Before you begin your journey to the stage, it is important that you get the basics covered.  This is to ensure that you get off to a rockin' start!  Not having a plan is like you saying, "I plan to fail".  This is one of the reasons I created the Beehive.  I want every DIVA to know everything they need to know before, during, and as they continue to compete. 

These are simply my suggestions, and as mean as it sounds, still some of you may be 'hard-headed' and stubborn.  I've seen it, this is why I share it.  Did you get your protein?  Did you research NPC/IFBB?  Did you purchase bands, bender ball, have you began posing, etc?  Having to chase you down for something you should be doing for yourself is not fun for me as a coach.  My goal is to set you up for the best possible success, so at the very least get these things in order BEFORE you begin.

I must stress the importance (and fun) of taking progress photos.  My first competition I neglected to do this, which is why I can tell you that it indeed is to your benefit.  Why?  Pictures don't lie--that's why!  LOL!  You and your coach will be able to better objectively see where you have improved, and more importantly what you still need to work on before hitting the stage.  Below I detailed THREE main reasons to take progress photos throughout your journey.  If this is your first competition, I suggest taking progress photos every 2 weeks, and then every week 4-6 weeks out from the competition to ensure you are on track.

The photo in my yellow bikini is from November 2014.  You will notice that I gained weight, in order to build the muscle I desired for my first show of the 2015 season (April).  I suggest if you're someone who needs to build muscle, you may need to gain a few pounds in order to do so.  I may carry an additional 7-10 pounds when I am doing this.  Typically, I keep my weight pretty consistent otherwise.  I'm someone that needs to usually gain weight for competitions, rather than lose it.

Notice how the look of my poses change, as my body changes.  When I am heavier the same poses are not very flattering to my physique.  However, as I begin to lean out, the poses begin to flatter my physique.  So be sure that your poses flatter the physique you bring to the stage.  As your physique continues to change, you may find that you like or dislike certain poses more. 

I'm tanned and all ready to go!  If you view the 'DIVA Experience Video'.  This is that day.  I placed first in Bikini A.  I was so happy to start the season off with a bang! 

If I listed every competition, this list would be never-ending.  So instead I've included a link to NPC News Online that will detail ALL of the competitions that you have the opportunity to compete at.  Have fun!  NOTE:  if you win OVERALL in any state, you are not allowed to compete again in that state during that year, unless you receive permission from the district chair of your area.  If you take Top 3-5 in your height class at a National Qualifier, you are now Qualified to attend a Nationals and go for your PRO CARD!!!

One must qualify for a Nationals show.  An athlete is eligible for Nationals and a chance to earn their Pro Card if they place first in their height class at an NPC National Qualifier competition.  At Nationals typically the first place winner (and sometimes second place winner) from each height class earn their pro cards. 

You can probably buzz around the internet and find dozens of horror stories and depressed women who have had a difficult time maintaining a healthy body-weight and body-image post competition.  The culprit in my opinion is often a poor plan and poor lifestyle habits that were truly never broken.  A starvation diet is NOT a bikini comp preparation meal plan--please DO NOT be fooled.  If you are working with a coach that insists on you starving yourself to hit the stage or take dangerous, artificial drugs and chemicals (artificial fat burners, toxin laced proteins, etc) then you need to find a new coach.  Your health both physically and mentally are too precious and valuable to treat in such a negligent way.  In fact, starving yourself slows down your metabolism and impedes fat-burning, so although it sounds smart to eat way less--you're actually working against yourself most likely.  So how do you by-pass the rebound and stay 365 Bikini Fit 365 days a year?! 

If you're taking competing seriously then you absolutely need to choose quality protein sources.  I suggest for protein powders and shakes to look for something Organic, such as Isagenix.  Protein supplements are excellent for pre and post workout.  They also are perfect for a quick nutritional, low-fat snack.  Below I detailed a few of my favorite types of protein supplements and snacks available to you.  I cannot stress enough that not all protein shakes are created equal.  Most are falsely labeled and are laced with artificial ingredients and dangerous toxins.  Beware.

If you're unsure what to look for or what constitutes as safe please do not hesitate to shoot me a message containing  the name of your chosen protein.  I will quickly look it over for you, and give you my unbiased opinion.  My number one and two concerns are your health and well-being, and ensuring that you are not throwing money down the drain.

Do

• Be sure to eat 5-7 small meals each day.
  •    I suggest eating 3 meals and 2-4 small snacks
• Break-the-FAST:  your body is fasting from the time of your last meal the night before until you eat breakfast.  Never skip breakfast.  Break your fast within an hour of rising.
  •        Waiting too long to have breakfast can lead to slowing down of the metabolism, and increasing your chances of burning muscle (rather than fat) for energy.  Muscle is what gives a bikini athlete her banging curves--so be sure to BREAK-THE-FAST!
• Eat a combination of lean protein & complex carbohydrates at each meal (healthy fat optional)
• Eat healthy fats everyday
  • I like to cook with coconut oil or ghee
  • I like to use extra-virgin olive oil for salads and such (at high temperatures, Olive turns toxic)
  • I love egg yokes - the health benefits are ridiculous
• Drink 1-1.5 gallons of water a day.  At bare minimum 9-13 cups.
• Keep healthy snacks in reach:  cooler in the car, desk at work, etc.
• Vegetables and fresh fruit are great sources of fiber, vitamins, nutrients, and enzymes so enjoy! 
  • Fruits: 0-2 servings per day (fruit still has sugar--I suggest focusing on berries)
  • Vegetables: 9-12 per day (focus on a colorful array and leafy green vegetables)
• Watch portion sizes:  When starting off, you may want to weigh and measure your food to get use to adhering to proper portion control.

                                                                                                                          

One of the biggest complaints I hear about organic food is the cost.

1. Apples
2. Blueberries
3. Celery
4. Cucumbers

If it hasn't become apparent yet, EVERY detail matters when competing--EVERY!  I do not have a preferred style for every competitor.  I think personality and what 'vibe' or energy you want to bring to the stage will play a huge role in what hairstyle/color you select.

Bikini DIVAs, I suggest steering clear from 'funky' or unique hair colors.  It is my humble and honest opinion that currently, figure, physique, and bodybuilding DIVAs can get away with more, as far as individuality, fun colors, and cuts.  Bikini DIVAs this does not mean that you cannot bring your own unique style, but it tends to stay very 'beauty pageant'.  You have never seen Miss America with spiky pink hair, and I doubt you will anytime soon.  So when choosing a color (if not your natural), still think natural.  You want to look like the BEST and most GLAMOROUS version of yourself.

This is my look of choice, and also the most popular hair colors.  I love dark hair.  It shows well on stage, and the contrast of dark hair against nearly any color, red, blue, green, pink, purple, yellow, etc will look amazing.  However, please do not dye your hair dark if clearly you are a Blonde Bombshell.

Hey there Goldilocks!  Your beautiful blonde hair will look just as smoking hot as the dark haired DIVAs, make no mistake about it.  Again, it's all about what looks best on you.  Do not try and FIT into what you believe the 'Bikini Mold' is.  Blondes, you ladies look smashing in red, blues, greens, and black.  Just watch for having too much warmth in your hair, as it can washout your complexion.  Stay clear from a yellow bikini, as your hair will blend, rather than contrast.

There are not many redheads out on the circuit, but colors that I suggest are a greens and blues.  Clearly, stay clear from a red and orange suits.  I personally wouldn't choose yellow or pink either.

I like to think every Bikini DIVAs hairstyle fits into 1 of 3 categories:  1) Sleek and Sexy,  2) Short and/or Sassy, or 3) Bombshell Beauty.  No one category is better than the other.  Again, it is always about what looks best on you!  Longer hair tends to present well on stage, but please keep in mind your personality and facial structure.  You may look better with a shorter tresses. 

Ashley Kaltwasser and Angelica Texiera

Justine Munro and Anna Virmajoki

Amanda Latona and Narmin Assria

Stage makeup application is much different than everyday makeup.  It should be intense.  By the end, you should look like a 'glamourous clown'.  I promise, the 'clown look' will disappear as soon as the stage lights hit you, and what you're left with is just looking GLAMOROUS! 

Below I detailed a list of the cosmetics I use, as well as options for different skin tones.  MAC is my preferred and suggested makeup brand.  I use other brands as well, and I will let you know which ones those are.  If you have additional questions, please leave it in the comment section or shoot me a message, and I'll be happy to help.

The key element to a MESHED Lifestyle is the sense of empowerment one gains when they begin taking control of their health and fitness. I am a huge advocate to building a simple (or complex) home gym (even a small 5ft x 5ft space will do).  This will give you the ability to stay fit at home, outdoors, or on the go, and not be a slave to the gym.  Stay on track, and never miss a workout again!  Below you will find a list of my favorite at home, functional, affordable, and portable equipment on the market.  Be creative, have fun, and train like a champion!