Kim Lyons doesn’t hold back

By Sandy Braz WORKING OUT “I do a lot of functional training with combination movements,” says Kim. “I keep my heart rate up for the entire workout by adding in one- or two-minute drills like walking lunges or step-ups.” Living in Hermosa Beach, California, Kim says, “Sometimes I’ll skip the gym and do all my training outside on the beach or in parks just to keep it fun and creative. I never get bored with working out!” KEEPING IT CLEAN This former trainer on NBC’s The Biggest Loser says her diet hasn’t changed much since her days on stage as a competitor. “I keep it simple,” she says. Here are five rules she lives by: 1. Eat foods in their natural state. Avoid over-processed food. “Your body doesn’t know what to do with it!” 2. Eat every three hours. “If I have a really long day and I’m more active my calories match my activity level.” 3. Always eat balanced snacks and meals. “Eating carbs, fats and protein in every meal keeps your blood sugar levels from spiking and crashing. This controls cravings and energy levels.” 4. Drink Water. “I don’t drink sugary, chemical drinks,” says Kim. “Diet soda is a chemical nightmare along with the coffee drinks full of sugary calories.” 5. After 3 p.m. make veggies your carbs. “I’ll have oatmeal, whole-grain bread, brown rice, fruit and quinoa early in the day and salads and steamed veggies later in the day.” Kim’s guilt-free, bake-free brownies Ready in 1 hour • Makes 6 servings • 1 packet high-fiber apple cinnamon oatmeal • 1/3 cup ground flaxseed • 1/3 cup protein powder • 1/4 cup water • 1/4 cup natural crunchy peanut butter • 2–3 tbsp organic raw cocoa powder Blend oatmeal and flaxseed into a fine flour (Kim uses a personal blender, available at any major retailer). Toss ground oatmeal/flaxseed, protein powder, water and peanut butter into a ziplock bag and mush it around until it forms sticky dough. Refrigerate for about an hour then form into a small round loaf and slice into strips or bite-size chunks. Roll the pieces in the cocoa powder or crunchy flakes for some extra flavor. NUTRIENTS PER SERVING: Calories: 150, Total Fats: 9 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 5 mg, Sodium: 70 mg, Total Carbohydrates: 12 g, Dietary Fiber: 4 g, Sugars: 4 g, Protein: 8 g, Iron: 1 mg KIM LYONS’ MUSIC: Download the tunes on her iPod! 1. Fuel – Metallica 2. Time to Start – Blue Man Group 3. SexyBack – Justin Timberlake 4. Gimme More – Britney Spears 5. Low – Flo Rida 6. Don’t Cha – The Pussycat Dolls 7. Shake That – Eminem 8. In Da Club – 50 Cent 9. Hollaback Girl – Gwen Stefani 10. Boom Boom Pow – Black Eyed Peas Kim Lyons’ playlist is sure to get your workout rocking. Pump up your routine with her top 10 favorite workout songs! Photography: Stewart Volland, Hair and Makeup: Nancy Jambazian, Stylist: Julia Perry, Swimsuit: L*Space