Aside from being a full time Database Manager, I’m a Certified Personal Trainer, Aerobic’s Instructor, Professional Natural Figure Competitor in the WNBF, Competition Judge, and an experienced Posing Coach. I enjoy training those men and women, who enjoy trying new and innovative exercises. It brings me so much joy training women who are not intimidated by weights! I simply love helping them reach their desired goals through hard work and perseverance. In my spare time, I enjoy writing, reading, singing, and traveling.
Kimberly Isom – Fitness Model Statistics
- Name: Kimberly Isom
- Height: 5’6″
- Weight: 128lbs
- Age: 29
- Hair Color: Dark Brown
- Bust: 33D
- Waist: 25
- Hips: 34
- Location: Atlanta, GA
- Website: www.myspace.com/fitnessmodelkim
Kimberly Isom – Fitness Model Interview
Can you tell us a little about yourself?
I was born in Waycross, Georgia and grew up in the very small town – Baxley. Being the only girl with four brothers, I was forced to be active in some form or fashion. While in school, I participated in track and field and cheerleading. After high school, I attended Georgia Southern University, where I received my Bachelor of Business Administration in Computer Information Systems. Working out and being active became very distant – as I was a full time student and part time second shift employee. I, like many others, found it challenging to balance between college and work. It was difficult to engage in other activities outside of that. I was less concerned about the type of food I ate and just grabbed the cheapest and quickest foods available, which are usually the most unhealthy. With the frustrations of purchasing clothes in larger sizes, my thought was to slim down to fit in the ones that were collecting dust in the closet.
My 21st birthday present to myself was the decision to take control of my life. That day marked the turning point where I began my journey on the road to a healthier lifestyle. I went on to educate myself by becoming a certified trainer, in hopes of helping others understand the importance of healthy eating habits, as well as being more active – whether in the gym or not. In 2005, I entered an INBF pro-qualifier figure competition and placed first in my class, earning my Pro Card. This win gave me much more to look forward to, as I discovered my passion for overall fitness and wellness. The following year, I made my debut as a pro in the WNBF, placing in the top five. My goal is to educate and motivate others from different backgrounds, fitness levels, and ages. I compete, train clients, instruct aerobics, offer posing consultation, judge contests, and stay active as much as possible. If I have a positive impact on others through my dedication to help them exceed their personal goals through training and my own lifestyle, then my job is fulfilled.
How did you get started in the fitness modeling field?
During high school, I was involved with track and field, and was a cheerleader. I really enjoyed the challenge of competition, along with my toned physique. While, in college, I gained 30 pounds, and went from a size 8 to size 13. Soon after, I developed high blood pressure and cholesterol, and learned it ran in the family. In order to control it, I decided to begin a resistance training and nutrition regiment. A few years later, in 2005, I flipped through a Women’s Muscle magazine and admired Monica Brant. I had no idea what it took to achieve such a physique. I began researching more about weight training programs and eating clean. My progress was so great that I went on to become a certified personal trainer and decided to compete in a figure competition, and placed 1st in my class. I accepted my pro card and have competed since then and placed in every contest within the organization.
What is the #1 thing you like best about being into fitness?
I love fitness because I’m healthier than I have ever been. I feel that it adds a few more years of life. I love how I look and feel. Being healthy and in shape allows me to not only train my clients and direct them, but I am also an example for them.
What has been your biggest accomplishment in the fitness field?
My biggest accomplishment was the opportunity to shoot for Russell Athletic Sports Catalog.
What is the best way to get started in the fitness modeling industry? Should I just contact the photographers directly or should I use an agency?
I personally contacted photographers directly, most commonly via email along with the pictures that I currently had in .jpg format.
Please describe a typical day for you. What is your daily routine like?
I wake up at 4 in the morning and head to the gym for a 45 minute cardio session. I go back home, shower, and get ready and head out to work. I work as a Database Manager full time. After work, I head to the gym for weight training. After I’m done, I train clients. Currently on Thursday, I instruct a body sculpting class, also. After I finish with my clients, I head home. When I get home in the evening/night – I clean all my used containers and prepare all my meals for the next day. Then, I sit down and enjoy my last meal while reading or watching the news. I get my gym bag ready for the next day, iron my clothes, shower, check my email, say my prayers, and fall asleep. I try to get at least 6 hours asleep during the weekdays and on the weekends at least 8-10.
I don’t have that much time during the day to workout, so I really want to burn major calories in a short amount of time. What is the #1 “bang for the buck” cardio exercise I should do to burn serious calories?
Interval training is excellent for burning calories.
How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
1 to 2 pounds per week should be the focus for healthy and safe weight loss.
What type of food or supplements should I take before and after my workouts to help me see results in gaining lean muscle and losing fat?
About 1 to 2 hours before working out a good source of protein, complex carbohydrate, and a healthy fat source is ideal to eat, along with BCAA supplements. Right after working out, a quality whey protein and a simple sugar, along with BCAA, Glutamine, multivitamin, and antioxidant supplements.
How do you deal with cravings for junk foods, sweets and salty food? I can stay on a diet for maybe a few weeks but I eventually get really bad cravings and binge on snacks and fast foods.
Webster Dictionary, defines “diet” as the food and drink regularly provided or consumed. If there is something that can’t be resisted, just remember portion. Control your portion! I deal with cravings for junk food, sweets, and salty food by allowing myself once a week to enjoy whatever I desire. If you find it hard to stay away from snacks and fast food, make healthy selections. I find it more satisfying to make whatever I want at home, and use healthier ways of cooking.
I’m trying to create a healthy shopping list to stick with. What are some of the main foods I should include to maintain a lean and muscular physique?
Fresh veggies, fruits, egg whites, chicken, low-fat dairy, breast, turkey breast, lean beef, fish, oats, sweet potatoes, almonds, tuna, whole grains, olive oil, cooking spray, butter spray should be a part of a healthy shopping list.
I’m about 35 pounds overweight. I have never started an exercise program and really don’t know where to start. What tips can you give me to get started on the right track?
Consult with a physician to make sure you don’t have any underlying health issues that need to be controlled before beginning an exercise program. After you receive a clean bill of health – decide if you plan to hire a personal trainer, join a gym, or workout from home. Educate yourself as much as possible and begin keeping a journal.
I tend to eat out most of the time and really don’t know what healthy foods to order from the menu. What tips do you recommend for eating out at restaurants to make sure my diet will not suffer?
I would recommend using the Internet to browse the restaurant’s menu when at all possible, so you can have your meal in mind before getting there. You can always make special requests based off your healthy eating knowledge. There are several online sites that offer calorie counting calculators, which has the amount of protein, carb, fiber, cholesterol, fiber, and sodium per serving – if you decide to create your own meal. A good book to help is the 7th edition of “The Complete Book of Food Counts”. Say no to: heavy sauces, fried foods, creamy dressings, white bread, yeast rolls. Most places always have salads. Stick to salads, add some chicken or turkey, but hold off on the cheese, bacon bits, croutons, crackers, and get your salad dressing on the side and dip.
What exercises do you recommend for getting a bigger, rounder and fuller butt?
For a bigger, rounder, and fuller butt, I’d recommend squats and lunges. Everyone’s body and body type is different and may respond differently to specific exercises.
What is the most challenging thing you deal with about consistently staying in top shape?
When getting ready for a contest, I find it very hard to stick to my diet with all the restrictions. During this time eating clean has to be the most challenging thing I deal with about consistently staying in top shop, especially in social settings.
Please describe your normal diet. What do you eat in a typical day to stay in shape?
- Breakfast: 4 oz egg whites, 1 slice of wheat toast, ½ grapefruit, 5 almonds, 2 celery sticks
- Mid-Morning Snack: whey protein shake, Scottish oatmeal w/raisins and 5 almonds
- Lunch: Romaine and Spinach salad with lots of raw veggies, chicken or turkey breast w/homemade dressing, 8oz sweet potato
- Mid-Afternoon Snack: Whey Protein shake, hand full of grapes
- Dinner: Fish and broccoli, flax
What type of exercises do you include in your routine to stay in shape?
- Strength Training Exercises: Weight training 6 days a week. Once a week, I instruct body sculpting class.
- Cardio Exercises: 20-45 minutes of intervals on treadmill, sprints, hills – 3 times a week.
- Additional Training: When preparing for a contest, my cardio tends to increase. I usually do 45 minutes of cardio on an empty stomach in the morning 5 days a week and again for 20 minutes after each weight training session.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?
1. Change up your routine
2. Finds ways to increase intensity every 4 weeks
3. Demonstrate proper form on all exercises and use full range of motion
4. Eat 5 to 6 meals daily
5. Isolated upper body exercises
What are your top 5 tips for losing unwanted body fat?
1. Incorporate interval cardio 3 to 4 days per week
2. Eat the proper ratios of macro-nutrients each meal
3. Incorporate strength training at least 2 days a week.
4. Eat 5-6 smaller meals spaced approx 3 hours apart
5. Be consistent with your nutrition and strength training program
What are your top 5 tips for gaining lean muscle mass?
1. Consume at least 1 gram of protein per body weight
2. Incorporate 45 minutes of cardio at least 3 times a week
3. Incorporate a minimum of 2 days of strength training
4. Consume 5 to 6 small meals daily
5. Continue to increase intensity and lift as heavy as possible
What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?
1. Keep a nutrition and workout journal
2. Surround yourself with positive people that are supportive
3. Set realistic goals and be patient with results
4. Make healthy food choices and be consistent with your workout program
5. Stay away from the scale and don’t under-eat in hopes of dropping pounds
What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)
- Monday: Chest and Triceps: 3 sets of 10-15 reps – Incline Bench Press, Flat Bench Press, DB Flyes. Tricep pushdowns, dB kickbacks, Dips
- Tuesday: Back and Biceps: 3 sets of 10 – 15 reps – Chin ups, Lat Pulldowns, 1 Arm dB Bent Over Rows. BB Curls, Preacher Curls, Hammer Curls
- Wednesday: Quads, Hamstrings: 3 sets of 10 – 15 reps – Warmup with Leg Extensions, Squats, Lunges, Deadlifts, Goodmornings, Lying Leg Curl
- Thursday: Shoulders, Traps, Calves: 3 sets of 10 – 15 reps – Military Press, Side Lateral Raises, Shrugs, Seated Calf raises, Standing Calf raises
- Friday: Upper Body Circuit
- Saturday: Lower Body Circuit, plyometrics
- Sunday: off
During my off season, I do cardio 3-4 times per week, ranging from 20-45 minutes. About 6-8 weeks out from a contest, my cardio increases to 5-6 times per week. I do 40 minutes of cardio at 5am, and again after weight training for 20 minutes in the evening. Cardio is essential to help reduce fat and has proven to be extremely effective for me when preparing for a competition.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for losing fat around the stomach and developing a toned and defined midsection?
1. At least 45 minutes of cardio a minimum of 3 days
2. Eat 5-6 small healthy meals, 3 hours apart daily
3. Limit sodium and simple sugar intake
4. Eliminate starchy carbs
5. Train abs every other day alternating between cable exercises, floor exercises, and weighted exercises
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?
1. Healthy eating 5 to 6 small meals daily
2. Incorporate effective cardio sessions
3. Incorporate resistance training
4. Be consistent with your program
5. Concentrate on good form when targeting specific muscle groups