BMR Sponsored Athlete & Fitness Model Kerri Hayes Talks With

How did you get started with fitness?

My parents brought me up in a very healthy environment from the beginning. We never had any processed foods in our home, and sweets were reserved only for special occasions. I’ll admit I wasn’t a very athletic child growing up. It was only when I turned 14 that I started taking an interest in weights and training. My brothers had some weight equipment in our basement and I would often go down there to watch them train. I started lifting weights when I was about 18, but was basically clueless as to what to do, so I would spend hours just doing cardio and abs. I then started reading fitness magazines and would try the diets, different training routine’s and slowly saw my body starting to change. And I loved it!

Eventually, I made some friends at my gym who taught me how to correctly use the equipment, proper body form etc, and I have been on this journey ever since!

Where does your motivation come from?

A lot of my motivation comes from looking through Oxygen Magazine & Muscle & Fitness, and seeing all the amazing bodies of so many women that I really admire. Nothing gets me more inspired to get in the gym and workout like seeing Erin Stern or Ava Cowan and their flawless figures in a magazine, it makes me say, if they can do it, then so can I! It also comes from the need to better myself and improve on something that I do have control over. Life has many ups and downs, and things that you can’t control, however you can control how your body looks by correctly dieting and getting in the gym every day!

I like to set goals for myself and seeing those goals through. Nothing gives me a bigger high then attaining what I set out to accomplish.

What workout routine has worked best for you?

I like to switch up my routine about every month. I do this to avoid training plateaus by changing the days I train and the order of exercises I do.

Monday: Chest/Tris

  • Flat Bench 3×12
  • Incline DB press 3×12
  • Pushups on half ball 3×15
  • Cable flyes 3×12
  • Rope tricep extension 3×15
  • Dips 3×20
  • Tricep kickbacks 3×12

Tuesday: Hamstrings/Glutes

  • Leg Press 4×12
  • Hip extensions: 3×12
  • 1 legged deadlifts 3×12
  • Lunges 3x 20 steps
  • Weighted Step ups 3×10
  • Leg curls 3×12

Wednesday: Back/Biceps’s

  • One arm dumbell rows 3×12
  • Dumbell reverse flyes 3×12
  • Lat pulldowns 3×12
  • Chin-ups 3 x 10
  • Weighted back extension 3×10
  • Close grip barbell curls 3×12
  • EZ bar preacher curls 3×12
  • Standing hammer curls 3×12
  • Standing straight bar cable curls 3×12

Thursday: Shoulders

  • Drop set dumbell side raise 3x 25
  • Seated military press 3×12
  • Barbell upright row 3×12
  • Dumbell front raises 3×12
  • Low cable rear raises 3×12

Friday: Plyometrics

  • Weighted Squat jumps 4×15
  • Drop jumps 4×10
  • Split squat jumps 4×15
  • Lateral hurdle jumps 4×10
  • Double leg vertical power jump 4×10

Sat: Glutes/Hamstrings

  • Sumo squats 3×12
  • Stiff legged dead lifts 3×12
  • Stability ball leg curl 4×12
  • Butt blaster machine 3×15
  • Thigh abductor (drop sets) 3×30

Sunday: Rest

  • Rest & recuperate

If you have to pick only 3 exercises, what would they be and why?

  1. Walking Lunges – Makes me work up a good sweat and is great for toning my legs, glutes and thighs. There are also a number of ways you can do lunges to target all of your muscles in your lower body.
  2. Pushups – One of the great things about pushups is that you can literally do them anywhere and they tone up your chest, shoulders and tricep’s.
  3. Crunches – There is nothing sexier on either man or woman than a nicely toned and trimmed waistline.

What is your diet like?

Basically from January through October I am on a very clean diet; low carb, high protein, and some healthy fats. With the occasionally cheat meal. Thankfully I have never had the taste for junk food or candy, so eating healthy really is a part of my lifestyle. If I’m training for a show I will gradually cut down on my carbs. During the months of November and December I eat healthy but I’m just not dieting and will allow myself a cheat meal or two on the weekends.

Sample Diet:

  • Meal 1: 1 cup of egg whites, 1 egg yolk, 2 oz of lean ground turkey, 1/3 cup of oatmeal, 2 tbsp ground flax and ½ a scoop of PROTELUX 360° Strawberry protein powder mixed in the oatmeal
  • Meal 2: 4 oz grilled chicken on a spinach salad, 1 tomato, 1 oz. of avocado or 6 almonds
  • Meal 3: 4 oz grilled chicken, ¼ cup brown rice, and 1 cup of broccoli or asparagus
  • Meal 4: 4 oz of tilapia, 1 cup of broccoli or asparagus
  • Meal 5: Blueberry smoothie ¼ cup frozen blueberries, 1 ½ scoop of BMR Sports Nutrition PROTELUX 360° chocolate , L-Glutamine and BCAA’s, ½ cup of egg whites, a touch of vanilla extract and cinnamon for added taste
  • Meal 6: 4 oz. of orange roughy, ¼ cup of baked sweet potato, ½ cup of spinach

“If I get hungry again before bed, I will either have egg whites or a scoop of BMR Sports Nutrition PROTELUX 360° protein with a little water and a few almonds

When trying to cut down do you prefer to use HIIT or just normal cardio?

BOTH! It really depends on my mood for the day. I find that both work equally when I need to trim down. My favorite cardio when trimming down is to run the bleachers at the local high school stadium. It’s a great overall cardiovascular training and it really gets my legs toned up and leaned out.

What is your supplementation like?

Upon waking I will take 1 tbsp of liquid L-Carnatine, after eating breakfast I will take some omega 3’s, acidophilus, CLA, Milk thistle extract, green tea extract, Vitamin C and a whole food multivitamin. On Cardio days I use fat burner Tartarus. Pre-workout I use 3 scoops of BMR Sports Nutrition ANIMUS, it gives me a great pump without the jitters, during and post workout I will sip on some PROTELUX 360° with water to speed my recovery and reduce muscle breakdown.

Favorite fitness athletes?

There are so many that I admire, but to name a few: Amanda Latona, Ava Cowan, Jennifer Nicole Lee, Erin Stern, Samantha Baker and Jodie Minear

Favorite Quote?

“Success must be felt within before it can be seen on the outside.” – Unknown

Photography: Neil Jou