All posts by Kimberly

Egg white muffins

egg white omelets





These portable energy-revving muffins are great to make in advance and use throughout the week!

Ready in 40 minutes, Makes 12 servings


Oil spray

4 scallions, minced

2 carrots, shredded

1/2 red pepper, minced

1/2 zucchini, shredded

14 egg whites

4 whole eggs

1/2 tsp basil

1/4 tsp oregano

1/2 tomato diced (optional)

Dash sea salt and pepper


Preheat oven to 375°F. Coat a 12-muffin tin with a little oil to prevent sticking.

Combine vegetables in a big bowl. Fill each muffin tin 2/3 full with vegetables.

Whisk eggs and seasonings in a large mixing bowl.

Use a 1/3-cup measuring cup to scoop egg mixture and pour slowly into each muffin tin. Egg mixture should fill tin the rest of the way. Bake 30 minutes or until muffins have risen and are slightly browned.

Macros per serving:

Calories: 56

Protein: 7 g

Fats: 2 g,

Carbohydrates: 3 g,

STORAGE TIP: Muffins will keep up to one week in the refrigerator or can be frozen. If freezing, allow to thaw in the refrigerator overnight.

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Turkey Spinach Meatballs


2 cups shredded (food processor) spinach

1 pound of ground turkey (93% lean)

1 egg

2 packets of Quaker oatmeal 

2 TBS of 4 C Grated Parmesan Cheese

1/4 cup onion and bellpepper diced

1 TSP of crushed garlic

2 TBS chopped cilantro

1/8 TSP sea salt

1/8 TSP black pepper

1 jar of 365 Organic Italian Herb pasta sauce (Wholefoods)

Makes 6 servings (2 meatballs in sauce over veggie noodles)

The Meatballs:

-Preheat oven to 375 degrees

-Line cookie sheet with foil, spray with non-stick

-Lightly saute garlic, onions, and bell peppers.

-Mix all ingredients in a bowl

-Take big spoonfuls and place on cookie sheet

-Cook for 20 minutes (it will finish cooking in the sauce)

The Sauce:

Pour jar of sauce in pot and add meatballs.

-Simmer for about 20-30 minutes

The Noodles:

-Boil package of spiraled sweet potato, butternut squash or I did both for this recipe.

-Serve sauce over noodles.


Macros (for the meatballs, sauce, and spiraled sweet potato/butternut squash

Calories: 432

Protein: 33g

Carbs: (from veggies) 44g

Fat: 14g 

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Green Smoothie Of The Day: Mango, Strawberry, and Hemp

When I make green fruit smoothies, I like to add a healthy fat source.

Today, it was hemp hearts.

What so great about hemp?

Hemp seeds have high levels of vitamins A, C and E and beta-carotene and are rich in protein, carbohydrates, minerals and fiber. It’s also a good source of protein, fiber, and omega-3 fatty acids. They are delicious, easy to prepare, and can be added to many of your favorite foods.

To increase the protein of my smoothies, I add a scoop of vanilla Nuzest Protein Powder (vegan). Today’s smoothie is LOW in sugar (hard with fruit smoothies), high in protein, and low fat.


1/3 cup frozen mangos

1/3 cup frozen strawberries

2 cups of spinach (or kale)

10 oz of water

Little ice

1 scoop of vanilla protein powder

1-1/2 TBS hemp hearts


Blend all ingredients together.


Calories 212 Protein 17gCarbs 18gFat 7gSugar 8g

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Shrimp Fried Butternut Squash Rice

I love shrimp fried rice but not all the carbs!

So I came up with an amazingly delicious alternative you are going to LOVE!

It takes about 10 minutes to make. 



1/2 cup riced butternut squash

1 large brown egg

5 cooked shrimp (I use the frozen ones)

1oz green peas

1/4 cup of diced onion and bell-pepper

1/2 TBS coconut or olive oil

Optional 1/2 TSP liquid aminos or 1 TSP low salt soy sauce


In a non-stick skillet or wok, add oil, diced bell-peppers, peas, onions, and riced butternut squash

Saute until butternut squash soft - about 5-7 minutes

Take out of pan and set aside

Add liquid aminos, shrimp and just let it brown a bit (it's already cooked)

Push to side of skillet

Add egg, scramble

Now, bring back veggies, mix all together

Makes 1 serving


Calories 363

Protein 25g

Carbs (from veggies) 24g

Fat 20g

Potassium 230mg

Did you like this recipe?

I can design a custom meal plan that includes recipes, and even desserts! 

Gluten Free Sweet Potato Pie (dairy free too!)

This is the first time I made a low fat, gluten and dairy free sweet potato pie!

But don’t tell my mama I changed her recipe lol.

Its so delicious and guilt free!

Here you go!

Pie Filling Ingredients

1 TBS egg whites (can make it Vegan by omitting egg, I’d a bit of baking powder for rising)

Splash of unsweetened almond milk

1/3c of sweet potato puree

1 TSP Truvia Brown Sugar Blend

1/2 TBS Smart Balance (non-dairy butter alternative) – room temperature

.25 TSP cinnamom

.25 TSP nutmeg

Crust Ingredients

2 gluten free graham crackers (mine had 50 cals each)

1 TSP Smart Balance


Preheat oven 350

In bowl, blend all pie ingredients together (I used a hand blender)

Set bowl aside

In food processor, add the graham crackers and process until almost flour consistency

Add smart balance

Coat ramekin with non-stick, form the crust on bottom and up the sides

Cook in oven 5 minutes

Add the pie filling, can save some crushed graham cracker to sprinkle on top

Cook 30-40 minutes or until toothpick comes out clean


Calories 194

Protein 3g

Carbs 35g

Fat 5.6g

Sugar 10.7g

The Magic Formula For Results

To lose enough weight and body fat to step on stage, you need the FORMULA.

If you are struggling week after week, this post will REVEAL the exact areas of your prep that you need to focus on for maximum results.

Contest prep requires understanding where you are now, where you need to be, and how to get there.

I’m going to share a little snip from my client Raquel’s check-in form to help you put it all together.

We are in week 4 of her custom 16 week coaching program…

By the way…

You and/or your coach should be tracking  measurements, weight, and body fat to ensure you bring the right shape, size, and symmetry to the stage.

So here it is…

The magic formula is finding the sweet spot between your food and workout calories. And then knowing how to adjust it to bust through the dreaded plateaus.

Raquel gets her whole plan updated based on check-in emails & calls, photos, etc.

She was super EXCITED about her stats and success this week. See below a little excerpt from her check-in doc:

We are 12 weeks out and on track to reach our goals.

Are you on track?

If you want to find out where you are now, where you need to be, and how to get there...

Let's chat. In about 20 minutes (or less), I can FIX your prep!

Chest Shoulder Ab Workout


1. Incline hammer press, 45-second rest in between

2. Incline or flat DB fly, 45-second rest in between


1. Dumbbell Military Press: 60-second rest in between

2. Barbell front Raises (elbows slightly bent raise only to shoulder level, hands shoulder width apart): 60-second rest in between

3. Dumbbell Lateral Raises: 45-second rest in between (every other week do single arm raises)

4. Rear Delts machine: 45-second rest in between


1. Ball Crunches & reverse crunches on flat bench 3x25 reps done as a superset: 60-second rest in between supersets

Did you like this workout?

It's part of the Contest Prep Secrets Figure & Bikini Prep training system.

This workout is in the FIGURE section pages 34-38, Weeks 5-8.

Vegan Banana Split Shake

I know alot of folks are looking for great non-dairy, vegan, gluten-free protein shake recipes!

This morning, I made my favorite sweet treat, a banana split. But with a fraction of the calories of the real one lol.

The Ingredients:

2 scoop Nuzest vanilla protein

Use code “kimberly15” to save 15% on Nuzest proteins and bars!

1 TBS of Nikki’s dark chocolate coconut butter spread

1 small banana

1/2c frozen strawberries

8-10 ounces of 30 calorie unsweetened vanilla almond milk

ice cubes


Blend all ingredients extra creamy. I use the Ninja Auto IQ which blends every type of shake perfectly on it’s own!!



Calories 343 | Protein 25g | Carbs 36g | Fat 12g

Hey, need a custom meal plan with the right MACROS? I can create competitor diets based on how you want to eat! Vegan, Vegetarian, KETO, Low Carb, High Protein, High Fat, and more! You’ll also get custom dinner, lunch, breakfast and DESSERT recipes as a bonus!

Figure or Bikini?

If you have never competed before or even attended an event…


You may not know the difference between the competitor categories.


There are 5 categories for women. Bikini, figure, fitness, physique, and bodybuilding. 


The top 2 categories most women fit into are figure and bikini.

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Here’s a quick overview for each:


Bikini Competitors are required to have: 


· Balance and Shape

· Overall physical appearance

· Complexion, skin tone 

· Poise

· Overall Presentation 

 Figure Competitors are required to have: 


· Small degree of muscularity with separation (no visible striations)

· Overall muscle tone with shapely lines

· Overall firmness 

· Not excessively lean

· Healthy appearance 

So how do you know which category is best?

Here’s what I tell first timers…

Pick the category that fits your body style/genetics. 

If you already have a good amount of muscle and like a more heavier driven weight program–figure would be a better fit. 


If you are naturally lean and don’t put on muscle easily, bikini could be a good fit for you.


Now that you know which category would be best for you, it’s time to begin training!


It’s very important to follow the right program for figure or bikini to end up with the type of body the judges want to see in their Top 5! Click the button below to schedule a FREE Coaching Call with me!

Leg Mash Up

Today’s workout includes circuits and supersets.

Make sure to use challenging weight, good form, controlled tempo, and stay hydrated!

Here’s the workout, enjoy!

Circuit #1 (all 3 sets)

Activator: Hydrants against the wall x 15 ea leg

Stiff leg deadlift with alt. single leg deadlift (combo) x 10

Smith machine squats x 12

Spiderman jump lunges x 10 ea leg

Circuit #2 (all 3 sets)

Activator: Hyper-extension w/2 count hold x 12

DB step ups x 12 ea leg

DB curtsy lunges x 12 ea leg

DB plie squats x 12

Superset #1 (all 4 sets)

Leg extensions x 12

Jump lunges x 20 (jumps)

Superset #2 (all 4 sets)

Leg curls x 12

Adduction machine x 12

Get competitor OR non-competitor coaching here.

Did you like this workout? Leave me a comment 🙂

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