All posts by Kimberly

Sweet Potato Casserole

Recipes

Ingredients

  • 2 cups  sweet potatoes (yams – try to find ones that are about the same size, so they cook evenly)
  • .75 cup raw pecan pieces, divided
  • 1/4 cup Walden’s Maple Syrup (optional)
  • 1 teaspoons ground cinnamon, divided
  • 1/2 teaspoon Himalayan salt, divided
  • 1 tablespoons liquid coconut oil, divided
  • 1/3 cup Unsweetened Silk or other coconut milk
  • 1/4 teaspoon ground nutmeg
  • 1/8 teaspoon ground black pepper
  • 1/2 1 large egg or small egg

Preparation

Preheat oven to 400 F.

Poke the sweet potatoes several times with a sharp knife or fork and roast in the oven until soft, about 45 minutes to 1 hour depending upon the size of the potatoes.

Let the sweet potatoes cool for 10 to 15 minutes. Split them and scrape out the flesh into a bowl; discard the peels. Lower the oven to 375 F.

Make the topping: Pulse 1/2 of pecans in a food processor or blender until they are ground into a meal. Add the maple syrup (if using), 1/2 cinnamon, a pinch of salt, and 1/2 tablespoon of the coconut oil and process until blended. Mix the remaining half of the pecan pieces in by hand.

Put the sweet potato flesh into the food processor or blender (you don’t need to wash the food processor between making the topping and sweet potato filling) and process with the coconut milk and the remaining 1/2  tablespoon of coconut oil. Alternately, you can mash with a potato masher, but the texture will be somewhat smoother if you use a food processor or hand mixer.

Add the remaining cinnamon, the nutmeg, salt, and the black pepper and more Walden’s maple syrup, if desired.

When the seasonings are to your taste, add the egg and blend.

Spread sweet potato mixture in a lightly oiled baking dish and sprinkle pecan topping over the top. Bake until the topping starts to brown, 10 to 20 minutes.

Macros: (Makes 6 servings)

190 calories

21g carbs

10g fat

2.5g protein

1g sugar

3g fiber

Cooking/Recipe Note: You can add 1-2 teaspoon of Truvia Brown Sugar (5-10 calories) to sweeten the recipe vs. Walden’s Farms or in addition.

Like this recipe?

Check out my training and nutrition programs:

www.kimberlydoehnert.com/training

No Bake Rocky Road Bars

Recipes

 

Ingredients:

  • 2 cups oats
  • 4 scoops Beverly Rocky Road UMP
  • ¼ cup Truvia
  • 1 tsp. unsweetened cocoa powder
  • ½ cup almond butter
  • ¾ cup water
  • ½ cup Walden Farm’s Marshmallow Cream (opt)
  • ¼ cup chopped walnuts (or any nuts of your choice)

Instructions:

  • Combine dry ingredients in a large mixing bowl.
  • Then add wet ingredients and combine well.
  • Mix well. Mixture will look dry and crumbly but keep pressing it into cookie dough like texture to ensure all the almond butter is distributed evenly.
  • Line an 8X8 dish with wax paper and place contents in the dish.
  • Press the mixture down firmly.
  • Place dish in the freezer for 30 minutes.
  • Remove and cut into 8 bars.

Nutritional: Per Bar

Calories 174 | Carbs 18g | Protein 20g | Fat 4g | Sugar 2g| Fiber 2g

Get all 12 Protein Dessert & Shake Recipes in Figure & Bikini Diets – Save $50 instantly with promo code: diets50  (Reg. $97)

3 ways to jump start your prep (free plan)

Bikini Competitions, Contest Prep, Figure Competitions

Whether you’re starting to prep for the first time, need a quick refresher on the basics, or just want to learn more about living a competitive lifestyle—this post is for you!

3 Ways to Jump Start Your Prep

1. Download your FREE Sample Pre-Contest Program

You can begin a competitive lifestyle with these FREE workouts & Meal Plan! The full 6-Week program includes the yummy Banana Bread Recipe option in Meal 4. This program will NOT be available much longer, save $200 and grab it before it’s gone!

 

 

2. Schedule a FREE Pre-Contest Strategy Session

You can schedule a detailed 30 minute phone or video chat with me to pinpoint your training & nutrition needs and when you could be ready to step on stage!

 

 

3. Join our FREE Figure & Bikini Facebook Group

You don’t have to prep alone! Get tips, support, and motivation in our private competitor community of over 1500 amazing ladies!

2 Fat Burning Circuits to Get You Lean

Bikini Competitions, Figure Competitions, Workouts

***FULL WORKOUT DESCRIPTION BELOW VIDEO***

Circuit # 1 – 3 sets, 2 min cardio in between sets

Jump rope 50-100 revolutions

Ball side squats 10 ea side

Rope tricep extensions 15 reps

Pop squats 20 reps

Circuit #2 – 3 sets, 2 min cardio in between sets

Kneeling pull downs 15 reps

Hip ups 15

Toe taps 50-100

BB hang clean to press 15

Like this workout?

You can train with me in my Springfield VA studio, click here

You can train with me online, click here

Plank Single Arm Cable Rows

Bikini Competitions, Figure Competitions, Workouts

One way to fire up your core is add a balance component to your exercises. To get a double dose of core burn, try this new move. Set the cable machine low to the floor and use moderate weight you can complete the exercise reps below with good form. Watch the video below to get a full description of the exercise.

Complete 3 sets of 10-12 reps per arm.  Get my complete contest prep training program that will build your core for the stage.

Baked Spaghetti Squash

Contest Prep, Diet, Recipes

BAKED SPAGHETTI SQUASH 

Ingredients

1 (2-3 pounds) spaghetti squash

2 tablespoons olive oil

Kosher salt and freshly ground black pepper, to taste

Directions

-Preheat oven to 375 degrees F. Lightly oil a baking sheet or coat with nonstick spray.

-Cut the squash in half lengthwise from stem to tail and scrape out the seeds. Drizzle with olive oil and season with salt and pepper, to taste.

-Place squash, cut-side down, onto the prepared baking dish. Place into oven and roast until tender, about 35-45 minutes.

-Remove from oven and let rest until cool enough to handle.

-Using a fork, scrape the flesh to create long strands.

Makes 4 servings.

MACROS PER SERVING:

Calories 148

Protein 1g

Carbs 19.6g

Fat 8.4g

Get 20 figure and bikini contest prep diets with macros here.  

New Category – Women’s Wellness

Bikini Competitions, Figure Competitions, IFBB, NPC

The National Physique Committee (NPC) just announced a new division called Women’s Wellness…

…and it’s launching for early 2020 shows!

The rules are not out yet, but I can tell you what the industry OG’s like me think it will be like.

But before I tell you more about it, here’s a photo of a Pro Wellness Competitor. The IFBB Pro Elite (International) League has been including this division at shows for about 2 years

 

 

 

 

 

photo courtesy of the Evolution of Bodybuilding

From what I’ve seen, the judging criteria for Wellness at these International shows focused on competitors with wider hips and heavier bottoms.

These competitors have bigger thighs and glutes (as compared to figure and bikini) which could be great for all the bikini girls who are consistently told “slim down the quads.”

It could also be great for figure competitors who’ve had trouble building a bigger upper body (specifically wider lats).

Basically, they are looking for a tiny waist, a good degree of muscle and size except in the upper body.

The most important feature are bigger quads & glutes!

My opinion…

Wellness is for the competitor whose body style is in between bikini and figure.

How do you feel about this new division?

Think it would fit your body better?

Well, for any of the divisions, it will take time and alot of work to be ready!

…and if you are in-between divisions — you need hybrid training.

What’s that?

Like I mentioned, the Wellness competitors have a bigger lower body (figure) but keep a tiny waist and smaller upper body (bikini).

That’s why its good to have both a figure and bikini program guide to tailor your training to the right divisions. Contest Prep Secrets (CPS) is the ONLY program that includes both full plans for the price of one!

So, if you are thinking about doing the Wellness Division (in-between body style), you would follow the CPS figure program for legs and bikini for your upper body.

The time is now to map out your show, calculate the number of weeks you need, and decide which category your body should be in.

I hope this NEWS motivates you to push even harder to bring your best package to the stage!

Click here to get your plan now and save 50% instantly.

Pick The Right Type of Gym for Prep

Bikini Competitions, Competition Tips, Contest Prep, Figure Competitions

One thing I realized early on as a fitness professional is that change takes time…

Especially when you are going from FIT to the STAGE!

It’s important to track the numbers and how you look along the way. Back in 2012, for my 3rd show, I took photos of how my transformed every 2-4 weeks. It surprised me how much I changed, check it out!

GET CONTEST PREP SECRETS 50% OFF <<<

The biggest factor in getting stage ready is having a structured plan. For all my first shows, I followed a training system I created, Contest Prep Secrets.

It’s based on a standard 16 weeks of prep, broken into 4 weekly phases. Knowing how much training, cardio, food, and supplements you need is critical to get consistent results to the stage.

You can learn more about the prep process and my program here.

But I hope seeing what 12-16 weeks of prep looks like helps keep you on track!

3 Reasons Why You Should NOT Pick a Show

Bikini Competitions, Competition Tips, Figure Competitions

It really sucks being in the third callouts but I kept smiling 🙂

I’m the chocolate chick in the middle lol.

I was disappointed because…

Girl, I was a winner! Already had 8 trophies under my belt.

After landing in the Top 3 my first ever NPC figure competition in 2012,
I headed to Vegas Nationals a few months later  to hit the stage.

I had it all planned out. I was going home with my pro card!

Looking back, it was NOT the right show for me.

And what is so bad about it, someone advised me not to go…

I said, “hell naw!”

I qualified, I was going.

But I did not place.

Came in 13th…

I was out gunned.

I was on the WRONG stage…

That’s why I’ve focused my coaching expertise on first timers because I don’t want them to make the same mistakes.

So here are 3 simple reasons why you should NOT pick your own show.

1. You have never competed before.

2. You are not sure how many weeks it take to prep.

3. You are not sure which category would best for your body shape. (Figure, Wellness, or Bikini).

Choosing a show is an important process of prep. If you are not on the right stage, your chances of landing in the Top 5 are slim.

I’ll help you map out your prep timeline and pick a show!

Click here to schedule a consult with me.