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.
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.
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.
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.
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.
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
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.
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.
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.
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!
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.
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.
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!!
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.
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.
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 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
World Market always has a good selection.
Amazon is for sure going to have what you want!
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!!
Are you a creature of habit? Do you eat the exact same thing every day? Did your coach give you a plan with a total of 6 items on it? Are you struggling to incorporate variety into your meals because you “just don’t know what to eat?”
This blog will help you.
Sports nutrition 101 tells us that we need to eat 35 different foods a week. Our team of athletes and lifestyle clients follows this goal.
This is important simply because, variety allows us to get micro nutrients from lots of different sources.
I have spoken openly about my Bro diet plan and how it made me very sick. You can read more about that here. I was eating a ‘totally clean’ competition diet of
I had 12 cups of spinach on my plan each day.
I hated my meal plan. As I got closer to my show, my calories were very low and I had 6-7 meals a day of tilapia and spinach.
That is about 9 different foods and entire food groups are missing from this plan.
There is zero nutrition coming from beautiful fruits and other veggies. I could have had other options and still reached my goal. I would have felt better and had more energy. I certainly didn’t look better on this plan than I do on a variety of food. That’s a fact.
Nutrition should be a priority no matter what plan you are on.
It astounds me that intelligent people accept this style of eating when “dieting”. If you were told to give your kiddo this food 6x a day, you wouldn’t. Kids need better nutrition. They need their calcium and fruits and veggies. How dare someone recommend this.
When did we lose our sensibilities!! Let’s eat some beautiful food! Stop removing total food groups! You don’t need to!!
How can I increase my variety to get to 35 different foods a week?
DON’T OVERTHINK IT.
Eat simply. If you are in the mood for black berries, eat them. Have an apple on another day. Eating the rainbow is a perfect way to increase your variety easily.
DON’T SHOP FOR 35 DIFFERENT FOODS You don’t need to do that!! Just start with what you like, and add to it.
We use challenges like “Taco Tuesday” and “Waffle Wednesday” to help our clients get creative and increase their variety. Both of those meals can be created with lots of variety! It’s easy to find yourself with 15-20 different foods a day on those days!!
Think of the toppings, the ingredients. If you want fish tacos, great? Do you want a taco salad? Or waffles with Halo top and chocolate sauce.. Or perhaps you just want Waffles with blueberries!
Hack: My Net Diary tracks your food amounts!!
You can see the number of foods you have eaten each day! Cool. MyNetDiary Pro is bomb!
Well.. that’s a giant bucket of OMG! How do you count that??? I count it as DGAF.
The question I received today was
“UGH.. do I have to count macros forever?”
The answer is “Yes and sort of yes and no-ish.”
Let me explain:
Your body counts macros whether you count them or not. If you are fluffy, it is because you are eating in a surplus. If you are drinking that giant margarita you know you are going to feel accountable for that in some manner. That is surplus for sure!!
IIFYM/Macro counting is not a diet. It is simply a way to eat well and achieve your physique goals while enjoying the foods YOU like.. So if you want to achieve your physique goals, yes.. for sure you will have to count them. However..
The progression of macro counting is fantastic. The longer you do it, the more comfortable you may feel with “Intuitive dieting”
Intuitive dieting is basically eating your macros and doing math in your head. Simply understanding that you have a certain amount of Protein, Carbs and Fat and fiber to hit and are able to do that fairly easily.
Example: I had a Quest bar.. that was 25g protein, 27C and 8g F. Iced coffee with it that’s an extra 10g protein… etc. I’m doing math in my head. It starts to actually become a natural thing the longer you do it. This works great when you are traveling. I have found it very easy to eat in airports with intuitive dieting.
This is a good day! High carb days is awesome.
When I get a check in from a client that said “I didn’t track yesterday but I aimed for my protein and hit my calorie goals pretty close” this is awesome. This is someone who understands her goals but can be “flexible” in her food!!
BREAKS ARE GOOD.. SOMETIMES.
I had a client check in and tell me. “I didn’t track at all for the holiday. I was on a float and ate some things, but kept my portions small. I enjoyed the day”
This is a time when you don’t need to track. This is a flexible dieting win! My client was aware, she enjoyed her day and she didn’t stay glued to a tracker. She is back on her normal food right away.
I was very excited to hear her experience over the holiday simply because a dieting break is good for the soul. It’s ok. On that break, she didn’t binge, she didn’t freak out or beat herself up. She woke up and went back to her plan. This is amazing.
Ok.. so I’m just not going to track and guess.. This is could be a struggle with clients who are used to starting and stopping diets.
I’m not advocating this at all. Consistency wins over perfection in the IIFYM game. Working intuitively for long periods of time is for the advanced macro counter.
Honestly, I can’t even fathom not counting for a long period of time. If you reach that level greatness.. Cheers!!
If you are not solid on your macros. If you cannot hit them consistently. If you are prone to binges and see not tracking as an opportunity to eat in a surplus.. you are probably not ready for intuitive dieting. That’s ok. Stick to your journey and use the tools you have to be successful. Never give up but know that the longer you do it, the easier it will become!!
When a new IIFYM client starts my program, I will typically get this questions.
“What should I eat? I don’t know what to eat”
Ok.. first of all the most important step you can do as a new IIFYMer is to follow directions of the plan. Our plan starts with three full days of tracking YOU.
I ask my clients to fill out their tracker with their normal food for 2 weekdays and 1 weekend day. Looking at your normal eating habits is eye opening. It’s easy to tweak your food so it fits your macros. If you toss the entire way you eat, and are searching for food to eat, you are missing the whole point of IIFYM. EAT WHAT YOU WANT.
If you are low on fiber and protein, then you certainly can figure out how to add more of those. If your carbs and fats are way over, you are going to have to make some adjustments. Simply cutting the serving sizes for overages is one way you can modify . Weigh everything in grams.
The protein bar problem.
One client told me she was really sick and tired of trying to find a protein bar that would fit her macros for a snack.
“I need a bar that is 12g protein and 13g Carbs. All the bars have 24g Protein and 26g carbs. “
Ok.. so she probably could simply use half the bar . Right?
Make it fit.
Don’t throw the baby out with the bath water! Clients start this project jumping ahead to the middle instead of following our directions.
A huge mistake is to start with a whole new menu because you “think” you have to.
WE NEVER TELL YOU TO DO THIS. Success in IIFYM comes from the fact that you can eat like YOU. The more it feels like YOU, the more consistent you will be. Consistency wins over perfection.
When you want Qdoba.. add it to your tracker and make it fit. You can use Fatsecret.com to find all kinds of food that you might like if you have a hankering.
AIM FOR PROTEIN FIRST.
Most of our clients come to us eating very little protein. They end up with 100g of protein left at the end of the day and no carbs or fats.
Add your breakfast first. Most of us have a favorite breakfast so put her in there and let’s see how she fits!
This is Ashley’s pancakes with Cinnamon and pumpkin. She tweaked her recipes so it fit her macros.
Tracy topped her waffles with syrup and Sugar free Jelly. Man I love her. She’s bomb.
Add dinner or Movie time carbs next If you are fired up about Taco Tuesday, then do yourself a solid and put those tacos in your tracker in the morning or the day before. We call this FRONT LOADING YOUR TRACKER.
You can eat the tacos YOU want! Or what about Pizza!! Maybe you have a pizza craving!! Whatever it is.. put it in so when movie time happens you have your food accounted for.
Fill in what is left for the day!!
Front load the whole tracker. Sit down at your PC and add the food you want to eat to your tracker for the next day. Make it fit. Take the time to do it and pick things you want.
Make sure too add your fruit and veggie requirements and your fiber too.
Then hit the PRINT button for your menu. Eat that for 1 or two days. You don’t have to track it again.. just follow the menu.
Even if you don’t want to food prep, you can still make convenient foods fit!
EAT WHAT YOU LIKE.
I did that but someone asked me to have lunch with them and now I don’t know what to eat.
That could happen and that’s why you are learning IIFYM. So move some things around in your plan so you can enjoy lunch with your friend. If you cannot fit it into your macros ask your friend to give you a days notice so you can be prepared!! You are never more than 24 hours away from what you want!!
I filled in my lunch but now I have a bunch of ‘dangling macros left and I dont’ know what to eat.
If you don’t front load your dinner, evening food and eat around that all day.. this could happen.
You can do a flex bowl if you truly can’t get it together. This is the blog on Flex bowls.
Flex bowls are a way to take the protein you have left and create something exciting and fun with the macros you have left.
I had a bunch of macros left over and I don’t want to eat anymore so I’m just going to bed.
ACK we get this quite a bit. Try harder. You need to hit your macros +5/-5 grams every day. That is your job. You are eating like it’s your job so focus. You can do it.
If you end up with 75g protein left at the end of the day.. just move on with your life. Tomorrow, figure out how to eat more protein during the day. Increase the protein at each meal or have something extra to bring your protein up. I like Laughing Cow cheese or even Kraft Shreds. Cottage cheese is packed with protein.
Really? Still have no idea? Go to Ripped Recipes.com and enjoy their recipe search.
Use your computer, NOT your phone because the filters are better!!
You can add the macros you have to work with and get recipes to match.
You can do a whole day or just a certain amount.
This game is like Tetris. You can learn something new every day and when something doesn’t work.. that’s ok. You have a clean tracker tomorrow!! So get on it!!
Let’s see what you can do.
If you are just begining your IIFYM/Flexible Dieting Journey you may be surprised to see how much protein you are going to need to eat each day. In fact, most of my new clients come to me eating very little protein so it looks daunting to try to hit those protein goals!
The question I get the most is “How can I hit my protein goals with out going over fats and carbs?”
Protein is very important to our physique goals!! We need protein to build muscle and we all know that muscle is the fountain of youth! In a fat loss plan, we eat protein to help us maintain the muscle we have!! Protein also helps you feel full!!
Protein 101: Basic Sources Meat Lean cuts to keep fat down. Skinless white meat is lower in fat. Chicken
Other Seafood (shrimp, scallops) Dairy Milk, Chocolate milk (great post workout)
Laughing cow cheese is fun!
Cottage cheese (add to your pancakes to add a fluffy texture)
Greek Yogurt Cream Cheese
Halo top Ice cream (I had to add that)
Egg whites (buy the pour-able kind)
Beans and legumes have some protein but the carb profile is higher, but if you can make it fit.. could be an option.
Whey Whey protein or Isolate : you can cook with this!!
Lenny and Larry’s cookies (low protein profile but worthy)
Kodiak protein pancake mix (Target)
Protein Bars like Quest or B-Up bars (check your local Supplement store for variety)
Peach Protein Cupcakes with Raspberry Lemon icing.. I tossed this in for you just for fun. Here’s that recipe. P:11 C:11 F2 for each cuppie.
Protip: Aim for protein first, Carbs second and fats last. If you aim for hitting your protein goals first, you won’t be left at the end of the day with 120g to eat!!
Protein hack: You could split your protein goals up by meal.
Mary Jo has 160g protein per day. She likes to eat 5 meals a day. Each meal could contain 32g protein per meal.
100g of shrimp is 28g of protein!!
Many foods you enjoy each day will have protein in them!! These amounts will help get you to your goals. Track that food!! Let’s see whatcha got!!
“I don’t like eggs or egg whites.” Ok.. I hear you. I don’t care for egg whites on their own either, but I do love Crepes, Pancakes and French toast which are all made with egg whites /egg.
Here’s a Banana Protein Pancake!!!
Protein pudding is boss.. This is at Walmart, Sup stores, Amazon.
Oh Hey.. let’s make Fish Tacos! The shells are La Tiara (4 carbs per taco shell)
Hack: Start tracking your normal eating. Look at it like a puzzle. Are you lacking in protein but way over in fatty/carby foods? Let’s start working on ways to tweak your normal eating!
How can you add more protein in and hit your other macros on point?
NOTE: IF YOU ARE MY CLIENT and are sent here.. please use this amazing tutorial to fix your pics in Trainerize. Please do not upload them until they are spot on. Please and thank you!! 🙂 AGAIN.. please read this.. the whole thing. Your coach will thank you.
No more selfies in the mirror!! GAH..
If you are on Team Sleek Body or Sleek Bikini Team you will need to follow this protocol.
So listen, I’m a selfie queen but I’m also a very busy coach. I do client checks ins all day and when I get crappy check in pictures it slows down everyone’s progress.
Even if you just take progress pictures for yourself or for your FB group, I’m going to teach you how to do the next level version so you can be a BOSS!
I have progress pics weekly from the last 5 years. I can look back and see how my body has changed. Even if I don’t see results right now, boy, you sure can see them as time passes.
By doing it with this technique, you will always be able to grab them and do a quick side by side!!
Reasons your check in pictures should be good.
1. All mirrors are not created equal. Some mirrors can make you look way leaner and that will throw off your coach’s plan!!
2. If you aren’t doing full body, head to toe with shoes, you are not showing your coach what the judges see!!
3. If you are lifestyle client and your pics are cut off, camera pointing down, foggy bathroom, can’t get the back view with the mirror.. you will slow your coach down.
Show your coach your new photo skills!! If you are just shooting your own progress pics you will be so glad you learned this hack!
What I require from my lifestyle and bikini/figure athletes
Full body pictures, head to toes. Faces can be cut off for lifestyle.
Competitors are in heels and in their poses.
I also require a posing video from my prepping girls. This is much more accurate than mirror selfies!! So this method is simple because you will already have your video!
OK.. here we go..
So think about your pictures. I’m not hating on this lady but I return check in pics like this.
You can see progress but she could do better for herself and her coach. If she were posting this on, say her “fascia blaster” community she would get good feedback but this has some problems. I care about stuff like this because we work hard so let’s fix it and really see what’s going on.
1. The right side is HUGE compared to the other side. Things that are close to the camera look bigger.
2. You can’t see her thighs on the right side. You could switch the order of the pictures and tell everyone you did some magic booty grow tea to sell some product! We can’t see what’s happening so we need the full body and we need them both to be the same size!!
I expect this level of pictures from my clients so this is how it looks. Michelle is perfect on her check ins every time.
Here is exactly how you can do this quickly and easily so your pictures are always next level bomb!
Use a tripod or stack some shoe boxes on the dresser( we call this the South Side Tripod).
2. Set your phone to “CAMERA/VIDEO” and reverse the camera so you can see yourself in the screen.
3. Begin filming and walk way back so your full body is in the screen. If you can’t see your feet, back up. Back that train up. Trust me.
4. Hold your poses for a few seconds each. Do front, back and both sides.
5. Press STOP and go to your gallery so you can view the video.
6. Press PLAY then hit the ‘PAUSE’ . You will see a scroll on the bottom.
7. Begin to slowly scroll until you find the perfect shot.
8.Touch the screen to make the scroll vanish and Screen Capture that picture!
You can also use the pinch method to expand your physique to fill the whole screen!! Please!! If you have a lot of ceiling in your pictures.. fix it! You are my priority, so I need to see you fill the whole screen including your high heels!
When you do your side by sides in your collage app you will have the same poses and can make both sides symmetrical.
This is what I see. So I need these to be the same so I can scroll and see where changes need to be made.
1.Make sure your camera is not low and pointing up at you. Have it level for amazing results.
2. Wear the exact same thing in your pictures each time.
3. Shoot at the same time each week. My clients do their pics upon waking and after they use the rest room. They are at their dry weight which can help us keep the conditions somewhat consistent each time they shoot.
4. Lighting should be the same too if at all possible.
Benefits:This is going to save you the heart ache of having your guy have to get up early and take your pics. He doesn’t care about the quality but you can make sure it looks exactly right.
Many of our clients are shorter than their guys so we end up with cameras pointing down, feet and legs cut off. We are wicked smart.. we totally have this!
This is baby Iggy aka Bun Bun. He is very good at his poses.