Motivation

Join The Resolution | An Exclusive Interview

Join The Resolution | An Exclusive Interview

Samantha Espino is taking part in the Join The Resolution campaign and speaks exclusively to Myprotein about her fitness transformation.

join the resolution interview

‘Difficult roads often lean to beautiful destinations’ – Samantha Espino


Exclusive Interview

 Tell us about your transformation, why did you decide to change?

I decided to change because I was tired of feeling depressed about the way I felt and the way I looked. I had everything I wanted, but somehow I still was so unhappy. Then I realized that my daughter was mirroring my eating habits, and it hit me, I needed to make a change. I want my girls to look at me and be inspired to live a healthy life and to love themselves, and the only way I can teach them is by loving myself and practicing healthy habits.

How do you feel now?

I feel confident in myself, for the first time in my life I believe that I can accomplish my goals! I still have a way to go, but I know without a doubt that I will get there and I am enjoying the journey in the meantime. I have spent a lot of time looking at others transformation pictures and wishing that I could have the same transformation, but thinking I will never get there…I now have my first transformation picture, and it motivates me every day to keep going!!

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What are your future projects?

I still have a lot more work to do on my own transformation, and I hope to one day turn it in to inspiration for others in their own journeys! I want to help motivate others and show them how amazing it feels to believe in yourself!


Training Regimen

Can you give us a short description of your training plan?

Monday – Legs

Tuesday – Chest, Shoulders and Triceps

Wednesday – Back and biceps

Thursday – Legs (Light)

Friday – Full Body Workout

Can you give us a full description of your training per day for a week?

Monday – Legs

 

Exercices Warm up Reps and Series Rest
Squats 1×10 Light weight 4 x 10-12 reps 60 seconds
Romanian Deadlifts 1 x 10 3 x 10 reps 60 seconds
Leg Press 1 x 10 3×10 reps 60-90 seconds
Cable Pull Throughs 1 x 10 reps 3 x 10 reps 60 seconds
Cable Kickbacks 1×10 reps 3×10 reps 60 seconds
Hip Thrusts 1×10 reps 3×10 reps 60 seconds
Leg Extensions 1×10 reps 3×10 reps 60 seconds
Leg Curls 1×10 reps 3×10 reps 60 seconds
Lunges 5×20 reps 60 seconds

 

Tuesday – Chest, Shoulders and Triceps

 

Exercices Warm up Reps and Series Rest
Chest Press 1 x 10 reps 4 x 10-12 reps 60 seconds
Skull Crusher 1 x 10 reps 3×10 reps 60 seconds
Shoulder Press 1×10 reps 3×10 reps 60 seconds
Incline Dumbell Press 1×10 reps 3×10 reps 60 seconds
Cable Tricep Extension 1×10 reps 3×10-12 reps 60 seconds
Dumbell Lateral Raises 1×8-10 reps 3×8-10 reps 60 seconds
Chest Flys 1×8-10 reps 3×10-12 reps 60 seconds
Triceps Kickback 1×8-10 reps 3×10-12 reps 60 seconds
Reverse Flys 1×8-10 reps 3×10 reps 60 seconds

 

Wednesday – Back and Biceps

 

Exercices Warm up Reps and Series Rest
Deadlift 1 x 10 reps 4 x 10-12 reps 60 seconds
Bent Over Rows 1 x 10 reps 3 x 10-12 reps 60 seconds
Barbell Curl 1 x 10 reps 3 x10-12 reps 60 seconds
Seated Cable Rows 1 x 10 reps 3 x 10 reps 60 seconds
Hammer Curls 1×10 reps 3×10-12 reps 60 seconds
Lat Pull Downs 1×10 reps 3×10-12 reps 60 seconds
Cable Curls 1×10 reps 4×8-10 reps 60 seconds
Standing Pull Down 1×10 reps 3×10-12 reps 60 seconds

 

Thursday – Legs (Light)

 

Exercices Warm up Reps and Series Rest
Squats 1×10 Light weight 4 x 10-12 reps 60 seconds
Romanian Deadlifts 1 x 10 3 x 10 reps 60 seconds
Leg Press 1 x 10 3×10 reps 60-90 seconds
Cable Pull Throughs 1 x 10 reps 3 x 10 reps 60 seconds
Cable Kickbacks 1×10 reps 3×10 reps 60 seconds
Hip Thrusts 1×10 reps 3×10 reps 60 seconds
Leg Extensions 1×10 reps 3×10 reps 60 seconds
Leg Curls 1×10 reps 3×10 reps 60 seconds
Lunges 5×20 reps 60 seconds

 

Friday – Full Body

 

Exercices Warm up Reps and Series Rest
Shoulder Raises 1 x 10 reps 4 x 10 reps 60 seconds
Incline Chest Press 1 x 10 reps 3 x 10-12 reps 60 seconds
Bent Over Rows 1 x 10 reps 3 x 8-10 reps 60 seconds
Barbell Curls 1 x 10 reps 3 x 10-12 reps 60 seconds
Skull Crushers 1×10 reps 3×8-10 reps 60 seconds
Leg Press 1×10 reps 3×10-12 reps 60 seconds
Lateral Raises 1×8-10 reps 3×8-10 reps 60 seconds
Chest Flys 1×10 reps 3×10-12 reps 60 seconds
Seated Lat Pull Downs 1×8-10 reps 3×10 reps 60 seconds
Cable Hammer Curls 1×10 reps 3×8 reps 60 seconds
Triceps Dips 1×8-10 reps 3×10 reps 60 seconds
Lying Leg curls 1×10 reps 3×10-12 reps 60 seconds

 

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Nutrition

What’s your attitude to nutrition?

I have struggled with binge eating in the past, so my old diet typically was eating clean Monday through Thursday and then binging all weekend. I have changed that dramatically and now I follow the 80/20 rule, 80% of my diet consists of eating clean and I allow myself a treat every now and then.

What does a typical day’s nutrition look like for you?

Breakfast – 100g Banana, 25g Impact Whey Protein, 1 cup of almond milk

Snack 1 – 2 boiled eggs, 100g berries, 30g Organic Cashews

Lunch – 4 oz Chicken, 85g Broccoli, 100g Sweet Potato

Snack 2 – 100g Fat-free Greek yogurt

Dinner – 4 oz Ground beef, 100g Zucchini, 85g Carrots, 50g Avocado

Post Workout – 25g Impact Whey Protein, 1 cup almond milk

Have you got any nutrition tips?

☐ Stop eating when you are no longer hungry

☐ Allow yourself a treat once a week

☐ Drink lots of water


Supplements

What supplements do you take and why?

Impact Whey Protein – for muscle recovery and growth

BCAAs – for muscle recovery

Pre-workout – for a little energy boost during my early morning workouts


Motivation

What would you say to people who are struggling right now?

Don’t quit! Keep pushing through because if you can push forward in times of struggle you will be unstoppable! The results that come not only physically but mentally are worth it!!!

 

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