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IFPA Pro bodybuilder Kerri Bolen Interviews with Directlyfitness.com
Quick stats:
Age: 45
Height: 5’2″
Weight: 120
Occupation: Self-employed (family farm)
Titles/Placings:
- IFPA Kansas City Pro International, 09/15/2012 – 2nd place at my Pro debut!
- INBF Southern Natural women’s bodybuilding champion, 07/28/2012 – 1st place – women’s open division,1st place – women’s masters division & won overall women’s bodybuilding title and Pro Card
- Jr. USAs, Charleston, SC – 05/21/2011 – 8th place – Physique Division, Class A
- NPC Jen Hendershott’s All Women’s Wknd, 10/21/2010 – 3rd place – Figure A, 5th place – Masters Figure
- NPC Excalibur Figure Competition, 08/21/2010 – 2nd place – Masters Figure, 3rd place – Figure A,
- NPC Upstate Classic Figure Comp., 08/07/2010 – 1st place – Masters Figure, 2nd place – Figure A
- NPC Palmetto Cup, 2003 – 1st place open lightweight women’s bodybuilding
- SNBF Supernatural, 2003 – 3rd place open lightweight women’s bodybuilding
- Doc’s Sports, World Congress Center – 6th place open lightweight women’s bodybuilding
Upcoming Events: I don’t have any definite competition dates yet, but I am planning on competing at an IFPA Pro show next fall and re-qualifying for the IFPA Yorton Cup Championships!
1. Tell us a little about how you got to your current success level.
Years of hard work in the gym and finding a great trainer that is amazing with my diet! Since being with Team Wilson, I not only earned my Pro Card in July this year, but I placed 2nd at my pro debut – the IFPA Kansas City Pro International.
2. What do you think is the number one thing keeping you motivated?
I compete with myself to see if I can come into a show in better condition than the last one. I want to be at the top of my game!
3. What is your training routine like?
One of my favorite programs – the GVOT program (German Volume Overload Training).
- Days 1 – GVT upper Body
- Day 2 – GVT Lower Body, Abs and 10 Minutes HIIT Cardio
On Days 1 & 2 (Volume Training) I perform 8-10 sets of 10 reps
These days build muscle by stimulating a group of motor units that would normally receive only minimal stimulation. This is accomplished by many sets of one exercise performed with a full range of motion.
- Day 3 – Rest
- Day 4 – Back, Traps & Delts
- Day 5 – Chest, Triceps & Biceps
- Day 6 – Legs & Abs and 10 Minutes HIIT Cardio
- Days 4-6 (Overload Days) I perform 1-3 sets of 4-6 reps
These days are used to get stronger and break personal records. Overload days will lead to large amounts of strength and size over time.
4. What kind of cardio do you feel works best for you?
I feel that a mix of HIIT (high intensity interval training) and also some SS (steady state) works good for me. Right now I am in my off season and I am performing two 10 minute HIIT sessions and two 20 minute steady state cardio session per week.
5. What do you think of free weight vs. machine training?
I prefer using free weights most of the time – it forces you to use more coordination and balance, and more muscle groups are recruited. Machines are safer and provide good alignment. Both free weights and machines have their place and I utilize both in my training.
6. How does your on and off season training and diet differ?
It doesn’t vary too much, but my pre-contest diet includes more green veggies. LOL! I am definitely getting more food/carbs in my off season, which I love! I eat a lot of sweet potatoes now and I am crazy about sweet potatoes! I feel really good and have more energy.
7. What top 3 tips you can give to our readers regarding nutrition?
Eat for fuel, not for pleasure. Food is meant to be nourishment for your body and fuel for your work out.
Prepare your meals in advance – set yourself up for success by having healthy meals on hand.
Drink at least a gallon of water per day
8. What’s your diet like?
I typically eat 5-6 meals a day.
Meal 1 – Breakfast:
- Egg beaters
- Green veggies
- Cheerios and skim milk
- Flax oil
Meal 2:
- Baked Chicken
- Green veggies
- Olive oil
Meal 3 – Pre-workout Meal:
- Tuna
- Sweet Potato
Post Workout:
- Whey Protein
- dextrose
Meal 4 – Post Training Meal:
- Chicken or Turkey
- Sweet Potato
- Green veggies
Meal 5 – Bedtime:
- Casein
- Flax oil
- Honey
9. Do you believe in cheat meals? Why or why not?
I believe that you should be able to treat yourself once in a while. If there is something I really want, I just simply work it into my macros. But I do love eating healthy – it’s a lifestyle for me now.
10. Which physical feature you are most proud of?
My hamstrings/glutes. A close second would be my shoulders.
11. What supplements do you use if any? If not, why not?
- iForce whey Protean – Red Velvet Cake flavor
- Creatine
- Beta Alanine
- BCAAs
- Pre-workout for energy sometimes
- Casein at bedtime
12. Favorite Bodybuilders, models, or athletes?
Jamie Eason, Toni West, Shannon Meteraud, Cory Everson
13. Do you listen to music while you workout?
Definitely when I am doing my cardio – I have a variety of music on my mp3 – Pink, Five Finger Death punch, Adele – just to name a few.
14. Who inspires you most?
My son, Dalton. I am very proud of him; he is 21 years old and is currently serving his country in the US Air Force.
15. If you never got into this sport, what do you think you’d be doing?
I’d probably be interested in horses as a hobby. My husband and I used to do a lot of horseback riding.
16. Any childhood dreams you’re currently working toward?
Well this is not a childhood dream, but my current goal is to place top 3 at the IFPA Yorton Cup Championships!
17. Any hobbies you like to do?
Fitness is pretty much my life! lol I enjoy just going to the gym and training with my husband.
18. List one random fact about yourself your readers might not know.
My husband and I sing at our church for special occasions.
19. If you could change one thing about your physique what would it be?
I want wider, thicker lats!
20. What last 3 tips would you give to our readers to reach their fitness goals?
1. Set your goals and draw out a path to reach them
2. Be consistent – with your diet and your training. It will pay off!
3. When you meet a goal, reward yourself (not with food, but maybe a new pair of running shoes)
21. Anyone you want to thank for your success?
I have so many people I need to thank. First of all, I thank God that I am healthy and able to train and compete like I do; without Him, I would be nothing.My husband is my biggest supporter and I appreciate him so much!
A big thank you to my sponsor, iFORCE Nutrition, who provides me with great products – check them out at www.iforcenutrition.com.
Last, but definitely not least – Cliff and Katie Wilson of Team Wilson. I came on board with Team Wilson in March this year and by July I had earned my Pro Card! They are invaluable to me.
22. Do you have a favorite quote?
“It is God who arms me with strength and makes my way perfect”
23. Where can our readers reach you?
- Facebook: https://www.facebook.com/kbbolen
- Twitter: @brickhouse0522
- Bodyspace: http://my.bodybuilding.com/
- Interview: Blog Talk Radio
Directlyfitness Team
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Wow where I want to be eventually!
Thanks, Kara!