Bikini Contest Prep for Success

Bikini Contest Prep for Success

Figure and Bikini Contest Prep

Preparing for a bikini or figure contest can be a very exciting time, but it can also be stressful. This is especially true during the preparation process, which is going to make a big difference in your ability to succeed in the competition. Although there are always variations in what needs to be done during the bikini or figure contest prep stage, here are some suggestions which will help you to get started:

Choose Your Competition – The first thing that needs to be done is to choose a competition that is going to be right for you. Some shows tend to lend themselves more for beginners while others may be for experienced women. There are also shows that are specific for professionals, and you may want to work your way up to those shows. If you are a first-time competitor, you can look to the NPC, CBBF, IDFA, UKBFF to find a show which will help you to get started.

Some of the specific options that need to be considered when choosing to prep for a bikini or figure contest are the date of the competition, the city where it is held, the cost and any specific requirements for the show. Many women find that it is best to compete in their local area so that they can have the support of their family and friends. Competing locally also helps you to stay on your routine instead of being out of your element, worrying about preparing your food in a hotel room.

Choose Your Category – There are five different categories for contests and you will need to choose one that is right for you. The categories include physique, figure, fitness, bodybuilding and bikini. Physique competitions are done for men in board shorts, judged on upper body and looks, women physique are a sized down version of bodybuilding. Figure contests are done in high heels and you will need to perform specific poses, such as quarter turns, and are judged on entire posterior chain, lean muscle but not ripped. Fitness contests are for women who are into dancing and gymnastics and want to do a routine. Bodybuilding is typically reserved for muscular and ripped or shredded men and they will need to pose during a music routine. Finally, the bikini category is for women who may have more curves and the posing is done in high heels and bling in a 2 piece bikini. Think of cover model of a Sports Illustrated magazine.  The majority of women who are just getting their start in bikini and figure contests choose the bikini category.

Consider the Costs – Many women are surprised with how much cost is associated with the bikini contest prep, let alone actually signing up for a competition. Aside from the registration and NPC or your regional membership card, which will run you close to $200, you also need to consider your suit, heels, supplements, jewelry, spray tanning, hair and makeup and the cost of professional photography which will take place at the show. It is not out of the question to spend up to $1500 for a single bikini competition.

Prepare Your Outfit – There are is more to bikini contest prep then simply buying your bikini. You also need to consider the heels and jewelry that you wear. The bikini itself is different than a bikini that you might wear to the beach. They are competition specific and you may need to travel some distance in order to find one, or you can order them online. The cost for the competition suit may vary from approximately $100 all the way up to $600 or more.

If you are preparing for the bikini category, you will need to purchase clear heels. Any style of heel is fine, provided they are clear. You should take the time to practice walking in the heels, because it will make a difference in how you are judged in the competition. In most competitions, you are permitted to wear bracelets, earrings and rings but hair accessories and necklaces are not permitted.

Workouts and Nutrition – A huge topic to cover, however eating clean and training hard is the name of the game for bikini contest prep for success. Expect to train 5 days a week with weights and cardio.  Expect to eat low carbs, moderate to high protein and moderate healthy fats.  If you’re looking for a custom tailored nutrition plan for bikini success, please contact me.

Supplements – Another huge topic to cover, however the basics are a protein powder, Vitamin D, a very good Multi-Vitamin and Mineral.  As a note, I personally do not recommend drugs or banned fat burners such as T3 or Clen to competitors in Bikini. There is absolutely no need for it.  Do the hard work, make the sacrifices and you’ll reach your success.  For all you trainers that do push this on bikini competitors, it’s an absolute big fail on your part.

Posing – I can’t stress enough how important posing is to your success. You need to start posing at least 20 weeks out from your event every day.  Learn your posing from a professional.  Learn like like a pro and be super confident about your posing and stage presence.  Learn how to flow and pop into your posing gracefully and with poise.

Time to Tan – When the time has arrived for the competition, it is time to tan. Having a proper tan will help to show off your muscle definition and will look great when you are under the big lights.

Approximately one week before you tan, you will want to exfoliate properly. You should also make sure that you shave a few days before the show, because you will not be able to shave on the day prior to being tanned or on the day it is applied. When you enter into the spray booth, you will be naked and it may be possible that a man will be spraying you, so be prepared for that in advance.

Relax and Enjoy the Show – Finally, it doesn’t matter how much you prepare for your bikini or figure contest, you may feel nervous and have some butterflies when the morning of the show arrives. Pay close attention to the instructions that are given to you, including the schedule and any rules that exist for the competition. Above all, try to relax and enjoy the competition, it will make it easier for you to smile when the time comes for you to do so.

Top 9 Weight Loss Companies

640Top 9 Weight Loss Companies

Nowadays, more people than not are looking for an effective way to lose weight and keep it off forever. Below is a list of the most popular weight loss companies, and the products they promote. tends to be the leader among weight loss companies that do business online. The plan focuses on specific personality lifestyle choices and traits to meet the needs of each individual dieter. continues to rank high among all weight loss companies. It provides great service and one of the best opportunities for losing weight and feeling great. It offers a large variety of motivational techniques, fitness workout routines and necessary nutritional advice to be successful when hitting the goal to lose weight and maintaining it.

Jillian Michaels

Jillian Michaels is recognized as being a life coach and fitness trainer on the mega TV show The Biggest Loser. Her program is all based on fitness and health and provides a variety of strength training techniques. She helps individuals learn how to change their behaviors to reach their ultimate weight loss goals, and to be effective at maintaining that weight loss for years into the future.

Denise Austin

Denise Austin offers products much like Jillian Michaels. Her “Getting Fit” workout routines are ideal for weight loss. She offers great advice and is long been recognized as an effective gym instructor and professional trainer.

Weight Watchers

Weight Watchers and Weight continue to be recognized as one of the top leading weight loss companies in the world. As an authority on weight loss, Weight Watchers has assisted millions of individuals around the world in their efforts to lose weight and keep it off. Their entire platform is based around the importance of living a healthy lifestyle by effectively managing physical, emotional and mental health.

South Beach Diet

The South Beach Diet has been around for over two decades. It is centered on diminishing cravings, reintroducing complex carbohydrates, and developing an effective diet for life. The diet plan is highly effective without restricting portion sizes or counting calories.

The Sonoma Diet

Much similar to the very popular Mediterranean diet, the Sonoma diet focuses on protecting the heart, boosting vitality and improving overall health. It provides an easy to follow daily meal planner that can be targeted to the palette of every individual dieter.

The Zone Diet

The Zone Diet has been a highly effective weight loss program for nearly 2 decades. It focuses on losing weight, fighting the signs of aging, improving physical and mental performance, and reducing the potential of chronic disorders. It is highly effective and can be individualized for each individual dieter.

The Biggest Loser Club

The Biggest Loser Club is an effective diet program that was inspired by the TV show of the same name. It uses many of the effective tools the TV show does to help every individual lose a substantial amount of weight in a healthy way.

Being overweight and obesity have become an issue in nearly 2/3 of all North Americans. Losing that weight can minimize the potential of harmful medical conditions including diabetes, cardiovascular problems and strokes.

Worthy Mention of Course

Lagana Fitness

I’ve also been helping people with their weight loss as a weight loss coach, Ottawa bodybuilding coach, Ottawa Physique coach, Ottawa figure coach and Ottawa bikini coach for 2 decades now.  Please contact me for a free fitness consultation.  I will assess your current conditioning and provide you with a customized workout and meal plan that meets your schedule, energy requirements, goals and motivation.  I will also directly provide on going coaching to help you succeed and help you live your dreams.

Train with Rob Lagana Online

Ottawa Bodybuilding Champion

Why Aren’t You Using Online Fitness Coaching with Ottawa Personal Trainer Progressive Coaching

If I were to tell you that you could burn away as much fat as possible by sitting at your computer twiddling your fingers and toes, would you believe me?  Well I sure hope you don’t!

However, losing weight in the confines of your own home at your computer is not only possible, it’s a reality.  What I mean is that you can use the advice that’s given to you through online fitness coaching to pursue a more productive way of burning off undesired fat and reach your fitness goals.

Any program, no matter how difficult or time consuming takes EFFORT. Through online coaching, anyone can receive the advice and the motivation to put 100% effort into their fitness goals.  The end result whether its weight loss, toning, and muscle gain can be achieved with certainty.

It’s all about saving time and money!

If you can imagine yourself with a personal trainer at the gym, receiving face to face advice, and helping you out physically with your exercise routine. Then by all means sign up to one of your local programs and off you go! There’s nothing wrong with having your own personal trainer.

But the down side is that these expert trainers cost money. Some can charge $150 per hour, and many find this service so expensive to the point where their wallets are paper-thin and overdue bills are pilling up!

The cost each type of personal training (offline – meet your trainer type) varies with different levels of service and convenience, let’s investigate some of these services on offer.

Personal training in a health club:

This has to be the least expensive due to the fact that you’re already paying the club a membership fee. You could be stuck with long cues for equipment let alone the discomforting stares of fellow exercisers.

Working out at home:

With a personal trainer, this can obviously be the most convenient provided you have some equipment at home.  You might find yourself walking to the bank more often with the higher rates these “come to your home” types charge.

Private training studio:

If you’ve accepted the invitation for personal training at their studio, chances are you’ll be paying fees that would fit into the “pricey” category. Location is also another factor; if the studio is located further away than you can walk then it may not be convenient for you.

Furthermore, if the personal trainer has a busy schedule, you may not get the appointment times you had hoped for.

Although location and price can be inconvenient, there’s no doubt that this method can be the most effective way to exercise. Sometimes, it’s a case of confidence and personal preference to avoid certain situations, which may leave you embarrassed, confused or bothered.

For example, many have been pushed into taking advantage of the local gym’s personal trainers. In terms of the convenience factor, it’s a plus if you’ve signed up for a lengthy period. But you might find that sweating and stretching in front of hundreds of people just isn’t your thing!  Many people just can’t stand that.

Diets and Personal Training are alike!

The truth has to be told here. People who start an exercise routine (with or without a personal trainer), only half will continue this good habit for long-term.  The rest will have thrown in the towel within 6 months.

How surprised would you be to find out that old habits are repeated when you stop personal training? This obviously varies from person to person but the lack of trainer support can sometimes render a person lazy to the point where they neglect their fitness… because for many it’s the external motivation that provides the will to exercise and reach their goals in life.

Online fitness coaching can provide a very similar service to traditional personal training, and the costs involved are usually much lower and much more affordable for the general population.

In many situations, online consultation can be an excellent service if the trainer can deliver the right amount of motivation and supporting advice to the client.  This can be seen in the case of weight loss, where many clients find weight loss a difficult task due to lack of confidence.

There are always that bunch of people who will shy away from a personal trainer because of misconceptions and stereotypes. They may fear loosing face having to hire one or be under false impression that trainers are just for athletes or bodybuilders.

This is far from the truth – a supporting hand from a trainer can go a long way for many wanting to slim down or improve their fitness levels.

Online coaching really excels when the trainer acts as a mentor and plays a supporting role to dissolve misconceptions and stereotypes about people’s inability to achieve the results they’re after.

Let’s go through some of the benefits that can be attained using online coaching:

  • Personal coaching no matter where you or the trainer are located around the globe can help you develop the will and motivation to exercise
  • Save money on travel expenses and expensive personal trainers
  • You can exercise when you want discarding the need for timed exercise appointments
  • Where self-motivation fails, online training can provide enough support to stick with a homemade program.
  • No need to workout at a specific place designated by the trainer, take control over your workouts at home, at the gym, at work or on the road
  • Sit in the comfort of your own home on your computer to receive coaching and advice
  • Have your training questions and problems answered with educated responses, promptly and confidentially via email
  • Allows for tremendous flexibility, especially for those who travel.
  • Allows privacy for those who are intimidated by “public” personal training, such as people who don’t feel comfortable with their bodies.
  • The American Council on Exercise asserts that online training is an effective supplement to working one-on-one with a qualified trainer

As you weigh down the benefits of online personal training, you’ll find that each method will give you substantial results provided that YOU are willing to put 100% effort into your exercise & dietary program.

Personal trainers can’t do all the work for you, but they can guide you in the right direction to the point where you can observe results in weeks not years.

Whatever the interest, the choice comes down to you.  Whether you’re comfortable just working out with a friend, willing to spend money to see a personal trainer, or find opportunity with an online trainer, the achievements you make will be proportional to the time you put in.