Friday, October 26, 2012

Changes...That's Just The Way It Is.

Changes...Oh let me count the ways:

1) The boyfriend is now two provinces over and I miss him dearly.
2) Our amazing downtown/village apartment is up for lease. So sad to let it go and stressing about moving/packing/cleaning.
3) Living close to the U of M tacks on a good 20-30 minutes to get to my clients at the YMCA Downtown (used to take me 5-10 minutes).
4) Sam and I are in the talks of "serious stuff" for potentially next year that affects both our future (I'm sure you can guess).
5) Emotions are high. My mind is going a mile a minute.
6) Physical changes are occurring while I am in my "growth season".
7) My grandma is going through chemotherapy, which seems to be working but we are still a bit cautious.

And the list goes on and on.

It's hard to say what my future has planned for me because changes happen all the time. One thing I am now uncertain about is competing at the 2013 World Qualifiers. It is up in the air. It's all dependant on how my training is going and if I think I will be ready by then. If it doesn't work out, the 2013 Nationals in August is still on my priority list. Ah c'est la vie.

Even though there are tons of things happening right now (things that are foreign to me), change is a good thing. Change keeps things interesting and life is really interesting.

This also applies to training your body. Like I always tell my personal training clients "If you do not change/challenge yourself, nothing will change." It could be as simple as changing the way you train your body or perhaps changing your mentality on certain aspects in your life. Whatever it may be, stay strong and positive. Be that change you want to see in yourself. Believe in yourself because anything is possible if you really want it.

My changes may not be all physical but I know I'm in for one heck of a ride for the rest of 2012/2013...AND I'm taking you all with me.

Have a wonderful day everyone!


Thursday, October 25, 2012

Blast From Past to Get Past This Fast

Have you ever been in a short-term slump (2-3 days)? It's happened to me before and perhaps some of you where you do not want to do absolutely ANYTHING. For me, my slumps usually stem from emotional happenings in my life (this time it was the boyfriend leaving the city for work).

But onto my story...

While visiting my parents a few days ago, I came across old message logs I had between my personal trainer Sam (now my loving boyfriend) and I from MSN Messenger (who still uses that?).

Long story short, I was one wickedly determined 150 pound girl back then while on my journey to total body wellness. I could sense how determined I was by the way I worded my sentences. I wanted to conquer the entire world (or my world at least).

A little snapshot of our conversation back in 2010

After re-reading those old conversations, I honestly have to say there are days I take my current body for granted. There are days I think "I'm fine the way I am" but REALLY that girl back then yearned for so much MORE than just being "okay" or being "average". Being OPTIMAL was the mission.

Re-reading the logs ignited my drive into high gear to WANT MORE...To be better. I want to be this highly motivated girl again. I will be her. I am her.

So with a few write off days, I am now back on track.

We all fall down sometimes. It's up to us to decide whether or not to pick up the pieces and keep going OR to fall apart.

Monday, October 22, 2012

It's Overwhelming. I am Overjoyed.

The boyfriend left this morning to go back to his new home and his new job (after a short weekend visit to my hometown).

I am not going to lie. I did shed some tears at the airport. I really have to take the bf's advice and not listen to sappy love songs while he is away.

His absence left me with a reflection of our relationship. Note: I used to write about the guys in my life all the time on this let's get back to my old ways with today's blog.

FYI: Today's blog is a cheesy one. If cheese isn't your cup of tea, you can definitely pass on reading this one :D


I still feel the charged excitement whenever you step in a room, give me a sweet smile, or even after hearing the ringtone of receiving a text message.

Electric sparks fly just like when we first started dating. It's been almost three years but to me each passing day feels like date number one. Everything feels new...somehow we managed to keep things feeling fresh.

This time it's different...Different and BETTER than any other by far.

I said to you "I've been hurt so many times in the past. Please try not to hurt me". You said "I am not going to promise you that just in case I do. I do not want to lie to you."

No games. No lies. Just honesty, communication and trust.

You made me overcome my fears. You made me learn to love again, which I thought impossible. Your love makes me strong but weakens me at the same time. I never once shared all of my deep thoughts, feelings and past with anyone as I do with you. You accept me for all of my faults. You prefer me without makeup (now that guy is a keeper!). You equally love my pre-contest and off-season bloated body (you make me feel so sexy everyday). You love me for me with no strings attached.

I wasn't looking for love. You weren't either. But somehow, it found us.

You are my supportive best friend and coach. You are my passionate lover. You are the other half that makes me

I adore you.


Thursday, September 27, 2012

Sum It Up: Fashion For The Cure Fashion Show ft Public Myth

What a massive success the fashion show was last month!  

Thanks to all the hard work from Charmaine Mallari (Team True Charisma Team Chair/Owner of True Charisma Photography), amazing designers/hairstylists, dj's, makeup artists, charitable donors, beautiful models, supportive team members, talented photographers, tasty food c/o the caterers, and our fashionable stylist team (Adeline Bird & Reno Winston).  The turn out was unbelievable!  This all for the great cause of supporting to find a cure for breast cancer/breast cancer awareness.  Winnipeg's best was definitely there.  

And with the best was one of Canada's leading name in the fitness apparel industry...the one and only Public Myth.  If you want one-of-a-kind fitness apparel, PM is your go-to shop. (see below bottom image to find out what the models were wearing on stage).

Fun Fact: All the Public Myth clothing used on stage was from my very own collection.  Every couple of seconds someone would ask me where to purchase the clothing, I responded with the simple

The clothes were a HUGE SMASH here in Winnipeg!

A special thanks goes out the CEO of Pubic Myth (Kerry).  Thanks for the generous donation to support the cause.  Congrats goes out to the lucky person who snagged the $100 Public Myth Gift Certificate in the silent auction draw.  You are going to LOVE your new gear :D 

SO....since I've been getting a lot of requests from YOU, my lovely followers, here are some stunning Public Myth pictures as well as other TALENTED local designers from the show.

Thanks to Rejean Brandt for the fantastic pictures.  Please visit his Facebook page to view the images,  "LIKE" his work and visit his website.  

Visit Rejean Brandt's Facebook Page to see closeup shots from the show.


Throwback Thursday - Sept 27, 2012

I have to reflect on where I came from sometimes to know JUST HOW FAR I'VE come.  It was a long process but I am thankful each day for the choices I have made to get myself to where I am.

Don't take this life for granted as you only get one.  Make every day count.  

Thanks for stopping by :D

Friday, September 21, 2012

My New Fitness Gear

Check out the newest additions to my fitness gadget collection.  Featuring Muscles By Meyers, Fitmark Bags, Public Myth, Advanced Genetics & Because You're Fabulous.


Monday, September 17, 2012

RELAX...just do it!

Eat, work, train, maybe school work (for you students), play with the kiddies (for you parents), eat a couple of times more, and then sleep.  

Sometimes it's just not enough to get by. 

Relaxing & Balancing:  Giving yourself a TIME OUT for some TLC will keep you sane in the membrane.  It's one of the things people overlook sometimes.  If not careful, one aspect (say your work) takes more precedence than something else that really needs attention (aka YOU & your mental/physical health).  After all, without that have nothing.

On the same wavelength as RELAXING, organization and time management are key when it comes to doing a successful balancing act.  Make a list of your priorities, schedule your day to fit in everything you need to get done (don't forget to schedule some downtime for yourself), and just like have yourself a recipe for a well-rounded healthy lifestyle.  I am not going to say it's going to be easy but I AM going to say it makes for a full and exciting life.  ENJOY IT, as we only get one.    

Here are some of the things I do with my time:

Hang out with my friends.  
Enjoy my time with the family :D
Spend some QT with the boyfriend.
Workout AND take pics of myself for fun!
Train my #TeamSexy personal training clients daily.  

I also find time to keep this blog up-to-date, make YouTube videos, maintain my FB Fan page, see what's happening in the Twitter universe, watch movies, get pampered at the salon, dance in my apartment AND a whole bunch more of other fun & exciting stuff.

 Question: What do you do to relax?  How do you balance your life?

Saturday, September 15, 2012

OH MY QUAD: The Leg Experiment

Legs, Legs Legs!  GLUTES, GLUTES, GLUTES! 

My most challenging barrier to date is numero uno...DAS LEGS!  Being a successful bikini competitor, the judges are looking for symmetry, shape, poise, complexion, skin tone (competition tan) and your model walk.  Visually, think about a physique similar to one of a Sports Illustrated model packing a bit more muscle.

GAME PLAN: Slimmer legs is the goal for the 2013 competition season.

Going catabolic on my quads is the focus right now.  Because I have too much muscularity on my quads, they need to shrink.  I love my legs to death (and I know some of you out there love my legs too LOL) but making a SACRIFICE is something that I just have to do to stay in the division.  Figure may well be in my future one day :D

Right now, Coach Sam has got me working on my legs 3 times a week with resistance training (so pretty much every other day) and of course my regular cardiovascular training (steady pace run or high intensity interval training).

It's a real internal struggle whenever a leg day rolls around for the fact that I have to lift lighter for resistance.  SO FOREIGN to me.  My mentality before was PUSH HEAVY...HEAVY ASS WEIGHTS but for now it's more reps and LIGHT WEIGHT BABY!!! (Ronnie Coleman voice)

The experiment is now underway and already I am seeing some success.  Stay tuned for an updated report of my findings.


So with 2013 coming around, I am thinking of applying for a grant from Sport Mantioba Assistance Program.  We all know competing can take an individual up into the $1000's as per cost with everything us women need to be BEAUTIFUL on that one day (hair, makeup, mani/pedi, competition tan, shoes, bikini, jewelry, airfare, hotel, post-competition eats, photo shoots, etc).  I say it doesn't hurt to try.  If I get declined, at least I know I tried.   

Another way I am going to try to cut my costs next year is with the help of my friends, family and followers.  There is this great website called, which is an online donation form to fund any event...or even a person in my case.  Basically, if you want to raise money for something, this is the website to go to.  Thanks to my fellow AG Teammates for this great find.  Probably in about 2 months, I have it all set up and ready for you to help me on my journey to the 2013 IFBB World Qualifiers. 

But enough's time to get back to the grind.   Happy training everyone.  Have a fabulous day!  

Thanks for stopping by my little blog.  *muah        

Thursday, September 13, 2012

Bloat, Bloat, Bloat Your Boat

With off-season comes a little bit of bloated behaviour.  I am consuming more carbs, higher sodium intake (love my hot sauces & salsa), pushing heavy-a** weight at the gym & just loving life.

Carbs = Pure Happiness (jk)

My mantra right now is "Love They Body" but it's posing as a real challenge these days.  With my abs going undercover for the winter season and my torso growing wider and wider, it's a HUGE struggle some days than others.

Taken a week ago showing my off-season tummy.
Abs are probably less noticeable now.

The one thing I always come back to is this:  

It's only temporary and the minor short-term sacrifice will make a physique better in the long run.

Like I always say "Be Better Than Yesterday".  It's more like "Be Better Than Last Competition."  Bringing my best body to date is the game plan and this girl is on a mission.  THAT'S RIGHT my dear friends.  Mission Pro Card is back on and in full swing.  

2013 IFBB World Qualifiers will be my next showing and I cannot wait to show all of Canada what I have to offer.  It's going to be one heck of a year.  

I say DREAM BIG and NEVER let anyone bring you down.    

Monday, September 10, 2012

X Marks the Spot...again!

I am thrilled to share with you all my newest featured published work in this month's newest issue of Fitness X Magazine.  It's a brand new section called "The Champions of Fitness".  I figured why not submit my information and *Fingers crossed* they pick me.

The day has come and I am just in awe.  

Down below is the screen shot image of it but you can purchase your own copy for $25 in print (buy online) or see it for FREE in the digital version here.

ENJOY it as I am!

Tuesday, August 28, 2012

Holly Jolly Off-Season

Oh it's that special time of the year again!  Kinda like Christmas but WAY BETTER!  I am talking about "off-season"!!!

I say better because the weather is spectacular, my tan is au natural and my presents/gifts are my yummy treat meals :D

Wednesday is my last photo shoot of the year with the great True Charisma Photography (the last one FOR REAL this time).  I will officially be on "growth season" after that.  (Cue red velvet cupcake after last shot of the day is taken).  

Here are some of the things I will miss most:

  • My slender frame (Say hello to Holly Jolly Kimmy..HO HO HO)
  • My abs (Bye bye my dear friends)
  • Fitting into my XS clothing (WAAAAaaaahhhh)

Here are some of the things I will not miss one bit:

  • Two-a-days at the gym, specifically speaking about CARDIO (Eww)
  • Minimal carbs (I love my oats too much!)
  • Water depleting (I hate this part since water is my go-to liquid)
  • ....oh and did I mention doing cardio?  LOL

Most competitors are not lean & mean all year round (besides the pros).  What the fitness magazine show you is a fitness model at their peak.  They didn't just wake up and decide "HEY, I am going to do a photo shoot today."  

In my opinion, it takes a good 3-4 weeks of prep to be absolutely ready for a shoot.  If you are paying the photographer or even if they are offering their services should not waste their time and yours as well.  If you want amazing shots, you had better be putting in the work.  The camera really does add 10 lbs.  Be prepared!

If you ever see an off-season fitness model, they are a tad bit bloated than say their on-stage physique, approximately 5-15 lbs heavier and able to lift heavier weights than on pre-contest (due to the increase of energy from carbs).  

Let's face it!  If you want to see changes within your physique (even minor ones) an off-season is essential.   Temporary changes such as bloated-ness will happen but ALL OF US should embrace the changes in our "houses". 

Brick by brick...we grow to be better than the day before.  Aim for it!  

Hail to off-season!    

Friday, August 24, 2012

Winnipeg Fashion For A Cure Fashion Show

Hey Everyone!

If you haven't heard already, there is going to be an amazing fashion show featuring tons of local talent this Sunday, August 26th, 2012 at Republic Nightclub called "Winnipeg Fashion For A Cure".   

We are raising money to help find a cure for breast cancer with hopefully your help!  Please come support us by coming down to the fashion show (limited tickets available at the door or you can message me for tickets) or help by making an online donation here.

Every donation matter how BIG or SMALL.  Every bit counts.

The cool thing about the up-coming fashion show is my sponsor Public Myth is going to be featured with my help.  I actually donated my clothing for the show & this great cause.  I am so thrilled to share Public Myth with the Winnipeg scene.  This great company & line of clothing needs to be seen!!!  It is great publicity and a great chance for this AMAZING company to be the next big name in fitness apparel (*crossing fingers).  If you haven't checked them out yet, visit

Here are a few pieces that are going to be in the show:

I am actually going to be one of the models walking down the runway in the PM gear, as well some great designer clothing.  I am super excited for when Sunday rolls around.  

Stayed tuned for TONS of Public Myth runway pictures.

Have an amazing day everyone!!!


Thursday, August 23, 2012

Gym Hopping on Vacation - My Reviews

Some people think that because you are in vacation, you need to take a vacation from everything.  FALSE.  If it has been a part of your lifestyle, you'll find it's difficult to say away :D

One of my fav things to do while on vacation is do drop-in's at gyms I've never been to before in my life.  It's just so exciting for me.  It's kind of like being a kid and going to a brand new amusement park.  YUP, I get that excited!

Sam and I took a mini-vacation to Leduc, Alberta (just south of Edmonton, Alberta, Canada) for 5 days.  Mind you, 2 days were just used driving there and back from Winnipeg, Manitoba (UGH long drives are a pain).

The first gym we went to was in the City of Leduc.

(via City of Leduc)
Leduc Recreation Centre is a MASSIVE 9000 sq ft facility, which has everything under the rainbow when it comes to anything sport related (swimming pools, skating rinks, indoor field houses for various sports, curling complex, run/walk full-sized indoor track and of course a gym).

This place was just breathtaking.  We got lost at first because we went through the back entrance but soon found our way upstairs to the gym floor.

We arrived closer to 7 am to find not too many members/staff, which was a good thing (MORE EQUIPMENT!!!).  Drop in was $8, which was very reasonable for this state-of-the-art facility.      
(via City of Leduc)

Here are the things I loved/disliked about the gym:
  • Quiet, clean & spacious
  • Tons of functional gym equipment (no unnecessary equipment on the gym floor)
  • Squat platform
  • Large windows throughout the facility (natural lighting) to see the amazing view of the Leduc community while doing cardio
  • Showers were surprisingly strong for water output (because no one wants "weak" shower)
  • Treadmill incline goes up to 30 (YIKES my hamstrings!!!)
  • Toilets were cool (ya I know that sounds weird).  There were two separate dials for liquid waste and solid waste.  

Overall, I really enjoyed it there. Nothing to complain about.  I would definitely recommend this to anyone visiting the city.  
5 stars *****

Gold's Gym at West Edmonton Mall was our next stop.  

I was super hyped up about going to this HUGE franchise that the great Arnold Schwarzegger made famous.  

When I got the response from the girl up front to my question of how much the drop in was, my immediate thought was..."$20 BUCKS?  DAMN that's expensive!"  But the girl advised us the drop in fee was good for a 24 hour period, which then made sense.

Here are the things I loved/disliked about the gym:
  • Had all the basic equipment a gym would need
  • Cool juice bar at the front with a small store for apparel
  • Members seemed very dedicated to their goals (no fussing around here)
  • Inside the women's change room, there was a little mirrored area for weight lifting, as well as a few cardio machines (SO NEAT!)
  • New Cardio Cinema (closed off room playing movies in the dark) with many choices of cardio machines
  • Change rooms were clean & tidy...kind of small though.
  • No windows and short ceilings made me feel a little claustrophobic 
  • Small, busy, cramped with a tiny weight-lifting area (too much cardio equipment)
  • Not enough mirror space in the weight area, as well as walking room
  • Drop in fee was kind of pricey  

Overall, this gym didn't live up to my expectations.  It definitely won't deter me away from hitting up other locations though.  My whole experience was just so-so.  
3 stars***  

On our way back home, we stopped in the small town of Yorkton, Saskatchewan.  Sam had been raving about this gym for sometime now (since he had been there on several occasions).  WE HAD TO CHECK IT OUT!!!  
Forever Fit is a 24-hour card accessible facility.  A small gym, but boy did it amaze me.  Drop in here was $10, which is the average price for most gyms.  For a small town, (to my surprise) the gym was somewhat busy on an early Sunday morning.  Good for you Yorkton!!!    

Here are the things I loved/disliked about the gym:
  • Just the essential gym equipment/machines on gym floor
  • Sturdy bars/equipment
  • Mirrored ABS studio, MMA studio, large group class studio
  • Easy-to-put-on clips for barbells
  • Clean & tidy (the owner was cleaning up every couple of minutes..TOO CUTE!)
  • Sold supplements & apparel at the front
  • Motivational & inspirational quotes all around the gym, as well as inside each locker (LOVE IT!)
  • Showers has a dispenser for shampoo, conditioner, soap and body wash.  

Overall, no complaints.  I really love this gym.  Small space but jammed with just everything needed to get into tip top shape.  I would DEFINITELY recommend this to anyone passing through SK.  Props to the owner for bringing in this great gym.  It's a must-see!!!  
5 HUGE STARS *****

Hope you enjoyed the read.  Thanks for stopping by.  

Wednesday, August 8, 2012

Wordless Wednesday - August 8th, 2012

Mistakes are made to learn from them.  All you can do is move forward and be better than the day before.


Friday, August 3, 2012

What's That? I Can't Hear You!

So yesterday was SUPPOSED to be a day off from the gym for me.  Notice how I use the word "supposed".  My mind occasionally overtakes how I feel.  Knowing I have only less than 2 weeks to get in tip top shape for my photo shoot, I refused to listen to what my body was telling me (OUCH!  I AM IN PAIN KIM!).  I pushed out an intense hamstring & calve workout anyways with fasted morning cardio.

BOY!  I am paying for it today.  

I woke up EXTREMELY sore, fatigued beyond words and mentally, my mind is in bits today.  I literally dragged my butt out of bed today.  Not fun at all :(

So it is safe to say TODAY IS REST DAY!  I am just going to focus all my attention and energy to the clients I have.

We are human beings and most of us make mistakes every now & then.  It's okay to make a mistake but one should always try to learn from them.  Mistakes are all about learning and growing....making yourself better.  That whole thing about "NO PAIN, NO GAIN" doesn't hold true ESPECIALLY when it's a sharp pain.  Remember:  Sharp means STOP immediately.  Muscle soreness means you can still push through it.

Our bodies naturally get adapted to the things we throw at it overtime.  What is it trying to tell you? 

  • Is your stomach growling?  
  • Are you feeling sleepy?  
  • Are you feeling muscle soreness?  
  • Are you just drained?  
  • Are you feeling energized?  
  • Happy?

Do what you feel is best because at the end of the day you are the one who is accountable for each action.  You know your body better than anyone else.  Love your "home" (your body).      

Well, this girl has definitely learned her lesson.  

Listen to your body.
 It is just as important as the workouts.  Rest, repair and growth is what we all need every once in awhile.  


Wednesday, August 1, 2012

Wordless Wednesday: August 1, 2012

The truth of the matter is one should never complain about the results they never worked for.  HARD WORK PAYS OFF...PERIOD!

(via Fitnesspalooza)

Monday, July 30, 2012

What Do You Mean "NO CARBS"?

UGH and so it begins: The quest to get my butt into gear to slim down for my LAST photo shoot of this year with the fabulous Khammy Photography.

2 weeks 'til the day and to be honest I am already dreading all the "two-a-days" I have to push out.  I did my Tabata training this morning, which felt pretty good.  Thoughts of "I CAN DO THIS"...."I did it before so I can do it again"..."I am a CHAMP" were on my mind.  I am a true believer in being surrounded by positive mantra's whether it be displayed on your motivational wall, on a sticky note or sometimes even talking aloud (yes I talk to myself sometimes...and I am GREAT company :D

So alongside having to do two-a-days, Coach Sam says N-O to carbs.  WAAAAHHHH <--- That's me crying.

One of the things I look forward to during off-season is the increased carb intake/treat meals & the heavy-ass weight I can push out at the gym...and WHAT you are taking it away from me again?  

While most of you are enjoying your growth season, believe me when I say, I am envious of you.  I JUST WANT TO BE IN OFF-SEASON ALREADY!!!!

Phhhew it's just a couple more weeks.  I do hope they go by fast.  Note: Don't mind me if I may be acting a little crazy.  It's the lack of carbs doing the talking.  

Wish me luck!

My Mantra: "I can do this.  Easy.  No Problem."

Question: What is your Mantra?

Monday, July 23, 2012

Recipe Time: Healthy Lemonade/Limeade

This drink recipe is one sure-fire way to COOL you down in the extreme summer heat.  This is what you will need for HEALTHY Lemonade or Limeade:


1 TBSP of Lemon Juice or Lime Juice
1 Lemon or 1 Lime
1/4 TSP of Stevia Sweetener


1. Cut up 1/8 to 1/4 cup of lemons or limes to your personal preference and place in an 8 ounce glass.  I used a slice and made a slit to place on the side of my glass for presentation (if you have guests at an event).  
2.  Fill water to the top of the glass.  
3. Add lemon or lime juice to the glass and stir in.  
4. Add Stevia sweetener and dissolve completely. 

And just like that you got yourself a healthy drink to cool down your body temperature in the summer. 

Healthy Lemonade & Limeade!!!
Question:  How do you cool off in the summer time?

Thursday, July 19, 2012

Get My Stuff at

"Kim, where did you buy that top...and those shorts and that sweater?"  

Instead of me telling you all repetitively time-and-time again...there is this amazing new website called

I recently discovered this from another one of my fellow FitFluential members Sarah Dussault (or better known on YouTube as SarahFit).  

This website allows you to add your most recent purchases to your profile and (if you would like) show all your buddies through automatic posting via Twitter & Facebook all the details (where you purchased it, how much, what colour, etc).

Here is what my profile looks like:

As you can see, my latest purchases have all been from (if you haven't been to their don't know what you have been missing in your gym attire).  These are some of my favourite pieces to date.  

So sign up and let's start sharing our favourite things (cue the Sound of Music song).     

Wednesday, July 18, 2012


Alarm went off for morning cardio...and all I wanted to do was keep dreaming of Michael Buble and I dancing the night away LOL.

So I skipped out on my morning cardio (shame on me) because I thought to myself "MY LEGS ARE STILL SORE...IT'S OKAY." (excuses huh?).   After eating my wholesome breakfast, I decided I MUST PUNISH MYSELF with HIIT at the gym.

(via WellFit)
If you haven't heard of HIIT before, it is the BEST type of cardiovascular training to maintain muscle mass and lose fat in a short amount of time.  HIIT stands for High Intensity Interval Training.  There are many different types of HIIT but the one I decided on today was sprint HIIT's.

I felt extra charged today because of my new cycle of fat burners by Advanced Genetics's called "F-10".  With all those lovely stimulants running through me, I decided to see just how many sprints I could push out today with my legs still sore from my strenuous leg day two days ago.

Usually the first two sprints are a breeze.  But when it came to the third one, I found myself panting extremely hard...just trying to catch my breathe again before the time ran out to do my next sprint.  The way I train myself mentally when I do sprints is to run like there is a serial killer with a knife behind me, who is going to kill me if I don't run my frickin' butt off (my TeamSexy girls are probably laughing right now because I tell that to them too).  Yes, it's funny but it makes you sprint like you've never before.

I ended up doing only 5 sprints but I am still proud of myself for doing it with being sick, my muscle soreness, not having done sprints in a month, and other runners hogging the track.  Next time it will be 6..then 7...then 8...then 9..then 10.  

Like I tell anyone who wants to try this type of training or any new training techniques, you have to take everything in baby steps.  Rome was definitely not built in a day.  

Have a Happy Wednesday Everyone.  
Train hard.  Eat Clean.  Sleep Well!  

Wordless Wednesday - July 18, 2012

So many times have I had to make sacrifices for these BIG dreams I have.   Do what ever it takes to get to where you want to be in life.  


Tuesday, July 17, 2012

Advanced Genetics: Q & A with Kimberly Ho - Part 1

Hey all you lovely people.  Check out my the new "Question & Answer" series from Advanced Genetics with yours truly.  ENJOY!

Bah Humbug...I've Got a Bug!

Well if you haven't guessed it already I AM OFFICIALLY SICK with a cold & cough.  How very convenient smack dab in the middle of our HOT Winnipeg summer.  That has got the be the absolute WORST time of the year to get sick.

With any kind of sickness comes a few symptoms.  I wake up feeling drowsy (from the night-time medicine) from the night before.  All I ever want to do when I am sick is bundle back under my covers and SLEEP like a bear while in hibernation-mode.  My beverage of choice is tea...just to burn...err..I mean SOOTHE my scratchy throat.  I pretty much feel like I need my lovely boyfriend Sam to take care of me and DO all the chores at apartment (I WISH!).    

I also feel a lot weaker when it comes to strength training at the gym.  This is so tough for me since I want to make the most gains for the next competition.  Everyday COUNTS!  DANG THIS BODY OF MINE.

My weapons of choice to help me with this awful cold are vitamin C (MUST-HAVE), Neo Citran Nighttime Medicine, drinking LOTS of water, as well as getting as much sleep as I possibly can.  I had some Oil of Oregano but it's all finished now and TASTES just AWFUL LOL.  I find that trying to keep up with my workouts on a regular helps heat up my body hopefully kill all those suckers (BYE BYE GERMS).      

"Listening to your body" is a tip I leave for you all.  Always make sure YOU feel okay with either A) pushing out a workout or B) taking the time off to relax and rest until you are feeling a bit better.

After all, you are the one that knows your body the best.  See what it has to say. 

Another thing when you are sick is the constant blowing of the nose.  Time to lotion it up.  Skin peeling...YA FUN!.  Just call me "Rudolph".

Take Care! 

Monday, July 16, 2012

Recipe Time: Roasted Garlic Hemp Heart Cauliflower

So I've been reading and doing a lot of digging up on cauliflower recipes.  EVERYONE has been saying how awesome they taste by just roasting it in the oven.  So I thought, why not give it a go KIMMY-STYLE?!?  PS.  Read below recipe to win a prize!!!


1 head of cauliflower cut into small florets
2 tablespoons extra olive oil (EVOO)

1/8 cup of
Manitoba Harvest Hemp Hearts
1 tsp of garlic powder
"No Salt" Salt Substitute, Molly Butter Sprinkles, Black Pepper & Paprika - for taste
Pam Spray


1. Spray a large baking sheet with PAM spray or use aluminum foil and then spray til lightly covered.  Pre-heat oven to 450 degrees F

Clean cauliflower, and trim off leaves and any brown spots.  Cut the head of the cauliflower into small florets.  Once done place the florets into a large bowl.  

3. Add EVOO to the bowl with the cauliflower.  Using your hands, manually mix the EVOO into the florets.  

4. Add the "Manitoba Harvest Hemp Hearts" to the bowl and once again mix into the florets using  your hands, along with the garlic powder. 

5. Place coated cauliflower onto baking sheet evenly.    

5. For taste, add black pepper, salt substitute, Molly Butter sprinkles before placing in over.  Add paprika for taste and COLOUR!

Bake for about 30 minutes in the preheated oven, or until crispy & golden brown.

Now it's time to EAT, EAT and EAT some more.  

Ya I pretty much gobbled it all the day I made it :D


Manitoba Harvest has so graciously donated 1 - 227g bag of Hemp Hearts to yours truly to give out to some lucky people out there as a PRIZE.  If you haven't heard about how wonderful Hemp Hearts are go check them out at their website at  

How To Enter To Win: 
(open to Canadian residents only)

  • Go to my KimberlyHoFitness Facebook Page and "LIKE" it. (If you already have liked it, that is one less step for you). 
  • Under my Facebook post (abt this blog), write an answer to this question: 

    "Are you able to explain what a calorie is?"
    YES OR NO answers please

Good luck to all of you.  I will use a randomizer to pick a winner by the end of the week (Friday, July 20, 2012). 

Thanks for stopping by my friends!


Friday, July 13, 2012

"I'll Have That Wrapped Up Please!" : Universal Body Contour Wrap Review

The most I have ever pampered myself is getting a pedicure or manicure done at a spa.  I have never ONCE treated myself to a body wrap or even a full body massage (I KNOW!  I AM SO DEPRIVED!!!). 

hile reading a new pamphlet at my local spa, my mental dialogue went something like this:

"You gotta be joking me?  Lose at least 6" on my first wrap treatment says this brochure?  Well gosh, I WANT to lose 6" off this where do I sign up?"

I didn't know what to expect.  Do I have to get completely nude? Would I see any results like the pamphlet said I would? Are they going to wrap me so tightly that it will be hard for me to breathe?  Will it make me look super sexy in that super-tight dress I want to wear on the weekend?  Just some of my random thoughts going through my mind.

Again, where else would I go but Zealous Medi Spa.  They like to call this the "Universal Contour Wrap" or as I like to call it "Mummification" (OH you will see).  The Universal Contour Wrap (UCW) has claims of detoxification, compaction, improved lymphatic drainage, and skin tightening.  NO!  The wrap doesn't get rid of just water weight.  In fact, in order for the detoxifying process to continue, a client is encouraged to drink TONS of water post-wrap.

If you need more information about this service, check out the official website at

Left: The wrap station..cue scary music (DUN DUN DUNNN).
Right: The wraps all hot and ready to placed on this body of mine.  

Mariana, the wrap specialist, was my esthetician for the day.  She handed me over some disposable underwear and then instructed for me to get undressed.  After leaving me for a few minutes while I was undressing, she came back gladly with the measurement chart for the FUN PART to begin.  I thought the usual would be measured (hip, waist, chest, thigh, bicep) BUT was surprised to see a whole page full of measurements she needed to do...18 different spots to be exact ACK.

After measuring everything and I mean EVERYTHING, it was finally "WRAP-TIME".  All the wrap pieces were heated beforehand in the UCW basin and soaked in the clay-detoxifying formulation.  Mariana wrapped me up but not too tightly (thank goodness) since I am somewhat claustrophobic.  I lost count as to how many wrap pieces were in the basin but there were at least 20+.  No corner was left unturned!  The whole process takes 2 hours (30mins for measuring/wrapping at beginning & end of session, as well as the whole hour of detoxifying).           

That's ME!  Mummification in present day :D          
Want to sumo wrestle me?

After all the wraps were secured, I was given a very stylish sauna suit (see right picture) to wear whilst in my 1-hour of detoxifying stage. 

I was instructed to lay down on what looked like to me the comfy spa bed, which was then blanketed (with me underneath) with a heated blanket (OOOH so nice!).  

The lights were dim.  The music playing in the room was soothing.  So very zen-like.  It was just the right atmosphere for me to fully relax and be with my own thoughts...err...well that was until I passed out.  

I woke up closer to the end of the session feeling the moisture or "toxins" within the sauna suit.  I was super excited and anxious to see the results.

First came off the sauna suit.  Then came the unravelling process, which took 10-15 minutes followed by measurements (another 10 minutes).

Left: Unravelling by the lovely Mariana
Right: Robyn (taking the picture) caught this candid of us. We are laughing/staying
STOP because the next step is to take the wraps off my breast area.  LOL 


Well take a look for yourself.  The first column are the initial measurements.  The second column are the post-wrap measurements.  The third column displays the differences between the two.  

Mid-section feels tighter and noticeably slimmer
Total body "tightness"

Final Thoughts:

So that guaranteed result of an 6 inch loss...toss that out the window.  I lost at total of 9.6 inches all over my body with only ONE SESSION of the Universal Contour Wrap.  My body feels most definitely tighter.  I thoroughly enjoyed the whole process.  It is a service I would recommend for anyone to do as TOXINS=BAD NEWS.  

Get rid of "the bad" now.  Book your appointment today.  


To learn more about the UNIQUE services Zealous has to offer, visit the website at

Follow them on Twitter at!/zealousmedispa

Thursday, July 12, 2012


So I did end up working out for the second time last night.  Although, right after the first exercise I could feel my muscles tightening up HARD.  I remember thinking "oh maybe this wasn't such a good idea Kim."  I continued to workout anyways.  After all, PAIN IS WEAKNESS LEAVING THE BODY."  I did the usual squats x two different variations, weighted sumo walk, walking lunges, one-legged leg press, donkey-kicks (straight leg, bent knee, hip abduction raises), and weighted hip thrusts.  If you are thinking, WOW THAT'S a lot of leg exercises...well you are right!  LOL

By the end of it, I really wanted to stop any form of physical activity.  I looked down from the second floor (where all the weights were) and saw my buddy Joe on the treadmill doing interval training.  I thought "well I have some time to kill anyways before Sam is done...might as well do treadmill walking."

NOPE!  That didn't happen.  I ended up saying to Joe "let's do interval training together!!!"  By this time, my legs were already quite sore but for me, once my legs start moving it tends to not hurt as much.

After we finished out final sprint of our cardiovascular workout, I was so burned out.  I couldn't believe how much sweat I had dripping off of me.  It was intense.  I hadn't sweated that much since pre-competition.  It felt kinda nice though.  Pretty much my whole body is in pain now LOL.  

But anyways, I am more determined than EVER to smash my goals in the face. 

So here is a promise to myself: 
"I, Kimberly Ho, will work on my legs harder than ever before to be better than this picture below."  

Get ready 2013 Nationals.  Here COMES KIMMY!

Wednesday, July 11, 2012

To Workout or Not to Workout....

This morning I had trained my #TeamSexy girl Marlyn (who did just AMAZING this AM).  I have to say my friend, you are getting stronger both mentally and physically each time we meet for our sessions.  Keep up the great work as you are well on your way to achieving those goals.

I pushed out my own workout in the morning that went something like this:

Be prepared for your shoulders to be in PAIN!  Pain is weakness leaving the body.

Now, my shoulder day is usually comprised of a LOT of super-setting because for of my goals is to really bring up my shoulders for the upcoming year.

Going back to the reason for the title of this blog post.  While updating my social media sites, I always get sucked into anything fitness related.  This usually makes me want to workout LOL.  I am now getting a urge to do another session this evening.  

Another one of my main areas of concern for the upcoming competition season are my glutes.  If I want them glutes like Nathalia Melo (see image below), I have to literally bust my ass to get them.  My legs are pretty "fresh" from my last leg day last week.  As of now, I think they are ready for another go.

Nathalia Melo's SOLID GLUTES!
I have all this evening to considering pushing out another workout.  I have two #TeamSexy personal training clients to see this evening and then I will decide.

Like I always tell my girls:
"It's a matter of how bad you want it.  You need to do everything possible to get there.  You have to make the sacrifice, the time, and energy to get to those goals.  You are accountable at the end of the day."

Now to figure out what to do.....hmmm......I think I just might.
Stay tuned!!! 

Wordless Wednesday - July 11, 2012

You said it Estee Lauder!  

Eat clean.  Train dirty.  Sleep well.  
Happy "HUMP" Day!  

Tuesday, July 10, 2012

Recipe Time: Guilt-Free Fettuccine Alfredo

Note: I normally do not do time-consuming recipes for the fact that I myself am a pretty busy person and have no time to prepare a big feast.  I also am on a strict nutritional plan for most of the year and cannot have the additional "this & that", which will then make my caloric intake for the day higher then my norm.  So with that being said, know that not all of the recipes I create will taste AMAZING.  Just know that they will be satisfying without going over your daily caloric intake and help you stray away from binge eating.

If you haven't heard SHIRATAKI noodles are "miracle noodles" of our time.  One package is 40 calories (2 grams of protein, 6 grams of dietary fibre carbs, 1 gram of fat).  Pretty amazing I KNOW!  

I'm here with one of the recipes I do on a regular when I have the urge for pasta.  

1 package of Tofu Shirataki Fettuccine Noodles (found at Muscles by Meyers or Safeway)
1/2 cup of Walden Farms Alfredo Sauce (found at Zealous Medi Spa)
1 TBSP of Mrs.Dash Garlic & Herb seasoning
1/2 Cherry Tomatoes (sliced in halves)
1/4 cup of green onions
Pam spray
No Salt Salt Substitute & Black Pepper to taste 


1. Empty the full package of the noodles into a small strainer.

2. Run hot water through the noodles for a minute to get rid of the "fishy" smell.

3. Drain excess water and place noodles into a pan that has been already sprayed with Pam at medium temperature.

4. Add the Alfredo sauce, salt, pepper and Mrs.Dash on top of the noodles and stir in pan for a few minutes.  

5. Add the tomatoes and green onions.  Stir in mixture.  Heat for an addition minute.

6. Turn heat off and place your completed Fettuccine noodle recipe in a plate.

You are ready to have your guilt-free feast.   

Here is the finished product along with more veggies and a chicken breast I cooked in my slow cooker with salsa.  YUMMY!  

Let me know how your recipe turned out.  Thanks for stopping by.