1. Biography
• Name: Kimberly LaChance
• Age: 42
• Height: 5’4”
• Weight (Contest): 110 lbs.
• Weight (Off-Season): 130 lbs.
• Hometown: Gardner, MA
• Gym: Iron World Gym
• Profession: Online Nutrition Coach / Trainer
2. What got you started in bodybuilding/fitness?
I was always athletic back in high school and gym was my favorite class. The guy’s gym coach introduced me to the weight room when I was 15. I was immediately hooked and my first job was working in a local gym at the age of 16. A couple of male bodybuilders took me under their wings and started to show me the ropes. Years later, I met my boyfriend (now husband) at a gym I was training at. He was a retired competitor and we used to go watch local bodybuilding shows on the weekends. I remember watching the female bodybuilders walk out onto the stage and I said, “I’m going to do that one day!” I decided to train for a show, hit a 23-week diet and stepped out on my first stage at the age of 32.
3. What keeps you motivated to train?
Motivation comes from within. But it’s nice to watch others succeed and reach their goals. The constant cheerleading and supporting of people around us keeps us motivated to work harder.
4. What workout plan has worked best for you?
I used numerous programs throughout the years, some better then others. My lifting is always heavy and intense. I have no set rules, but my constant thinking and training “outside the box” is how I’ve made my best gains. I respond best to higher volume training, using shorter rest periods between sets.
5. What is your philosophy about cardio?
Cardio has its place every program, but should only be used as the smallest tool in the toolbox.
6. What is your philosophy about weight training?
Weight training should be heavy, intense and you should leave the gym feeling like you’ve accomplished something. Lifting is all about quality, not the quantity—so doing more doesn’t necessarily mean it’s better. Focus on the quality of your lifts and lift smart. There are no “best programs.” The “best programs” are the one’s we stay consistent with.
7. Do you prefer HIIT or steady state cardio?
I use both HIIT and LISS cardio. The combination of both works well together.
8. What are your top 5 favorite exercises?
• Pull-ups (all variations)
• RDL’s
• Squats
• Incline DB Flyes
• Weighted Dips
9. What is your philosophy about nutrition?
Any food is fine in moderation. It comes down to creating a healthy balance. Keeping a wide variety of foods in your diet will make it easier to stick to your plan.
10. What nutrition plan has worked best for you?
I keep my eating plan simple and get a solid balance of protein, carbs and healthy fats throughout the day. I eat a wide variety of whole foods. I eat anywhere between 3-6 meals a day, all depending on my schedule. I also drink water, plain tea and black coffee throughout the day.
Meal 1:
• 5 egg whites, 1 yolk
• 1 slice low fat cheese
• 2 slices whole grain bread
• 2 fish oil caps
Meal 2:
• 1 scoop ON Gold Whey with 8 oz of 1% milk
• 1 medium banana
• 1 Tbsp peanut butter
Meal 3:
• 1 can tuna mixed with 2 Tbsp of low fat mayonnaise
• 1 cup sliced tomatoes
• 3 fish oil caps
Meal 4:
• 4 - 4.5 oz chicken or 3 - 3.5 oz of lean red meat (grilled / baked or stir fry in pan)
• 1 potato, sweet potato, or 1/2 cup white rice
• 2 cups spinach
Meal 5:
• 1 cup fat free cottage cheese
• 1/2 scoop ON Gold Natural Casein with water
• 7 reduced fat Triscuits or 1 cup whole grain cereal
• 1/4 cup almonds
11. What is your favorite cheat food?
Anything Italian.
12. What is your favorite health food?
Stir fry chicken with spinach and a little bit of soy sauce.
13. What supplements have given you the greatest gains?
My best gains come from eating whole foods and being consistent with my training. I use ON Gold Standard Whey and ON Natural Casein (which is great to take the place of a meal when needed). I also use Xtend by Scivation during my workouts (which helps with recovery) and fish oil as well, which is great for the joints and a good source of healthy fats.
14. What does your pre and post workout nutrition consist of?
I don’t focus on pre/post workout nutrition. My main focus is getting my calories in and eating a solid balance of foods throughout the day.
15. Which tools have helped you most with your nutrition and training?
The key to anyone’s success will always fall back on nutrition. Throw in a solid training program, stay consistent and now you have all the components to be successful.
16. Have online resources (social networks) helped you in your training?
I’ve had the pleasure of working with some of the best trainers throughout the US. Some have similar methods, while others have slightly different methods and styles. This makes each of them unique in their own special way. I like to follow articles written by Layne Norton, Alan Aragon and Dr. Joe Klemczewski, just to name a few. I’m forever grateful because this helps with expanding my knowledge and experience, which has helped me and my success in the sport today.
17. Who are your favorite fitness/bodybuilder competitors or role models?
Shawn Ray, Dexter Jackson, Sergio Oliva, Yaxeni Oriquen and Juliette Bergmann…to name a few.
18. What obstacles have you had to overcome?
I suffered a major lower back injury in 2003. I was two weeks out from a competition and my injury was so severe that I had to drop out. I was flat out for three months on total bed rest. After I healed, I returned to my training but was forced to pull deadlifts and squats out of my program for three years. I’m fully recovered now and stronger than ever.
19. What was the biggest mistake you made when you first started training?
The biggest mistake I made was doing cardio year-round, thinking it would keep me lean. It also took me a while to understand that rest and recovery is crucial for growth, which happens outside the gym.
20. What tips would you give to a beginner?
Never try to jump in full force. Take it one day a time, set up smaller goals, be consistent and have patience. This is a lifestyle and changes never happen overnight.
21. What are your future fitness goals?
I will continue working with clients and helping others prep for the stage. I’m working hard and focused on some building at the moment. My plan is to get back onstage with a better overall package in May of 2012.
22. Where can we find you on MuscleDog.com?
Check out my profile, kimm4 for more info, stats, photos and more.
