How to perform this exercise:
In the plank (can balance on DB’s for more difficulty) position, (1) draw your knee in towards your chest, then extend leg. (2) Draw your knee in towards the opposite elbow, then return and extend leg. (3) Finally, take your knee outward toward the elbow, then extend leg. All 3 =1 rep. Complete 10 reps each leg for 3-4 sets.
The little twist is the leg extension in between the 3 moves. You work your abs and tighten the glutes at the same time. Enjoy the extra burn!
Phase 1 (week 1-5) Erania went from 159lbs to 149lbs. Erania followed a pre-conditioning total body circuit (3-4 times a week) with moderate weight and reps. Cardio was steady state and low heart rate and intensity. The meal plans she followed during this time were very structured with specific macro nutrient percentages that were constantly tweaked (1400-1600).
Phase 2 (week 6-10) Erania went from 149lbs to 143lbs. Erania followed my circuit style training in a 3-day split. Cardio increased on some days and the type of machines and intervals were adjusted often. The meal plans she followed during this time included my first level of carb and calorie cycling techniques to get more fat loss (1200-1500).
Phase 3 (week 11-15) Erania went from 143lbs to 135lbs. Erania began following my more advanced circuits utilizing supersets for specific shaping and toning in the areas that were bulky on her physique. Cardio was a mix of longer steady state sessions and shorter high intensity bouts. The meal plans she followed during this time included my more advanced technique called “re-feed, deplete, and reset” where her diets were specific based on workouts or calories burned (1300-1700).
Phase 4 (week 16- 21) 135lbs to 130lbs. Erania is following a hybrid conditioning program that is truly specific to her final shaping needs. The focus is to continue to lean and reduce any muscle bulky areas. Cardio is really being manipulated now with food and supplements playing the biggest role in the final package we are creating to the stage. Erania’s program changes weekly and many times 2 times per week based on her results.
To get these type of results, you need a customized plan, closely monitor your program and be accountable to the outcome. Erania and I checked in several times a week via email, phone, zoom, or text to ensure she was super supported and guided on this journey.
Learn more about my coaching options and special offers during a FREE consultation. Click the link below to book your call.
There is no denying that training for a figure or bikini competition can be an all encompassing goal.
And many women do it with all the other roles they play in life.
Like mother, wife, co-worker, employee/employer, friend, sister, etc.
But training for a competition AND planning your wedding?
Now this might sound a bit crazy right? Who has the time to hit the gym, meal prep, figure out program adjustments, and manage sleep–all while preparing to walk down the isle?
Well, Jessica did just that.
She got married about two weeks before stepping on the figure stage!
But in the beginning, she didn’t know how it was all going to work out. Especially since we had to transform her awesome bikini body into a figure champion.
We had to put on size, reduce body fat and create the x-frame shape the judges want to see in their winner’s circle.
And she had a pretty competitive class.
Jessica took my advice and signed up for true novice – which means everyone on stage with her had never competed before. And for newbies, this is a good strategy!
You only get one shot at true novice 🙂
Well, there were enough ladies in this class to have 2 competitive call outs.
Jessica was in the first call out!
She came back at finals and collected her prize…she won 5th place!
And what is so amazing, was that we were able to structure her program so that she could enjoy her bridal shower & wedding day and still reach her stage goals. Isn’t she a beautiful bride?
One thing that Jessica said she is thankful for was having coaching all the way to the stage which allowed her to focus on the big day!
I hope Jessica’s success with all the beautiful obstacles, motivates you to keep pushing all the way! Its so worth it 🙂
Hey, I’m not good at planning a wedding, but I can help you map out your path to the stage next year. Contact me to get started.
Complimentary Consult with Kimberly <<< Schedule Now!
Are you having trouble deciding if your body is figure or bikini?
First you should understand the differences between figure and bikini and how to train to achieve the type of body the judges want to see in each category.
What is Figure?
The competitors are judged solely on muscular symmetry and definition; as in Fitness shows, muscle size is downplayed. Figure competitions appeal most to women who want to compete in a body competition, but wish to avoid Fitness shows’ additional athletic and creative demands (the routine round), or bodybuilding demands for heavy muscle mass.
A typical figure competition includes two rounds, though this varies by organization. In the individual round, or model walks, the competitors must come out individually on stage for a model walk where they are judged on presentation, gracefulness, confidence, poise, and professionalism. It’s during this round, the competitor plays up the best parts of their physique to land in the initial call outs to the next round.
What is Bikini?
The bikini competition was created as a category with much less emphasis on muscularity to accommodate even more women into the world of physique competitions and IFBB recognized bikini competition as an independent competition category on 7 November 2010. Rapidly growing, the bikini category looks for lean and firm physique and “competitors are scored on proportion, symmetry, balance, shape, and skin tone.”
For Figure and Bikini Athletes
First and foremost, your training routine needs to fit YOUR needs. That means you should train specific for your physique. If you carry more weight/muscle in your lower body, then don’t train heavy in those places.
Use higher reps, or circuit training to cut down those areas that need to be a bit smaller. On the other hand, if you need to add fullness to a particular area, use heavier weight, harder resistance, and do fewer reps.
As for cardio, remember the key word: balance. If you’re trying to lose 1 pound per week, adjust your cardio to meet that goal. Use a heart rate monitor. You want to be within 65-75% of your max heart rate (MHR). Stay in that range for the full duration of your cardio training. But understand that at very specific times of your training, there will need to be changes in type and intensity of your cardio to meet timelines.
If you have big legs, and you don’t want muscle, don’t spend all your cardio time on the stair master or stepper. Try incline treadmill walking. Incline cardio digs into your butt and thighs. Think about where you need your body fat to come off: don’t under-stimulate or over-stimulate by using the same machine all the time.
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The In-Between Body Style
For many of you right now, it might look as if your body could go either way depending on how you like to train and present your physique to the judges. If this is the case, you have to consider 2 things.
How do you like to lift & train?
Which stage presentation style (posing, suit, etc) are you comfortable with?
If you like a heavier driven program, put on muscle easy and you like the more muscular look on stage–then figure training would be a good place to start.
If you are naturally leaner, have minimal muscle mass, are a “diva” and love showcasing your body in a more sexy and playful way–then bikini training would be a good place to start.
What the Judges Want to See
For Figure
The key to a good competition figure is balance. Your back should V-taper from the shoulders to the waist, and then have small sweeps to the quads. Try to look at your body objectively; ask yourself what you need to do to create that structure, and then tailor your workout to meet your needs. Figure athletes want to hit every body part once per week and then recapping upper and lower body.
You want to have a good amount of leanness and separation but no muscle striations (that is bodybuilding and physique).
For Bikini
The judges at bikini competitions aren’t looking for muscle density, so do 15-20 reps for toning and shaping. If you are looking to gain, do 8-12 reps. Use independent machines and dumbbells; that way, each side of your body has to work hard to keep up. If you can’t get in at least 12 reps on your first set, simply remain at that weight for all your sets.
Bikini athletes generally follow split routines 3-4 days a week, splitting your body so that you work one half of your body on one day and the other half on the next workout day. You’ll be working abs 4-6 days at various angles and intensities.
Makes 4 servings, 1 hour to cook (great for crock pot)
20g protein | 48g carbs | 2g fat | 323mg sodium
*You can cut carbs by omitting the potatoes OR eating half the serving size.
*This meal is great for pre-workout energy
SPICY TURKEY STIR-FRY
Ingredients
1 lb 99% lean ground turkey
1 medium onion, chopped
3 tbsp minced garlic
Red chili pepper
1 large eggplant, chopped
Gluten-free Szechuan sauce, to taste
1 bunch cilantro, chopped
8 oz. can water chestnuts, drained
8 oz. can sliced bamboo, drained
1 oz. can sprouts, drained
Liquid aminos or gluten-free soy sauce, to taste
Directions
1. Add turkey, onion, garlic, and pepper to a large wok or pan and cook over medium
heat until turkey is lightly browned.
2. Add eggplant and Szechuan sauce. Cover and cook, stirring occasionally, until eggplant is browned.
3. Add bamboo, water chestnuts, sprouts, cilantro, and liquid aminos or soy sauce.
4. Cover and let simmer for about 8 more minutes.
Nutrition Facts Serving size 1/5 recipe
Recipe yields 5
Calories 175
Fat 1.4 g, Carbs 16 g Protein 24.2
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Today, I got a chance to interview one of my new bikini competitors, Ines. She began her prep about 18 weeks ago at 153 pounds. Today, Ines weighs 123 pounds and is pretty much stage ready 1 week early!
Now that is a good problem to have lol.
Ines says 2 main things helped her prep for the first time with 5 boys!
Just look at her amazing transformation below
Watch the video to get more of her tips 🙂
Need help with your prep? Want a simple formula to follow?
Don’t do it alone, check out my Contest Prep Masterclass!
Tired of those same bulges on your abs and legs?
Or when you take your measurements and they seem to be the same each month?
Well, you are not alone. As a first time competitor, the training process to the stage can be confusing and you could get easily discouraged without seeing steady results each week.
It’s important to have a clear picture of your current health & fitness, how many weeks it will realistically take for you to be ready, and exactly how much “weight” you need to lose (if any).
But how do you know if the excess inches you see is fat? Or water?
To be honest, much of it is water. The body is about 20-30% water (not in the muscle or fat), 30-40% muscle, 15% tissues, and 15% organs.
Notice I made a distinction of “where the water is” in the body. Water inside the muscle is called intracellular. The water outside the muscle or under the skin, is called extracellular.
Why is this important to know?
If you are following a strict “fat loss diet and exercise program” when in fact you body fat is not the issue–you could end up spinning your wheels.
For example: 5’7″, 150lb woman, 15% body fat, 78lbs of total body water.
Note: You’ll have to get more advanced body fat testing (not the handheld or caliper) that provides this water information like the Inbody or the Bod Pod.
For her to be competitive on stage, the body fat and weight would probably fall in this range: 8-12% and 125-135lbs.
This means she needs to lose approx. 10lbs of fat and 10lbs of water.
Couple of quick tips to reduce excess water now.
1. Reduce excess sodium
2. Cut out processed and refined foods from your diet
3. Adjust your meal plans to include periodic carb adjustments/cycling.
4. Avoid over-training which increases inflammation – which will keep you holding water.
How do you get this right?.
You need to follow a structured training program that is broken up in phases. These “phases” will allow you to build muscle, reduce fat and release excess water with the right cardio & diet regimen.
I’ve created an 8 week new competitor boot camp that includes everything you need to learn to land in the Top 5!
As a competitive athlete that needs to lose fat or increase muscular definition for a show, you have to understand how to properly manipulate carbs or carb cycle. This is not a new technique but one that has been used for decades in the body building world to bring in the most lean and shredded physiques. Do it right and you can really dial in your body for your figure or bikini competition. Get it wrong and the judges will be able to see it on stage, which could land you in the last call outs.
Get your hands on all the Diets + Carb Cycling Plan here <<<
In my experience training clients, there seems to be some huge misconceptions about what carb cycling is and when (or if) you should begin the process. There even seems to be a trend that competitors feel they can eat carbs that normally would be off limits on any diet (like pizza, fries, burgers, sweets, etc.) on their higher carb days in the cycle.
Lots of competitors use the terms “re-feeds”, “cheat meal” or “cheat day.” Without the proper nutritional knowledge, many newbies end up eating junk they feel was earned after periods of lower calories or tight dieting.
Strategically bringing in carbs can be a powerful tool in your arsenal, but in my opinion, you should only bring in more of the carbs you are already eating on plan. Here are some of my top carbs to use for cycling:
Get your hands on all the Diets + Carb Cycling Plan here <<<
• Red Potatoes • Yams • Sweet Potatoes • Oatmeal • Quinoa • Grits
The real problem with having a free for all cheat day (a day a week you eat your favorite high calorie meal or treat) is that if not properly controlled it could get out of hand. It can create a feeling of being deprived, increase cravings, and lead to you not being compliant on your diet long term.
You need the right mindset to stay completely focused on achieving your stage goals. If you allow yourself to cheat, you won’t be able to turn it off. So my advice is to plan and track your macro for all foods–even on re-feed days.
Now, for the most important questions.
How do you set up an effective carb cycling plan?
When do you start carb cycling?
I’ve created Carb Cycling Meal Plan in my competitor training & diet program to help you manipulate your carbs.
Below is an example of my basic carb cycling method using 150 grams of carbs as the highest amount on a high day.
• Re-feed Days (3) –Heavy Training (150-200g) • Deplete Days (2) – Light to Moderate Training (<60g) • Reset Days (3) – Moderate Training (90-150g)
Some tweaking will of course be necessary for most, as some of us are a bit more “carb sensitive” than others. The amount of training days per week, training intensity, and age, will determine how much you will need to adjust things, but I recommend you start with 150g of carbs as your highest (re-feed days).
Carb cycling has to be done right. Without the right technique you could end up not lean enough and bloated.
Most competitors who need to lose more weight, begin a carb cycling regime 8 weeks out from their competition.
Get your hands on all the Diets + Carb Cycling Plan here <<<
The #1 reason why women don’t step on stage is…
They are their WORST critic!
I mean, they will come up with all type of reasons why its not attainable for them.
These amazing women train their butts off to get close to the stage only to talk themselves out of the experience.
Now, don’t get me wrong. I was scared out of my mind after I told everyone I was competing. Damn, why did I do that? lol
But I wanted to prove to myself that I could reach a higher level of fitness…and training for a competition would get me there. Win or lose. I wanted to get there!
And I know so many other women (especially over 40) have this on their bucket list, get close, and talk themselves right off the stage.
Here are 5 ways to stop being your worst critic.
#1 Realize you are not the judge. If you are aspiring to compete, guess what? The judges don’t care what you think. They decide who lands in the top 5. So if you are over there right now saying “I’m never going to be ready because my [fill in the blank] doesn’t look like the women on stage…
You will never finish the process. Period.
#2. Celebrate how far you have come vs. obsessing over where you want to be. This right here is the most crippling for first timers. Not knowing what your final package will look like can keep you from moving forward. Creating a competition level physique happens in stages. Take the time to enjoy your success along the way which should keep you motivated to get through the next level of your training.
3. Avoid comparing yourself to other people. Most of those ladies you may be stalking on Facebook, Instagram, and Pinterest probably have been training longer than you. Maybe they have already competed? Either way, this isn’t their first rodeo and they have been through the process. More than likely, following a competitor program. If you are looking at their updates and finding flaws in yourself–stepping on stage will seem even more unattainable. Focus on your program, stay accountable to your goals and be realistic with YOUR progress.
4. Consult with a professional for honest feedback and a plan of action. You want to have a full assessment at various stages of your prep from someone you trust in the industry. A professional will be able to pinpoint the real issues you are having, design a program that will fix the weak areas of your body, and hold you accountable each week.
5. Know you are awesome. There has to be less than 1% of fit women who ever take it to the next level of competitive training or stepping on stage. So you are the bomb! It takes confidence in yourself to be able to train at this level, sacrifice, and subject yourself to critique by strangers who don’t know your struggle.
Remember, on stage, its you, your competition, and the judges.
Everyone else is just there to witness your greatness.
Now, no more being hard on yourself. Be HARD on the weights 🙂
The best way to reach your goal is to have a fitness coach or mentor. Someone who has done it before, made it to the top and helped other people make it too. I’d like to be your mentor if its a good fit.
Schedule a chat with me to find out exactly what it takes to reach your goals.
Now you can learn everything you need to know about figure or bikini broken down into 5 easy steps! Grab my “Contest Prep Cheat Sheet” absolutely FREE!
