All posts by Kimberly

4 Ways to Beat Low Energy

Training Tips

Exercise is supposed to make you feel energized, not zap it out of you right? But being tired after exercise makes sense because we burn calories which deplete the body of energy. When you’re tired, your body is craving rest and nutrients to repair your muscles and energize you. If you are feeling run down, it can keep you from hitting the gym consistently which will slow your progress. Here are 5 tips to increase your energy levels during and after workouts.

Make sure you eat before and after. For workouts less than an hour, you want to eat carbohydrates that are absorbed fast like half a bagel or English muffin. For workouts longer than one hour, you want to eat a carbohydrate that takes longer to digest like a banana.

Drink enough water. Feeling lethargic is also caused by dehydration. Working out makes you sweat, so it’s necessary to replenish that water lost during training.  A good rule of thumb is to drink at least half your body weight in ounces and add more on training days.

Sleep more. If you are not getting at least 7-8 hours of sleep per night, this will only make your muscles more tired. Avoid late night workout sessions too if preventing you from getting in enough sleep.

Add rest days. If you are training almost everyday without a break, that will definitely wear you down quick.  I recommend taking at least 1-2 full days of rest. Listen to your body, take a break when you feel its needed.

As a general rule, make sure you get checked out by your doctor before starting any new diet or exercise program. Getting a check-up could  uncover any underlying medical reasons that could be making you tired.

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Training Tip to Fix Your Tush

Kimberly's Training, Workouts

WATCH THE VIDEO<<<

So, you have probably done a barbell deadlift before right?

The problem with them is sometimes your hips don’t go back far enough to activate the glutes.  It’s not how much weight you use for deadlifts, but your form that matters.

Here’s a little trick to make sure you are targeting the tush…

Use a wall (or a machine like I did in this video) to limit how far back you can go. Take a slight step forward.  Once your butt touches the wall, then begin lowering the barbell. You should feel a more intense pull of those butt muscles. On the return, you want to squeeze the cheeks lol.

Complete slow & controlled movement on the way down and slightly faster on the return.

Did you like this tush tip?

I’ll be creating full workouts with ninja tips each month for my members! If you want to get notified when the MEMBERS ONLY site opens, click here.

Karen lost 10 pounds and 14 inches off her waist!

Success Stories

I love sharing client success stories!

Karen signed up for my 12 week coaching program and we just finished week 9…

All I can say is wow! Keep reading below to see her photos!

Here’s where Karen started:

Weight 148.5

Waist 46

Thigh 27

Hips 42

Calf 16

Week 9 stats:

Weight 138.7

Waist 32

Thigh 25

Hips 40

Calf 15

She lost an amazing 14 inches off her waist at the navel! Karen said “I could not believe it, I kept measuring it lol.”

Check out her before (left) and after (right) photos:

SCHEDULE A COACHING CONSULT<<<

I laughed so hard when I read her text today…

That’s the thing about finally getting results. YOU are willing to go beyond your comfort zone to reach success.

All it takes is a made up mind and a committed coach. That would be me 🙂

If you are READY, let’s chat about how you should structure your program for success.

SCHEDULE A COACHING CONSULT<<<

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Get a competitor training program here.

 

3 Things You Need to Compete & Win

Competition Tips

What are the judges looking for?

It’s very important to know the answer if you are a newbie figure or bikini athlete.

You might hear something different, but trust me on this. You need the 3 S’s to compete.

Without them, you won’t get a second look from the judges.

What are the 3 S’s of competing?

Shape – The X-Frame = wider back that intersects with a small waist, slightly squared quads, and a tight glute package.

Size – Enough muscularity based on your class of competition (figure, bikini, bodybuilding, etc.) 

Symmetry – The perfect balance within your physique that sets you apart from the competition. 

NEED SHAPE, SIZE, AND SYMMETRY? SCHEDULE A CONSULT

Now, this goes for bikini competitors too!

In that bikini rear stance, the X-Frame is in full effect.

Here’s a great visual example of the 3 S’s…

Christi Frea competed for the first time and won 4 trophies!

She’s a mom, grandma, and fitness professional who wanted to transform her healthy fit physique into a competitive figure body.

Christi started her training at 108 pounds (left) and competed at 101 pounds (right). We increased the size of her muscles, created a figure competitor’s shape, and brought a level of leanness that showed off her symmetry on stage! 

NEED SHAPE, SIZE, AND SYMMETRY? SCHEDULE A CONSULT

I hope these tips help you create the kind of body that gets the judges attention and lands you in the winner’s circle.   

It totally got Christi there!

One thing is for sure…

The best way to ensure you show up with the right package on stage, is to start drilling down on the 3 S’s of competing. If you need help figuring all this out, contact me here. 

Leg Volume Day: Kick-off Superset

Kimberly's Training, Workouts

When you have a body part that is lagging, its a good idea to hit it a couple times per week. Since my legs are my weak area, I train them 3 times per week. The 3rd session is for putting more blood into the muscle fascia to stimulate growth.  Its called Leg Volume Day.

I kicked off the workout with a superset from my past…

When I was training for my pro card,  my leg workouts were brutal lol. This was one of the supersets I hated most. Those are most effective ones right ? lol

  • Kettle Bell Plie Squats (pictured above) x 25.  It can be done with or without the weight vest.
  • Leg Extensions x 25

There were 5 supersets in my workout. Each done for 3-4 sets. The first exercise hits quads, the second glutes/hamstrings. So you end up with an opposing muscle group struggle that leaves you pretty sore the next day 🙂

Need help fixing certain areas of your body? Contact me for a consult to figure out the best way to design your program.

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Beef Lettuce Wraps

Recipes

These were such deliciousness I ate one before the photo lol

Ingredients

4 ounces of filet steak (grilled mine on George Foreman)

4 romaine hearts (1 shredded for topping)

1 tbs of organic shredded Mexican cheese

2 tbs all natural salsa

Makes 3 wraps 🙂

Macros: Calories 330 | Protein 36.8g | Carbs 10.2g | Fat 14.4g

Like this recipe? Leave a COMMENT please 🙂

Hey, let me create custom meal plans & workouts for you!

CLICK HERE to get a complimentary fitness consult.

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Back & Abs Workout (5-30-17)

Workouts

How to do the workout:

This workout is made up of super and tri-sets.  Complete each super or tri-set x 3 or 4 sets. Take a 60-90 seconds break between supersets, focusing on lifting heavy for the reps stated.

The Workout:

Wide grip pull downs x 15 superset with Dynamax ball slams x 20

TRX underhand low rows (or straight bar low rows) x 15 superset with Dynamax ball sit ups w/knee ins x 20

Incline reverse DB flyes x 15 (face down on bench) superset with rope pull-overs x 15

BB underhand rows x 15 superset with DB single arm rows x 15 each arm

Band opens (see pic above) x 15 superset with DB bent over flyes x 15

Rope crunches x 30 tri-set with hanging leg lifts x 20, decline crunches x 30

Get competitor and non-competitor coaching here.

Kimberley Lost Over 40 Pounds and 12% Body Fat!

Success Stories

“I’m 40 years old with 4 children, and had a great deal of health problems. For me, this is more than just about trying to lose weight or win a competition. Starting this program, eating right, and exercising has saved my life…literally. My entire adult life, I have been in and out of hospitals, doctors offices, etc. 

After starting this program and eating healthy, almost all of my health problems are gone! I no longer deal with anemia, hypoglycemia, asthma, or fibromyalgia. I have always been known as the sick and weak Kim my entire life. Now I am healthier and stronger than ever!

I began using Contest Prep Secrets in 2016, weighing 165 pounds with over 30% body fat. I’m currently down to 120 pounds and 18% body fat. So, when I say fitness and this program saved my life;  it is no exaggeration. Of course I had a lot of drive and determination, it’s not easy. But if you want something bad enough, it’s worth it!

Kimberly, I know this has been a lengthy testimonial, but I just wanted you to know how much you help people. Not just to lose weight or do a show, but how getting the information out there to live a healthier life–could save a life. Thank you for all your inspiration.” -Kimberley Soto

START YOUR JOURNEY TODAY <<<

Korrina Was Ready For A Change

Success Stories

Korrina’s results: After 8 weeks, she lost 8 pounds and almost 5% body fat.

But a picture says a thousand words. WOW! Keep reading her story below…

“I am Active Duty Navy as a Physician Assistant. For several years I worked as an advocate for wounded, ill and injured service members. A very rewarding, but very mentally draining, job! I am 46 years old, 5’3” and started Kimberly’s coaching at 151lbs. Until I hit age 30, I consistently was around 110-115 lbs. The weight began to creep up and I have not been successful at losing it for good. I will admit I was very inconsistent with my workouts as my time is often not my own to manage (and as a caregiver always put everyone else first). I’m in pretty good shape — I run half-marathons, do spartan races, swimming Alcatraz this summer — and live an active lifestyle. I just needed help to get myself mentally on track with consistency with the workouts and figure out this eating thing.” – Korrina 

If you are READY for a change and want to improve your overall fitness, contact me to learn more about my personalized coaching programs.

What My Training Looks Like Now

Figure Competitions, Kimberly's Training

I’m training for my 3rd pro show and decided to do things a little differently by getting a coach!

Yes! Coaches need coaching too 🙂

What’s so great about having a coach?

Unlike a personal trainer, a coach is responsible for creating your full prep program (show selection, workouts, diet, cardio, supplements, posing, suit selection, making adjustments, etc.) and you get to focus on doing the work, not stressing!

Get Coaching <<<

So, my coach is focusing on the things that will keep me from placing higher at the pro level–like my legs, core, and overall leanness…

Here is a quick overview of how my training is set up now.

Cardio – performing about 45 minutes x 6 days a week in a specific heart rate zone, fasted. After I finish my cardio, I do my short ab workout.

Weights – I am following a 6-7 day split with the trouble zones being hit more than once each week. Legs are getting the most volume in my training right now. I perform my weight training later in the afternoon or evening 90% of the time.

Diet – Eating pretty much the same thing every day with daily carbohydrate grams adjusted based on weekly progress goals. Main foods: filet/steak, chicken, salmon, green vegetables, sweet potatoes, some rice on high carb days.

Supplements – big change here. Keeping it real simple using fish oils, CLA, digestive enzymes, and a multi-vitamin. The biggest factor in my progress has been the way I’m using pre-post workout supplements. There’s always several ways to use a supplement to get even more results!

Thank you for following my progress. I’ll be sharing more, stay tuned!

You can follow me on Instagram for pretty much daily pics, videos, and updates!

Need coaching? I can take the stress out of your prep. Contact me here.