Meet Sporto's other half...WNBF Figure Pro Kera Harle

[Keramich21]

After many suggestions, and success from my first figure show I thought I should start one of these to officially introduce myself on the boards

My name is Kera and I am the girlfriend of the infamous "Sporto" aka IFPA Pro Tommy Jeffers.....

I decided to compete in figure about a year ago when I was motivated by the girls that I watched at Tommy's shows last year. I also thought it would be a great way for Tommy and I to share our love for competing.

My first show was the NANBF Mid America Pro-Am this past weekend, Aug 2, 2008. I think I surprised everyone...even myself...when I ended up winning not only my class, but also the overall for my WNBF Pro Card!

As a fellow "Team Norton" teammate said to me today "there are now two pros in the family!" It is so wierd to hear that!

My next show is 6 short weeks away, this time in the OCB. (Mr/Ms Natural Indiana) My goal for the next 6 weeks is to lean out a little more in the legs and to perfect my posing more and more every day

Looking forward to interacting with you, posting workout success, tips, ask and answer questions, and meeting some new friends along the way! Lets motivate eachother to bodybuilding and figure success!!
__________________

[leanTXmuscle]

Let me be the first on this thread to say "Congrats!!" Winning your first show and getting a Pro Card to boot! Obviously you are destined for some great things to come. Best of luck to you!!!!

[Keramich21]

Warmup: 5 minute walk to gym (yeah i live that close its awesome!)

Barbell Squats -
15x115
15x125
14x135
12x135

super set with:

Calf Raises (on 45 degree Leg Press) -
15x90
15x110
15x110

Isolated Leg Extensions -
10x40 (each leg)
10x40
10x40

super set with:

Glute Machine -
10x80 (each leg)
10x80
10x80

Stiff Leg Deadlifts (with toes pointed slightly out) -
15x70
15x70
15x70 (butt shaking sooooo bad!!)

super set with:

Standing Calf Raises (Machine)
12x115
12x115
12x115

Treadmill Lunges (to burnout)
5 minutes
3% Incline
1 mph

Cooldown: 7 minute walk home (took a little longer cuz my legs were like JELLO!!)

Macros: (REfeed)
Protein: 120
Carb: 170
Fat: 30

Weight: 103.5

This was one of the best leg workouts I have had in a while! Still on the adrenaline rush from the weekend!!!! Felt great to be able to push semi decent weight despite being 11 weeks into a diet Definately going to be feeling it the next couple of days...

[Keramich21]

Originally Posted by leanTXmuscle

Let me be the first on this thread to say "Congrats!!" Winning your first show and getting a Pro Card to boot! Obviously you are destined for some great things to come. Best of luck to you!!!!

Thanks so much!!! Definately ready to make some waves on the figure stage!!

[fltallpaul]

As a fellow member of Team Norton and a huge fan of Tommy's I think its amazing that you are also competing. Obviously you already have had success and it sounds like its just the beginning.

Looking forward to watching you progress. I am also a little jealous of the team attitude you must have in your house...my only question is...does Tommy use the mirror more than you?

[kjhalter]

Hey Kera!!

I am also doing the OCB Indiana show. I am another member of Team Norton and look forward to meeting you. I believe we will also be competing together at the Midwest States show in Nov. Congrats on your win last weekend!!!!

Karen

[yzrider400f]

must be awesome to share this passion with your significant other..
i gotta get my girl to compete

[Keramich21]

Originally Posted by fltallpaul

As a fellow member of Team Norton and a huge fan of Tommy's I think its amazing that you are also competing. Obviously you already have had success and it sounds like its just the beginning.

Looking forward to watching you progress. I am also a little jealous of the team attitude you must have in your house...my only question is...does Tommy use the mirror more than you?

LOL!! Actually no...he's not like that...only when he's practicing his posing which hasnt been any time recently cuz hes not competing this year Although every once in a while ill catch him pulling a front double bi

[Keramich21]

Originally Posted by kjhalter

Hey Kera!!

I am also doing the OCB Indiana show. I am another member of Team Norton and look forward to meeting you. I believe we will also be competing together at the Midwest States show in Nov. Congrats on your win last weekend!!!!

Karen

Hi Karen!!

Thanks!

Yes! Layne has mentioned you a few times in conversation I also remember seeing you compete last year at those shows because Tommy did them too!

Looking forward to meeting you as well. Are you going to be in the short class with me? or in the middle?

[Keramich21]

Originally Posted by yzrider400f

must be awesome to share this passion with your significant other..
i gotta get my girl to compete

We really do enjoy it It's nice to finally be able to understand what he is going through when he's dieting...because I have now experienced it...Makes things tough sometimes but we always work through it

Has your girl been to a lot of shows? Seeing shows for me was a huge motivator in my desire to compete...Maybe that will help light a fire in her as well

[TigerStealth]

Congrats on winning your pro-card at your first ever competition! I have my first competition coming up real soon (OCB Mid atlantic on August 23) and I am also a Team Norton member. You looked great on stage...in your pics you can just see the confidence in your poses. I hope to display confidence like that at my show. Keep training hard!

--Joe

[yzrider400f]

Originally Posted by Keramich21

We really do enjoy it It's nice to finally be able to understand what he is going through when he's dieting...because I have now experienced it...Makes things tough sometimes but we always work through it

Has your girl been to a lot of shows? Seeing shows for me was a huge motivator in my desire to compete...Maybe that will help light a fire in her as well

She is interested.. she attended two shows that I did this spring and liked the figure stuff a lot. We hit the gym together every now and then and she definitely has some potential. I made her watch the figure episode of inside the life with Isabel LOL. if only i could get her on a good diet

[Keramich21]

Originally Posted by TigerStealth

Congrats on winning your pro-card at your first ever competition! I have my first competition coming up real soon (OCB Mid atlantic on August 23) and I am also a Team Norton member. You looked great on stage...in your pics you can just see the confidence in your poses. I hope to display confidence like that at my show. Keep training hard!

--Joe

Hey Joe!

thanks and good luck to you in a few weeks!

My confidence came a lot from flat out practicing my posing every night...and I mean EVERY Night...I always made myself pose and as a reward, I would get my last meal It seemed to work well...Isabel also helped me immensely with body placement. The other half of the confidence came from my experience competing and being in front of a crowd...I guess 13 years of cheerleading and gymnastics is still paying off in some regards

HAVE FUN!!

[Keramich21]

Originally Posted by yzrider400f

She is interested.. she attended two shows that I did this spring and liked the figure stuff a lot. We hit the gym together every now and then and she definitely has some potential. I made her watch the figure episode of inside the life with Isabel LOL. if only i could get her on a good diet

Thats great! Well maybe she will come around and if not...then at least she enjoys it with you and is supportive...

[kjhalter]

Originally Posted by Keramich21

Hi Karen!!

Thanks!

Yes! Layne has mentioned you a few times in conversation I also remember seeing you compete last year at those shows because Tommy did them too!

Looking forward to meeting you as well. Are you going to be in the short class with me? or in the middle?

I'm 5'5" so I will prob be in the tall class. That is what I was in last year in Indy. So we can cheer each other on from backstage.

[Keramich21]

Abs/Cardio

Warmup: 5 min walk to the gym

Buso Ball Crunches - 2 sets
Incline Oblique Crunches w/twist - 2 sets each side x25lbs
Decline Leg Lifts - 2 sets

Stairmill - Moderate Intensity - 30 minutes
Treadmill - Incline 5%, 3mph - 15 minutes

Cooldown: 5 min walk home

Pretty easy day today...no weights...legs are tore up from yesterday But feeling great...Full and hard from yesterdays refeed..

[cmamath13]

Congrats! I guess you didn't want to waste any time as an amateur!

[str8flexed]

Originally Posted by kjhalter

I'm 5'5" so I will prob be in the tall class. That is what I was in last year in Indy. So we can cheer each other on from backstage.

they can't put you both in the same class! i doubt your backs would fit onstage up there together

[fltallpaul]

Originally Posted by str8flexed

they can't put you both in the same class! i doubt your backs would fit onstage up there together

Wow what a suck up...they must be your clients....lol

[gator20jcl]

Me and my gf are doing this show as well. Its our first show for both of us. She's doin the novice maybe the open but she's taller than you. She should do well though already at 9.8% BF with this much time to go. Good luck!!

[Keramich21]

Originally Posted by cmamath13

Congrats! I guess you didn't want to waste any time as an amateur!

Thanks Yeah I guess you could put it that way I am going to do one more amateur show on Sept 13 in the OCB and then an OCB pro qualifier in November. I have to compete in the WNBF within a year to keep my pro status but I cant compete in any other organization if I do that...and I would much rather try for the IFPA anyways So we will see what happens and I wil go from there!

Originally Posted by str8flexed

they can't put you both in the same class! i doubt your backs would fit onstage up there together

MMMM That would make it interesting if we both made it to the finals...and that would mean another heart attack moment for you!!!

Originally Posted by fltallpaul

Wow what a suck up...they must be your clients....lol

How did you guess????

Originally Posted by gator20jcl

Me and my gf are doing this show as well. Its our first show for both of us. She's doin the novice maybe the open but she's taller than you. She should do well though already at 9.8% BF with this much time to go. Good luck!!

Thats great! It will be fun to meet you guys! WOW thats impressive...she will kick butt with that conditioning...thats awesome!

[kjhalter]

MMMM That would make it interesting if we both made it to the finals...and that would mean another heart attack moment for you!!!


I think that is one heart attack he would be proud to have!!

[Keramich21]

Lat Pulldowns -
15x75
15x82.5
15x82.5

superset with:

Seated Rows (with a twist) -
15x75
12x80
12x80

BB Rows
15x60
15x60
15x60

superset with:

Tricep Straight Bar Pushdowns (reverse grip) -
15x60
15x65
15x70

Chin-ups w/pause at top and bottom -
10xBodyweight
8xBodyweight

DB Rows to Tricep Kickback -
10x20 (each arm)
10x20

superset with:

DB Curls w/twist -
10x20
10x20

Rack Chins -
10xBodyweight+20
10xBodyweight+20

Cable Curl Pyramid to Burnout -
10x50
5x40
5x30
5x20
5x10

CARDIO -
35 Min LIT - upright bike

Macros:
130g Prot
120g Carbs
35g Fat

Weight: 103lbs


WOW!!! What an incredible lifting week! My body feels fabulous after my high carb levels from last weeks peak! I have been holding a lot of water and feeling a little soft because my body is trying to balance back out...It has definately been messing with my head..but I know it will pass...Workouts all week were very strong! I was finally pumped again throughout the ENTIRE WORKOUT thanks to my awesome VasoCharge and my adrenaline from the weekend! And I was able to lift decent weight with more hypertrophy sets all throughout the week!

5 weeks left until Showtime...TIME TO BRING IT!

[ben2285]

haha not bad, deciding you want to compete and then winning your pro card in your first show.. I thought once you are pro in WNBF you have to stay strictly within their shows though..

Tommy has good taste in women hah

[Keramich21]

Originally Posted by ben2285

haha not bad, deciding you want to compete and then winning your pro card in your first show.. I thought once you are pro in WNBF you have to stay strictly within their shows though..

Tommy has good taste in women hah

I can still compete as an amature in other organizations up until I compete in a Pro show in the WNBF (which I have to do within a year to keep my status). I am still going to go for my OBC shows this year like I had originally planned and then plan next year accordingly

....and thanks for the compliment

[yzrider400f]

kinda random but,
do you and Tommy usually hit the gym together?

[dogg74]

Welcome..and a big congrats on last weekends victory. You looked stunning. Go tear it up in your next show!

[ben2285]

Originally Posted by Keramich21

I can still compete as an amature in other organizations up until I compete in a Pro show in the WNBF (which I have to do within a year to keep my status). I am still going to go for my OBC shows this year like I had originally planned and then plan next year accordingly

....and thanks for the compliment

Gotcha.. So what if you go pro in OCB also, you think you'd stick with WNBF? I'm just curious cuz it seems a lot of people have issues with the WNBF.

You're welcome

[FigureAngel21]

Hi Kera! Congratulations on winning your pro-card in your first show! I'm competing over here in Germany. I know what you mean about cheerleading experience when it comes to being on stage however, I had to take some of the cheerleader in me 'out' because I was snapping my poses and transitions my first time on stage. I think it is really wonderful that you and your man can share such a passion for fitness! I wish you the best of luck in your next show & I'll be following along!

[Agostage]

Congrats on the win, good to have you on the boards.