Goal to Shine in Fitness & Bikini

Life style with small tweaks as I get closer to a competition

Kalyn Friddle
Magazine 19 #3

I can recall watching the Fitness America Pageants on TV and also attending a few bodybuilding shows as a kid. I was a competitive gymnast at the time so the fitness routines were always my favorite! I’d sit in front of the TV and try my hand at some of the one handed pushups and strength holds the Fitness America competitors were performing. My mom would say Kalyn, that could be you one day. She is my mom, soof course she’d say that, but I never thought it might actually come true.

Natural Indiana Fitness America

Years later after my gymnastics career ended, I started weight training and doing some cardio while in college, but with no direction or goals. I really needed something to challenge me, push me past my limits, and give my workouts purpose. I knew that I’d like to try a fitness competition, but something kept holding me back. Maybe it was fear of failure, or fear of the unknown. Finally, after seeing a coworker’s success with the Fitbody program, I made my first small step toward competing and emailed Julie Lohre.

I joined Team Fitbody in January of 2013! At first, I wasn’t sure which division to compete in. I always loved the fitness division as noted above, but I was also interested in bikini. With Julie’s input, I decided to shoot for the bikini division for my first contest, the NPC Northern Kentucky. Within a few weeks of training, I could already see a difference in my physique. I was leaning out and getting tighter. Every check in with Julie showed positive progress and I was gaining confidence as the contest approached. However, when I arrived at the show and saw the other girls in my division, I grew extremely nervous. Every single girl looked amazing. Still, I was there to have fun and use the event as a learning experience. I ended up bringing home 1st in bikini class A and was hooked on competing. Three weeks later, I competed in the Natural Indiana placing 1st in my class. 2 weeks after that I competed in the Derby and placed 3rd.

I’ve now evolved to a fitness competitor with the Fitness America organization, while also continuing to compete in the NPC. I competed in my first fitness competition at the Ohio Valley Fitness America show in the fall of 2013 placing 1st. One month later I competed in the NPC Kentucky Muscle and placed 1st in bikini class A. So far in 2014 I have one competition under my belt  the Natural Indiana – where I placed 2nd in bikini class A.

Contest Prep Tips

Prepping for shows has now become a life style with small tweaks as I get closer to a competition. At the beginning it was quite a challenge to eat 6 times a day. Even harder was thinking that I needed to eat chicken at every meal and be in the gym hours upon hours. But, after a week or two I quickly learned that planning ahead was key in making healthier choices and that I could have fun with my food. Instead of plain chicken I made stir-fry chicken or swapped the chicken for beef. I was never in the gym longer than an hour and a half.

Kalyn Friddle bikini front pose

All in all, this past year has truly been amazing. I would not change a thing in my show preparation or contest performance. In the remainder of this article I’d like to present the components of my contest prep. I hope that you’ll be able to incorporate my diet, supplement, and training templates into your own physique improvement schedule. Embrace your journey and learn from it each day!

Contest Diet
Meal 1: UMP pancakes or crepes with strawberries on top (bevnut.com/recipes/), or Yogurt Parfait – 6 oz. Greek yogurt, ½ an apple, ½ cupFiber One All-Bran cereal and 1 hard-boiled egg
Meal 2: 1 tablespoon peanut butter with 2 rice cakes
Meal 3: Large salad with onions, mushrooms, peppers, carrots, celery, 4 oz. chicken breast and 1 tablespoon oil andvinegar salad dressing
Meal 4: 1 cup strawberries with 1 cup baby carrots
Meal 5: 6 oz. salmon (or another lean protein source)and 2 cups of veggies
Meal 6: Julie’s Chocolate Chip Cookies (These areamazing!) See No Nonsense vol 19,#2 for the recipe.

** I love the flexibility that I get working with Julie Lohre. The substitution list she provides keeps me from getting bored with meals.

Supplement Schedule

FitTabs: 2 tablets in the morning and 2 tablets in the evening. I take FitTabs everyday for overall health benefits, and to ensure I am getting all the essential vitamins, minerals and micro-nutrients.
Lean Out: 2 capsules with 5 meals a day. I take Lean Out to aid in the process of using stored fat and turning it into energy while losingbody fat and maintaining my muscle.
Fast-Up: 2 capsules in the morning and 2 capsules at lunch time. While prepping for a show I will add Fast-Up when I need that extra little bit of energy to power through my intense workouts, cardio sessions and routine practice.
Glutamine Select: 1 scoop during my workout mixed with 12 oz. of water. Glutamine Select provides me with my BCAA’s to preserve lean muscle along with aiding recovery from my workouts.
UMP: 1-2 scoops daily. UMP is a staple in my diet whether I am prepping for a show or not. I will use UMP for breakfast (pancakes ,crepes, or throw a scoop in some oatmeal), after a workout or for a dessert at night time. The possibilities are limitless with this product.

Training supersets

When it comes to weight training, I have found how much I love and how well my body responds to Tabata style weight training or super sets with cardio mixed in between each superset. Both of these training methods keep me from getting bored and remind me of my past training asa competitive gymnast. I always incorporate 10-15 minutes of stretching after my workouts. Stretching helps aid in muscle recovery from my workouts along with keeping my flexibility for my fitness routines.

Here is a look into a weeks worth of superset weight training! I start with 3 minutes of cardio, then complete all 4 sets of Superset #1 before moving onto my next 3 minute timed cardio.

Kalyn Friddle bikini front pose

Plyometric HIIT style Cardio

My two favorite types of cardio are plyometric / HIIT style and practicing my fitness routine! My plyometric/ HIIT cardio is performed 2 to 3 times per week for 20 to 30 minutes each session. Practicing my fitness routine is by far my absolute favorite type of cardio. It takes me back to when I was in gymnastics! I make it a goal to hit 10 routines per session. The further out from a show, the more rest time I take between routines. At the start, half are full out including tumbling, with the other half being just my strength and dance moves (leaving the tumbling out). When a show is getting closer, the number will stay the same with the rest time decreasing from 3 minutes to about 1 minute. At that time my goal is to perform almost all 10 routines full out with all my tumbling and strength skills.

Day 1: Shoulders, Triceps and Glutes: 4 sets of 10-15 reps each exercise
3 min Cardio
Superset #1: Seated Overhead Press &Tricep Kick backs
3 min Cardio (Sprint)
Superset #2: Bent Over Rear Delt Raises &Close Hand Push-ups
3 min Cardio (Sprint)
Hamstring/Glute Circuit: Single Leg Lunge Off Bench (Romanian Lunge), Pulsing
Glute Raises on Stability Ball, & Pli′Squats
3 min Cardio (Sprint)
Finisher: Pilates Side Leg Raises on each side
10 min Sprint Intervals
Day 2: Chest, Back, Abs: 4 sets of 6 reps for chest/back; 15 reps for Abs
3 min Cardio
Superset #1: Cable Crossover &Dumbbell Pullovers
3 min Cardio (Jump Rope)
Superset #2: Incline Bench Press &T-Bar Row
3 min Cardio (Jump Rope)
Superset #3: Barbell Curl &Reverse Crunch
3 min Cardio (Jump Rope)
Superset #4: Weighted Floor Crunch &Alternating Hammer Curl
10 min Sprint Intervals
Day 3: REST or I add in some extra stretching/flexibility
Day 4: Delts and Legs:4 sets of 6 reps for Delts;20 reps for Legs
5 min Cardio (Sprint)
Superset #1: Lateral Raise &Narrow Stance Squat
5 min Cardio (Sprint)
Superset #2: Reverse Pec Deck &Lunges
5 min Cardio (Sprint)
Superset #3: Front Raise &Weighted Step Ups
10 min Sprint Intervals
Day 5: Back,Calves, Abs: 4 sets of 6 reps for Back; 20 reps for Calves &Abs
5 min Cardio (Jump Rope)
Superset #1: Pull Ups &Stability Ball Pike Ups
5 min Cardio (Jump Rope)
Superset #2: Hammer Strength High Row &Leg Lifts
5 min Cardio (Jump Rope)
Back,Ab,&Calves Circuit: Seated Row, Plank with Knee Drives,&Calf Raises
10 min Sprint Intervals
Day 6: Plyometric Cardio or Fitness Routine skill work
Day 7: REST

Presentation Tips

I was a shy kid growing up who you’d never guess would enjoy being on stage in front of a crowd of people, but that is far from the truth. From county fair pageants as a kid, to the competitive stage today, I love demanding the attention of the audienceand the judges. And that’s exactly what you need to do when you hit thatstage. Step on that stage with your head held high, shoulders pulled back, and the confidence that you’ve built from all the hard work you’ve put in. So, how do you work on getting that confidence on stage? Practice! I practice my posing 2 to 3 times per week and even more when a showgets closer.

I practice in front of a mirror,then video tape myself without mirrors so I can analyze my presentation and see what I need towork on.

After weeks of preparation, hard work and pushing through all those extra reps, stepping on stage is the icing on the cake. It’s your time to shine. Enjoy the time you’re up there. Look at those judges and look at all those fans in the audience and be proud! The real competition is not with the other competitors; it’s with yourself. Always try to out do your previous best. The competition itself is more like a celebration onstage with friends. I can’t count how many friendships I have gained along my journey, and the show gives us a reason to get together!

My competitive career is just beginning and I can’t wait to see what is in store. There are no words to express how thankful I am for my family, boyfriend, friends, Julie and Rick Lohre who have supported me though my fitness journey and the amazing Beverly International supplements that help fuel my body. I should have believed what my mom told me as a kid, That is going to be you one day!