All posts by Kimberly

Answers to 5 Frequently Asked Questions About Figure & Bikini

If you have never stepped on stage before, I am sure you have tons of questions!

Here are answers to the some of top ones I get about  competing for the first time:

Q: How long does it take to be ready for a figure or bikini competition? 

A: Depends on your current weight (how much body fat you need to lose) and the amount of muscle you need to develop to competitive. For example, you need to lose 20 pounds. The average girl loses 1-2 pounds per week. So, it would take 10-20 weeks. I’d split that time in the middle and shoot for 16 weeks. That way you have some wiggle room for training set backs and illness that would. You should choose prospective show dates based on how long it will take for you to lose the weight and create the right shape the judges are looking for on stage.

Q: What is the difference between figure and bikini? And how do I know which one is better for me? 

A: Bikini competitors have less muscle than figure athletes and more of an “curvy shape but lean. The judges are critiquing bikini athletes on overall healthy body symmetry. A bikini athlete should not be overly muscular or have striations in their muscles. Should look a bit more “soft” than figure or bodybuilding competitors but not have excess body fat. Figure competitors have a good amount of muscle and have a more “square” shape. They should not have striations like in physique and bodybuilding classes. The class that will be best for should be based on your current body type and training style.

Q:Which supplements should figure and bikini athletes use to cut body fat off safely? 

A: Common fat loss stacks can include fish oils, fatty acids like CLA, caffeine, green tea extract, L-carnitine, vitamin C, magnesium, and fiber.

Q: How many workouts do competitors need to do each week?

A: Figure competitors should train with weights at least 5 days and hit the major body parts at least once per week with a pick-up day for lagging body parts. Depending on the phase of training, figure competitors will train 6-7 days a week and split up sessions (2 x day). Bikini competitors combine several body parts together in one workout, have lighter training volume than figure, and train 3-4 days a week with weights. The final phases include more circuit training and short sessions HIIT cardio.

Q: What are the judges looking for? Any tips for placing in the top 5? 

A: The judges are looking for an overall toned and balanced physique. A few tips to place in the Top 5 is to have the right amount of muscle for your class, good stage presence, the right level of leanness, and be able to execute those poses with ease! Confidence is key!

I know this is just the tip of the iceberg but I do answer more specific questions about contest during a free Competitor Consult <<<

Burn More Calories With Circuit Training

How to do the workout:

30-35 minutes on the circuit + cardio bursts (see below)

30-35 minutes of HIIT Cardio (2:1 intervals)

The Circuit = 7 exercises + 3 Minutes HIIT Bursts | 3 sets

*Complete all the exercises back to back for stated reps. Once you finish the circuit, do 3 minutes of high intensity cardio (on any machine or body weight) IMMEDIATELY after each set. Then rest 1-2 minutes between the circuit + cardio burst. Complete 3 sets. Should take you 30-35 minutes.

*Choose light to moderate weights depending on the exercise

*After you finish the 3 circuit/cardio burst sets, do another 30-35 minutes of HIIT intervals (2:1 intervals)

Box jumps or DB step ups x 20

DB plank rows x 20

Decline medicine ball oblique twists (see photo above) x 20

Medicine ball pop squats x 20

DB squats to overhead shoulder press x 20

Medicine ball push-ups x 20 (can do on your knees)

DB lateral lunges with bicep curl x 20

*3 minutes of HIIT cardio

Repeat all this 3 times!

This is advanced training and works best as part of a COMPLETE training & nutrition plan.

Check out these ladies who got amazing results with my customized circuit training!

 

 

 

 

If you’d like to get a personalized circuit training, nutrition, and supplementation program to reach your goals, set up a consult with me today! 

Oatmeal Power Bars

This recipe makes 8 bars

Ingredients

2 cups gluten free oats

1 cup vanilla protein powder

4 tbsp peanut butter

1/2 cup unsweetened almond milk

2 egg whites

1 cup apple sauce

2 tsp baking powder

Preparation Instructions

1. Preheat the oven to 180°C.

2. Combine all ingredients and blend well.

3. Spoon into a greased and lined tin and cook for about 15 minutes.

Nutritional Content Per Serving

Macros per bar:

Calories 257 | Fat 8g | Carbohydrates 23g | Protein 24g

Did you like this recipe? Leave a comment. I love hearing from you!

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Healthy Sweet Potato Pie

Healthy Sweet Potato Pie

Ingredients

15 oz sweet potato puree

1- 3/4 cup milk of choice (good with canned coconut milk)

2 tsp pure vanilla extract

2 tbsp coconut oil OR more milk of choice

1 Tablespoon plus 2 teaspoons of Truvia Brown Sugar

2 tsp cinnamon

2 tsp nutmeg)

1 1/2 tbsp rolled oats (use food processor to make into flour consistency)

1 1/2 tbsp ground flax

1/4 tsp + 1/8 tsp salt

Instructions

Preheat oven to 400 F and prepare a pie crust in a 9-inch pan (I list a crust recipe below that you can use if desired). Blend all pie ingredients until completely smooth – or you can use oat flour instead of oats and stir by hand. Pour the filling into the crust, then bake 30 minutes on the center rack. Don’t open the oven door but turn off the heat and leave in the closed oven another 30 minutes. Take out the still-underbaked pie and let it cool. Then transfer the pie uncovered or very loosely covered to the fridge, where it will firm up after 5-8 hours or overnight.

Optional Crust Recipe – Or you can use your favorite pie crust instead of the one below:

1- 1/2 cups Gluten free all-purpose flour
1 tsp salt
2 Tablespoons plus 1 teaspoon Truvia brown sugar

1/2 cup canola or vegetable oil (80g)
2-4 tbsp water (I used 3)

Preheat oven to 200 F. In a large mixing bowl, combine dry ingredients. Add the oil and stir. Add water as needed until it just sticks together but is not yet gummy. Press evenly into a 9-inch pie pan. Put the crust in the oven and immediately increase the temperature to 350 F. The crust will rise, so either use pie weights during baking or just press the pie crust back down after baking. Bake 15 minutes. Let cool. Then use in the above sweet potato pie recipe.

Macros: 240 calories (per slice), 30g carbs, 4g fat, 4g protein, 3g sugar, 4g fiber

Get training and nutrition coaching here.

Get a Full Workout In 30 Minutes

Not enough time to do your full workout? We all get short on time at some point during the week. Here’s a quick circuit workout I created that will hit all your muscles and shred some serious calories!

Time: 30 minutes

Calories: 300 (or more)

 

 

 

 

 

 

 

 

 

 

How to do the workout:

*You can use one 15 pound med ball for the whole workout

Circuit – perform each exercise in the circuit 20 reps. Complete 3 sets

***Between sets – 30 seconds high knees, 30 seconds burpees. Then take a 30-60 second rest***

The workout:

Med ball slams 20

Kettle swings 20

Pop squat with DB bicep curls (stand on top of riser, then jump out to squat and back up with the bicep curl. 20

Jumping jacks with DB shoulder press (front press, up and down) 20

Med ball pull over to knee hug  20

Balance ball alternating oblique crunches 20 (10 each side)

Want to step on stage? Grab my exclusive Contest Prep Cheat Sheet!

 

 

 

3 Signs You Might Need A New Coach!

 

 

 

 

 

One of the best decisions I could have ever made was hiring a coach after placing 13th at my first Nationals back in 2011.

Being a personal trainer and prep coach, I spent an enormous amount of time helping other athletes, so my own training had begun falling short.

Having a coach allowed me to focus on getting the work done vs. creating the path.

Being coached provided accountability that was the key to me going pro!

Whether you are looking for a coach or currently have one…

Here are 3 signs you DON’T want to ignore:

#1 They don’t take any initial or ongoing assessments.

The first step in the coaching relationship is to take some initial information about you.

IF you have paid for a coach to work with you and all they did was send you out the printed program, this should raise a huge red flag!

A quick questionnaire about your current health & fitness level should be completed prior as part of the process and photo included for assessment.

I include a complimentary phone call before I begin working with a client to ensure coaching is a good fit for their goals.

#2 They ask you to do things that are not healthy or safe.

I want to share a quick excerpt from a Facebook message I received from a prospective client about her nightmare experience with a coach.

It’s heart wrenching and speaks for itself 🙁

“This coach had me on 2 hours of cardio a day (sometimes I did this sometimes I didn’t because I didn’t have the energy), no more than 1,000 calories a day and a diet of only chicken and broccoli, then fish and grapefruit and spirulina.

Some of my teammates were only on spirulina water and a grapefruit a day. I trained for over 6 months, while I lost some weight–I don’t think I gained muscle, gained the weight back, lost a love for working out, and had to deal with a host of psychological issues.

My coach would constantly give negative motivation pointing out the fat in my stomach, saying I wasn’t losing enough (even though I was losing 1-3 lbs a week) and put me on a fruit only fast…” 

A fruit fast???

Bottom line, listen to your gut instincts. If it doesn’t sound right to you, ask questions. You should be able to trust your coach and the information that is given to you.

#3 They don’t respond to your emails or calls.

As part of your program, there should be scheduled calls and/or emails weekly to track your progress and ensure you are making the right adjustments.

If you can’t get your coach to answer your questions or give productive feedback, there is no way you will end up with a stage ready body!

I’ve been blessed to work with some of the best coaches in the industry and help hundreds of women realize their dreams of winning figure and bikini competitions.

I hope these tips help you choose the best coach for your needs.

If you’d like to chat with me about coaching, my calendar is about to open for new clients. I’d love to help you!

Schedule A Free Call Now<<<

5 Reasons Menopause Really Sucks

Have you just about thrown in the towel because of menopause?

Many of the women who reach out to me are convinced that menopause is keeping them from getting a competitive body.

Well, there’s no way around it…

Women go through menopause in their 40s or 50s. But that can vary widely. One study found that half of the women in the U.S. reach menopause before age 52. Menopause happens when you haven’t had a period for 12 straight months and you aren’t pregnant or sick.

Here are 5 reasons why menopause sucks…

#1 Hormones begin fluctuating and cause us to store more fat.

#2 Due to age and/or decrease in physical activity, we start losing muscle.

#3 It’s hard to get quality sleep and that’s linked to weight gain.

#4 Insulin resistance increases as we age and that makes losing weight even more difficult.

#5 Fat storage shifts from hips and thighs to the belly. The worse!

But if you are like me, (I’m 51) you are going through perimenopause. Perimenopause is the menopause transition and begins several months or years before menopause. It usually starts in a woman’s 40s, but can start in her 30s or even earlier.

If you are over 40, currently competing, or trying to hit the stage for the first time…

You need to understand how to deal with the affects that menopause could have on your training timelines.

After competing in my first pro show back in 2017 at the age of 47, I decided to take a year long break from the stage. But after a year, I couldn’t seem to get back into my normal prep groove.

This is when I started trying to understand more about perimenopause and menopause. I too was convinced this is what was keeping me from hitting the stage again.

Even though I had all the symptoms and it made perfect sense that losing weight and putting on muscle would be harder…

I had to be honest with myself.

I was not putting in the same amount of work in the gym.

I was loosey goosey with my diet.

I was not managing my schedule to get enough sleep.

I was making a ton of excuses for starting and stopping my prep.

And none of these things are medical…

This was me-a-pause!

I had taken a pause from everything after my first pro show. Even the basic fitness habits that keep me in pre-contest shape (140-145lbs).

So, I said, “that’s it!” I’m hitting the stage when I turn 50 years old!

I reached out to a coach like me for accountability. Someone who wouldn’t let me make excuses and miss my timeline!

For 16 weeks, I hit that gym like a BEAST and my diet was on point because I had to check-in and be accountable to my goals.

The photo on the left was taken the week I started my prep at 157 pounds and 17% body fat. The picture on the right was taken a few hours before stepping on stage. I weighed 127 pounds and my body fat was less than 6%!

Schedule a FREE Breakthrough Call <<< 

After making this comeback at 50 years old, I now know that peri/menopause doesn’t have to control my actions. It doesn’t have to keep us from achieving our biggest fitness goals and living our best life.

The key is to take action quickly. You have to say enough is enough. It’s time

to take control back and get serious about reaching your goal. Whether you want to compete or just get rid of excess fat to look and feel sexier, schedule a FREE Breakthrough Call with me. I’ve opened up a few appointments over the next 48 hours or so for you to get back on track.

There are some specific things you have do right now to avoid gaining more weight and losing muscle. During this FREE call, I’ll share them with you and help you create a blueprint for the stage…or not!

Schedule A Breakthrough Call <<< Enough is Enough!

Ab Workout and Cardio Circuit

Follow me on Instagram for daily/weekly workouts!

Part one: Warm-up exercise (see photo) x 4 sets

Dynamax side throws x 15 each side

 

 

The Ab Workout x 3 sets 

Ab crunch machine 1 superset with decline sit ups (15 each)

Ab crunch machine 2 superset with Roman chair leg lifts (15 each)

Hyper-extensions (low back) superset with leg lifts with hip ups (15 each)

The Core Cardio Circuit (see video) x 3 sets

Sled push – up and down turf x 2

Kettle squats w/cleans x 15 reps

Med ball slams x 15 reps

Follow me on Instagram for daily/weekly workouts!

New Workout: Back, Abs, Biceps

Back | Abs | Biceps

Warm-up: Lat pull down front & back combo 3×12 (light weight)

The Workout

Assisted pull ups superset with hanging leg lifts 3×15

DB bent over rows superset with lying crunch bench 3×20

Face-pulls superset with seated crunch machine 3×15

Low row machine superset with mountain limbers 3×20

DB pull overs with glute squeeze (see video below)
superset bench oblique knee-ins 3×12/20


Lying reverse crunch with hip lift (see video below) superset with reverse crunches 3×15


Hyperextensions with DB curls x 3×12 (see video below)

Incline bench DB curls x 3 sets

Need help losing fat and building muscle? Get a Breakthrough Coaching Call today!