When it comes to sticking to your macros while traveling—it doesn’t have to be a struggle… it is what you make it! Don’t let “ but..I travel” be an excuse!
Plan ahead
Before you leave, make the decision made about what foods you are not willing to bend on!
Think about how many meals you will need to pack per day. If you are traveling for business, chances are you know the name of the restaurant that you will be dining at. Pull the menu up online ahead and decide what you are going to have as your meal, or call ahead and explain you have special dietary needs. Don’t feel embarrassed, or ashamed! We have goals and we are sticking to them! Trust me, your guests will respect your decision.. heck they may thank you because now they don’t feel pressured to eat something that’s not on their typical menu!
You can stick closely to the types of food you are typically eating at home. Look for the hidden fats and ask them to be removed from your food.. example: filet, ask them to cook with no oil or butter, veggies ask them to be steamed, or no oil. Salads, really read the ingredients and review everything that it contains… think about your macros… if you don’t want it, ask them to remove it!
We all know the secret to this…and I have to admit, I’m not afraid to just stick with water and lemon, or a diet soda…However you know your macros. Go in with a plan! Remember, You don’t have to take your clothes off to have a good time!
You can stick closely to the types of food you are typically eating at home. Look for the hidden fats and ask them to be removed from your food.. example: filet, ask them to cook with no oil or butter, veggies ask them to be steamed, or no oil. Salads, really read the ingredients and review everything that it contains… think about your macros… if you don’t want it, ask them to remove it!
I most always bring a packets of oatmeal and make a protein shake as my pre-workout meal. If additional carbs are needed, I pack some dried blueberries or cranberries or other fruit. Most workout facilities have fresh apples available, (but don’t count on that).
My post workout meal is usually a shake and oatmeal again if a restaurant isn’t available. Starbucks has those turkey egg white sandwiches that are Divine! (There seems to always be one close to or in the hotel)
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Really, there are so many options and I’m always up for a challenge to myself. How can I make what’s available to me work! It’s like a game of survival… Could you do it?
The Hotel
Search for hotels that offer a mini-fridge and a microwave in the room. Most will bring one to your room at no additional charge or there is a community microwave is available. (However, the Kuerig in the room is easily manipulated to my oatmeal warmer). If I had to choose between the two, I would pick a fridge.
My co-workers know when we travel a gym is super important to me, so we always check it out online before we go or search for nearby full size gyms. Obviously, a hotel most times does not offer the same equipment.
If you need additional items or want something specific, plan to make a trip to a nearby grocery store.
What to Bring?
All food is safe to bring on an airplane, it’s how you pack it that matters. TIP: if you have a suitcase that you are checking, pack your food in a insulated lunch box with an ice pack! It will be fine!
In you carry on bag, pack an empty shaker cup, use this as your water cup throughout the day… you will also get through TSA with it being empty. Once through security, fill it up at a water fountain, or most restaurants are happy to fill it for you with ice water. (I always go in showing a few bucks in my hand)
Snacks: nuts, protein bars, carrots, hummus, rice cakes, almond butter (individual packets are available) lunch meat, protein powder, jerky, apples and other favorites of yours. (Yogurt is subject to the liquid TSA rules, but is available heavily throughout most airports)
In summary, don’t stress or worry, do your best.. and learn from each trip that you take!
The internet is filled with garbage like the above meme. It drives people to shame eat, to self punish and creates disordered eating. I’m here to set this straight for you so you can rise above this nonsense like smart people should.
Sadly, many of us have been used to self punishing for transgressions related to eating. Binge/Restrict: over eating or eating ‘bad’ food followed by starvation or food restriction. Bad food could be considered “not clean” and this falls into the eating disorder Orthorexia. See this blog
“Oh no, I ate that bag of Cheetos, tomorrow .That’s it… No sugar, no caffeine!! I’ll work out two hours a day all week to burn it off.”
Paws up if you’ve been there.
We are going to put this to rest right here. Today. You are going to read this, digest it and reflect on it with peace in your brain so you can stop with all the mental torture.
First of all.. This behavior gets us no where. You and I both know it. Say it out loud. It gets us no where! NOTHING positive comes from this. Repetitive negative self talk begat negative actions which begat more negative self talk and pretty soon.. WTF, you’re falling down a rabbit hole of despair over your inability to lose weight, control your eating . Worse yet.. you feel like a failure because of FOOD. BECAUSE of food!
“OMG, I went out with my friends and had one drink. I couldn’t help myself we got apps. Then I had more drinks and then we went to Denny’s. I said “screw it” and ate a Grand Slam with hash browns and sausage. OMG I woke up today feeling horrible. Why did I do that? I worked so hard this week. I was good until we went out. I shouldn’t go out. I can’t believe I f*cked this up. I can’t believe I’m like this. I’m going to eat what I want to day because “f*ck it” I’ll start my program tomorrow and if I’m GOOD all week then I’ll lose the weight I gained today. “
Monday morning: “I feel disgusting. My pant’s don’t fit me. I look so puffy and disgusting. I don’t even feel like going to the gym. Today I’m not eating until after dinner and no coffee for me. No sugar. Sugar is the devil. I need to get it together. Why did I do this? I can’t believe how I cant’ get my life together.”
Let me help you now. This is common dialog for many of us. I’m going to tell you once again that this behavior is an endless cycle of garbage talk and will never, ever help us reach any goal. If your kiddo spoke to herself, this way or Gawd -forbid a teacher told your kiddo this exact thing, we’d put a stop to this immediately. It’s not healthy.
REALITY SPEAK
We do not assign morality to food. There is no good or bad food.
Listen up all you “sugar is evil” people. I see you. I’m calling you out. You post out how sugar is the devil and I see you eating cookies and candy on Facebook and elsewhere. There is NO morality assigned to food.
What if: instead of saying “Decisions/food are “GOOD” or “BAD”
Let’s change our thinking to “for me personally decisions are either ‘helpful’ or “not helpful to my life/goals”.
A decision I make could be “not helpful to my goal” even if for another person it would be helpful.
“I’m in my prep and very close to stage time. Eating this additional serving of strawberries is not helpful to me today”.
That doesn’t mean eating extra strawberries is wrong for everyone. Just today, my prep goals would not deem the additional food helpful. It’s not a moral issue.
Decisions CAN create for us chaos or harmony for each of us. A decision might create chaos for you but may not be chaotic for someone else.
Here’s two scenarios to consider:
Mary works in an office and it’s the holidays. There is a lot of food and treats there every day. Mary said to herself
“There are so many treats at work and it’s really hard to stay away from them so I’m going to have 1 cupcake on Tuesday and enjoy that. I will have a little bit of Joann’s dessert she ‘s bringing on Friday. I’m excited to try it, she talks about it all the time.”
Same scenario: chaotic
“Oh no, I went to the break room for coffee and I couldn’t help myself because someone handed me a cup cake. I’m just going to eat what I want now. I did so good for so many days but it’s just staring at me. I have to eat it now. I just can’t lose weight. I’m addicted to sugar. I hate myself. I hate my belly. Why am I like this? “
In scenario 1. Mary was accountable and made a decision based on what was helpful to her. She didn’t vilify the food. She didn’t’ blame anyone else for what she ate. She choose what she wanted and it made her happy to eat it. She had a positive experience with the choice and she didn’t’ feel chaotic or the need to punish herself.” #helpful
In scenario 2: The decision she made was NOT helpful to her. She acted impulsively and blamed it on someone handing her the treat. She created a dialog that made her feel ashamed and degrade her ability to reach her goals . She degraded her body. #nothelpful
Punishment: Exercise is not punishment. We do not punish our children with exercise when they don’t pick up their toys. If your kiddo has an ice cream cone, would you then tell her to do 283 burpees? If a coach followed your kiddo from the lunch room to gym class and told them to ‘work off that meal with 680 burpees’ would you feel ok about that? The punishment didn’t fit the crime because eating isn’t a crime.
When we think of this nasty cycle, we are again reminded.. it doesn’t help. It isn’t logical. It doesn’t get us further on our goals. Thoughtful planning and mindfulness with logic will help us understand our decisions.
My guess that you are a decent person. You don’t lie to yourself and you trust yourself . You don’t deserve punishment. We don’t need to do this any more and especially regarding food and exercise. We certainly are smart enough to realize that when things don’t work, we should stop doing them. Can we take some self love and realize that mindset can go farther than 680 burpees? I know we can!!
Ok, so listen there are a few things we hear from new athletes when they are in prep/offseason.
“I don’t know what to do, I’m traveling” “I can’t travel or do anything with my family while I’m in prep.”
Traveling is super overwhelming simply because most of our preps are 12-16 weeks long! It’s nearly impossible to assume that nothing is going to come up during that time.
Prep is not a social death sentence.
Strategies: If you are on IIFYM your life will be so much easier than our Bro-plan sisters.
There are so many options for travel and eating well on the road.
TSA: OY.. that’s tricky. I put everything in my suitcase so I don’t even bother with frozen chicken breasts and a six pack cooler. That’s so old school and unnecessary any more.
If you ‘must’ bring your chicken breasts with you, freeze them. I never found any of this valuable. I don’t like eating thawing food. I’d rather just buy deli chicken. But, feel free to exercise your beast mode mentality and take it with!!
I get these at Walmart. I can put them in my carry on and I can eat them cold. I’m ok with that. Just add water. 20g P and 34 C.
How I do it:
1. Pack dry stuff in single serve packets in your suit case. Example: Oatmeal packets
whey isolate in small zip lock bags. Label them with the macros!! Remember to bring a few blender bottles and your scale!
2. Keep Protein bars, like Quest bars in my carry on or purse for hunger emergencies.
3. When I get to my destination, head to Walmart for supplies. I buy deli turkey and cottage cheese for protein. I also pick up cutlery because I forgot to bring it. You can also get some from your hotel restaurant or the lady at the deli counter at Walmart will give you some. I know her. lol
4. Veggies. I always book my hotel room with a microwave so I get the veggies that steam in the bag or are in serving plates.
Restaurants: Our team does not eat in restaurants in prep. I have brought my own food to many restaurants. The reasoning is.. you don’t know what the chef is putting on your food. They may not tell you that they spray that buttery spray on your chicken breast and that is lots of fat.
When I’m in prep, if I can’t see how it’s made, I don’t eat it.
Caveats: A bowl of lettuce or raw veggies. I’ve done that. Fruit.. ok. I’m good there. I carry my scale. Truth bomb: 12 weeks out vs 4 weeks out.. my macros are considerable different.
There is no room to have extra macros unaccounted for as I near the finish line.
Strategies for eating:
Fueling my workouts is my number one priority. Getting my protein /fiber /veggies is next in line. I might save back carbs and some of my fats for ‘unknowns’ . I’m going to hit my macros like a boss but I’m a huge fan of carb cycling for my life. If I have more carbs on a day I’m walking around more.. so be it.
Also, I know that sometimes, it’s hard to get all your food in and no one wants to be back at the hotel after an all day meeting having 6 protein shakes to hit your numbers.
When you are at Walmart pick up Protein Water to drink during the day!!
Hotels:
Extended Stay America
There are actually good hotel options for athletes!! Our Coach Ashley, recommends
Extended Stay America. “Stay at Extended Stay America if there is one – you will have a full kitchen…and generally the cost is super cheap so companies usually don’t have an issue with reimbursement for them.”
I’ve also stayed at Marriot Courtyard which also has a full kitchen.
If you don’t need a full kitchen, I recommend Marriot suites! They always have a fridge and Microwave.
When I was in Las Vegas I booked through Fun Jet this lovely condo!
It’s the Hilton Grand Resorts on the strip. It had a grocery store in the lower level
and a Starbucks. These hotels are all over the world. Just Google #Hilton Grand Resorts!!
Workouts:
One recommendation is to join a chain gym that you can use while on the road.
Gold’s Gym or Lifetime are good choices.
I will tell you that if you try to buy a week pass you will pay massive fees.
We wanted few day pass to LVAC and it was 100 dollars.
Since we now can Uber around, it’s worth it if you need a gym that surpasses your hotel gym.
With Hotels like Marriot, we typically see a nice gym but in NYC.. NOPE!! It’s a tiny room with a mat. Be sure to navigate your potential workout facility before you go.
As a coach, I have lots and lots of brand new athletes who begin their journey on my team.
As their shows grow closer and closer ,it’s common for them to tell me.. “I thought I’d
1. be showing more muscle
2. look just like the Instagram competitors
3. be tighter
4. be more defined
5. have more muscle
or some variation of this.
The hard truth is If you started your prep having not done a full off /grow/build season, you did it backwards. Yep. I said it. As athletes.. we NEED a full grow season before we begin to prep for stage.
It is very common to see people who “workout” think they can cut down to what you see on the gram. It’s not the same as taking a strategic off season, eating, building, and then cut to unveil what you have built.
In 2012/2013, it was common to see coaches advertise “12 Weeks to Stage” and starve a sister to stage lean. It was a simpler time back then because the bikini physique was not pumped , super conditioned or showing striations. It was beachy. BEACHY.
This was 5 weeks out from my first show.
Fast forward to the ultra competitive nature of the stage of today. Conditioning needs to be on point. If a new athlete has begun her prep without mature muscle, she will come in lean and sexy but without the visible conditioning she is thinking she should see.
In every cut.. we lose muscle. EVERY one. That is real. We work so hard to keep what we have when we are on a cut. If you are lifting heavy and training with high intensity and keeping your protein higher.. you are doing your best to keep that valuable muscle for stage. You will not be building any muscle in a caloric deficit. If you are on the normal path of losing body fat, and your calories are lower, you will be fighting to keep the muscle you have.
If you have very little muscle to start with.. you can certainly come in lean and gorgeous but with visible work to do.
WE ALL HAVE WORK TO DO.
Does that make you unworthy to compete?
Not at all. Does it mean you are going to lose?
Not necessarily. Can you even win?
Of course you could!
Why bother? UGH.. well..
Because this sport is about improvements. When you compete, you must look at what you brought to the stage and work with your coach for improvements.
Do the work and come back with a better package.
Build build build your physique but know you can get better every show!!
Your first show should be a baseline. It’s a BASELINE.
You gain experience, you gain, knowledge of your body. You gain reality checks and you lose the nerves associated with the competition process. You become less about the madness and all about strategy.
In 2013 I needed much glute work. I still do! Middle pic is lots of food, lots of lifting (2016) Final pic is 2017. I’m a work in progress because I want to get better.
We all have to take the time to build mature muscle to get the IG look. Some of those women are NOT natural and it’s deceiving. No offense to anyone who is not natty just be realistic!!
There is no fast track to mature muscle when you are natty.
Ashley in 2015 and 2018. She is lighter on the right BTW.
It’s surplus of calories and progressive overload on your muscles. It’s diligence and time spent to create the physique you want. #science
No magic. Science.
Julia Before and at the UFE World Championships in Toronto
Post Show: Bad sportsmanship is never ok!!
I should have placed.
The judges hated me I’m quitting my coach for another coach. I should have won. I’m quitting the sport. I deserved to win, that other girl didn’t.
This show is rigged. The judges have their favorites.
Boy, doesn’t this sound familiar. First of all.. being an athlete isn’t’ when you are walking on stage in your sparkly bikini, it’s how you handle yourself. Being a real athlete is about sportsmanship as well as hard work. Frankly, being pissy because you didn’t get what you wanted actually shows on stage. Yep.. you don’t think it does.. but it sure does.
It shows in your social media. It shows in how you treat others in your show. It shows.
Disparaging other athletes in public or social media reflects badly on YOU. Your friends will always side with you. Pro-tip: keep that conversation between you and your coach and be gracious in your placing. Your judges see your social.. just count on that. It looks bad.
Hey.. honestly…There is no guarantee. Body building is a subjective sport and as athletes we never know who will show up. We don’t really have a solid handle as an industry on criteria. Each federation seems to want something different or perhaps the judging isn’t consistent. We already all know these things, yet we choose to step on stage.
No one is entitled to a pro card. In your first year, not getting a pro card is a good thing. I said it. I’ve seen many athletes win their pro card on their first show and were not ready to compete at pro level. They did not do their time coming up and it basically put them out of the competition game.
Not getting a trophy when we thought we deserved one is normal because we all go there with the intention of winning. Sometimes things just don’t go our way. Sometimes the numbers are tight and it’s literally a crap shoot on who placed higher.
Yeah, sometimes the judges have their favorites. Sometimes they don’t even see you.
Sometimes they don’t like YOU. Sometimes it sucks. It’s a subjective sport.
My point here is if you think that the grass is greener elsewhere then you didn’t do your show for the right reason. Our goals should be to improve our physique and be competitive. Winning is a cherry on top of the actual cupcake of the competition process. We can get better and work hard for the next time! We can try another federation that might be a better fit. We can figure out where we can work smarter and keep pushing. Or we can stomp our feet and be mad. Trust me.. one is easier than the other.
So sorry… but I’m not writing this to bring you down. I’m asking for you to understand your sport and realize your amazing potential. I’m asking you to focus on what you are accomplishing in a very short time and what knowledge you are gaining in this process.
I’m asking for all of us to stay away from comparisons when you are looking at your pictures. It is not going to further your progress or goal to compare.
You do not know who will show up on stage next to you.
You do not have any control over the judges likes and feelings. You are in a sport that has literally no criteria and is subjective.
FOCUS on YOU and your best package. Retool and learn how to apply what you are learning.
Baby Iggy wants you to know that you are enough.. just work hard!!
Good luck with your show
Coach T
Bikini Competitions are the “new wedding”!! I spent more time selecting all my suits than I actually did selecting my wedding gown 20 years ago. If you are new to competing, it might seem overwhelming. Have no fear!! This is the fun part!
What kind of suit do I need for my bikini competition? If you are doing bikini, the suit you will buy will be like these!
You can see that suits come in all colors and styles.
They are two pieces and have connectors . Most girls have their suits custom made but many designers have ready to go designs available. They come in all price ranges.
If you are FIGURE, your suit will look like this.
Figure suits are connected and cross in the back. . This girl looks awesome.
If you are a figure girls, this is the suit you will buy. It can be blingy, very blingy, plain, OMG or in between.
You need to know! this is from Kata Stage Apparel The bottom cut of your suit will depend on the federation you compete in.
You will check with your coach or federation guidelines on their website for more details. NPC will be a much smaller cut.
Many natural federation like NANBF require the moderate back. Origninally, it was said tht UFE bottoms should cover 30 percent of the glute, although they recently posted you could use pro or standard back.
If you are doing shows in different federations, you can order two bottoms with your top.
Wait: my husband said the bottoms are too small. That happens a lot. The bottoms are very small to show off your glutes. You will use Bikini Bite to secure it down. It will look amazing. If your bottoms are very large you will not be able to show the judges your best package. No thongs though!!
Can I buy one at Walmart? Sure. If you want to wear off the rack that’s up to you. We’ve seen a few ladies do that.
I’d never recommend it, but it’s your show. If you have the package and presentation to pull it off, why not. If your federation has rules, please abide by them.
When do I order? Typically, suits are ordered 8 weeks out from your show. Some designers require more time because of stoning or volume of work load during the show season. You will find that info on their website. If you need it, many designers have a ‘quick ship’ or quick turnaround for an additional charge.
What color should I pick? I don’t know? I don’t know.. what do the judges like? Do they like girls in red suits?
Good gravy!! Calm down. Pick the suit YOU like. What color do YOU feel amazing in?
You are judged on total package. If you feel like Queen Bey in in your suit then you will give them all the sass. If you pick a color you aren’t feeling, it will show!! I want you to love your suit.
Things I’ve learned.. Jewel tones look brighter on smaller frames and athletes with dark hair and skin. We had a lovely athlete who was had a bit of a darker complextion and brunette hair. She chose cranberry and she just got lost on the stage. We put her in yellow next time and she just shone bright.
I like to google for athletes who resemble my skin and hair. It’s nice to see some red heads in something other than green. I have done every color out there.
On another note: Stop with the “do the judges like brown hair, short hair, tattoos, red suits.. mentality. Stop it. This imaginary group of people who work up in a shitty mood or great mood or just got off a plan are real people who are rushed to look at 100’s of physiques and score them subjectively. One judge said he hated red suits because his ex wife wore those in shows. Some judges are obsessed with blondes. Some hate redheads.
There’s’ no criteria for our sport. I said it out loud. It’s one of the biggest complaints.
So here’s what you do, bring your best package and look exactly like YOU want to. Show them you are amazing and engaging in your favorite suit and that you are a winner.
I’m so excited, I want to order it now. Please don’t. We have seen time and time again that jumping the gun will bite you in the booty. If you are 8 weeks out the designer will know how to cut it for show. Most ladies who pulled the trigger early had to have their bottoms remade because they looked like a diaper. You have no idea how tiny you will be at show. They won’t fit until right before your show.
Ack. there is a sale and I want it. You could pay your designer for your suit and place the order 8 weeks out.
Where will I find designers/suits to look at?I love Instagram! If you look for #competitionbikinis, #competitionsuits, you will find some amazing designers!
Google will give you some great results too, but you’ll miss out on some of the newer designers. I say.. use IG!
Glamfitbikini’s has the coolest IG page on the planet. @Glamfitbikini
They get big ups for color coding their entire feed. They are in Australia but ship to the US.
Katkinis has some beautiful suits!
The connectors!! Another cool designer is @Bikini_voronina_Official
How much should I spend? I bought my first suits from RavishSands.com. They are amazing to work with. There are so many price points when you are selecting your suits. Pricing can depend on amount of stones, upgrades in stone colors and connector choices. You can spend as much as you want!
This one is mineeeeeeeeeee!
I’ve had suits that were very blingy but this year I went with the stretchy sequins !I bought my suit this year from a picture I saw on IG! @crystallinibikini/ I paid $180 for it and it’s my favorite suit! I actually felt that the stretchy sequin fabric was a better fit for my implants! I had some trouble with my stoned suits coming up . I love the connectors. Sequins looked great on stage too!
You can also buy plain suits and stone them yourself if you are up to the challenge!!
MuscleDazzle.com
My new obsession this year is Muscle Dazzle. I saw a girl at my last show with a fantastic suit from them. It came in a pretty sleeper box! Their prices are fantastic!
Does color/style matter to judges? Tamee Marie her self told me that blondes in pink suits is cliche. I don’t know. I’ve been to lots of shows and the ONE thing I do know is.. the total package matters. If you pick a suit that makes you feel awesome, look awesome and you rock it, that counts for a lot. I love blingy suits on stage, the lights make them look amazing but I’ve also seen girls with plain suits win. Oddly, a girl won in bikini wearing a figure suit at one show. I don’t even know how that worked out, but my guess is ‘suits’ aren’t the thing that makes the judges pick you over another girl.
Suit designers I like RavishSands.com
They are very very good! This year, they remade my old suit bottoms to fit the federation I was competing in. I sent them the bottoms and they had them back promptly! Great customer service too. I have had amazing luck with them.
I got my suit! It doesn’t fit! If you are a girl who has to lean out for stage, your suit may not fit until the last week. If you try it on 3 weeks out and you still have work to do, try not to panic. It will fit! The designers are good at their job!
If you are contemplating a journey to the stage, my goal here today is help you navigate the cost of competing!
First of all, I believe that if you are reading this, you have been in the process of searching. You’ve been looking at Instagram and seeing all the gorgeous competitors. You’ve thought about bikinis and maybe you don’t actually know where to start for this process! So let’s make a plan.
Gym Membership:
I’m assuming you have one. You need one. Cost will depend on your area. If you need to train at 3:30am because that’s when you can do it.. get a 24 hour one!!
I own a gym. I have two other gym memberships too. One is the biggest gym in STL and the other is a 24 hour one. I need to train when I can!! $35+ per month.
Coaching:
I love being a coach!! My girl Julia and her hardware!!
I fully believe that ALL first time athletes need a competition coach.
I don’t believe all competition coaches are good or qualified. I believe that YOU must interview your potential coach and get as much information as YOU can about what your coach will do for you. If your coach only gives workouts, no support, no information, no posing, nothing but a cookie cutter diet and that’s ok with you.. you can find so many who will take your money.
Your coach might be online, or in your area. Decide which you prefer!! If you have actual personal training time with your coach, you are going to pay a lot hourly.
I charge $75 per hour for privates. Some charge more!!
Please do your research and learn as much as you can about how your competition experience will be.
Finances: Many coaches make you sign a full year contract that includes off season and prep. You can pay anywhere from $150 monthly to several hundred dollars a month.
Phone calls from the best coaches can be up to $600! I know because I requested one!!
Some coaches will require you to pay in full ahead of time for your prep. That could run you $600 or more.
Coaching is generally non refundable and non transferable. If you don’t keep your end of the bargain, you can be dropped for non compliance. This may upset some people but if a client is not ready for stage because they are not following their plan, that falls on the client. As a Client it’s YOUR job to hire the best person then follow through.
Perspective:
Our bikini team offers a monthly package of $175 on an auto bill. We require our clients to stay with the team for at least one month past their show so we can help them reverse diet.
You may also find coaches who will do monthly payments as well.
I found a coach who is super cheap!! You probably found a coach who hands out cookie cutter diets and workout plans. I want to stress to you.. Find the right person and pay them to help YOU.
ADVICE: if you see any ads that say “I can take anyone to stage in 12 weeks” Run away. Trust me, every client is different! I’ve seen this so often and it’s a low calorie, low carb,restricted plan. Find someone who is a good fit for YOU. Did I stress this enough?
Karina posed with our Skype posing coach and it was a game changer.
Please do not over look posing. Please do not useYouTube videos to learn to pose. Please pay the right person to give YOU the best presentation. If your posing coach gives everyone the same routine, that’s a bad thing!! Posing coaches with “signature” styles make it obvious to judges who posed the athlete. The better choice is to find a posing coach who will teach YOU how you look your best. They will teach you how to
create a presentation for the federation you want to compete and they will be vested in your progress!! You can look to some amazing Skype coaches as well as local ones. Please do your homework. Posing will cost $40-60 per hour.
Do not make the mistake of skimping on your presentation. Hire someone who will be truthful and honest and help you win.
If your posing coach has no idea what to give you for your federation, find someone else! Don’t waste your money. Your posing coach should pose your early and then tweak you again when you are stage lean. Things a look different when you are stage lean!!
Do not wait! If you made the decision to compete, hire a coach right away!
Supplements:
Just a smattering of my supplements.
The basic supplements you may be using for bikini are Whey protein (or the equivalent), BCAAs, Pre-workout, multi vitamin, fish oil etc. I know, I know.. you might know someone who did it without any sups. That’s awesome but most of us will be taking at least a protein supplement. My first coach had me on a vitamin regiment that was about $200 a month and I purchased from her friend. ASK questions before you sign up!!
Items like Whey will range from about $30-50 a tub. Shopping places like Amazon, Body building.com and local stores, you can get rewards, points or sales. Basic supplements will cost $100 a month give or take.
Food:
If you are eating Bro (turkey chicken or fish and veggies) your grocery bill is going to be spent on all of that!! Walmart, Costco, Sams, these are great places to stock up!
If you are IIFYM you can have more choices but you can still stock up!! Depending on prices in your area, you will spend a good amount on food. Athletes pretty much eat all the time. I spend about $175 a week on my prep food.
Bikini:
This one is mineeeeeeeeeee! It was $185 from Crystallini Bikini
Stage Bikini’s come in all price ranges!! If you want to have super blingy suit you can spend as much as you want!! My first two suits from Ravish Sands were $650 each. I have gone to sequin suits now because I can compete in more than one in my show. I love them. They are fantastic on stage! I paid between $150 -$185 for my sequin suits.
Plain suits can be purchased too. Most sites have plain ones for sale so you can really choose one based on your budget. If you are so inclined, you can purchase your own crystals and bling your own.
Rental: Of course you can rent or buy second hard also!! Facebook has several groups for reselling! Stage shoes : Most of us will wear the basic style 5 inch clear heel from Ellie “Brooke”. This shoe is amazing. It fits great. Easy to walk in too! You can get them on Amazon for about $30. Of course you can choose your own shoe style and bling. Price range is up to you!! Advice: Buy two pairs. I’ve seen girls blow out a pair of heels backstage and hobble out. I’m an over thinker.
Jewelry: We love our bling!! I have a huge collection of stage jewelry that I’ve accumulated. Let me tell you a secret.. don’t spend a fortune! It gets janky from the tan and it can get lost. I’ve been at so many shows where someone broke an earring or needed a bracelet and someone gave them their extras.
I purchase my jewelry locally at the import stores. They have huge selections and I got 10 pieces for about $70!! Amazon has blingy jewelry and you can search IG for the high end suppliers to competitors. I find it’s not worth the expense because backstage is very chaotic. I’ve lost plenty of things!! Save your good jewelry for date night!!
Tan
This is where you do NOT want to skimp!! Please hear me on this. You have trained and dieted for months so do whatever it takes to bring your best package to stage. You will tan with your backstage tanner. Don’t go to the local tan company and try them out. Your stage tan is unique!! It does not have DHA so it will wash off and you do NOT want to look green on stage!! Your tan will be $100-$200 and you will receive touch ups all day backstage. You should have your tanner providing you with gloss and glue too! The tanning backstage is generally wonderful!
Hair/Makeup: Someone posted “Do judges like you better if you have long hair, dark hair, extensions. Are you dinged for bangs? ”
Ok listen to me now.. you are in a subjective sport. You may find a judge that likes blondes better than redheads. You have one who loves girls in blue suits but hates red because his ex wife wore red. So the only thing you can do is bring your best package. The overall package will win. If you want extensions and you love your look, do it. If you rock a look that isn’t at all you, it will show! Be the best version of YOU and rock it like you are Beyonce.
Get your nails done with Gel so the tan will not stain it. That’s an additional 30-40 dollars and remember you need to do your toes in Gel too. The top coat is fine. Hair:/makeup: Can you do your own stage hair? If you are good at it.. awesome. I can’t. I’m far to hungry and emotional to do anything day of show. I use my own hair and makeup artists.
Backstage will have some options for hair and makeup. Do your research!! If you are comfortable without a trial run, they will be a great resource for you and they will most likely touch you up during the day. That will be about $100 each for Hair/Makeup Private Artists: Search Facebook Makeup artists group and find the best one for you. You will have to pay travel for some artists but if you work with them ahead of time, you can show them the look you want. I’ve paid $180 for makeup with travel.
Do I recommend it. Yes I do. I need 3 hours to get my look together. That’s just me.
Doing your own makeup: I set out to do my own makeup. I took lessons from an artist. That cost me about $100 per lesson. I purchased a rolling makeup kit and about $650 worth of the right color cosmetics for stage. I ended up paying an artists simply because I ‘m too low carb to do much day of show. Some ladies are skilled. Here’s more on makeup if you want to try to do your own.
Other expenses:
Federation Card : $60-$100
Price per category you compete in
Example: Bikini open $60+ and Bikini Novice $60+
Fee to register for the show $75 +
Hotel and other travel expenses TBD
Photography varies by photographer!!! Backstage photography is worth it!!
At UFE I paid $75 for 10 pics. Stage pictures were about $200.
Photoshoots: As you are stage lean, you will book your own photoshoot!! This is well worth it!! We shoot in every competition season!! You can do your research on quality photographers who shoot fitness. Prices will vary in your area.
Karina always had bomb shoots around her shows! LOVE this.
I know you are working hard. I hope this helps! I wish you so much luck on your plan!
Baby Iggy has no knowledge of competition costs but he supports our desire to shine.
I’m going right in and tell you a few hacks that can save your life. Ok.. probably not really but you may like them.
STARBUCKS double shot:
Ask for either a dopio or Quad (4 shots omg) over coffee ice.
Add either Sugar free vanilla syrup or a splenda packet.
Add either coconut milk or almond milk or skim.
BOOM.. The drink that keeps giving. The coffee ice is like “second drink”
Muscle Eggs
Muscle Eggs is super popular among the fit girl set. I liked it when I purchased it. But.. I had a couple issues. First of all.. the containers are huge and barely fit in my fridge. I had to keep the other ones frozen and that was tough because of all the halo top in my freezer. No room. So there is that.
They are pricey which is fine because they taste great.. but I got bored!
Hack. I made my own.
Start at Costco or Sams and buy pourable egg whites by the case. They are between 6-8 bucks for a whole case of 6 boxes. That’s a lot of egg whites.
You can use any sugar free coffee syrup for and mix with your whites. You will have lots of flavor choices and won’t be stuck with one gallon of the same.
You can drink Muscle Eggs and you can also drink pourable whites with coffee syrup. You can mix them into your protein shake to make it creamy. You can make pancakes or mug cakes too. You can go to MuscleEggs.com and use their recipes with your own concoctions!!
You can search for “Sugar Free Coffee syrup” and get lots of options.
You can also find them at stores like
Bed Bath And Beyond
Home Goods
Marshals
TJ Maxx
World Market always has a good selection.
Amazon is for sure going to have what you want!
Party time:
Order this and never look back.
Jordan’s Skinny Mixes are Zero macros. That’s P:-0 C0 F0
They are great! They are fun and exciting! So if you have to be Faux Drinking, you can make this happen with club soda and some garnishes! Take the macros for your hooch but at least you will be feeling sassy!
You can search Jordan’s Skinny Mixers online to find them.
Bed Bath And Beyond has lots of amazing Jordan’s Skinny products
Baby Iggy is not on macros but he’s super happy!!
❤
Our Team LOVES Taco Tuesday! Who doesn’t!! IIFYM is bomb because you can make them fit your macros!! Here are a few of our creations! The tacos above are grilled chicken !
Alicia scored this find at Trader Joes! 24g Protein! Holla!
Coach Michelle is on vacation and on prep. Her tacos are on point. That avocado!! Avocados and that wrap have fiber. That’s about 20g fiber right there!
Ashley is about 4 weeks out from her show. This is her masterpiece!
Coach Julia is 7 weeks from her show and this is her taco crunch wrap!
Melissa is 7 weeks from her show. These are her shrimp tacos! I love the lime.
These are mine. I am 13 weeks from stage. Each one of those shells is only 4 carbs.
Jen nailed her macros while eating tacos out! um.. yes please!!
Holy Mama, sometimes you need a taco when you are out. The macros on the Taco Bell Chicken Soft Taco are sweet.
Hack: If you are craving Tacos, front load your tracker with your tacos early in the day and eat around them.
Here’s my 4g Carb Taco shells.
These are in the grocery store or order online. We buy 72 shells at a time!
Warning: These are actual pizzas made by our bikini team in PREP!!
One of the thing that has me completely over the moon is our team’s ability to create amazing food from prep ingredients. They do it quickly and with flair.
There is no reason to eat plain when you are in a cut! Creativity goes a long way and creates a sustainable plan!
The above pizza was made by our girl Ashely who is just 4 weeks out from her show.
Here’s another one she did!
Coach Michelle is 7 weeks out from her show and rocked this masterpiece.
Chicken, sundried tomatoes, onions, FF mozzarella, reduced fat feta and basil on a flat out.
This is my SOB on a flat out. I toast my flat out before we bake the pizza.
Jimmy Dean Sausage crumbles, Onions and Louis Rich Turkey Bacon. Sauce Prego light smart red sauce from Walmart.
Our Bikini Team Athlete, Tracy made this gem. Pepperoni Pizza for Dinner! 🍕💪🏻Oh man… Winning! ❤️ 308 Calories / 4.5G Fat / 37 Carbs / 32 G Protein
Tomato Basil flat out Wrap
Turkey pepperoni
Marina Sauce
Fat Free shredded cheese
Bake at 425 for 10 minutes
Melissa did a fun peperoni and sundried tomato version! mmmmmm
Debbie, who is 7 weeks out from her show created this version of the white pizza!
Tips: Pizza is an easy dinner and it has a secret bonus. Flat our or tortilla wraps have fiber.
There are lower carb wraps too. You can create your own toppings from your prep food. You can load veggies if you are into that. You can use full fat or non fat cheese depending on your macros.
You do NOT have to have 12 dry roasted almonds for your fats. You can have other fats!
Cheese has protein. Feta is a great choice too! This is all about you.
Pro-tip: Build your pizza in your tracker in the morning so you can have exactly what you want. Then eat around it for the rest of the day. You can enjoy your evening meal hitting your macros and feeling super smart!
Hey.. if you want to learn more about IIFYM.. go to LEARNIIFYM.COM and let us teach you!
If you want to join our IIFYM bikini team.. we’d love to talk to you.
If Quik Trip is local to you, you might have seen this egg bowl in their stores. I had the chance to taste it last fall and it was insane. I know a lot of restaurants serve this as well.
Last night, we recreated this masterpiece for my prep macros. I have no pic, because I ate it up. But it looked much like the above one so go with that.
1/2 cup Jimmy Dean Turkey sausage Crumbles
1 whole egg
1/2 cup whites
1 slice Kraft Fat Free Singles
onions
In the pan with cooking spray, heat your onions first.
Next add the crumbles until they are hot.
Eggs go next
Put the cheese on top and put a lid on it so it melts.
You can modify anything here just adjust your macros.
If you take out the whole egg you can take off 5g Fat. I use an omega egg so
that’s a good way to get my EFAs. If you have the fat, get some real cheddar!
It’s so good!
BRO ALERT: If your coach has locked you down to Bro-city, you can still rock this meal.
Use cooked ground turkey and seasonings instead of your sausage.
The internet is filled with garbage like the above meme. It drives people to shame eat, to self punish and creates disordered eating. I’m here to set this straight for you so you can rise above this nonsense like smart people should.
