The diet, workout, and the little things I did to prep for a bikini competition without a coach. "Die with memories, not dreams".

We asked our Angel Athletes Community what tips they had for women who are competing for the first time. Even if you’ve competed 20 times, you might still find these helpful. Please contribute to this list by commenting in the comments section of this blog. You never know who will find your unique tip helpful! Definitely hire a coach. Practice posing until that's literally the only thing you see when you close your eyes! Believe in yourself and truly understand the reason why you have chosen to compete Practice posing! aside from the normal practice - try without a mirror and record it from the judges angle :) it’s a really nice way to feel the movements and not depend on seeing it. Trust trust trust the process!! And don’t pee on your spray tan!! Always remember your why.... it’s a privilege to be able to compete and if it was easy everyone would do it Understand that hunger is expected. There will be hard days and there will be great days. Enjoy the process because it goes by fast. Get a coach you trust and feel comfortable asking questions. Be honest with your coach. Posing is crucial so get a posing coach in person or online. Utilize coffee and tea when you have cravings. Know that the scale will fluctuate but as long as you trust the process, you’ll be ready for the show! Training for a show is HARD...when you’re not training find time to relax, put your feet up, soak in a tub, smell calming essential oils...whatever helps you remain calm. The calmer you are, the better your body responds to fat loss (even when it doesn’t want to) Help your loved ones understand the process. And give people a heads up when it’s ‘not a good day’ Get your tan done by the show provider! Don't hide your hard work with a bad or off-colored tan! Also, bring a stack of cups or Angel's pee cup because your tan WILL smudge if you aren't careful! Practice posing, practice peeing in cups, find a coach that works for you or at least get an accountability buddy to keep yourself motivated, and 👏🏼 all 👏🏼 of 👏🏼 the 👏🏼 above 👏🏼Don’t forget that you are doing this for you! Let your hard work and confidence shine! For backstage, take a pillow, blanket, and even a full length mirror if you can. Backstage sucks sometimes! The floor is cold and hard, it’s crowded and smelly, and everyone is fighting for a mirror! Give yourself enough time to be 100% ready. -Start posing no later that 10 weeks out and video yourself without looking in the mirror. It feels way different to pose when you can’t see yourself -Trust your coach, but understand that this is an extreme sport and will require extreme sacrifice -Get a list of show day needs early and pack before peak week brain fog sets in -Pack everything in a rolling suitcase so you don’t ruin your tan. -Speaking of tan, get the pro tan overnight tan and do a first coat at home the day before you get your spray tan. -Make sure you pick out a suit that looks good on you and won’t clash with show backdrop. get the angel fabric sample, rub on a bit of self tanner and tape the fabric to your body and take some pictures. Things can look way different in pictures than in person. -Lastly- enjoy show day, there is nothing like your first show, that moment you step on stage 💃🏼💃🏼💃🏼 will never be forgotten. Don’t compare yourself to others!!! Trust you put in the work and ROCK IT on show day ! Your body is the most important piece! Of course a killer suit from ACB and good posing help show it off 😉 having a posing coach completely changed my stage presence. She was able to look at me from the judges’ perspective and gave me so much confidence! It’s the only extra that I sprang for and I’m so glad I did! Something to lay on back stage and a pillow, loose sweats cause it can be cold back stage, a robe, back up shoes, suit and jewelry. Also extra backs for earrings. Pump bands or weights they provide at venue but I like having my own I bring a small foldout chair to sit on backstage (lots of waiting around!) and a roller bag to carry my food and things so I don’t smudge my tan! 💗 Where do I begin! -Get ready to make sacrifices. Outings and social events might be put on hold, people may not understand it. Do it for you -It’s not easy: around 4-6 weeks out, you are in a battle with yourself, doubting your progress, hangry! -Practice practice and practice : soooo important; if you look like bambi on ice on stGe, you will not place well -Get a coach: don't train yourself - you need a second pair of eyes so that you don’t stress during the last weeks. -Look at past winners, gives you an idea what the judges are looking for -Look at MUAH/tans and reviews : so important for your overall look ( I don’t always pick the promoted artists) -OF COURSE get your suits from Angel Competition Bikini 💁🏼‍♀️ -HAVE FUN ❤️ Thanks to everyone who contributed and future contributions. If you would like to join our Angel Athlete Community click here.

When you see those fitness bikini models you probably wonder how they eat and train? Learn in this article exactly how to prep for your own competition!

How did Brooke accomplish a 22 week prep? It wasn’t done off of motivation or thinking about the end goal, it was taking each day as it came. If you truly love a sport, you’ll prep for however long that is needed. Find out how Brooke lost 37 pounds before she was ready to hit the stage and win Second Place overall!

IFBB Pro Julie Lohre shares how to do the bikini front pose. Find out how to pose for your bikini competition with this bikini posing guide

When I did my bikini competition prep in 2013 I prepped for it without a coach. Yes I, Steph Dorworth, a bikini contest prep coach, did not use a coach myself. The main reason was because I was doing it more for the fun experience. It gave me something to work toward and kept me strict and motivated to improve my physique. My goal was not to place- my goal was simply to have the guts to get up on stage in an itty, bitty bikini.

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.

This blog post covers all the basics you need to know to ace your first bikini competition prep. Find out how to diet and train most effectively for the bikini stage, what the bikini judging criteria looks like, what to bring on show day, and how to save money where possible.

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...

2019 Arnold Sports Festival

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?".

Have you ever considered competing internationally? @carolineofenstein_tcm won her IFBB Bikini Pro Card in February at her SECOND SHOW EVER!!!😱 How the heck did she do this?!?🙋‍♀️👏🙌 This is unheard of and amazing!! Read her story on our newest Angel Blog. Thank you to Caroline for being a guest blog on The Angel Blog by @angelcompetitionbikinis ! This blog will inspire you to keep reaching for your dreams. It will share details about international travel and why it's not necessary to follow the normal path to IFBB Pro. A great read for any aspiring athlete!

When you see those fitness bikini models you probably wonder how they eat and train? Learn in this article exactly how to prep for your own competition!

Learn how to calculate your bikini competition diet macros. IIFYM friendly approach for competitors and non-competitors! Learn from a 22 year veteran coach!

Disclaimer: I am in no way a nutritionist. These are made to my taste and caloric goals. Do what makes your body feel good. My meal plan is what works for me and might not work for everyone :) Find this weeks Meal Plan Here. Find this weeks Meal Plan Here. Previous Meal Plans:

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!

Some of us dream about standing in a spotlight in front of a crowd of people showing off all the hard work we’ve put in at the gym (and in the kitchen). Every year, more and more women are drawn to fitness competitions, each with her own unique reasons for getting up onstage. For some, it’s […]

A critical component for bikini contest prep is the food. It’s a super strict diet, but it’s also a lot of food. I’m never hungry, eating 5 meals a day,...

Bikini Competition Packing List…Your 12 week bikini contest prep is almost done. You’ve hit all your macros, you haven’t had any unprescribed cheat meals and you’re killing all your workouts.…

Bikini, Figure, Fitness, Women's Physique, Bodybuilding... find out the difference between physique divisions and which competition division is best for you

This is the 12 week workout program that I used to get in shape for my first NPC Bikini Competition. Every workout that I did is here, as well as diet and meal prep tips. This is a healthy approach...

Tip from a IFBB Pro: IFBB Bikini Pro Lindsey Waters Interviewed by IFBB Pro Mark Anthony ..Click here for Lindsey …

Prepping for a bikini competition is a great learning experience, regardless of how the show day itself goes. However there is one downfall to standing on stage in a tiny bikini...it may challenge your beliefs. Learn the case for Christian bikini competitors here.

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.