Show day can be stressful, make sure you’re prepared with these backstage must have items!
When considering competing in a bodybuilding competition, you might have a lot of questions from training all of the way to the tan and more. We have some of the questions here that you might be afraid to ask about bikini competition prep and have answered them to help give you more insight into the process of what co
On this weeks Facebook live we shared the first of a 4 part series on NPC Bikini Competitions- the most recent being how to get started entitled "So you want to compete?".
Embark on the thrilling journey of becoming a first-time bikini competitor with our comprehensive workout plan. Sculpt your dream physique, embrace your strength, and shine on the stage with confidence. Your guide to success awaits!
I am currently training for my 7th NPC Bikini Competition and have been receiving numerous inquiries from women who are considering competing in this sport. I have found that competing is an excellent way to test your limits, build discipline, and learn about your body, however it is not a commitment to be taken lightly. The decision to start training for a competition will impact all aspects of your life. No goal worth attaining comes without its fair share of trials, but if you do it right and commit 110% your life will never be the same. From contest preparation to show day, I’ve compiled a list of the top ten most important things you need to know if you are seriously considering competing. Gauge how long it will take you to get ready Consult with a coach, judge, or an experienced competitor and do an honest evaluation about how much work it is going to take for you to get stage ready. Competition prep meal plans range anywhere from 6 weeks out (if you are already very lean and stage ready all the time) to twenty weeks plus. The key indicator of being stage ready is your body fat percentage. The average American woman is 25-31% body fat according to the American Council on Exercise. Female athletes are typically 14-21% body fat. A bikini competitor is anywhere from 8-13% body fat. As a general rule of thumb for women, in order to show 6 pack abs, the body fat level needs to be <13%. Reaching this ballpark is the best way to gauge how long it will take to prepare for a show with the guidance of a coach. The other side of being stage ready is less concrete and slightly more complicated. Competing really takes an emotional toll on women between the constant critiquing of your physique, preparing to be judged solely on your physical attributes, and the rigid diet that has real effects on energy level and mood. If you are not in a good place emotionally and do not have a positive, comfortable relationship with your body, competing can do you more harm than good. For those with a positive body image and strong sense of self, a healthy dose of self-discipline can yield a rewarding and exhilarating experience. So be honest with yourself and assess if you can handle the physical and emotional states associated with the journey to the stage. Prepare to be lonely Before I started preparing for my first show, I had been eating very healthy and exercising regularly for 2 years straight, enjoying the occasional weekend indulgences like wine or pasta. When you start preparing for a competition (especially around 4 weeks out to your show), there is no cheating allowed and the occasional treats are completely off-limits. Regardless of the many temptations, you must stick to your meal plan to lose weight, become leaner and get in perfect shape for you competition. Many competitors feel isolated from their non- athlete friends and family members as restaurants and bars are typically avoided to stay on track for the stage. Depending on the interests of those closest to you, the preparation can be lonely where the hours you’re used to spend doing social activities are filled with hours in the gym. The results you will achieve will be 100% worth it, and the hard work will pay off, but there are real sacrifices to be. Competitions get expensive Coaching can cost upwards of $200/month. If you decide to use a personal trainer in addition to a contest prep coach, a single session can range from $50-$100. An off the rack suit suit starts at $150 where custom embellished crystal bikinis worn by bikini pro’s cost anywhere from $600 to $1000. Tanning at the show is typically upwards of $50, shoes are another $50, posing coaches’ range from $20-$50/hr, and supplements are not cheap either. In order to reduce these costs, you can purchase a previously worn suit online from the manufacturer or from a competitor looking to sell a suit. Another option is to purchase a plain suit and add the embellishments, connectors, and custom fitting if you are good with a needle and thread and/or know someone who is. Another way to save is to go to a stand-up tanning salons for a few sessions prior to the show to get as dark as the competition tanning company. Manage your expectations While with any competition, we all want to walk away with some hardware, you shouldn’t be upset if you don’t place at your first show. Although you’ll hear this over and over again, this doesn’t typically sink in with most first-time competitors. If you are going to compete, you have to appreciate the progress you’ve made in yourself without becoming fixated on the outcome of the judges final decisions. As long as you know that you gave it very best effort, you can walk on the stage proudly of what you have accomplished without worrying about how people are judging you. A realistic goal for a first competition is to look like you fit in with the rest of the girls on stage. If you go in expecting nothing and end up placing the aware will be that much sweeter. Competitions are very public First time competitors should be aware that competitions will change your google results forever. When you enter a competition your name ends of up results pages of several online magazines and websites as well as the sites of photographers taking pictures of all the competitors. If you have a sensitive job (i.e. teachers, etc.) this should be taken into account. Several competitors who compete use their first and middle names, others change their name entirely for competitions. While competing provides a more objective view of the human body, discretion should be used when posting progress pictures. Have fun! While you may not know many people before the show, the competition venue itself is a great opportunity to meet people and make friends who have similar goals and aspirations as you. Backstage can be crazy with people getting last minute spray tan touch ups, make-up, hair, suit adjustments, bikini bite (a skin safe glue to keep the suit in place), and all kinds of commotion. Going into it with a friendly attitude not only makes the experience fun, but gives you people to commiserate with, chat about prep strategies, and gives you a great sense of camaraderie that you missed when you were explaining to your friends and family why you were eating broccoli and chicken out of plastic baggie in the car the other day. Once it’s finally your time to present your hard work to the judges, you must own it. Appearing self-conscious, even if you feel it, doesn’t help and will only take away from the months of hard work you’ve invested in yourself. It is an exhilarating experience being on the stage especially if you are well practiced in your posing, as your comfort level will show. Once you come off the stage, solicit feedback from the judges in a respectful manner to learn and ask questions about how you did and where you can improve. I placed 2nd at my first show and after the show I talked with the judges about how I placed and what I can do to improve for my next show. I learned that they found my suit distracting and that I wasn’t wearing the best color for my skin tone and had I selected a different suit, I would have placed 1st. Also know that looking good on stage isn’t the end all be all thing in life and that by the time you actually step foot on that stage, you have completed something that most people in their right minds would never even consider doing. Your hard work and discipline deserve to be acknowledged so a pat yourself on the back! Avoid Post-Competition Rebound After months of taking yourself to your limit of fitness and health, it’s most likely been ages since you’ve had cheats. During my first competition prep, I found myself literally dreaming about donuts (I’m not even a big fan of donuts) but your body starts craving food like you’ve never imagined. You will spend weeks strategizing and thinking about your post-competition meal and loosen up your diet for the next few days. Beware that falling completely off the wagon can happen so quickly. Some competitors gain 10-15lbs only weeks after their show by “rewarding” themselves with food. Be cautioned that this happens to most first time competitors and that you need to be patient and allow yourself to settle into the great feeling of eating healthy food most of the time for the days following your competition so you can continue on in eating healthy and avoid a serious rebound. Apply What You’ve Learned to Your Life Even if you never step on stage again, don’t let the lessons learned throughout this journey go out the window. It is advised to use this as an opportunity to learn and reflect on what worked and what didn’t. What foods gave you the most energy? When did you feel your best? Your worst? How did your body react? You don’t need a strict meal plan to benefit from the healthy habits picked up along the way. Working with what you’ve learned and adapting it into your normal everyday life makes the process worthwhile and supports a lifetime of good nutrition and health. About The Author: Christine Hronec is co-owner and the food scientist behind Muscle Gauge Nutrition a cGMP certified dietary supplement manufacturing facility based out of West Chester, PA and owner of Gaugegirl Training an online planning, training, and coaching service. Despite running two companies, she actively trains and competes as a Nationally Qualified NPC Bikini competition and manages a low-maintenance healthy lifestyle based on scientifically balanced nutrition, weight training, and cardio. For more information contact [email protected]. https://www.etsy.com/your/shops/NpcAngelBikinis/ s) on May 23, 2018 at 12:17pm PDT
The competitor who takes the win doesn't always have the best body. Learn how to prepare for a bodybuilding competition and perfect the details needed to give you the necessary edge.
By Tiffany Davis I am so excited to share my experience and tips for competing in a fitness competition after having 4 children! This month I competed in my very first bikini competition and immediately I was hooked! I have to admit, in the weeks leading up to the show I was extremely nervous. What if I couldn’t get lean enough? What if I couldn’t get comfortable with my posing? What if my c-section scar shows and affects my placing? What if I trip across the stage?! So many things ran through my mind and on many occasions, I honestly thought to myself, “What am I doing?!” My youngest child is 4 and my oldest is 13 so I also had to answer a lot of questions, “Mom, why are you eating like that?” “Mom, why are you always at the gym?” There were times it was very tough to muster up the energy to get to the gym after being Mom all day and helping to run our businesses. Not to mention being on a calorie deficit! But, I pushed through and I am so happy and proud that I did! Getting up on that stage was such an adrenaline rush and it felt amazing! Finally reaching that goal and overcoming all of the obstacles I faced to get there made it all worth it! My kids came to the show and cheered me on which made it even more satisfying. Here are a few tips I learned over my 9-week prep that will hopefully help other moms out there who are considering a competition! 1. RELAX - This is the number one piece of advice I can offer anyone who is currently in competition prep or considering a prep. I worked it up in my head for so long that it really started to affect my moods and my outlook on the whole process. Stressing about your body, your posing, getting on stage, or anything else is only going to make it that much harder to get where you want to be! Stress can lead to loss of sleep and cortisol build up which in turn can make it even more difficult to lose body fat and accomplish your best package possible. Follow your diet, get your training in, listen to your body, and just trust the process! I promise you will get to where you want to be. 2. EMBRACE your “Imperfections” – I have had 3 c-sections as well as subsequent scar minimizing procedures so I was extremely self-conscious about my lower stomach, where my suit would lay, and letting anyone see what I thought was just a hideous scar! But let me fill you in on a little secret I learned… Every single lady who will be on stage with you also has some kind of internal issue with her body! Whether it’s stretch marks, scars, or other perceived imperfections; we all have them and at times we are all insecure about them. Learn to embrace your body and your differences. Those so called “imperfections” are what make us all unique and beautiful. 3. DON’T compare yourself to other women – Especially other competitors! I know I was guilty of obsessing over other competitor’s bodies on social media. I would say to myself, “I am not that lean or that tall” or “These girls are much younger than me and/or don’t have kids, how can I measure up?!” But another thing I learned is not to worry about other women. I am not in competition with them, I am in competition with myself! My goal was to be the best version of ME and that is exactly what I did! Don’t get me wrong, I still didn’t feel completely satisfied in my appearance but I think in a way that is a good thing. Always looking for ways to improve and bring your absolute best will only make you physically and mentally stronger. 4. TELL YOURSELF “I deserve this” – As a mother, we tend to think that doing anything for ourselves is almost a little selfish and takes something away from our families, am I right?! However, this couldn’t be any further from the truth. Spending hours in the gym each week, meal prepping, and the whole process in general does take a lot of time and energy. But keep in mind, it is only temporary. It is not going to hurt our children in any way to take some time to do something for ourselves! It is so very important to have an outlet, whatever that may be. It helps keep our sanity and it shows our children that it is okay to care about your appearance and your health! Setting a good example for our children is one of the best things we can do for them. So, if you have always dreamed or thought about competing but felt bad or guilty about taking that time for yourself, just DON’T. You are worth it and you and your family will be so proud of what you accomplished! Click here to download our Angel Suit Buying Guide Click here to order your free Competition Suit fabric samples. Follow Tiffany on Instagram: @agirlsrighttoshoes Follow Tiffany's fashion: https://www.shopstyle.com/collective/Tdavis0811/42848286
OFFICIAL NPC BIKINI DIVISION RULES NPC MEMBERSHIP Each competitor must be a member of the NPC. …
When considering competing in a bodybuilding competition, you might have a lot of questions from training all of the way to the tan and more. We have some of the questions here that you might be afraid to ask about bikini competition prep and have answered them to help give you more insight into the process of what co
On this weeks Facebook live we shared the first of a 4 part series on NPC Bikini Competitions- the most recent being how to get started entitled "So you want to compete?".
Bikini, Figure, Fitness, Women's Physique, Bodybuilding... find out the difference between physique divisions and which competition division is best for you
One of the most important things to consider when ordering your competition suit is the back coverage. Angel Competition Bikinis offers 4 different back coverage options; The Pro Cut, The Brazilian Cut, The Moderate Cut, and The Figure Cut. Read on to figure out which cut is right for you. 4 Things to consider 1.Your leagues rules - the rules of back coverage differ greatly among the different leagues and states. Some leagues require 50% back coverage whereas some leagues have no rules at all. Talk with the show presenters or check the competition website for the rules of your league. If 50% back coverage is required, order the moderate cut. 2. Your glute measurement - this is the measurement around the biggest and fullest part of your butt. It is important to consider this when choosing your cut. The pro cut will look very different on 33 inch glutes and 39 inch glutes. We do not recommend ordering the pro cut if your glute measurement is above 38 inches, however if you really want to show off your assets, we won’t discourage you. 3. Your comfort level – this is an important consideration that is often overlooked. Remember that your family and friends and the entire internet may see your competition photos. If you are a little self-conscious of your back side, you should stick with the moderate cut or possibly the Brazilian cut. One of the most important parts of your stage presence is confidence, we want to make you the perfect suit that makes you feel on top of the world confident when you put it on. 4. Your experience – If you are competing on the national level stage, you most likely will want to go with the pro cut. For first time competitors, we do not recommend the pro cut. The pro cut is very revealing and can be overwhelming for your first show. It may be helpful to discuss your options with your coach or a current competitor. Here are examples of what the different cuts look like on stage. One of our most frequently asked questions is if the athlete should order the pro cut or the Brazilian cut. Below are 2 examples of the same athlete wearing both cuts at different shows. Click here to browse for your next suit!
If you are considering competing in a Bikini Bodybuilding competition, you are probably wondering what a typical day will entail.From training to nutrition, posing and more - there will be a lot to unpack here.Some things will be similar and other things will be different for each competitor, but we will touch on some
On this weeks Facebook live we shared the first of a 4 part series on NPC Bikini Competitions- the most recent being how to get started entitled "So you want to compete?".
Bikini Competition prep can be confusing. With this FREE guide you will learn how to become a bikini competitor from signing up, training, nutrition, costs, suits, tan, posing, and more.
Having round, tight glutes with a strong glute-ham tie is so crucial when being a bikini competitor. Of course it is important to bring a lean overall package when getting on stage but your back shot is what can make you stand out among the other competitors. It’s important to remember that having a “big butt” is different than having a stage ready booty. I thought since I’ve always had a bigger butt that this would be a piece of cake. WRONG. The picture on the left is my first progress picture ever, and the picture on the right is exactly one year later where I ended up taking my overall title. A WHOLE YEAR it took for me to mold, sculpt and round that booty. Patience is key. Your body is so complex and amazing. The things it can do are endless so when it comes to changing it it takes time. With that being said here are some of my favorite workouts and awesome tips for creating a round, tight and lean booty. My Glute Training Tips:1. Always activate your glutes before starting your workoutActivating your glutes are sooo important. Glute activation exercises wake up your muscles and allows them to work hard during the rest of your workout.I like to do this by taking a resistance band and putting it around my ankles. Then I’ll do bodyweight squats, side steps to the left and right, and toe taps to the front and back on both sides. 2. Keep your weight in your heels In almost all glute exercises I perform I keep my weight focused in my heels. This ignites your glute muscles, Where if your weight is focused more in your toes you ignite your quads. 3. Feel the burn and squezzzze Squeeze your glutes when coming up from a lift or when hitting the top of your lift. Ex: when doing kickbacks, squeeze your glutes at the end of your kick. When doing sumo squats squeeze when coming up and when you’ve reached the top. By doing this you should feel a burn. The best kind of burn Follow Jessica on Instagram for more tips and glute training videos: @jessdabaddest
There is a lot to learn as a first time bikini bodybuilding competitor. While it can be overwhelming at times and you will test your limits physically and mentally while training for a show, the discipline you learn is unmatched. Here we will go over 10 things that will help to make you stand out from your competition
I am currently training for my 7th NPC Bikini Competition and have been receiving numerous inquiries from women who are considering competing in this sport. I have found that competing is an excellent way to test your limits, build discipline, and learn about your body, however it is not a commitment to be taken lightly. The decision to start training for a competition will impact all aspects of your life. No goal worth attaining comes without its fair share of trials, but if you do it right and commit 110% your life will never be the same. From contest preparation to show day, I’ve compiled a list of the top ten most important things you need to know if you are seriously considering competing. Gauge how long it will take you to get ready Consult with a coach, judge, or an experienced competitor and do an honest evaluation about how much work it is going to take for you to get stage ready. Competition prep meal plans range anywhere from 6 weeks out (if you are already very lean and stage ready all the time) to twenty weeks plus. The key indicator of being stage ready is your body fat percentage. The average American woman is 25-31% body fat according to the American Council on Exercise. Female athletes are typically 14-21% body fat. A bikini competitor is anywhere from 8-13% body fat. As a general rule of thumb for women, in order to show 6 pack abs, the body fat level needs to be <13%. Reaching this ballpark is the best way to gauge how long it will take to prepare for a show with the guidance of a coach. The other side of being stage ready is less concrete and slightly more complicated. Competing really takes an emotional toll on women between the constant critiquing of your physique, preparing to be judged solely on your physical attributes, and the rigid diet that has real effects on energy level and mood. If you are not in a good place emotionally and do not have a positive, comfortable relationship with your body, competing can do you more harm than good. For those with a positive body image and strong sense of self, a healthy dose of self-discipline can yield a rewarding and exhilarating experience. So be honest with yourself and assess if you can handle the physical and emotional states associated with the journey to the stage. Prepare to be lonely Before I started preparing for my first show, I had been eating very healthy and exercising regularly for 2 years straight, enjoying the occasional weekend indulgences like wine or pasta. When you start preparing for a competition (especially around 4 weeks out to your show), there is no cheating allowed and the occasional treats are completely off-limits. Regardless of the many temptations, you must stick to your meal plan to lose weight, become leaner and get in perfect shape for you competition. Many competitors feel isolated from their non- athlete friends and family members as restaurants and bars are typically avoided to stay on track for the stage. Depending on the interests of those closest to you, the preparation can be lonely where the hours you’re used to spend doing social activities are filled with hours in the gym. The results you will achieve will be 100% worth it, and the hard work will pay off, but there are real sacrifices to be. Competitions get expensive Coaching can cost upwards of $200/month. If you decide to use a personal trainer in addition to a contest prep coach, a single session can range from $50-$100. An off the rack suit suit starts at $150 where custom embellished crystal bikinis worn by bikini pro’s cost anywhere from $600 to $1000. Tanning at the show is typically upwards of $50, shoes are another $50, posing coaches’ range from $20-$50/hr, and supplements are not cheap either. In order to reduce these costs, you can purchase a previously worn suit online from the manufacturer or from a competitor looking to sell a suit. Another option is to purchase a plain suit and add the embellishments, connectors, and custom fitting if you are good with a needle and thread and/or know someone who is. Another way to save is to go to a stand-up tanning salons for a few sessions prior to the show to get as dark as the competition tanning company. Manage your expectations While with any competition, we all want to walk away with some hardware, you shouldn’t be upset if you don’t place at your first show. Although you’ll hear this over and over again, this doesn’t typically sink in with most first-time competitors. If you are going to compete, you have to appreciate the progress you’ve made in yourself without becoming fixated on the outcome of the judges final decisions. As long as you know that you gave it very best effort, you can walk on the stage proudly of what you have accomplished without worrying about how people are judging you. A realistic goal for a first competition is to look like you fit in with the rest of the girls on stage. If you go in expecting nothing and end up placing the aware will be that much sweeter. Competitions are very public First time competitors should be aware that competitions will change your google results forever. When you enter a competition your name ends of up results pages of several online magazines and websites as well as the sites of photographers taking pictures of all the competitors. If you have a sensitive job (i.e. teachers, etc.) this should be taken into account. Several competitors who compete use their first and middle names, others change their name entirely for competitions. While competing provides a more objective view of the human body, discretion should be used when posting progress pictures. Have fun! While you may not know many people before the show, the competition venue itself is a great opportunity to meet people and make friends who have similar goals and aspirations as you. Backstage can be crazy with people getting last minute spray tan touch ups, make-up, hair, suit adjustments, bikini bite (a skin safe glue to keep the suit in place), and all kinds of commotion. Going into it with a friendly attitude not only makes the experience fun, but gives you people to commiserate with, chat about prep strategies, and gives you a great sense of camaraderie that you missed when you were explaining to your friends and family why you were eating broccoli and chicken out of plastic baggie in the car the other day. Once it’s finally your time to present your hard work to the judges, you must own it. Appearing self-conscious, even if you feel it, doesn’t help and will only take away from the months of hard work you’ve invested in yourself. It is an exhilarating experience being on the stage especially if you are well practiced in your posing, as your comfort level will show. Once you come off the stage, solicit feedback from the judges in a respectful manner to learn and ask questions about how you did and where you can improve. I placed 2nd at my first show and after the show I talked with the judges about how I placed and what I can do to improve for my next show. I learned that they found my suit distracting and that I wasn’t wearing the best color for my skin tone and had I selected a different suit, I would have placed 1st. Also know that looking good on stage isn’t the end all be all thing in life and that by the time you actually step foot on that stage, you have completed something that most people in their right minds would never even consider doing. Your hard work and discipline deserve to be acknowledged so a pat yourself on the back! Avoid Post-Competition Rebound After months of taking yourself to your limit of fitness and health, it’s most likely been ages since you’ve had cheats. During my first competition prep, I found myself literally dreaming about donuts (I’m not even a big fan of donuts) but your body starts craving food like you’ve never imagined. You will spend weeks strategizing and thinking about your post-competition meal and loosen up your diet for the next few days. Beware that falling completely off the wagon can happen so quickly. Some competitors gain 10-15lbs only weeks after their show by “rewarding” themselves with food. Be cautioned that this happens to most first time competitors and that you need to be patient and allow yourself to settle into the great feeling of eating healthy food most of the time for the days following your competition so you can continue on in eating healthy and avoid a serious rebound. Apply What You’ve Learned to Your Life Even if you never step on stage again, don’t let the lessons learned throughout this journey go out the window. It is advised to use this as an opportunity to learn and reflect on what worked and what didn’t. What foods gave you the most energy? When did you feel your best? Your worst? How did your body react? You don’t need a strict meal plan to benefit from the healthy habits picked up along the way. Working with what you’ve learned and adapting it into your normal everyday life makes the process worthwhile and supports a lifetime of good nutrition and health. About The Author: Christine Hronec is co-owner and the food scientist behind Muscle Gauge Nutrition a cGMP certified dietary supplement manufacturing facility based out of West Chester, PA and owner of Gaugegirl Training an online planning, training, and coaching service. Despite running two companies, she actively trains and competes as a Nationally Qualified NPC Bikini competition and manages a low-maintenance healthy lifestyle based on scientifically balanced nutrition, weight training, and cardio. For more information contact [email protected]. https://www.etsy.com/your/shops/NpcAngelBikinis/ s) on May 23, 2018 at 12:17pm PDT
Getting ready for a bikini competition is about much more than just dieting. It requires a dedicated and strategic workout routine that sculpts your body into the perfect stage-ready shape. Whether you're a beginner or have previously competed, this ultimate bikini competition workout plan will help you tighten, tone,
Instagram: @pattielyse_fitNorth Carolina NPC Bikini CompetitorTeam: Fit Ritch (Wendell, NC) Preparing to compete is both rewarding and challenging. I learned so much about myself during my 17 week preparation for my first NPC bikini competition. Those weeks are crucial-- if the plan isn't followed you miss the opportunity to bring the package that is truly your best. While these weeks are a challenge, I would argue that the highest level of commitment lies during the weeks when there is no show coming up in the near future... no coach asking for weekly progress photos. Your off season physique is REALLY YOU. You are not the 8-13% body fat-girl that you are on stage. This is the body your soul really lives within... the body you need to be proud of and confident in. I find the most fulfillment and gratification in my off season figure. When I'm not show prepping, I'm nailing hard workouts with heavy weight/trying different techniques, enjoying delicious foods, laughing it up, and living life. This is the time I want to be the most satisfied with my body. An off season workout/meal plan structure is important. My coach has put time and effort into my macro nutrient requirements/workouts, so I develop a plan to execute those expectations and guidelines. Every Sunday I prep my food for the week. While my food is baking in the oven or simmering on the stove, I sit down at the kitchen counter and plan my workouts and rest days based on what makes most sense for my schedule. A day when my to do list is overwhelming becomes a rest day, an evening out with a friend because a cheat meal day. When I put the time and effort into planning and I have a sense of accountability and ownership that doesn't exist otherwise. I can really sum up my thought on off season maintenance with just a few words For example, I've planned to go on vacation and enjoy food with little to no restrictions for a week-- but I also have my freezer packed with foods to prep when I get home that will keep me in line with my goals when vacation is over. I even have my gym clothes packed and ready to go so I can fall right back into a routine with ease. I strongly encourage you to take the most pride and dedicate the same passion to your off season body that you would if you were prepping for a competition. This is where life is lived, food is enjoyed, and strength is built. This is the body you will see in the mirror everyday whether a show is in your future or not. If you do have a show on the horizon, you've built a foundation that will lead to your best possible show physique.
Eating like a bikini competitor means eating clean, whole foods and working out. It's not about starving yourself, but about understanding what foods work best for your body.
Kara Corey is a Registered Dietitian and WNBF Bikini Pro.
When considering competing in a bodybuilding competition, you might have a lot of questions from training all of the way to the tan and more. We have some of the questions here that you might be afraid to ask about bikini competition prep and have answered them to help give you more insight into the process of what co
Thanks to all of the amazing athletes that contributed to this! We are in the works for a Competitor Hacks 2 and would love to hear yours! Post your hack/tip in the comments section of this blog for a chance to be featured. IFBB Bikini Pro Krystyna Boleslawski @teenibikini_ifbbpro NQ NPC Bikini Competitor Nicole Ferrier @nicoleannmarie_fit NQ NPC Bikini Competitor Elizabeth Lavaring @lavafitchick NPC Figure Competitor Jenna Fail @jenna_fail Angel Competition Bikinis Owner Karah Beeves @angelcompetitionbikinis NQ NPC Bikini Competitor Lauren Dannenmiller @laurendannenmiller NQ NPC Bikini Competitor Lacey Hill @laceyhill17 Angel Competition Bikinis Owner Lauren Beeves @angelcompetitionbikinis NQ NPC Bikini Competitor Ell Chapleau @elle_bfitbody IFBB Bikini Pro Karlee Garland @fit_karleej Thanks again to all of the athletes that contributed to this blog! If you have any other tips/hacks we left out let us know in the comments section below!
Show day can be stressful, make sure you’re prepared with these backstage must have items!
The competitor who takes the win doesn't always have the best body. Learn how to prepare for a bodybuilding competition and perfect the details needed to give you the necessary edge.
If you are interested in Bodybuilding Competitions and wonder what it would take, you are in the right place. Bodybuilding preparation does take time and there are different things that you would need to do prior and during in order to prepare for a show. Prepping for a bodybuilding show takes a certain kind of minds
Hey all! Any of us who follow bikini competitors on social media have seen the glamorous side of competing... The sparkly suits, the heels and jewelry, airbrushed makeup and competition tans. Those beautiful stage shots that make the average gym rat look like a bombshell fitness model. It all looks so magical.... Well, I recently competed in my first NPC bikini competition and LET ME TELL YOU... there is a not so glamorous, but slightly humorous side that those bombshells neglected to fill us in on. So let me do you a solid and give you the facts. Warning: Brutal honesty to follow... read at your own risk. FACT 1: You stink. bad. Your first layer of spray tan is applied the night before the competition. So from your final shower pre-tan until after the night show you do not get to wear deodorant. The chemicals in the deodorant will react with the spray tan and turn your pits green. Not cute. But don't worry, you aren't the only one smelling a little ripe by the time the night show rolls around. Embrace the odor as part of the experience. FACT 2: Pee splashes when you hover. So now you have this beautiful first coat of spray tan and they send you on your way and tell you not to mess it up. You have to pee. You hover over the seat .. and... well, we are all female here we know how it goes. You can't always count on a steady stream straight into the bowl and ANY splash will streak your tan. But don't worry.. they can fix even the worst of streaks.. trust me, I know. Thankfully, my girl Kim ( @kimberfit) Supplied me with cute little dixie cups with the bottom punched out. I'm sure if you use your imagination you can figure out how this party trick works. If I can give you one piece of advice... DO NOT FORGET THE DIXIE CUPS... or be prepared to suffer the humiliation of multiple trips to get your tan touched up . :) FACT3: Green eggs and.. hands? You can't wash your hands once you've been spray tanned ( See fact 2 above ) . But a girl's got to sanitize am I right? Those little sanitizing wipes are a life saver... and, like deodorant, they will turn your hands green. But don't worry.. look around you. All the girls have green hands.. and if they don't... eww? FACT 4: Shave allll the things I learned this the hard way. I shaved all of the normal areas but decided I didn't want to shave the not so normal areas.. ie: Back, butt, stomach... Well the spray tan tends to darken around all those little hair follicles and it really stands out. My legs and arms were perfect and on stage I'm sure no one could really tell the difference. But up close and personal you could see all those fine little baby hairs. So it comes down to personal preference... and the size of your hot water heater how much you decide to shave. My opinion: The smoother the better. And finally, in case you have read this and lost all enchantment with the idea of being a bikini competitor let me tell you what makes every second worth it: FACT 5: Meet your new BFF The instant camaraderie with the other competitors backstage was unlike anything I have ever experienced. These girls GET what you are going through. We are all tired, stinky, nervous and wearing WAY too much makeup. Oh ya, and we are all HUNGRY. But beneath all of that is a level of respect. We all worked hard to make it to this day. We toted our Tupperware meals to the family BBQ, skipped cake and ice cream at birthday parties, and stayed in on a Friday night to finish our cardio instead of going out with our friends. We sacrificed a lot to be on that stage and the day is finally here. I can't speak for every competitor, but there was ZERO pettiness or mean girl attitudes back stage. We all complimented each other, got glued and glazed together, cheered for whoever was on stage, took lots of pictures, exchanged IG handles and, FINALLY.. when the show was over, shared our cheat treats: Candy, cookies, homemade baked goods...it was all there. So, if you take one bit of advice away from this post I hope you remember to enjoy every second of show day. The good , the bad, the glam and the ugly. The day flies by so fast! But you may just find that you establish friendships that will last much longer than just show day. That, to me is the best part of being a bikini competitor. With love and spray tan, Krisi Instagram: @kfen_fit
Thanks to all of the amazing athletes that contributed to this! We are in the works for a Competitor Hacks 2 and would love to hear yours! Post your hack/tip in the comments section of this blog for a chance to be featured. IFBB Bikini Pro Krystyna Boleslawski @teenibikini_ifbbpro NQ NPC Bikini Competitor Nicole Ferrier @nicoleannmarie_fit NQ NPC Bikini Competitor Elizabeth Lavaring @lavafitchick NPC Figure Competitor Jenna Fail @jenna_fail Angel Competition Bikinis Owner Karah Beeves @angelcompetitionbikinis NQ NPC Bikini Competitor Lauren Dannenmiller @laurendannenmiller NQ NPC Bikini Competitor Lacey Hill @laceyhill17 Angel Competition Bikinis Owner Lauren Beeves @angelcompetitionbikinis NQ NPC Bikini Competitor Ell Chapleau @elle_bfitbody IFBB Bikini Pro Karlee Garland @fit_karleej Thanks again to all of the athletes that contributed to this blog! If you have any other tips/hacks we left out let us know in the comments section below!
Female bodybuilding prep is a rigorous, intense, and time-consuming process. This article will go over the training, nutrition, and lifestyle aspects of female bodybuilding. How to get fit for a competition is more than just a 12 week prep to cut and shred fat in order to be competitive. It takes a certain kind of dis
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If you're gearing up for a bikini competition and want to achieve a lean and toned physique, you're in the right place! Getting ready for a bikini competition requires discipline, dedication, and hard work, but with the right strategies in place, you can achieve your goals.
Kara Corey is a Registered Dietitian and WNBF Bikini Pro.
Are you wondering how to get a bikini beach body or win your IFBB bikini body building competition? If so read more on the blog...
Bikini Competition prep can be confusing. With this FREE guide you will learn how to become a bikini competitor from signing up, training, nutrition, costs, suits, tan, posing, and more.
The competitor who takes the win doesn't always have the best body. Learn how to prepare for a bodybuilding competition and perfect the details needed to give you the necessary edge.
For female competitors, one decision that's always been up in the air is whether it's necessary to get a professional manicure and pedicure or is an at home job just as good? We've provided a few tips for you to soak over and some inspiration, as you prepare for your next show! After all you want to feel beautiful insi
Read Karlee Garlands story on how she became an IFBB Bikini Pro in 2 years. She is wearing Angel Competition Bikinis Diamond Pro Competition Suit.
On this weeks Facebook live we shared the first of a 4 part series on NPC Bikini Competitions- the most recent being how to get started entitled "So you want to compete?".
We asked thousands of NPC Bikini and NPC Figure competitors and found these awesome tips. Thanks to our Angel Blog readers for your submissions! You are awesome, so many great tips! Thanks for reading! Click here to some of these beautiful ladies on stage.
