Walk 1 min, Sprint 30 secs for 8 reps

Seated Calf Raise: 3 sets of 10 reps

Standing Dumbbell Calf Raise: 3 sets of 10 reps

Flat Bench Lying Leg Raise: 3 sets of 20 reps

Hanging Leg Raises: 3 sets of 15 reps

Press Sit-up (holding dumbbells): 3 sets of 20 reps

Get A Printable Log Of Legs/Abs.

Printable Page PDF Document

Get A Printable Log Of Legs/Abs.

Printable Page PDF Document

Day 7: Rest

Suggestions For Others

Don’t let age be a deciding factor. As long as you are able to get up and go, get up and do it! Set a goal and focus on the prize. Average is no longer an option and age is all but a number! Believe in yourself! As women grow older, weight training is even more important to strengthen your bones and maintain a healthy lifestyle. If an ordinary 43 year old housewife can do so can you!

I love to inspire woman to achieve their health and fitness goals. I would advise anyone thinking about entering any kind of body building event to hire a trainer. They push you beyond what you think you are capable of. It’s a great feeling to have someone tell you that you have motivated them to live a healthier life. We are all here to help each other and I am proud to be able to help others.

I proved to myself that I could do what I set out to do. It wasn’t easy, but it certainly wasn’t as difficult as I thought it was going to be. You will find that as you go through your journey, you will set a good example for others to follow.

I firmly believe that I have to take care of myself in order to take care of my family so working out was for them as well as for me. Your healthy lifestyle will give them the tools they need to live long and healthy lives.