All posts by Kimberly

Are You Losing Fat or Muscle?

As a newbie figure athlete, the focus at the beginning of training is all about losing weight…

But did you know the “scale” can not accurately tell you what you lost? It will fluctuate daily and should only be part of the many assessments taken throughout your figure prep.

There are several variables that go into gaining muscle and reducing body fat (simultaneously) that I will totally breakdown in my 5-Step Stage Ready System but here are a few tips to ensure you are losing fat and not all your hard earned muscle!

Keys to losing fat, not muscle:

  • Keep lifting progressively. Strength training builds muscle & endurance. If you are following the right lift program, it will also help you stick to your diet due to an increased metabolic rate.
  • Balance your macros correctly. Eat whole unprocessed foods 95% of the time and starchy carbs like rice, oats, and grains 3-4 times a day. Don’t cut fat or carbs out of your diet all together.
  • Watch the cardio. Although cardio does ramp up fat loss, it needs to be in the right amounts and adjusted properly throughout your prep.

Keep in mind that 5 pounds of muscle takes up less space than the same amount of fat. So if you are following a good prep program, your muscles will be bigger and you will look leaner.

And the funny part is, if done correctly, you can actually lose LESS weight than you thought and still create the physique the judges are looking for in their top 5!

Get the right workouts, cardio, meal plans to build MUSCLE and burn excess FAT in Contest Prep Secrets <<< 

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Chest & Delts Workout

3 Tips for Training Chest & Shoulders

Tip #1 – Include decline and incline chest exercises to connect with shoulder muscles. This provides even more separation in your front pose.

Tip #2 – Hit your front delts with close grip shoulder presses and pulses.

Tip #3 – Add supersets of shoulder and chest exercises, see below workout.

The Workout:

Incline press machine superset with RD flye machine 3×10-12

Incline bench press 3×10-12

Decline chest flyes (see photo above) 3×10-12

Smith machine close grip shoulder press 3×10-12

DB seated laterals superset with DB frontal raises 3×10

Upper BB or straight bar rows 3×10

Lateral shoulder raise machine 7×15 reps, 30 second rest between sets.

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Figure & Bikini: 4 Phases of Prep

First and foremost, your training routine needs to fit YOUR needs. That means you should train specifically for your physique. If you carry more weight/muscle in your lower body, then don’t train heavily in those places.

Use higher reps, or circuit training, to cut down those areas that need to be a bit smaller. On the other hand, if you need to add fullness to a particular area, use heavier weight, harder resistance, and do fewer reps.

As for cardio, remember the key word: balance. If you’re trying to lose 1 pound per week, adjust your cardio to meet that goal. Use a heart rate monitor. You want to be within 60-85% of your maximum heart rate. Stay in that range for the full duration of your cardio training.

If you have big legs and you don’t want muscle, don’t do stationary bike or stairs. Try incline treadmill walking. Incline cardio digs into your glutes and thighs. Think about where you need your body fat to come off; don’t under-stimulate or over-stimulate. Try to avoid utilizing the same cardio machine to prevent bulking any part of your body.

There are 4 phases of training: (1) Growth (2) Shape & Balance (3) Fat Loss and (4) Peak Conditioning.

It’s a pretty detailed process but I want to give you a broad overview now to help you see where your training should be focused in the beginning. Learn more about the whole process here.

For Figure

The key to a good competition figure is balance. Your back should V-taper from the shoulders to the waist, and then have small sweeps to the quads. Try to look at your body objectively. Ask yourself what you need to do to create that structure, and then tailor your workout to meet your needs. Figure athletes want to hit every body part once per week and then recapping upper and lower body.

If you need to put on size, use 6-8 rep ranges. For maximum size & definition, use 8-12 rep ranges. You can take longer rest periods to add more weight.

Building sets (i.e. reps 12/10/8/12) – Your goal is to add weight as you go down in reps and keep it back at the top. If not, you can revert back to original weight.

You want to have a good amount of leanness and separation but no muscle striations (that is bodybuilding and physique).

For Bikini

The judges at bikini competitions aren’t looking for muscle density. So do 15-20 reps for toning and shaping. If you are looking to gain, decrease reps and increase weight. Use independent machines and dumbbells; that way, each side of your body has to work hard to keep up. If you can’t get in at least 12 reps on your first set, simply remain at that weight for all your sets.

Bikini athletes generally begin their prep with split routines 3-4 days a week, so that you work one half of your body on one day and the other half on the next workout day. You can train abs 4-6 days a week.

To create the shape for your class, it’s all about angles.  For example, not every back exercise is the same or should be used depending on what part of the back you are trying to build or shape for your show.

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You can get my proven Figure & Bikini Prep guide that breaks down all 4 phases of workouts & cardio, how to figure your macros (with diets pre-made to match), supplements, and has 24/7 team support in our private Facebook group!


Keto Waffles














1.5 scoop of vanilla Ultimate Muscle Protein

1/3 cup egg whites

1 whole omega 3 egg

splash of water or almond milk (if needed for waffle consistency)


-Heat waffle iron and spray with non-stick

-cook until light indicates it’s done and a little longer for crispier waffles.

Top with fruit (if on your meal plan) or sugar free syrup to keep it low carb/keto.


Calories 264 | Carbs 6g (5 net carbs) | Fat 9g | Protein 40g | Sugar 1g | Sodium 213mg

Get 20 pre-designed competitor meal plans with 3 macro options for EACH calorie count! Low carb, moderate carbs, and high carbs (1200-2000 calories). Vegan & vegetarian option included.

Figure & Bikini Diets <<< $67 (reg. $127)

Back & Abs Workout 6-20-17

The Workout: Complete 3 sets of each SUPER or TRI-set below.

Pull-ups (to failure) superset with DB bent over flyes 20

Wide grip pull downs 20 superset with Dynamax slams 30

Underhand lat pull downs 20 superset with DB renegade rows 15 each arm

Bent over rope pull overs 20 superset with Med ball Russian twists 50

BB or Olympic bar underhand rows  (see pic) 15 superset with V-bar low row 20

DB or kettle pull-overs (flat bench) 20 superset with leg lifts (flat bench) 30

TRI-set: Rope crunches 30, decline sit-ups 30, hanging leg lifts (to failure)

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3 Tips to Pick The Right Suit

Avoid light colors or pastels.

The lights on stage are very bright and will wash out light colored suits against your skin. Deep rich shades of blue, red, purple, and green are good color choices.

Choose a flattering bra cup.

Many women lose alot of fat in their breasts and need a more molded bra. You can use gel inserts and stuffing to fill out your cup. If you have breast implants, make sure your suit provides enough coverage from all angles.

Keep stone design simple, not distracting. The more stones on your suit, the more expensive and that will not win shows. Focus on a simple design that highlights your physique but doesn’t take away from it. You don’t want the judges remembering the suit more than you.

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Contest Prep Secrets <<< Build a Body for the SUIT!



4 Ways to Beat Low Energy

Exercise is supposed to make you feel energized, not zap it out of you right? But being tired after exercise makes sense because we burn calories which deplete the body of energy. When you’re tired, your body is craving rest and nutrients to repair your muscles and energize you. If you are feeling run down, it can keep you from hitting the gym consistently which will slow your progress. Here are 5 tips to increase your energy levels during and after workouts.

Make sure you eat before and after. For workouts less than an hour, you want to eat carbohydrates that are absorbed fast like half a bagel or English muffin. For workouts longer than one hour, you want to eat a carbohydrate that takes longer to digest like a banana.

Drink enough water. Feeling lethargic is also caused by dehydration. Working out makes you sweat, so it’s necessary to replenish that water lost during training.  A good rule of thumb is to drink at least half your body weight in ounces and add more on training days.

Sleep more. If you are not getting at least 7-8 hours of sleep per night, this will only make your muscles more tired. Avoid late night workout sessions too if preventing you from getting in enough sleep.

Add rest days. If you are training almost everyday without a break, that will definitely wear you down quick.  I recommend taking at least 1-2 full days of rest. Listen to your body, take a break when you feel its needed.

As a general rule, make sure you get checked out by your doctor before starting any new diet or exercise program. Getting a check-up could  uncover any underlying medical reasons that could be making you tired.

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Training Tip to Fix Your Tush


So, you have probably done a barbell deadlift before right?

The problem with them is sometimes your hips don’t go back far enough to activate the glutes.  It’s not how much weight you use for deadlifts, but your form that matters.

Here’s a little trick to make sure you are targeting the tush…

Use a wall (or a machine like I did in this video) to limit how far back you can go. Take a slight step forward.  Once your butt touches the wall, then begin lowering the barbell. You should feel a more intense pull of those butt muscles. On the return, you want to squeeze the cheeks lol.

Complete slow & controlled movement on the way down and slightly faster on the return.

Did you like this tush tip?

I’ll be creating full workouts with ninja tips each month for my members! If you want to get notified when the MEMBERS ONLY site opens, click here.

Karen lost 10 pounds and 14 inches off her waist!

I love sharing client success stories!

Karen signed up for my 12 week coaching program and we just finished week 9…

All I can say is wow! Keep reading below to see her photos!

Here’s where Karen started:

Weight 148.5

Waist 46

Thigh 27

Hips 42

Calf 16

Week 9 stats:

Weight 138.7

Waist 32

Thigh 25

Hips 40

Calf 15

She lost an amazing 14 inches off her waist at the navel! Karen said “I could not believe it, I kept measuring it lol.”

Check out her before (left) and after (right) photos:


I laughed so hard when I read her text today…

That’s the thing about finally getting results. YOU are willing to go beyond your comfort zone to reach success.

All it takes is a made up mind and a committed coach. That would be me 🙂

If you are READY, let’s chat about how you should structure your program for success.


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