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Meet Our Fitness Models Team - Kimberly Isom Diet
Exercise Advice
Kimberly Isom
Fitness Model
Atlanta, GA
 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. I 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.
See This Fitness Model's Diet Plan & Exercise Routine
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 Photos
  
  
Kimberly Isom - Fitness
Model Background
What's your background? How did you get started in the fitness modeling
field?
Answer:
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?
Answer:
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?
Answer:
My biggest accomplishment was the opportunity to shoot for Russell
Athletic Sports Catalog.
Kimberly Isom - Fitness
Model Questions & Answers
Fitness Question #1 - 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?
Answer:
I personally contacted photographers directly, most commonly
via email along with the pictures that I currently had in .jpg
format.
Fitness Question #2 - Please describe
a typical day for you. What is your daily routine like?
Answer:
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.
Fitness Question #3 - 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?
Answer:
Interval training is excellent for burning calories.
Fitness Question #4 - How much weight
(pounds) should I focus on losing every week? What is a safe amount
to make sure I keep it off?
Answer:
1 to 2 pounds per week should be the focus for healthy and safe
weight loss.
Fitness Question #5 - 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?
Answer:
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.
Fitness Question #6 - 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.
Answer:
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.
Fitness Question #7 - 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?
Answer:
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.
Fitness Question #8 - I’m about
35 pounds over weight. 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?
Answer:
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.
Fitness Question #9 - 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?
Answer:
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.
Fitness Question #10 - What exercises
do you recommend for getting a bigger, rounder and fuller butt?
Answer:
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.
Fitness Question #11 - What is the
most challenging thing you deal with about consistently staying
in top shape?
Answer:
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.
Fitness Question #12 - Please describe
your normal diet. What do you eat in a typical day to stay in shape?
Answer:
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
Fitness Question #13 - What type of
exercises do you include in your routine to stay in shape?
Answer:
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.
Fitness Question #14 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for developing toned and defined arms?
Answer:
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
Fitness Question #15 - What are your
top 5 tips for losing unwanted body fat?
Answer:
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
Fitness Question #16 - What are your
top 5 tips for gaining lean muscle mass?
Answer:
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
Fitness Question #17 - What are the
top 5 tips you recommend for staying motivated on a fitness plan
and truly making a healthy lifestyle change:
Answer:
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
Fitness Question #18 - What is your
training routine like? (Please include a few details - training
split, sets/reps, exercises, types of cardio, etc.)
Answer:
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.
Fitness Question #19 - 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?
Answer:
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
Fitness Question #20 - What are the
top 5 tips (specific exercises, diet advice, etc) you recommend
for toning the thighs, hips and butt?
Answer:
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
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