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!
HOW I Won my Pro Card as a VEGAN!I am a Pro NFF bikini competitor and NPC Nationally qualified athlete. I did it all while being vegan. I'm not going to tell you that my diet is the best diet in the world and it might not be the best for everybody. I'm only going to share my experience with a healthy and compassionate lifestyle.WHY VEGAN?? I am Vegan for everything. I choose to live compassionately for the animals, for the environment, and for my health. Veganism is much more than a diet. It is a philosophy, a system of values, and a way of life.I fell in love with the sport of bodybuilding a few years ago and I wanted to compete to demonstrate what the body is capable of on a plant-based diet. I want to break the myths that vegans are weak and can't build muscle. I'm living proof that it is possible to be a successful bikini athlete while living a vegan lifestyle! Before I went vegan, I suffered from hypoglycemia, severe acne, and extreme fatigue. Within a year of going vegan, I was thriving and free from all my illnesses! This life-altering event inspired me to show others the benefits of a healthy diet and lifestyle. I want to share everything I have learned because I believe in veganism and the positive impact my choices have on my health, the environment, and the welfare of animals. Since January 2017 I have competed in three shows placing top 2 in all of them. March: NFF Overall Bikini Novice winner and Second place Bikini Open April: NPC Second place Bikini Open and Nationally Qualified June: NFF Overall Bikini Open Winner and Pro card winnerAll of these results have been in my first year of competing. I firmly believe that I did not succeed IN SPITE OF my vegan diet. I succeeded BECAUSE of my vegan diet. I never felt that being vegan would hold me back from my dreams and aspirations. In fact, I fell that this lifestyle has given me a purpose and allowed me to help others and inspire change. During prep I focused on eating a whole foods plant-based diet, except for condiments, protein powder, and a few packaged items. Top benefits of a vegan prep:1. Recovery and energy: When consuming a vegan diet, you will notice a difference because your body digests plant foods much easier than animal products. This means that the energy that was once spent digesting food is now spent on something else, like healing muscles. This helped me recover faster and make the best of my workouts. Prep is hard on the body no matter what type of diet you are on, but I noticed many people telling me that I always looked happy and energetic. I'm going to admit I did have my low days because I'm human, but in a six-month prep I can count the low days on one hand. I attribute my positive mood and energy to my plant-based diet. 2. Volume: You can eat a tremendous volume of food on a vegan diet!! Plant-based foods are much lower in calories so you can eat more of them. This helped immensely while getting closer to my shows. People are always amazed by the amount of food I eat. I already mentioned that plant foods digest easier so even though I'm eating a huge volume of food my tummy stays flat. I always feel my best, fuelled, and satisfied. 3. Micro Nutrients: A plant-based diet is very high in Micronutrients, vitamins, and minerals that are extremely important to keep our bodies healthy, especially in a caloric deficit. Let's talk about protein!The most frequent question I get asked is “Where do you get you protein?”It is not as difficult as many people think because all plant foods have some protein in them. It takes a little bit of practice and creativity to meet your personal protein goals/macros, but it’s very easy once you get the hang of it. Throughout my prep, I followed a higher carb, moderate protein, low-fat diet. I find this very effective with a vegan diet and it works the best for my body. I focus on eating a variety of colorful fruits and veggies. Variety is very important to me because each color represents a different micronutrient. I want to make sure that while in being in a caloric deficit I get all the vitamins and minerals my body needs and thrives on.My favorite protein sources are tofu, tempeh, peas, kidney beans, garbanzo beans, lentils, bean pasta, and dark leafy greens. It was very easy for me to prepare foods during prep because I am also a chef. I take great pride in the foods I prepare because I am confident I can make a difference by showing the world how delicious and healthy vegan foods can be.Here are some examples of what my meals look like: Click here for Natalie's Easy Low Fat Energy Bites recipe. Click here for Natalie's Healthy Vegan Buffalo Tempeh recipe. Click here for Natalie's Healthy Vegan Buffalo Tempeh recipe. Hopefully after hearing my story you might consider something new. As physique athletes we are already used to having to plan meals and limit certain food groups, which would make it very easy to transition to a vegan diet. If you are tired of the way you have always dieted, try something new. I am confident that you will love it because you will feel better, recover faster, and be able to eat way more food! If you ever need any food inspo or have questions you can go to my website FitVeganChef.comwhere I post healthy and delicious vegan recipes. You can also find me on Instagram @fitveganchef where I share what I eat in a day and tips to make meal prep quick, easy, and cheap. In 3 weeks, I will start my fourth bikini prep for this year, and I will be sharing my journey along the way. Thanks for reading my story! Photography credit: Richard G Martinez Photography and Absolutefotog
Someone came into my work yesterday, pointed at my stage picture on the wall, looked at me and then said,
The hardest part about being a bikini competitor can be to understand what the judges actually want to see in your physique. Angel Competition Bikinis is here to help with what we think the NPC judges are looking for in 2019. Please note that this blog reflects the opinions of Angel Competition Bikinis and is not associated the NPC. We can only make assumptions at what we think the judges are looking for by looking at historical data and trends. Shop all of Angel Competition Bikinis Sponsored Athlete's suits HERE. According to NPC News Online, these are the 7 things the judges look for when scoring the NPC bikini division. 1. A foundation of muscle which gives shape to the female body. 2. Condition - will vary depending on the division. Shop Ashley's Angel Pro Multi Color suit HERE. 3. Symmetry and Balance. 4. Overall physical appearance including complexion, skin tone, poise, hair, tan and overall presentation. 5. Full round glutes with a slight separation between the hamstring and glute area. Shop Mahsa's Hologram Red Suit HERE. 6. Small amount of roundness in the delts. 7. Conditioned Core. Things Bikini Competitors should NOT have: 1. Muscular density seen in a figure physique. 2. Squared glutes. 3. Muscle separation seen in figure competitors. 4. Graininess. 5. Striations anywhere. Your suit plays a huge part in your overall stage package. How? 1. A perfect fitting Angel Competition Bikini suit will accentuate your physique to its full potential. Read below to see how we accomplish this.2. A confidence boosting Angel Competition Bikini suit will help you stand out and catch the judges eye. Read here to see how we accomplish this. The photo below of Bikini Athlete Jodii Fox demonstrates how Angel Competition Bikinis showcase your physique the way we think the NPC Bikini judges want to see it. Shop Jodii's Angel Competition Bikini HERE. 1. The right amount of fabric covers her upper body to create a balanced shape. This is one of the most crucial parts to your suit. Whether you are an A cup or a DDD cup, you need adequate fabric to balance out your lower half. Click here to learn the best top size to order based on your physique. You also NEED a suit that has hidden pockets sewn into it to add or remove padding. As your physique changes over prep, your boobs change a lot too! All of Angel Competition Bikinis are made with this in mind and have hidden pockets sewn in with removable pads. Click here to order Angel Enhancers for maximum padding and cleavage. 2. Your bottom connectors need to lay on your hips to help accentuate the
Tip 1: Be consistent Transforming your body takes time. Being consistent with proper training and nutrition is the key to seeing muscle definition. Find a program, be consistent, and you will see results. Tip 2: Compound movements are your friend. Yes, crunches are alright but doing full body compound movements such as squats or dead lifts should be a staple in your training program. These full body exercises will develop overall muscle which will make your overall body composition better which means you will have more muscle definition. Remember there is no such thing as spot reduction. Tip 3: H2O Drink water!! A lot! The more water you drink the less water you hold. Tip 4: Diet
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?".
Tip from a IFBB Pro: IFBB Bikini Pro Lindsey Waters Interviewed by IFBB Pro Mark Anthony ..Click here for Lindsey …
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?".
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?".
Keep reading for all of my best tips for future NPC Bikini competitors!
Chandler's inspiring story on overcoming a destroyed metabolism, an injured knee, and a broken spirit. diet[ ˈdī-it ] NOUN - the kinds of food that a person, animal, or community habitually eats VERB - restrict oneself to small amounts or special kinds of food in order to lose weight My struggle with weight began around age 10 or 11. This was the year I entered 5th grade and for the first time noticed the girls around me starting to have shape to their bodies whether small or large, straight or curved. But as we all know, the world’s standard of beauty is recognizable early in life. Why don’t I have a pretty, flat stomach like all of my friends? Why do my blue jeans never fit right? They are always too baggy or too short! I play sports! I am active all the time! Why don’t I look “right”? I guess.. I need to.. go on a diet?” That’s right. Age 10 is where the battle began in my life. I spent the next several years going through developmental changes and wondering if there would ever be a day when I looked like the “pretty girls”, a day when one of the boys in our class turned and smiled at me. As an adult looking back, this process breaks my heart and as an educator, my heart breaks daily for other young children going through the same struggle. I stopped eating my favorite things at lunch. I didn’t always get to go out for ice cream with everyone else. I started running the hills around my house to kick start my efforts. Surely this would solve my problems in a jiffy! After all, I know none of my friends put forth effort into their physical health. But no… while I became increasingly successful in sports and while my performance thrived, I did not notice any difference in my physical shape. So began the high school years. This was a dangerous time when I went through dramatic mood swings over food. Some days I refused to eat dinner, determined to drop a few pounds. Other days… I binged on anything and everything I wanted out of spite. This was my new way of “dieting”. “Why does nothing work?!?! Why am I the only one trying and the only one who cannot seem to change my figure?!?!” We all had those friends who could throw down 4 slices of pizza and 2 bottles of coke every night with seemingly no consequences and we all also had “friends” or influential people in our lives who fed and manifested our insecurities. The amount of times I was labeled “fat” in high school by people close to me is appalling, especially for people who knew me during that time (because I was not fat). Junior year, I tried the Atkins diet for a while, which worked temporarily but eventually failed like everything else. When I went off to college I began to read about health and fitness for myself. Through various, unreliable resources on the internet, I decided if I could burn off more calories each day than I consumed, I would have to lose weight. New Diet… Commence!! And for the first time in my life.. SUCCESS! I went to the gym multiple times each day. Sometimes I would spend 3 hours working out, while making sure not to consume more than 800-1,000 calories. While I initially lost weight rapidly, I unknowingly destroyed my health and metabolism in the process. When I finally hit 138lbs, I jumped for joy but the journey did not end there. Sickness set in, my immune system seemed to have disappeared. I laid in bed for days before consulting the campus doctor. They informed me that I was not eating enough food for my body to function correctly and if I did not adjust my diet accordingly, I would seriously injure myself. “Okay,” I thought, “time for a new diet!” Click here to purchase a replica of the Angel Pro in your custom size. This time, however, the quality of food I ate seemed to have no impact. I gained weight rapidly, but this time it was not coming off. My metabolism was wrecked. With the increase in food consumption, I decided to start training for distance running events with my younger sister. We trained for half and full marathons in the 2 years that followed. While the physical feats were uplifting, I was shocked at how I looked post-marathon training. I was clearly healthy and physically fit, but no one would have guessed so by simply looking at me. I injured my knee badly in the 2013 OKC Memorial Marathon. With such a bad injury that prevented me from running again, all of my exercise and dieting attempts had left me with the following 2 things: 1. A destroyed metabolism 2. No means of cardio-vascular exercise A depression set in like no other. I did not want to be around anyone. I felt like I had lost all control over my personal health. My boyfriend at the time (now, fiancé) had just opened up his first Nutrishop location. During a random summer visit to his store, I ran into a man who coached bikini competitors. I was immediately enthralled. Why? Because this sport was different than anything I had ever seen before! These women looked beautiful, and healthy, and STRONG! I looked at this stranger and told him “I want you to train me.” To which he replied “haha okay. It is quite a process” and brushed off the conversation. Two weeks later I called the same trainer on the phone and asked who to make my check out to. While we met up and had several conversations about training, I am not sure either of us were convinced of an end result. But I thought, “Hey, If I can look half as good as those girls and never step on a stage, I will be thrilled.” Click here to purchase a replica of the Crystal Firework in your custom size. Click here to purchase a replica of the Angel Pro in your custom size. The “diet” my coach wrote for me changed my life. There was SO MUCH FOOD!! It took my 3 or 4 weeks to even finish all of the food that I was supposed to eat each day. “But wait a second… I’M LOSING WEIGHT?.. what is happening?!” Building up my body, discovering strength and understanding the power food could provide me saved my life. For the first time since age 10, I did not really have to use the word “diet”… instead, it was just a meal plan. I was not depriving myself. I was not starving. It was just an intentional plan for how to fuel my body. The next 9 months were shocking to say the least. I transformed the shape of my body, competed in my first bikini competitions, then spent the following 12 months restarting the process, building more muscle and cutting back down for my second show season where I not only placed 2nd, but qualified for and competed at the national level. I can guarantee that if someone had told me where I would be 3 or 4 years ago, there is no way I could have believed it in my wildest dreams. Toss the diet! Forget the starving. Treat your body like the temple it is and it will reward you. Click here to purchase a replica of this Angel Pro in your custom size. I am forever thankful that someone took me from “diet” to “meal plan” before it was too late. My wish for girls out there is that they all might experience this phenomenon sometime in their life. That they may realize the power food provides, that they might strive for health over the meaningless and degrading number on their scale. That they might feel strength in their own skin, empowered by what their bodies can do! We were created for so much more than we realize, and our beauty is measured by so much more than the number on the scale or the calories we consume. Eat enough good food, then use it to fuel your body & change the world.
HOW I Won my Pro Card as a VEGAN!I am a Pro NFF bikini competitor and NPC Nationally qualified athlete. I did it all while being vegan. I'm not going to tell you that my diet is the best diet in the world and it might not be the best for everybody. I'm only going to share my experience with a healthy and compassionate lifestyle.WHY VEGAN?? I am Vegan for everything. I choose to live compassionately for the animals, for the environment, and for my health. Veganism is much more than a diet. It is a philosophy, a system of values, and a way of life.I fell in love with the sport of bodybuilding a few years ago and I wanted to compete to demonstrate what the body is capable of on a plant-based diet. I want to break the myths that vegans are weak and can't build muscle. I'm living proof that it is possible to be a successful bikini athlete while living a vegan lifestyle! Before I went vegan, I suffered from hypoglycemia, severe acne, and extreme fatigue. Within a year of going vegan, I was thriving and free from all my illnesses! This life-altering event inspired me to show others the benefits of a healthy diet and lifestyle. I want to share everything I have learned because I believe in veganism and the positive impact my choices have on my health, the environment, and the welfare of animals. Since January 2017 I have competed in three shows placing top 2 in all of them. March: NFF Overall Bikini Novice winner and Second place Bikini Open April: NPC Second place Bikini Open and Nationally Qualified June: NFF Overall Bikini Open Winner and Pro card winnerAll of these results have been in my first year of competing. I firmly believe that I did not succeed IN SPITE OF my vegan diet. I succeeded BECAUSE of my vegan diet. I never felt that being vegan would hold me back from my dreams and aspirations. In fact, I fell that this lifestyle has given me a purpose and allowed me to help others and inspire change. During prep I focused on eating a whole foods plant-based diet, except for condiments, protein powder, and a few packaged items. Top benefits of a vegan prep:1. Recovery and energy: When consuming a vegan diet, you will notice a difference because your body digests plant foods much easier than animal products. This means that the energy that was once spent digesting food is now spent on something else, like healing muscles. This helped me recover faster and make the best of my workouts. Prep is hard on the body no matter what type of diet you are on, but I noticed many people telling me that I always looked happy and energetic. I'm going to admit I did have my low days because I'm human, but in a six-month prep I can count the low days on one hand. I attribute my positive mood and energy to my plant-based diet. 2. Volume: You can eat a tremendous volume of food on a vegan diet!! Plant-based foods are much lower in calories so you can eat more of them. This helped immensely while getting closer to my shows. People are always amazed by the amount of food I eat. I already mentioned that plant foods digest easier so even though I'm eating a huge volume of food my tummy stays flat. I always feel my best, fuelled, and satisfied. 3. Micro Nutrients: A plant-based diet is very high in Micronutrients, vitamins, and minerals that are extremely important to keep our bodies healthy, especially in a caloric deficit. Let's talk about protein!The most frequent question I get asked is “Where do you get you protein?”It is not as difficult as many people think because all plant foods have some protein in them. It takes a little bit of practice and creativity to meet your personal protein goals/macros, but it’s very easy once you get the hang of it. Throughout my prep, I followed a higher carb, moderate protein, low-fat diet. I find this very effective with a vegan diet and it works the best for my body. I focus on eating a variety of colorful fruits and veggies. Variety is very important to me because each color represents a different micronutrient. I want to make sure that while in being in a caloric deficit I get all the vitamins and minerals my body needs and thrives on.My favorite protein sources are tofu, tempeh, peas, kidney beans, garbanzo beans, lentils, bean pasta, and dark leafy greens. It was very easy for me to prepare foods during prep because I am also a chef. I take great pride in the foods I prepare because I am confident I can make a difference by showing the world how delicious and healthy vegan foods can be.Here are some examples of what my meals look like: Click here for Natalie's Easy Low Fat Energy Bites recipe. Click here for Natalie's Healthy Vegan Buffalo Tempeh recipe. Click here for Natalie's Healthy Vegan Buffalo Tempeh recipe. Hopefully after hearing my story you might consider something new. As physique athletes we are already used to having to plan meals and limit certain food groups, which would make it very easy to transition to a vegan diet. If you are tired of the way you have always dieted, try something new. I am confident that you will love it because you will feel better, recover faster, and be able to eat way more food! If you ever need any food inspo or have questions you can go to my website FitVeganChef.comwhere I post healthy and delicious vegan recipes. You can also find me on Instagram @fitveganchef where I share what I eat in a day and tips to make meal prep quick, easy, and cheap. In 3 weeks, I will start my fourth bikini prep for this year, and I will be sharing my journey along the way. Thanks for reading my story! Photography credit: Richard G Martinez Photography and Absolutefotog
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!
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!
This is the longest time I've gone without competing since 2012. I honestly wasn't sure what my body was going to do. While I didn't keep on a diet (I should have!🙄), didn't track calories or fit macros, there are a few things I've adopted into my lifestyle over the years that I think has helped tremendously. 1. Always eat a healthy breakfast. I would rather skip breakfast than have an unhealthy one. Sugar and fatty foods can be introduced after noon. Don't ask me why, but noon is the magic time in my brain. 2. Never skip a workout. While of course it's important to schedule rest days, but in the grand scheme of things, stay moving. 3. Sugar is the devil. It's unfair for me to say but I truly don't have a sweet tooth. Never really have. On average my sugar consumption day to day is very minimal. I think in the long run, this has helped keep body fat in check in my off seasons. 4. SLEEP. I don't play with my sleep. I'm not a night owl and I love going to bed early. That's all. 5. Coffee? Research has proven that coffee can have thermogenic type effects in the body. Whether you believe that to be true or not, I drink a TON of hot black coffee. 6. Never two bad meals in a day. I guess Whatever
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!
After five months of dieting and training (15 of those weeks with my trainer), I finally competed in my first NPC (National Physique Committee) Bikini Competition. THANK YOU, THANK YOU...
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.
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!
The hardest part about being a bikini competitor can be to understand what the judges actually want to see in your physique. Angel Competition Bikinis is here to help with what we think the NPC judges are looking for in 2019. Please note that this blog reflects the opinions of Angel Competition Bikinis and is not associated the NPC. We can only make assumptions at what we think the judges are looking for by looking at historical data and trends. Shop all of Angel Competition Bikinis Sponsored Athlete's suits HERE. According to NPC News Online, these are the 7 things the judges look for when scoring the NPC bikini division. 1. A foundation of muscle which gives shape to the female body. 2. Condition - will vary depending on the division. Shop Ashley's Angel Pro Multi Color suit HERE. 3. Symmetry and Balance. 4. Overall physical appearance including complexion, skin tone, poise, hair, tan and overall presentation. 5. Full round glutes with a slight separation between the hamstring and glute area. Shop Mahsa's Hologram Red Suit HERE. 6. Small amount of roundness in the delts. 7. Conditioned Core. Things Bikini Competitors should NOT have: 1. Muscular density seen in a figure physique. 2. Squared glutes. 3. Muscle separation seen in figure competitors. 4. Graininess. 5. Striations anywhere. Your suit plays a huge part in your overall stage package. How? 1. A perfect fitting Angel Competition Bikini suit will accentuate your physique to its full potential. Read below to see how we accomplish this.2. A confidence boosting Angel Competition Bikini suit will help you stand out and catch the judges eye. Read here to see how we accomplish this. The photo below of Bikini Athlete Jodii Fox demonstrates how Angel Competition Bikinis showcase your physique the way we think the NPC Bikini judges want to see it. Shop Jodii's Angel Competition Bikini HERE. 1. The right amount of fabric covers her upper body to create a balanced shape. This is one of the most crucial parts to your suit. Whether you are an A cup or a DDD cup, you need adequate fabric to balance out your lower half. Click here to learn the best top size to order based on your physique. You also NEED a suit that has hidden pockets sewn into it to add or remove padding. As your physique changes over prep, your boobs change a lot too! All of Angel Competition Bikinis are made with this in mind and have hidden pockets sewn in with removable pads. Click here to order Angel Enhancers for maximum padding and cleavage. 2. Your bottom connectors need to lay on your hips to help accentuate the
HOW I Won my Pro Card as a VEGAN!I am a Pro NFF bikini competitor and NPC Nationally qualified athlete. I did it all while being vegan. I'm not going to tell you that my diet is the best diet in the world and it might not be the best for everybody. I'm only going to share my experience with a healthy and compassionate lifestyle.WHY VEGAN?? I am Vegan for everything. I choose to live compassionately for the animals, for the environment, and for my health. Veganism is much more than a diet. It is a philosophy, a system of values, and a way of life.I fell in love with the sport of bodybuilding a few years ago and I wanted to compete to demonstrate what the body is capable of on a plant-based diet. I want to break the myths that vegans are weak and can't build muscle. I'm living proof that it is possible to be a successful bikini athlete while living a vegan lifestyle! Before I went vegan, I suffered from hypoglycemia, severe acne, and extreme fatigue. Within a year of going vegan, I was thriving and free from all my illnesses! This life-altering event inspired me to show others the benefits of a healthy diet and lifestyle. I want to share everything I have learned because I believe in veganism and the positive impact my choices have on my health, the environment, and the welfare of animals. Since January 2017 I have competed in three shows placing top 2 in all of them. March: NFF Overall Bikini Novice winner and Second place Bikini Open April: NPC Second place Bikini Open and Nationally Qualified June: NFF Overall Bikini Open Winner and Pro card winnerAll of these results have been in my first year of competing. I firmly believe that I did not succeed IN SPITE OF my vegan diet. I succeeded BECAUSE of my vegan diet. I never felt that being vegan would hold me back from my dreams and aspirations. In fact, I fell that this lifestyle has given me a purpose and allowed me to help others and inspire change. During prep I focused on eating a whole foods plant-based diet, except for condiments, protein powder, and a few packaged items. Top benefits of a vegan prep:1. Recovery and energy: When consuming a vegan diet, you will notice a difference because your body digests plant foods much easier than animal products. This means that the energy that was once spent digesting food is now spent on something else, like healing muscles. This helped me recover faster and make the best of my workouts. Prep is hard on the body no matter what type of diet you are on, but I noticed many people telling me that I always looked happy and energetic. I'm going to admit I did have my low days because I'm human, but in a six-month prep I can count the low days on one hand. I attribute my positive mood and energy to my plant-based diet. 2. Volume: You can eat a tremendous volume of food on a vegan diet!! Plant-based foods are much lower in calories so you can eat more of them. This helped immensely while getting closer to my shows. People are always amazed by the amount of food I eat. I already mentioned that plant foods digest easier so even though I'm eating a huge volume of food my tummy stays flat. I always feel my best, fuelled, and satisfied. 3. Micro Nutrients: A plant-based diet is very high in Micronutrients, vitamins, and minerals that are extremely important to keep our bodies healthy, especially in a caloric deficit. Let's talk about protein!The most frequent question I get asked is “Where do you get you protein?”It is not as difficult as many people think because all plant foods have some protein in them. It takes a little bit of practice and creativity to meet your personal protein goals/macros, but it’s very easy once you get the hang of it. Throughout my prep, I followed a higher carb, moderate protein, low-fat diet. I find this very effective with a vegan diet and it works the best for my body. I focus on eating a variety of colorful fruits and veggies. Variety is very important to me because each color represents a different micronutrient. I want to make sure that while in being in a caloric deficit I get all the vitamins and minerals my body needs and thrives on.My favorite protein sources are tofu, tempeh, peas, kidney beans, garbanzo beans, lentils, bean pasta, and dark leafy greens. It was very easy for me to prepare foods during prep because I am also a chef. I take great pride in the foods I prepare because I am confident I can make a difference by showing the world how delicious and healthy vegan foods can be.Here are some examples of what my meals look like: Click here for Natalie's Easy Low Fat Energy Bites recipe. Click here for Natalie's Healthy Vegan Buffalo Tempeh recipe. Click here for Natalie's Healthy Vegan Buffalo Tempeh recipe. Hopefully after hearing my story you might consider something new. As physique athletes we are already used to having to plan meals and limit certain food groups, which would make it very easy to transition to a vegan diet. If you are tired of the way you have always dieted, try something new. I am confident that you will love it because you will feel better, recover faster, and be able to eat way more food! If you ever need any food inspo or have questions you can go to my website FitVeganChef.comwhere I post healthy and delicious vegan recipes. You can also find me on Instagram @fitveganchef where I share what I eat in a day and tips to make meal prep quick, easy, and cheap. In 3 weeks, I will start my fourth bikini prep for this year, and I will be sharing my journey along the way. Thanks for reading my story! Photography credit: Richard G Martinez Photography and Absolutefotog
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!
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!
OFFICIAL NPC BIKINI DIVISION RULES NPC MEMBERSHIP Each competitor must be a member of the NPC. …
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!
Tip 1: Be consistent Transforming your body takes time. Being consistent with proper training and nutrition is the key to seeing muscle definition. Find a program, be consistent, and you will see results. Tip 2: Compound movements are your friend. Yes, crunches are alright but doing full body compound movements such as squats or dead lifts should be a staple in your training program. These full body exercises will develop overall muscle which will make your overall body composition better which means you will have more muscle definition. Remember there is no such thing as spot reduction. Tip 3: H2O Drink water!! A lot! The more water you drink the less water you hold. Tip 4: Diet
HOW I Won my Pro Card as a VEGAN!I am a Pro NFF bikini competitor and NPC Nationally qualified athlete. I did it all while being vegan. I'm not going to tell you that my diet is the best diet in the world and it might not be the best for everybody. I'm only going to share my experience with a healthy and compassionate lifestyle.WHY VEGAN?? I am Vegan for everything. I choose to live compassionately for the animals, for the environment, and for my health. Veganism is much more than a diet. It is a philosophy, a system of values, and a way of life.I fell in love with the sport of bodybuilding a few years ago and I wanted to compete to demonstrate what the body is capable of on a plant-based diet. I want to break the myths that vegans are weak and can't build muscle. I'm living proof that it is possible to be a successful bikini athlete while living a vegan lifestyle! Before I went vegan, I suffered from hypoglycemia, severe acne, and extreme fatigue. Within a year of going vegan, I was thriving and free from all my illnesses! This life-altering event inspired me to show others the benefits of a healthy diet and lifestyle. I want to share everything I have learned because I believe in veganism and the positive impact my choices have on my health, the environment, and the welfare of animals. Since January 2017 I have competed in three shows placing top 2 in all of them. March: NFF Overall Bikini Novice winner and Second place Bikini Open April: NPC Second place Bikini Open and Nationally Qualified June: NFF Overall Bikini Open Winner and Pro card winnerAll of these results have been in my first year of competing. I firmly believe that I did not succeed IN SPITE OF my vegan diet. I succeeded BECAUSE of my vegan diet. I never felt that being vegan would hold me back from my dreams and aspirations. In fact, I fell that this lifestyle has given me a purpose and allowed me to help others and inspire change. During prep I focused on eating a whole foods plant-based diet, except for condiments, protein powder, and a few packaged items. Top benefits of a vegan prep:1. Recovery and energy: When consuming a vegan diet, you will notice a difference because your body digests plant foods much easier than animal products. This means that the energy that was once spent digesting food is now spent on something else, like healing muscles. This helped me recover faster and make the best of my workouts. Prep is hard on the body no matter what type of diet you are on, but I noticed many people telling me that I always looked happy and energetic. I'm going to admit I did have my low days because I'm human, but in a six-month prep I can count the low days on one hand. I attribute my positive mood and energy to my plant-based diet. 2. Volume: You can eat a tremendous volume of food on a vegan diet!! Plant-based foods are much lower in calories so you can eat more of them. This helped immensely while getting closer to my shows. People are always amazed by the amount of food I eat. I already mentioned that plant foods digest easier so even though I'm eating a huge volume of food my tummy stays flat. I always feel my best, fuelled, and satisfied. 3. Micro Nutrients: A plant-based diet is very high in Micronutrients, vitamins, and minerals that are extremely important to keep our bodies healthy, especially in a caloric deficit. Let's talk about protein!The most frequent question I get asked is “Where do you get you protein?”It is not as difficult as many people think because all plant foods have some protein in them. It takes a little bit of practice and creativity to meet your personal protein goals/macros, but it’s very easy once you get the hang of it. Throughout my prep, I followed a higher carb, moderate protein, low-fat diet. I find this very effective with a vegan diet and it works the best for my body. I focus on eating a variety of colorful fruits and veggies. Variety is very important to me because each color represents a different micronutrient. I want to make sure that while in being in a caloric deficit I get all the vitamins and minerals my body needs and thrives on.My favorite protein sources are tofu, tempeh, peas, kidney beans, garbanzo beans, lentils, bean pasta, and dark leafy greens. It was very easy for me to prepare foods during prep because I am also a chef. I take great pride in the foods I prepare because I am confident I can make a difference by showing the world how delicious and healthy vegan foods can be.Here are some examples of what my meals look like: Click here for Natalie's Easy Low Fat Energy Bites recipe. Click here for Natalie's Healthy Vegan Buffalo Tempeh recipe. Click here for Natalie's Healthy Vegan Buffalo Tempeh recipe. Hopefully after hearing my story you might consider something new. As physique athletes we are already used to having to plan meals and limit certain food groups, which would make it very easy to transition to a vegan diet. If you are tired of the way you have always dieted, try something new. I am confident that you will love it because you will feel better, recover faster, and be able to eat way more food! If you ever need any food inspo or have questions you can go to my website FitVeganChef.comwhere I post healthy and delicious vegan recipes. You can also find me on Instagram @fitveganchef where I share what I eat in a day and tips to make meal prep quick, easy, and cheap. In 3 weeks, I will start my fourth bikini prep for this year, and I will be sharing my journey along the way. Thanks for reading my story! Photography credit: Richard G Martinez Photography and Absolutefotog
Kara Corey is a Registered Dietitian and WNBF Bikini Pro.
