In the high-stakes arena of college basketball, Audi Crooks is a name that resonates with talent, determination, and an inspiring journey of self-improvement. Her story isn't just about scoring points on the court; it's about a personal transformation that saw her shed 45 pounds in 12 months, moving from 250 lbs to 205 lbs. This remarkable weight loss is a testament to her perseverance, discipline, and mental fortitude. More than just a physical change, it's a story of reclaiming confidence, building resilience, and reshaping her future, inspiring countless others along the way.
The Turning Point: A Decision for Change
Audi Crooks' journey began with a profound realization: she wanted to feel better in her own skin. “I didn’t like how I felt in my own body,” Audi recalls, reflecting on her initial discomfort. At 250 pounds, she felt like she was constantly battling her own body. Instead of succumbing to discouragement, Audi saw it as a challenge she was determined to overcome. The turning point came during a routine check-up when Audi’s doctor mentioned the impact of her weight on her athletic performance and potential long-term health. “I didn’t want to be known as the player who couldn’t push herself,” Audi explains. “I wanted to prove that I could be a leader-not just in basketball but in my own life." This pivotal moment fueled her determination to make a lasting change.
Laying the Foundation: Setting Achievable Goals
Audi knew she had to change and was tired of feeling unhealthy. She made a big decision, she would lose weight. First, she looked at her daily habits and saw many things that needed to change. But Audi was smart and knew she couldn’t do everything at once. Audi set goals she could reach, small steps that would lead to significant progress. For example, she decided to walk more each day, starting with small increments and gradually increasing the distance. Next, Audi looked at her eating habits. She didn’t go on a crash diet, as those never work for long. Instead, she made small changes like eating more veggies and drinking more water.
The Power of Exercise: Building Strength and Stamina
One of the key components of Audi’s transformation was a strict exercise regimen. Strength training became the cornerstone of her plan. “Lifting weights wasn’t just about toning up-it helped me build muscle mass and burn fat at the same time." But it wasn’t just about the gym. Cardiovascular exercise became equally important. “I started incorporating running, cycling, and even some HIIT workouts into my routine."
Audi’s workout plan was super smart and had three main parts:
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- Heart-Pumping Exercises: First, Audi did exercises to make her heart strong. She loved to run, which made her feel free. Sometimes, she rode a bike instead. But Audi’s favorite was something called HIIT, which stands for High-Intensity Interval Training. In HIIT, you work really hard for a short time, then rest a bit. Then you do it again. It’s tough but quick.
- Muscle-Building Moves: Next, Audi worked on getting stronger. She lifted weights at the gym, which helped her build muscle. Audi also did exercises using her own body weight. She did lots of squats, which are great for your legs. She also did lunges, which help with balance, and she never forgot push-ups.
- Stretchy, Bendy Workouts: Lastly, Audi made sure to stretch. This part was really important, as it helped her avoid getting hurt. She tried yoga, which was hard at first, but soon she loved it. Yoga made her body flexible and helped calm her mind. Audi also did other stretching exercises.
Audi didn’t do all these things every day, she mixed them up so she never got bored. Some days were for running, other days were for weights. By doing different types of exercise, Audi got super fit. Her heart got stronger, her muscles grew, and she became more flexible too. This well-rounded fitness plan was a big part of Audi’s success.
Fueling the Body: A Balanced Diet Approach
Diet played a pivotal role in Audi’s weight loss success. “I wasn’t doing anything extreme. I just started eating more whole foods, cutting out processed junk, and being mindful of portion sizes,” Audi shares. “It wasn’t about depriving myself,” Audi continues. “I wanted to make food a source of energy, not stress." Audi’s new diet had lots of good stuff. She ate whole foods, which are foods that aren’t processed, along with lean proteins that help build strong muscles. She also didn’t forget healthy fats. But Audi said no to some things, she stopped eating junk food and cut out sugar, as these foods can make losing weight hard.
Here’s a glimpse into Audi’s daily meal plan:
- Morning Meal: Audi started her day strong. She often had eggs with spinach. Sometimes, she made a yummy smoothie with protein powder, fruits, and more spinach.
- Midday Meal: For lunch, Audi liked chicken or fish, which are lean proteins. She always added lots of veggies, and she didn’t forget about good carbs, often having quinoa or brown rice.
- Evening Meal: At night, Audi kept things light. She loved big salads with many colorful veggies. She added some protein too, and for healthy fat, she used avocado or olive oil.
- Small Bites: Audi didn’t go hungry between meals. She had smart snacks ready. Sometimes, she ate nuts. Other times, she enjoyed fruit, and Greek yogurt was another favorite.
Audi’s eating plan worked well, giving her body what it needed, plus, the food tasted good, which made it easier for Audi to stick to her plan.
Overcoming Obstacles: Staying Consistent and Mindful
Despite her commitment, the road wasn’t smooth. Audi faced numerous challenges along the way. “The toughest part was staying consistent when results didn’t come immediately. I had to remind myself that progress isn’t always visible, but it’s happening." Audi didn’t just eat well and exercise, she had some secret tricks too. These helped her lose weight and feel great. First, Audi never gave up, she kept going, even when it was hard. This is called consistency, which means doing something every day, no matter what. Next, Audi learned to be mindful, which means paying attention to what you’re doing. When she ate, she focused on her food, chewed slowly, and enjoyed every bite. Audi also took good care of herself, and knew losing weight could be stressful, so she found ways to relax. Sometimes, she tried meditation, which helped calm her mind, and other times, she did fun hobbies.
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The Ripple Effect: Inspiring Others
Perhaps the most profound change that Audi experienced during her weight loss journey was the transformation in her mindset. “I feel more confident in everything I do now-on the court, in the classroom, and with my teammates,” Audi says with a smile. Her journey also inspired those around her, including her teammates. Audi became a role model, not just for her basketball abilities but for her dedication to self-improvement. “Seeing Audi put in the work has motivated me to take my own fitness more seriously,” says her teammate, Riley Johnson.
The Results: A New and Improved Audi
By the end of 2024, Audi had successfully shed 45 pounds, dropping from 250 lbs to 205 lbs. With the weight loss, Audi not only gained muscle definition but also enhanced her stamina, agility, and speed. These improvements directly impacted her game. “I feel quicker, I feel lighter, and my endurance has improved so much,” she explains.
Dealing with Negativity: A Champion's Mindset
Iowa State women's basketball star Audi Crooks, who produced one of the most memorable performances of the past NCAA Tournament, has spoken out about the social media hate she received about her weight during March Madness. Crooks scored 40 points in a come-from-behind first-round victory over Maryland, prompting sports media accounts to share her accomplishments alongside pictures from the game. Many responses in the comment sections, though, focused on Crooks' body, continuing a form of trolling she's endured since high school. In an interview published by On3, Crooks spoke at length about how she dealt with that vitriol and kept a positive mindset. "I think it was hard until I recognized the reality - people can hate but they can’t take away what I just did,” Crooks told On3. She added: “There might be 100 comments about my body or about how I look. But then there are 1,000 about my skill set, about my character, about how I smile and about how I treat other people. So it’s just like I said, no matter what you do, no matter who you are, if you’re doing something worth doing, then somebody’s going to hate on you. It’s just recognizing that and trying to take the bad with the good - and the good clearly outweighs the bad.” With her 40-point display against Maryland, Crooks achieved the second-highest scoring mark in an NCAA Tournament debut all-time. And with three more years of NCAA eligibility, the 6-foot-3 center has helped form a bright future for Iowa State. Following the Maryland performance, Crooks gave an emotional interview in which she remembered her dad, who died when she was 16. "Before every game, I just try to take a moment and I pray, seeking guidance from my father," she said. "I’m just grateful, I can’t say thank you enough to the people that I’m surrounded by," Crooks added to reporters through tears at Iowa State's postgame press conference. "When you're surrounded by people that you love, that care about you, that trust you as much as they do getting you the ball, that speaks volumes to how we play as a unit."
Looking Ahead: Continuous Improvement
Audi’s journey doesn’t end here. In fact, it’s only just beginning. “I’m aiming to keep improving. I don’t want to plateau. I want to keep evolving, both as an athlete and as a person,” she says. Audi Crooks’ weight loss journey-from 250 lbs to 205 lbs in 12 months-is nothing short of remarkable. It’s a testament to the power of dedication, resilience, and the belief that change is possible when you put in the work.
Lessons Learned: Audi's Tips for Success
Audi learned a lot along the way and shares these tips to help others:
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- Maintain Consistency: Keep going, even when it’s hard. Do something every day, no matter what.
- Practice Mindful Eating: Pay attention to what you’re doing. Focus on your food, chew slowly, and enjoy every bite.
- Prioritize Self-Care: Find ways to relax and de-stress.
- Set Realistic Goals: Start with small steps and gradually increase the challenge.
- Find Enjoyable Forms of Exercise: Choose activities you love to stay motivated.