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How did you first get started in the bodybuilding/fitness game?

I got interested in bodybuilding as a teenager. I used to hang around my Uncle who worked out all the time. He was not a competitor, but he worked out and stayed in good shape. I believe he initially got me interested in working out. Then I started buying Muscle and Fitness magazine and loved the way the female bodybuilders looked in the magazine.

Was there a defining moment that got you to start training at a whole different level?

I don’t think there was a defining moment. I started training and competing at an early age and I just stuck with it. I fell in love with LIFTING and sculpting my body.

What are the top 2 ways you keep motivated?

For one, my husband does a good job at keeping me motivated. Every once in a while, I might get a little discouraged or tired from my hectic schedule and feel like giving up and he always talks me through it and encourages me. I also like the way working out makes me feel and I love sculpting my body into something more beautiful.

In your opinion what is the biggest hurdle you or most people have to overcome in regards to their fitness career and goals?

I have actually had two main hurdles – one being time and the other being money. LOL! When you work a full time job and have a family, sometimes it’s hard to squeeze in your workouts. You have to have to make working out a priority. Here is the way I try to keep my priorities – God, family, job & working out. The money part is not so easy, either. I sacrifice a lot just to be able to pay all my expenses for competing. I think most people have these same two hurdles. If being healthy and competing are important to you, you just have to find the time and find a way to stretch your money.

Why do you think some people are able to overcome this hurdle, but others are not?

Maybe some aren’t willing to make the sacrifices it takes – you have to want it bad enough and you just have to make it happen!

If you had to ratio the importance of training, diet and rest, what would the percentages look like and why? (e.g. 20% training, 30% diet, 30% rest)

40% diet
30% training
30% rest

I believe all aspects are very important, but if your diet is not where it should be, all your training will be for nothing. You can’t go out and eat junk food all the time and work out and expect get into good shape. You have to eat the right foods to fuel your body and you have to give your muscles enough rest in between workouts to recover so they can grow. It all works hand in hand.

How useful do you think supplements are? Do you use supplements?  What is your current top supplement?

I believe supplements are very useful and here is a list of my favorite supplements:

Top Secret Nutrition’s N.O. 370 pre-workout – it gives me a boost of energy and a good pump. If it weren’t for the N.O. 370, it would be hard to make it through my workouts at times.

Top Secret’s appetite suppressant – I love this and it really helps when I’m trying to diet down for a show and I’m starving. LOL ! I should be getting some of their Diet Accelerator soon and I can’t wait to try it, too!

Gaspari Myofusion whey protein – I love the banana and chocolate flavors! If I’m having a chocolate craving, sometimes I put my shake in the freezer and it’s like chocolate ice cream! I try to get most of my protein through my meals, but at times I need something on the go – so the shakes are pretty handy and delicious! I also take a multi-vitamin, fish oil, B-Complex and Vitamin C.

In general what does your current training routine look like?

For the most part, I lift weights 4 x a week and 6 x a week for cardio. Right now, it looks something like this:

Monday – Biceps and Triceps, cardio
Tuesday – Shoulders, cardio
Wednesday – Cardio
Thursday – Back, Chest, cardio
Friday – Legs, cardio
Saturday – Cardio
Sunday – Rest

I also work abs 2-3 times per week and calves 3-4 times per week.

What is your current diet routine?

It changes on a regular basis – my trainer keeps me guessing. LOL! This is my current diet:

Meal 1: 4 egg whites, 1/4 cup oatmeal and a piece of fruit
Meal 2: 2.5 oz tuna and 4 rice cakes
Meal 3: 4 oz. tilapia, 3 oz. sweet potato, and a green vegetable
Meal 4: 5 oz. chicken and a green vegetable
Meal 5: 5 oz. tilapia with a small salad
Meal 6: 1 scoop whey protein mixed with water and 1 tbsp. natural peanut butter

How do you feel about ketogenic diets and extreme diets in general?

For the average person, I don’t believe in ketogenic or any kind of extreme diet. I know as fitness/figure competitors, there are short stints where we have to cut our carbs and all like that for a show, but I don’t believe in doing that long term. I believe in eating 6 small meals a day to keep your metabolism going and include lean proteins, complex carbs, fruits and vegetables, etc.

How did you get those awesome arms of yours?

Well, I think genetics plays a part, but I definitely believe in lifting HEAVY with moderate reps 6-12. Every once in a while, I’ll throw some high reps in to shock my arms. I also like to change up my exercises, so my routine doesn’t get stale. Lately I have been working bi’s and tri’s together and my arms feel HUGE when I leave the gym. LOL!

How did/do your family and friends feel about your training?

For the most part, I don’t think they understand how important my training is to me. I have a big support system in my husband. He’s been with me every step of the way since I started back competing last year. We have only been married about six years but he is my best friend and an amazing training partner. My son and my step-son are pretty cool with it, too.

Can you give us a brief summary of your competition history?

I listed the most recent first:

10/23/2010 – NPC Jen Hendershott’s All Womens’ Weekend/Big Shott Classic, SC – 3rd place – Figure A, 5th place – Masters Figure
08/21/2010 – NPC Excalibur Competition, SC – 2nd place – Masters Figure, 3rd place – Figure A
08/07/2010 – NPC Upstate Classic, SC – 1st place – Masters, 2nd place – Figure A
04/07/2003 – SNBF Supernatural Bodybuilding, GA – 3rd place – Lightweight Division
03/21/2003 – NPC Palmetto Cup Bodybuilding, SC – 1st place – Lightweight Division & Overall
07/14/1999 – Georgia Bodybuilding Championships, GA – 6th place Lightweight Division

What are your fitness/bodybuilding plans for 2011?

The next show I have planned is the Jr. USAs in Charleston, SC this May. I have been competing in figure and doing well, but have decided to try the new Women’s Physique Division. According to how I do at the May show, I may hit another Jr. National show this year. My ultimate goal is to get my Pro Card in the Women’s Physique Division.

Where do you see yourself in 5 years? 20 years?

I hope to be competing in the Physique Pro Division in five years. In 20 years, I would hope I am still healthy and able to spend time with my family and also still work out. I would also LOVE to have my own supplement store.

Who is your favorite fitness model/bodybuilder? (other than yourself!)

I have a couple of favorites. First, Shannon Meteraud – who is not only a great Pro athlete, but also very dedicated to her family. Shannon and her husband Tres are my trainers and I greatly admire both of them. Secondly, I love Ava Cowan – she is totally amazing, too.

Describe what you see when you look at yourself in the mirror every morning!

First, I see a Christian. I try to make sure I put God first in my life – I want to keep my priorities straight. Secondly, I see a goof ball. I am kind of a quiet person until you get to know me, but my husband gets to see the funny, crazy side. He is always getting a laugh out of something I do.

What did your physique look like before you started training?

I was always kind of muscular – I started out with good genetics. I was a little softer, though, before I started training hard and competing. My diet is also a lot better now than it used to be and that makes a big difference in the way my body looks, too.

Do you feel that you are treated differently because of your physique and fitness goals?

Yes, I think so. A lot of people don’t understand why you can’t go out and eat junk food with them all the time. When you’re competing, your diet is so critical and unless you are a competitor yourself, it’s very hard to understand.

If you could tell a fitness noob just one sentence of advice, what would it be?

Consistency is the key – you have to be consistent in your training and in your nutritional choices.

What is your all time favorite workout song?

I like a lot of workout songs. I don’t know if I have a favorite, but I like “old school” stuff from the 80′s. And I don’t know why, but I still love “Brick House”.

What is your favorite quote?

It is God who arms me with strength, and makes my way perfect. Psalm 18:32

What do you feel is the best type of cardio for yourself and why?

The treadmill at a very high incline and low speed (about 3.0) for extended cardio sessions. I feel this is the best way for me to burn fat. Now, every once in a while, I might throw in some running intervals on the treadmill to shake things up.

What is your favorite cheat meal?

Cheesburger, french fries and Cookie Dough Ice Cream! But if I had to choose one thing, it would be dessert. I love dessert!

If you were to upload your arms to our muscle voting site (http://vote.ratemyarms.com/) right now, what do you think you would rate?

I would hope that my arms would rate pretty good – I actually think they are one of my best assets.

Outside of training and dieting how do you like to spend your time?

I love spending time with my family, just hanging out around my house and playing with our two chocolate Labs (we have a log cabin sitting right in front of a pond where they love to play). I also love horseback riding. I have a beautiful Palomino Quarterhorse named Sonny.

What is the dumbest thing you yourself have done or witnessed in the gym?

People who pay good money for a membership to the gym and then they don’t work out; they monopolize the weight machines and they are either on a cell phone or they are sitting there talking to their buddy – not workingout but just hogging the machine.

What is your favorite body part to train? What about your least favorite?

Shoulders is my favorite – I love doing military presses and dumbbell laterals. My least favorite to train would be legs. Usually when I get through working my legs, I just feel sick (nauseous and a headache),
especially if I’m working out with my trainer.

What is the one question you hate hearing the most? (e.g how much do you bench?)

I guess I don’t hate hearing it, but the most repetitive question I get is, “You work out, don’t you”? Ummm….. just a little. LOL !

The RateMyArms team would like to thank you greatly for taking the time to do this interview. Do you have any last words for our readers?

I would like to thank my sponsors, Chizzled Wear and Top Secret Nutition for supplying me with some awesome workout gear and supplements. But of course, I am always looking for sponsors to help with competition expenses – such as entry fees, hotels, etc. It gets pretty expensive. And I would like to thank RateMyArms.com for doing the interview – I really enjoyed it!

Bodyspace:http://bodyspace.bodybuilding.com/KBolen/
Photo Credits: Tyson Arts

Categories: Interviews, Women