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Cyberflexing.com Exclusive Interview With Fitness Model And NPC Bikini Competitor Karen Kennedy

Cyberflexing.com Exclusive Interview With Fitness Model And NPC Bikini Competitor Karen Kennedy

Quick Bio:

Age: 40
Height: 5’10” – 178 cm
Contest Weight: 130-132 lbs – 58-59 kg
Off-Season Weight: 138-140 lbs – 62-63 kg
Location: Miami, United States

Cyberflexing.com Exclusive Interview With Fitness Model And NPC Bikini Competitor Karen Kennedy

How did you get started with bodybuilding?

A friend of mine transformed her “pear-shaped” body into a more balanced beauty specimen and she set a goal to compete. Initially I had no intention of competing, but wanted to transition from fashion modeling to fitness modeling, and as I fell in love with lifting, I wanted to learn more from those in the sport and there is no better place to get to the experts than to get to a show!

How do you stay so motivated? What drives you?

Admittedly, I’m very self-motivated, God blessed me with an internal drive to be the best I can be and I keep finding ways to improve. As I’ve journeyed I have met amazing people and been able to help others become fearlessly committed to their own personal fitness journey and that responsibility to be an example is what drives me.

Beyond the intrinsic rewards of training and inspiring others, my family has an unfavorable health history with heart disease, connective tissue disorders, asthma and anemia – through diet and exercise disciplines, I choose the path of prevention. So far, so good!

Cyberflexing.com Exclusive Interview With Fitness Model And NPC Bikini Competitor Karen Kennedy

What is your training routine like?

My training is consistent – 6 days on 1 day “off” (off is paddleboarding, a beach bootcamp, pilates, or just a beach day) – rest is necessary, but that is one discipline I still have yet to master.

  • Monday’s – AM fasted cardio (1 hr) – PM Shoulders, Biceps, Abs and finish with PM cardio (1/2 hour)
  • Tuesday’s – AM fasted cardio (1 hr) – PM Legs (press, squats and lunges) and no PM cardio (it is leg day after all)
  • Wednesday’s – AM fasted cardio (1 hr) – PM Chest and Triceps, Abs and finish with PM cardio (1/2 hour)
  • Thursday’s – AM fasted cardio (1 hr) – PM Hams/Glutes and finish with PM cardio (20 minutes-1/2 hour)
  • Friday’s – AM fasted cardio (1 hr) – PM Shoulders, Back, Abs and finish with PM cardio (1/2 hour)
  • Saturday or Sunday – AM fasted cardio (1 hr) – PM Legs (press, squats, lunges, curls, hypers, deadlifts) (it is leg death day) so I finish with cardio (1/2 hour)…whatever I have left 😉

Since I work full-time and travel with work, I have to start my week on Sunday’s or end on Sunday’s so I just adjust the days and training to my weekly workload schedule.

If you had to choose only 3 exercises, what would they be and why?

  1. Walking Lunges – It get’s every lower body muscle and your upper body posture has to check in to support the movement
  2. Elbow Planks – In proper form, you can turn on every muscle and challenge your tendons, fibers, and skeleton to get with the program to keep you strong way beyond your workout
  3. Shoulder Press – I’m biased because I love a balanced body and Shoulder caps are one of my most elusive body partners…as a runner, my shoulders disappear when I switch from bodybuilding season to running/triathlon season. I’m hoping my new love of paddleboarding will help me maintain them this year from sport to sport.

Cyberflexing.com Exclusive Interview With Fitness Model And NPC Bikini Competitor Karen Kennedy

What is your favourite form of cardio?

#1 is dance, #2 is running – if running wasn’t so hard on the body it would be my #1.

What is your diet like?

My on-season diet is alcohol, sugar, dairy and salt free, I eat fish, bison, chicken, turkey and egg whites for protein and tons of green veggies. Primarily spinach, asparagus, kale and romaine. I drink a minimum of a gallon of water per day.
My off-season diet is similar to on-season except I will have a couple glasses of red wine, an occassional red velvet slice, my favorite morning glory muffin, a double scoop of Italian gelato and my mega love – tostones (fried plantain).

Cyberflexing.com Exclusive Interview With Fitness Model And NPC Bikini Competitor Karen Kennedy

What supplements do you use?

Fat burner – Velocity from Enriched Nutrients, Amino Energy, BCAAs, Glutamine and Whey Protein from Optimum Nutrition, my casein protein is from Dymatize.

What are the highlights of your fitness career?

The friends I’ve met in this industry are some of the most amazingly humble, disciplined, chill and overall awesome people ever – they’d have to be my highlights.

Achieving my goal of being featured in a fitness magazine came true in 2013 when Fitness Gurls featured me in their Swimsuit Edition – what an honor at 39 years of age!

Cyberflexing.com Exclusive Interview With Fitness Model And NPC Bikini Competitor Karen Kennedy

Website: KarenKennedyFitness.com

Facebook: Karen Kennedy’s Fearlessly Committed 2 Fitness

Instagram: karenkennedyfit

Twitter: @KarenKennedyFit

YouTube: Karen Kennedy

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