IFPA Pro bodybuilder Kerri Bolen Interviews with Directlyfitness.com

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Quick stats:

Age: 45
Height: 5’2″
Weight: 120
Occupation: Freelance (household ranch)
Titles/Placings:

  • IFPA Kansas City Pro International, 09/15/2012 – Second place at my Pro debut!
  • INBF Southern Natural ladies’s bodybuilding champ, 07/28/2012 – 1st location – females’s open division,1 st location – females’s masters division as well as won total ladies’s bodybuilding title and also Pro Card
  • Jr. United States, Charleston, SC – 05/21/2011 – 8th place – Body Department, Course A
  • NPC Jen Hendershott’s All Women’s Wknd, 10/21/2010 – 3rd area – Figure A, Fifth place – Masters Figure
  • NPC Excalibur Number Competitors, 08/21/2010 – Second area – Masters Figure, Third location – Figure A,
  • NPC Upstate Classic Figure Comp., 08/07/2010 – 1st place – Masters Number, Second location – Figure A
  • NPC Palmetto Mug, 2003 – 1st location open light-weight ladies’s bodybuilding
  • SNBF Supernatural, 2003 – 3rd location open lightweight ladies’s bodybuilding
  • Doc’s Sports, World Congress Center – Sixth location open light-weight ladies’s bodybuilding

Upcoming Events: I do not have any definite competitors dates yet, however I am intending on completing at an IFPA Pro show following fall and re-qualifying for the IFPA Yorton Mug Championships!

1. Tell us a little about how you reached your existing success level.

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Years of hard work in the health club as well as finding an excellent instructor that is outstanding with my diet! Since being with Group Wilson, I not only earned my Pro Card in July this year, but I put Second at my professional debut – the IFPA Kansas City Pro International.

2. Just what do you think is the leading point keeping you motivated?

I contend with myself to see if I can enter a show in better problem than the last one. I wish to go to the top of my game!

3. What is your training routine like?

workout routinesOne of my preferred programs – the GVOT program (German Volume Overload Training).

  • Days 1 – GVT upper Body
  • Day 2 – GVT Lower Body, Abdominals as well as 10 Minutes HIIT Cardio

On Days 1 and also 2 (Quantity Training) I execute 8-10 sets of 10 reps

These days build muscular tissue by boosting a group of electric motor units that would normally get only very little excitement. This is completed by several sets of one workout performed with a complete variety of motion.

  • Day 3 – Rest
  • Day 4 – Back, Traps and Delts
  • Day 5 – Breast, Triceps muscles as well as Biceps
  • Day 6 – Legs as well as Abdominals and also 10 Minutes HIIT Cardio
  • Days 4-6 (Overload Days) I execute 1-3 collections of 4-6 reps

These days are utilized to obtain more powerful as well as damage individual documents. Overload days will certainly cause huge amounts of strength and size over time.

4. What sort of cardio do you feel works best for you?

I really feel that a mix of HIIT (high intensity interval training) and some SS (stable state) works helpful for me. Now I am in my off season as well as I am carrying out two 10 minute HIIT sessions as well as 2 20 minute constant state cardio session per week.

5. Just what do you think of dumbbell vs. machine training?

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I prefer making use of exercising weights the majority of the time – it requires you to use more control as well as equilibrium, and extra muscle teams are recruited. Makers are safer and supply good positioning. Both exercising weights as well as makers have their area and also I use both in my training.

6. How does your on and also off season training and diet plan differ?

It doesn’t vary excessive, but my pre-contest diet regimen includes more eco-friendly veggies. LOL! I am certainly obtaining even more food/carbs in my off season, which I love! I eat a whole lot of wonderful potatoes now and I am insane concerning pleasant potatoes! I feel great as well as have more energy.

7. What top 3 pointers you can provide to our visitors regarding nutrition?

Eat for fuel, except satisfaction. Food is indicated to be nutrition for your body and also gas for your job out.
Prepare your dishes beforehand – set on your own for success by having healthier meals on hand.
Drink at least a gallon of water per day

8. What’s your diet like?

weight liftingI commonly eat 5-6 dishes a day.

Meal 1 – Breakfast:

  • Egg beaters
  • Green veggies
  • Cheerios and skim milk
  • Flax oil

Meal 2:

  • Baked Chicken
  • Green veggies
  • Olive oil

Meal 3 – Pre-workout Meal:

  • Tuna
  • Sweet Potato

Post Workout:

  • Whey Protein
  • dextrose

Meal 4 – Post Training Meal:

  • Chicken or Turkey
  • Sweet Potato
  • Green veggies

Meal 5 – Bedtime:

  • Casein
  • Flax oil
  • Honey

9. Do you believe in cheat dishes? Why or why not?

I think that you must be able to treat on your own occasionally. If there is something I truly desire, I just simply work it into my macros. Yet I do love eating healthy and balanced – it’s a way of life for me now.

10. Which physical attribute you are most honored of?

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My hamstrings/glutes. A close second would certainly be my shoulders.

11. What supplements do you make use of if any? If not, why not?

  • iForce whey Protean – Red Velvet Cake flavor
  • Creatine
  • Beta Alanine
  • BCAAs
  • Pre-workout for energy sometimes
  • Casein at bedtime

12. Favored Body builders, models, or athletes?

Jamie Eason, Toni West, Shannon Meteraud, Cory Everson

13. Do you pay attention to music while you workout?

Definitely when I am doing my cardio – I have a variety of music on my mp3 – Pink, 5 Finger Death punch, Adele – just to name a few.

14. Who inspires you most?

My child, Dalton. I am extremely pleased with him, he is 21 years old and is currently offering his nation in the United States Air Force.

15. If you never ever got involved in this sporting activity, just what do you think you would certainly be doing?

I ‘d most likely want equines as a pastime. My hubby and also I utilized to do a lot of horseback riding.

16. Any childhood years dreams you’re currently working toward?

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Well this is not a childhood desire, yet my current objective is to place top 3 at the IFPA Yorton Mug Championships!

17. Any kind of hobbies you want to do?

Fitness is basically my life! lol I take pleasure in simply going to the gym and also training with my husband.

18. Detail one arbitrary fact concerning on your own your readers could not know.

My husband and I sing at our church for special occasions.

19. If you might change one point about your figure what would it be?

I want wider, thicker lats!

20. What last 3 pointers would certainly you provide to our viewers to reach their health and fitness goals?

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1. Establish your goals as well as extract a path to reach them
2. Correspond – with your diet plan and also your training. It will certainly pay off!
3. When you fulfill an objective, reward on your own (not with food, but perhaps a new set of running footwears)

21. Anyone you intend to say thanks to for your success?

I have numerous individuals I have to thank. First of all, I give thanks to God that I am healthy and balanced and also able to educate and also compete like I do, without Him, I would be nothing.My partner is my largest supporter and also I value him so much!

A large thanks to my sponsor, iFORCE Nourishment, that supplies me with terrific products – examine them out at www.iforcenutrition.com.

Last, yet definitely not least – Cliff and also Katie Wilson of Group Wilson. I came on board with Team Wilson in March this year as well as by July I had gained my Pro Card! They are invaluable to me.

22. Do you have a favored quote?

‘ It is God that arms me with toughness as well as makes my way best’