Fitness 360: Kendall Lou Schmidt, Model Instructor

Kendall Lou Schmidt isn't content to be fit. This bikini competitor and fitness model shares the fit life with everyone she comes in contact with as a group fitness instructor!

Kendall Lou Schmidt didn't grow up dreaming about a career in fitness. She says it all happened by chance, while she was paying more attention to school and sports. But in a short time, she has blossomed into a fitness model, personal trainer, and athlete, all while working during the day as a group-fitness instructor.

Schmidt started out following Tae Bo videos in her bedroom at age 12, dancing and kicking along with Billy Blanks. Then everything changed when she threw herself into a prep water polo team as a teenager. She started lifting weights and doing off-season conditioning to prepare for the season, and loved how it paid off the more seriously she—and everyone around her—took it.

"We devoted hours of our days to this team environment," Schmidt says. "I became conditioned with this group-exercise feeling."

Kendall Lou Schmidt Fit 360
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Many have felt that initial athletic thrill in their teen years like she did, only to watch it flicker and die. Not Schmidt. She just had to find for a new way to light the fire.

Finding Her Community

When an activity fills as much time as water polo did for Schmidt, it's hard to say goodbye to it when graduation day comes. "When I finished high school sports, I kind of had this hole in my life, and doing the stepmill or the treadmill wasn't filling it," she recalls.

On a whim, she stepped up to teach a spin class one day, and instantly knew she had found a niche. "I find my job to be incredibly rewarding and feel great satisfaction in helping my clients live healthier lives," she says.

On any given day, Schmidt will teach 1-3 classes. "Everything from yoga, pilates, Zumba, total body toning, boot camp, and silver sneakers—which is a chair-based class for elderly people," she says. "It gets me excited. Even on days I don't want to work out, I still know that as soon as I get there and see my members, I am going to be ready to rock, and I love it."

This schedule demands plenty of energy, but also takes a willingness to be flexible. If another trainer can't teach a class, she'll jump in. Sometimes Schmidt has to skip her own training, or bump it back a day, to make room for the people in the spin room or group studio.

"On a positive note, it's really helpful for me to get my cardio in a fun way," Schmidt says. "I mix up my training schedule frequently. I have a short attention span, and I get really bored. But it's good for your body to constantly do different things."

The Other Kendall Lou Schmidt

Finding time to train and teach other people to train is one thing. Finding the time, motivation, and discipline to prep for a bikini competition? That's another world entirely. It's no surprise that Schmidt sometimes talks about the two projects as if they are happening to two different people.

"People who know me really well, like the people who go to my gym, my clients and my friends, are always surprised to see my bikini-model alter-ego," she says. "At the gym, I have no makeup on and my hair is always up. They'll see a picture of me by chance, posed in a bikini on stage or in a photo shoot that's maybe a little sexy or whatever, and they're like, 'Oh my god!' It's kind of like my alter ego."




The opposite happens when she encounters people from the online community who only know her from the bikini pics on her Instagram feed. "They're a little bit surprised that I'm a bit of a tomboy, that I have no shame, that I am kind of a dork," Schmidt says. And make no mistake: She's not one of those bikini models who holds back in the gym in the name of maintaining the illusion.

"No, I'm not the sort of girl who says, 'I don't sweat, I sparkle,'" says Schmidt. "I do not sparkle. I sweat!"

Nutritional Regimen

Schmidt has done a number of bikini competitions, but says she "cheats" on her diet unapologetically. With the amount of calories she's burning in her day job, how could she not? Her desire to occasionally eat something naughty recently helped her unearth a serious health concern.

"Every time I ate outside of my strict diet, it made me sick," she says. "For a long time, I thought I was allergic to certain foods, because I would get a sore throat or inflammation, diarrhea, and skin irritation. It was hard to pinpoint the problem."



After undergoing a series of tests, Schmidt learned that she suffers from celiac disease, which affects the lining of the small intestine and makes you very ill if you ingest foods which contain gluten. This gave her a new level of awareness and sympathy for the people she knows who—whether or not they've been tested—say that eating a gluten-free diet makes them feel better.

"It's hard to diagnose, but there are a lot of people who say that gluten upsets them. It does upset me!" she says. "If not eating gluten makes somebody feel better, more power to them. Being gluten-free isn't going to hurt anyone, so if you like it, why not?"

Since her diagnosis, Schmidt has had to test piles of recipes to find a lineup that fits with her regimen and her palate. "I'll be honest and say that I've had a lot of flops!" she says. "Luckily a lot of manufacturers are coming out with all-purpose flour that is gluten-free, and it cooks just like regular run-of-the-mill wheat flour. You can make pretty much anything you can make with flour."

Breakfast: 7 a.m.

Egg Whites: 6 (scrambled with Sriracha)


Oat bran: 1/3 cup (with cinnamon and Stevia)


Snack: 10 a.m.

Protein powder: 1 scoop


Almonds: 10


Lunch: 12:30 p.m.

Pulled chicken: 4 oz.


Corn tortillas: 2


Roasted Brussels sprouts: 1/2 cup


Mini bell peppers: 4


Snack: 3:30 p.m.

Turkey satay skewer: 4 oz.


Baked yam: 3 oz.


Snack: 6 p.m.

Pork loin: 4 oz.


Medium Fuji apple: 1


Cashews: 0.5 oz


Dinner: 8:30 p.m.

Chicken or fish: 6 oz.

Or

Steak: 5 oz.


Kale: 2 cups


Shredded red and green cabbage: 1 cup


Red onion: 1/4 cup


Cilantro: 1 pinch


Dressing: Lime juice, liquid aminos, and rice vinegar


Snack: 10 p.m.

Nonfat Greek Yogurt: 1 cup


Defatted peanut flour: 1/4 cup


Stevia and salt to taste



Training Regimen

Schmidt is in the gym almost every day, for work and play. As a group fitness instructor she gets a lot of exercise while teaching classes, but she still strength trains 4-5 days a week at home or at the gym.

"I do days specific to muscle groups, like a day for my back and my core, or a day for my legs and my shoulders," Schmidt says. "I have to save time and keep the flow. I don't waste my life sitting still, watching the clock count down for my rest period to end"

Running man

Along with her bikini ambitions, she stays open to new athletic goals. She's currently training for her first half marathon, so running has become a big part of her cardio routine, although those runs are not included in the regimen below. She's mixing up intervals, short and intermediate runs, and of course those long prep runs.

Day 1: Shoulders
Teaching
1

Spin class

60 min.
Spin class Spin class
2

Vinyasa yoga

60 min.
Vinyasa yoga Vinyasa yoga

Training
1

Single-arm linear jammer

6 sets of 10 reps per arm
Single-arm linear jammer Single-arm linear jammer

2

Standing low-pulley deltoid raise

5 sets of 12 reps per arm
Standing low-pulley deltoid raise Standing low-pulley deltoid raise

Giant set
3
Standing Palms-In Dumbbell Press Standing Palms-In Dumbbell Press

Rear delt fly (suspension)

5 sets of 10 reps
Rear delt fly (suspension) Rear delt fly (suspension)

Front raise with plate

5 sets of 15 reps
Front raise with plate Front raise with plate

Leverage shoulder press

6 sets of 8 reps
Leverage Shoulder Press Leverage Shoulder Press

Day 2: Back, Biceps and Abs
Teaching
1
HIIT-format boot camp class HIIT-format boot camp class
2

Spin class

60 min.
Spin class Spin class

Training
Superset
1
Wide-grip/parallel-grip lat pull-down Wide-grip/parallel-grip lat pull-down

Slow-pace exercise ball crunch

4 sets of 30 reps
Slow-pace exercise ball crunch Slow-pace exercise ball crunch
Lat pulldown note: I use the straight bar with end handles attached to the lat cable.

Superset
2
Wide-grip straight-arm pull-down Wide-grip straight-arm pull-down
Exercise-ball straight-leg pull-in Exercise-ball straight-leg pull-in
Plank with legs on ball. Pike up with straight legs.

Superset
3

Wide-grip high row

4 sets of 12 reps
Wide-grip high row Wide-grip high row

Dumbbell bicep curl

4 sets of 15 reps
Dumbbell Bicep Curl Dumbbell Bicep Curl

4
Seated single-arm high-pulley row Seated single-arm high-pulley row

Superset
5

Seated cable row

3 sets of 15 reps
Seated Cable Rows Seated Cable Rows

Slow air bike

3 sets of 50 reps
Slow air bike Slow air bike
Seated cable row note: Pause 2 sec. at full contraction.

6
Standing single-arm cable rear-delt fly Standing single-arm cable rear-delt fly

Day 3: Legs and Shoulders
Teaching
1

Spin class

60 min.
Spin class Spin class

Training
Superset
1

Split squat with dumbbells

3 sets of 20 reps per side
Split squat with dumbbells Split squat with dumbbells

Push-up with feet elevated

3 sets of 20 reps
Push-up with feet elevated Push-up with feet elevated

Superset
2
Stiff-legged wide-stance barbell deadlift Stiff-legged wide-stance barbell deadlift

Dumbbell lateral raise

5 sets of 10 reps
Dumbbell lateral raise Dumbbell lateral raise

Superset
3

Barbell back lunge

5 sets of 8 reps per leg
Barbell back lunge Barbell back lunge

Dumbbell upright row

5 sets of 12 reps
Dumbbell upright row Dumbbell upright row

Superset
4

Front squat

4 sets of 12 reps
Front Barbell Squat Front Barbell Squat

Standing military press

4 sets of 12 reps
Standing Military Press Standing Military Press

5
Single-leg stiff-legged deadlift (Smith machine) Single-leg stiff-legged deadlift (Smith machine)

Superset
6

Leg press, hip-width stance

4 sets of 10 reps
Leg press, hip-width stance Leg press, hip-width stance

Leg press, wide stance

4 sets of 10 reps
Leg press, wide stance Leg press, wide stance

7

Arnold press

4 sets of 12 reps
Arnold Dumbbell Press Arnold Dumbbell Press

Day 4: Chest, Triceps and Abs
Teaching
1

Vinyasa yoga

60 min.
Vinyasa yoga Vinyasa yoga
2

Zumba

60 min.
Zumba

Training
Giant set
1

Incline dumbbell press

4 sets of 12 reps
Incline Dumbbell Press Incline Dumbbell Press

Dumbbell fly

4 sets of 12 reps
Dumbbell Flyes Dumbbell Flyes

Bent-knee hip raise

4 sets of 20 reps
Bent-Knee Hip Raise Bent-Knee Hip Raise

Giant set
2

Dumbbell bench press

4 sets of 12 reps
Dumbbell Bench Press Dumbbell Bench Press

Incline dumbbell fly

4 sets of 12 reps
Incline Dumbbell Flyes Incline Dumbbell Flyes

Cocoons

4 sets of 20 reps
Cocoons Cocoons
I do them right there on the bench so I don't have a get a mat.

3
Standing single-arm cable chest fly Standing single-arm cable chest fly

Superset
4

Close-grip barbell bench press

4 sets of 15 reps
Close-grip barbell bench press Close-grip barbell bench press

Reverse-grip triceps push-down

4 sets of 15 reps
Reverse-grip triceps push-down Reverse-grip triceps push-down

Day 5: Rest day
Teaching
1

Silver sneakers class

60 min.
Silver sneakers class
2

Pilates class

60 min.
Pilates class Pilates class
3
HIIT-format boot camp class HIIT-format boot camp class

Day 6: Total-body movements and plyometrics
Training
Superset
1

Barbell burpee

3 sets of 12 reps
Barbell burpee Barbell burpee

Pop squat

3 sets of 30 sec
Pop squat Pop squat

Superset
2

Running man

3 sets of 15 reps per side
Running man Running man

Twister

3 sets of 1 min.
Twister Twister

Superset
3

Overhead squat

3 sets of 10 reps
Overhead Squat Overhead Squat

Alternating renegade row

3 sets of 24 reps
Alternating Renegade Row Alternating Renegade Row

4

Lunge Supreme

3 sets of 1 min., 1 min rest between sets
Lunge Supreme Lunge Supreme

Superset
5

Turkish get-up

3 sets of 5 reps per side
Kettlebell Turkish Get-Up (Lunge style) Kettlebell Turkish Get-Up (Lunge style)

Cable rear-delt fly

3 sets of 15 reps
Cable rear-delt fly Cable rear-delt fly

Day 7: Rest day

Golf 18 holes or some other kind of recreation/recovery.


Supplementation Regimen

Schmidt uses protein powder in a lot of her recipes, but still makes room for the occasional shake as well. She keeps protein a top priority on most days, in every meal or snack. "If I can use protein powder in something I can bite and chew and eat, I get a lot more satisfaction out of it versus drinking a protein shake," she explains.



Rehydration and replenishing electrolytes are crucial to allowing her to thrive in her demanding fitness schedule. She needs to feel great after a workout, because she always has another coming! This is just one reason uses an intraworkout regularly to keep her body in the game.

Upon waking

AEN Liv Hybrid Weight-loss Powder: 2 scoops with 32 oz. water



Probiotic: 1 serving


Potassium: 99 mg


Vitamin C: 1000 mg


MSM: 1000 mg


DHEA: 25 mg


Pre-workout

AEN SteelEdge: 1 scoop


Intra-workout

AEN Intrabolic: 1 scoop with 32 oz. water


Post-workout

AEN Creatine RT: 1 scoop


Before bed

Glucosamine: 1500 mg


Chondroitin: 1200 mg


CoQ10: 300 mg


Vitamin C: 1000 mg


Calcium + D3: 600 mg


MSM: 1000 mg



Kendall Lou's Favorite Gym Tracks


Martin Garrix
"Animals"
Avicii
"Wake Me Up"
La Roux
"In for the Kill (Skrillex Remix)"
Nicky Romero & Krewella
"Legacy"
Martin Garrix
"Animals"
Avicii
"Wake Me Up"
La Roux
"In for the Kill (Skrillex Remix)"
Nicky Romero & Krewella
"Legacy"