All posts by Kimberly

How to Ruin Your Prep in the Final 24 Hours

Competition Tips, Contest Prep, Figure Competitions, Training

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.

💖Love Your Legs Workout

Competition Tips, Workouts, ,

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

Contest Prep, Diet

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

Uncategorized, , ,

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

Bikini Competitions, Competition Tips, Competitor Lifestyle, Contest Prep, Figure Competitions, Training Tips, Workouts

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

Bikini Competitions, Competition Tips, Contest Prep, Figure Competitions, Wellness,

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%

5 Competition Myths Debunked

Bikini Competitions, Competitor Lifestyle, Contest Prep, Figure Competitions, ,

Will you gain a ton of weight after a competition? Is Peak Week really that horrible? To lose weight, do competitors eat 1200 calories a day? Get the real deal on these common misconceptions newbies have about preparing for a competition.

Myth 1: After a competition, you gain back all the weight you lost.

Part of this is true. You should expect to gain some weight after your show. This is usually all the water that you shed right before your show. It is important to get back to a pre-contest level of health, fitness, and weight.  Your coach or online program should include a 4-Week post contest transition to avoid unnecessary weight gain.

Myth 2: The more cardio you do, the leaner you get.

Cardio plays a part in fat loss if done in the right heart rate zones. Just doing more cardio will not guarantee your body fat or weight will go down. How much cardio depends on your actual body fat & water level (you can find this out with an Inbody or BodPod test), how much you need to lose, and how many weeks you have until your show. There are 2 basic types of cardio competitors need to reach the right level of conditioning–high intensity interval training (HIIT) and low intensity steady state (LISS).  An experienced coach or trusted fitness professional can help you map out a realistic weight, cardio, and nutrition program to get the best results on stage.

Myth 3: Competitors eat about 1200 calories (or less) for most of their prep.

Yes, there are many new competitors out  there eating 1200-ish calories everyday. Unless you weigh 90 pounds that is not enough food to put on (and maintain) muscle, reduce body fat, and have enough energy to get through your workouts. How many calories you consume are based on your actual basal metabolic rate (BMR), exercise calorie expenditure, and phase of training (growth, maintenance, conditioning, etc). Calorie count is only part of the puzzle. Mastering your macros and knowing how to adjust them throughout your prep will yield over 70% of the results you achieve on stage.

Myth 4: Peak Week is horrible for all competitors.

I’m not going to lie, the final week or so of any contest prep is a challenge. The only way it will be horrible is if you are following a cookie cutter peak plan. The kind of program that cuts your calories and water extremely low that you get weak, cranky, and too tired to reach the finish line. If you have had a solid prep, the final week should be exciting and fun.

Myth 5: Eating carbs will make you gain weight and increase body fat.

For some reason, carbs have gotten a bad rap with new competitors. The truth is, you need carbs to provide the energy necessary to train at a competitive level. You don’t want to totally cut carbs from your diet during prep. There are many ways to structure your carb intake to support your training needs. For the most optimal level of conditioning, a combination of carb cycling, re-feeding, and restriction will be most effective.

Do you have more questions about the process of competing? Or do you want to learn how to build a competitive physique without stepping on stage?

Contact me for competitor or non-competitor coaching or check out my self-directed contest prep course here.

At Home Prep Exercises

Contest Prep Secrets Course

Contest Prep Secrets now includes a BONUS At-Home workout program! You can use it if you don’t have access to a gym or if you are wanting to train a home a bit longer. This is just a sample of the dozens of home exercises in the workouts.

The Workout

1️⃣ Balance Ball DB Squats (hack squat) 3×12 slow tempo

2️⃣ Elevated Knee-In’s 3×15 ea (Roman chair crunches)

3️⃣ Balance Ball DB Press3x15 (flat bench or smith press) slow tempo

4️⃣ Sissy Squats 3×15 (front squats or leg press) slow tempo

What ladies are saying about my competitor home workouts…

 

 

 

 

 

 

Start Your Contest Prep Journey Today! << Save 50% Limited Time Offer!

Stop trying to lose weight!

Competitor Lifestyle, ,

I get alot of emails from women who are trying to lose weight for a show or just want to look and feel better in their own skin…

But are frustrated because they are experiencing slow (or no) weight loss.

The reason why they may be struggling is because the scale is NOT the best way to track progress. Frankly, you should stop trying to lose weight!

I tell my clients to focus on their body composition.

The main component of composition is body fat.

Your body fat percentage determines your overall shape and size. Just 1% body fat reduction could mean 1-2 inches off your abs!

For example, my client Kieu started her coaching program 2 months ago.

At 126.8 pounds, she didn’t think her body fat could be over 28%—but it was.

Today, I wanted to share her progress to encourage you to rethink your goals and maybe even how you are training & dieting…

In case you can’t read the reports below, here’s her results:

-Lost 5.6% body fat

-Gained 3.8 pounds of muscle (Skeletal Muscle Mass)

-Lost 1.8 pounds

-4 inches off her abs!

If we had used the scale to determine results…

Kieu might have felt discouraged because she ONLY lost 1.8 pounds!

But when the goal is changing the shape of your body (composition)—measurements, body fat, and how you look are important things to monitor during your program.

Here are 4 tips that helped Kieu accelerate her fat loss:

1- Swapped out all processed meals for calorie and nutrient dense foods high in fiber. This kept her feeling full and reduced sugar cravings.

2- Followed a diet higher in protein to gain muscle mass (she gained 3.8 pounds of muscle). The more muscle you have, the more fat you can burn!

3- Structured her weights and cardio program to maximize the fat burning zone (its really tricky to do).

4- Tracked her calories burned vs. consumed. Kieu wore a HR monitor, tracked her workout calories, and logged her food online to stay within a NET range proven to melt the max fat!

I hope her success helps you see where you need to make changes in your overall plan and how you track progress 🙂

If you need help setting up a progressive program focused on losing body fat, schedule a complimentary call today.

Gluten Free Apple Crisp

Recipes

Ingredients:

For the apple mixture:

1 tbs cinnamon
1/4 tsp nutmeg
5 medium apples, (split between granny smith and honey crisp apples)

Optional: 1 tbs honey/agave nectar, 1 tbs Walden’s Farms Maple Syrup, or 2 packets teaspoons Truvia brown sugar

For the crumble:

1 cup old fashioned gluten-free oats
1/2 cup almond flour
1 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp salt
2-4 tbs honey (or other sweetener above)
2-3 tbs almond milk
2 T coconut oil, melted

Directions:

Heat the oven to 350 degrees Fahrenheit.

Peel and core the apples then cut them into thin slices.

Put the apples into an 8 x 8 baking dish, then toss with the cinnamon and nutmeg. Make sure all the apples are coated and there are no dry bits of spice anywhere.

Add honey or other sweetener to taste.

Set the apples aside, and in a medium bowl, combine the oats, almond flour, cinnamon, nutmeg, and salt.

Add the melted coconut oil, honey or other sweetener, and almond milk.

Stir until everything is completely coated. The mixture should be slightly sticky but not watery at all. If it looks a bit watery, just add a little almond flour or oats to soak up the moisture. If it’s too dry, just add some more honey or almond milk. The key here is to make sure the entire mixture is coated so it can all bake together.

Once the crumble is ready, sprinkle it over the apples.

Place it into the oven and cook for 40 minutes, or until the top looks browned and crispy.

Can top with dairy free whip or ice-cream.

Recipe makes about 8-10 servings.

Macros (per serving):

Calories: 165
Protein: 3g
Carbohydrates: 25g
Fat: 7g
Fiber: 4g

Love this recipe?

Learn more about my training and nutrition programs here:

https://kimberlydoehnert.com/training/