All posts by Kimberly

6 Tips to Pick The Right Show

Competitor Lifestyle, Figure Competitions
Pick The Right Show

The best way to ensure you have a great first time on stage is to pick the right show…

Because there are some competitions first timers should avoid and others that would be a great option.

Here’s 6 tips to pick the right show for you:

  1. Assess your current fitness level.
  2. Pinpoint the areas of your body that need more or less work.
  3. Determine the number of weeks it will take to be ready.
  4. Research shows that fit your body style and timeline.
  5. Avoid shows that are National Qualifiers (NQ).
  6. Choose shows that have first time ever & novice categories.

Competing in a figure or bikini competition is an amazing experience!

But the process can be pretty stressful if you don’t know when and how to start your contest prep.

…or even which category best fits your body!

8 and 16 Week Coaching Packages <<< Limited Time 30% Off!

One great thing about choosing to work with a coach is that he or she is managing your ENTIRE prep process!

From figuring out how many weeks it will take, show selection, training, diets, cardio, supplements, getting you past plateaus, helping you pick the right suit color and style, hair and makeup do’s and don’ts, posing instruction and critique, peaking plan that actually works, day of show guidance, and so much more!

That’s why Alisa decided to work with me. She wanted to take the stress out of the whole process.

…and she won her first figure competition!

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8 and 16 Week Coaching Packages <<< Limited Time 30% Off!

And for you ladies that are NOT in the competition window yet (15-20 pounds to lose), you should begin with a Pre-Contest Prep. Without spending this time to build, shape, and define your physique–contest prep will take much LONGER!

The 2017 show schedules have been posted and I’d love to help you find and train for the RIGHT competition for your body!

I hope these 6 tips were helpful and have you FIRED up to start your journey to the stage 🙂

Build Your Best Arms In 2017

Workouts

What’s great about arm training is that…

If you are lifting heavy on your back and chest days, they are also getting hit. That means you don’t have to spend alot of extra time on them again during the week.

Biceps and triceps are smaller muscles and they don’t burn many calories.  I recommend you train them directly 1 x per week for 30-45 minutes. That workout, coupled with the indirect work your biceps and triceps get during other workouts, is more than enough to build great arms.

Check out this great workout I created for you today!

Training Tip: If you need more size – you can lift heavier, less reps, and more rest between sets. If you need more toning – you can lift light to moderate, more reps, and less rest between sets (burn them out!).

Biceps & Triceps Workout

Skull crushers superset with Plate bench dips  x 3 sets

Rope extensions x 3 sets

Overhead DB extensions x 3 sets

Wall BB bicep curls superset with DB hammer curls x 3 sets

Underhand pull-ups (short focusing on biceps) x 3 sets

Seated DB concentration curls x 3 sets

Like this free workout? POST a comment below!

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Which Workout Burns More Fat?

Competitor Lifestyle, Training

shutterstock_296937227

“Which workout burns the most fat?”

Higher or lower intensity?

Basically, how hard your heart is working (HR) and in what zone – aerobic or anaerobic, determines your workout intensity.

To answer this question though, I am going to use a recent experiment vs. the long drawn out scientific explanation lol…

For this experiment, you need to know that my max heart rate (=220-your age) is 170.

Here are 2 of my workouts from this week and the stats:

Workout #1 Low to Moderate Intensity

Type: Weights + Cardio

Time: 90 minutes

HR Zone: 115-146

Total Calories Burned: 525

Fat Calories Burned: 184 (35%)

Workout #2 Moderate to High Intensity

Type: Weights + Cardio

Time: 120 minutes

HR Zone: 132-172

Total Calories Burned: 931

Fat Calories Burned: 214 (23%)

The conclusion:

I burned a HIGHER percentage of fat (35%) doing the lower to moderate intensity workout.

I burned a LOWER percentage of fat (23%) doing the moderate to higher intensity workout.

So, the answer is simple right?

You burn the most FAT doing lower to moderate intensity workouts.

Case closed.

But wait a minute…

You need to burn MORE calories period to lose weight (which includes water and fat).

I burned more total CALORIES doing the moderate to higher intensity workout.

And I burned more TOTAL fat calories!

Even if both workouts were for the same amount of time, the higher intensity burns more calories which will result in more total FAT calories being burned in the long run.

This doesn’t mean there isn’t a place for lower intensity workouts. You need it all.

But nutrition, supplementation, and other factors will end up having the BIGGEST effect on your results overall…

This is why you need a progressive program design that adjusts your nutrition macros & training intensities to decrease overall body fat and increase lean muscle mass.

If you want to chat more about designing the RIGHT program for your goals in 2017, hit me up!

I create kick ass training programs that have helped my clients lose 10, 20, or more pounds of fat…fast!

It’s time to find out what’s possible for you 🙂

Contact me now to find out how your training program should be set up for success.

Peanut Butter Protein Cookies

Recipes

protein-peanut-butter-cookies

Ingredients:

4 scoops of vanilla UMP

1 cup of oat flour

1 cup of natural peanut butter

1-1/3 cup of unsweetened applesauce

1 tsp baking soda

1/2 tsp sea salt

4 tsp stevia or truvia

Directions:

  1. Mix all ingredients together.
  2. Wet your hands to roll the batter into 1 inch balls.
  3. Press each ball down with a fork, in both directions.
  4. Bake at 350 degrees for 6-8 minutes (depending on your oven) on the middle rack.
  5. Take out before they get brown.

Makes approximately 2 dozen cookies

Macros: Per cookie

Calories: 116 | Protein 7g | Carbs 8g | Fat 6g | Sugar 2g | Fiber 2g | Sodium 152mg

Get my competitor training program and diets here<<<

Turkey Burn Workout

Bikini Competitions, Contest Prep, Figure Competitions, Workouts

No equipment needed. No gym required.

The Workout:

-Do each exercise for 45 seconds ON, 15 seconds OFF in a circuit set (back to back without a rest).

-Take 1 minutes rest between circuit sets.

-Complete 2-3 sets

The Exercises:

Jump Squats (modify without jumping)

T-Push Ups (modify on knees)

Bicycles

Dips (off bench or floor)

Ice Skaters or Curtsy Lunges

Sit-ups (modify with crunches)

Tabletop (on all fours, knees hovering ground) Alt. Kickbacks

Plank (modify on knees)

Jumping Jacks (modify with alternating reverse lunges)

Squat Thrusts (modify by doing 1 leg at a time)

Flutter Kicks

Close grip (diamond) Push-ups (modify on knees)

Want to compete next year and don’t know where to start?

Register for  my upcoming 3-Day Virtual Contest Prep Workshop!

Love Your Legs Workout

Workouts

 

It definitely took some time for me to build these legs! No fancy exercises, just good old bodybuilding basics.

You should be spending some time on the leg press, squat, extension, 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.

Here are 3 exercises that will leave your legs burning!

Do 12-15 reps of each exercise, slow tempo. Rest 30 seconds, then repeat for 5-7 sets.

Deadlifts

Hip Thrusters

Forward Lunges

Hey, take a few moments and SHARE my post! Look on the left and you will see several social media sharing options. Thank YOU!

And please leave me a comment! How do you train your legs? I love hearing from you 🙂

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Jesi Wins First Bikini Competition

Success Stories

Remember Jesi?

She contacted me back in February about private coaching for her first bikini competition. I suggested she begin with an 8 week jump start program to help her begin building the foundation of a bikini body (see photo below). Apply for an 8-week jump start plan <<< Save 50%

jesi-before

Jesi trained hard on her plan for 8 weeks and had a total transformation! (see photo below) Apply for an 8-week jump start plan <<< Save 50%

jesi-after-8-weeks

Jesi kept on working even after her jump start program was over. The results she got from my 8-week coaching motivated her to continue training with a local competitor team for the final stage prep.

Check out her stage debut this past October! Apply for an 8-week jump start plan <<< Save 50%

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In this video, Jesi shares her experience and the power of investing in herself early on. Apply for an 8-week jump start plan <<< Save 50%


Apply for an 8-week jump start plan <<< Save 50%

[VOTE] Don’t stress the election, do this workout…

Workouts

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I know there can be a lot of anxiety around the election. One thing is for sure, it will be over today 🙂

Just take a deep breath, vote, and then release the stress with this quick decisive workout!

It can be done at home or in the gym.

Instructions:

-Circuit, all exercises done back to back no break.

-Equipment needed: dumbbells, light to moderate.

-All exercises are 20 reps total.

-Rest 60-90 seconds between circuit sets.

-Complete 2-3 sets.

-Stretch 10 minutes

Exercises:

  1. Jumping jacks
  2. Plank rows
  3. Mountain climbers (oblique)
  4. Chest flyes with leg drop
  5. Bicycles
  6. Lateral lunges with bicep curl
  7. Squat to overhead shoulder press
  8. Bent over tricep extensions
  9. Standing calf raises (off step or riser)
  10. Dead-lift with upper rows

Get your VOTE on and enjoy the free workout!

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Whoopie Pies

Recipes

Figure & Bikini Diets – Bonus Desserts & Shakes Recipes

whoopie-pies
#3 Whoopie Pies

Ingredients:

 1 scoop of chocolate ultimate muscle protein (UMP)

 ½ tsp. baking powder

 ½ tsp. vanilla extract

 1/3 cup apple sauce or 1/2 large banana (I used Natural Motts Applesauce)

 2 tbsp. non-dairy cool whip

 water (just enough for cookie dough consistency)

Instructions:

Preheat oven to 350.

1) Mix protein powder, baking powder, vanilla extract, and apple sauce/banana in a bowl.

2) Slowly stir in water until you get somewhat thinner consistency of cookie dough.

3) Spray a baking sheet with oil spray.

4) Pour 2-3″ round amounts of the mix onto the sheet and bake for 7 minutes. Let cool 5 minutes.

5) Add non-dairy cool whip in between the two “cake” pieces, put in the fridge for 10 mins or enjoy instantly!

Nutritional: Calories 174 |Carbs 18g | Protein 20g | Fat 4g | Sugar 2g| Fiber 2g

 

Get the complete guide to win figure & bikini competitions:

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