It’s link up time! The link up today is showing off one of my fitness mentors who’s helped me in my fitness goals the last few years. I’ll also be sharing her fitness model workout, her story, and motivational pics.
It’s been ages since I’ve wanted to share this story, and now I finally can. This time of the year, you’re either trucking through to achieve your new year’s resolution goals or preparing your bod for a big event such as your wedding! So stay tuned until the end as I have interesting bonus tips for all you brides-to-be. You might think though that this is too much for you, so if you want something a little more relaxed it might be a good idea to check out something like Wisdoms of Health who can provide fun and slightly different workouts to get you that dream body you’ve always wanted.
Kim Mar’s Fitness Model Workouts
With a long list of awards for the short time Kim’s been a fitness model, her achievement is quite incredible. I met Kim back in 2008 before she became a fitness model. In her 30s then, Kim was giving fitness classes in our local gym chain location. I obviously stood out of the crowd as I was always the one yelling to motivate myself and others in the class.
She’s been into fitness in some sort of capacity her whole life. Whether it was a sport or just working out in a gym. She’s been teaching group fitness classes for almost 11 years now.
In 2013, with Kim now in her 40s, I began noticing Kim’s drastic body change. She was always healthy, looked good, but here I was seeing the transformation from a girl next door to a bikini babe. I was blown away at how she managed to put her body in response mode and sculpt it. Internally, I was dying to know how…lol…I told myself I had to find out the tricks to her fitness model workout because I was totally missing out!
She then spilled the beans. She had decided to compete in the figure category in a regional bodybuilding show with the Ontario Physique Association (OPA). In 2015, she switched to the Bikini category also with the OPA.
Talking to Kim
Kim was kind enough to answer some key questions so you can be well on your way to your bikini babe bod with her fitness model workout routine. Things to note of, when off season, Kim puts on about 12-15 pounds, this is essential for your body as you cannot always be at the bottom weight all year.
Fitness Show Placings
This bikini babe’s fitness model workout has served her well. Her show placings are outstanding, especially when you factor in that she is competing against some 20 some year olds.
2013 OPA Ottawa Championships
- Figure Med Tall: 5th Place
- Masters Figure Tall: 4th Place
2014 OPA Ottawa Classic
- Figure Tall: 2nd Place
- Masters Figure Tall: 2nd Place
2015 OPA Ottawa Classic
- Masters Bikini Tall: 1st Place
- Master Bikini Overall Winner
- Bikini Med Tall: 4th Place
2015 OPA Ottawa Championships
- Masters Bikini Tall: 3rd Place
Ignite your Body with Kim’s Fitness Model Workout
How did you transform your routine into a fired up fitness model workout?
Prior to training for a fitness show I spent approximately 9-10 hours a week in a gym teaching fitness classes. Some were cardio-based and others resistance training with high repetition. I changed this to teaching only 2.5 hours a week and hit the weight room floor to work on more muscle isolation and really focus on muscle contraction to build my body.
I use machines, cables, barbells, dumbbells…basically if it’s in a gym I’ve used it. I also do cardio on a stairclimber or treadmill. Typically I do HIIT style cardio training when I include cardio in my training.
When incorporating food as part of your fitness model workout routine, what’s on the menu?
The biggest change of all was the food. I was always a really good eater. I ate loads of clean food and would also treat myself as well. Once I started prepping for fitness competitions I learned how to eat in a way that would fuel my body efficiently while building muscle and losing fat. I began eating smaller meals more frequently. I currently eat 5 to 6 times a day and I include a protein source in every meal. This was much more food than I was used to. There is often a misconception that bikini competitors/fitness models starve themselves. I can assure you it is the exact opposite.
I often get asked if I eat carbs. Yes, I most certainly do. In off season, I may eat carbs anywhere from 3 to 5 times a day and while I’m in show prep mode anywhere from 1 to 3 times a day. However, I am strategic with portion sizes. I measure all my food. It is very easy to go overboard (or “under” board) by eye balling your portion sizes. A food scale is an easy way to ensure I am getting enough but not too much. I also ensure I get enough healthy fats and fibre. These are all important for a good healthy strong body.
I also learned the “art” of food prepping. Since I eat so often, it is important I have food ready at all times. When you are hungry and you have nothing ready it is easy to fall into the habit of grabbing something quick that is not good for you and has zero nutritional value. If you do this on a regular basis it is completely counterproductive to all the hard work you just did in the gym.
Do you find there’s a variety of foods you can pick from?
Yes absolutely! Eating clean doesn’t have to be boring. The Internet is a wonderful source for ideas of clean recipes. Also social media is great for this. I often have friends posting new recipes they’ve tried. It’s awesome! I won’t lie though, I do eat a lot of chicken breast but that’s just because I like it so much. I’m sure I keep our local chicken farmer in business.
What is a sample meal?
A common meal I eat would be something like grilled chicken breast (marinated in lemon juice), sweet potato and green beans or steel cut oats with cottage cheese.
What do you consider the best toning exercise for the glutes?
The hip thruster has been tested to be the most effective exercise to build the glutes.
The full range squat is also a fantastic way to build your glutes.
No matter what the exercise it is important to learn to contract the muscle. Studies have shown that glutes are one of the most under used muscles in the body. This is because people often do not understand how to engage them and it is very easy for your other muscles like quads and hamstrings to compensate. So when doing a glute fitness model workout, my best advice is to ensure you hit full range of the exercise in a controlled manner and pausing at the point of contraction and really squeeze your glutes.
What do you consider by far the best toning exercise in your fitness model workout for abs?
This is probably the most common question I get. The truthful answer is there is not one abdominal exercise that will give you the appearance of toned abs.
I’m sure people have heard this many times but abs really are made in the kitchen. Everyone has abdominal muscles and it is very important to keep them strong and make them stronger. In relation to fitness, strong abs can help you lift heavier weights and even help you run faster. Strong abdominals also help you with your posture and help avoid injury in many capacities not just fitness related. So yes, you should work them but no matter how strong your abs are if you have a layer of fat over them the muscles will never be visible.
A good diet and good exercise plan will help reduce body fat to give you a toned mid-section. My favourite abdominal exercises are rope crunches, reverse crunches, russian twists and hovers.
How often do you incorporate abs into your fitness model workouts?
I incorporate abdominal work in my training 2-3 times per week at the end of my workout.
My Final Notes
These are some amazing tips and tricks. Applying this fitness model workout will surely fire up your routine and re-ignite your new year’s resolution or your preparation journey for your big wedding day coming up.
And for the Brides-to-be Bonus
And as promised, for the brides to be, if you don’t feel like dishing out a fortune on your dress, you can read up all about rental wedding dresses from Best for Bride that will make you look fab without the price tag. Here are a few key points to bare in mind if you do decide to take up the rental route:
- Start shopping early in order to have more options and make sure it’s available for rent on your wedding date.
- Ask about rental packages for wedding dresses: It doesn’t make sense to purchase accessories for a dress you don’t own. Try to find a head-to-toe package that includes veil, tiara, jewellery set and crinoline.
- Read the rental agreement carefully.
This is Grace
Grace from Color & Grace. Based in Troy, Michigan, Grace is a 41 year-old petite woman who loves colours. Born and raised in China, she moved to America for love in 2007. Her day job – teacher. Her dream job – fashion blogger. Make sure to go and check out her blog and leave her a comment on her awesome outfit.
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