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8 Things That Don't Matter When Chasing Your Bikini Pro Card

1/3/2017

There are a lot of myths and misconceptions out there...

and as Self-Trained IFBB Bikini Pro, I would like to ease the minds of those on the road towards obtaining their Pro Card by dispelling some of the most commonly held, but erroneous beliefs that have invaded the NPC/IFBB. Many of these falsehoods are not only detrimental to the legitimacy of the sport, but to the success of many competitors who give up in the face of what seems to be a never-ending uphill battle towards obtaining Pro status.

1. Social Media Popularity

At the time I earned my Pro Card I had less than 500 followers, and I hadn't posted in over a year!

“She’s Instagram famous—that’s why she won!” Oh, how many times have I heard confused and frustrated competitors say this line? Many of us have been there. The outcome wasn’t skewed in our favor, and now suddenly we try to rationalize our hurt feelings and bruised egos by telling ourselves a lie—the lie that social media popularity earns Pro Cards. I know many of us do not want to hear this, but it's the truth. The competitor who brings the best package will likely win. Not always, but likely.

Being Instagram famous may make you feel great (who doesn’t like being liked?), but it won’t lead to your Pro Card. So don’t spend too much time focused on racking up followers in attempts to improve your chances at going Pro. More followers may improve your chances of getting sponsored, but again, sponsorship doesn’t lead to Pro Cards either. So don’t worry your pretty little head or spend time being jealous or insecure over someone who has 100k followers. Instead, spend more of your time focused on things that do matter, like your physique, posing, diet adherence, and overall presentation.

So in short, we’ve all been there—the ‘popular girl’ is in our height class…we’re freaked out, and think we don’t have a shot in hell at the title. I’m here to give you some hope. You have a shot, and it’s just as good as hers.

2."Politics"

“It’s so difficult to get your Pro Card because of politics”. This has become such a cliché thing to say. What does it even mean? I’m assuming it means a conglomeration of things, such as team and coach recognition, sponsorship, social media popularity, and favoritism--all of these elements coming together to ensure specific competitors earn their Pro status. It’s commonly believed that girls from big name teams are 'given rank'. Unfortunately, if you didn’t win that day, it's probably not due to politics, but more likely because you didn't deserve it. I am just being honest. On the flip side, this should be reassuring to self-trained athletes or those not on a nationally recognized team. Everyone from this perspective has a fair shot at turning Pro--everyone is on equal playing ground. My advice?...Focus on bringing the total package so the ‘politics’ sway in your favor! Be undeniably great!

3. Biggest Glutes Win!

Biggest glutes don't always win the show! It’s important that you come conditioned. I know so may of us are afraid to lose our glutes, thus we sacrifice proper conditioning to maintain size. This is probably the biggest problem and mistake I see among bikini athletes. They have a difficult time balancing their upper and lower halves--whether out of fear or lack of knowhow. Most competitors can get nice and lean in the upper half, but struggle with lower body conditioning and toning. Even with conditioning on your side, it’s still no guarantee. Best bet is to focus on overall balance, tone, and symmetry.

4. Muscularity

"She should have won--she had the most developed body!...It's 'politics (again)!"

The most developed and muscular physique does not always win. Though she may have the most impressive physique of the day, and may have worked 'harder', it still does not change the fact that she may not win. Why is this? No, it's not unfair politics, but more likely a much more rational reason...she 'fell out of the bell curve'. In other words, she skewed the average look. If most of the competitors come in softer, then she will be considered an 'outlier' (on the end of the statistical bell curve, so to speak). However, on the other hand, if most of the women come in tighter, fuller, and more muscularly developed then she will fit in with the average competitor, and thus have a greater chance of securing her Pro Card. So it comes down to who shows up sometimes.

So let's talk about the exciting part to all this? Bikini is a division in which individuality is strongly embraced. You don't have to compare yourself to other competitors. It leaves room for you to develop your own strengths, and find your own body's balance. This is why you can get an athletic bikini beauty like Angelica Teixeira (2nd Place Bikini Olympia) next to Courtney King (1st Place Ms. Bikini Olympia) who has a softer, but just as beautiful look. Both women are banging hot, and assuming Angelica is 'better' or works harder because she has more muscle is preposterous. It's not about muscularity, as much as it is about symmetry, balance, and overall presentation. Find your balance!

NOTE: Bikini athletes watch your muscular development. Judges want a clear separation from figure and bikini.

5. Suit

Suit selection is very important, but it’s not important to have a new suit for every competition. Changing your suit doesn’t make you look better to the judges, unless it’s necessary. If your suit looks fabulous, there’s no need to fix what isn’t broken. The most important thing is that your suit fits well, and it’s a color that flatters your hair, complexion, and personality. Otherwise, save your money until you really need one.

These are my two suits. 10 NPC Competitions - Competition History

State/Regional Suit (National Qualifiers) National Suit (Pro Qualifiers)
Original Cost: $180 Upgraded Overtime Original Cost: $650

6. Spending More Money on 'the Best'

Stretching to get the absolute best leaves a lot of competitors disappointed when they realize spending the extra cash got them no closer to obtaining their Pro Card.

If your budget is getting in the way of your competition goals, then here are some easy ways to save some serious cash! If I can save money—I will. I have found several ways to greatly reduce the cost of competing. Let’s face it, competing can be very expensive. You don’t have to have the best, to look your best. Most of us just need a little confidence, practice, and an open-mind.

Do your own manicure and pedicure
Learn to do your own hair and makeup. I suggest becoming proficient in at least one of these areas. It will save you hundreds, if not thousands of dollars in the long run. It may seem nerve racking at first, but it is very empowering to have that kind of control on competition days. Practice your stage hair and makeup until it becomes almost like second nature. Once you found a look that works—stick with it.
Stay in proximity of the host hotel, but not at the host hotel. Most of the host hotels are expensive. Plus, sometimes it’s nice to be away from all the action. Save hundreds of dollars just by staying a few blocks away.
Get a great suit, but not 'the best' money can buy. The best doesn't always have the highest price tag.
Change your suit connectors rather than your suit for a ‘new look’.

7. Large Breasts/Implants

34 B here!

You do not need large breasts or implants to gain the attention of the judges or to win your Pro Card. I know so many of you are disagreeing with me right now. Do I believe that surgical enhancement can add balance and shape to an already great physique??? Absolutely, but I don’t think this should be a great concern for every competitor. If it improves your confidence, then I support you. Otherwise, there are great pads out there that can add nice size and lift. A solid physique and amazing confidence will earn you your Pro Card before a nice ‘rack’. Just saying…

Breast size did not determine our placement...

8. Perfection

I’m perfectly imperfect, and so are you—let’s celebrate! It’s difficult not to get a ‘warped brain’ or disillusioned by all the beautiful images of women looking perfectly sculpted, primped, and contoured. Nevertheless, let me reassure you that none of us are perfect. It’s that simple. We’re not perfect people. The sooner one learns this fact, the happier they are in this sport. When we begin to compare ourselves, that’s when the real mental demons come out to play. If you need a break or hiatus from social media during prep—take it! It will not lower your chances of obtaining your Pro Card. Your mental health and self-image is far more important.

You do not have to be a beauty queen or super model to compete and do well. Your physique, posing, suit, tan, hair, body's balance, and makeup will make all the difference in the world. Besides, beauty comes in all shapes and colors in this sport. Embrace your strengths, natural gifts, and your own individual beauty and watch yourself shine! The most important thing is that you have the passion and dedication to be great in this sport. Perfect passion will earn you your Pro Card before perfect looks.

Let Me Know Your Thoughts

Comment, Like, and Share. Whether you agree, disagree, or found it helpful or the biggest waste of time--let me know. I would love to hear from you! :)

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My Suit Designer - Quarter Turn to the Right

12/29/2016

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Shoutout to the Hottest Competition Bikini Designer

Bikini competitors, if you are in the market for a show-stopping suit, sure to grab the judges’ attention, then I need to introduce you to my friend, and suit designer, Anne. I’m so passionate about her work that I just had to share!

Here is my personal take on selecting a suit--it's much like selecting your prom or wedding dress. You want to feel like the queen of the competition ball. Which is why I don't take suit selection lightly, and neither should you. A great suit will help you shine like the star you are! The Bikini Athlete with the best or tightest physique doesn’t always win the competition. One must bring the total package to the stage, and the perfect suit can give the necessary edge. Every time I suit up, I want to feel like a million bucks, and I do in my custom made suit by Anne.

What makes her suits amazing? The quality, cut, and cost can’t be beat! She is THE GO-TO, in my opinion. If you want a gorgeous, fully-encrusted (Swarovski crystals), bling-tastic suit that doesn’t break the bank, then look no further! You will look like a Pro before receiving your card! Seriously, her suits are that spectacular—that gorgeous!

What’s more is that you can trust Anne’s opinion. She has a wonderful eye for what looks stunning on stage, and what will look breathtaking on you. She definitely listens to your desires and suggestions, but is there to quickly offer great advice and assistance if you need it. She’s patient and pulls out all the stops to ensure you’re getting exactly what you want! Ladies, you will not be disappointed!

If you haven't already...

Checkout this video. Pictures never do a great suit justice. Photos take away the shine and sparkle.

Contact Anne - Quarter Turn to the Right

If you reach out to Anne, be sure to tell her Isha sent you. :)

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Getting Started - The Basics

8/25/2015

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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.

What You NEED Before You Begin Your Journey

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.

Find a coach who has experience competing (and winning) and/or working with winning competitors. My goal is to help you leave with a trophy. It's not possible for everyone their first show, but that's what I want for you. Top 5 get a trophy.
Select a competition and mark it in your calendar. Check under NPC Competition Schedule, and find a competition that is at bare minimum 12 weeks out. I personally suggest all first time competitors select a show 16-24 weeks or 4-6 months out. This will lower the amount of pressure and stress you are under. Plus, this will really give you time to settle into your brand new lifestyle. This is a journey, not a race. You want to feel confident, not rushed.
Get Your Diet and Supplementation Plan together. My DIVAs Diet includes several meal plan options, as well as a basic grocery list to help you get started. Order or purchase your supplements (protein, meal replacement, bars, snacks, for the first month etc.) I suggest Isagenix. To learn more about why I love Isagenix, check out the posts: Eat & Compete For Free, Bikini Supplementation, & Which Protein is Right for You?
Have proper workout attire.
Have proper workout shoes. Old, worn out shoes should not be worn. I only wear 5-finger Vibrams when I workout. Why do I love them? They're as close to working out barefoot as you can get. There is no elevated heel, like most gym shoes, which for me helps with muscle activation. When I am at home, I lift barefoot.
Lifting Gloves (optional). I wear gloves because I wear rings, which without gloves would dig painfully into my skin. I do not take off my jewels because I never want to lose them. Secondly, they protects against calluses and help maintain a nice grip (just in case you get a little sweaty).
First Set of Progress Photos and Beginning Measurements. At the very least you need the photos. Numbers on the scale do not win competitions. Fat percents don't win competitions, and neither do circumference measurements. The best indicator of a 'winning body' is how you look in the mirror and in photos. Measurements are great as objective data and it's fun to see how you may have lost inches from the body or decreased in body fat. They're also great for helping you tweak your diet or workout plan if need be.
Journal and/or Tracker Sheet. This is where you can take notes and track your progress. Notes you may want to include are how easy or difficult something is whether physically, mentally, or spiritually. Areas you would like to improve. Maybe you had a bad 3rd week with your diet and workouts, this is where I would suggest one to analyze what went wrong, and come up with an action plan to ensure that you are successful the next time around.
Download the TLC Bikini Fit 365 Progress Tracker Form. In fact, get a duo-tang or 3-ring binder to keep track of your meal and supplement plans, photos, and this tracker form. This will help keep you motivated and on track.

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Progress Photos

8/25/2015

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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.

Top Three Reasons to Take Progress Photos:

Keep on track.
Choosing the most flattering poses.
Tracking your journey.

Isha B's Example Progress Photos

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.

1-4 Weeks Out Progress Photos : March- April 2015

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.

4 Weeks Out

3 Weeks Out

2 Weeks Out

1 Week Out

Day Of Competition

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!

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NPC Contest Schedule - 2017

8/25/2015

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This list will continually be updated for the most current competitions. Be sure when selecting your first competition that you choose one that is at the very least 12-weeks out. I suggest 16-24 weeks to ensure you're bringing your best package to the stage. This will give you ample time to adjust to your brand new lifestyle as a Bikini DIVA.

Minnesota & No. Dakota Competition Schedule: 2017

March 25th, 2017: NPC Upper Midwest, Festival Hall, NDSU. Fargo, North Dakota
April 8th, 2017: NPC Gopher State Classic, Novice Competition & National Qualifier, MN
June 3rd, 2017: Iron Viking of the North Championships, Duluth, MN
June 10th, 2017: NPC Minnesota Sate, Novice Competition & National Qualifier, MN
September 9th, 2017: Med City Classic, Novice Competition & National Qualifier, Rochester, MN
October 7, 2017: NPC North Star, Novice Competition & National Qualifier, MN
November 2017: NPC Red River Classic, Novice Competition & National Qualifier, ND

For a Complete List of Competitions around the Country...

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!!!

NPC News Online Competition Schedule

Nationals/IFBB Pro Qualifier Shows: 2017

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.

May 2017: NPC Junior USA Championship, SC
June 2017: NPC Junior National Championship
July 2017: NPC Team Universe Championship
July 2017: NPC Teen, Collegiate, & Masters National Championship
July 2017: NPC USA Championship
September 2017: IFBB North American Championship
November 2017: NPC National Championships

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By-Pass the Dreaded Post Bikini Comp Rebound!

8/24/2015

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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?!

The Answer is Simpler Than You Might Expect...

Keep a clean diet at least 90% of the time. Regardless whether you're a competitor or not, this is crucial to one's overall heath and vitality. I eat clean for health reasons primarily versus vanity and aesthetics. Eating a well-balanced (protein, carbs, fat, water, and other key vitamins and minerals), clean and healthy diet will ensure that you keep your body composition in check (fat vs. lean body mass).
Make it a Lifestyle. If you're serious about competing or simply obtaining and keeping that bikini body 365 days a year, then you have to keep it consistent. Eat clean and healthy consistently, train consistently, and rest and recover consistently. I see so many people as soon as they leave the stage stuff their faces with pure junk (usually due to starving and too much restriction during prep). Heck, many competitors are advised by their coaches to eat candy, pop tarts, and other high carb, sugary, and usually artificially based treats the day of competition. The carbs and sugar helps to make your muscles 'pop', BUT there are plenty of healthy choices that one doesn't have to resort to putting poison (literally) into you body.
Don't be obsessive. Yes, I absolutely LOVE fitness and working out, but I do not spend hours upon hours in the gym. I see and hear of so many people spending 3 hours in the gym DAILY in order to try and achieve their ideal physique. The body can only handle this amount of stress for so long before it literally goes into shock and breaks down. This is called OVER-TRAINING, and yes it is a real thing. You need to carefully and strategically cycle through phases of working out. Call on a professional to help you do this. When one over-trains they usually end up pausing their training to recover, which in the end only hinders one from seeing gains. Moreover, it can be hard to get back into the 'groove' once you stop.
Little things add up. I hear it all the time...'Isha, you must workout ALL the time. I could never do that!!!' First off, yes, I am consistent, but the amount of time needs to be taken into consideration. Currently, I workout for 30-60 minutes at a time. However, one of my main secrets to keeping Bikini Fit 365 days a year is that I am constantly moving throughout the day. Every time I use the restroom I perform a set of 15-50 squats, leg lifts, step-ups, etc. in order to keep my metabolism going. This takes 1-2 minutes, but makes a HUGE difference! I take the stairs, squeeze my glutes while walking, and if watching TV, I perform simple body-weight exercises during commercial breaks! There is nothing I LOVE more than watching 'Real Housewives' (guilty pleasure) and busting out a few hydrants during breaks.
Daily walks. I try and take a walk 1 or 2 times a day. I also enjoy walking to places if I can get there in 20-30 minutes or less. Not all the time, but at least 50+ percent of the time. Give it a try, and remember to squeeze and activate those glutes!
Partner up! Training and competing along side a friend, family member, etc makes staying fit and consistent so much more fun and motivating. This is why I started M.E.S.H.E.D. DIVAs. I wanted to help others feel supported and motivated by like-minded, empowering, and motivating women. You're not alone if you're a DIVA!
Have Fun! Training and competing is a blast! I LOVE it! It keeps me focused and motivated. The gym is my playground. If you're stressed the process will not be enjoyable. This is a mind, body, and if you let it, a spiritual/soul journey. You will learn so much about yourself, and hopefully this will be exciting. Journal your experience and enjoy the process. Love yourself and be proud that you are doing something many want to, but don't have the will, drive, determination, and or guts to do. Have Fun!

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Which Protein is Right for You

8/24/2015

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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.

Whey Protein. If you are sensitive to dairy, whey may still be an amazing option for you because it is 95-99% lactose free. Isagenix is 99% lactose free, which I love. Be sure to get whey that is from organic grass-fed cow's milk. It is also important that it is cold-pressed and cold filtered. High heat, acids, and salts strips the whey from it's nutritional value, damaging the protein. Whey, even as a former vegan is my favorite. I've seen the most gains from using whey. Check out my post on whey protein and it's amazing health benefits. It may shock you!
Vegan or Plant-based Protein. If you absolutely do not want whey, I can understand and respect that fully. I competed on a vegan diet (3 years vegan eating) my very first competition, so it is very possible to be successful with only plant-based nutrition. I suggest a plant-based protein that is from pea, rice, hemp, and chia seeds. Isagenix has a dairy-free Berry Harvest flavor that is absolutely delicious and more importantly organic. For my first competition, I used 'Raw Meal', which is also a great protein. Just because I use Isagenix, do not feel pressured to. I simply suggest it for the Organic nutritional profile, and my ability to make extra income for competitions. Raw Meal, though organic and a wonderful product didn't help me pay for my the product itself or to compete.
Egg Protein. I love eggs. I love them boiled, scrambled, sunny-side up, poached, made into an omelet, etc. The only thing I caution against is ensuring that they are organic or at the very least from chickens that haven't been injected and treated with hormones or antibiotics.
Soy Protein. DIVAs I know that soy is often sold as a health food, but the truth is, only fermented soy such as soy sauce and miso soup should be enjoyed. Tofu sparingly, and soy milk and soy protein, and edamame beans I would steer clear from all together. Why? Soy increases one's estrogen levels, basically putting your hormones out of wack. Too much estrogen/soy is linked to breast cancer, and other sex organ cancers. This is true also in men, but even more so for women. Also, soy is not as superior in effectiveness (fat loss and muscle gain) as whey protein. Again, if you need a plant-based protein for for hemp, rice, pea, etc.

If You're Not Using Isagenix, but Need Help Choosing

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.

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Clean Eating vs. Organic Eating

8/11/2015

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I don't eat organic 100% of the time, but I do my very best to incorporate a clean diet 90% of the time. There are a few food items I ALWAYS get organic no matter what.

Below I will detail a few simple DOs and DO NOTs of clean eating, as well as the 'Dirty Dozen' (the twelve foods everyone should purchase organic and why).

Clean Eating Dos & Do Nots

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.

Do Not

Over-indulge in over-processed foods, especially white flour and sugar. These are usually termed as 'bad carbs'
Consume chemically treated foods: herbicides, pesticides, growth hormones, artificial colors and flavors, as well as genetically modified ingredients
Consume foods containing preservatives
Consume artificial sugars: Aspartame (found in nearly all sugar-free gum, soda, etc (it is the fecal matter of the E Coli bacteria, and it has devastating effects on health)
Consume artificial Food such as processed cheese slices
Consume Trans Fat (dangerous fat found in most shelf-foods to preserve it)
Sugar-loaded beverages including 100% fruit juice and soda
Consume calorie-dense foods containing little to no nutritional value
- Focus on Low-calorie, nutrient-rich foods, such as leafy greens, chicken breasts, etc.
Consume excessive amount of alcohol. Alcohol impedes fats burning for up to 48 hours after consumption. During contest prep greatly limit or cut out alcohol completely, It's bad for fat burning and bad for your liver and skin.
- If you consume alcohol follow these guidelines: 4 oz of wine, 6 oz of beer, or 1 oz of liquor. Consuming more than this ladies, no longer is considered 'heart healthy', but just flat out unhealthy.

The 'Dirty Dozen': The 12 Foods EVERYONE Should Eat Organic

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

Apples
Blueberries
Celery
Cucumbers

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Hair: I Whip My Hair

8/10/2015

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Hairstyles & Colors

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.

Color

Black/Brunette/Dark Brown DIVAs

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.

Blonde DIVAs

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.

Redhead DIVAs

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.

Hairstyles

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.

Sleek and Sexy

Ashley Kaltwasser and Angelica Texiera

Short and/or Sassy

Justine Munro and Anna Virmajoki

Bombshell Beauty

Amanda Latona and Narmin Assria

Final Thoughts, Comments, & Tips

Find a stylist weeks in advance if you plan on hiring one
Try several different looks out, and be sure to take pictures
Before dying your hair--try a wig
If you have damaged hair or short hair and would like longer hair, try a 'lace front wig'. A wig will save from damaging your hair any further
If you would like to add length and fullness to your hair, try extensions or clip-ins
If you would like to add length and fullness without extensions or clip-ins, you can try a half-wig.

Ladies, extensions, wigs, and weaves are common place in the arena of Bikini Competitions, so feel no shame in enhancing your look. You'll be surprised what a little DIVA 'hair love' and education can do. If you have questions, please do not hesitate to contact me. Most importantly, have fun! This is your day!

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Contest Stage Makeup

8/7/2015

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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!

Makeup Suggestions & Price List

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.

Foundation & Powder

MAC Studio Fix Fluid SPF 15 - $27
- An oil-controlling formula that offers a natural matte finish with medium to full coverage. This is PERFECT for all-day wear. You may get a little warm backstage in the pump room, and you'll definitely will feel the heat of the stage lights, so this makeup is masterful at keeping you looking fresh all-day.
- What color to choose?
  - NW 40, 43, 44, & 45 fit most skin tones once tanned. Everyday wear I'm NW 40, but for stage, I wear NW 45. So the color you select should be 2-3x darker than your normal complexion.
  - MAC also provides beautiful hues for darker complexions. NW 48, 50, 55, & 58 would be wonderful options.
MAC Studio CareBlend Pressed Powder - $26
- A soft, cream-like powder that helps skin feel conditioned and comfortable. This is also great for extra coverage and setting your base foundation for the perfect porcelain, pore-free look.
- I use Dark Deep, but suspect that DARK, MEDIUM DEEP, or MEDIUM DARK would work for most skin tones.
- Why I don't use the Studio Fix Powder with the Foundation?
  - You are more than welcomed to, but with the coverage that the foundation offers, Studio Fix Powder I find is too much coverage. You don't want a caked on, baked on look.

Bronzer & Blush

Mineralize SkinFinish - Gold Deposit - $32
- Great for finishing your overall look by adding beautiful highlights to the face. I lightly brush it over the apples of my cheeks mainly. Don't over do it!
- MAC has several options for Bronzers, Gold Deposit just happens to be the one I use.
Powder Blush - Fever (Matte) - $22
- Great for bringing out the cheek bones and adding beautiful and healthy color to the skin.
- I recommend using Fever for tan or darker skin tones & Dollymix for Fair to Medium.

Eyeshadows & Liners

Brows & Lashes

Eyeshadow - Carbon (black) - $16
Eyeshadow & Highlighter - Ricepaper -$16
- Great for highlighting brows, eyes, and nose
Liner - COVERGIRL - Ink It! - $7-9
Precision Liquid EyeLiner - e.l.f. - $3
- Quality without breaking the bank

Eyebrow Kit - e.l.f. - $3
- please oh please don't forget to enhance and darken your brows. There is nothing worse than a perfect face of makeup and forgotten brows. They'll virtually disappear if you don't.
False Lashes - Ardell Natural or Glamour. - $4-6
- I have tried both the Natural and Glamour lashes and both work! Choose what you like.
Mascara - e.l.f. 3-in-1 Lengthen, Define & Volumize - $3

Lips, & Misc.

MAC Lipstick - Honey Love - $16
- I suggest getting a matte lipstick then adding a clear shine lip gloss on top
- Reds, pinks, and nudes look well on stage. For the nude, you may want to add a hint of pink for color. It really depend on your overall style and suit.
L'oreal Infallible 8 hour Lip color - $9-12
- Posy, Pink Topaz, Coral Sands, OR Red Rebel
- You may choose the color that you feel best suits you. Those are only colors I have used successfully on stage with myself or other DIVAs
Lip and Eyeshadow Primer - e.l.f. - $1-3
- Helps your eyeshadow and lip color stay in place all day
Camouflage Palette - Coastal Scents

Tips & Suggestions

This list is ONLY to guide you, and to help you get started -- Please test out all the colors at least 4-6 weeks out from your competition. MAC consultants are very helpful, and will help you get everything you need. You don't want to be stressed out.
Practice your stage look with your coach (or with me) at least 1-3 times before competition day. You want to be proficient in the application.
Don't share your makeup. Yes, I am a meany. Seriously though, save yourself from germs, spending extra cash, losing or misplacing your makeup. It's not cheap, and you want to be the only one to blame if and when something comes up missing, running out faster than expected or contaminated.
Be sure to have clean brushes and good applicators
MAC Studio Fix Fluid doesn't come with a pump applicator, so if you want a pump for easier application, you will have to purchase one. $10
Check out the 'Makeup Tutorial Video' for a visual demonstration and extra tips

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Bikini Equipment: Home or On the Go!

8/1/2015

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My 'In-home' gym and private space for clients. Clients love this space, and so do I!

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!

Stay Bikini Fit 365 With Me With These Great Pieces of Equipment
-"You don't need a lot of space or fancy equipment to get killer results; you just need the right tools, the right coach, the right plan, and above all else--the right MINDSET." Isha B.

Bodyweight - bodyweight exercises are phenomenal. Once you learn how to adequately activate a muscle, your body becomes a true machine working against itself.
Pair or two of dumbbells: a pair of 5-30lbs dumbbells are usually sufficient, especially for those who are new to the sport. I began with a pair of 15lbs adjustable dumbbells. They were very inexpensive, but well worth the $50 I spent.
Varying levels of resistance bands and/or tubing: many resistance bands come in a pack of three: easy, medium, and hard. This allows you to progress without spending extra money or making additional trips to the store.
- I love, use, and recommend Marika Fitness Stretch Bands. I love these because they are durable and versatile. The quality speaks for themselves.
Resist-a-Ball or Stability Ball: this takes the place of a standard gym bench or a Roman Chair, but adds an added challenge of instability, forcing one to use their stabilizers. Enhances and adds a challenge to most bikini core and lower body movements.
Pogamat: This is the big black mat in the photo.
Benderball: This little green ball is a miracle! It's deflated, 'soggy' appearance fools most first timers, but this little guy is a powerhouse! If you want rocking abs on a budget--this is a MUST HAVE!
Gliders: Another MUST HAVE piece of equipment. When used to it's full potential, it's really a total-body piece of equipment. I love it mainly to work the core, glutes, quads, and hamstrings.
Crosscore 180 or TRX (suspension system): Enhances all bodyweight exercises. I love it especially for learning how to properly perform squats and other squat variations, perfect for glute development.
K-bands: Simple, but highly effective piece of equipment. Great for glute and lower body development and sculpting. If you want to feel your glutes burn--get a pair of these bad boys!
Sandbells: These are extremely versatile and can take the place of many pieces of equipment such as: dumbbells, kettlebell, gliders, balance discs, medicine balls, sandbags. They are perfect for slamming and outdoors!
Barbell: I love barbells most for deep squatting, thrusting, and cleaning. They add a fun element to my workouts and make me feel super strong!
Basic Step Stool: I use a basic step I purchased from Wal-mart. I use it in my kitchen and in my home gym. Perfect for step-ups and other single-leg/balance work.
Bosu Ball: Perfect for turning the heat up on your core. I love doing lower-body plyometric moves with this baby! Your glutes will feel the fire too.
Battle Ropes: They honestly don't take up that much space. If you enjoy adding something fun to your workouts that really are a total-body workout, these are for you.
Kettebell(s): Perfecting a basic kettlebell swing can do wonders for the body. I don't use my kettlebell often, but I enjoy having it for the days I want to shake things up a bit.

This isn't a comprehensive list, but surely one to help you get started and give you a few ideas for your own home-gym. If you have specific questions on any of the equipment don't hesitate to shoot me a message or leave a comment below.

Shop the MESHED Store: At-Home Booty, Core, & More Starter Pak!

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NPC Bikini Rules & Competitor Information

7/31/2015

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NPC Rules

Bikini Competitor Information

Two Piece Swimsuit: The judges will be scoring by assessing balance, shape and overall physical appearance including complexion, skin tone, poise, and overall presentation.

Eligibility

Each competitor must be currently registered with the NPC and to meet this requirement, he/she must present his/her current NPC card, current NPC receipt, or purchase an NPC card at the competition ($120). Each competitor must be an amateur in good standing with the NPC.

OPEN DIVISIONS: Open to all NPC Eligible competitors regardless of

MASTER'S CLASSES (35+): Each competitor in these divisions must have reached the age of the class entered by the date of the competition (i.e. their 35th birthday, and must present proof of age with birth certificate, driver's license or state ID.

TRUE NOVICE CLASSES: True Novice divisions and classes are open only to competitor who have not previously competed in a physique sport competition. Any competitor found to have previously competed will be disqualified. Class breakdowns will be based upon number of registered competitors in each division.

Height Classes

Additional Rules

Height classes will be formed based upon National level height regulations. Final height and numbers of height classes determined at registration. There are typically 6 height classes A through F. I've been at shows with as little as 3 height classes.

Bikini A: up to & including 5'1"
Bikini B: Over 5'1" up to & including 5'2 1/2 inch
Bikini C: Over 5'2 1/2 up to & including 5'4"
Bikini D: Over 5'4" up to & including 5'5 1/2 inch
Bikini E: Over 5'5 1/2 inch up to & including 5'7"
Bikini F: Over 5'7"

Suits must be cut according to NPC rules, minimum of 50% glute coverage and not too low in front, athletes can face disqualification if an inappropriate suit is worn, alternative suit suggested. Jewelry may be worn.

Pre-judging

The contestants will present front and back poses with hand on hip, as a group finishing facing the judges, then return to the stage for their individual routine of 10-15 seconds and group comparisons/ half turns, wearing a two-piece swimsuit according to NPC rules (50% minimum glute coverage, no thongs permitted) and high heels. Jewelry is allowed. No lewd acts permitted on stage.

Evening/Finals: Same as pre-juding (typically goes a lot faster)

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Suit Selection

7/20/2015

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Here is my personal take on selecting a suit--it's much like selecting your prom or wedding dress. I don't take suit selection lightly, and neither should you. A great suit will help you shine like the star you are! The Bikini Athlete with the best or tightest physique doesn’t always win the competition. One must bring the total package to the stage, and the perfect suit can give the necessary edge.

Below I will lay out some basics and fundamentals to keep in mind and help guide you, but please be sure that the final suit selection is individualized and all your own. Have fun!!!

Below is some basic criteria to help you along in the process:
Choose a Color that flatters your skin tone
Choose Connectors that flatter your physique
Choose a Cut that flatters your physique and is appropriate for the show that you are doing.
Choose a Design that enhances the overall bikini, rather than detracts: crystals, rhinestones, glitter, lace, etc.
Choose Accessories that enhances your overall look, rather than detracts.

So What Makes a Great Suit?

Color

Your suit color should enhance your overall look, more specifically your skin tone, eye color and hair color.

Regardless of who you are, I typically believe a hue in one of these colors below will look great, it’s simply choosing the right one for the winning look. Most everyone will look amazing in more than one color, BUT it is my honest belief that there is always one or two colors that look the absolute best.

Blue
Red
Yellow
Green
Purple
Black

If you’re absolutely dead-set on a color not listed above, such as orange, pink, white or a pastel color here are a few important things to keep in mind:

Lighter colors such as pastel pink, white, and even yellow get easily stained and will appear dirty or a different color wherever the tan product touches. My yellow bikini turned permanently bright orange in certain areas where I got tanner on it.
Lighter colors such as pastel pink may washout under the light -- lowering your chance of having that WOW or POP factor that the judges love to see on stage
Depending on your natural complexion, colors such as orange and pink (even red) can blend in with your tanned skin, so be aware of this, as you want there to be a beautiful balance and contrast between your suit and skin, as this will allow the beauty of your physique to shine.
NOTE: This is not to steer you away from any of these colors. I've seen all of these bikini colors look fabulous on and off stage. Just be cautious and know what may happen.

Cut

Cut refers to the shape of your bikini top and bottom.

Tops

5 styles of tops. Most popular are triangle and halter style.

1. Triangle style: strings ties neck and back. Hook can be added by request.
2. Halter style: hook behind neck, thicker strap; it offers more support.
3. Underwire style: made of molded bra cup with underwire support.
4. Butterfly style top: string ties neck and back.
5. Front criss-cross top: string ties behind neck, hook behind back.

Basics to look for and know from your suit designer

top is fully lined with built-in inside pocket for padding (if desired, recommended for most). Most suit designers provide free padding.
Tops for bikini competitors are typically cut smaller and narrower to show more cleavage. If you want more coverage, you may need to specify this.

Bottoms

4 style of bottoms.

1. Moderate: This is the style chosen by many first time competitors in the NPC
2. Rio/Brazilian: This style has a little less coverage than the moderate. Opt for this style if you are very confident in your glute development and want to showcase it
3. Full Coverage: It isn't popular, but if you need this, then it's doable
4. Pro Cut: This is the style recommended for National and Pro level competitors - least amount of coverage

Basics to look for and know from your suit designer

Bottoms are lined at the front and they are scrunch back bottoms.
Be sure your bikini is made by regulations for the organization you're competing in (NPC, IFBB, FAME, Bikini Universe, etc.)
Bikini suits are low-rise, they sit lower on the hip than say a figure suit. Be sure that your bottom doesn't sit too low or too high.

Rio Moderate

Connectors

No matter which you choose, just be sure that they are flattering to your physique and compliment the rest of your suit. My only main suggestion is that if you are petite or have shorter legs, to be careful getting the long dangle connectors. Some shorter Bikini A and B women can pull this off look without a problem.

Tips
Connectors are about the easiest thing to change on a bikini, so in the long run if you're not pleased, you can always switch them out--so don't stress! Even the most expensive pair of connectors won't cost more than $35 per connector. Some connectors are as low as $2-4 bucks. No one wants to waste money, but with time you may find it fun to see the different looks simply switching connectors can offer.

Design (Crystals, Rhinestones, Glitter, Lace, etc.)

Honestly, at the NPC level you do not need crystals or an overpriced suit. My first suit cost me $550.00 (fully encrusted), while my second suit was crystal-less and under $200. Believe it or not, but I loved my $200 suit better.

Tips

Choose Crystals to stand out on stage over rhinestones and glitter. Crystals add so much more sparkle and sass to the bikini. The more the better. Crystals come in so many colors. The crystals can also come in Crystal AB and Sapphire AB, adding a different element and flare to the bikini.
If getting a crystallized bikini is out of your budget I recommend getting a sequin fabric. Sequin can have just as much pizzazz as a crystallized bikini if executed properly
A hologram or metallic fabric also plays well in the light, if having crystals added to your suit is out of budget
You can always opt to have crystals added on later (I've done this)
At the National level I would stay away from lace and glitter.

Accessories

Keep it classy—use them to enhance your look. Too much bling will look tacky and distracting.

Tips:

1-3 bracelets
1-2 rings
Pair of hoop, hanging, or chandelier earrings

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Posing

7/20/2015

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I cannot stress the importance of posing. Posing is just as important as completing all your workouts, eating clean, and selecting the perfect suit. There is nothing more disappointing then to see a woman who has worked her butt off in the gym, brings a rocking package to the stage only to flounder due to lack of preparation and practice of her posing routine. It is my genuine belief that my posing alone has helped me win competitions. I’ve beat out some of my fiercest competitors by only a point, and I know it wasn’t my physique, but my presentation—my posing.

Judges in order to separate the greatest from the pack of the best, it can literally down to posing -- down to the centimeter—the most minute of details. Don’t let your posing routine be your downfall—let it make you SHINE!

Posing is your 10-15 seconds to show all your months of hard work and dedication off. Take it seriously, but have fun.

Sign-up for a one-on-one with me or check the event calendar to see when the next group posing workshop is being held.
- Most individuals need several sessions with a coach to feel comfortable and confident. Your coach should be able to explain prejudging, comparisons, the diagonal, individual posing, night show, and overalls. Getting all this information will help you feel confident come competition day.

Checkout the ‘Posing Experience’ Video

Begin posing 8-12 weeks out from your first competition. Begin no later than 6 weeks out—you will have major regrets if you do. Start ASAP!
Practice in your heels -- preferably like the ones you'll be wearing on stage
Have a separate pair of heels for practice and competition day
Practice posing daily for 15 minutes OR set aside 30-60 minutes 2-4x a week.
When training at home, I like to practice my posing in between sets
Always have a refresher session with your coach before every competition to ensure you're on point!

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Shoes

7/19/2015

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In the NPC and IFBB, it is standard to wear a 5 inch clear platform heel. More and more women are opting for the 6 inch to add the illusion of more length to the legs and overall physique. The shoes come with either an ankle strap or a slipper (strapless). I prefer the slipper style for several reasons and I’ll explain the Pros and Cons of both below. Each woman should pick the shoe that she feels most comfortable and confident in.

NOTE: Links are provided to my 'go to' place for shoes. Simply click '5 inch heel' or '6 inch heel' with the corresponding picture.

1. This is the most popular style. Most women feel confident in this heel because of the added ankle support and stability offered by the strap. They feel more confident that they won’t slip, fall, lose a shoe, or twist an ankle. I began with this pair and suggest many others to do the same.

Platform with Ankle Strap

5 inch heel 6 inch heel

Platform - The Slipper

5 inch slipper

6 inch slipper

2. I 'graduated' to this style for my second competition. I prefer this style over the platform with strap because:

it allows for more ankle movement, which I feel allows me to move more smoothly through my posing routine, especially when it comes to pivoting and turning.
they're much easier to take on and off which is a bonus when it come to being in the pump room, practicing your posing, and getting on stage competition day. Many women keep their shoes on all day once they're on, and I prefer to be able to easily slip them on and off.
I also prefer this style because although the strap is clear, I still love the elongated look the 'slipper' offers because there is no clear distinction from the ankle and the rest of the leg.

Insider Tips

Brands: Ellie OR Pleaser are most popular
Shop: Amazon or BeSexy.net has some pretty great prices - currently you'll spend approximately $35-60
Rhinetone Options Available
Purchase: purchase if you can two pair of heels. Why? One for PRACTICE and one strictly for STAGE. I made the rookie mistake of practicing in the same shoes that I would wear on stage. By the time competition day came, my shoes fit very loose and I didn't have the confidence I would have liked to have in my footwear and posing.

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Welcome to the Bikini Beehive!

There are a lot of myths and misconceptions out there...

1. Social Media Popularity

2."Politics"

3. Biggest Glutes Win!

4. Muscularity

5. Suit

6. Spending More Money on 'the Best'

7. Large Breasts/Implants

8. Perfection

Let Me Know Your Thoughts

Shoutout to the Hottest Competition Bikini Designer

If you haven't already...

Contact Anne - Quarter Turn to the Right

What You NEED Before You Begin Your Journey

Top Three Reasons to Take Progress Photos:

Isha B's Example Progress Photos

1-4 Weeks Out Progress Photos : March- April 2015

4 Weeks Out

3 Weeks Out

2 Weeks Out

1 Week Out

Day Of Competition

Minnesota & No. Dakota Competition Schedule: 2017

For a Complete List of Competitions around the Country...

Nationals/IFBB Pro Qualifier Shows: 2017

The Answer is Simpler Than You Might Expect...

If You're Not Using Isagenix, but Need Help Choosing

Clean Eating Dos & Do Nots

The 'Dirty Dozen': The 12 Foods EVERYONE Should Eat Organic

Hairstyles & Colors

Color

Hairstyles

Final Thoughts, Comments, & Tips

Makeup Suggestions & Price List

Foundation & Powder

Bronzer & Blush

Eyeshadows & Liners

Brows & Lashes

Lips, & Misc.

Tips & Suggestions

Stay Bikini Fit 365 With Me With These Great Pieces of Equipment-"You don't need a lot of space or fancy equipment to get killer results; you just need the right tools, the right coach, the right plan, and above all else--the right MINDSET." Isha B.

NPC Rules

Bikini Competitor Information

Eligibility

Height Classes

Additional Rules

Pre-judging

So What Makes a Great Suit?

Color

If you’re absolutely dead-set on a color not listed above, such as orange, pink, white or a pastel color here are a few important things to keep in mind:

Cut

Connectors

Design (Crystals, Rhinestones, Glitter, Lace, etc.)

Accessories

Platform with Ankle Strap

Platform - The Slipper

Insider Tips

Categories

Archives

Stay Bikini Fit 365 With Me With These Great Pieces of Equipment
-"You don't need a lot of space or fancy equipment to get killer results; you just need the right tools, the right coach, the right plan, and above all else--the right MINDSET." Isha B.