All posts by Kimberly

“It was a clean SWEEP!”

Success Stories

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“I just wanted to give you an update on my competition results and to thank you for all the great resources you provided in Contest Prep Secrets University. Placing in a competition or not, it was SO worth investing in your program.

Shereen

I had no expectations of placing in a competition and was ecstatic that I reached the goals I set for myself to hit the stage. The transformation was incredible! I had the drive, determination, and that fire in my belly to succeed and improve myself; but the resources you provided were invaluable.

I entered my very first figure competition, which was held on April 23, 2016. The classes I competed in were Beginner (true novice), Open, & 40+. I place 1st in all three as well as taking overall in Open & Beginner! I earned my pro-card! I’m still in shock…

shereen trophy 1

Thanks again Kimberly!”

-Shereen

Are you ready to do what it takes to win?

Join the course and get contest ready like Shereen here.

 

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Superset Chest Workout

Workouts

 
There are 2 exercises. Complete in a superset format (back to back, no rest). Use heaviest weight you can within rep range. Complete 3 sets of each superset. Take a 45-60 rest between sets.

1. Cable (low setting) Incline Flyes on Bench x 8-10

2. DB Pull-overs x 8-10 (pictured)

1. BB or Olympic Bar Flat Chest Press (on bench or foam roller – may need a spotter) x 8-10

2. Push-ups x 12

1. Incline Cable Flyes x 8-10

2. Single Arm Chest Press Machine x 8-10

Get my full figure & bikini prep training here.

Sample Mid Morning Meal

Diet

I’m entering Phase 2 of my training which is much more high volume workouts and higher intensity short bouts of cardio. All focused on a specific calorie burn each day… 

My calories are adjusted based on assessments and photos I take each week.

That said, here’s what my mid morning meal looked like with the macros:

4 oz chipotle seasoned chicken & 3oz of honey crisp apple. The spicy sweet of this combo was really nice!

Chicken and apples

1/4c or 1oz of raw pumpkin seeds

Calories 329 | Carbs 17g | Fat 16g | Protein 35g | Sugar 9g

When you know how to set up your meal plan & macros, it’s easy to make swaps and enjoy your diet!

I have designed 16+ meal plans to help you structure your calories at every phase of your training in my prep system, Contest Prep Secrets. 

If you are struggling to see results, the odds are the answers lies in your diet…

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How to Pick Your First Competition

Training

Tanned woman in blue bikini

I know you are excited and ready to step on stage…

But finding a show for your first time is very tricky if you are a newbie.

You can learn more about show selection and more in my figure & bikini training system, Contest Prep Secrets, but here are some basics Do’s and Don’ts to have a great first time.

Because if you don’t have a good first comp, more than likely, you won’t want to do it again, right?

Some DO’s

  1. Choose a small show/venue.
  2. Find a show that has a true novice, debut, or first timer category. Please note, the novice category does NOT mean the girls have never competed before.
  3. Register for 1 or 2 classes (ex: true novice & masters).

Here are a few places to search for shows in your area:

National Physique Committee (NPC)

Natural Bodybuilding Contests (The OCB)

Natural Bodybuilding Events – Complete Listing in the US

Some DON’TS

  1. Avoid National Qualifiers (NQ) as the ladies coming are not newbies 🙂
  2. Sign up for every category to “guarantee a trophy.” You will see the same girls across classes, which will end up costing your more money and not ensure a win.
  3. Sign up early. Check the deadline dates and ensure you are not signing up late and costing yourself late fees. I’d register 2-4 weeks before the deadlines.
  4. Show up without a stage ready body. Make sure you have followed a progressive training program to ensure you come in with enough size, shape, and symmetry to land in the winner’s circle!

 

Upper Body & Ab Circuit 5-24-16

Workouts

How to do the workout:

– Complete the exercises below in a circuit format

-Complete each for 45 seconds/15 second transition with timer.

-Rest 1-2 minutes between circuit sets

-Perform 5-6 total sets of the circuit

-End with 20 minutes of moderate intensity cardio (I did the stairmaster on level 5)

The workout:

Kettle Swings (I used 25-30lb Kettle)

DB Pull-Overs with Leg Lifts (I used 10lb Dumbbells)

Plyo Push-ups

Bicycles

DB Triceps Extension (on the floor, on your back. Keep elbows at 90 degrees for isolation)

Double Dose of Abs (don’t let these fool you lol)

SHARE this workout with your friends. Just use one of the social media sharing options below to send it along 🙂

Get the complete training program and add this circuit in for conditioning during any of the phases.

How to Set Up Your Weekly Workouts

Training, Workouts

iStock_000065558909_SmallIf you are new to figure or bikini training, it’s not easy to put together a solid schedule (split).

Why is this so important?

The amount of days you train, perform cardio and rest determines the level of muscle gain and fat loss you can achieve each week of your prep.

So, today’s tips are geared for the newbie competitor just getting started and not sure how to structure everything.

I created a Sample Training Split for this upcoming week just for you!

This schedule was created based on my Phase 1 Figure Training (pages 23-34). But you can come up with your own exercises based on the guidance provided.

FREE Sample Training Split <<< Download

I hope this helps you create some amazing workouts this week!

Hey, if you need to know how many exercises for each body part, sets, reps, tempo, rest periods, and amount of cardio each session–you can grab my complete training system here.

How to Prep Without a Trainer or Coach

Success Stories

Many newbies think they need a trainer or coach to prep for their first figure or bikini competition…

But with the right training program, you can do it by yourself!

That’s exactly what Aubrie did!

Learn more about the program Aubrie used here.

Aubrie Tolman Success 3

Aubrie’s story is so inspiring…
I really wanted to learn the insider secrets and find out where I needed to start off.
 
I found Kimberly’s Contest Prep Secrets and I was so READY! I utilized the program, online materials, audio recordings and plugged in EVERY little detail in my calendar.
 
It was MOST important for me to know exactly when I needed to adjust things and by doing what. It felt AMAZING to take 3rd in Novice and 5th in Open in my very first show!
 
I competed in a larger show with NPC in Utah. It’s SO competitive out here!
 
I got to answer dozens of people who kept asking me who was my trainer. It felt awesome to whip out my book and say, “this is my trainer!”

This program made it easy to adjust based on my needs and preferences. Yet, my results were VERY real! I am really excited to put on more muscle and get back on the stage!
 
-Aubrie Tolman

Check out Aubrie’s stats:

April 2015 – 123 pounds, 24% body fat

September 2015 – 129 pounds, 11% body fat

She put on muscle in all the right places and shredded 13% body fat!

Aubrie 4 Month Transformation

 

 

 

 

 

 

 

 

I hope Aubrie’s story has motivated you to begin your journey to the figure or bikini stage!

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Home Leg Workout 1

Workouts

For much of figure and bikini prep…

You will need access to the gym for progressing through your program phases.

But some workouts can be done at home. Like this one I did today in the studio.

And it always surprises me how much I end up pushing myself even without big equipment. Today was no exception.  The tissue box is there for a reason lol.

IMG_1737

 

 

 

 

 

 

 

 

This is just 1 of the 3 exercise circuits (9 exercises total) I did for my leg workout today. They were all done back to back without rest. Once all 3 exercises are completed, take a 45-60 second rest between sets.

***Complete 4 sets of this circuit***

First, I’ll show you the photo of the equipment, then the video of how to perform each one.

Exercise #1

Reverse lunges off box w/knee drive and dynamax ball twist. 12 reps per leg.

IMG_1745

Exercise #2

Cable Band Forward Lunges with Kettle, 10 reps per leg.

IMG_1742

Exercise #3

Bosu Leg Lifts Over Box, 10 reps (1 rep = left, straddle, right)

IMG_1744


Did you like this workout?

POST your comments below, I’d love to hear from you 🙂

You can get my complete training program and add this to the other kick ass workouts to help you reach your goals.

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