Tag Archives: Figure Competition Training

5 Tips To Keep Progressing!

4 week transformation front2

When I decided I was going for my pro card in 2013…

I chose a series of shows that would allow me to get in front of the right judges, get feedback to improve and lock in on those areas that needed work. As you can see in this progression photo–I was able to keep tweaking my physique to end up with a winning package in just 30 days!

But I know as a newbie athlete, you may not understand all the factors that go into creating a figure or bikini prep program that will progressively get you stage ready. And right now you may be feeling discouraged because the results are not coming fast enough.

Hold on, before you throw in the towel, here are my TOP tips to get your program moving again.

–>>Get more tips and secrets about dieting, DEPLETING, and adjusting your figure program in my contest prep home study program<<–

1. Analysis – are you keeping track of your progress based on all factors? Weight, body fat, measurement of muscles/problem areas, and how you look are the only ways to assess if you are moving in the right direction

2. Adjust your training split – you can add mini workouts for body parts that you want to improve on, For example, if you normally do 4-6 exercises on back day–you can add a few more different exercises to hit other parts of the back on leg day. I sometimes will include mid back to my leg day to hit it more than once a week but not a full workout.

3. Don’t marry your meal plan – you have to be willing to adjust your fat, carbs, protein, and sugar along the way to keep your body utilizing fat stores and retaining lean muscle.

4. Adjust cardio intensity – just adding more cardio is not going to guarantee continued fat loss. In fact, too much cardio can keep you from gaining and keeping lean muscle mass. So before you head into 2 hour cardio zone, just do more with what you have. Maximize with intervals to burn even more calories in less time.

5. Run a deplete – for me this means increasing training intensity, specifically reducing/increasing certain macros for a limited amount of days to get the body to reset. An effective deplete addresses training, diet, supplements and cardio in the right incremental adjustments.

–>>Get more tips and secrets about dieting, DEPLETING, and adjusting your program in my contest prep home study program<<-

THIS is how I won my pro card…I was willing to make the necessary changes quickly to keep progressing towards my goals 🙂

What To Do When You Don’t Place

No Win in Vegas


This picture was taken after competing in my FIRST Nationals in Vegas 2012…and I didn’t place. My husband Kurt is my biggest fan 🙂

For those of you that don’t know my story, I began competing in figure April of 2011, winning 3 trophies my first show at The OCB Regionals. Then two weeks later, I won 2 more trophies at The Natural North American, one placing from getting my WNBF pro card!

Now totally hooked, I began training for my first National Physique Committee (NPC) Regionals in Pittsburgh. I took 3rd place which qualified me to do any NPC Nationals. That didn’t mean I SHOULD have gone right to nationals…but I did.

I headed out to Vegas to get my IFBB Pro Card the first time out!

But it didn’t work out that way. I went from winning every show to NOT placing at all, actually coming in 13th. But if you think about it, figure competitions are just that…competitions. And in most sports, newbies or rookies don’t come right out winning. There are some exceptions but it takes time to learn any sport and figure is
no different.

Of course I was disappointed about not getting one of those 5 trophies, but it gave me time to reflect on the situation. I wasn’t ready for that Nationals. I didn’t let not placing keep me from pushing forward and I competed again in November of 2012, placing for the first time at Nationals in Atlanta (5th place).

So maybe you didn’t win a trophy your first show or place at Nationals. What now?
Get feedback first and foremost from your coach (if you had one) then the judges to help you map out your next show and training needed to be more competitive. Keep it moving toward your dreams, because you have to be willing to LOSE to win!

One thing I remember Jon Lindsay (the promoter for the show) saying to one of
the girls who didn’t place (like me) in Vegas, “honey, you are all winners to me.”

And we are!

Want to place higher your next show?

Try my proven do-it-yourself prep system, Contest Prep Secrets

Or let me help you nail it with private coaching.

5 Tips to Rock the Stage on a Budget

5 Tips to Rock the Stage on a BudgetIs the cost of competing keeping you from stepping on the stage in 2016?

I can remember when I first started, there were so many hidden costs that I wasn’t aware of and it seemed like I was being nickel and dimed to death! lol

Ladies, achieving your dream of stepping on stage doesn’t have to break the bank! I’ve got tons of tips to help you maximize your cash, but i’ll share my top 5. There are pro’s and cons to each of these suggestions–so its all about your preferences in the end.

1. Create a budget. This is the most important step to preparing for a figure or bikini competition. Everything that is available out there for competitors seems important and you can end up wasting a ton of money by not planning. Set your budget early, and based on that financial outline, decide which shows you can do. Every bit of money should be counted, from bikini bite to travel expenses. I include a competitor budget and other super helpful checklists in my prep program to help you focus on the most important items you’ll need.

2. Register before the deadline. Make sure you visit the promoter’s website and register as soon as it opens. There is a cost for competing in shows that can range from $25 – $100. If you sign-up after the stated deadline, there usually is a late fee. Many of the promoters charge double, so don’t delay. Send in your completed application and fees promptly.

3. Do your own tanning and make-up. Most of the shows will have tanners & make-up artists at the venue for your convenience. The cost runs $100-$200 and that could include both. i recommend you get the professional tanning and make-up, but if you really need to cut corners, learn to do it yourself! The key to successful application is using high quality products and practicing before your show. For your tan, I suggest JanTana products because you can get a winning color with just one application! No fading, streaking or the dreaded green! Head to the MAC makeup counter to get a free GLAMOUR look done and ideas on best color combinations for your skin tone.

If you are not used to wearing make-up, I suggest going to the Mac or other make-up counter at the mall and have them do a sample “pageant look.” This is a dramatic, smokey palette based on your skin tones & hair color–NOT your suit color! Take a picture, then you can re-create that look yourself at the show. Please note, your make-up and tan has to be on point as the lights are very bright and you could end up looking washed out!

4. Suits for less. One of the biggest expenses of competing in figure is the posing suit. You can’t purchase them in a regular store. Your posing suit must be a specific style and only certain designers make them. A quality suit will cost you between $200-$1,000 depending on how many stones/crystals you want. I will tell you that the judges don’t care how much bling you have but please make sure its not distracting.  So the design/stones are based on your budget. I will also warn you not to go bargain basement on your suit because the judges will note the fit, overall look, and where it cuts your physique as a huge part of your presentation. Remember the old saying “you get what you pay for.”

Many designers have discounted suits that they were unable to sell and/or rentals. Even if you don’t see a link for them on their website–you can send them an email asking about available discounts. They often give discounts for referrals, so make sure you think of all the angles before you contact a designer.

5. Show me the money. Hey, there ain’t nothing wrong with asking folks for a little financial support. But hold on, not your co-workers, pastor or boss lol. I’m talking about folks that would love to help support you and get some shine in the process. Tanning & beauty salons, suit designers, gyms, and supplement stores are the best places to start for sponsorship’s.

You can offer to shout them out during your thank you speech, blog, Facebook page or other social media for advertisement. They may also want you to wear their logo’s or gear. The first place I’d suggest you look for financial assistance would be your friends and family. Tell them you would love to have them support your dream by covering a small expense like posing heels, coaching, supplements etc.

I hope these tips save you some cash and bring you one step closer to the stage!

Oh, one more tip…

You can save tons of $$$ by making sure your body is competitive on stage. You could end up wasting thousands if you are not stage ready. Learn more about my proven step-by-step e-book system for ladies who can’t afford coaching, Contest Prep Secrets <<< It includes a private Facebook group for consistent help throughout your prep!!! Priceless…

Protein Whoopie Pies

Got a sweet tooth figure girl?

Here is a guilt-free recipe I got from Cheryl Davis, IFBB Figure Pro. It’s loaded with protein and chocolaty goodness!

Whoopie Pies


1 scoop of chocolate ultimate muscle protein (UMP)

1/2 tsp bking powder

1/2 tsp vanilla extract
1/3 cup apple sauce or 1/2 large banana (I used Natural Motts Applesauce)
2 tbsp sugar free & fat free cool whip
Preheat oven to 350. Mix protein powder, baking powder, vanilla extract, and apple sauce/banana in a bowl.  Slowly stir in water until you get somewhat thinner consistency of cookie dough.  Spray a baking sheet with oil spray.  Pour 2-3″ round amounts of the mix onto the tray and bake for 5-7 minutes.  Let cool 5 minutes.
Add fat free cool whip in between the two “cake” pieces, put in the fridge for 10 mins or enjoy instantly!
Nutritional Information:
Servings: 1
Calories 174,  18g carbs, 20g protein, 4g fat, 2g sugar, 2g fiber