Obstacles. They’re what life throws at people who set a worthwhile goal. They can slow you down. They can discourage you. They can even stop you. Faced with an obstacle, the timid run, hide, make excuses and quit. The committed take an obstacle and savor it. They let it fuel their commitment and turn up the heat on their desire. When you’re committed, obstacles are simply a test of your resolve—a challenge to overcome. The committed never see obstacles; they see opportunities. They never listen to the voices of doom; they hear the sounds of victory.
David Kimmerle and Sharlene Lund can be counted among the committed. They won the 2009 Fittest Couple contest at the FitExpo, and they have a story to tell about keeping focused on your goal.
David heard about the contest and decided he wanted to enter. He figured it would be a great way to get started in the bodybuilding and fitness industry. David had one obstacle, though. His girlfriend had no interest in competition. David lived in Utah and didn’t know anyone who would enter the contest with him.
A mutual friend introduced him to Sharlene, who lived in Los Angeles, and suggested they enter together. Sharlene had always been athletic and a model but had never entered a fitness contest before. Nevertheless, the idea sparked her competitive nature.
Sharlene’s interest in fitness runs much deeper than the surface of improving her appearance, however. She’d had a cousin who had followed a natural diet and sent terminal cancer into remission. That became her motivation for following a fit and healthful lifestyle.
So they each had a driving force that would carry them through the obstacles. Obstacles simply became opportunities to reach deeper into themselves.
During their prep for the competition David would fly into Los Angeles for a few days to coach Sharlene on some of her training. Here’s how they did it.
DY: Let’s start with some basic info. What are your ages, height and weight?
DK: I’m 31 years old, 6’1” tall, and I weigh 195.
SL: I’m 5’9 and weigh 120.
DY: How did you get started in bodybuilding and fitness?
DK: My uncle was Mr. Utah. I watched how his body changed, and that created a passion in me for bodybuilding. He is as tall as I am and had to put on a lot of size to compete. I also learned from him the importance of developing a symmetrical body. That made me see that working out can never be haphazard. It has to be a well-laid-out plan.
SL: In high school I ran track and field and won several first-place prizes. I have wanted to keep in shape since that time. I love to challenge myself.
DY: What do you do for a living?
DK: I’m a fitness coach and model.
SL: I’m a model, an actress and a TV host.
DY: Do you play any other sports or have other hobbies?
DK: I love football, golf and horseshoes—yes, horseshoes is a sport. My hobbies are skiing and wakeboarding. I also like following the evolution of nutrition and supplements.
SL: I snowboard, cross-country ski, surf and swim. For hobbies I like to paint, draw, sing, dance and write poetry.
DY: What keeps you motivated for your training and diet?
DK: I practice what I call positive self-talk. That keeps me focused on my training and diet. Another key to staying motivated is to take pictures of yourself so you can see your accomplishments and what areas you need to work on.
DY: What about you, Sharlene?
SL: I compete with myself. If one week I’m running three miles in 30 minutes, the next I try for farther in that same time. It’s a fun way to challenge myself and keep my performance up. When I reach my goals, I reward myself.
DY: What’s your diet strategy, on-season and off?
DK: There is no off-season; I try to stay in shape at all times. The phone could ring at any time, so you have to look your best. It’s not what you looked like yesterday; it’s how you look now.
SL: I don’t have a diet strategy; I just try and eat right at all times, but I love sweets, so I have to do a little extra cardio on those days. I like the saying, “You are what you eat.” I don’t want to be a piece of sponge cake!
DY: Do you have a cheat day?
DK: Yes, once a week to give me a mental break. I load up on sugar and carbs. I do not watch my portions, though.
SL: Yes, I try not to deny myself any type of food because that’s when I crave it the most. I eat what I want; I believe it’s all about portion control.
DY: Can you describe a sample day’s eating and supplements?
DK: Mine goes like this:
7:30 a.m.: I take GO immediately upon awaking.
7:55 a.m.: A couple gulps of Liv SXinney. I drink this from the time I get up until the time I go to bed to reduce my toxic load, restore minerals and alkalize my body for maximum fat burning.
8 a.m.: Syntha6 breakfast shake with water and fiber (I use Crave; it has 5 grams of fiber per packet). I also take potassium, a multiple vitamin, general antioxidant, Blox (an incredible antioxidant formula), fish oil and vitamin C.
10 a.m.: My preworkout drink is Expand or NO-Xplode or Super Pump.
10:30 a.m.: I work out. At the gym I mix up a shake: glutamine, 5 grams; Iso 100, 1 scoop; DCG [dextrorotatory glucose crystals, a very fast-acting carbohydrate], 1 scoop; creatine, 5 grams; Crave.
12:30 p.m.: My postworkout shake is the same as preworkout.
2:30 p.m.: 5 to 6 ounces chicken, baby spinach salad, 1 cup cooked broccoli, 1/2 cup nonfat cottage cheese, 1/2 cup frozen strawberries. Condiments vary from barbecue sauce, mustard, spray dressing, lemon juice, Mrs. Dash, 1/2 cup nonfat yogurt, Crave.
4:30 p.m.: My preworkout drink is Expand or NO-Xplode or Super Pump.
5 p.m.: I work out again. At the gym I mix up a shake: glutamine, 5 grams; Iso 100, 1 scoop; DCG, 1 scoop; creatine 5 grams; Crave.
6:30 p.m.: My postworkout shake is the same as preworkout.
9 p.m.: 5 to 6 ounces chicken, baby spinach salad, 1 cup cooked broccoli
Bedtime supplements: potassium, multiple vitamin, general antioxidant, Blox, fish oil, vitamin C, GO for human growth hormone benefits at night
SL: I’m not going for a supersculpted body, so my routine is different from David’s. I want to look toned and have definition but still look feminine. I try to eat six small meals a day to keep my metabolism up.
Morning: Mona Vie for vitamins and minerals, a grapefruit with cottage cheese, orange juice with Emergen-C pack
Snack: Strawberries and blueberries. I believe you should eat fruit in the morning to cleanse your body.
Lunch: Chicken salad
Snack: Yogurt cup for digestive system with flax seeds added for fiber; carrot, orange, apple and celery juice that I make.
Dinner: Chicken with spinach salad, veggies
DY: What are your favorite supplements?
DK: My favorite is the Liv SXinney line. As bodybuilders we have very acidic bodies, and the alkalizing property of these products is powerful for melting fat and reducing lactic acid without stimulants. It helps maintain my energy and restores precious minerals that are lost when I train. The GO helps me increase my lean muscle mass and decrease fat along with human growth hormone benefits when taken at night. Crave gives me five grams of fiber and has fat binders and prebiotics to strengthen my immune system—and it tastes great! Check out my Web site, www.DavidKimmerle.com.
SL: I love Mona Vie and Liv SXinney. I also take vitamins for my hair, skin and nails, and I believe in eating one raw garlic clove a day. It keeps you healthy—I never get a cold during cold season—and if you eat it at night, you don’t smell like garlic the next day. Make sure you eat it with a cracker or bread cut into small pieces.
DY: How do you overcome training plateaus?
DK: I mix up my training program and try new supplements.
SL: I mix up my workouts. I run three miles every day, but I might do yoga or dance instead of weightlifting. I do not do the same exercise twice a week. I also work out with Don from DonAMarix.com. He’s great about going over everything I’m doing, and he gives me some hardcore workouts to add to my fitness schedule. It’s good to get another person’s point of view.
DY: How do you stay motivated?
DK: I know what it feels like to be out of shape, and I know the confidence that comes with being in shape. Being on the pages of this magazine motivates me in a huge way. It allows me the opportunity to reach out to others and help them realize that they can do this too.
SL: I believe fitness is about healthy living. I want to be able to run marathons when I’m 80 years old. Just the fact that we’re staying healthy keeps me motivated. Reading IRON MAN also keeps me motivated!
DY: Do you use any mental or visual techniques?
DK: Every time I work out, I have a picture in my mind of what I want my body to look like. I also take the time to pose in front of a mirror and continue the visualization process. We evolve and become how we see ourselves.
SL: I look at bodies that I want to emulate and try to coordinate my workout to achieve the look I’m going for. I also believe in visualization—if you think you can, you can.
DY: What’s your life philosophy?
DK: To look for the good in life’s lessons. Life isn’t always fair, but I try to learn from the difficult times and focus on the good that I have learned. That helps me fill my mind with positive thoughts and stay away from negative energy.
SL: Treat others the way you want to be treated. I also believe that what goes around comes around, so I try to always do the right thing in every situation.
DY: What about your training philosophy?
DK: Train hard, train smart and train to failure.
SL: Just do it! Training is on the field and not sitting on the sidelines.
DY: How many weeks out do you start your contest preparation?
DK: I’m always within two to three weeks of peaking.
SL: I try to always be in training, but I start to eat differently two weeks before a competition.
DY: Do you use supersets, forced reps or other intensity techniques?
DK: All of the above and more. [David’s complete workout appears on page 153.]
SL: I do everything!
DY: And what about cardio?
DK: One hour of cardio every day: running, stair stepper, cycling classes, yoga or Pilates. My competition workout program only allows a one-minute rest between sets, so my training includes cardio as well.
SL: I do one hour of cardio a day, running or bike.
DY: Do you have any role models?
DK: We both have incredible parents.
DY: Tell me something you’re proud of.
DK: I’m proud to have won the Fittest Couple contest!
SL: Me too. This is our first contest in this category, and we are so proud to be a part of it. I have more at my Web site, www.SharleneLund.com.
DY: What is the best thing about being involved in bodybuilding and fitness?
DK: I feel fantastic! Changing your physique comes through training and nutrition. A large portion of that equation is nutrition, and when you eat right you feel great.
SL: I second that.
Update: Sharlene Rochard became Sharlene Lund when she married Trevin Lund on February 14, 2009, in Keystone, Colorado. They snowboarded to their wedding along with a photographer and the judge. True to the fitness lifestyle!
David is now living in Los Angeles and taking full advantage of his acting and modeling opportunities.
Editor’s note: The 2010 Fittest Couple competition will take place at the Los Angeles Fitness Expo, which begins January 23. For more information visit TheFitExpo.com. IM
David Kimmerle’s Contest-Prep Program
Chest and Back
Deadlifts (strip method) 4 x 15
Behind-the-neck chins 4 x 10-15
Dumbbell bench presses 4 x 10-15
Chins 4 x 10-15
Incline presses (strip method) 4 x 10-15
Dips 4 x 15-25
Cable rows 4 x 10-15
Pushups 4 x 10-20
Wide-grip bent-over rows 4 x 10-15
Flyes 4 x 10-15
Pushups 4 x 10-20
Arnold presses (warmup) 2 x 15
Behind-the-neck presses 3 x 10-12
Lateral raises 4 x 10-15
Machine presses (strip method) 4 x 10-15
Bent-over lateral raises 4 x 10-20
Alternate dumbbell front raises 4 x 10
Machine rear-delt flyes 4 x 15-20
Dumbbell shrugs 4 x 15
Barbell shrugs (strip method) 4 x 10-12
Barbell curls (strip method) 5 x 10, 8, 6, 6, 6
Pushdowns 4 x 10-20
Cable curls 4 x 10-12
V-bar pushdowns 5 x 15-20
Reverse-grip pushdowns 4 x 10-12
Preacher curls 4 x 10-12
Bench dips 4 x max
Kickbacks 3 x 10-12
Concentration reverse curls 3 x 10
Hanging barbell reverse curls 3 x 2 minutes
Quads, Hamstrings and Calves
Leg extensions (strip method) 5 x 15-20
Squats (free bar or machine) 5 x 15-20
Sled (or similar machine) 4 x 10-12
Leg curls 4 x 15-20
Hack squats 4 x 15-20
Leg curls (strip method) 4 x 15-20
Stiff-legged deadlifts 4 x 10-15
Good mornings 4 x 10-12
Seated calf raises 8 x 10-20
Standing calf raises 4 x 40
Hanging straight-leg raises 4 x 15-20
Incline flat-back situps 4 x 15-20
Roman-chair situps 4 x 2 minutes
Standing oblique rope half crunches 4 x 2 minutes
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