Kimberly got started in fitness after she entered a 12 week weight loss program. After finishing, she learned a lot about herself and realized she could do just about anything she put her mind to. She has always loved lifting weights and was involved in some type of aerobics class, usually kickboxing. She had decided after she could actually see her abs, that she would be able to follow a strict dietary plan for a competition and decided from there to enter her first Figure competition. Kimberly got serious with her weight training, got help with her nutritional plan and increased her cardio program to transform her body into a competitive fitness athlete.
Kimberly Schaefer – Fitness Model Statistics
- Name: Kimberly Schaefer
- Height: 5’6
- Weight: 125
- Hair Color: Brown
- Bust: 34 B
- Waist: 25
- Hips: 35
- Location: Waterloo, Iowa
- Website: www.kimschaeferfitness.com
Kimberly Schaefer – Fitness Model Interview
Can you tell us a little about yourself?
I’ve always enjoyed working out. I’ve been at it since I was 18 years old. I’ve been very serious about weight training for the last 4 years. In August, I entered a Body For Life Challenge. It is a 12-week program focusing on nutrition and exercise to achieve your best body. My main goal was to see if I had a six-pack under the layer of fat. I’ve never been a big person but I would be what you considered skinny fat. I wanted to look like a fitness model. So I started my 12-week journey and haven’t looked back and yes after 12 weeks I achieved that six-pack.
I decided to take it to another level and enter a competition in April. During that time I was studying for my Personal Training Certification, I was working full time at Cabinet Manufacturing Company with a lot of heavy lifting and I had a family at home as well.
It was a struggle I really didn’t know how to diet down for a show and it was hard work not to eat junk food. We had it in the house because of the girls and my husband. But I felt that much stronger that I could stay on my contest diet without cheating. I struggled through those 10 weeks of diet and training to take 4th place in Figure at the Mid-Illinois Figure Championships. I’ve been hooked to competing since. I love the challenge of the diet, training and changing my body. I’m always trying to move forward. I would like to enter more National level shows, get some sponsorship, and make into one of the fitness magazines. I would love to try my hand at fitness modeling. I feel and look better than I did in my 20’s.
How did you get started in the fitness modeling field?
I’ve been involved in some type of fitness activity since High school when I was a Cheerleader. After graduating I joined a gym and have been active in taking and teaching Step and Kickboxing Aerobics. I also started weight training but have taken it more seriously in the last 5 years. I’m now a Personal trainer and Compete in figure contests. After competing I started to do some modeling and would like to pursue it even further.
What is the #1 thing you like best about being into fitness?
I love being in shape and good health. I also love to share my knowledge with others to help them reach their fitness goals as well.
What has been your biggest accomplishment in the fitness field?
Stepping on stage for the first time. I didn’t think I could do it but stepping onstage was like a 2nd home. I was very comfortable with it and love it.
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 contacted photographers directly. I didn’t have the funds for an agency and the other competitors gave me referrals for which photographers to use. A lot of photographers will use TFCD (Time For CD) to help build a portfolio. There are also many modeling websites out there where you can put up a profile for free to get more exposure. The best thing to do is get your face out there. Contact different websites for exposure. I have many profiles on different websites as well as getting a personal website.
Please describe a typical day for you. What is your daily routine like?
If I’m getting ready for a contest I get up at 3:30 a.m. for morning cardio. I eat breakfast and head off to work about 5:30 a.m. I work until around 3:00 p.m. and head to the gym for my own weight training and more cardio this may take 1-2 hours. I’m a trainer part time so some evenings I will have 1 or 2 clients. I get home anywhere between 5-7 p.m. I will eat dinner and prepare my meals for the next day. I will spend some time with my family and catch up any emails or website updates. I try to be in bed between 8-9 p.m.
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. You can do this on any cardio machine or even out doors. You will go at a high intensity for say 1 -2 minutes and then slow it down for 2-5 minutes. With this type of program you will only need 20-30 minutes.
How much weight (pounds) should I focus on losing every week? What is a safe amount to make sure I keep it off?
No more than 2 lbs. Per week. Any more is too much too fast.
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 ½ – 1 hour before training take in protein and complex carbs. After training take in protein and simple carbs. At these times your body will use the carbs as fuel. I also suggest BCAA’s before and after training and Glutamine after training and before bed to help with recovery.
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.
It’s a good idea to have a cheat meal sometime during the week. This will help keep you on track and you don’t feel like you are completely depriving yourself of your favorite foods.
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?
Protein sources include chicken breast, fish, Tuna, lean beef, egg whites, low-fat cottage cheese, and turkey breast. Complex carb choices include sweet potatoes, brown rice, oats, whole wheat bread, whole-wheat pasta, whole-wheat tortillas, and whole grain cereals. Eat a lot of vegetables and some fruit.
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?
Start by joining a gym and if you can afford it get a trainer to teach you how to use the equipment and use proper form. You could also get a book to show how the exercises are done. Form is very Important for beginners to learn to make improvements and prevent injury. Start with a circuit program and go through at least 2 -3 times. With a circuit you’re also getting the added benefit of some cardio work as well. You will want to do one exercise per body part and start with the large body parts first such as legs, back, chest, shoulders, biceps, triceps, and calves, abs. Try and get cardio in at least 3-4 times per week.
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?
Most places will have chicken breast or fish and most restaurants will prepare it the way you ask. Ask them to grill it with no added oils or breading. You can order a baked potato plain with butter on the side. Also order grilled vegetables plain and your salad with dressing on the side. Also get a doggy bag right away and put half away. Portion sizes at restaurants tend to be large. If you want wine with your dinner skip the potato.
What exercises do you recommend for getting a bigger, rounder and fuller butt?
Squats is the best exercise for glutes, hamstrings, and squads. Don’t be afraid to go with heavy weights. Lunges are also great and you can do them many different ways. Walking lunges are my favorite. Step-ups and 1- legged squats are excellent choices.
What is the most challenging thing you deal with about consistently staying in top shape?
Diet is the hardest. There are so many bad foods that are around me it gets difficult to say no.
Please describe your normal diet. What do you eat in a typical day to stay in shape?
- Breakfast: Cream of Wheat and 5 egg whites
- Mid-Morning Snack: protein shake sometimes I add low-fat yogurt to it.
- Snack: 3oz. ground turkey and 3 egg whites with tomatoes and spinach
- Lunch: chicken breast with a large salad with vinegar olive oil dressing
- Mid-Afternoon Snack: Tuna and broccoli
- Post-Workout: Protein Shake with low-fat yogurt and oats
- Dinner: Chicken and vegetables
What type of exercises do you include in your routine to stay in shape?
- Strength Training Exercises: The basics such as bench press, incline presses and flies, military press, lateral raises, squats, lunges, deadlifts. Bicep curls, tricep, pushdowns, lat pull downs, pull-ups, rows, crunches. I train 1 body part per day and do 4-7 exercises for each body part.
- Cardio Exercises: I like to run on the treadmill, I do interval training, and I run stadium stairs.
- Additional Training: I will add plyometrics, core training, and kickboxing, and sprints
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for developing toned and defined arms?
1. Diet is key eat clean eat 5-6 times per day
2. Supersets I like to superset bicep and tricep exercises.
3. Bench dips to failure
4. Bicep curls
5. Skull crushers
What are your top 5 tips for losing unwanted body fat?
1. Eat 5-6 times per day
2. Eat clean protein and carb or vegetable with each meal.
3. Cardio 4-6 times per week adding in interval training on 2 of those
4. Drink about a gallon of water per day
5. Include weight training 3-5 times per week
What are your top 5 tips for gaining lean muscle mass?
1. Eat a lot of protein at least 1 g. per pound of body weight.
2. Eat complex carbs before and after training.
3. Drink plenty of water 1 gallon
4. Lift heavy weight for 6-10 reps.
5. Don’t over do on the cardio 3-5 days is plenty.
What are the top 5 tips you recommend for staying motivated on a fitness plan and truly making a healthy lifestyle change?
1. Have a training partner you can keep each other motivated.
2. Listen to music that gets you moving
3. Keep track of your results. It’s easier to keep going if you’re reaching your goals.
4. Have a cheat meal once a week
5. Planning your meals and training program make it easier to make good choices.
What is your training routine like? (Please include a few details – training split, sets/reps, exercises, types of cardio, etc.)
- Monday: Legs And Abs I will do 6-7 exercises at 3-4 sets and 10-20 reps. I include squats, lunges, dead lifts, leg curls. These are my main choices and I will add different variations. Cardio: usually walking or elliptical
- Tuesday: Shoulders and abs. I will do 5-7 exercises 3-4 sets and rep range is 6-15. I include military press, lateral raise, front raise, bent over raise. Cardio: interval training on Treadmill Walk/ run
- Wednesday: Chest I will do 4-6 exercises 3-5 sets and 6- 12 reps. I include Bench press, incline press, Flies, Cable crossovers.
- Thursday: Arms and abs. 6-8 exercises 3-4 sets and 8-15 reps. I include biceps curls, preacher curls, barbell curls, Tricep press downs, bench dips, and skull crushers. Cardio: elliptical or stair stepper. 30 min.
- Friday: Boot camp or bag work 20-30 min.
- Saturday: Back 5-7 exercises 3-4 sets 6-12 reps. I include pull-ups, lat pull down, bent over rows, dead lifts. Cardio: Interval training 30 min.
- Sunday: off
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. Diet is the most important for abs. Eat protein, complex carbs. Stay away from sugar, soda, and pastries.
2. Drink plenty of water.
3. Do cardio at least 4 times per week.
4. Add crunches to your workout 3 sets for 15-30 reps
5. Add reverse crunches to your workout. 3 sets for 15-30 reps.
What are the top 5 tips (specific exercises, diet advice, etc) you recommend for toning the thighs, hips and butt?
1. Squats are the ultimate leg exercise. It will target the whole leg and glute area.
2. Lunges of any form
3. Add sprint drills. These will lean out legs nicely
4. Running Stadium stairs and plyometrics.
5. Eat a clean high protein diet with complex carbs and a lot of vegetables.