Strength Training ~ Get stronger, leaner, and healthier!

Strength Training ~ Get stronger, leaner, and healthier!

Are you a Cardio Barbie or a Beast Barbie?


I used to be such a cardio junkie and totally over train my body. The only weights I lifted were in a strength group class at the gym or in bootcamp (max 10lb dumbbells ). Honestly, I was intimated by the gym and I did not know the first thing about lifting weights. I kept thinking the more I worked out (cardio wise)..the more toned I would look (I was skinny with no muscle tone) Boy was I WRONG..lifting weights and giving your body rest is a very important part of getting fit, toned and healthy. Once I added weight training (along with clean healthy eating of course) is when I started seeing my body transform. SO thankful I found a trainer that educated me on the importance of lifting weights and eating a healthy clean balanced diet. It changed my life.

It is a common myth that lifting heavy weights (Not talking about Olympic lifting her ladies..just pick up some heavy weights and push yourself) will make you big and bulky and that is far from the truth. Gaining bulk is a lot harder than you think (harder for some than others). It takes time, energy, consistency, increased calories, and heavy lifting to put on lean muscle mass!

Body TypesThere are different body types and some will gain muscle easier than others. It is important to learn what type of body you have (see attached body type guide>>>>>>>) You have to figure out what kind of training and nutrition best suits your body. There are some basic guidelines for different body types, but important to remember that everybody is different. Just because something works for someone else doesn’t mean it will work for you. I believe that trial and error is the best way to learn your body. You have to find the balance of cardio and weight training that works for you and your goals.


If you are training to lose fat you are going to need more cardio than someone trying to gain muscle. If you are trying to gain muscle you will want less cardio training because too much cardio can keep you from building muscle. I wish this fitness stuff was an exact science..unfortunately it is not. We just have to educate ourselves the best we can and use some trial and error to see what works best for our bodies.

For example: if I have an event or photo shoot coming up and want to lower my body fat. I increase my cardio (along with nutrition tweaks..cut out sugar and treat meals), weight training becomes more aerobic (lower weight..more reps, less rest between sets,  or circuit training (series of exercises in a row with no rest)..add in jump squats, burpees etc. Weight lighting is not just beneficial to gain muscle mass…. It actually has a lot more health benefits. SO pick up those weights ladies!!!









Health Benefits of Lifting Weights:


~Reduces health risks – lowers blood pressure, lowers risk of cardiovascular disease, stress and anxiety, reduces risk of osteoporosis, and boosts the immune system.

~Increases muscle strength and power

~Changes body composition – reduced body fat and increased lean body mass

~Flexibility – increases range of motion

~Reduce injury risk – strengthens muscles and other tendons and ligaments ~Increases self-confidence – it improves all the things above which will help you feel happy,  healthy, and confident in your own skin!











Kimber Kiefer

I am a model, fitness guru, and bikini competitor. I was born in Michigan, but I have lived in Texas most of my life. I consider myself 100% Texan and proud of it. I love being a southern girl where most of the year is warm bikini and beach weather.


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