The Circuit: 4 sets
Push-ups to wall balls x 20 reps
Lateral band raises w/lunge/knee drive x 20 reps each
Jumping jacks x 60 seconds
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All posts by Kimberly
Belly Blaster
Whether you want to rock a bikini on the beach this summer or step on stage…
Your abs better be tight! There are 3 essential components of core training to reveal six pack abs. First, you have to train them often. I’d recommend at least 3-5 times per week. Secondly, you have to train them deeply. Choose exercises that will require you to have mind body connection to perform properly. Like this exercise in my workout today, reach throughs. In order to do correctly, you want to try to keep your feet firmly planted on the ground as you reach through. As you will see in the video, it’s not easy!
The third thing you need is a nutritional program that burns fat to reveal your abs!
Keep reading after the video to get the full ab workout 🙂
Complete 3 sets of each exercise before doing the next.
1. V-Ups x 25 reps
2. Reach Throughs x 25
3. Single Leg Toe Touches x 25 each
4. Heel Touches x 30
5. Body Saw Plank x 30
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Metabolic Shoulders
Arnold Press 4×12
DB Forward Raise + Lateral Raise 4×12
Shoulder Press Machine 4×12
Cable Straight Bar Upper Rows 4×12
Lateral Raise Machine 3×12
Metabolic Circuit (complete all 3 back to back, 3 sets)
Battle Ropes 30 seconds
Plank with Shoulder Taps x 30
Push-ups (hands close) x 10
Want to train with me?
Oatmeal Banana Pancakes
Ingredients:
- 1 Tbsp Nikki’s Coconut Butter Spread- Vanilla Cake Batter (melt)
- 1 egg
- 1/4 cup unsweetened vanilla almond milk (or enough for pancake batter consistency)
- 1/2 cup uncooked, Gluten Free Oats (I used Trader Joes)
- 1/3 medium banana
- 1/2 tsp baking soda
Directions:
-In food processor, blend oats, baking soda
-Add all remaining ingredients into the processor
-Blend until pancake consistency
-Cook on griddle with non-stick
Blueberry Topping (opt)
Ingredients:
- 1/4 blueberries
- 1 tsp honey
- 1/4c of water
-In pot, add all ingredient and cook on high until boiling.
-Cook until thickened.
-Pour over pancakes.
Macros (without topping)
Serving size: 2 pancakes
Can eat these for pre-workout or as a HIGH carb refeed meal.
Calories 384
Protein 14g
Carbs 45g
Fat 18g
Potassium 350g
Fiber 8g
Egg white muffins
These portable energy-revving muffins are great to make in advance and use throughout the week! Ready in 40 minutes, Makes 12 servings Ingredients: 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 Instructions: 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. Just need competitor diets and recipes? Request a free nutrition consult. Click here. |
Turkey Spinach Meatballs
Ingredients:
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.
Enjoy!
Macros (for the meatballs, sauce, and spiraled sweet potato/butternut squash
Calories: 432
Protein: 33g
Carbs: (from veggies) 44g
Fat: 14g
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.
Ingredients:
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
Directions:
Blend all ingredients together.
Macros:
Calories 212Â 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.
Enjoy!
Ingredients
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
Directions:
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
Macros
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
Directions:
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
Macros
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!
