Turkey & Sweet Potato Chili

Turkey & Sweet Potato Chili

This is a delicious & savory low carb twist to turkey chili – no beans!
High in fiber and full of important micronutrients.Makes 4 servings

 
Ingredients

 
Non stick cooking spray
1 medium yellow onion
1/2 large zucchini
1 pound of 94% lean ground turkey
3 TBS chili powder
2 TSP ground cumin
1 TSP oregano
1/2 TSP table salt
14oz can reduced-sodium diced tomatoes
3/4 cup baked or steamed sweet potato (i baked mine more sweet!)
1/2c water

 
Directions
1. Spray the pot or dutch oven with non-stick and warm over medium heat
2. Add onion and zucchini cook until onion softens stirring occasionally
3. Crumble in the ground turkey and cook for about 2 min stirring often until lightly browned.
4. Stir in the chili powder, cumin, oregano, and salt until uniform.
5. Stir in the diced tomatoes, sweet potato, and water until uniform. Bring to a simmer, starring frequently
6. Cover, reduce the heat to very low, and simmer, slowly, staring occasionally until thickened a bit, about 20 minutes. Serve, hot.

Macros per serving:

Calories – 250
Protein – 27g
Carbs – 19g
Fat – 8g
Fiber – 5.5g

Notes: You can swap the turkey for ground beef, bison, or chicken, and the sweet potato for pumpkin.

Schedule a Get Stage Ready Assessment to learn more about my competitor coaching program!

CLICK THE LINK TO BOOK YOUR CALL <<==

Fixed or Flexible Dieting for the Stage?

Are you wondering how to structure your diet to build a Bikini, Wellness, or Figure body that can actually win?

Because, make no mistake…

Competitions are about hard work and taking home a trophy.

You need to know from the beginning the best way to eat for your body to achieve the final stage look.

There are many approaches to competitive dieting.

Should you follow a fixed or flexible diet?

Being super strict or fixed on the wrong diet or method can cause unnecessary plateaus.

Following a flexible diet with too many “trap doors” can cause bingeing and weight gain.

During the upcoming challenge, I will be discussing several diet methods that could be helpful (or harmful) to your overall success.

Click the link below to save your seat:

www.5dayprepchallenge.com

What I will say right now is that there are 4-5 phases of contest prep.

…and each portion of your prep goes through those specific phases.

There are over a dozen areas of a competitor’s program that needs consistent tracking and adjustments.

Of all those areas, the diet can be the most tricky.

Don’t worry, I will be breaking it all down during the challenge.

www.5dayprepchallenge.com

Hope you can join us!

3 Competitor Training Perks You Need In 2024

Are you looking to transform your fitness routine without committing to a stage-bound bikini competition?

I know that many women in our community prefer achieving a sculpted body without the spotlight. Well, great news – you don’t have to endure a strict diet or spend endless hours in the gym to elevate your fitness in 2024!

Let me share 3 competitor training perks you need next year:

  1. Aesthetic Transformation: Naturally, we all want to look and feel better in our clothes. Our structured program with defined timelines can help you witness a quicker change in your physique compared to traditional weight loss approaches. Even those not interested in competitions appreciate the accelerated progress.
  2. Rapid Fat Loss: Our progressive competitor training is designed to break through plateaus and expedite fat loss while preserving muscle mass. If you’ve been struggling with stubborn fat or stagnant results, this could be the breakthrough you need.
  3. Boosted Confidence: The higher volume and increased strength in competitor workouts contribute to improved confidence. Many women embark on competitor training not just to get fit but to feel energized and assured that they’re making the most of their gym sessions.

If you’re considering a fitness program overhaul and want to unlock the secrets of strength and nutrition used by competitors, our new Train Like a Competitor (TLC) Membership might be the perfect fit for you. Check out the link below to discover more about the program launching in January 2024!

It’s time to unlock the strength and nutrition secrets used by competitors in my new Train Like a Competitor (TLC) Membership. Click the link below to learn more about this amazing program launching January 2024!

www.trainlikeacompetitor.com

How to Ruin Your Prep in the Final 24 Hours

Most women who have never trained for a competition will need to take between 12-16 weeks to prepare depending on their current fitness level.

And wouldn’t it be a shame to train so hard for that long and totally make rookie mistakes at the end that could have you coming up short in front of the judges?

Heck, even some seasoned athletes make tiny mistakes that have a huge impact on how they place at finals. I see it all the time–figure girls who missed the final benefits of peak week those last hours of their contest prep. Sometimes it can be the smallest thing you forget to do…

New figure and bikini competitors may not be aware of the last steps to the stage unless they are following a detailed prep program or have a coach.

But I will share with you the top 3 mistakes (there are more unfortunately) that can keep you out of the FIRST CALL OUT for sure!

⚠️Mistake #1 Not getting your nutrition right (it starts the day before). What you eat the day of your show is not random. This is not the time to start eating treats and letting your hair down because you made it this far. Managing your water, carb, calorie, fat grams and when you take them in–is critical to bringing full muscle bellies that will give you overall balance and wow the judges.
 
The day before your show–eat fibrous carbohydrates through lunch, and then introduce a good amount of complex carbohydrates with your dinner.  Depending on your desired level of leanness–how much sugar these carbs have need to be assessed.
 
The day of your show, make sure you eat something for breakfast with carbohydrates. The next meals are specifically based on when you hit the stage. Your carb up meal should be eaten based on stage time. Getting this wrong can land you in the last call outs.
 
⚠️Mistake #2 Not finding the right water & sodium balance (end up looking too soft or lean). When you start cutting water is very specific the day before and during your competition. The one secret I will share with you regarding water is that you need to drink just as much as your peeing out. That means if you stop peeing, you are not drinking enough water and at risk for dehydration, which can give you an awful case of cramps. I have seen competitors not come back for finals due to severe cramping and abdominal pain from not drinking enough.
 
⚠️Mistake #3 Not paying attention to your program (getting distracted). I know you are going to be so excited the day of your competition and link up with other girls you meet competing for the first time. I will say that for a couple of my shows, I got caught up in the backstage drama and forgot to eat, drink, put on my final coat of tan, and glaze. I even forgot to put on my jewelry at finals for my first Nationals in Vegas!
 
So you can imagine I was feeling off knowing I had forgotten some key elements I needed to shine on stage. I have even seen athletes turned away because they missed their line-up. The expediters call your number a few times and don’t go looking for you! Pay attention to what you need to do and where you need to be at all times.
 
I’m not saying don’t have fun–but continue to focus on your program goals and the steps you need to be successful will allow you to walk out on stage feeling confident.
 
And remember, the ultimate mistake would be not showing up with a stage ready body. Peaking only happens when you have followed a progressive plan all the way to the stage. Want to make sure you get everything right?
Click the button below to schedule a consult with me.

How to Choose the Right Category

Before you get too deep in your contest prep training Kimberly,

I wanted to make sure you are following a plan based on the right category.

Competitions for women are broken up into 6 categories or divisions.

More than likely, you will fall into Bikini, Wellness, or Figure.

I want to give you a guide to pick the one best for your body.

During my upcoming free 5-Day Contest Prep Challenge, you’ll get a downloadable guide to to pick the best division for your body.

I’ll also go over in detail each category and the training methods to use.

If you can’t make all the live training sessions, no problem!

You’ll get the challenge details via email and replays will be posted.

CLICK HERE TO REGISTER TODAY! << Get The Guide

Heads up, registration is closing soon…

Hope you can join us!

-Coach Kim

P.S. Quick question, are you a “tweener” like Jessica? That means you possibly could do well in one or more divisions. But Jessica really wanted to do figure even though other coaches had told her to do bikini. After following my system, she was able to put on enough muscle to land in the winner’s circle!

Join the challenge to get the guide! <<<

💖Love Your Legs Workout

To build your legs, you should include the big box exercises on the leg press, squat rack, extension, hack, curls, etc. machines.

But don’t sleep on the light training days!

There is a huge benefit to adding a shaping and toning day with light to moderate weight movements. You want to include a workout like this (plus 1-2 foundation leg workouts) to continually chip away at excess fat and increase definition in your wheels 🙂

Here is a sample conditioning workout I’ve given my clients to tighten and tone while we are building or maintaining muscle.

Warm-up: 5-10 minutes on Stair Master, Elliptical, or Treadmill

Lateral Band Lunges |  3 sets 15 each side

Cable Kickbacks – Can do at home with bands | 3 sets of 20 each

Bosu or Squat Jumps | 3 sets of 15-20

Lateral Lunge with Hop | 3 sets of 15-20 each

Want to compete? Or just want the body of a competitor?

Book a stage ready consult to see how I can help you reach your goals!

STAGE READY CONSULT WITH KIM <<

Meal Prep 101: Keep It Simple

Many of you ladies ask me what I eat or how I meal prep. Over the past 11 years, I have learned alot of methods & tips to make food prep simple. Bottom line, if you are not consistent with your diet, no amount of meal prep will help.  This is an actual picture of my fridge right now.  Here’s how I prepped 12 meals in LESS than an hour.

First step was to order groceries from Instacart that morning (your local grocery store). I use the oven, microwave, and air fryer to cook most of my food…

Proteins: 

Lemon Garlic Chicken – Wegmans prepared  (5-6 large breasts) – zero cooking time

Wild caught Haddock (5 large filets) – 12-15 min cooking time

Carbohydrates:

Microwavable Organic Brown Rice – 60 seconds per cup

Yams/Sweet Potatoes (4-5 medium potatoes, thick sliced) – 30-35 min in air fryer

Vegetables/Green:

Fresh/Steam in bag green beans – 5 min in the microwave

Steam in the bag broccoli – 5 min in the microwave

Multiple things were cooking at once with my containers ready on the counter. Within 40 minutes all foods are ready and divided up.  I eat 2 of them a day and other meals are oats, fruit, eggs, nuts, protein bars (if on my plan) and protein shakes.

Simple right?

What is not so simple is knowing the right calorie and macro structure to have at each stage of prep and when to adjust.

If you know need help setting up a training program that includes solid nutrition and supplementation, schedule a chat with me today. 

3-Day Virtual Contest Prep Workshop

I’m excited to announce my 3-Day Virtual Contest Prep Workshop is being held March 5-7, 2021!

With everything that has happened this past year with Covid-19, many of the women in my community were not able to realize their dream of competing.

That is why I’m hosting this “virtual event” to safely learn the process of transforming from FIT newbie to FIERCE champion!

During this exclusive 3-day event, you’ll learn the secret strategies & techniques I used to achieve IFBB Pro status in less than 2 years and help thousands of first timers land in the winners circle!

THE CONTEST PREP WORKSHOP IS FOR YOU IF:

  • You’re planning on competing in 2021 but don’t know how to get started
  • You need clarity on the competitor categories and which one is better for your body
  • You want the secrets champions use to lose body fat and put on tons of muscle
  • You’re not sure where to find competitions or even how to pick the right one
  • You’re tired of just ‘stalking’ competitors on social media—you’re finally ready to do this!

EVENT DETAILS AT-A-GLANCE

Event: 3-Day Virtual Contest Prep Workshop

Location: Online, from the comfort of your own home. No travel required!

Event Schedule:

Virtual Check-In – Thursday, March 4:
1:00pm – 4:00pm Eastern

Day 1 – Friday, March 5:
9:00am – 4:00pm Eastern

Day 2 – Saturday, March 6:
9:00am – 4:00pm Eastern

Day 3 – Sunday, March 7:
9:00am – 4:00pm Eastern

REGISTER TODAY SAVE 75%!

The Theme of This 3-Day Virtual Contest Prep Workshop is Train, Compete, Win!

HERE’S AN OVERVIEW OF WHAT YOU’LL LEARN:

  • Choose your category & class, learn how to set up your prep, monitor progress, and adapt to the competitor lifestyle
  • How determine your calories & macros based on your category & training volume
  • Which supplements you actually need and the ones you should avoid
  • The 5 distinct phases of workouts & cardio for Figure, Bikini, and Wellness competitors
  • The different federations, the ideal ones that fit your experience level, how to find competitions & which classes to register for.
  • Learn how to execute the required poses and flow through the transitions with ease
  • Create a flawless stage look with the right suit style & cut, hair, tanning, and make-up
  • Manage every aspect of “Peak Week” to get the right level of conditioning
  • Prepare for hitting the stage (hour-by-hour) and know what to expect on & backstage
  • The best carb for peaking muscles on stage and not “spilling over” in your suit
  • Timing for pumping up and which body parts to hit and ones to avoid
  • How to avoid mistakes the judges hate to see on stage that could cost you a trophy

MEET OUR SPECIAL GUEST SPEAKERS…

Silvia Unger, Saleyla Suits

Saleyla creates custom competition suits worn by some of the top pros and competitors in the industry. Silvia has over 14 years experience creating limited edition designs that make her clients proud & confident on stage.

Jerry Ward, NPC/IFBB Judge

Jerry is the owner of GIFD Lab, Bios3training, and Peacefully Violent (clothing line), also one of the original YouTube fitness creators back in 2010 to present. He competed in bodybuilding for 20 years and is now a NPC, Local, Regional, National and Head Judge in the DMV, as well as the IFBB.

WHAT YOUR EVENT TICKET INCLUDES:

  • 3 Days of Stage Strategy, Training & Nutrition, and Winning Mindset Workshops
  • Daily Emails with Agenda Breakdown with Times and Topics
  • Live Q&A with IFBB Pro Kimberly Doehnert
  • Real-time Networking with Like-Minded Future Competitors
  • Printable Workshop Workbook Including All Training Materials

PLUS, You’re Also Going to Get These 4 Amazing Bonuses:

  • Bonus #1: Discounted “Bring a Friend” Tickets for Only $67! Please Note: You Must Register Yourself FIRST In Order to Be Able to Purchase a Guest Ticket
  • Bonus #2: 6-Month Competition Timeline to Help You Map Out All the Steps to Becoming a Competitor ($47 value)
  • Bonus #3: Access to a Private Attendee-Only Facebook Group Where You Can Make Connections & Build Friendships With Your Fellow Stage Sisters Before, During & After the Workshop (priceless!)
  • Bonus #4: New Competitor Checklists to Stay On Track During Prep ($97 value)

CLICK HERE TO REGISTER 75% OFF!

6 Signs Your Training Program Isn’t Working

Progress is one of the main motivating forces behind a successful prep.

So it is extremely important to know the best ways to measure whether or not you are moving in the direction of the stage.

But for you ladies who are competing for the first time…

Progress isn’t as obvious or immediate as you’d hope.

Unfortunately, it’s one of the main reasons that causes newbies to quit. They feel like they are doing alot of work in the gym and seeing little return in the mirror.

Well, how do you know if your training program is NOT on track?

…besides the scale!

Here are 6 signs that your program may not be progressing:

1. You are not able to lift heavier for the same amount of reps.

2. You don’t have enough energy to get through your workouts

3. You are constantly sore after certain workouts

4. You are not seeing changes in your body composition (body fat, inches, etc.)

5. You are not able to increase the intensity of your HIIT workouts

6. You have to take more than 60 seconds rest between heavy lifts.

If one or more of these signs are showing up in your prep, YOU need the fix!

During my upcoming 3-Day Virtual Contest Prep Workshop, I’ll walk you through the 6 phases of competitive training needed to get stage ready.

…and how to fix slow progress (aka plateaus).

CLICK HERE TO REGISTER <<<

Don’t wait, the 75% discount is ending soon.

Get ready to learn everything you need to know to train, compete, and win in 2021!

What ladies are saying about the workshop…

 

3 Types of Bulking

Now that the shows are winding down for the year, many competitors are beginning what’s called “the bulking season.”

Bulking is the period of time when a competitor strategically eats more food, lifts heavier, and puts on weight for a cut closer to show.

For new Figure, Bikini, or Wellness competitors, this process can go extremely wrong.

Before I tell you how it can be a disaster, here are the 3 types of bulking:

Clean Bulk

A clean bulk is where you methodically increase calories over the prep season to steadily gain about .5 to 1 pound per week. You need these additional calories to build muscle. These additional calories should come from clean whole foods.

Dirty Bulk

A dirty bulk is where you eat whatever, whenever, and without tracking macros or calorie intake. Even though this method will bring in the amount of calories needed to put on muscle…

You could end up packing on way more fat and increase water weight due to inflammation. One thing to note, it’s hard to lose body fat!

Ideally, you want to be between 18-20% body fat before starting your prep.

Lean Bulk

Wait, how do you get lean and bulk at the same time? If this process is done right, you’ll be able to increase calories and ditch the fluffy weight gain.

Here is an example of what happens during 8 weeks of lean bulking…

My client Jo, went from 151 to 140 pounds and GAINED muscle in her glutes & hamstrings!

 

You need to understand the lean bulk if you don’t want to add unnecessary weeks to your prep. I’ll be talking more about this and the whole stage process during my upcoming 3-Day Virtual Contest Prep Workshop, December 11-13, 2020.

Click here to register. <<< Pre-Sale Save 75%