Contest Prep Secrets <<< Diet & Training Program for Newbies!
Get meal plans, training, supplements, and more in Contest Prep Secrets!
All posts by Kimberly
New Protein Brownie Recipe!
Protein Brownies!
Fresh batch and NEW recipe:
Ingredients:
4 ounces unsweetened applesauce
1TBS natural crunchy peanut butter
1 TBS dark chocolate coconut butter spread (dairy, soy, gluten, GMO free) OR 1 TBS of Coconut Oil + 1 TBS sugar free chocolate chips
1 TSP of Truvia brown sugar, sprinkle of cinnamon,
1/2 TSP vanilla
pinch baking soda,
3 scoops of chocolate Ultimate Muscle Protein (UMP)
2 ounces of banana
1 large egg white
1 TBS chopped walnuts (OPT)
Directions:
Mix applesauce, banana, peanut butter, vanilla, egg white, coconut spread/chips in food processor/bowl until blended.
Mix dry ingredients together and fold in the wet, until it becomes thick mixture.
Spatula into glass dish sprayed with non-stick.
Bake on 400 degrees for 10-13 minutes depending on your oven.
Keep some gooeyness in the center. Do not overcook. When it cools, it will be moist!
Store with lid to keep them yummy! They can be frozen for bigger batches!
Macros: 8 servings
Per serving: 89 calories, 4g fat, 5g carbs, 2.2g sugar, 10g protein.
Get more nutrition and training guidance, a step-by-step system, in Contest Prep Secrets.
Contest Prep Secrets <<< Download The Plan!
3 Simple Steps to Be Stage Ready Next Year
Do you have some questions about how to prepare for a figure or bikini competition next year? Putting everything together to prep can be a little overwhelming, especially if its your first time.
That’s why I’m hitting you up today with 3 simple steps to be stage ready next year!
Step #1 Get a professional assessment.
Hopefully, you have taken your measurements and stats. But do you know where they should be? What is the ideal weight and body fat for you to be competitive?
Having a professional assessment that details your strong and weak areas will help determine how long it will take to be ready. A professional can tell you what needs to be fixed, how to fix it, and save you unnecessary stress each week.
Step #2 Attend a local competition.
Attending a competition before will make you feel more comfortable when its your turn! You will get to see how the competitors look in your class and watch them step on stage. Then your training goals and timelines will make more sense when you see what you are working towards.
Step #3 Start your prep early!
Don’t wait until next year to begin your journey. Especially if you have excess weight and body fat to lose to be in the pre-contest window (15-20 pounds from stage). Most new competitors need everything! More shape, size, and symmetry.
That takes time…
Now, here’s the SECRET…
If you have 5-6 months or more before your show next year, divide your contest prep into 5 distinct segments:
Segment #1 Pre-prep (8 weeks) – focus would be on reducing body fat and building the foundation to muscle growth.
Segment #2 Size (8 weeks) – focus would be on increasing muscle size & shape, and maintaining body fat. You will need body fat to get through the volume of this segment.
Segment #3 Shape (2-4 weeks) – focus would be on body fat reduction for shape refinement.
Segment #4 Symmetry (2 weeks) – focus would be on losing excess water through conditioning.
Segment #5 Peak and Post (1-2 weeks) – focus would be on drying out safely, bringing a tight package to the judges, and post show transition.
The week after your show is where you start your healthy reversal back to your “pre-prep” weight and body fat.
Phew!
That’s alot to wrap your head around right?
Take it one phase at a time.
Want to begin tackling your 8-12 week pre-prep now before next year?
Schedule a FREE Coaching Call today!
I know next year is going to be amazing because you are starting now on your dream!
Meal Prep Tips & Tools [VIDEO]
Here are a few of the tools I mentioned in the video:
Consumer Notice: I am an affiliate of Amazon and have included my direct links. Feel free to purchase any brand, anywhere. But if you do purchase using one of my links, please know I get a few bucks lol.
TRX Single Arm Rows
The full exercise details:
Complete 12-15 reps per arm, 3-5 sets.
3 Tips to Revamp Your Workout
Dreading your workouts?
Does it seem like you’re not moving forward?
Just feeling stuck in a training rut?
These are all signs you need to revamp your fitness program!
Everyone starts out gung-ho in the gym and quickly hit a plateau. But to be honest…
This is normal throughout any type of training. Here are some tips to get out of the rut and back to results!
- Train Less. I’m all for going hard and heavy, but the early stages of a training program is usually not the ideal time. Too much intensity out of the gate can lead to burnout and worse, an increased risk of injury. Make sure you structure your program to ensure there are enough rest days factored in for recovery and growth. Just adding in a rest day or two can give you a boost that gets your numbers moving again!
- Be More Goal Specific. “I just want to get in better shape”. Oh, okay. But what does that really mean? Being “in shape” is a relative term. Are you getting ready for a fitness competition, or are you just trying to change your body composition? If body composition is the goal (for most people it is) then you would focus on reducing body fat and increasing lean body mass (LBM).
- Mix Things Up. Recent studies have shown that monotony might be one of the leading causes of death for a training program. Showing up to the gym and following the same old workout and cardio program day in and day out can quickly spell disaster for even the most motivated of individuals. While we often see ourselves as “creatures of habit”, we also crave variety.This is especially true when it comes to meal planning and workouts. Typically, we find something that works and just keep repeating it, with little to no changes. Sooner or later, we start to get bored and our excitement slowly fades away.
An effective training program should be around 4-6 weeks long and then its time to change it up. One way to keep things fresh is by alternating how you do the exercises. For example, chest press machine one workout then swap out for a dumbbell chest press.
Learn more about my competitor & non-competitor coaching programs that will bust you out the RUT!
Shoulder Pumping Workout
powered by Contest Prep Secrets
The workout:
*numbers indicate reps and sets
- DB overhead shoulder press – 15/12/10/8/15
- Lateral raise machine – 15/12/10/8/15
- Landmine kneeling presses 15/12/10/8/15
- Bent over DB delt flyes 15/12/10/8/15
Get 4-Phases of Shoulder Workouts here.
10 Minute Kettlebell Complex
powered by Contest Prep Secrets
Do you COMPLEX?
An exercise complex is basically a circuit of exercises where you use one weight and/or piece of equipment to flow from one exercise to the next. This type of training is high intensity and great for shortening up gym sessions when needed. And it can be a great way to bust through plateaus that are sometimes created by boredom in the gym.
So really, exercise complex routines are quite simple.
Adding these type of simple but intense workouts early on in your training offer 6 important benefits…
1. Build strength
2. Build muscular endurance
3. Increase mind-muscle connection
4. Boost metabolism
5. Increase gym efficiency
6. Burn more calories faster!
Here is a complex I created using a 25lb kettlebell. Generally, I keep weight moderate when doing complexes to allow faster transition and more cardiovascular benefits. You can go heavier in the “growth phase” or your figure or bikini prep, but lower the reps and take longer rest.
The workout:
- Swings x 20
- Jump squats x 20
- Upper rows x 20
- Reverse lunges x 20
- Alternating arm swings x 20 total
-Each circuit set should take you about 1:30 and include a 30 seconds rest = 2 minutes per circuit set.
-Complete 5 sets = 10 minutes
Enjoy being drenched in sweat!
Do you like this workout? Leave me a comment below.
Hey, this is a great one to add to your prep. If you need help setting up your program, check out my step-by-step system here.
What Masters Figure & Bikini Competitors Look Like
Masters Competitor Consult <<<
Are you over 40 and training for your first figure or bikini competition?
Great!
This allows you to compete in the Masters Class.
For women our age, it’s nice to have an even playing field 🙂
But wait…
Don’t make the mistake thinking Masters will not be as hard because its older competitors.
I can tell you from experience, Masters is one of the MOST competitive classes.
I won my IFBB Pro Card in Masters Figure 45+
The biggest barrier to women over 40 competing is creating a Masters training program that creates the final package the judges want in their Top 5.
Masters competitors tend to have more mature muscle and come in a slight bit harder.
And it makes sense, since as you age your hormone levels change and this could effect the size and shape of your muscles.
Here are some examples of Masters Figure and Bikini competitors for reference…
(Photos Courtesy of National Physique Committee)
MASTERS FIGURE 45+
MASTERS BIKINI 45+
Your program should focus on keeping balance, shape, size, and conditioning (leanness).
Do you need help preparing for a Masters competition?
Not sure how to structure a winning program?
I can create a 8 or 16 week custom training & diet program that will get you game tight for the stage and beyond.
It starts with complimentary consult with me to help you map out your strategy!
New Shoulder Workout 8-18-16
Shoulder Workout 8-18-16
*Do all 4 sets
- Smith machine seated press
- Power Raise Circuit (See video) DB Alt. single arm raises x 10 each arm + DB arm raises (both) x 10 + DB bent over laterals x 10
- BB upward rows
- Lateral Raise machine (thumbs up) x 12 reps
- Seated Arnold press superset with Shrugs x 12 each
- Weight plate forward shoulder raises w/reverse lunge x 10 each leg
- Plank with shoulder taps x 30 (15 each shoulder)
Want more progress each week?
Check out my 6 or 12 week custom training & coaching program!
