Thursday, June 28, 2012

Recipe Time: Kimmy's Tuna Concoction

Yes TUNA!  It's that thing that kind of looks similar to cat food.  SURE, it's good on it's own for maybe the first couple of days BUT AFTER your tastes buds yell "NO WAY, THAT AIN'T GOING ANYWHERE NEAR MY MOUTH."

Tuna is a great lean protein source.  It's also one of the most common protein sources people lean towards when red meat cannot be consumed in their nutritional plan.  I love buying fresh (the healthiest low-sodium option) but if short on time, canned tuna is another great option to have.

Over the years, I have experimented with tuna in the kitchen just so I can keep consuming it without gagging everytime I take that first bite (BLAH).  To my dedicated followers, here is my concoction.

Step 1: Open up your canned tuna (120 grams drained) and empty into a bowl

Step 2: Add in 2 Tbsp of Lime/Lemon Juice (which ever you prefer)

Step 3: Add in 1 Tsp of any hot sauce (PC Chipotle is my FAV!!!)

Step 4: Add a dash of Stevia (optional if the hot sauce you added made your concoction too spicy)

Step 5: Mix all together with black pepper and YOU ARE DONE!  


Question:  How do you make your "Plain-Jane" tuna taste livelier? 

Wednesday, June 27, 2012

Wordless Wednesday - June 27th, 2013

You have to make the time, commitment and sacrifice to see the desired results.  Don't you dare give up on your dreams/goals.  To see a change, you have to MAKE a change.  ENJOY!

Tuesday, June 26, 2012

Five Things (or more) about Vibram Five Fingers

"Those are some interesting shoes."
"Those look funny." 

"Are those clown shoes?"

"How do they feel?"

Just some of the comments you will get from strangers on a regular basis if you own a pair of Vibram Five Fingers.  They look like this:

YUP!  Those are my feet!

Now Let's Talk About Them "Shoes".  It all dates back to the pre-historic times when cave men were chasing animals for food...okay okay...that is how I think they came up with the idea.  But truthfully, they were running on their bare feet.  Trying to stabilize themselves with both their heels & toes.  They call this "natural running" or "barefoot running".  

One of the benefits of performing your daily physical activities with Five Fingers is the ability for each individual toe muscle to be utilized.  When wearing a shoe, all the piggies are compacted tightly together.  This does not allow for them to ever get exercised or stimulated.  Because the VFF design allows for this, a person can expect significant changes in strength within the toes, calves, legs and even your core stability muscles.  Another great benefit is your feet are able to move in a more natural way as compared to wearing a sneaker.

A couple of things about the VFF:

  • It isn't for everyone.  I personally LOVE mine but listen to your body and do what's best for you
  • They tend to smell after a while.  VFF are machine washable (gentle cycle-warm water cycle).  Pop them in the wash and TA-DA they are brand new again.
  • People will constantly stop you and ask about the shoes (somewhat of a nuisance, especially when working out)
  • Light as a feather.  VFF are super lightweight.  No more heavy shoes weighing down your gym bag.
  • Killer Calves!!!  They will hurt at first but trust me when I say your calves will look fabulous after many sessions of wear.  
  • No-no for people who need ankle support.  I definitely would say stick to a regular running shoe if that is the case.
  • Take a break. There are some activities that may require the stability a sneaker holds.  Just play around with what works best.
  • There is controversy in everything.  Some Podiatrist's say barefoot running can lead to injuries while Pro-users claim it has helped them with proper form and helps reduce injuries (from their own personal experience).
  • Don't do a marathon on your first wear. Switching to this type of training takes time for your body to adapt and adjust.  Make it a gradual process...kind of like a marathon.  

Bottom Line: As a personal trainer,  it is my professional opinion that every muscle group (no matter how big or small) needs to be stimulated for overall body development.  It is your own personal decision to make the switch or not.

Now I leave you with a poem by yours truly about the Vibram Five Fingers.  

This little piggy went to the market.  
This little piggy stayed home and slept.  
This little piggy had lean beef.  
This little piggy had a whole wheat bun.  
And this little piggy went running WEE WEE WEE all the way Vibrams.

 Official Vibram Website:
Purchased locally or online at:

Monday, June 25, 2012

Advanced to the Next Level

For all of you who watched my latest video blog, I know you already know my BIG news.  For those of you who didn't see it, I have AMAZING new sponsorship news.

My corporate sponsor dream has come true!!!  I am so honored and pleased to announce my newest corporate sponsorship relationship with Advanced Genetics.  

I want to give a HUGE shout-out to the CEO Chris Johnson and the whole entire AG staff for believing in me. THANK YOU for supporting my goals and standing behind me as my sponsor on my journey to becoming a Pro.  I know that I can stand behind AG without any doubt because AG truly provides quality formulated products for any goal.  

"No blends.  No fads.  Just pure science."  

Protein, BCAA-Glutamine-Creatine Formulation,
 Fat Burners, Pre-Workout, Testosterone Booster, Waxy Maize, Greens Formulation, Hormone Optimizer are just some of the high quality products AG offers.  Everything you need to be one step closer to your health & wellness goals.  

Advanced Genetics has a very amazing roster of soon-to-be Pro's and Pro's.  I am so truly honored to now be among them.  Thanks to all the AG athletes, who (over the first few days of being a part of TEAM AG) have opened their arms to this small town Winnipeg girl.  I cannot wait to represent AG and all my other great sponsors next year at the 2013 IFBB World Qualifiers & the 2013 CBBF Nationals.
Watch out 2013, this girl has got big plans for you!!!

Visit the Advanced Genetics Website at
"Like" Advanced Genetics on Facebook
Follow Advanced Genetics on Twitter (@AdvGenetics)
Watch Advanced Genetics on YouTube

Advanced Genetics - The WORLD's STRONGEST SUPPLEMENTS for Building Muscle & Losing Fat

"Get the genetic Advantage!!!"

Saturday, June 23, 2012

Recipe Time - Dry Cottage Cheese Dessert

Now I know what you all must be thinking..."DRY COTTAGE CHEESE? That sounds gross."  Did you know that one cup of dry cottage cheese contains 44 grams of protein?  Now that's a lot.

During an experimental phase in the kitchen, I came upon this mixture in which I thought turned out great!!!

Here is my healthy recipe for a slow-releasing meal (preferably at the end of the day before bedtime).  I hope you like it.  If you don't, well to darn bad for you.  Note: Cut the recipe in 1/2 if needed

Cottage Cheese GOODNESS!!!  YUM!

1 cup Foremost Dry Cottage Cheese
1-2 TBSP of All Natural Peanut Butter
½ scoop of protein powder of your choosing
1 TBSP of cinnamon
Dash of sweetener/Stevia (optional)
1 TBSP of Green Valley Calorie-Free Syrup in Chocolate or Maple (found at Muscles by Meyers)


Mix all together and ENJOY!

Vlog Post - What's New With Kimmy? - June 23, 2012

What's new with me you ask?   Check out my latest video to find out :D

Wednesday, June 20, 2012

Wordless Wednesday

Not really wordless but the message is something I continuously strive to do each day.  ENJOY!

Saturday, June 16, 2012

I'll Have "The Regular" Please!!!

You know what I'm talking about right?  I'll give you a couple of hints.  

  1. It's something most don't like to talk about (well some guys do, which I think is weird).  
  2. It's something we should be doing 1-3 times daily (depending on your body)
  3. It makes you feel lighter
  4. You do this while sitting down (or I'd like to think so LOL)
Have you guessed it yet?  

Bowel movements!!!  You get a gold star if you guessed correctly.  The exclamation points are there (x3) because it is a very exciting process which takes place in our bodies.

You remember the fairy tale "Goldilocks & the Three Bears"?  Let's use that as the way the poop (stool) process is and should be.

Goldilocks tried Mama Bear's bed and said it was TOO SOFT.  When your stools are too soft that is what they like to call "diarrhea".  Some of the things contributing to this are eating unhealthy foods (fried or greasy), food poisoning, the flu, a medical disease, or a lactose intolerance.

But let's go back to being "Regular" since getting "the runs" is FAR FROM THAT.

Goldilocks tried Papa Bear's bed and exclaimed it was TOO HARD.  When stools are too hard, doctor's call this constipation.  You know you have it when going to the bathroom poses as a challenge.  There are tons of things which can contribute to this common problem such as dieting (I know my fellow competitor friends are nodding), lack of exercise, improper nutrition, medication, or even stress.        

To get yourself back to normal conditions and like Baby Bear's bed (JUST RIGHT) in the movement department, here are some tips you can do to help relieve those symptoms:
  • Consume more fibrous foods (vegetables, fruits, whole grains)
  • DRINK more liquids such as water or tea to help you go with the flow :D
  • Try mediation or yoga to relieve the stress
  • Don't wait when you feel the need to GO
If the above tips do not help, please consult your doctor.  

That's all for now friends.  
I hope you have a "regular" day!    

Monday, June 11, 2012

Fat vs. "Fat"

The purpose of this post is to give a realistic insight. To give a different perspective of how to approach solving your "fat problem". To keep you positive no matter who you get insulted by and how discouraged you get.

"You are fat." That's a common quote isn't it.  Have you ever stopped and thought about who called you fat? Why they called you fat and why you felt offended by it?

"Fat" has two distinct definitions.
1. "Fat" - the nutrient that your body needs to survive but unfortunately is harmful to your health in certain forms and quantities

2. "Fat" - a word used to describe a person who stores too much of the harmful types of the fat nutrient.

I always say, there are two groups of people you have to put up with in life: the people who matter and the ones that don't.

The ones that don't matter are the ones who don't actually care about you.  These people are typically narrow-minded and judgmental.  They take little time to get to know anything about you.  So to that I say who cares what they think.  They don't matter.  They are people not worth my effort in trying to impress.  If one of these people criticizes you, it shouldn't phase you because they have dont have enough credibility for you to find a need to value their opinion.

The ones that do matter are the ones who you care about because they care about you.  These people have the credibility of knowing enough about you on a personal level.  Listen to these people because they will tell you what you need to hear.  These are the opinions you need to value.  Value constructively.

But, lets go back to the quote "You are fat."...

If a "dont matter" person says it, let it go in one ear and out the other.  Just like when one of your children complains they got a bigger slice of cake than them.  In one ear, out the other.  Who cares!!!

Let's just focus on the people who do matter.  Let's dissect why they called you fat.

The reason why they called you fat is because you, in all likelihood, look like you are carrying too much of the fat nutrient.  JUST ACCEPT IT.  If someone that does matter calls you fat, you have to realize they know your circumstances.  You have to take the times to consider their circumstance as to why they said that.  They called you fat because carrying too much fat is being taught to the general public as being a sign of physical laziness and poor eating habits. it is perceived that everybody that is fat became that way because of physical laziness and poor eating habits.

Being fat is a symptom, its not the actual problem.  It's not the fact you are fat that disturbs the people that matter, its the reason why you are fat.

If you are fat because breakfast is a donut, lunch doesnt exist, and pizza is dinner, and your only exercise today was moving your head left and right and scrolling your mouse with your finger as you read this article, then straight should feel offended. These are obviously unhealthy for you and realistically, if you are being honest with yourself, you are not happy with the way those people that matter perceive you.

At the end of the day, for most of you, the reason why you have made it a goal to get into shape, is to be happy for the way the ones that matter perceive you when they look at you.

Being a trainer, the point I'm trying to get across is most of you "fat" people are scared to get involved with a fitness club because you are scared you will be seen as fat.  Honestly, yes you will be physically seen as fat, but what you look like is not how people will define you, it's WHAT YOU DO that will determine how people will define you.

Just trying to get through the recommended hour at the gym, choosing the easiest and most time consuming exercise will most definitely be criticized because it gives a reflection of HOW you got fat.  But if you were pushing hard and sweating a waterfall, honestly, the ones that matter wouldn't be making fun of you.  They will respect you for your dedication.  Sooner or later, you will be an inspiration at the gym.

If you were 40% body fat when you started and 30% body fat now, you are still fat.  But do you give a crap that you are still fat? You feel great don't you?  Look at all the compliments you are getting!  It's the journey you should enjoy. Because once you are at the publicly accepted size, you are just going to be a regular joe.

My Point:  If you feel offended by people calling you fat, it's because of the reason you became that way, not because of the fact that you are fat.  If you focus on being healthier and more active in order to be happy, that fat symptom will just go away as a bonus and you wont even care how long it takes.


Side Bar:  This post is sprouted from an episode of one of those doctor shows about how you should be happy about your curves. It's not your curves I'm concerned about, it's how you got them and how truthful you are to yourself that you are happy with who you are.

Author: Sam Dalupang
Editor: Kimberly Ho

Friday, June 8, 2012

Holy Goaly!!!

Ever feel like you aren't quite there yet with your personal wellness goals?  Almost as though, you should of reached those goals by now?  Like I had said before, YOU are accountable for every action you do. 

There may be times where for instance you just "eye-ball" your protein portion or think to yourself "I think I ate 3 hours ago or was it only 2?"

Mentally having your goals in your head can always be a challenge.  In a lot of cases, if it is in your head it will always be a dream.  But if you write it down your chances are by far greater to ACTUALLY achieving your goals.  THE BEST WAY to track everything is to physically write it down on a piece of paper and post it somewhere in plain site.  That way it is visible each day you wake up and each night you go to sleep.

Want to lose 10 lbs? Fit into that dress for a wedding coming up?  Be able to breathe with ease while doing cardio on the treadmill?  To finish school with flying colours?  To be one of the most successful candidates in your field?  It really does not matter what your goal is, all that matters is you commit to your goal, do whatever it takes to get there and follow through.  Like the image says "Good things come to those who work their asses off and never give up."


So speaking of goals, it is time to re-adjust and dust off the ol' trusty note pad.  With you my followers, I will share with you the goals I have set out for myself (short-term and long-term) digitally.  It is re-focussing time!!

Here are my NEW goals from June 2012-August 2013

  • Make some physical changes on my mid-section, chest, calves and glutes.
  • Gain a corporate sponsorship from a supplement company (working on that right now).
  • Help all my sponsors (Muscles By Meyers, Because You're Fabulous, Zealous Medi Spa and Public Myth) gain more visibility.  I always LOVE helping those who help me.  
  • Get all my #TeamSexy personal training clients to reach their goals.  You GOT THIS!
  • More carbs means more strength.  This year leading up 'til the 2013 Nationals is all about pushing my body to the limits.  Go heavy on weights at the gym or...well there isn't an option to opt out.
  • More cardio.  Last year, I RARELY did off-season cardio.  That is going to change this year since I want to make sure I am physically fit EVERYWHERE including my heart.  
  • Get into the "Hot & Fit 100" in Inside Fitness Magazine for next year.  I guess that means more photo shoots.  
  • Practice makes perfect.  Although, I loved the way I did my posing routine, I know there is always room from improvement.  Usually 6 months prior to a competition is when I will bring out the stilettos and strut my stuff. 
  • Drink more water.  I drink water in LARGE quantities some days and some days I am lacking.  This is something I am continuously working on.  MUST REMEMBER!
  • SLEEP is so important for growth and re-building/repairing.  To my dear friends who I said I'd come out and party, I will but probably not as often as I thought I would this summer.  I need to make sure there is no room for error with my off-season/pre-contest.  Please respect my goals.  I am a woman on a mission.  
  • Eat clean with only the occasional treat meal.  My treat meals will most likely be on weekends since most gatherings or social events fall on Friday, Saturday or Sundays.  

So now you've read my personal goals.  What does your list look like?  Go write it out and tack it to your bulletin board, your fridge or your computer.  There is no room for excuses.  There is only room for improvement.

Everyone is capable of AMAZING THINGS.  

Go make your life AMAZING!

Thursday, June 7, 2012

Make a Change to See the Change

To my dedicated subscribers and followers, I am here now writing this blog at 12 lbs heavier than only 5 days ago.  Don't believe me?  Well it's true.  I know that a lot of it is water weight as my skin elasticity is not as...well..."elastic", my clothes are fitting a little bit tighter these days, and overall I feel super bloated EVERYWHERE.  Plus, mirrors...well those things I try to avoid right now LOL.

This is the case for most competitors post competition.  Everything your coach said you couldn't have pre-contest is now "no-holds-bar".  What did I eat you ask?  Everything categorized as junk food is the answer...all the way from A to Z.

I can tell you right now the saying "you are what you eat" holds to be very true.  I know being a competitor post-competition (specifically dealing with nutrition or lack of it) is an extreme case but my body at the end of the day told the story.  It's simple.  You eat bad food or make those bad nutritional decisions, you will pay for it or rather your body is going to pay for it.  The mirror in your bathroom as well as the scale ARE NOT YOUR FRIENDS.  80% of what we consume is how our body composition turns out.  Working out is just the cherry on top.  You are never going to see those abs if you don't clean up your act in the kitchen.    

So now what?  You are unhappy.  What could you possibly do?  Like I always tell my #TeamSexy girls, 

"You have to make a change to see the change."  

Next step, throw out all those bad habits along with that junk food you got stored in your back cupboard.  Start prepping your food so you are always prepared.  There is absolutely NO WAY you can say "I didn't have time."  Drink LOTS and LOTS of water to flush all the garbage out of your system.  Start sleeping early to get at least 6-8 hours.  And last but not least, remind yourself that you are accountable for every action you do when it comes to making those healthy options and working out.  You are the creator of your story.  Don't let it be a tragedy.  Let them all end in "...And they all lived happily ever after."


Change.  It is something people HATE with a passion.  Change is hard for some people because they are TOO comfortable.  But there are just some things that need to be changed to see the maximum result or maybe for a process to be carried out more efficiently/effectively.

Last month after coming in 6th place at the IFBB World Qualifiers, I had received feedback from the judges in which they all agreed my legs were way too muscular for the Bikini Division.  Now, I ADORE my legs.  I know there are some people who have trouble putting on size waist down.  Genetically, I guess I was gifted (Thanks Dad!).  But wanting to place higher and remain in the Bikini Division meant MORE WORK!  I saw what I needed to change and warped my body INTO the "ideal" bikini body frame.  I ran...and ran...and ran some more.  It came to a point where my left leg was hurting so badly, I just wasn't capable of running anymore.

This past weekend all my hard work paid off.  I won 1st in my respectful Bikini Medium category.  Words cannot express how I feel about the results.  All that pain, hours of posing, dripping sweat, and bland food was worth it.  My dream is just one step closer to becoming a reality.    

The moral of the story folks is:

"If you want something, you have to do whatever its takes to get there."

If you have dreams, go and chase them.  Don't say "CAN'T" until you actually tried.  Anything is possible.  All you have to do is TRY.  

Here are just some highlights from the weekend.  ENJOY!

Exciting News...New Sponsorship with Public Myth

Now I know it has been announced for a week now but I haven't made a post specifically to this great achievement in my life.  So without futhur ado, I would ABSOLUTELY love to share with you all my newest athletic sponsorship with Public Myth, a hip, trendy and cutting edge fitness clothing line based out of Vancouver, British Columbia in Canada.

It is truly a great blessing to be selected to be apart of this amazing team consisting of many athletes from all realms of fitness including Winnipeg's very own hometown hottie Mindy Karuk WBFF Pro (now residing in BC). 

So what makes Public Myth different than other fitness lines?  
  • All designed/manufactured locally (Canada)
  • The company uses of sustainable materials/natural fabrics such as bamboo
  • One could wear any of these pieces to create an daytime or evening look
  • This rockstar-style gym apparel is unique and one-of-a-kind.

So don't succumb to the norms what you see what the gym.  Step outside the box and 


in Public Myth Apparel.  

Be sure to follow them on Twitter: @PublicMyth
"Like" them on Facebook

Sunday, June 3, 2012

Vlog 7 - MABBA Provincials Results - June 3, 2012

Sorry I didn't go up against 5 girls.  It was 5 including myself LOL.  Sorry if I come off a little loopy in the video...blame lack of sleep with a little bit of caffeine.