TRAINLIKEADIVA.COM CASE STUDIES 5 STEP BIKINI COMPETITION PREP GUIDE TRAIN LIKE A DIVA

Transcription

1 TRAINLIKEADIVA.COM CASE STUDIES 5 STEP BIKINI COMPETITION PREP GUIDE TRAIN LIKE A DIVA

2 02 YOUR CHECKLIST Introduction: TRAIN LIKE A DIVA 1: YOUR SHOW PATH 2: CHOOSE YOUR FEDERATION 3: TRAINING TO WIN 4: NUTRITION 5: POSE LIKE A PRO

3 03 TrainLikeADiva.com is a community of fitness women who are committed to training to their next level. We are fitness and bikini competitors and models as well as non-competitor fitness enthusiasts who choose to train for a fit and feminine look while keeping health as our top priority.

4 04 YOUR SHOW PATH 01 Determine where to compete first (or next) with a proven Show Path Plan

5 05 FIGURE OUT YOUR NUMBERS Your current body shape/ conditioning + The ideal for the federation = Your goal (and time frame) Record your measurements, photos, weight and body composition. Your measurements and photos will reflect the changes in your body composition. *Remember that you can safely lose about 1-3% body fat per month. In most federation's bikini divisions the top competitors have an average of between 10%-15% body fat. How far away are you currently? You will determine your timeline based, in part, on this information. For instance: If you are currently at 19% body fat and plan to compete at 12%, choose a show that is three to seven months away.

6 06 CHOOSE A FEDERATION 02 Consider judging criteria, show schedule and financial commitment and choose a show that fits YOU best.

7 07 Bikini Competitions like NPC and OCB have similar judging criteria but Shows like WBFF and Fitness America judge you in more than one round. Do you prefer more stage time or less? This will help you decide where to compete. Every Bikini Federation lists their show dates and locations at least one year out. Find a show in a location that works for you at a time that matches the show path prep timeline that you determined. *Keep in mind that there is a financial investment involved in competing. Even registration fees vary from $120-$500! Do you have a bikini or do you need to buy one? The prices are different depending on your designer and the amount of "bling". Count on paying anywhere from $250-$1000 or more. Beauty services, coaching and even travel and accommodations should be considered, too.

8 08 03 Should you hire a coach or DIY? Have a look at what's involved and decide for yourself. TIME TO TRAIN!

9 09 Strength training, cardio and rest days are all important parts of a competition prep plan. Determine your areas of strength and the areas you need to improve before your show. Your workouts should be built around your show path timeframe and the improvements you want to make in that timeframe. Do you know the best exercises for your individual body type and conditioning? Can you create a schedule that will get you to stage both ready to win and healthy? If you answered "yes" to the questions above, you may be able to create your own plan. If not, you might need some help. *The biggest mistake you can make is to follow "a friend's plan". Your plan needs to work for YOU! 5% In an average bikini class there are competitors. You have about a 5% chance of placing first and a 25% chance of winning a trophy and qualifying for nationals by placing in the top 5.

10 10 04 Your show prep includes precompetition, peak week and post show reverse dieting. COMPETITION NUTRITION

11 PHASES OF NUTRITION Competition nutrition has 4 distinct phases: 11 Phase 1: Pre-Season. This is the nutrition plan to follow before you start your formal prep phase. Performance nutrition will be based on the improvements you want to make for your next show. Generally, this phase is focused on increasing muscle and your macro ratios will reflect this. Your exact macros are individual and based on your height, weight, body composition and goals. Here is where a macro calculator helps. Check out: How we managed to pivot from print to digital Framework behind the digital strategy Phase 2: How Show to outsource prep. with This intent phase is focused on fat loss in most cases. Your macros change once or twice and Creating usually content this for means the digital carb agecycling. Remember that protein will be optimized and won't likely change during this phase even when carbs do. Phase 3: Peak week. In the week before your show your nutrition will be adjusted to maximize your lean look. *Be Careful* Use of diuretics or "fat burners" can be dangerous and aren't necessary.

12 PHASES OF NUTRITION And...super important...phase 4! 12 Phase 4: Post Show/ Reverse Diet. I know you have heard the horror stories. A bikini competitor gets super lean for her first show, does great (but doesn't love the process) and within the first 3-4 weeks after her show she has gained 20, 25 or 30 pounds! YIKES! The danger in an overly restrictive, poorly created plan is that your body will easily overshoot body fat accumulation after your show which leads to not only a BIG weight gain but most of that gain will be in body fat. This is why you need a great plan (Phases 1-3) and also a post show plan. How we managed to pivot from print to digital Framework behind the digital strategy How to outsource with intent A reverse diet Creating will content help you for the to digital ease age back into your phase 1 nutrition without freaking out your system! You will slowly add back calories and carbs to allow your body to optimally adjust to the change. No overshooting of fat gain, no 30 pound rebound and no messing up your metabolism. Hallelujah!

13 13 POSE LIKE A PRO! 05 Your body is in top shape, now you need a stage presentation that shows it off.

14 14 STAGE PRESENTATION IS THE (IMPORTANT) ICING ON THE CAKE! Yes...I said cake :) The most important thing to remember about stage presentation is that your bikini, shoes, makeup, hair, poses, walk, transitions...everything...must enhance and not detract from your beautiful, stage-ready physique.

15 READY...SET...POSE! 15 HERE ARE MY TOP TIPS FOR GETTING TO CENTER STAGE! 1. Never "Leave" Your Judges: Keep eye contact with all of your judges the entire time you are on stage. 2. Create a "Little Middle": Twisting in your front pose gives you an hourglass shape. 3. Keep Your Head Up: In your back pose keep looking up. Lift your chest and glutes, too. 4. No Matter What...Booty UP! Keep your glutes lifted in your poses, turns, walk...everything! 5. And, Finally...Own It!! Practice your stage presentation and then make sure to make it your own. Let your personality shine through. Nothing can beat a woman who is fit, healthy and confident on stage!

16 TRAINLIKEADIVA.COM THANK YOU! I'm Teri Crenshaw, Head Diva In Charge at TRAINLIKEADIVA.COM., Bikini Pro, Performance Nutritionist and Competition Coach. I hope this guide has helped you to confidently start your Bikini Competition Prep. Want more help and information? "Like" TRAIN LIKE A DIVA on Facebook and check out #DoTheWork #WearTheCrown #TrainLikeADiva