All posts by Kimberly

TRX Med Ball Circuit

The TRX is one of my favorite training tools because your body is the machine. That makes it an awesome functional workout tool! It allows you to tailor the amount of workout load to your specific goals. When I’m training for a competition, its an integral part of my program and progression.

The med ball is another functional tool that can be thrown into any workout to uplevel your ab game!

How to do the workout:

-Do each exercise back to back without a break.

-Take a 30-45 second break between sets

Tools you need:

The TRX

Med Ball (8-10lb)

Workout #1 x 3 sets

TRX single arm rows x 10-12

Med ball mountain climber x 50

TRX chest press x 12-15

Med ball leg raises x 10 each leg

Want me write your workouts every week? Join my online membership & community here.

Advice For Peak Week

Contest Prep Secrets includes a post show plan that covers the 4 weeks it takes to transition back to a healthy you!

DOWNLOAD CONTEST PREP SECRETS INSTANTLY <<< Save $50 use code: peakweek

Contest Prep Secrets includes a post show plan that covers the 4 weeks it takes to transition back to a healthy you!

DOWNLOAD CONTEST PREP SECRETS INSTANTLY <<< Save $50 use code: peakweek

3 Changes to My Prep That Start Tomorrow!

I’m feeling pretty calm this show…

Mainly because I just competed 7 weeks ago and still in my zone 🙂

Today my weight is 134 pounds, 5.9% BF.

Last show, I weighed 137 pounds 2 days before, so I’m excited to see improvements in my conditioning!

Here are my progress pics…

 

Here are 3 of the major changes I’m starting tomorrow to PEAK this Saturday!

-Increasing cardio and splitting into 2 segments (morning and night)

-Increasing reps to conditioning ranges

-Increasing my current water

I’m also DECREASING or cutting out some things all together…

There’s more adjustments you can do during the final weeks of prep to continuing progressing, but not everyone needs to do them or should.

When the time comes, having a detailed PEAK WEEK program is critical to take the stress out of your final days to the stage 🙂

I’ve created a detailed 7-Day Peak Week program that breaks down the food, supplements, cardio, water, and training to bring in your best package.

It’s included in my step-by-step COMPLETE Figure & Bikini training system, Contest Prep Secrets!

PLUS you get access to me for questions in our private Facebook group 🙂

AND to celebrate my PEAK WEEK – enjoy this $50 discount!

CONTEST PREP SECRETS   <<< 

How to Eat Like A Competitor

1. Determine your goal: Muscle growth or Fat Loss

Before you begin dieting, you need to establish your goal. For muscle growth and fat loss, there is a different nutritional breakdown. When a competitor is focusing on putting on muscle mass, they eat more calories–split almost evenly between the macros. In the fat loss phase, the calories may be adjusted lower with most coming from protein.

2. Figure out your maintenance calories (the calories you need for bodily functions plus exercise).

First, determine your Basal Metabolic Rate (BMR).

For a simple guide, I recommend you add 300-500 calories to your BMR to maintain your current stats.

To ADD muscle – I recommend you eat between 12-18 calories per pound of body weight.

To CUT body fat – I recommend you eat at your BMR to jump start your metabolism to burning stored fat. Do not eat below your BMR more than 1-2 weeks as fat/weight loss will stall. Eating a bit below and above your BMR is a good way to cycle calories coming in as you adjust your training & cardio.

3. Calculate your macros.

Divide your daily calories up by 3 macros: Protein, Fat, Carbohydrates (carbs)

To ADD muscle – Here’s a good macro breakdown:

40% protein, 30% carbs, and 30% fat

To CUT fat – Here’s a good macro breakdown:

50% protein, 20% carbs, 30% fat.

4. Create your meal plan.

Now that you have the approximate calories and macros for each goal–create your meal plan. I’d start with a 5-6 meal-a-day structure. Limit processed foods, choose lean cuts of meat, and vary your starchy carbs & vegetables to get all the nutrients your body needs.

Still confused about competitor dieting?

I’ve made it super easy for you today!

You can download my complete competitor training program, Contest Prep Secrets, that includes the diets plus the key to mastering you macros for the stage! Save $50 if you get it today!

BUY CONTEST PREP SECRETS <<< Today Only $97 (reg. $147)

Plyo Leg Workout

How to do the workout:

-Complete each exercise back to back in a circuit

-Each exercise uses DB’s

-Choose light to moderate weight (have a couple of sets of DB’s 5-10 pounds)

-Take 60-90 second rest between circuit sets

-Do 3-5 sets

The Workout

DB jump squats x 20

DB jump lunges x 20

DB burpees x 20

DB jumping jacks x 20

DB push-ups with rows x 20 (balancing on DB’s, complete push-up, then row. Alternate arms)

Did you like this workout? Please share it with your friends 🙂 Thanks!

Do-it-yourself contest prep plan <<<

Competitor and Non-competitor coaching with Kimberly<<<

 

Cali-Flour Chicken Pizza

6 Ingredients

  • 0.25 cup, Organic Roasted Garlic Pasta Sauce
  • 4 oz Chicken Breast
  • 1 tablespoon, organic refined coconut oil (for sauteing the veggies)
  • 0.50 ounce, 4 Cheese Mexican Cheese
  • 1 Crust, Sweet Red Pepper Cali-Flour Pizza Crust
  • 1 oz, Grilled Onion and Bell Peppers

Directions:

  • Pre-heat oven 375
  • Heat pizza shell for 5-7 minute, let cool 5-10 minutes.
  • Saute the peppers and onions in the oil until lightly brown.
  • Grill chicken breast, then cut in small pieces, shredded
  • Spread the pasta sauce on the crust in a circular motion
  • Add the chicken and veggies
  • Sprinkle cheese on top
  • Bake in the oven another 5-10 minutes
  • Let cool for 5-10 minutes

This recipe is low carb and KETO friendly.

Makes 4 servings (slices)

Macros:

Per serving – 134 calories, 11g protein, 3g of carbs, 8.7g fat, 325mg sodium
Did you like this recipe? Please share it with your friends 🙂 Thank you!

Do-it-yourself contest prep plan <<<

Competitor and Non-competitor coaching with Kimberly<<<

The True Cost of Competing

So, you’re ready to step on stage…

Awesome!

But what many first timers don’t realize is how much it will cost. This is one of the most expensive hobbies lol.

But if this is your dream, it’s worth it!

Just be smart about the money you spend for your show and map it all out like your training. Of course, some things you can try to do yourself, but its the little details in the end that will keep you from bringing your best package to the judges. Like doing your own make-up & tanning – this will probably be nightmare unless you are a make-up artist or tanner for a living 🙂

Check out this list of competitor expenses for contest prep. From this list, you can do more research to create a detailed budget sheet. A complete expense sheet and even more helpful competitor checklists can be found in my e-book prep guide. Clicking this link will save you $50 that you can use for other things you’ll need 🙂

Now here’s that list…

Food (not optional)

Supplements (not optional)

Gym membership (not optional)

Coach (highly recommend)

Contest Prep Plan (not optional)

Posing sessions (highly recommend)

Posing heels (not optional)

Competition bikini (not optional, needs to be regulation suit)

Stage jewelry (not optional)

Hair & make-up (highly recommend)

Competition Tan (not optional)

Contest registration (not optional,  you pay per class i.e. novice, open, masters)

Federation fees (not optional, varies per organization)

Hotel (optional based on show location)

Airfare (optional based on show location)

Typically, a new competitor should expect to spend $2,000-$4,000 her first show. Take this list and make a spreadsheet with the actual costs.

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Do-it-yourself prep guide<<<

Contest Prep Coaching <<<

 

 

Stability Ball Workout

The Workout

Complete these 6 exercises in a circuit format either by time (30 seconds each) OR by reps (as stated).  Complete 3-4 sets.

1. Stability ball push-ups + crunch, 20 (see video)
2. Stability ball DB wall squats + bicep curls, 20
3. Stability ball crunches, 30
4. Stability ball + bench dips, 15
5. Stability ball hyperextension, 20
6.Stability ball hamstring curls, 20

Did you like this workout? Great! Please take the time to SHARE using the links below 🙂

Get more training options here <<<

 

4 Exercises for Wider Lats

Wide grip bar low rows  (make to have full release and squeeze at the chest)- 3 sets of 6-10 reps, heavy as you can lift with good form and slow tempo

 

 

 

 

 

 

 

Single Arm rows (make to have full release and squeeze at top) – 3 sets of 6-10 reps, heavy as you can lift with good from and slow tempo.

 

 

 

 

 

 

 

Wide grip pull-ups (can do assisted, make to have full release and squeeze at top) – 3 sets of 6-10 reps, heavy as you can lift with good from and slow tempo.

 

 

 

 

 

 

 

 

 

 

 

 

Wide grip lat pull downs (make to have full release and squeeze at the  bottom) – 3 sets of 6-10 reps, heavy as you can lift with good from and slow tempo.

Get a full competitor training program here<<<

Get online training with me here<<<