Interview With Shannon Ditmer
Transformation of the Month - October 2009
Interviewed by: Tammy Renee'
WP: This inspirational interview is about how Shannon went from 138 to 107 to compete in her first competition. After 5 1/2 months of constant dedication and hard work, Shannon enters her first competition and won 1st place in Master's Figure, 1st in Open Figure Short Class, and won the Overall Figure title. Since then, her career has shot off.
Congratulations on winning our 'Transformation of the Month'. How does it feel to be considered for such a title?
SD: I am ecstatic about receiving this title and so honored that you have chosen me! I want people to hear my story and know that anything is possible.
WP: They need to hear your story. It is so inspiring. Can you tell our readers a little about what who you are, what you are made of, and where you came from?
SD: I am a very busy woman. I am a single parent and have been since my son was 8 months old and he is now 12. I work a full time job in the Pharmaceutical industry and also manage my own rental property. So, as you can see I am always on the go! Since my divorce years ago, I have learned to become very independent and have realized I can not rely on anyone but myself to get me to where I want to be in life. I have learned that I if I need something done around the house such as painting, yard work (including mowing) or even lying tile, I better figure out how to do it myself. I love challenges and am not one that you will find sitting around on the couch watching TV. People ask me when do I the time to exercise and I tell them that I don't sit around and watch TV at night. My health is more important to me than that. I'm a national news junkie though.
WP: What percent of body fat did you begin with?
SD: I don't really know what my body fat was because I did not have it measured. I do know what the scale was saying and that was 138 lbs. I know this may not seem like a lot, but I am 5'3" and most of my clothes were not fitting so I knew I had a problem!
WP: How much do you weigh now?
SD: My weight, right now, is 119 lbs. This is, of course, my weight in the off-season. When I did my first figure competition, I was 107 lbs.
WP: Did you decide to go with a Personal Trainer, self knowledge, or a gym
SD: I have the most amazing personal trainer that I am sure you are very familiar with, Jennifer Hendershot. I have followed her for years and when I decided it was time to get serious I know, without a doubt, that she was the one who would get me the results I was looking for.
WP: Did you have a support group helping you or did you do this alone?
SD: I did have a support group. My son was one of the biggest supporters. Every time I was tempted to eat unhealthy, he was right there jerking the bad food of my hand! He was always reminded me of the final goal and would say, "Do you want to look bad on stage?" My other support group was my group of trainers-PHAT GIRLZ team. This is the trainers that work with Jen Hendershott as her PHAT GIRLZ team. They are Heidi Sullivan, Latisha Wilder, and Sandy Lentz. They were always there for me by text, phone, or email when I had questions or needed a kick in the butt!
WP: What made you decide you were ready to transform?
SD: I have worked out on and off for the last 15 years but recently I had gained some weight and was not able to fit in my clothes. I had ankle surgery and gained even more weight recovering from that. I refused to buy new clothes when I had plenty hanging in my closet. I had also become disgusted with myself and was not happy going out in public with the way I looked. I did not even want to wear my bathing suit and that is really bad living in Florida by the beach. My friends and family will be glad to tell you how I always wore shorts over my bathing suit bottom. I would not take them off when I would get in the water because I just was not confident with my thighs and butt. I finally said enough is enough. Several years earlier, in 2007, I saw an ad for Jen Hendershott's Phat Camp and decided I was going to go. I looked at the pictures on the internet and it looked like it was a group of girls from various fitness levels.
I remember feeling very intimidated the day I headed off for my first camp. I was also on the edge of my seat because I could not believe I was going to meet Jen Hendershott after seeing her in magazines for so many years. What an amazing experience it turned out to be. Jen was the girl-next- door with her down-to-earth personality, along with her ability to motivate and encourage. I have been going to the camps every year since; it is the best girls weekend!
So, that is why I contacted her to enroll in the 'Get Phat Online' program when I needed more to learn a lifestyle modification. This is a program for everyday people that teach you how to eat correctly without having to "buy" certain foods. The program is customized to your individual needs and has a cardio and weight lifting plan, as well. The 'Get Phat Online' program has changed my life! I worked with Jen's trainers and staff and they outlined a cardio, weight, and diet program for me. Following several weeks of training on the program, I became amazed at how much better I felt physically & mentally. After I would complete my morning cardio, I always felt like I can conquer the world, no matter what it throws at me that day. It wasn't long before my clothes started loosening up and that was the motivation to keep going.
WP: What was the biggest challenge you faced while going through your transformation?
SD: Time management was the biggest challenge for me. You have to be very disciplined in your everyday life to fit in the training, raising my son and working full time. I learned that it is all a mental thing of how tough you are and how bad do you want it. Everyone says they do not have time to work out, but they somehow have time to do other things in their life, like watching TV or playing on the internet. That is one thing I do not do. I feel my health is the number one priority in my life so that I can live longer and enjoy life to its fullest. If you want it bad enough, you will find the time and motivation to do it. I would go to bed at 9:30 at the latest so that I could get up and do my first cardio session at 5:45 a.m. Then, I would work all day and then head back to the gym in the evening for more cardio and weight training.
WP: Did you take any type of supplements during this time? If so, which ones did you take?
SD: Yes, I did and I feel they are what helped me each day with energy and to make the gains I needed to compete. Scivation, PGN, & Primaforce products. They are Xtend, Whey Sensible, Glutaform, Estracort, Trimfat, Elastamine and Essential FA's. The Xtend is out of this world! After winning my first show, I was offered a sponsorship with them, which of course, I said yes! Now, I am doing product demos of the supplements in gyms and nutrition stores. I love meeting people at these demos and hearing the stories.
WP: How does your life compare now to before your transformation?
SD: My life has been crazy insane since I won my first Figure competition. Don't get me wrong, I am not complaining. I love it this way.
WP: What type of effects has your transformation caused?
SD: I am so much more confident in every part of my life. I feel healthier, look better and really want to help others realize they can do it!
WP: Do you believe that people can 'spot reduce'? Please explain your answer.
SD: Absolutely not! I think this is the biggest misconception with women. I am constantly having someone ask me, "How do I get rid of my belly fat or fix my arms so that they do not swing in the wind when I wave." It is all about the diet and, of course, cardionad weights. Women especially need to watch their sugar & sodium content. It is the sodium that kills us ladies!
WP: Did it ever come a time that you came to a 'stand still' in your progress? Please explain.
SD: No. My trainers were constantly changing things up for me so my body never knew what was coming next. I think this is the biggest problem when people try to do it alone. They get stuck in the routine of doing the same exercises or not pushing them selves as hard as they should to get the results. I love having somebody that holds me accountable and I know my trainers will call me out if I am not pushing the way I should.
WP: How long did it take for your complete transformation?
SD: I started on February 1st, 2009 and did my first show on July 18, 2009. So, it took about 5 1/2 months.
WP: Can you give me an example of your current workout?
SD: I do 45 minutes of cardio every morning at 5:45 am. I do aim to do cardio 7 days a week.
I work one body part a day and train 5 days a week.
Legs-4 sets of each exercise
20 step-ups
20 walking lunges
15 leg curls
20 leg press
15 leg extensions
15 dead lifts
WP: How does your diet compare now to before?
SD: It is way different. First, no more drive-thru! I used to go to the drive-thru's once a day because I am always on the go and with my job, I am constantly on the road. Now I prepare all my food for the week on Sunday. It takes me a few hours, but I usually catch up on any shows that I DVRed while I am cooking. It is great having it all cooked on Sunday, so each morning I reach in the fridge and grab my food for the day and throw it in my cooler. Since I am on the road all day, I stop at the local convenience store and use their microwave to cook my oatmeal or warm up my food if needed. I have also incorporated healthy cooking for my son. I am purchasing sugar-free items for him and using healthy recipes. You can find these recipes on my web page. I know that I need to set the example for him and incorporate healthy eating habits in him now for later in life. His new favorite snack at night is rice cakes with Naturally More Peanut Butter or Nutella.
WP: Can you break down your daily diet into a sample diet for us?
SD: Off-season diet:
Meal 1 egg whites or oatmeal with blueberries or veggies
Meal 2 yogurt and rice cake
Meal 3 chicken and more veggies
Meal 4 steak or talipia with whole ehat tortilla and more veggies
Meal 5 protein shake
Meal 6 chicken, veggies, and sweet potato
Meal 7 proteins shake or yogurt
WP: What have you accomplished since your transformation?
SD: I have competed in 2 shows and won the Masters Overall title in both.
WP: What would you like to say to motivate others to transform their lives?
SD: It is a lifestyle modification and not only will you look better, but you are improving the number one thing...your health! Once you get to the point that you are depressed about the way you look or your doctor is telling you about your high blood pressure, high cholesterol, and diabetes and what that means for your life expectancy; do something about it. You can do it and you just have to push throw it and it will become a lifestyle change for you. It is not a diet, it is a lifestyle change and you will get opposition to it but you can stand proud knowing you have exceeded your goals and you are healthier and going to live longer to enjoy those special times with your family.
WP: I adore how you stated that. That couldn't have been said any better! What competitions have you entered and what place did you take?
SD: My first show was Jen Hendershott's All Women's Weekend. I took 1st place in Master's Figure, 1st in Open Figure Short Class, and won the Overall Figure title. My second show was Deke Warner's Florida State show. I placed 1st in Master's Figure 30 & over, 3rd place in the Open Figure Short Class, and won the Master's Figure Overall title.
WP: How does your routine and life changes when you go from pre-contest to off season?
SD: I took the past 4 weeks off and have not done much training at all to give my body time to relax although I have still been eating somewhat clean. I just started back last week doing 1 hour of cardio everyday and will start weight training again in a few weeks. I really love the high I get from training, so I just can't stay out of the gym and eating clean makes me feel so much healthier.
WP: What do you like and dislike about competing?
SD: So far, I can't say there is anything I dislike about competing. I love being on stage and the have met so many wonderful other women at the shows. I have become very good friends with a few of the competitors and we in regular contact, talking about upcoming shows, dieting and any struggles we may be experiencing.
WP: What would you change about the Judges in the competitions?
SD: I think it is awesome that there are several Judges so there are multiple opinions making the decisions on placing. All my experiences with the judges have been great and I love the honesty they give on what you need to improve on to continue on your fitness journey.
WP: Are you aiming for a Pro -Card? If so, tell me what you are planning to reach your goal.
SD: Absolutely! In the off-season, I am working on putting on more size. I qualified for Nationals so I wanted to be prepared for the caliber of women I will be competing against on that stage. Then, I plan on doing several more shows next year and we will see what happens from there. Jen Hendershott & Phat Girlz will continue to be my trainers as aim for that Pro-Card.
WP: From your past contests, what have you learned you need to correct or work on for the physique you are aiming for?
SD: The judges at both shows said that my symmetry is dead on but, I just need more size. So that is my goal to develop a more muscular physique.
WP: What are your strengths and weaknesses in your physique? How are you attempting to correct them?
SD My abs are my strength. I hate to say this because I know some competitors have to really work to get those abs to lean out, but that has always been something that has been easy for me. I feel that my weaknesses are developing my back. I need more size and I have to really work hard to get my back to respond. I am lifting heavier in the off-season with fewer reps to overcome this.
WP: What problems have you had as far as staying motivated and disciplined to stick with your workouts?
SD: Staying motivated is easy for me because I love the feeling of challenging my body in the gym. When I finish my morning cardio, I feel like I can conquer the world no matter what it may throw at me that day. If I go several days with out doing some kind of training, I feel like I am loosing my direction and I want to constantly get better. It is that challenge that keeps me motivated.
WP: What problems did you have to overcome in order to stay on track with your fitness program?
SD: When I am preparing for a show, sometimes I refrain from going to get together at friends houses, especially if there is drinking and eating going on. Sometimes I can handle it and I just take my own food and I am fine. Other times it is too much temptation for me so I choose not to go. But in saying all that, when I am preparing for a show, my head is so into it that I can stay pretty mentally strong and keep thinking of the final goal.
WP: What keeps fitness interesting to you?
SD: Mixing up my routine every workout is what keeps it interesting to me. Sandy Lentz does my cardio and I never know what she is going through at me each day. She mixes it up all the time with different machines, sprints, and bleachers. I remember the day when I used to think I was getting a good cardio workout while reading a magazine or watching the TV. Not anymore!!! She kicks my butt so much that it is everything I can do to concentrate on getting thought the workout, but I love it that way!
WP: Tell me something about yourself that no one else knows. It's just between us, no one else will know. Ha-ha.
SD: You are really going to love this one. When I was in elementary school I used to compete in Rubik's cube competitions. How funny is that? I am still pretty good at it but not as fast as I used to be years ago.
WP: Oh, that brings back to many memories! How have you, mentally and physically, changed over the years?
SD: Before my divorce, I was very dependent on other people and was more of a follower. Through the years, I have become the exact opposite. Now, I am extremely independent! I do not like to rely on anyone and hold myself accountable for getting things done. I am constantly on the go and like to try new challenges and adventures. Growing up I swam on the swim team for years and years. I hated it and only did it because my parents forced me to. Now I look back and wish I could go back and do it all over again because I would push myself to be the best that I could be rather than just going through the motions. Physically I am in the best shape of my life and am proud to say that since I will be turning 39 in October. I want to be able to continue to say that I am in the best shape of my life each year as I get older.
WP: Any shout outs?
SD: Of course! Jen Hendershott has changed my life! Her motivation and down-to-earth personality is amazing. She really wants all of her clients to succeed. I also want to thank the Phat Girlz team of trainers that works under Jen-Heidi Sullivan, Latisha Wilder, and Sandy Lentz. They are the ones that plan out my diet, cardio, and weight training each week. I can't say enough about how all of them have helped me reach my goals!
WP: Who had the most impact on you in your life thus far?
SD: My parents, with out a doubt, had the most impact on me. I was raised in a conservative southern Baptist home. My Mom was always there for my sister and I and my Dad was always the one pushing to be the best that you can be and continue to improve in whatever path you choose.
I remember when I told my Dad that I was going to compete in my first show his response, "Oh that is a real Christian thing to do. You can gather that I will not be coming to your show." This about broke my heart. Several weeks later, he did a complete 360 about the idea of competing. He loved the idea that I was working towards a goal. He ended up driving from south Florida to South Carolina to watch my first show. Both of my parents were at my second show and my Dad is really into the sport now and wanting to learn all about it. He realizes now that you are being judged on your physique and symmetry and that it is not just some T & A show. He has become one of my biggest supporters and is completely behind me all the way in trying to get my Pro -Card.
WP: Wow! What an inspirational story! What were you like in high school?
SD: We moved around a lot growing up, although my Dad was with the same company until he retired. So, I went to 3 different high schools in 3 different states. I had to learn to adjust quickly and make new friends. I still keep in contact with several of those friends through the wonderful internet.
WP: Please describe a typical day for you. What is your daily routine like?
WP: If I were to open your fridge and kitchen cabinets, what would I find in them?
SD: Eggs, chicken, flank steak, veggies, yogurt, and fruit mainly.
I do have to say that I do have cookies and chips in the pantry for my son and his friends. Our house is usually grand central station for him and his friends and they are growing boys; constantly eating. I am trying to make healthier choices for him and teach him more about food in moderation.
WP: If I were to walk into your house and have a look around, what type of fitness equipment would I find?
SD: I have a stair stepper, exercise bands, several sets of dumbbells, a step, and a jump rope.
WP: What are your hobbies outside of fitness?
SD: My hobby outside of fitness is spending time with my son, family and friends. I want my son to experience a variety of things, so we go to the beach; since it is only 15 minutes from my house, amusement parks and type of physical activity out doors.
WP: Where are you going from here? What are your future goals for your career, this industry, and your physique?
SD: I want to take this all the way! I want to continually grow with the industry and become a recognized face over the next few years. Pro-Card is my ultimate goal, but I would like to get into fitness modeling, as well. I love my sponsorship with PGN, Scivation, and Primaforce and want to promote their products and help others see what benefits they can gain from them. I love the industry and want to become more involved in any way possible.
WP: How do you make time for yourself? How do you relax and hide from the stress of the world?
SD: My time for myself is my training. That is my stress reliever. It amazes me when people say they are so tired after work and how do I have the energy to go to the gym. It is the gym that gives me the energy and makes me feel better. I have 10 times more energy throughout the day since I have started training and eating regularly. You just have to make it a priority and a habit and you will see the benefits and amazing changes it will have on your life and you will wonder why you did start doing this earlier.
WP: The interview is coming to a close now. Is there anything that you would like to add prior the end of the interview?
SD: Thank you so much for this opportunity! I want to offer your readers to contact me. If I can help anyone with their fitness questions, please feel free to contact me on my web page. I am adding a section on my web page so that I can update anyone interested in knowing when I post new recipes I can notify them by email.
WP: We are delighted to have you featured as our 'Transformation of the Month'. Thank you for taking the time out to hold this interview with us. We wish you the best of luck in the future.
