All posts by Kimberly

Treadmill HIIT Circuit

treadmillThe Warm-up: 

3 minutes – (1 min) jumping jacks, (1 min) high knees, (1 min) lateral lunges/alternating

The Workout:

-3 minutes @ 4 mph, elevation 7

-2 minutes @ 4.5 mph, elevation 5

-2 minutes @ 5 mph, elevation 2

-3 minutes @ 4 mph, elevation 8

-2 minutes @ 5 mph, elevation 4

-3 minutes @ 4.8 mph, elevation 3

-5 minutes @ 4 mph, elevation 8

-2 minutes @ 5 mph, elevation 2

-3 minutes @ 5.5 mph, elevation 0

-3 minutes @ 4.8 mph, elevation 4

-2 minutes @ 4 mph, elevation 0

The Cool Down:

-5 minute recovery walk 3-3.5 mph, elevation 0

Figure and Bikini Workouts + 16 Week Cardio Program <<<

 

 

 

3 Tips to Turn Things Around in Your Figure Prep

Ethnic woman frustrated by results of her dietI’m not sure how many weeks you have left until your figure competition…

But if your program is not on track or you think you are behind the 8 ball,there isn’t much time to course correct–especially if you are not sure what areas to fix!

No worries, I’ve got your back! I have identified 3 areas where newbie figure athletes can make tweaks to get things moving in the right direction again!

Your diet…

Speed up your metabolism. Spreading your total carbohydrates out in smaller
amounts can give your metabolism a jolt. This is a type of modified carb cycling
and you can adjust your total grams of carbs for the day based on your workout
intensity. Also consuming the right amount of fat on those lower/higher carb days

is key.

–>>Get detailed macronutrient based meal plans here<<–

Your training time…

Train later in the day. Everyone has their own schedule and may be restricted to specific time of the day. But if you are trying to get things moving again, training later in the day may make all the difference. Why? Because you would have eaten most of your heavier meals by then which will help you burn off the majority of that energy and your body will have to rely on stored fuel. And your workouts need to be ramped up to burn more efficiently with splits (working specific body parts together and on certain days).

–>>Get my fat blasting Phase 2 & 3 training splits here<<–

Your training focus…

Stick to 1 program (no more plan hopping). I don’t mean no harm, but many of you right now are following more than one prep program and are jumping between them, picking and choosing what you like hoping it all works out in the end.

But jumping from one program to the next creates inconsistency that your body will react to negatively. Training for figure is a progressive process and you have to either follow one program or coach during this prep to reach your goal of rocking the stage.

If you are still worried about pulling it all together in time, hire me as your coach and I will share the insider pro secrets to get stage ready!

Illest Nailed Her Peak Week!

Illest TekinerHi Kimberly!

I want to thank you sincerely for helping me through the prep for peak week!

Besides purchasing your figure prep program, I have also taken advantage of all the other wealth of information and pointers you provided afterwards in the program!

I believe it is never too late to learn no matter how advanced/experienced in training one is. I am always looking forward to progress farther than where I am. However, getting the conditioning on point is the most challenging for me, but I definitely can see a huge improvement since my first competition.

I am a mother of two boys, 19 & 17. I work full time and attend college part time, as well giving back through personal training. This year I will turn 40, and I want to create my most improved physic in celebration of my commitment to health and wellness!

-Illest Tekiner

3rd place Figure Masters

NPC Oklahoma Grand Prix

 

–>>Get the program she used here<<–

 

 

How Moms Can Compete in Figure

Its Go Time!I chatted with my client Laurene Engelbrecht, fitness pro and model about the challenges competing places on family. Laurene is an amazing woman inside and out and she shared 7 tips that enabled her to step on stage and still be a fantastic mom! Read her story…

“For me it was definitely letting go of the guilt of spending money and time on myself. The pay off’s for my kids were incredible though. They gained huge respect for me and for my goals and for my achievements.

I found it was very important to explain to them what I was doing, what I would need in terms of time and support from them. I also learned how to convert my staples into tasty meals for them. Like turning my chicken breast into chicken fingers for them or making my cooked chicken into a chicken curry by adding the curry spices of my choice and some light coconut milk. This saves loads of time and makes your food prep a family food prep = less guilt 🙂

I am always sharing with them why I can’t indulge in certain food with them and why they can (their growing bodies can have a treat or two without negative effects). I also still sit at the table with my family at meal times and do my best to time my meals so I can eat with them. 

The most important thing is to show them how much fun you are having. Always stay positive, even through carb depletion. Take them to the gym every once in a while and show them how strong you are and let them give a few exercises a try. They understand how fun– having fun is, right? If you share your fun with them, they will get it :).

Make a count down chart to show time, especially for younger kids. That way it becomes more ‘real’ to them and get them involved in choosing your suit colour (after you’ve already approved the final choices of course ).

My older kids loved that their friends would comment on how fit I was looking. I would accept each complement from my kids with gratitude and always tell them that their support and pride motivates and inspires me immensely. 

I never use the term ‘fat’ or ‘losing weight’ in front of my kids. It’s all about the muscle and symmetry in our discussions and how fit and strong I’m becoming.  A Mom needs to respect her goal as much as she respects being a good mother. A Mom on a health mission is an incredible Mom all round  🙂

I have so many more thoughts an ideas I can share but hope this helps another mom realize she can achieve her dream of stepping on stage like me!  -Laurene”

Hey moms! What are some of your personal challenges juggling prep & family? Comment below!
Need help getting started? Click here to learn more the program Laurene used to prepare for her first figure competition!

Cut Fruit Out of Your Figure Diet?

appleAs a figure athlete, its important to monitor your macronutrients closely to achieve a lean, defined physique.

But one of the hardest parts is learning when to cut certain foods out of your diet and why. The biggest question I get from figure newbies is “can I eat fruit and still get lean?”

In a normal healthy diet, fruit is important to provide fiber and antioxidants to your body. Unfortunately, fruit is loaded with natural sugar – which for a figure competitor needs to monitored and limited to a certain amount of grams each day. That can and will change throughout the different phases of your prep.

Learn more about figure competition dieting here.

Here is a good guideline on fruit and sugar:

1. If you are 16 weeks out or more, in the building phase, your can consume 25g or less a day from all sources (vegetables, fruit, natural and artificial sweeteners, etc.)

2. Some of the best fruit options during prep are apples, peaches, blueberries/berries, or grapefruit.

3. Fruit or other carbohydrates are best eaten BEFORE a workout. This will allow the body to burn off the excess sugar as energy.

4. If you are having trouble getting leaner, sugar could be keeping you from goal. Try cutting your sugar grams each week to the stage and see how it affects your results. Typically, I consume less than 15g (from ALL sources) a day, 8 weeks out or less.

Learn how to get your macros right here. 

Natural Newbie Wins 6 Trophies!

Christa Before & AfterChrista McLane began following my figure prep program in February 2012. Just like most first time figure athletes, she had tons of questions about how much cardio to do, supplements needed to build maximum muscle mass, managing her macros, and when to accelerate her program. After Christa purchased, she was able to contact me for additional guidance to help her prepare for the NANBF Best of Midwest (natural federation).

Not only did Christa put on more muscle, she created a physique that wowed the judges and totally dominated her competition. This natural newbie won 6 trophies and one was for the best “T-Walk!”

Here’s some of what Christa had to say about the program

“I was extremely pleased with the attention that Kimberly gave me. She was helpful and gave me the confidence I needed to prepare. Her program is effective if you dedicate yourself totally to it. Her emails, tips, and videos are motivational and keep you on your toes. I learned so many details from her program that I would not have known, which was the key to my success!” -Christa McLane

5 Tips to Rock the Stage on a Budget

5 Tips to Rock the Stage on a BudgetIs the cost of competing keeping you from stepping on the stage in 2016?

I can remember when I first started, there were so many hidden costs that I wasn’t aware of and it seemed like I was being nickel and dimed to death! lol

Ladies, achieving your dream of stepping on stage doesn’t have to break the bank! I’ve got tons of tips to help you maximize your cash, but i’ll share my top 5. There are pro’s and cons to each of these suggestions–so its all about your preferences in the end.

1. Create a budget. This is the most important step to preparing for a figure or bikini competition. Everything that is available out there for competitors seems important and you can end up wasting a ton of money by not planning. Set your budget early, and based on that financial outline, decide which shows you can do. Every bit of money should be counted, from bikini bite to travel expenses. I include a competitor budget and other super helpful checklists in my prep program to help you focus on the most important items you’ll need.

2. Register before the deadline. Make sure you visit the promoter’s website and register as soon as it opens. There is a cost for competing in shows that can range from $25 – $100. If you sign-up after the stated deadline, there usually is a late fee. Many of the promoters charge double, so don’t delay. Send in your completed application and fees promptly.

3. Do your own tanning and make-up. Most of the shows will have tanners & make-up artists at the venue for your convenience. The cost runs $100-$200 and that could include both. i recommend you get the professional tanning and make-up, but if you really need to cut corners, learn to do it yourself! The key to successful application is using high quality products and practicing before your show. For your tan, I suggest JanTana products because you can get a winning color with just one application! No fading, streaking or the dreaded green! Head to the MAC makeup counter to get a free GLAMOUR look done and ideas on best color combinations for your skin tone.

If you are not used to wearing make-up, I suggest going to the Mac or other make-up counter at the mall and have them do a sample “pageant look.” This is a dramatic, smokey palette based on your skin tones & hair color–NOT your suit color! Take a picture, then you can re-create that look yourself at the show. Please note, your make-up and tan has to be on point as the lights are very bright and you could end up looking washed out!

4. Suits for less. One of the biggest expenses of competing in figure is the posing suit. You can’t purchase them in a regular store. Your posing suit must be a specific style and only certain designers make them. A quality suit will cost you between $200-$1,000 depending on how many stones/crystals you want. I will tell you that the judges don’t care how much bling you have but please make sure its not distracting.  So the design/stones are based on your budget. I will also warn you not to go bargain basement on your suit because the judges will note the fit, overall look, and where it cuts your physique as a huge part of your presentation. Remember the old saying “you get what you pay for.”

Many designers have discounted suits that they were unable to sell and/or rentals. Even if you don’t see a link for them on their website–you can send them an email asking about available discounts. They often give discounts for referrals, so make sure you think of all the angles before you contact a designer.

5. Show me the money. Hey, there ain’t nothing wrong with asking folks for a little financial support. But hold on, not your co-workers, pastor or boss lol. I’m talking about folks that would love to help support you and get some shine in the process. Tanning & beauty salons, suit designers, gyms, and supplement stores are the best places to start for sponsorship’s.

You can offer to shout them out during your thank you speech, blog, Facebook page or other social media for advertisement. They may also want you to wear their logo’s or gear. The first place I’d suggest you look for financial assistance would be your friends and family. Tell them you would love to have them support your dream by covering a small expense like posing heels, coaching, supplements etc.

I hope these tips save you some cash and bring you one step closer to the stage!

Oh, one more tip…

You can save tons of $$$ by making sure your body is competitive on stage. You could end up wasting thousands if you are not stage ready. Learn more about my proven step-by-step e-book system for ladies who can’t afford coaching, Contest Prep Secrets <<< It includes a private Facebook group for consistent help throughout your prep!!! Priceless…

Carrot Protein Cupcakes

With the holiday hustle bustle, its a good idea to have some delicious healthy treats around that will satisfy your sweet tooth and not ruin all your hard work. This recipes is high in fiber, low calories and carbs and great for a pre or post workout treat.

Makes approximately 18 cupcakes

Ingredients:
¾ coconut flour
2 scoops Beverly Vanilla UMP
1 c shredded carrots
2 eggs
2 Egg whites
1/2 cup Walden Farms Pancake Syrup
24 packets Truvia or Stevia
1 tsp. Cinnamon 1
½ tsp. Nutmeg
½ tsp. baking powder
½ tsp. salt
½ cup low sugar coconut, shredded
¼ cup walnuts, chopped

Instructions:

  • 1) Preheat oven to 350.
  • 2) Combine all cupcake ingredients in food processor or beat with a hand mixer in large mixing bowl. Mix really well to ensure your carrots are thoroughly combined.
  • 3) Fold in coconut and walnuts.
  • 3) Spray muffin tin with coconut oil cooking spray and pour evenly into pan.
  • 4) Bake for 25-30 minutes or until toothpick comes out clean. If your muffin pan is nonstick, you may need to reduce time to prevent burning.

Nutrition: Calories 95 | Protein 6g |  Carbs 8g | Fat 4.75g

Recipe courtesy of: Beverly International

Hot Body Chili

Looking for more ways to eat that boring ground turkey? Here is a recipe for some good old comfort food for this colder weather packed with protein and nutrients to keep you training hard! This turkey chili is low fat, low calorie, low sodium, full of flavor and only takes 30 minutes to make!

Ingredients

  • 1 lb Ground Turkey Breast
  • 1 Small Onion, Chopped
  • 1 16 oz. Can Crushed Tomatoes
  • 1 tbs Brown Sugar/or substitute
  • 3 tbs Chili Powder
  • 1 capful Vinegar
  • 8 oz. Low Sodium Tomato Sauce
  • Himalayan Salt and Pepper to Taste
  • 1 Cup Kidney Beans

Cooking Instructions

Lightly spray your frying pan. Add turkey and onions, crumble turkey and cook fully. Stir in remaining ingredients. Cover pot with lid.

Continue to cook on low heat for 30 minutes.

Serving Suggestions

Makes 6 servings

Nutritional Info
  •  228 | 
    33g |

Recipe and photo courtesy of: Muscle & Strength