Getting Ready For The Cross Fit Games

The first round of the road to the crossfit games just started last week. Now if you are an aspiring competitor or just an avid fan of crossfit, Isagenix is the answer. Isagenix can help you to  Getting Ready For The Cross Fit Games get rid of that “puffy layer” that’s hiding all of the hard earned muscle and striation.

Isagenix supplements offer cleansing and the dense nutrition that are a must for any athlete. The results that our professional athletes are getting from Isagenix are hands down undeniable.

For an athlete to have products that are not refined, yet full of raw nutrients shipped in from various regions of the world and carefully placed into a container for convenience, is what athletes have been waiting for.

One might think taking off 2 days in a row to deep cleanse would set them back but it doesn’t. The Isagenix 2-day cleanses allows the body to massively de-junk and detoxify. Athletes have more toxic byproducts in their systems from workouts and muscle shredding, increased exposure to environmental pollutants and increased amount of oxidative stress. Cleansing not only addresses these issues, but also helps your body to clean house, allowing the body to absorb nutrients better for faster recovery and better results.

Day 2 in a 2-day cleanse is the magical day, more deep cleansing is accomplished. This is where the most human growth hormone (hgh) is release through the fat burning and cleansing process. Most will experience an increased hgh by 20 times in men and 13 times in women

Days to cleanse would be-
WOD Mon and Tues/ Cleanse Wed and Thurs/ WOD Fri and Sat/ Rest Sun

Crossfitter recommendations-

  • Paleo meals
  • Eat every 2 hours
  • 2-3 IsaLean shakes each day
    • 1 of those shakes 30 minutes post WOD no exceptions.System CFBS 30Day Getting Ready For The Cross Fit Games
    • The IsaLean is a “zone Paleo” shake- 40-30-30 whereas the IsaLean Pro is a modified zone for more protein, a must for guys!
  • Ageless Essentials Daily Pack with Product B
    Each omega soft gel is equal to 12 other soft gels on the market and is huge for internal lubing and a natural anti-inflammatory. Massive amounts of antioxidants to combat oxidative stress
    Product B to increase vitality and youthfulness- athletes are PR’ing with just Product B
  • Ionix-2-4 oz per day- Major contributor to increased stamina, energy and performance. Helps the body cope with physical stress and helps muscles recover from a hard workout.
  • Nightly Cleanse For Life
    • Daily dejunking of the body, keeps the toxins from building up. Great for pre- competition.

If you want a great kick-start to any program, some athletes will start with a nine day program.

  • 9-day deep cleanse
    • You should do at least every 3 months.
    • If are prepping for the games it would a great thing to do after the games are over.
  • Mutli Enzyme Complex
    • These enzymes help you to digest foods easily and quickly. This is great if you are eating some of the higher fat concentrated foods. -
  • IsaGreens and IsaFruits — Our soils aren’t what they use to be. A U.S. Department of Agriculture nutritional data from both 1950 and 1999 for 43 different vegetables and fruits, found “reliable declines” in the amount of protein, calcium, phosphorus, iron, riboflavin (vitamin B2) and vitamin C over the past half century. Using a daily dose of fruits and greens helps you to get the nutrients you need.Depending upon how strict you are Isagenix does have a great product in the e+shot. Adds extra stress relieving herbs and a kick of natural caffeine from green tea and yerba mate.
  • Sample Schedule- Thanks Daniel M.
    Adjust to fit your schedule and WOD’s
    6AM – Ionix Supreme
    6:30AM – IsaLean Pro Shake w/ Ageless Essentials AM
    8:30AM – Food snack
    11:00AM – IsaLean Shake
    1:00PM – Lunch
    3:30PM – Ionix packet with Want More Energy and an IsaDelight (Pre-WOD)
    4:30PM – 5:30PM – CrossFit WOD
    6:00PM – IsaLean Pro Shake, w/Ageless Essentials PM plus 2 extra IsaOmegas (Post WOD)
    8:00PM – Mini meal or food snack
    9:30PM – Belly Buster (1 scoop IsaPro, 1 scoop Fiber Pro, 1 scoop Want More Energy)

Best packages for the crossfitter Performance President’s Pak  or Energy and Performance System

Kjerste Cote

For more information about these products, please let me know.

We Have To Start Somewhere!

I have always been interested in fitness, but my fitness journey really started in January 2002. My husband and I had just gotten married and he’s family has a history or hea We Have To Start Somewhere!rt disease and high blood pressure. I told him I didn’t want him to die on me, so we going to give each other a personal training for Christmas.

Enter Mike D. This man CHANGED the trajectory of my life. We met with him every Saturday at 7am for 6 months. During that time I lost 25 pounds and my husband lost 40 pounds.  From the first meeting with Mike, Philip (my husband) and I were ALL IN! That day we went home and throw out all the crap and the “healthy” crap.

Boy, was it a wake up call to lose my cheese and crackers and my pasta. I thought I’d miss it but looking back I had to go cold turkey.

During this time the gym had a weight loss contest. It was based on body comp change and I won.  It was at this time Mike who was a former bodybuilder suggested I think about competing. At this time, I had NO CLUE about competing. I didn’t even know what it was all about. He told me go buy an Oxygen magazine and get back to him.  I flipped through and thought this is not for me. I’m was not a “girlie” girl.

17weeks We Have To Start Somewhere!

17 weeks later

beforeandafter.jpeg We Have To Start Somewhere!


Fast forward 2004, the Red Sox win their first world series. My motto became if the Red Sox can win a World Series anything is possible. I sought out a competition coach and I competed for 9 years.

During this time, what was a hobby turned into a full blown passion. I wanted to be the Mike D. for other people.

You can only imagine what it feels like when you are able to set a goal that you thought was impossible and achieve it.

I wanted to help others feel the same way that I did. Nothing gives me more satisfaction than seeing others achieve their goals.

I started part time in fitness in 2006 and made the transition to full time fitness in 2010.

I can’t imagine my life without fitness and I hope that I can inspire my clients that we Mike inspired me.

Do you have a fitness story? I’d love to hear about your journey. Leave me a comment below.

MG 9115 We Have To Start Somewhere!

What’s Up With Kim?

Over the past 3 years I have shared a nutrition, workout and motivational tips, but this past week I was speaking with some of the wall 200x300 Whats Up With Kim?readers of my blog and they asked for me to share more about me.

So.. here it is. I’m not perfect I too struggle with this time of the year! Last week I attended a conference that was serving lunch. I started out the day with my oatmeal, egg whites and berries for breakfast I packed 2 snacks (AM and PM). They were serving lunch so I didn’t bring my lunch. Well.. let’s say that was a mistake while it was an EXCELLENT chopped salad, it lacked PROTEIN! 20 minutes after I ate I was STARVING!!!! We were in a part of the convention center where they didn’t have store to purchase water and my 1/2 gallon water bottle only made it to lunch.  Let’s say by the time I got home that night I was ready to eat my leg off!!! Because I didn’t eat enough all day I came home and started GRAZING until I finished preparing dinner. Lesson learned — bring more protein and carry more water. The next day I went back to the event and was much more prepared and didn’t come home to eat 1/2 of my kitchen cupboards.

As for workouts — the past few weeks I have been flat out finishing up some projects before the end of the year. Typically I like to workout 4-5 days/week. Let’s just say it’s been difficult! Just this past Monday I had a plan to hit the gym at 5:30am — I like to workout in the AM because I less likely to get interrupted or have the day get away from me. Unfortunately my body had a different plan. I woke up at 1:30 AM and didn’t fall back to sleep until 4am, let’s say when the alarm went off at 5:15am I wasn’t feeling it. I gave myself the out. That doesn’t make the whole week is ruined it means I missed ONE workout and I need to brainstorm to see if there were other ways to make it up. Before I got out of bed I went through my mental calendar and decided that I could make up this workout on Thursday because that is typically my rest day.

How do I stay motivated? I started competing in 2004 because I needed a goal! I lost 30 pounds and I was like now what! Competing gives me a goal to strive for. When I first started competing I did about 5 shows/year now I do 1. That’s really hard for me to stay on track and last year I went 14 months without competing! I packed on the weight for me. I had put on 12 pounds during that time. Why do you ask, because I didn’t have a motivating goal and for the most part sleepwalked through my workouts. NOT THIS YEAR!!! I vowed that would not happen taking off those 12 pounds SUCKED OUT LOUD. My next show is May 2012 and will stay within 5-7 pounds of my show weight.

What’s a good goal? I’m always asked what is a good goal. My response is typically what will motivate you  to get out of bed on a 3 degree snowy morning. That’s a motivating goal. Goals are very personal. Your goal could be something really simple such as fitting into your pants or training for a marathon. Finding your motivation is truly personal and if you want to do some brainstorming, shoot me an email.

I hope this gives you a little insight to me. I will be offering 15 min goal setting appointments the week between Christmas and New Year’s. Please send me an email with some days and times that will work for me.


I’ve Achieved My Goal!!

MG 91151 200x300 Ive Achieved My Goal!!

After October 2011

This past weekend I competed in my third Women’s Tri Fitness. This was a long term goal of mine and when I did it for the first time I got hooked! This weekend I went to Tampa and competed with my husband. It was so my fun to complete a goal with him, plus he is all fired up to do it again! I really get excited when I turn people on to fitness and they achieve their goals.

I tell you this, not to brag, but inspire you to take action. It’s been about 1 year since I had something that I had a goal that I was really jazzed about. When my husband asked if we could do it together, it was just the kick in the pants I needed.

Back in August I put on my game face and signed up.  For me one of the most challenging parts is the bench press. You need to bench press 60% of your bodyweight for 50 reps. So.. you must decide what you want to lift and how much weight you can reasonably lose.  I wanted to weigh 15 pounds lighter.

Kbarnes 071511 front 225x300 Ive Achieved My Goal!!

Before -- July 2011

So.. I had 8 weeks to drop 15 pounds! I had to work cut out for me and LITERALLY had to work my butt off!  No matter what happened at the show if I dropped those 15 pounds I WON! Guess what — on October 20th it happened I stepped on the scale and saw that I dropped 15 pounds I was so PSYCHED!! Plus I only had to lift 75 pounds!

I’m telling you my story because I want you know that I practice what I preach! I typically give myself 5-7 pounds over my goal weight, but this year I got a little off track and used this goal to bring me back.

If you are ready to serious about your weight loss, let me know!

I have 2 programs that I will be running to help you to Hold The Stuffing through the holidays.

  •  Hold The Stuffing Fat Blaster
    • 6 weeks
    • 2 strength training programs
    • 6 weekly emails
    • (3) 15 min private phone calls
    • 30 day Athlete’s pack
    • Meal plan
    • Grocery List
  • For more information, shoot me an email.  This program is for the committed! If you are ready to end 2011 with a little less weight the time is now!

My Goals

So here were are 6 months into 2011 and I’m revisiting what I’m doing for me bullseye 300x225 My Goals this year. This is the longest that I have gone without a fitness goal.  I got to tell you I’m a feeling a little out of sorts.

This past week I sat down and got clear about what I want to accomplish between now and the end of 2011.

1. Finish the Falmouth Road Race

  • I’d like to run this in under 1 hour
  • I’d like to properly train for this race, the past few years I’ve done a half ass job training for it. [Read more...]

Women’s Tri Fitness 2.0

I just returned from my 2nd Women’s Tri Fitness and it was just as exhilarating as it was last year. I didn’t win any hardware, kimcargo net 225x300 Womens Tri Fitness 2.0but I did beat my times from last year, which is all that matters to me.  Well — that and after all the events my husband who is the most supportive person to me throughout my training turned to me and said he was so proud of me. That made it well worth all missed activities and times spent at the gym vs spending quality time with him.

This time instead of rushing off to the next thing, I did take time to celebrate my accomplishments while I was in Las Vegas, we lounged by the pool at the Monte Carlo hotel which was a balmy 102 (there was humidity and the natives were freaking out) UMMM you don’t know what humidity is and hung out at our very favorite restaurant Mon Ami Gabi in the Paris Hotel. Now I’m back to reality and its time to set some new goals.

This year I’m planning to:

  1. work on my legs — would love to have a nice quad sweep
  2. increase my speed and agility
  3. increase my bench press — I’m getting 50 reps in next year’s Tri Fitness

Count down to Women’s Tri Fitness

I just landed in Vegas, the temperature is a balmy 101. I know that say its a dry heat, but it still hotter than Hades out there, I’m not complaining because I do love the heat. Actually as I sit here and type I’m wearing a long sleeve shirt and a jacket as the hotel likes to keep it like Antarctica. But I digress… So the actual competition doesn’t start until tomorrow, but today was weigh in for the bench press.. Which in my mind is the scariest part of this whole competition, you need to bench press 60% of your body weight for 50 reps, my goal weight to lift is 75 pds.  I got on the scale in my house and my unofficial weight had me 4 pounds below the top end of my weight class SWEET!!!. This morning at 8am — after flying 5 hours I get on the scale I’m 5 POUNDS heavier than I was at home, are you SHITTING ME!!! I retained that much water from flying or someone had their foot on the scale! [Read more...]

Do You Savor Your Accomplishments?

Guess what, I don’t. This past weekend I competed in the NE Classic it was my first show since July 2009. I worked hard to get kim neclassic2010 225x300 Do You Savor Your Accomplishments?to this show after a few false starts this season. My goal was to debut my new fitness routine at this show, but it just wasn’t coming together so I decided to just do the bikini round and get my stage legs back. No sooner than 5 minutes after the show I was already critiquing how I did and what changes could I make before the next show in July.

SERIOUSLY!!! Kim you placed in the top 5 and you couldn’t take 5 minutes to give yourself a pat on the back before you were moving onto the next thing.  OK, here is my moment to savor and relish my accomplishments.  I placed top 5 and it feels great. I did work hard to get to this show and it was also nice share my hobby with 2 women we are new to the sport, Stacey S. and Jenn F. they both had great attitudes and hope they enjoy competing as much as I do. I also got to see 2 great people that I haven’t seen in years and they just made me smile so much and it was so nice to be around them for most of the day. Dottie you are awesome and are such a inspiration so glad that we got back in touch.  Melissa loved the crazy hair!!! You rocked the stage.

But the best thing that I should savor is that after 5 years of doing shows and having to put up with all the pre-show, show and post-show madness, my husband turns to me and says that he is proud of me. Now that is something to savor!

Do me a favor whatever your accomplishments are stop and enjoy them because guess what for each goal you achieved someone else has given up. Keep reaching for the stars because the only person who can hold you back is YOU!!!!

Are U A Cardio Queen?

Not it…. I am roughly 5 weeks out from a NE Classic. Here is where the dollar values double. Eat clean, lift heavy, do your cardio or GO HOME. Everything counts! My cardio has gone from 45 min to 60 minutes 6x/week. I have a confession. I HATE CARDIO. Yes, I hate it. I know that their are many pros and cons to cardio, but its the best way I know to lean out of a show. I can strength train all day long, but ask me to do cardio longer than 30 minutes the excuse monster comes up with some real doozies.  Being on a piece of a equipment for 60 minutes makes me kooky. But it has to be done.  Here’s my plan. I play a ton of mind games.

  • The first game I play is splitting it up.
    • 30 minutes in the AM and 30 minutes at night.
  • I machine hop, if I’m at the gym at all off peak time
    • 20 min of running intervals
    • 20 min step mill (love this machine)
    • 20 min elliptical
  • I watch TV, give me a MTV marathon or VH1 decade count down and I’m hooked (see why I stink)
  • I will do metabolic circuits where I swing a kettlebell for 1 minute and then jump rope for 1 min and rest for 1 minute [Read more...]


These 5 letters that crept into my brain this week. I am roughly 7 weeks away from my next fitness competition and DOUBT crept into my mind. Can I do this? Should I do this? What the hell? Is this my life? Imagine this all going through my head within 30 seconds. Here’s a little background. I have been competing since 2005. I started competing after I lost 30 pounds because I needed a goal. I lost the weight, but now what. What was my next fitness endeavor. My trainer at the time was a former bodybuilder and suggested I give fitness competitions a try.

Now I’m not a glamour girl by any stretch of the imagination and walking in a bikini with clear heels didn’t seem like my cup of tea, but in April 2005 I took the stage at the Fitness America, show in New Haven, CT and I’ve been competing ever since. I typically compete in 4-5 shows/year like a machine. I wind up every January and wind down each June and the process begins again. Except this time!  [Read more...]