Preparing for Your First Bikini Competition
There's a reason you're reading this and if it is because you want to compete, DO IT. Forget all your doubts and "but I can't." Like I've said on my blog before, I'm not the most confident person, but as soon as the idea to compete got in my head I knew I could do it - I knew because even if I couldn't I would find a way. And I did. I managed budget obstacles and crippling stage fright.
Now that we've got you 100% committed on your dream to compete, let's talk through it and get you to that stage. I've competed once, so I'm no expert and recommend looking for more resources, but here is what I learned.
Have a "Why"
If you're going to put yourself through 12 to 16 weeks (or more) of competition prep, you're going to need a strong "why" - a reason to push through all your reps and eat plain chicken while your friends eat SmashBurger.
People are going to ask you why you are doing this, and while you don't owe them an answer, it's nice to give the nay-sayers and doubters a reason and maybe even help them understand.
So, what's my "why?" Let's start with the moment I decided to compete. I was making my "30 Before 30 Bucket List" at a time I desperately needed motivation to get back into a gym routine. I was looking for new, fun, adventurous things to do, along with something that would push me out of my comfort zone. I'd seen my coach go through prep and her first competition on Instagram and the idea to compete myself never crossed my mind. Until it did. As I was writing up my Bucket List I just typed out "compete in a bikini competition." I don't know where it came from, but it came. Admittedly, I became obsessed with the idea. I can be impulsive as well as stubborn. When I have a goal in mind, I never want to back down and rarely do. As I started researching federations and shows, I knew I'd check this off my list before even turning 29. Not only was it something new and challenging, but I knew it would be GOOD for me. I feel my best not only physically, but mentally when I am pushing myself in the gym. I feel stronger inside and out, the endorphins boost my mood, and frankly it helps stave off depression. We'll talk more about that in a later post though.
My "why" may be different than a lot of competitors, but it was enough for me. Some have a very specific why, and I think the more specific, the better. Some people do it to get over break up or make a comeback from an illness. For me, it's because I could and I wanted to show that I could. I wanted a reason to be back in the gym and to eat right. I wanted to do it because it would push my introverted self way out of my comfort zone. Any time you go out of your comfort zone, there is room for growth and discovery! I wanted to boost my confidence and feel empowered. And that's exactly what I got out of the experience.
Find the RIGHT Coach
This is key. You need someone you trust, who suits your training style, and who has a list of clients who have been successful in pursuing your same goals.
Do you want to work with someone understanding and soft in their approach? "You can do this!" Or someone direct who will correct you? "You must do this." What kind of access will you have to the coach? In-person, IG, text, email, limited hours? Do they limit how many adjustments they will make throughout your training (I would not suggest this)? How often are check-ins? Do you dread checking in with them (red flag!)? Will they set your macros or list out exactly what to eat? Do they help you understand why you're doing what you're doing and eating what you're eating? Do they motivate and inspire you? If you talk with a coach and it doesn't feel like a match, it's not. Keep looking. It should be like finding a wedding dress - you just know.
Consider Your Existing Relationship with Food and Body Image
I'll keep this section short, but it is SO important. Consider how you consume or "use" food. Do you binge? Do you fast for weight loss? Do you use it for comfort? As a drug? During my prep, I tracked every macro that I ate. This creates a habit and can become an obsessive one that lingers well after competing. Consider your self-image. Do you feel good about your body? Do you knit-pick at different body parts? Do you obsess over the scale? During prep, you, your coach, and the judges and competition audience will be scrutinizing your body. Are you okay with that? Will you be too harsh on yourself, especially when you come off of prep? Consider all of this. Speaking to a counselor if any of these red flags pop is a great idea! Keep yourself healthy, body and mind!
Support System
Even if you are a "strong, independent woman," support is always a good thing! So if you have it, use it! I competed to prove something to myself and to empower myself. But without the support of my now-hubby, mom, family and friends, it would have been a lot tougher. My husband came to the gym with me A LOT which made those days much easier. He also didn't complain (too much :P ) about the food that was and was not being kept easily accessible in the house. My mom never judged me for wanting to put myself on stage in a competition bikini. When I'd visit my parents, she'd offer me food that fit my macros. She also got a hotel for us the night before the competition, came to the competition, AND helped A LOT with the wedding planning that was taking place simultaneously. My friends accepted that when they came over, I wouldn't have any "good" food for them and they would order from GrubHub. They continuously gave me words of encouragement and said how impressed they were. I met strangers who supported me - at the gym, on Instagram, and at the competition. Find these people and support each other!
Your Not-So-Supportive System
Ok, so you've got your support system all lined up. But what do you do when someone you think will be supportive is not? The first step is to be prepared for them, not everyone will share your enthusiasm for your new undertaking.
Being able to give your "why" may help some people understand the point of competing. Others will just need you to explain the sport to them. Some people are honestly just jealous that you have the willpower and determination. Some will say the lifestyle is unhealthy - you shouldn't work out so much, you're not eating enough. I was hungry only twice during prep and that was during peak week, once simply because I hadn't prepped my food well. I was never "starving" or famished. You may have to simply tell some of your loved ones that the two of you just won't talk about it. This can be disappointing when you are so excited to share your journey and accomplishments. For the rest of the nay-sayers, ignore them. This is your dream and your achievement - don't let anyone make you give up! And most importantly, don't let any of their negativity linger in your head. As one of my college roommates used to say "quack, quack, let it roll off your back."
Work Your Budget
I had my mind set to compete before I even considered the cost. Once I got going with prep though, I was going to find a way to squeeze it into my budget. The first step I took was reaching out to my coach. I'd already worked with her on a couple bulks and cuts before and knew she had competed. This was an obvious cost of prep and the starting point to my prep budget.
Then there's the food (yes, healthier food can be more expensive, I ate a lot of shrimp for example). On top of food is protein powder, BCAA's, pre-workout and all that good stuff. I don't even know how many pounds of protein powder I went through, but it was a lot. When looking for a protein powder, do your research - yes you need to stay on budget, but what's the point of picking a cheap protein if the macros are terrible and it has unnecessary, bloat-inducing ingredients?
To compete, you'll need to join a federation. I joined NPC and the yearly membership cost is $125. Then you have to register for a competition. The one I competed in, Max Muscle Virginia Classic, cost $110. There were links for other sponsored services like hair/makeup and tanning. Being on a tight budget (hello, wedding planning!) I opted to do my own hair and makeup (more on that later). But I absolutely wanted the professional spray tanning. I'm pretty pale and have never gotten a spray tan before so there was no way I was going to try to do it myself at home or at a cheap salon. The tan was more than the competition itself. It cost $145. It was worth every penny - shout out to Tanning Tailz!
Then you need shoes, accessories, and of course, a bikini. Here were my costs for those items:
Shoes: $49.99 from The Shoe Fairy. I was very happy with these heels. I wear flat shoes 90% of the time and was worried they'd be uncomfortable or hard to walk in. That was not the case. Click here for the exact pair I bought.
Accessories: $51 for 1 ring, 1 bracelet, and 1 pair of earrings from Glam Competition Jewelry. I was also completely happy with this purchase and the company sent me a sweet little "good luck" note :)
Bikini: $0. Competition bikinis run anywhere from about $300 to well over $1,000. I almost did not compete because I couldn't afford a new bikini on top of the other expenses and wedding planning. Then I met Heather through a mutual friend who, after only meeting me once, offered to lend me her bikini. It was G O R G E O U S. It was designed and made by IFBB Pro Shawn Hektor-Lewis. I will definitely be using her for a future bikini! Click here to check out her stuff.
There are ways to save money if you look. GNC has a rewards program. Amazon has some supplements that are cheaper than in stores. If you subscribe to fitness companies' newsletters, they'll send you promo codes and sale notifications. You can look for people selling their bikinis - a simple Google search will yield results. Experienced bikini competitors, being the nice people they are, are often willing to loan or even give you their accessories, or in my case, bikini.
Pose! Pose! Pose!
Ok, when I started prep I heard that posing was CRITICAL and should be practiced as much as possible. I was like, yeah, that's probably true. But I honestly did not make as much time for it as I should have. In fact, I didn't really start practicing until about a month out. I don't really have a reason, I just thought I had all the time in the world I guess. This affected both my confidence and fluidity/gracefulness on stage. You HAVE TO practice posing so that once you get on stage muscle memory will take over and all you have to do is show off the package you worked so hard to present. Looking back at my stage photos, my smile is so forced and awkward and that's because I wasn't as confident as I could have been. Don't be like me, smile a genuine smile!
Even though I wasn't actively practicing posing for the first 3 months of my 4-month prep, I did watch countless posing videos. Definitely do this. You will see things that you do like and do not like. It's important to find a style that suits your body and your style and personality.
We've already talked about how pricey a prep can get, but I HIGHLY recommend working a posing coach into your budget. Specifically, a posing coach that can work with you in person. I met with IFBB Pro Shawn Hektor-Lewis a few weeks before the competition and it made all the difference. Despite all the videos I had watched, I had no clue how to pose or move my body in a way that makes sense for the stage. She created a routine that was simple and perfect for me - remember, I was nervous and suffer from stage fright so I needed simple. If you've read my other competition posts, you also know that she's the one that gave me the last push, the last boost of confidence, to go through with competing. Find someone who wants to empower you and see you succeed!
Since the competition in April, I've continued practicing my routine AND met with another IFBB pro. Skylar Lanier earned her pro card May 2018 and is an owner of The Shop Gym in Manassas, VA. She posted an IG story after winning her Pro card offering free posing sessions. I jumped at the opportunity to work with someone who 1) knows what she's doing and 2) is sweet and offering her guidance for people who want to pursue the same goals. This is a woman empowering other women! I showed her my original routine and she helped me jazz it up and make it more fluid. I left feeling so inspired, much more confident, and certain that I'd be back for more posing, and perhaps a workout at the impressive gym facility.
Spray Tan the Right Way
Unless you've gone to someone for years for a spray tan, you should work this into your budget. Even on my tight budget, I decided immediately I'd pay for the professional tanning provided on site at the competition. I have been pale my whole life, never had success with even a mild tan from lotions, and had no concept of competition tanning. By using the pro, it was one less thing to worry about. Having the pro do it ensured great results and more confidence.
Tanning Tailz provided a handout on what do after getting the spray tan. The note I ignored was to sleep in baggy sweat pants and a long sleeved shirt. I had previously been told to just wear a baggy shirt dress, so that's what I had and that's what I did. I woke up the next day (competition day!) with a big hand print of missing tan on my inner thigh and a very dark hand.
We kept the room super cold so I wouldn't sweat the tan off, so I guess I balled up with my hands between my legs for warmth. Pack some baggy sweats and sleep in them. Don't ruin that gorgeous tan you paid for! On the bright side, Tanning Tailz is A M A Z I N G and offered touch-ups the next morning which I took full advantage of and at the competition venue before running on stage.
Other tips: Exfoliate, exfoliate, and exfoliate! Get that skin nice and smooth so your tan looks flawless!
Nervous Nelly
It wasn't until exactly one week before the competition that I remembered I have stage fright. I went to the stage preview where they told us exactly how the day would go (confidence builder) and then we went on stage and each ran through our routines (confidence killer for me). I literally shook as I tried to go through my routine. One of the hosts called me out for it - in the best way you can call someone out for being terrified when no one else is. He asked me why I was nervous. He said I had no reason to be, "we got you." There were at least 10 other girls going through this little exercise and no judges or audience watching. Why was I nervous? I have no idea, I guess that's just how stage fright works. But that experience, that nerve-racking, should-have-been-easy-peasy experience helped me prepare for the competition the following week. Remembering that I even had stage fright helped me to prepare for it - it got it (or at least most of it) out of my system before going on stage for the real thing. This is why practicing is SO important! Did you read the part about posing? Ok then, go practice. Believe in yourself and all the hard work you put in to get there. There are other nervous novices and seasoned competitors up there going through the same thing. You got this!
Again, I'm no pro and have only competed once, but what I do have is enthusiasm for the sport. If you are looking to compete for the first time, shoot me an email and let's chat. I can share all of the resources I have! Good luck!
-The Girl