All posts by Kimberly

5 Meal Prep Tips

Competitor Lifestyle, Diet

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The final outcome of your contest prep is determined 70% or more by diet…

But yet its the one thing most newbie competitors find the hardest to wrap their mind around. The more you double down on the food prep, the easier it will be to stay on track to your weight loss goals.

Here are 5 meal prep tips I follow for success:

  1. Follow a specific meal plan– The calories and macros are based on fitness goals, timelines, and nutritional needs.
  2.   Stick to my meal plan– I only make like food exchanges i.e. lean turkey for chicken etc. Its easier not to cheat if you (1) don’t bring foods in that are triggers and (2) your meals are there for you to grab in the fridge.
  3. Pick 1-2 days of the week to mass prep my main meals (starches and meat proteins)– For example this includes yams, chicken, turkey, fish, quinoa, gluten free oats, brown rice etc. I pretty much stick to the same food types and make adjustments based on results.
  4. Sign up for a grocery delivery system – Being super busy (like most everyone living the competitor lifestyle), I tend to make excuses about getting to the store! This way I can shop online for my foods and save favorite shopping carts for future purchase. The cost is nominal $8-$10 per delivery. If you don’t have a grocery store that does delivery, partner with a family member or friend to be the designated shopper to ensure your foods are in the fridge.
  5. Put it on ice– I store 3 days of meals in the fridge but freeze at least 1 weeks worth of meals using Ziploc Vacuum Sealer bags or containers that are freezer safe. I take a “bag” of yams or chicken out to unthaw in the refrigerator as the other meals are eaten. This way I am always ahead of my diet. Its easy to prepare for meals outside the house if they are already in containers for travel & reheat.

Simple right?

The more you commit to these steps, the more results you’ll see each week and less plateaus!

Get competitor diets for weight loss:

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Get the complete guide to win figure & bikini competitions:

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First Time Bikini: 43 Year Old Mother of 3 Qualifies For Nationals!

Success Stories
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Get Started On Your Journey Today <<<

“Over five years ago, I watched a friend compete and win her IFBB Pro Card.

I thought I was to old to get into the kind of shape to step on stage…let alone win. I was over over 150 pounds, size 12 heading into purchasing a size 14.

I also thought that a competition training and prep program would cost thousands of dollars. Then, I came across Kimberly’s e-book training system. If she could do this, I could.  Her program was key to shedding pounds and shaping my body. The training and nutritional information taught me how to accurately assess my body composition and successfully adjust my workouts to keep getting results.

This program was so helpful, I qualified nationally in the bikini class, winning a total of 4 trophies!  I’m so glad that I used this program to jump start my bikini prep and new lifestyle. It was definitely a key to my success.” – Rebecca Hartman

More about me:

I am a mother of 3 kids. 43 years old

My stats: 5′ 7″

Started at 158 pounds

Ended at 117 pounds

I run a preschool daycare with 8 toddlers and babies out of my home and I’m an autism mom. I found the time!!!

Here’s how I placed:

2nd Place Open Novice Bikini Class D

2nd Place Masters Bikini 40-45

4th Place Bikini Open Class D

4th Place Novice Bikini Class D

How I trained:

I purchased Kimberly’s Contest Prep Secrets and got tons of support in our Private Facebook Group to make it all the way to the stage!

4 Sneaky Tips to Avoid Overeating Halloween Candy

Diet

shutterstock_115060369Before you start grabbing the Halloween candy bowl and handing out sweet treats to the kiddos tonight…

I wanted to send out a quick reminder that my free webinar, 4 Steps to Create a Pre-Contest Diet is this Wednesday, November 2 at 7:00PM EST.

I’d love for you to join me!

Free Diet Webinar <<< Register Now!

And Halloween can be even more scary than all the folks walking around in masks and makeup…

It’s usually the start of the slide down the diet hill that rolls into the holidays.

Of course its fine to enjoy a piece or two but lets be real. Most of us ain’t stopping there.

Once that candy gets in the house, its like a drug.

You are going to need this diet webinar to get things back on track !

But if you haven’t gone knee deep into the candy, here are 4 sneaky tips to save you from a swole belly.

  1. Buy candy you don’t like.I always notice my husband buys the stuff he likes. Man, these are begging little kids, give them some sweet tarts not Snickers. I’m just saying…
  1. Give it all away…QUICK! Our house is known for the lady that gives out handfuls at a time. It works out for everyone. I get to turn off the lights early and they can go home with a sack full.
  1. Keep it minty.I hate eating anything sweet after chewing gum or brushing my teeth. So keep the sugarless spearmint handy and pop yo collar on that candy.
  1. Deep 6 any left overs.There is no reason to be looking at Halloween candy for days after. Throw it away, and walk the bag to the curb 🙂

I’m excited to be sharing the 4 Steps to Create a Pre-Contest Diet. This webinar is for anyone who wants a jump start on their weight loss goals next year.

Seats are filling up, I’m scared you might miss this one 🙂

Free Diet Webinar <<< Register Now

Did you enjoy the tips? POST a reply and make sure you sign up for the free diet webinar.

7 Tips to Stick to Your Diet This Weekend

Diet

Many of us following a structured diet find it hard to stay the course on the weekends.

Maybe it’s because when Friday hits, you “want to be off.”

But don’t let that keep you from maintaining your fitness goals, especially diet. It’s at least 70% of the results you will get.

Here are 7 basic tips to manage your diet and still have fun this weekend.

Keep your mind right. Mindset mastery is key to sticking to your program. The weekend doesn’t mean its time to indulge. Commit to tracking and portioning your food the same as you do during the week. A few slips over the weekend can cause you to lose momentum.

Add more sweat. Burning extra calories can help you avoid surplus from a less than tight weekend diet. Increase your workouts 30-60 minutes to keep your metabolism revved up.

Bring your own food. If you know that an event will keep you from your normal meal timing, bring a snack or meal replacement. For example, dry roasted nuts, protein bars, shakes, meals you can bring (mini-cooler or your purse), etc.

Don’t go out hungry.  Eat before you go. Feeling like you are starving can cause overeating on the weekends. When I go out, I make sure to eat most of my meals at home before. Then I can survive off of appetizers, fruit, veggie, and small portions of off plan food if necessary.

Order out with care. Make sure the restaurants you frequent on the weekends have healthy food options. You can create an ala carte menu if necessary to get close to your meal plan. For example, I have a favorite restaurant that serves lean meats, veggies, and sweet potato just the way I make it at home. Ask your server for sauces on the side and limit the salt. What ruins meals out is the big plate portins, fat, and salt content hidden in the recipes.

And one thing to note about healthy food out…

Salads are not always the best choice. Especially if they come loaded with croutons, dates, baby corn, drenched in sauce, etc.

No big breakfast. On the weekends, sometimes we find ourselves at brunch or cooking bigger meals. It’s because during the week meals are quick. Stick to your normal breakfast items and don’t allot extra time for morning grazing.

Stay hydrated. When you are not hydrated, the body can send mixed signals of hunger. Drink at least half your body weight in water. Also, avoid excess alcohol. It dehydrates and can lead to poor food choices you’ll regret on Monday 🙂

Basically, if your diet works during the week, it should work on the weekends. There is no entitlement because you “stuck to the plan 5 days in a row.” That’s what winners do. Stick to their plan.

Remember, your diet should not feel like torture. That will lead to cheating and missed goals. Keep logging, keep moving, and keep smiling 🙂

Did you like these tips? POST a comment below.

12-16 Week Figure & Bikini Contest Prep  <<<

6 Week Pre-Contest Prep Program <<<

How to Train Less and Still Get Gains

Workouts

Get my complete training program <<<

shutterstock_151254044Got a short training week?

It happens to us all the time.

Work, kids, unexpected emergencies. But you can’t let life keep you from reaching your training goals!

How do you manage shorter training weeks then?

The secret is High Volume Workouts.

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This is a workout that includes several body parts in a superset format. It also takes longer to get done.

But if you know the week is short, you have to commit to spending more time training on the days you can yo!

Makes sense right?

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Tweet: Losing training days this week? You can do less workouts with more volume and get the same results. High Volume Workout http://bit.ly/2ekGX

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For example, I was out of town last weekend and not able to train Saturday, Sunday or Monday. So Tuesday, this was my High Volume Workout:

The body parts trained: Back, Shoulders, Calves, and Biceps

How to do the workout: All are in a superset/circuit format. Take minimal rest between sets, shoot for moderate weight, moderate to high rep range (muscle failure zone).

1. Assist pull ups superset with BB curls (4 sets)

2. Single arm upper rows superset with cable low curls (4 sets)

3. Underhand lad pull down tri-set with rope pullovers and single arm cross chest cable curls (3 sets)

4. Shoulder press machine superset with seated bicep curls (4 sets)

5. Shrugs superset with DB standing calf raises (4 sets)

6. DB standing adductor tri-set with DB forward raises and seated calf raises (3 sets)

Finisher: 30 minutes elliptical or other cardio machine with upper body movement.

Get my complete training program that is so flexible, you can create your own High Volume Workouts anytime you are in a time crunch.

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15-Minute Intense Cardio Circuit

Workouts

Here’s a great cardio workout circuit!

The workout: 3 exercise = 5 minutes. Complete 3 sets = 15 minutes.

This is a high intensity circuit that allows you to burn the maximum calories in just 15 minutes.

Here are the 3 exercises:

Row machine 3 minutes (moderate to high intensity)
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Jump Rope x 1 minute

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Jumping Jacks x 1 minute

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POST a comment and please share the workout with your friends!

Want to do a figure or bikini competition? Get started now training to land in the winner’s circle with my program, Contest Prep Secrets.

3 Exercises to Chisel Your Core

Contest Prep, Training, Workouts

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Did you know core training consists of more than traditional ab exercises?

Competitor training programs should include exercises or workouts that carve out the core from all angles.

For example, back and leg exercises use the abs for stabilization which helps develop those deep core muscles you see in figure and bikini physiques.

Here are 3 new exercises you can use to chisel your core.

Workout Option #1

You can put them in a circuit format (back to back) for 60 seconds each, 60 second rest, 3-4 sets.

Workout Option #2

You can do them for reps (see below) and sets. Complete each exercise for stated reps, 30-45 second rest, 3-4 sets. Complete each exercise the stated sets before starting the next.

Ball Wood Chops or Ball slams x 20 reps

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Plank to Pikes x 20 reps (Gliding Discs or Towels)

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Battle Ropes x 50-100 reps (total)

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Hey, did you like this workout? Post a REPLY below. I’d love to hear from you!

PLEASE SHARE! Someone else might like it too 🙂

Need help prepping for a figure or bikini competition?

Schedule a complimentary consult with me here.

During our chat, I’ll be able to assess which division is best for your body, what areas you need to focus on to do well, and the right show timing for success. Talk soon!

TRX Beatdown

TRX, Workouts

The definition of a “beatdown” is…

“a physical beating or assault.”

“a savage beatdown”

That is what I did to myself yesterday with the TRX!

Do you have one? 

It’s one of the most powerful training tools out there. No weight to adjust.

You are the machine!

The TRX was created by a Navy Seal and its portable. You can train anywhere. That’s their motto…

No more excuses about not having a gym when you are out of town yo!

If you are not familiar with suspension training, you gotta check out this video.

Keep reading though, I’ll list all the exercises and reps. I did an abbreviated version for the video to get it all in. BUT this 4+ minutes is killer!

Get your TRX here <<<

*all reps are total (when single  5/5)

*complete in a circuit 1-2 times

*can split up in (3) 6 exercise circuits

  1. Squat + row x 10
  2. High rows x 10
  3. Deep chest press x 10
  4. Triceps press x 10
  5. Ab rotations x 10
  6. Curtsy lunge w/balance x 10
  7. Reverse lunge w/balance x 10
  8. Squat jumps x 10
  9. Underhand row + squat x 10
  10. Bicep curls x 10
  11. High rows x 10
  12. Split flyes x 10
  13. Reverse flyes + squat x 10
  14. Alternating lunges + chest flyes x 10
  15. Plank knee-ins x 10
  16. Push-ups x 10
  17. Push-ups + knees (atomic push-ups) x 10
  18. Mountain climbers x 10

Get your TRX here <<<