Kelly Herrgesell

How Did You Get Started?

Since my early years I have been drawn to any activity that gets my body moving to music, so I have been doing dance and cardio workouts since I was a kid. It wasn't until recently, after meeting my husband, that I began incorporating weight training into my workout regime. Afraid of bulking up, I steered away from the weight lifting area of the gym for years, opting instead for long cardio sessions. The result was a lean, over-exercised physique that had very little power or strength. However, when I went to watch my husband in his first amateur bodybuilding show in 2008, I saw for the first time what resistance training could do for the body.

Intrigued by the female bodybuilders and figure competitors and the way their muscles popped on stage, I vowed to transform my body and begin a new way of working out. I had to throw out everything I knew about working out and eating, and embark on a whole new journey toward fitness. Less than a year later, I was on-stage myself as a figure competitor and have since competed in 6 shows and brought home several trophies, including 1st place in the Master's Division in the 2010 Mt. States Championship.

Click To Enlarge.
Kelly Herrgesell.

What Workout Plan Worked Best For You?

I started out with a simple 4 day per week workout that has gotten more complicated and difficult as my strength grew. My current pre-contest workout is a 5 day lift with 20-25 minutes HIIT cardio 4-5 times per week.

Day 1: Legs/Cardio

• HIIT Cardio: 25 minutes 90 second sprint intervals with 2 minute recovery intervals
• Reverse Dumbbell Lunges: 3 sets of 20 reps
• Hamstring Curls: 4 sets of 8-10 reps
• Leg Press: 3 sets of 20 reps
• Standing Calves Raises: 3 sets of 20 reps
• Leg Extensions: 3 sets of 12 reps

Day 2: Shoulders/Triceps/Cardio

• HITT Cardio: 25 minutes intense kick-boxing
• Circuit: 4 circuits

Dumbbell Overhead Press: 1 set of 12 reps
Lateral Raises: 1 set of 12 reps
Upright Rows: 1 set of 12 reps
Seated Incline Overhead Press: 1 set of 12 reps


• Triceps Rope Pulldowns: 3 sets of 15 reps
• Triceps Bench Dips: 3 sets of 20 reps
• Skull Crushers: 3 sets of 8-10 reps

Day 3: Back/Abs/Cardio

• HIIT Cardio: 20 minutes
• Seated Rows: 3 sets of 8-10 reps
• Lat Pulldowns: 3 sets of 8-10 reps
• Single-Arm Cable Rows: 3 sets of 12 reps
• T-Bar Rows: 3 sets of 8-10 reps
• Circuit: 2 circuits

Weighted Crunches: 1 set of 15 reps
Reverse Crunches: 1 set of 15 reps
Bicycle Crunches: 1 set of 15 reps
Oblique Crunches: 1 set of 15 reps
Push-Ups: 1 set of 15 reps

Day 4: Glutes

• Squats: 3 sets of 8-10 reps
• Glute Kickback: 3 sets of 12 reps
• Deadlifts: 3 sets of 12 reps
• Dumbbell Lunges: 3 sets of 20 reps
• Standing Hamstring Curls: 3 sets of 8-10 reps
• Standing Calves Raises: 3 sets of 20 reps

Day 5: Chest/Biceps/Cardio

• HIIT Cardio: 20 minutes
• Barbell Curls: 4 sets of 15 reps
• Single-Arm Cable Curls: 3 sets of 12 reps
• Cable Hammer Curls: 3 sets of 12 reps
• Cable Curls: 3 sets of 10 reps
• Decline Dumbbell Chest Press: 3 sets of 12 reps
• Dumbbell Flyes: 3 sets of 10 reps
• Push-Ups: 3 sets to failure

Day 6:

• Cardio: 40 minutes
• Yoga: 20 minutes

Day 7: Rest

Click To Enlarge.
Kelly Herrgesell.

What Nutrition Plan Has Worked Best For You?

I eat 5-6 smaller meals throughout the day that have a mixture of protein, carbs, and fat with every meal to keep my energy up and my cravings low. I try to stay away from starchy carbs like bread, pasta, rice, and potatoes and sugary snacks. I have also cut out dairy products because they cause bloating and allergy problems for me. My mainstays are green veggies, spinach, apples, grilled chicken, sweet potatoes and olive oil. A typical day looks like this:

Meal 1:

• Coffee
• 1 Tablespoon Non-Dairy Creamer
• 4oz Sweet Potato
• 8oz Water
• 1 Serving Irwin Naturals Multivitamin
• 2 Niox Caps

Meal 2:

• 30g Sci Fit Protein Shake
• Handful Of Frozen Blueberries
• 1 Scoop Glutamine
• 8oz Water

Meal 3:

• 1 Medium Apple
• 4oz Grilled Chicken Breast
• 8oz Water

Meal 4:

• 1 Large Green Salad:

Spinach
Cucumbers
Broccoli
Tomato
1 Tablespoon Olive Oil And Balsamic Vinegar


• 4oz Grilled Chicken Or Lean White Turkey Breast
• 8oz Water

Meal 5:

• 4oz Sweet Potato
• 1 Tablespoon Adams Peanut Butter
• 1 30g Whey Protein Shake (Drink 1/2 Before Workout And 1/2 After Workout)

Meal 6:

• 4oz Chicken Breast Or Grilled White Fish
• 2 Cups Grilled Green Beans, Broccoli, Or Cauliflower
• 1/2 Cup Brown Rice
• 8oz Water

Before Bed:

• 1 Serving Protein Shake
• 1 Scoop Glutamine

If I have an urge for something sweet, I reach for a handful of peanut M & M's or a sugar-free popsicle to satisfy my craving.

Click To Enlarge.
Kelly Herrgesell.

What Supplements Have Given You The Greatest Gains?

For me, supplementing with whey protein has been key to my muscle growth. I have never been a big meat eater, so adding 3 convenient and tasty protein shakes a day has helped ensure that I'm getting vital nutrients to my muscles. Glutamine has helped my body recover faster from hard workouts and I love 4Ever Fit products because they are so affordable. I also take an Irwin Naturals Living Greens multivitamin for women that has Omega 3's to ensure I'm getting all the vitamins and minerals that my diet may be lacking, especially during those pre-contest times when my carbs and fat are limited.

Why Do You Love Fitness?

I just love the way weight training has transformed my body. Having more lean muscle on my frame has practically eliminated the pain I used to have in my back and neck. As a fairly petite woman, the activities of daily life used to leave me with horrible aches in my upper back and shoulder blades, but after I began building the strength in those areas, my posture has improved, my aches have diminished, and my confidence and energy have gone through the roof! Staying fit and healthy is more than just how you look in the mirror. It's having the endurance, focus, and strength to live each day to the fullest.

What Motivates You To Follow A Healthy Lifestyle?

Results are the key motivator for me, and since I've changed the way I workout and eat, the measurable results are unparalleled. I look in the mirror and see a woman who looks much younger than most women her age. I feel and look better than I did in my 20's, I have tons of energy, I sleep well, and I love my life. I think those things are all attributable to keep fit and eating clean. The good Lord gave us these amazing bodies and it's our responsibility to keep them in good shape because you don't get another one!

What Made You Want To Achieve Your Goals?

Seeing my first figure and bodybuilding competition in 2008 motivated me to add resistance training into my workouts. I loved the way the women's bodies looked strong and lean, yet feminine, and it changed my attitude towards weight lifting. Plus, I knew that building more muscle, especially in my lats, would help alleviate most of my back pain. So, I entered a figure competition that next spring, hired a trainer, and got myself in the gym. It was painful at first and the soreness I experienced those first few months of training was unbelievable, but it was definitely worth it! I feel like a whole new person.

What Are Your Future Bodybuilding Plans?

I love competing and plan to keep training as long the Lord allows me to have the strength and desire to do so. After winning 1st in the Master's Division in my last show, I am motivated to do more shows in the future. It's a lot of work, but with each competition I learn more about nutrition and training from fellow competitors and truly enjoy myself. I'm hooked on fitness and can't imagine I will ever go back to my former lifestyle of under-eating and over-exercising. In addition to competing in 6 figure competitions in the two years, I have also received my personal training certification and begun training a few clients with my husband who is also a PT.

Click To Enlarge.
Kelly Herrgesell.

What One Tip Would You Give Other Fitness Competitors?

Remember to have an open mind and take criticism with a smile because the judging is quite subjective. You may not place where you feel you should, but it's really the journey to fitness that is important, not the where the judges place you. Also, competing can be brutal both mentally and physically, but it's very rewarding if you don't take yourself too seriously or expect to win top prize at any show. Just be the best you can be and learn from the experience.

Who Are Your Favorite Fitness Competitors/Bodybuilders?

The fitness heroes I have are not famous names, but rather the people I have met over the past 2 years as I've been training and competing. There are so many kind, generous, and remarkable people who love this sport and it's because of their inspiration that I have continued to pursue it. I have received a ton of support and advice from other competitors at the shows I've gone to, and meeting people and hearing their stories is what makes the process of competing so worthwhile.

What Features Do You Use On Bodybuilding.com?

Are you kidding? My husband and I use them all. We absolutely love the training and nutrition articles on your website, plus we order 100% of our supplements from you for ourselves and our personal training clients. In fact, we've spent so much money at your store lately; I was beginning to think you would make us "Customers of the Month." Your prices and selection are the absolute best out there.

More Profiles:

:: Current Fitness Competitor Of The Week.
:: Other Previous Fitness Competitors Of The Week.
:: Amateur Bodybuilder Of The Week.
:: Over 40 Bodybuilder Of The Week.
:: Teen Bodybuilder Of The Week.

---