A foot injury derailed Wendy Fortino's Olympic aspirations in 2008, cutting short her promising career. The injury could have marked the end of her career, but instead became a turning point in her sporting career.

Fortino went on to compete in the sport, where she attained quite the success. She was able to attain IFBB Pro status and ended up becoming a four-time Bodybuilding, Figure & Fitness Championship winner. That kind of shift doesn’t happen by accident, but sheer hard work.

Life and career of Wendy Fortino

A naturally competitive spirit from a young age helped Fortino excel in gymnastics and track and field.

" I have been obsessed with being fit and in shape since I can remember. I loved beating boys in arm wrestling and push-up contests, and loved showing off some definition in my arms so that I could feel like a powerful girl and not be bullied by the boys."

With her promising track and field career abruptly derailed in 2008 due to a fracture in her foot, that too just before the Olympic Trials, her resilience pushed her in a new direction.

Her then-boyfriend and now husband, Matt Allen, a bodybuilder himself, introduced her to bodybuilding and trained her for her first Bodybuilding, Figure, and Fitness show. Wendy was immediately drawn to the sport.

Titles won by Wendy Fortino:

After winning several fitness competitions as an amateur, her IFBB journey started in 2012, and ever since, she has competed in many competitions.

1. NPC San Francisco Championships in 2008 - 1st
2. NPC Contra Costa Bodybuilding, Fitness, and Figure Championships in 2009 - 1st
3. NPC San Francisco Bodybuilding, Fitness, and Figure Championship again in 2011 - 1st

IFBB titles:

1. 2013, California Governors Cup Pro Figure - 2nd
2. 2014, IFBB Emerald Cup Pro - 3rd
3. 2014, IFBB Wings of Strength Chicago Pro - 2nd
4. 2014, Tahoe Pro Figure - 2nd
5. 2015, IFBB California Governors Cup Pro - 2nd
6. 2015, IFBB Wings of Strength Chicago Pro - 2nd

While she has since stepped away after 2015, she has stayed close to the sport through her role as a coach. She is also active online and posts fitness content, focusing on building strength, conditioning, and lifestyle-based fitness.

On her Instagram @wendyfortino, she has over 16k followers. She is also an entrepreneur, as he co-owns Cyberbodyshop, an online coaching brand, along with her husband Matt Allen.

So how did she achieve all that? By following a carefully curated training program.

Wendy Fortino's full workout routine:

As a coach and professional, her training has transformed through times, here's a snippet of it.

Her training begins at 4:30 am in her home gym, with a 45-60 minute cardio session. Later, after work, she goes to the gym to do a training session that can make any grown person cry.

1. Deadlift - 4 sets of 6-8 reps with 2-3 minutes of short rest between sets.
2. Bent-over Barbell rows - 4 sets of 8-10 reps with 1.5-2 minutes of rest between sets.
3. Single arm dumbbell rows - 3 sets of 10-12 reps with 1.5 minutes of rest.
4. Close-grip lat pulldowns - 3 sets of 10-12 reps with 1.5 minutes of rest.
5. Seated cable low rows - 4 sets of 1-12 reps with 1.5 minutes of rest.
6. Straight arm pullover - 3 sets of 12-15 reps, with 60 to 90 seconds of rest.
7. Underhand lat pulldown - 3 sets of 10-12 reps with a 90-second rest.
8. Unilateral lat pulldown - 3 sets of 10-12 reps with a 90-second rest.
9. Wide-grip lat pulldown - 3 sets of 10-12 reps with 90-second rest.
10. Back extension - 3 sets of 15-20 reps with 1 minute rest between sets.

Fortino's Arms workout routine:

Biceps:

• Standing alternating bicep curls
• Incline bicep curls
• Standing barbell bicep curls
• Barbell preacher curls
• Dumbbell hammer curls
• Cable rope hammer curls

Triceps:

• Standing cable triceps extension
• Angled (leaning) cable triceps extension
• Unilateral dumbbell triceps extension
• Unilateral cable triceps extension
• Flat bench skull crushers
• Incline skull crushers.

Diet:

Although Wendy does not follow a strict or named diet plan, she prioritizes protein along with healthy fats.

One of her staple meals includes tilapia with brown rice and Brussels sprouts, and once in a while indulges in peanut butter.

While Fortino's story is that of evolution in the face of adversity, what will be your takeaways from her journey?

Written by

Ruwa Javed

Edited by

Joyita Das