"Therefore, I urge you brothers, in view of God's mercy, to offer your bodies as LIVING SACRIFICES--holy and pleasing to God. This is your spiritual act of worship. Do not be conformed any longer to the pattern of this world but be TRANSFORMED by the RENEWING OF YOUR MIND. Then you will be able to test and approve what God's will is---His good, pleasing, and perfect will."

Romans 12: 1-2
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My Online Training Website:
...

"Therefore, I urge you brothers, in view of God's mercy, to offer your bodies as LIVING SACRIFICES--holy and pleasing to God. This is your spiritual act of worship. Do not be conformed any longer to the pattern of this world but be TRANSFORMED by the RENEWING OF YOUR MIND. Then you will be able to test and approve what God's will is---His good, pleasing, and perfect will."

Romans 12: 1-2
_____________________________________

My Online Training Website:

http://www.transfigurefitness.com

_____________________________________

You can reach me via my company email:

kim@transfigurefitness.com.

______________________________________

I've been with Sparkpeople since March 2007, and I've never had this kind of success with my fitness before! The teamwork concept is AMAZING and very helpful!

Over the past 20 years, I've tried many different weight loss plans. I've got the videos, books, and gizmos to prove it! Every kind of diet, every kind of exercise...but the truth is, I was never serious enough to make a change.

Like so many other women, I dreamed of looking like a fitness competitor. Back in 1998, I picked up a copy of Oxygen magazine and laid my eyes on the most amazing physique I'd ever seen: Monica Brant. She took my breath away! And her strong faith and incredible story made me love her all the more. "Could I ever look like that?" I asked myself. "Naaa...Monica is a professional. She's always been an athlete and never had weight issues." Still, Monica was and still remains my ultimate fitness hero!

After delivering my 2nd child in January 2005, I weighed 180 pounds. I was desperate to try whatever was out there! But buying the equipment and books did NOT get me fit. Making serious mental changes DID!

So why was this time different? Why did I finally figure it out and see results? Because I got smart! The plans I had tried in the past simply didn't work. Why did I think those plans would work this time? I had to fix what was broken, and mostly, it was my attitude that needed fixing.

I've made it to my goal of 125 lbs, and I'm really REALLY excited. But I need a new goal. When I first started, I was like most people; I just wanted to lose the pounds, feel better, attend my first Keith Urban concert feeling a little sexy. And I did that. But now...I'M DREAMING BIG!!

My dreams are big, and they are gonna take work, but I'M READY! I want to be fit enough to compete in a figure competition. And I also want to see my face in Oxygen or Muscle and Fitness Hers. Am I crazy?! Nope. I'm married to an Air Force guy, and what is the AF motto? AIM HIGH!!

So that's what I'm doing! Join me on this journey. It's gonna be fun!

Here's a few tips I recommend that have produced amazing results for me:

1. Choose a specific date on your calendar to meet a goal. I needed a short-term goal first, so I picked a concert that was 6 months away. Having a specific date circled on your calendar will inspire you and motivate you to press forward.

2. Strength train each body part at least once a week. One day, work your biceps, triceps, and chest. Another day, work legs and abs. Another day, work back and shoulders. You get the picture. And don't be afraid to use a heavier weight than you are accustomed to. I use heavier weight, and I'm not bulking up! I'm increasing my muscle to burn fat. And the results are amazing! Fit and tone and strong looking! That's what I want. **Sparkpeople will set up a strength training program for you! This is a great way to introduce yourself to weights. Just select the number of days per week you can workout and the type of equipment you want to use...BOOM! You got your workout. Here's how to do it:

---Go to the top banner and click on "My Fitness."

---Scroll down until you see the "Strength Training" section. There will be a link that says "Click here to let Sparkpeople generate your workouts." Click there.

---A window will pop up that says, "Strength Training Setup." First, check the circle at the top that says, "I want Spark People to create a strength training program for me." Then, you will answer the questions. Just follow it along and click "Save Changes."

---If you select, for example, Monday, Wednesday, and Friday as your strength training days, your workout will appear for those days. So whenever you want to see your program, just click on "My Fitness." If it is NOT a day you picked as a strength training day, nothing will be there. So let spark know exactly when you want to workout. I recommend strength training 3 times per week.

3. Cardio can effectively burn fat in less time than you think. Try interval training on your next session. Sometimes, I can only get in 20-30 minutes of cardio. So, I make it count! I will jog on treadmill at 6.0 mph for 2 minutes; then sprint at 8.2 for 1 minute; back and forth for 20-30 minutes. Very effective! Read more about HIIT, High Intensity Interval Training, by clicking on the SparkPeople article listed under my favorites.

4. Never ever EVER go into your workout without a plan. NEVER! You don't need a fancy workout journal...I use a simple Steno pad and it works just great. Always write down the exact exercises, number of reps and sets, and amount of weight you will be doing for each trip to the gym or your home gym. And then, change up your weight training program every 4 weeks. You don't want your body to adjust. You always want to "psych it out," introducing new exercises or more weight so your body is always changing.

5. Diet: humm. Do you want me to say it?! Well, I will. Diet is 80% of the equation. I'm sorry to say. Most people, including myself, would love to bust their butts at the gym, then go home and eat whatever they want. Can you lose weight? Maybe. But you will not get fit and tone. You have to change your attitude towards food. Counting calories is not as important as insuring you are getting the right nutrients your body needs to do it's job: building muscle to burn fat!!

Plan out your meals EVERY DAY!! Eat 6 small meals a day, a meal every 2-3 hours. Add protein to every meal, in small amounts. A small chicken breast; 1/2 c. cottage cheese; a protein shake; etc. Having your meals pre-planned will keep you in control and less tempted by the ole, "Gee, what am I gonna have for dinner?" scam. A good book to grab is "The Eat Clean Diet," by Tosca Reno. Great recipes and excellent tips. I also give myself one cheat meal a week. I don't go overboard...I just enjoy a food that I normally wouldn't eat.

Next, how to plan your meals. I'm pretty anal, and I like to keep my meals simple. Here's what I do:

Grab paper and pen and number Meals #1 to #6. Then, I start with #1 and add a protein. Usually for breakfast, it's egg whites. Then I go down the list and fill in protein at each meal. A serving of protein such as egg whites, chicken breast, lean beef or bison, tuna or salmon (this will count as a protein and a fat), and cottage cheese.

Next, I go back and add a complex carb. These are your starches such as brown rice, oatmeal, sweet potatoes, whole grain pasta, whole grain cereals, etc. Most of my meals have one of these, except for #6. Late in the day, I don't eat complex carbs cause I don't need them. Remember: Carbs are for energy. Do you need that energy during the night?

Next, I go back and add a different complex carb that I call fibrous carbs. These are your fruits and veggies. At least 3 of my meals has a veggie or a fruit.

Finally, I add the good stuff: FAT! Flaxseed meal, nuts, nut butters, olive oil, avocadoes, etc. Those are all great fats. I try to have one at each meal, except for #6 and my post-workout meal, which for me is #2.

And you are done! Keep your meals simple. And DRINK YOUR WATER!! I encourage you to pre-plan your meals on your SparkPeople nutrition tracker before eating. Having this plan posted on your fridge every morning will keep you pretty close to your target. And if things change during the day, you can go back and make adjustments.

During my competition season, my diet is very different. But here's a sample of my daily off-season diet:

Meal #1: 1/2 c. dry oats, cooked; 1 scoop vanilla whey protein; 1/4 c. blueberries; 1/2 T. flaxseed meal; Drinks: 16 oz of water and black coffee

Meal #2: 1 granny smith apple; 1 T. Natural PB; 1 scoop whey mixed w/water

Meal #3: Tuna Pancake: 1/2 c. oats mixed with 3 egg whites and 1 small can of tuna (form into a pancake on a skillet and cook both sides until golden; great w/salsa); 1 c. steamed broccoli drizzled with 1/2 T. olive oil; 16 oz of water

Meal #4: 1 scoop whey protein mixed with water, 1/2 c. frozen strawberries, and 1/2 T. flaxseed oil; 16 oz of water or decaf iced tea

Meal #5: 4 oz grilled chicken; large salad w/1/4 c. chickpeas; 1 T. olive oil and 2 T. balsamic vinegar, drizzled over salad;16 oz of water (preworkout meal)

Meal #6: Postworkout shake: 1 scoop whey protein, 1 small banana, 1/2 T. honey, ice

6. If you find it difficult getting enough protein, use a good quality protein powder from whey or soy protein. Whatever brand you choose, make sure it has at least 20 grams of protein per serving, contains BCAAs (Branched Chain Amino Acids for muscle recovery), and is low in sugar and carbs.

7. BE CONSISTENT!!!! Don't give up after 2 weeks, or even 2 months, if you aren't seeing the results you want. The body takes time to adjust to your changes. It took me a good 2-3 months before everything kicked in. And then, honestly, I couldn't stop the changes. They just happened.

8. Finally, go buy Keith Urban's Newest CD, "Greatest Hits: 18 Kids." Then, listen to his song "Days Go By" over and over and over again. Let the words sink in and really hear them. You'll never let one day go by again!

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Here's an example of one of my favorite workouts: The "Big 7" I call it. This workout blasts fat like you wouldn't believe because each move is a multi-joint exercise. Lots of muscles are working at once which means you are burning more fat than just performing isolation movements. This routine is a great way to mix up a traditional split routine.

Use your common sense and always ask for help. Sparkpeople's demos are great!! View them often.

I can't tell you the weight you should use. You'll have to figure out the weight that challenges you through the 15 reps.

For best results, perform this routine 3 times a week on non-consecutive days. I recommend performing your cardio on opposite days or immediately following this routine.

Execution: Perform 15 reps of each exercise without rest; then rest 1 minute and repeat. Try completing 3 rounds.


1. Pushups (floor, weighted, stability ball, or med ball)
2. Jump Squats
3. Standing Military Press or Overhead DB Press
4. Stationary DB Lunges
5. Pullups (use bar or assisted machine; perform 15 reps or as many as possible)
6. Romanian Deadlifts
7. Front Plank (hold up to 1 min)

Good luck!!

Read More About URBANMOMMY (Updated November 13)

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