VITAL STATS Name: Kim Landry-Ayres E-mail: kim@kimayres.com Age: 37 Where: Eau Claire, Wisconsin Height: 5'2" Weight: 116 lbs Years Bodybuilding: 17 Favorite Bodypart: Back Favorite Exercise: Pullups Favorite Supplements: BSN Cell Mass & Xtreme Bars

How Did You Get Started?

I've been into working out since before High School. My first job was teaching aerobics at a Women's Fitness Center when I was 17 years old. I played Field Hockey through Jr. High, High school & College, taught at a fitness center in college and was ROTC Army Airborne.

View My BodySpace Profile: bodyspace.bodybuilding.com/KimAyres.

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Kim Landry-Ayres.

I got into Bodybuilding when I lived in California in 1991. Some friends really encouraged me to go for it! I became a personal Trainer out in San Diego and when I moved to Wisconsin 15 yrs ago I finished my degree as a nutritionist and ran the University Fitness Center on campus at UW-Stout. I also offered my services at several local fitness facilities over the years. Fitness has been my profession for over 17 yrs now as a personal trainer, nutritionist, group fitness, pilates & yoga teacher.

I own my own private training studio and work with a wide range of clients from beginners to professional athletes of all ages. I decided to get back into competing in Natural Body Building in 2006 (I took a break when I was getting my business up and running) and now... well I am going to Spain to compete on the Women's USA IFBB Body Building Team at World Championships!

What Workout Plan Worked Best For You?

Over the years I have learned to train smarter not harder. I split my workouts up so I am usually hitting one or maybe two body parts at a workout. I weight train at least 4-5 days a week and cardio varies but usually get at least 3-4x a week. I only train about 6-9 sets for each body part (sometimes a few extra for legs).

A typical workout week would look like this:

Monday: Cardio & Some Daily Calisthenics:

• Push-ups
• Pull-ups
• Core Work
• Lunges
• Back Extension
• "Butt Blasters"

Click Here For A Printable Log Of Monday.

Tuesday: Triceps:

• Dips - 2-3 sets
• Pushdowns - 2-3 sets
• Kickbacks - 2-3 sets

I do a lighter warm-up set to start the workout, a few heavy 6-8reps, & finish with a burnout set 12-20rep

Click Here For A Printable Log Of Tuesday.

Wednesday: Legs & Biceps:

• Squats
• Deadlifts (regular or stiff legged)
• Lunges (all kinds)
• Leg Extension
• Leg Curls, or Leg Press
• Dumbbell Curls
• Cable Curls or EZ Curls

I typically do the same format light, maybe 2 sets heavy, and then burnout.

Click Here For A Printable Log Of Wednesday.

Thursday: Back & Delts:

This is my favorite workout!

• Pull-Ups
• Low Rows
• One arm rows or Lat Pulls
• Military Press or BB Shrugs
• Rear Flies
• Lateral Raises

Click Here For A Printable Log Of Thursday.

Friday: Cardio & Some Daily Calisthenics:

• Push-ups
• Pull-ups
• Core Work
• Lunges
• Back Extension
• "Butt Blasters"

Click Here For A Printable Log Of Friday.

Saturday:

Off or Make up day if I miss a workout somewhere in the week.

Sunday: Chest & Legs:

• Incline Dumbbell Chest Press
• Machine Flies
• Sometimes Dumbbell Pullovers
• For Legs I do whatever exercises I did not hit on Wednesday.

Click Here For A Printable Log Of Sunday.

When I am in competition mode I do my Daily Calisthenics almost every day plus add jumping rope and calf work. And because I am a trainer & yoga/pilates teacher, I am stretching and practicing yoga & pilates several times a week (sometimes several times a day) as well as occasionally running & biking outdoors with clients.

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Kim Landry-Ayres.

What Nutrition Plan Has Worked Best For You?

Keeping a running journal on & off season helps tremendously (I keep track of every calorie/every gram of protein, fat, carb, water, exercise, etc...) I am not always consistent in off-season….but I'm getting better and after a while you just know intuitively what's going in your mouth.

For show prep I start "cleaning up my diet" about 3-4 months out. I keep my protein at about 1-1.5g per/lb. body wt and my fat low (15-20%)... Carbs are complex and I try to keep them up around 55% up until I carb deplete, prior to ShowTime & then Carb load the day before & day of show.

5:00 am: Malt-O-Meal or Irish Oats made with water/add dried blueberries & walnuts/All Bran Cereal sprinkled on top along w/ dried Yammit (by Jay Robb) Large Skim Latte

7:00 am:

• Power Crunch Bar
• 1/2 banana
• Natural Peanut Butter

10:00 am:

• Egg Beater Wrap
• Whole Wheat Tortilla
• Salsa
• Asparagus

12:00:

• Sweet Potato
• FF Cottage Cheese
• Buffalo Meat
• Asparagus

2:00 pm:

• Activia Yogurt
• 100% Whey Protein
• Fresh Fruit (usually berries or peach)

4:00 pm:

• Xtreme Bar

7:00 pm:

• Buffalo Meat or Salmon (sometimes Chicken)
• Sweet Potato
• Asparagus

9:00 pm:

• Cucumber slices
• Natural Peanut Butter

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Kim Landry-Ayres.

What Supplements Have Given You The Greatest Gains?

Cell Mass and Nitrix by BSN & Xtreme bars (with Creatine) and Arachodonic Acid (X-Factor). I've also used SlimQuick Extreme for cutting up before show.

Why Do You Love Bodybuilding?

It makes me feel alive & happy in my skin! Being a role model for my clients & friends & family is important to me... "I gotta walk the talk"... And I believe setting fitness goals and disciplining yourself in the fitness arena helps you excel in all aspects of your life, builds confidence and strengthens that "motivation muscle".

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Kim Landry-Ayres.

What Are Your Future Bodybuilding Plans?

I aim to go Professional in the sport of Natural Body Building... I want to be an icon in the fitness world and have an influence on the sport of female body building. I want to see the sport make a "come back" with a NEW RESPECT for NATURAL ATHLETES... and show the Fitness World that with hard work, commitment and patience there is no need for DRUG USE to get a beautiful, aesthetic, athletic female physique… And those who have the TENACITY to keep at it and stay natural should be REWARDED for that!

What One Tip Would You Give Other Bodybuilders?

Stay natural! Train hard but smart. Have patience. Set goals and find a good training partner to help you stay motivated!

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Kim Landry-Ayres.

Who Are Your Favorite Bodybuilders?

Rachel McKlish, Sharon Bruneau, Cory Everson.

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