Could   you   tell   us   a   bit   about   yourself   and   how   you   started   training?

11 years ago, I began my fitness journey. At this point of my life, I was unhealthy. Working as a Pharmaceutical Educator, I lived on the road and did not workout. Around this time, my father suffered a massive stroke. This forced me to evaluate the way I was living. I made the commitment to completely change my lifestyle and take on the goal of competing in fitness. Becoming a gymnast, and educating myself about training and nutrition in my thirties was not an easy task. I went to work on my fitness goals, and now I am proud to say I am a WBFF Professional Athlete. I have been televised on ESPN and Fox Sports . I am a Fitness champion for the NPC, Fitness America, Fitness Universe, Ms Fitness USA and Ms Fitness World.

I am currently the Director of Family Health and Wellness for the ISSA, International Sports Sciences Association, I hold certifications as a Fitness Trainer and Specialist in Fitness Nutrition. I am the author of Oxygen Magazine’s Yummy Mummy Blog and was voted Oxygen’s Fittest Mom 2011.

As an Internationally published writer and cover model featured in the following magazines, Oxygen, Fitness Rx, Fitness Magazine, Health & Fitness, Natural Muscle, Fit and Firm Magazine, Ironman, Physical, Max’s Sports & Fitness, Ms Fitness Magazine, Status Magazine, Le Monde du Muscle, Fitness X, X-Fitness, Extra-Fit and Physique Magazine. I credit my Latin roots for my determination, and give God all the credit for the success I have had.

Published Work:

Oxygen: 3 time cover model
Oxygen : exercise layouts and features
Natural Muscle : 2 time cover model
Health & Fitness : cover and article
Physical : cover and feature article
Le Monde du Muscle : cover and feature article
Physique : cover and feature article
Fitness Rx: feature article
Status Fitness Magazine
Planet Muscle
Ironman Swimsuit layout
Musclemag
Fit Wings Calendar
Oxygen Calendar
Max Sports and Fitness: feature article
Phoenix Bride and Groom
Scottsdale Health & Fitness feature
Ms Fitness Magazine: feature article
FitnessX Magazine-Cover and feature article
X-Fitness Cover and Layout
Extra-Fit feature and article
Athletic Competitive History
WBFF Pro Athlete: Fitness Model Division
Fitness America ESPN series : 1st Place
Emerald Cup : 1st Place and Fitness Overall Champion
Fitness America : 1st Runner-up
Fitness Universe : 1st Runner-up
Ms Fitness USA : 1st Runner-up
Ms Fitness World : 4th runner-up
Ms Fitness USA : Tied for 1st ended up 1st runner-up

How   do   you   stay   motivated?

Being in the fitness Industry for 11 years, my Health is now my Motivation. Everyone wants to look and feel their best in a swimsuit, but exoteric results are fleeting. I want to be a healthy role model for my daughter and for other women. I will admit I am very competitive against myself. With every competition or shoot I try to bring a better package than the last time, but being healthy year around is my focus.

What   is   your   current   workout   routine?

Weekly Training Schedule

Monday: Arms and Shoulders

- Bicep Curls: With barbell x 20 for 3 sets
- Triceps: Dips on the bench with feet on a fit ball x 20 for 3 sets- combine with cable pull downs to failure.
- Shoulder Press with Barbell: In the front and x 20 / in the back x 20 for 3 sets
- Biceps: Alternating Bicep Curls w/ dumbbells x 20 each arm (40 total) bicep curls arms together x 20
- Triceps: Skull Crushers with barbell x 20
- Barbell Press from belly button x 20
- Bent Over Lateral Raises with lighter dumbbells x 20
- Standing Side Lateral Raises with lighter dumbbells x 20
- Shoulder Presses x 20
- Cardio – Interval training 30 minutes, more if I’m preparing for a shoot or show
- ABS between sets

Tuesday: Plyometrics or CrossFit

- P90X or Insanity Training
- AB workout

Wednesday: Legs

- Lying Down Hamstrings on the fit ball with both legs together x 50 / single leg x 20 each leg
- Straight Leg Deadlift x 20
- Calve Raises: Feet straight x 20 / feet in duck position x 20 / feet pigeon toed x 20 (x3)
- Leg Press: Feet normal position x 20 / feet in duck position x 20
- Squats with Dumbbells x 20 / Sumo Squats with weights between your legs (Duck) x 20 (x3)
- Stationary Lunges x 20 each leg
- Leg Extension: Normal x 20 feet in duck position x 20 feet in pigeon toed position x 20 (x3)
- Donkey Kicks Weighted x 20 each leg combined with Standing Glute Pulses x 20 each leg (x3)
- Cardio – Elliptical 30 minutes, more if I’m preparing for a shoot or a show

Thursday:

- Cardio-Steady State for 30 minutes
- Gymnastics or Ballroom with Flexibility Training

Friday: Chest and Back, Plyos Between Sets

- Bench Press: 5 Normal / 5 Negative / 5 Normal combined with Reverse pull ups – repeat 3 times
- Incline Bench Press X 20 combined with Bent Over Rows Reverse grip X 20 reps repeat 3 times
- Pushups feet on ball x15 with Pull Downs x 20 (3 seconds up) repeat 3 times
- Lat Pull Downs wide grip 3 sets 20 reps
- Cardio – Interval Training 30 minutes
- ABS between sets

Saturday: Track Day

- Sprints + ABS 45 minutes of Sprint Drills, and Stadiums

Sunday: Rest

What   is   your   diet   like?

Daily Nutrition

Breakfast : 400 Calories
1/2 cup oatmeal or 1/3 oat bran 2 tbsps. Flaxseed 1tbsp honey. 4 egg whites and 1 yolk, scrambled with mushrooms, peppers, and onions.

Snack : 200-300 Calories
2 ounces of chicken with Roasted Vegetables.

Lunch : 400 calories
4-6 ounces of lean meat, ½cup brown rice or small sweet potato 1 cup of veggies, drizzle of olive oil and spices.

Snack : 200-300 calories
Protein Pancake or Brown Rice Cake 1 tbsp. natural nut butter or small apple with 10 raw nuts or 1 tablespoon Nut Butter-During competition prep, I omit the nut butter and add in a shake here or have the Protein Pancake.

Dinner : 400 calories
4-6 ounces lean meat, large salad with Olive Oil or Avocado Oil, and roasted vegetables.
Snack 100 calories-not during competition training
1 or 2 squares dark chocolate melted on berries.

What   gives   you   the   best   results   when   trying   to   get   lean?

Clean nutrition and getting anaerobic. When preparing for a photo shoot or a competition, the foods I eat determine my success. I believe in consistently fueling my body with lean protein, good fats, veggies, and whole grains every three hours. Carbohydrate and calorie cycling are vital in getting my body to give up that last little bit of fat. High Intensity training, Plyometrics and Sprints also really force my body to give up the last few pounds and enable me to get a tight physique.

What   3   exercises   have   contributed   the   most   to   building   your   physique?

Becoming a Gymnast in my 30′s, Handstands have given me shoulders and a back that no other exercise could give. In a handstand I do plyo pushups, plange, and handstand walks. Standing back tucks have given me ABS I would have never attained without them, they are brutal to do consecutively. And thirdly Sprint Training, my glutes are fuller, higher, and rounder after adding them into my training.

What   supplements   do   you   use?

Multivitamin, Omega 3, B Stress, Acidophilus, L glutamine, and BCAA’s.

What   is   the   most   common   training   question   that   people   ask   you?

“What’s your secret to be lean?” My answer is; there is no secret! It takes day after day of good old-fashioned hard word and dedication.

What   is   your   greatest   achievement   so   far?

I have two. 1. Becoming a Professional Athlete. I learned gymnastics, dance, and all the flexibility required to compete in fitness in my 30’s. To overcome that type of fear and endure that type of training through vigilant determination is something that will never leave me. 2. I have had more success coming back to fitness after the birth of my daughter. I hope this inspires other mothers and women that might feel having a child could hurt their fitness career.

What   is   your   favorite   quote?

Proverbs 3:5 Trust in the Lord with all your heart. Lean not on your own understanding. Acknowledge Him in all your ways and He will direct your path.

“I’ve failed over and over and over again in my life and that is why I succeed.”
Michael Jordan

What   are   your   plans   for   the   future?

I am working hard on the final details of my book, please check back at www.kimdolanleto.com to hear all about it. My hopes are to reach out to as many people as possible and spread the message of health and wellness through the book and social media. I hope to hear from you.

Kim   Dolan   Leto   Gallery

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