All posts by Kimberly

High Intensity Dumbbell Workout

Workouts

You need:

Set of light dumbbells

Set of medium dumbbells

Interval timer (or phone with timer app)

How to do the workout:

-complete this workout in a circuit format

-do each exercise for 45 seconds on 15 seconds off (45:15)

-take 45-60 seconds rest between circuit sets

-compete 3-4 sets depending on your fitness level

The workout:

  • DB jumping jacks (light)
  • DB bicep curls (medium)
  • DB tricep kick-backs (light)
  • DB sit-ups w/alternating punches (light)
  • DB plank with alternating rows (medium)
  • DB squat jumps (medium)
  • DB alternating reverse lunges with shoulder press (light to medium)
  • DB chest flyes with leg drops – on your back/bench (medium)
  • DB Russian twists
  • DB alternating forward lunges with lateral raises

Get my FULL competitor training program to learn the entire process to hitting the stage with confidence!

 

Peak Week Revealed!

Bikini Competitions, Competition Tips, Figure Competitions

One of the biggest unknowns about competing is what happens during peak weak and how to get that right.

If you are just beginning your prep or close to stepping on stage for the first time, this can cause you much stress, worrying about missing your peak.

What is peak week?

Peak week is the final 7 days leading up to a competition. The purpose of peaking is to show up on the day of your event with full muscles and tight skin that will reveal a specific level of muscle definition. This appearance is commonly known as the “shrink wrap effect.”

When you ask someone who has done a few shows about peak week, usually they say it was the most terrible time of their life…

The main reason it ends up being such a horrible experience is because they may have used drastic measures to try to dial it in the final weeks. And sometimes they followed extreme training measures their whole prep and peak week was just the final straw.

The most important thing to remember is that there is nothing you can do during the last week that is going to fix something you haven’t already accomplished during your preparation.

What really should be happening during peak week?

  • You should be looking better each day – this is where your solid training comes into play.
  • You should be losing a bit of excess water weight – with the right macro manipulation, the final water should be reduced significantly
  • You should be looking “harder” – not like body builder hard, but definitely not soft like a swimsuit model.
  • Your body fat should reduce some
  • Your muscles should be getting rounder and more pronounced

I’ve broken down the complete PEAK WEEK process in my figure & bikini prep system, Contest Prep Secrets.

Here’s what you’ll learn about peak week:

-EXACTLY what to eat the final 7 days, which includes the day of your competition (page 82).

-The supplements that help you shed water weight with a dosing regimen and recommended water intake (pages 79-80).

-The final workouts to bring in your best body (page 81).

Contest Prep Secrets <<< Peak Week Revealed!

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New Shoulder & Ab Workout 2-3-17

Workouts

Today’s workout was created to condition and shape the shoulders and abs.

It’s a pretty big workout, so give yourself at least 90 minutes to finish it.

The Workout

Warm-up Super-set

Smith machine front and behind the neck overhead presses (standing) x 10 super-set with DB Front Raises x 15. Complete 3 sets.

Smith machine jump lunges x 30. Focus on fully extending the arms and pulling up with shoulders. Complete 3 sets.

Lateral shoulder raise machine drop sets super-set with Ab crunch machine x 20. Complete 3 sets.

Straight bar shoulder raises x 15 (between the legs) super-set with Cable rotations x 15 each side. Complete 3 sets.

DB overhead press (heavy) x 10 reps tri-set with Shrugs and Olympic bar hanging snatches x 15.  Complete 3 sets.

Leg lifts with hip thrust x 15 tri-set with bent knee lifts x 15 and bent knee hugs x 15. Complete 3 sets.

Land mine shoulder press (alternating sides) x 12 tri-set with Steering wheels x 12 total and plank knee-ins x 20. Complete 3 sets.

Get a complete program to train for a figure and bikini competition here.

Chicken Avocado & Yam Salad

Diet, Recipes

Get  Figure & Bikini Diets System + Recipes for $67 <<<

You can make complete meal by topping with starchy carbs like beans, potatoes, and grains. For this recipe, I decided to use some of my pre-cooked yams 🙂

Delicious!

Ingredients:

3 cups of mixed greens, chopped

5 oz chicken

1 oz of avocado

1/2 cup of steamed yams

2 TBS of Braggs apple cider vinaigrette

Macros: 

 Calories 390 | Protein 42g | Carbs 46g | Fat 6g | Sugar 4g | Sodium 274mg

Get  Figure & Bikini Diets System + Recipes for $67 <<<

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What to Eat Before Early Morning Workouts

Diet

After 8 hours of sleeping, your body pretty much empties out of all usable protein. This has to be replenished before you tear up those muscles in the gym.

But getting this one right can be tricky. And it really depends on the individual what they can tolerate early in the morning.

If you eat too much, your meal will be repeating on ya 🙂 Always make sure you have enough time for your food to digest a bit.

If you don’t eat enough, you will run out of fuel and your workout will suffer.

So, what should you eat before an early morning workout?

Well first, it’s based on the type of workout…

For weight lifting sessions, you need protein, carbs, and very little fat.

Sample meal: 1 piece of Ezekiel bread or Rice cake, topped with egg whites & chicken breast or turkey bacon.

OR 1/2 oatmeal packet cooked and mix in 1 scoop of protein powder

For cardio sessions, they can be done with little or no food (fasted) and only sipping branch chain amino acids (BCAA’s) during the workout to prevent muscle break down (catabolism).

Since most protein shakes have BCAA’s in them, you could also drink a shake made with water.

Get my full figure & bikini prep diets & training here.

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How Many Weeks Do You Need to Prep?

Bikini Competitions, Figure Competitions

For first time figure & bikini competitors, it could take 12-24 weeks to prepare.

It could take longer depending on how much muscle you need to gain and how much body fat you need to lose to be competitive.

Because let’s be honest…

 If you are going to bust your butt for all these weeks, you also want to take home some hardware, right?

Here’s an excerpt from Contest Prep Secrets Bonus #2 Fix Your Prep (page 111).

It gives you some good height, weight, and body fat recommendations for figure & bikini.

I’m going to use the average height for example:

For Figure: 

5’5” 120-130 pounds, 8-12% BF

For Bikini: 

5’5″ 110-120 pounds, 10-15% BF

 You can follow this easy guide for calculating how many weeks you need. 

Average weight loss – 1-2 pounds per week

If you have 20 pounds to lose: 10-20 weeks.

Always allow 2-4 additional weeks for fixing areas, getting past plateaus, or illness.

Now, you can pick the best show based on realistic timelines. More on that later…

It took me about 24 weeks for my first show (see photo below). I took my time and had fun along the way!

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Need help with your prep?

Learn more about the system I created for new competitors here.

Give yourself enough time to train, compete, and WIN your competition.

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How to Grow Your Shoulders

Training, Workouts

Get Contest Prep Secrets for only $97 <<< Limited time offer!

How to Grow Your Shoulders

Your Phase 1 training goals should be on building muscle (growth) vs. fat loss.

I know many of you are worried about losing the excess weight and struggling with the scale. If you are following the right program, during the growth phase, your weight and body fat will decrease.

One of the best training techniques to build shoulders (or any area of your body) is to follow decreasing/increasing rep structure.  I explain more about this amazing growth technique and additional tweaks in Contest Prep Secrets System and our private Facebook group.

The first 3 exercises (see below) are designed to pump & fatigue the shoulders right away. This workout is a BOULDER shoulder builder for sure!

The FULL workout includes 7 shoulder exercises and 3 abs.

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Here is a video of one of my favorite exercises in this workout for the core but incorporates the shoulders.

This exercise gives you an amazing post workout BURN!

Get Contest Prep Secrets for only $97 <<< Limited time offer!

Trainer Tip: Keep your body from rocking during this exercise. This will make your shoulders work harder to stabilize and fire up your core!

Get Contest Prep Secrets for only $97 <<< Limited time offer!

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How to Wow The Judges On Stage

Competitor Lifestyle, Figure Competitions

Here’s What You Get In Contest Prep Secrets:

Getting Started Guide

Figure and Bikini Training & Cardio

Meal Plans with Macros

Figure & Bikini Supplements

Peak Week Plan

Posing & Presentation Essentials

Contest Day Tips

Competitor Checklists

PLUS these amazing bonuses worth over $300!

Bonus #1 – 6-Pack Ab Accelerator

Bonus #2 – Fix Your Prep Blueprint

Bonus #3 – “The 5 Things That Drop Your Placing” w/NPC/IFBB Judge, Gary Udit

Bonus #4 – 4 Week Post Contest Plan

Bonus #5 – Figure & Bikini Posing Videos

Bonus #6 – High Intensity Fat Burning Circuits

No More Boring Cardio

Competitor Lifestyle, Workouts

Cardio doesn’t have to boring or take all day!

You can mix it up by doing light to moderate weight exercises in a circuit.  Circuit training provides a flexible workout, especially if you are short on time.

In a previous post, I mentioned the importance of both high and low intensity workouts. To reach your goals, a structured and progressive cardio training program will include the right amount of both to stay focused.

The exercise in the video was part of a circuit x 10 sets.

Yes, I said 10 sets! It really got my heart rate up (124-170 BPM)

I burned 512 calories (22% of those calories burned were fat) in 60 minutes!

[bctt tweet=”Cardio doesn’t have to be boring! Circuit training is an effective option.” username=”kimdoehnert”]

I used the 45 pound Olympic bar for entire circuit, but you can use any type of equipment or body weight for this type of cardio.

Did you like post? Leave a COMMENT!

Check out my competitive training & diet programs:

Figure & Bikini Diets

 

Contest Prep Secrets

Click here to sign up for the Figure & Bikini Newsletter!

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Nutrition Tips For Building Lean Abs

Diet

  • Eat lean proteins, such as skinless chicken breast, turkey breast, and lean cuts of beef.
  • Eat eggs, high in omega 3, and mostly whites (1 yolk per day).
  • Eliminate or significantly reduce your intake of dairy.
  • Eat your GREENS and lots of them. Go raw or lightly steam!!!
  • Eat your fruits, but don’t overdo them. 1-2 servings a day MAX! It’s still SUGAR, so be careful!
  • Don’t fear the FAT. Choose healthy fats, such as nuts, natural peanut butter, and oily fish like salmon.
  • Time your higher content carbohydrate meals around your workouts (pre or post workout).
  • Use a quality fish oil supplementation and increase dosage over time.
  • Plan your meals and snacks ahead of time.

Tired of struggling with your abs?

Get Contest Prep Secrets for only $147 $97 

It includes the “6 Pack Abs Accelerator” as a bonus!

Click here to sign up for the Figure & Bikini Newsletter!

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