All posts by Kimberly

Build A Back Workout

Competition Tips, Workouts

When building a competitor shaped back, you have to make sure your training program includes exercises to hit ALL of the muscles that build winning wings!

First, let’s discuss the muscles of the back so you can understand how to structure your workout. Keep reading to get a full workout already done for you!

The back is divided into larger and smaller muscles. The ones most newbies hit are the trapezius (traps) and latissimus dorsi (lats).

But there are some smaller muscles that need your attention during prep.  These include teres major/minor (rhomboids) and spinal erector muscles.

Don’t sleep on these, they are the “detail muscles” that put you in the first call outs!

Build A Back Workout

The Warm-up:

Push-ups 2 superset with wide grip pull-ups 2 – complete this combo 4-7 times back to back.

The Workout:

Chin ups x 15 reps x 4 sets – 30-45 second rest between sets (lats & teres major)

Wide grip front pull-downs x 15 reps x 4 sets – 45-60 second rest between sets (lats & teres major)

External DB rotation x 12-15 reps each arm x 3 sets – 30 second rest between sets (teres minor – strengthens rotator cuff as well)

Shrugs x 15 reps x 4 sets –30-45 second rest between sets (traps)

Stiff arm push-downs (straight bar)  x 12-15 reps x 4 – 30 second rest between sets (lats)

Good mornings x 12-15 reps x 3 sets – 45-60 second rest between sets (spinal erector)

Cool Down:

Foam roller – upper back/lower back focus – 10-15 minutes

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Are you thinking about competing? Then you need ALL the back workouts and training to be ready in 16-24 weeks here.

How to Drop Body Fat and Build Muscle at the Same Time

Competition Tips

Is it even possible to burn fat and gain muscle at the same time?

The answer is yes!

But it’s pretty tricky if you are NOT a seasoned competitor or pro like myself.

First, here’s an overview what SHOULD be happening in the 4 phases of training:

Phase 1 Building size

Phase 2 Creating shape

Phase 3 Revealing symmetry (fat loss)

Phase 4 Final conditioning /peak (fat & water loss)

In my step-by-step system, I break down in detail the 4 phases of prep and exactly how to train for each to reach your goal.

Even though the “symmetry and conditioning phase” is more focused on fat loss, you should be seeing a small reduction during the size and shape phase. MOST newbies end up gaining body fat as they try to get size. Not good!

You actually need fat to push weights and build. So it’s a fine line in the beginning not to be hyper focused on lowering your body fat during the size and shape phase.

A little known secret about weight loss is that some of what you see in the mirror or on the scale is water. And where you are holding that water (intracellularly or extracellularly) would dictate the TYPE of cardio you do and how much TIME.

That is a much larger conversation, but I do give guidance in my program to help structure your cardio program. Make sure you know your true body fat. I recommend you get an Inbody body fat test or Bodpod. The hand held and scales with body fat are widely incorrect.

Basing your training on incorrect information is going to keep you from making the right adjustments at the right time of your prep.

Thus, keeping you from the stage.

If you have very high body fat (over 25%) then you would need to make sure you incorporate a good amount of lower to moderate intensity training sessions in the beginning phases to ensure you are burning fat and NOT losing muscle.

Most newbies do way too much cardio too early in their prep. If you are doing 2 hours of cardio in Phase 1, it doesn’t allow you to go anywhere from there.

Make sure you use cardio sparingly throughout your prep to get past plateaus and ramp up where needed to get through the conditioning phases.

Was this information helpful?

If you’d like to get all the phases of training and cardio laid out (plus everything else!) for your contest prep, click here.

15 Tips For New Competitors

Bikini Competitions, Competition Tips, Figure Competitions

So you want to compete? There is alot to learn, but here are 15 tips for new competitors!

1. Attend a local show. You may think you are ready compete, but it’s best to check out a competition to see if it’s something you want to pursue. You’ll learn how competitions work and have the opportunity to ask questions.

2. Determine your class (figure, bikini, etc.). If you have a good amount of muscle or put it on easily, you might do better in figure. If you are not overly muscular and have a curvy figure, bikini could be a good fit. It’s best to train with your body’s genetics vs. against them.

3. Review federation rules and guidelines. There are different types of federations and each have their own guidelines on posing, body style and rules on types of supplements you can take etc. Make sure you know everything to be eligible to step on their stage.

4. Get a prep plan or coach. If you have never competed before, it’s best to have blueprint to follow. This will help you avoid newbie mistakes that can keep you out of the winner’s circle.

5. Prepare a budget. This is the most expensive “hobby” there is! You have to be ready to pay for even the basics that are required to compete. Like posing suit & heels, jewelry, tanning, show fees, federations fees, supplements, gym membership, and the list goes on! Having a budget will also reduce some of the stress of competing. So if money is tight, this is something you want to pass on for now.

6. Make your diet the priority. If you are relying on workouts more than diet–you will come up short on stage! Diet is over 70% of the final package you bring to the judges. Meal prep is key to sticking to your diet.

7. Schedule your workouts. Treat your training like an “important appointment” you can’t miss unless under the most extreme circumstances (sickness, daycare, etc.). There will be times you will need to be flexible on when you train to make it happen consistently.

8. Don’t get stuck on the numbers. The scale is just one form of tracking. In reality, its just a number. Your body composition and how you look matter the most. Measurements and photos are the best way to track progress.

Working closely with a coach will help prevent you from being overly critical, which could stall your progress.

9. Get your mind right. Keep calm, focused, and remember why you are doing this. Self-doubt is the #1 killer of dreams.

10. Don’t withdraw socially, stay connected. This is such a solitary sport, it can be easy to shy away from friends and family. You will need different types of support, so let them know what you are doing and how they can be there for you. DO avoid excessive socializing that encourages cheating on your diet, missing workouts, or not getting enough sleep.

11. Practice posing early. This is something I can’t stress enough. Don’t wait until a few weeks from your show (when you look the best) and then start posing. It takes time to learn your required poses and the art of presentation. One thing I’ve learned from the judges is that the best body doesn’t always win. It comes down to how you sell yourself on stage. If you’ve practiced enough, you will look and feel confident!

12. Compete against yourself. You can’t control who shows up. Don’t obsess over other competitors (stalking them on Instagram lol) or worry about how many ladies will be in your class. Put 100% into your program and come mentally prepared to compete!

13. Enjoy the journey. Have fun along the way. Stepping on stage is an amazing accomplishment and it should be a positive experience. If not, you won’t want to do it again–even if you won a trophy.

14. Have a good attitude. No one likes a bad sport. Some competitors can be catty or throw shade. Don’t react negatively. Keep your head up and keep it moving!

15. Be prepared to gain some weight after your show. The body you are creating doesn’t belong to you. Just like Cinderella, you’ll show up at the ball in a carriage and leave in a pumpkin. But definitely a more FIT pumpkin lol. You will need a post show plan in place to gradually reverse your diet and return to a pre-contest weight you desire.

Have more questions? Not sure where to start?

Request a strategy session with me to map out your next steps to the stage!

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TRX Med Ball Circuit

TRX, Workouts

The TRX is one of my favorite training tools because your body is the machine. That makes it an awesome functional workout tool! It allows you to tailor the amount of workout load to your specific goals. When I’m training for a competition, its an integral part of my program and progression.

The med ball is another functional tool that can be thrown into any workout to uplevel your ab game!

How to do the workout:

-Do each exercise back to back without a break.

-Take a 30-45 second break between sets

Tools you need:

The TRX

Med Ball (8-10lb)

Workout #1 x 3 sets

TRX single arm rows x 10-12

Med ball mountain climber x 50

TRX chest press x 12-15

Med ball leg raises x 10 each leg

Want me write your workouts every week? Join my online membership & community here.

Advice For Peak Week

Bikini Competitions, Competitor Lifestyle, Figure Competitions

Contest Prep Secrets includes a post show plan that covers the 4 weeks it takes to transition back to a healthy you!

DOWNLOAD CONTEST PREP SECRETS INSTANTLY <<< Save $50 use code: peakweek

Contest Prep Secrets includes a post show plan that covers the 4 weeks it takes to transition back to a healthy you!

DOWNLOAD CONTEST PREP SECRETS INSTANTLY <<< Save $50 use code: peakweek

3 Changes to My Prep That Start Tomorrow!

Figure Competitions, Kimberly's Training

I’m feeling pretty calm this show…

Mainly because I just competed 7 weeks ago and still in my zone 🙂

Today my weight is 134 pounds, 5.9% BF.

Last show, I weighed 137 pounds 2 days before, so I’m excited to see improvements in my conditioning!

Here are my progress pics…

 

Here are 3 of the major changes I’m starting tomorrow to PEAK this Saturday!

-Increasing cardio and splitting into 2 segments (morning and night)

-Increasing reps to conditioning ranges

-Increasing my current water

I’m also DECREASING or cutting out some things all together…

There’s more adjustments you can do during the final weeks of prep to continuing progressing, but not everyone needs to do them or should.

When the time comes, having a detailed PEAK WEEK program is critical to take the stress out of your final days to the stage 🙂

I’ve created a detailed 7-Day Peak Week program that breaks down the food, supplements, cardio, water, and training to bring in your best package.

It’s included in my step-by-step COMPLETE Figure & Bikini training system, Contest Prep Secrets!

PLUS you get access to me for questions in our private Facebook group 🙂

AND to celebrate my PEAK WEEK – enjoy this $80 discount!

CONTEST PREP SECRETS   <<< 

How to Eat Like A Competitor

Competition Tips, Diet

1. Determine your goal: Muscle growth or Fat Loss

Before you begin dieting, you need to establish your goal. For muscle growth and fat loss, there is a different nutritional breakdown. When a competitor is focusing on putting on muscle mass, they eat more calories–split almost evenly between the macros. In the fat loss phase, the calories may be adjusted lower with most coming from protein.

2. Figure out your maintenance calories (the calories you need for bodily functions plus exercise).

First, determine your Basal Metabolic Rate (BMR).

For a simple guide, I recommend you add 300-500 calories to your BMR to maintain your current stats.

To ADD muscle – I recommend you eat between 12-18 calories per pound of body weight.

To CUT body fat – I recommend you eat at your BMR to jump start your metabolism to burning stored fat. Do not eat below your BMR more than 1-2 weeks as fat/weight loss will stall. Eating a bit below and above your BMR is a good way to cycle calories coming in as you adjust your training & cardio.

3. Calculate your macros.

Divide your daily calories up by 3 macros: Protein, Fat, Carbohydrates (carbs)

To ADD muscle – Here’s a good macro breakdown:

40% protein, 30% carbs, and 30% fat

To CUT fat – Here’s a good macro breakdown:

50% protein, 20% carbs, 30% fat.

4. Create your meal plan.

Now that you have the approximate calories and macros for each goal–create your meal plan. I’d start with a 5-6 meal-a-day structure. Limit processed foods, choose lean cuts of meat, and vary your starchy carbs & vegetables to get all the nutrients your body needs.

Still confused about competitor dieting?

I’ve made it super easy for you today!

You can download my complete competitor training program, Contest Prep Secrets, that includes the diets plus the key to mastering you macros for the stage! Save $50 if you get it today!

BUY CONTEST PREP SECRETS <<< Today Only $97 (reg. $147)

Plyo Leg Workout

Workouts

How to do the workout:

-Complete each exercise back to back in a circuit

-Each exercise uses DB’s

-Choose light to moderate weight (have a couple of sets of DB’s 5-10 pounds)

-Take 60-90 second rest between circuit sets

-Do 3-5 sets

The Workout

DB jump squats x 20

DB jump lunges x 20

DB burpees x 20

DB jumping jacks x 20

DB push-ups with rows x 20 (balancing on DB’s, complete push-up, then row. Alternate arms)

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Get a FREE coaching call with me here!

 

Cali-Flour Chicken Pizza

Recipes

6 Ingredients

  • 0.25 cup, Organic Roasted Garlic Pasta Sauce
  • 4 oz Chicken Breast
  • 1 tablespoon, organic refined coconut oil (for sauteing the veggies)
  • 0.50 ounce, 4 Cheese Mexican Cheese
  • 1 Crust, Sweet Red Pepper Cali-Flour Pizza Crust
  • 1 oz, Grilled Onion and Bell Peppers

Directions:

  • Pre-heat oven 375
  • Heat pizza shell for 5-7 minute, let cool 5-10 minutes.
  • Saute the peppers and onions in the oil until lightly brown.
  • Grill chicken breast, then cut in small pieces, shredded
  • Spread the pasta sauce on the crust in a circular motion
  • Add the chicken and veggies
  • Sprinkle cheese on top
  • Bake in the oven another 5-10 minutes
  • Let cool for 5-10 minutes

This recipe is low carb and KETO friendly.

Makes 4 servings (slices)

Macros:

Per serving – 134 calories, 11g protein, 3g of carbs, 8.7g fat, 325mg sodium
Did you like this recipe? Please share it with your friends 🙂 Thank you!

Do-it-yourself contest prep plan <<<

Competitor and Non-competitor coaching with Kimberly<<<

The True Cost of Competing

Bikini Competitions, Competition Tips, Figure Competitions

So, you’re ready to step on stage…

Awesome!

But what many first timers don’t realize is how much it will cost. This is one of the most expensive hobbies lol.

But if this is your dream, it’s worth it!

Just be smart about the money you spend for your show and map it all out like your training. Of course, some things you can try to do yourself, but its the little details in the end that will keep you from bringing your best package to the judges. Like doing your own make-up & tanning – this will probably be nightmare unless you are a make-up artist or tanner for a living 🙂

Check out this list of competitor expenses for contest prep. From this list, you can do more research to create a detailed budget sheet. A complete expense sheet and even more helpful competitor checklists can be found in my e-book prep guide, Contest Prep Secrets. Click this link and  you can save $100 to spend on other things you’ll need 🙂

Now here’s that list…

Food (not optional)

Supplements (not optional)

Gym membership (not optional)

Coach (highly recommend)

Contest Prep Plan (not optional)

Posing sessions (highly recommend)

Posing heels (not optional)

Competition bikini (not optional, needs to be regulation suit)

Stage jewelry (not optional)

Hair & make-up (highly recommend)

Competition Tan (not optional)

Contest registration (not optional,  you pay per class i.e. novice, open, masters)

Federation fees (not optional, varies per organization)

Hotel (optional based on show location)

Airfare (optional based on show location)

Typically, a new competitor should expect to spend $2,000-$4,000 her first show. Take this list and make a spreadsheet with the actual costs.

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