All posts by Kimberly

Mind blowing RESULTS even with the worst case of this disease…

Success Stories

Some success stories are just too amazing to believe, even when I see
them with my own eyes.

That is the case with Erania Brackett. This 41 year healthcare business
executive had been struggling….

Struggling to get her body to stop GAINING weight so she could compete
in her first bikini competition.

Now what makes Erania’s story even more heart wrenching was that she
thought by having Polycystic Ovary syndrome (PCOS) her dream of the
stage would never come true.

Not only does she have PCOS, but her symptoms represent the worst case
possible (hair loss, pre-diabetic, fertility issues, weight gain and more) :-/

Before Erania reached out to me, she had been working with a coach and
she felt ignored and unsupported.

There wasn’t any feedback being given to her especially about her diet…

Frankly she confided in me that there were no explanations given at all,
just her being told to stay on the plan.

Erania said “it’s hard to stay on a plan when you are not getting results.”

I know many of you ladies can probably relate to this type of frustration
either working with a coach or even struggling through this process all by yourself…

Apply for a complimentary assessment with me today!

Before I share with you her progress photos–here are the main reasons
she identified as the catalyst to getting these amazing results. Keep reading,
her transformation is so inspiring! Turn on images to see her pics 🙂

“Kimberly I believe you most importantly helped me get past the mental
block of thinking I couldn’t get these results with my illness. After training
hard for about 2 years and actually putting on weight in the process made
it hard to believe it would be possible. Secondly, I had never been given
detailed diet information that included macro-nutrient breakdowns, how to
track them and make results driven adjustments each week. Lastly, I feel the
biggest catalyst was having you prepare & walk me through my program each week. You spent the extra time to educate me on the process and it was
mind blowing the nuggets of information I’ve walked away with so far–like
how certain sugars were causing me not to have a waistline! That to me is priceless and I can’t thank you enough!” -Erania Brackett

Apply for a complimentary assessment with me today!

Erania dropped 14 pounds in 8 weeks!

Hey, maybe you are dealing with some similar challenges that have kept you from achieving these type of results in you training program.

Or maybe you just need a coach to listen to you and provide the program and support all the way to the stage. I’d love to talk to you more about what’s really possible once you get out of the head and heart space that could be limiting you from reaching your ultimate fitness goals!

Apply for a complimentary assessment with me today!

P.S. There are limited consults available ONLY for the next 3 days and I am
sure my calendar will fill up fast. Apply for your complimentary consult (valued at over $100).

4th of July Workout

Workouts

 

In honor of Independence Day, I wanted to send you this banging workout that burns tons of calories even before you eat your first “turkey” hot dog lol.

How its set-up: 4 circuits, 4 exercises in each, 4 sets of each = full workout!

Equipment: Dumbbells, Medicine Ball, and your body!

Take a 30-60 second rest between sets.

Pretty simple right? Here you go. Enjoy!

The workout:

Circuit #1 (by reps)

Push-ups on a ball  + Mountain Climbers + DB Squats to press + Pull-ups (can be modified) – 20 reps each

Circuit #2 (by time)

Jumping Jacks + Bicycles + Butt Kicks + Plank Jacks – all for 30 seconds

Circuit #3 (by reps)

Renegade Rows + Jump Lunges + Plank  w/shoulder taps + Leg lifts (lying  on your back) – 20 reps total each

Circuit #4 (by time)

Ice-skaters + med ball plie pop squats + Burpees + plank with pikes (on elbows) – all for 30 seconds

Hey, if you like this workout, imagine what my FULL training programs are like! I have 4, 8, 12, and 16 week options.

Contact me now to get more competitive with your training & nutrition here.

Guilt Free Protein Brownies

Recipes

Have you been trying to stick to your prep diet and that old sweet tooth starts rearing its ugly head?
 
So before you derail your prep sticking those fingers in the kid’s cookie jar, try these guilt free protein brownies even your family will love!
 
My husband looks forward to a batch coming out the oven for a late night desert that won’t bust his waistline either.
.
Disclaimer: If you use any other protein powder besides Beverly International for this recipe, it will NOT look or taste the same.
.

Need help with meal plans, supplements and training? Set up a consult with me here.

Protein Brownies

Ingredients:

  • 2 packets of Truvia OR 1 teas of Truvia brown sugar
  • 1/4 teas vanilla flavoring
  • 1 tbsp Chopped Walnuts (opt)

Instructions:

Mix all ingredients together (except walnuts) into a thick batter. Put into glass dish sprayed with non-stick.

Cook on 350 degrees for 13-15 minutes (depending on your oven) or until slightly soft in center. It will look undone but it will set  once cool. Make sure you don’t dry the brownies out by cooking too long.  The little bit of gooey in the center is key for moist brownies!

Store in sealed glass or plastic dish.

Cut into 6 small squares. Enjoy!

Set up a consult with me here.

What Scared Me About Competing

Competitor Lifestyle

I’m not sure if I ever shared this with you before…

But back in 1994, I was an overweight, military spouse stationed in Guam

with 2 small children. I felt so alone there without my family to lean on

and frankly the food became a way to escape the isolated life of being

surrounded by thousands of miles of water.

 

Fast forward to 1996, we get stationed to Hawaii and I met this awesome

nutritionist who was also a competitive bodybuilder. She gave me the

confidence and a plan that helped me shed over 50 pounds in 9 months!

 

After losing all that weight, I realized that I secretly dreamed of competing

but was scared at the thought of being in a little bikini in front of people

I didn’t even know!

 

I couldn’t let this keep me from my destiny. I had trained really hard,

sacrificed time, money, and drove my family crazy to get there. This was

my chance and I wasn’t going to let fear keep from the stage.

 

And you know what? I did it! Check me out!

first competition

 

 

 

 

 

 

 

 

What are some of your fears about competing? Do you think you won’t

be ready in time? Scared to step on a stage? Maybe afraid that you

won’t win? SHARE your biggest fear in the comments below.

 

One thing is for sure, you’ll never know what you are capable of until you make the effort

and start your journey!

44 year old mom shares 3 secrets to stepping on stage (photo inside!)

Success Stories

I wanted to take the time today to encourage you to make this the year you finally step on stage…

No matter how old you are–I know if your mind is made up, nothing can stop you!

Case Study: Renee,  44 year old mom of two boys, 8 and 11 years old, wife and business owner training for a bikini competition. She shared 3 secrets during our check-in that helped her get amazing results even during the holidays!

 1. Hire someone to take the guess work out your program. I wanted to do a show before I was 40, being a parent and business owner, life just got in the way. Now I’m 44 and it seemed even further away from reality but I researched the internet and found Kimberly. After getting a consult, I realized her program was exactly what I needed. I am busy and could only do this if I had professional coaching. I do not have the time, knowledge or experience to figure out my meal planning and workouts and still be a happy, healthy mom, wife, business owner. The last thing I wanted to do was waste any time. 

2.  Be mindful of everything that goes in your mouth, stay focused and be prepared! The older I get the more this rings true. These past holidays proved that having accountability and focus allows you to stay on track no matter what is going on around you. Sick kids, travel and holiday foods normally would have derailed me but seeing results made me think about every food choice.
 
3. Keep positive thoughts, trust the process. Getting out of my head, Kimberly is guiding me through that process, slowly, but we’re getting there! It’s more mental as I get older than physical. Anyone can put the work in–it’s letting go and having faith the work will pay off in the end. If I can do this anyone can!
                                                                             – Renee Curzie
Complimentary Consult <<–schedule one today!
Renee stepped on stage and took home two 1st place trophies!
If you are on the fence about competing because you are over 40, let that go! There are tons of options for newbies, let’s chat to see what’s best for your debut. Schedule a complimentary assessment here.

The Ultimate Fat Shredder [video]

Workouts

Contest Prep Plans <<<

There are times in your prep that it seems like things are just not moving fast enough and you can’t see any changes in the mirror!

It can be extremely frustrating…

But a few little adjustments here and there in your diet and workouts can help you get BIG time results. When it comes to my training, I like to add some higher intensity exercises within my regular workout to kick the intensity up to help sweat out some excess water and increase my level of conditioning.

Here is one of my favorite exercises I add to my leg day. It just might have you limping out of the gym lol. POST a comment after you try this one!

–>>Click here to watch the video: Ultimate Fat Shredder<<–

 

One Thing They Did Not Tell You About Figure & Bikini

Competitor Lifestyle

When I did my first figure competition, my only focus was getting to the stage!

 

I didn’t think much about what happens after…

 

As soon as the trophies were passed out and the lights on stage went off–the post show blues set in. Of course you want to eat all the things you restricted from your diet and it usually gets out of control–ending with huge weight gains within weeks of your show.

 

I did a lot of research before competing and talked to other athletes and coaches. One thing no one told me was that this body I built for the stage is only borrowed…

 

This level of fitness is only temporary and you have to expect it to change once you are not training at this intense level anymore. AND that is the way its supposed to be, its all good! 

 

Enjoy all the exciting, amazing things that are happening to your body right now. But remember, it’s healthy to gain some weight back. You get to keep the many wonderful memories along the way…and new body you built until the next time!

 

Do you need a POST contest diet & exercise plan? Check out my complete beginner’s figure & bikini prep program that includes a detailed plan for a healthy transition 🙂

The TRUTH about cheat meals…

Diet

Are you eating burgers, fries, sweets, and other things you love and chalking it up to your “cheat day?”

Even if these foods were made by you and healthy, they need to be factored in properly or this could easily keep you out of the winner’s circle…

As a newbie, you should be following a balanced diet & training program. But you will hear so many things floating around out there and may not be sure if that information will take you off track or not.

I can tell you when it comes to incorporating a cheat meal–you need to take stock of where you are right now in your prep.

And ask yourself these important questions:

1. Do I need to get leaner?

2. Do I need more mass?

3. How many weeks do I have?

–>>Figure & Bikini Prep Plan<<–

So instead of thinking “cheat meals” you should consider those times you need more carbs as re-feeds…

Depending on your weekly results, there are times when your body needs more calories–which is just a recalculation of your macros to keep your body fat decreasing and lean body mass percentage increasing. Not a total reversal of your clean, lean dieting!

I’ve created a complete training program that outlines EXACTLY the meal plans you need to reach the perfect level of conditioning. Contest Prep Secrets includes over 16 diets, 7-days of peaking meals, and the formula for adding in the additional carbs & calories.

–>>Figure & Bikini Prep Plan<<–

As a general rule, avoid eating lower calorie plans for long periods to keep you from binging and going off track! I include detailed carb cycling meal plans, depleting, and how to structure those meals in my program.

Competitor Tool Kit

Competitor Lifestyle, ,

Hi there future competitor!

I know you are anxious to begin training for your first figure or bikini competition! That’s why I put together this guide for you to get started on the right track. Inside this “competitor tool kit” you’ll find all the secret weapons you need to win your first competition!

All of the links below are suggestions based on my experience successfully coaching thousands of newbies to the stage for the first time. I hope they are useful for you, enjoy!

 –>>CLICK HERE TO DOWNLOAD THE COMPETITOR TOOL KIT <<–

 

Getting Started 

–Take the Stage Ready Quiz

–Professional Assessment

–Figure Prep Plan

–Figure Sample Budget

 

Figure & Bikini Federation 

*You can search by state

The National Physique Committee

The Natural Muscle Network

Natural Bodybuilding Events

The INBF/WNBF 

 

Training Tools for Success 

–Calipers

–Body Fat Analyzer

–Online Food & Exercise Journal

–Digital Food Scale

–Digital Weight Scale

–Digital Measuring Tape

–Food Prep Containers

–Food Prep Travel

–Gloves and Straps

–Timer (for rest & tempo)

–Heart Rate Monitor

 

Basic Supplements 

Whey Protein (dairy)

Plant Based Protein (non-dairy)

Fat Loss

Muscle Growth

Recovery

Fatty Acids (fat loss)

 

Final Presentation Pieces

Suits

Shoes

Jewelry

Tanning & Bikini Bite

 

 

Disclaimer: Before starting any exercise or diet program, consult with your physician to ensure you are healthy enough to train and/or consume any recommended supplements. The advice provided is not meant to replace medical advice from your doctor or other health care professional. We receive a small referral fee for many of the products mentioned through Amazon and Ion Fitness. We are not responsible for any actions arising from purchasing or using these products or services.