The Ultimate Guide to Building a Better Booty!

Well, here it is ladies! A 12 week guide to building and transforming those glutes. After a lot of research and personal experience trying to build a booty for myself, I have found what works! This guide provides a 12 week program and is perfect for the beginner and advanced athlete.

What are you waiting for? Let’s build that booty!

Now Available at Amazon

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Do I Need to Hire a Contest Prep Coach?

15027615_1072758956174822_1231113419248564194_n1So you’ve decided to enter a fitness competition and now your wondering, do I need a coach? Well, while I cannot tell you personally yes or no, I can offer some things to think about which can help you decide.

As a personal trainer and nutrition coach I figured I could do most of my first prep on my own while enlisting the help of friends who had competed before. Well, at about 3 weeks out I started to panic when I realized I really had no idea how to ‘cut’, when to water load, when to deplete, if I was anywhere close to stage ready and so on. Searching online, through my text books and magazines really only left me confused and overwhelmed as the information and advice is extreme and different from source to source. Plus, as you get closer to the actual competition day, things can get a little more stressful and you start to doubt yourself and your progress, making the entire process less enjoyable. So, I did some research and found a prep coach who was willing to help me at only 3 weeks out and I made top 5, qualifying myself for Provincials. Had I been able to do this without him? Most likely not.

So, with that said, unless you have the experience of preparing for a competition or just want to be on stage for the sake of being on stage without caring how you place, I highly recommend you hire a coach. Not only can they help guide you in the process, they can hold you accountable and help prepare you in what to expect on show day.

Some other important things to consider –

You are being judged in a physique competition so having another set of eyes, more so a set that knows what the judges want, is definitely going to be beneficial.

You need to consider your mental well being when prepping for a show. There is a physiological response to being in a caloric deficit for an extended period of time and the lethargy that sets in can cause a lack of mental focus and an emotional drain that can be very difficult. A coach understands this and a great coach will be there for you on those days where you feel like you just cant do it or want to give up.

Diet and supplementation are huge in prepping for a show and because everyone is different, copying a diet you found online or that a friend followed is risky. Proper nutrition before and after a show is crucial. You may believe once the competition is over you can just eat as you wish but this can have negative effects on your body, mental health, metabolism and hormones.

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So, while the decision is ultimately yours to make, if you are serious about competing and bringing your best package to that stage, it’s pretty obvious, that until you gain the necessary experience, hiring a prep coach is in your best interest. I personally will never compete in a show without a coach, even with my experience and my education in fitness and nutrition as the benefits are far to vast.

BCABBA Upcoming Fitness Competitions 2017

 

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Thinking of competing or just interested in checking out a fitness competition in BC? Here is a list of upcoming shows being held by the BCABBA in 2017.

  • OPEN STREAM – Non-Tested Show
  • TRADITIONAL STREAM – Tested Show
  • You must place in the Top 3 in the Open stream or Top 5 in the Traditional Stream to move onto a Tier Two show.

 

2017 BCABBA LBMC – March 18th (New Westminster) – Open Stream, Tier One

2017 BCABBA Kelowna Classic – May 6th (Kelowna) – Traditional Stream, Tier One

2017 BCABBA BC CUP – May 20th (New Westminster) – Traditional Stream, Tier Two

2017 BCABBA Northern Classic – June 17th (Fort St. John) – Open Stream, Tier One

2017 BC Provincials Championships – July 8/9th (Vancouver) – Open Stream, Tier Two

2017 BCABBA Knight of Champions – September 9th (Surrey) – Open Stream, Tier One

2017 BCABBA Iron Ore Classic – September 30th (Prince George) – Open Stream, Tier One

2017 Vancity Showdown – October 14th – (Vancouver) – Traditional Stream, Tier One

2017 Popeyes Fall Classic – Potential Date Nov 18th (waiting on venue availability) – Open Stream, Tier One

Mind Matters – The Mental Aspect of Prepping for a Fitness Competition

indexWhile some may argue, mentally preparing for a fitness competition is probably the most important part of prep. Your mindset from the moment you decide to compete will set you up for success or, unfortunately, failure.

Why are you competing?

This is the first question you need to ask yourself and answer, truthfully. Is it because you want to prove to others you can? Your friends are doing it? While these reasons can play a small part for any competitor, if they are your main reason, you’re off to an erring start.

Now, I cannot tell you what your reasons for competing should be, these will be different for everyone but if not for yourself and your (unique) personal reasons, you may want to reconsider or at least give some more thought into why you want to compete.

Fail to Plan, Plan to Fail

Preparing for a competition is much more than just planning out your routine, supplements and nutrition plan. Prepping for a show is an all day, every day event that can last anywhere from 8 weeks to 6 months +, depending on the competitor. Planning is crucial and includes everything from meal prep to training time to rest days, all on top of your daily regular routine of work, school, kids etc.

Life is full of distractions and stress, expected and unexpected. How do you plan on handling these situations as they pop up? Not having a plan can have a negative effect on your prep as well as leave you feeling overwhelmed and potentially lead to burnout.

Mental Resilience

is defined as an individual’s ability to properly adapt to stress and adversity”

I’ll be honest in that I went into my first competition thinking I had the mental toughness to see me through my prep at ease. Yeah, I was wrong. While it turns out I did have the mental resilience to see it through, it was only because I refused to give up and took every opportunity as a challenge to learn. Having lived with a mental illness for 15 plus years now (anxiety/panic disorder and depression), I have spent a lot of time learning to master my thoughts and doing so to my benefit, in every aspect of life. I truly believe everyone has the ability to do the same, many just do not know how or think they are already ‘mentally tough’ and until they are in a situation where this toughness is going to be tested, they really have no idea.

The best advice I can give here is if you want to step on that stage with your best package and have a positive experience no matter the outcome, don’t be ignorant to the fact that some days may be really hard. Hell, if they aren’t, you’re not doing it right!

 

Be sure to check out the follow up post Train Your Brain – 7 Strategies for Building Mental Toughness

 

Competition Prep B.C. – Let’s go Shopping!

You’ve decided to compete so now where to find your suit, shorts, jewelry, shoes?? Relax, I’ve got you covered! Here is a list of Canadian retailers that have everything you need for your competition.

suitCompetition Suits

The following shops provide both custom and ready to wear competition bikinis and shorts/trunks. Many of these retailers also carry competition shoes, jewelry and other accessories.

 

Competition Shoes

shoesIf you cannot find what you need from the retailers above, you have the option of shopping for competition shoes in the US. These retailers ship to Canada.

 

Competition Jewelry

glamComplete your look and have some fun shopping for your show bling at these retailers. These shops are in the US so I recommend checking out the stores under Competition Suits first. Sites like Etsy and eBay and stores like Ardene’s and Aldo Accessories are always great options as well.

 

Competition Prep B.C. – 5 Things to Know Before Entering Your First Fitness Competition

Co15025200_1069914893125895_4324883308266392994_ompeting in a Fitness Competition can be an excellent way to build discipline and see what your body is capable of while crushing new goals and pushing the limits. What it is not is a walk in the park! Prepping for a competition will impact every part of your life as well as the lives of those closest to you. Now, this doesn’t have to be a negative thing, but knowing what to expect before making the big decision to compete can definitely help you prepare.

Evaluate the time you will need to prepare – deciding when to start your prep is #1 because we are all different and while one athlete may only need 6 weeks another may need 12 or more. Figuring out how much time you will need should be evaluated by a prep coach or someone who has experience competing. The key indicator of being stage ready is your body fat percentage. The average woman is 25-31% body fat according to the American Council on Exercise. A bikini competitor is anywhere from 8-13% body fat. In order to show 6 pack abs, the body fat level needs to be <13% Finding someone who understands this and can help you gauge how much time you need to reach this is key.

As a single mom with two young kids prepping for a show not only effects me but my children as well. My first prep was a great learning experience for all of us and this made my 2nd prep a little smoother. I took the time before and during my prep to explain to my kids what I was doing and why, covering everything from the twice a day gym sessions to the 6 meals a day to the mood swings. While they liked to tease me with their Halloween candy, they were very supportive and understanding when Mom would burst into tears over nothing, needed a time out or had to ask their help taking progress photos for my coach. Letting your family and friends know what to expect and asking them for patience and support should definitely be one of the first things you do once you have decide to prep for a fitness competition. Unfortunately not everyone is going to be as supportive or understanding as others and so that is where our next topic comes in…..

Prepare to feel lonely – even with friends who compete and have prepped alongside me, there are times when I felt like I was totally alone and no one understood what I was feeling or going through. Looking back I know this is mainly due to the stresses that can come with prepping for a show. I found the best way to beat this feeling was to do something I enjoyed that had nothing to do with the gym or prep. A board-game with the kids, a hike with the dog…anything that will take your focus off your prep for a little bit.

As you get closer to your show (4-12 weeks out, depending on where you started) social outings and time with friends and family can be difficult and many athletes end up isolating themselves to avoid temptation and ‘cheating’ on their diets. Depending on the interests of your friends, this can cause some tension, so again, it is important to talk to those closest to you and explain the reasons as to why you may choose to avoid certain situations. True friends will stick by your side no matter what 😉

Cost – the cost of competing adds up quickly so it is definitely important to get an idea of how much everything is going to cost you to make sure it fits your budget. Have a look at The Cost of Competing to get an idea of what competing in B.C. can cost you.

15168728_762731867200940_3134113005952849267_o.jpgMindset & Expectations – your mindset and expectations during your prep, on show day and after competition is crucial and not just to succeed but in order to have a positive experience no matter what the outcome. Knowing why you are choosing to compete and what you hope to get from the experience is key in keeping you motivated and focused. While there is nothing wrong with being confident, going into a show with an arrogant attitude can do a lot more harm than good, especially if you don’t do as well as you were sure you would.

As a first time competitor my personal goal was to stay disciplined during my prep and to hit that stage knowing I did my best and to feel like I fit in with the other girls. I had no expectations to place so when I did, it was that much more exciting and rewarding. Appreciate the process, appreciate your progress and learn from the experience.

Post Show Rebound – while not everyone will have an issue with this, many will and so it’s important to discuss. You spend your prep sticking to a strict diet and during that time may find yourself day dreaming about the foods you cant have and making plans to get your hands on them after the competition is over. While you definitely deserve to reward yourself for all of your hard work it is important to have a plan in place to avoid any harmful effects of abruptly coming off such a strict diet. Your coach should help you with a reverse diet to ensure you avoid a rebound and transition from a pre-show to post-show nutrition plan.

Without a post show rebound plan many competitors find themselves binging which results in speedy weight gain as well as issues such as bloating,  cramping, digestion issues and so on. What’s of bigger concern is how this can effect your mental health and self esteem. Going from ‘shredded’ even back to your normal weight can be difficult, but adding extra pounds to that because you binged for a couple weeks post show can really mess with your self image. If you don’t have a coach then I recommend you seek the guidance of someone such as a registered dietician or nutrition specialist.


15000805_1071780842939300_1064812122837815025_oYour first fitness competition can be a great experience and a lot of fun if you plan, prepare and go in with a positive attitude. While yes, this is a competition, you may be very surprised at how supportive and helpful other athletes can be. I have made some amazing and extremely supportive friends who not only compete in the same shows but in the same class as me. This not only makes the experience that much better, but should you choose to compete again it can be reassuring to know you just may have a friend or two to share the experience with.

 

Fitness Competition Prep B.C.- Backstage Etiquette

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When preparing for a fitness competition there are many things to consider such as choosing a show, a suit, planning out your tan, hair and makeup and so on. One thing that may not cross your mind but is just as equally important is backstage etiquette. A lot of work, money and time goes into preparing a show for us athletes so it’s really only fair that we do our part as well to keep things running smoothly and stress free for everyone!

BE KIND!

If I could stress one thing, this would be it. Everyone backstage, from the other athletes to the volunteers are all a little stressed out and anxious to do their best. The volunteers work their butts off for us so be sure to treat them with the respect they deserve, without them we would be a lot more stressed out as we attempted to oil our own backs and glue our suits to our behinds! It’s a long day for all of us but even more so for these volunteers who stay behind to clean up after us while we’re out celebrating with our friends and family.

Every athlete has a story and a background you may know nothing about so don’t be quick to judge or assume. You can only control your own words and actions so keep them kind and avoid gossip or judging other competitors. If someone treats you disrespectfully or is unkind to you just remember that this is most likely their own insecurities talking. Be the bigger person and don’t indulge in such childish behavior.

Clean Up After Yourself

I really shouldn’t have to say this but you’d be surprised at how messy things can get backstage. Garbage and pee cups probably being the two main things people seem to have a difficult time tossing into the trash :/  I have never seen a shortage of garbage cans at a venue so why this happens is beyond me.

Backstage can get pretty chaotic and you can expect to share small quarters with a lot of other competitors so keeping your personal items neat and organized can not only help keep the space uncluttered but can help you avoid losing or misplacing items.

Sportsmanship

Perhaps you don’t place how you expected, this is no excuse to be rude to anyone or throw a fit. How you act both on stage and backstage matters, be an adult and keep yourself together. It’s ok to be upset, its natural, but taking others down to make yourself feel better is just not ok and will speak volumes of your character. Being happy for others is a great feeling and I highly recommend congratulating those who deserve it!

This can go for those who place well too. Being pompous or arrogant because you placed better than others won’t make you any friends and can be hurtful.


Backstage can be a lot of fun and you can create some amazing memories, meet some truly inspiring people and make a lot of new friends. Not everyone is going to be friendly or helpful but I can tell you from my personal experience, many will be and if you go in with a positive attitude and a kind demeanor you’re going to have a much better time 😉