Bodybuilding-Checklist-15-Tips-to-Rock-the-Stage-Stacy-Wig ...

BODYBUILDING checklist

By Stacy Wig

15 tips to rock to stage without breaking the bank

Bodybuilding Checklist


By Stacy Wig


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By Stacy Wig



I’d like to thank all of the amazing people along my path who made it possible for me to live a life filled with passion, vision, and spirit. My “Moo-Ma” who was my everything for the first thirteen years of my life before she passed away, gave me an appreciation of academia and the social graces. My high school teachers, Carl and Betty Meinstereifel, who stayed after school with me each and every day until I caught up on my work following my discharge from hospital, gave me an infinite sense of love and discipline.

Throughout my competitive career as an adult, I was fortunate enough to have the support of Dan Hayden of Haydens International Gymnastics and James Jacobs, serving as fitness routine coaches and mentors. My Georgia families, during the fourteen years I lived in Augusta, brought a tremendous amount of joy into my life.

Acknowledgments

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Acknowledgments




Acknowledgments

I moved to Maryland in 2007 and served on the management team at Life Time Fitness. My years at Life Time Fitness in Columbia, Maryland were full of inspiration and empowerment, because I had such an amazing team. Together we brought the joy of fitness to hundreds of people each and every day. I am also grateful to The Colosseum Gym and Tim Gallagher for an environment where I can have been able to operate as an independent business owner to fulfill my dream of growing as a person and as CEO of Wig Athletics. I am looking forward to a new partnership with The Grind Baltimore, owners Anthony Zangara and Nicholas Neuman.

My closest friend, Rachel Baker, has steadfastly stood by my side through thick and thin, cheering me on through the victories and being my strength thorough the tribulations of personal growth. I am so grateful to have her and her husband Dave in my life, as they have become family and are my rocks! I also want to thank the Fitpreneur Team for tmy first Mastermind experience providing the consistent accountability, empowerment, and guidance to take action on the very things that I have always wanted to do but didn’t know where to start.

The Mastermind experience was truly a life changing experience.

Finally, those who know me, know that my Lab mix (Zen) is the cornerstone of my whole world... he is the source of so much pride and happiness. He was a rescue dog, but I’m pretty sure it was Zen who rescued me, as he came into my life during a very turbulent and uncertain time. He brings smiles to the faces of so many people, as both a therapy dog and a “gym” dog. For that I am over the moon grateful! We recently welcomed a little

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I moved to Maryland in 2007 and served on the management team at Life Time Fitness. My years at Life Time Fitness in Columbia, Maryland were full of inspiration and empowerment, because I had such an amazing team. Together we brought the joy of fitness to hundreds of people each and every day. I am also grateful to The Colosseum Gym and Tim Gallagher for an environment where I can have been able to operate as an independent business owner to fulfill my dream of growing as a person and as CEO of Wig Athletics. I am looking forward to a new partnership with The Grind Baltimore, owners Anthony Zangara and Nicholas Neuman.

My closest friend, Rachel Baker, has steadfastly stood by my side through thick and thin, cheering me on through the victories and being my strength thorough the tribulations of personal growth. I am so grateful to have her and her husband Dave in my life, as they have become family and are my rocks! I also want to thank the Fitpreneur Team for tmy first Mastermind experience providing the consistent accountability, empowerment, and guidance to take action on the very things that I have always wanted to do but didn’t know where to start.

The Mastermind experience was truly a life changing experience.

Finally, those who know me, know that my Lab mix (Zen) is the cornerstone of my whole world... he is the source of so much pride and happiness. He was a rescue dog, but I’m pretty sure it was Zen who rescued me, as he came into my life during a very turbulent and uncertain time. He brings smiles to the faces of so many people, as both a therapy dog and a “gym” dog. For that I am over the moon grateful! We recently welcomed a little

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I moved to Maryland in 2007 and served on the management team at Life Time Fitness. My years at Life Time Fitness in Columbia, Maryland were full of inspiration and empowerment, because I had such an extraordinary team. Together we brought the joy of fitness to hundreds of people each and every day. I will asways relish the years spent with my LTF Columbia Team! I am grateful to The Colosseum Gym and Tim Gallagher for an environment where I have been able to operate as an independent business owner to fulfill my dream of growing as a person and as CEO of Wig Athletics. I am looking forward to expanding my reach to empower more people to live their best lives through additional books, workshops, clinics, and speaking engagements.

My closest friend, Rachel Baker, has steadfastly stood by my side through thick and thin, cheering me on through the victories and being my strength thorough the tribulations of personal growth. I am so grateful to have her and her husband Dave in my life, as they have become family and are my rocks! I also want to thank the Fitpreneur Team for my first Mastermind experience providing the consistent accountability, empowerment, and guidance for the first few months of the program, to take action on the very things that I have always wanted to do but didn’t know where to start.

The Mastermind experience was truly a life changing experience. Finally, those who know me, know that my Lab mix (Zen) is the cornerstone of my whole world... he is the source of endless pride and happiness. He was a rescue dog, but I’m pretty sure it was Zen who rescued me, as he came into my life during a very turbulent and uncertain time. He brings smiles to the faces of so many people, as a therapy dog. We recently welcomed a little furry bundle of joy “Zadie” (a 12-pound Morkie) into

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our life who I call my little Ninja as she is a lively and fun loving little acrobat with a dynamic personality. Zen and Zadie are the yin and the yang of our household and full of unconditional love and true joy!

All of the roles I have played throughout my journey have led me to be the proud CEO of my company, Wig Athletics, a place where extraordinary transformations happen! My clients’ enthusiasm fuels me every single day. Witnessing each and every person succeed in reaching goals they never thought imaginable makes the work that I do worthwhile. My biggest moment is seeing my clients experience their biggest moment. I currently work predominantly with military folks and bodybuilding competitors but enjoy taking the life changing health and fitness journey with anyone who is ready to truly commit to doing what it takes to get into the best shape of their lives, We approach bodybuilding goals and other health, fitness and nutrition goals similarly. Together we:

1. Set SMART Goals (we set both short and long term goals that are measureable, realistic and timely)

2. Devise an Action Plan (we decide what strategies work with your lifestyle, needs, and challenges

3. Provide Consistent Accountability (we provide accountability through weekly check ins, body stats graphs and side by side photos on our app, bi-weekly 1:1 calls for onliners, in person strategy sessions, and our facebook group)

4. See the Process Through (we ensure that you have full support throughout their entire process with no rock unturned)

5. Continuous Growth (After you reach your goal, we review the results and set new goals while celebrating the accomplishments made along the journey)

Stacy started her competitive journey in 1998 at the age of twenty eight. She quickly excelled in the bodybuilding world

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My Very First Fitness Competition

Let me start by sharing with you the story of my very first competition. I am SO thankful that there was no social media at the time!

I had graduated from college and was coaching gymnastics, serving as a behavior therapist, and trying to find my way in life. As a twenty-eight-year-old, I thought that by now I certainly should know what I want out of life, right?

I was dabbling with weights and teaching group fitness classes at a local gym in Georgia when a kick ass bodybuilding competitor, Rodney Helaire, WNBF Pro, approached me and asked if I had ever competed in fitness. Keep in mind that this was 1998, so all that existed in the bodybuilding world was the fitness division and bodybuilding division. Organizations like Fitness America and Fitness Universe were very popular.

I asked the age-old question, “What is a fitness competition?” He explained the physique competition component and the fitness routine component, in addition to the pageantry of some organizations. I told him that I wasn’t cut out for that sort of thing. I had told myself that I didn’t have the body for it…hadn’t done gymnastics in years….just wasn’t something I would be good at…and so on. Not to be deterred, he said he saw potential and offered to train me for a local show.

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Let me start by sharing with you the story of my very first competition. I am SO thankful that there was no social media at the time!

I had graduated from college and was coaching gymnastics, serving as a behavior therapist, and trying to find my way in life. As a twenty-eight-year-old, I thought that by now I certainly should know what I want out of life, right?

I was dabbling with weights and teaching group fitness classes at a local gym in Georgia when a kick ass bodybuilding competitor, Rodney Helaire, WNBF Pro, approached me and asked if I had ever competed in fitness. Keep in mind that this was 1998, so all that existed in the bodybuilding world was the fitness division and bodybuilding division. Organizations like Fitness America and Fitness Universe were very popular.

I asked the age-old question, “What is a fitness competition?” He explained the physique competition component and the fitness routine component, in addition to the pageantry of some organizations. I told him that I wasn’t cut out for that sort of thing. I had told myself that I didn’t have the body for it…hadn’t done gymnastics in years….just wasn’t something I would be good at…and so on. Not to be deterred, he said he saw potential and offered to train me for a local show.



Let me start by sharing with you the story of my very first competition. I am SO grateful that there was no social media at the time! I had graduated from college and was coaching gymnastics, serving as a behavior therapist, and trying to find my way in life. I thought that by age 28, I certainly should have known what I wanted out of life yet something was missing. I thrive on competition and had nothing challenging me and pushing me daily to do extraordinary things. I felt lost.

At this time, I was dabbling with weights and teaching group fitness classes at a local gym in Georgia when a successful bodybuilding competitor, Rodney Helaire, WNBF Pro, approached me and asked if I had ever competed in fitness. Keep in mind that this was 1998, so all that existed in the bodybuilding world was the fitness division and bodybuilding division. Organizations like Fitness America and Fitness Universe were very popular. I asked the age-old question, “What is a fitness competition?” He explained the physique competition component and the fitness routine component, in addition to the pageantry of some organizations. I told him that I wasn’t cut out for that sort of thing. I had told myself that I didn’t have the body for it…hadn’t done gymnastics in years….just wasn’t something I would be good at…and so on. Not to be deterred, he said he saw potential and offered to train me for a local show.



I eventually said “O-kay, let’s do it!” and then put everything I had into preparing for the show. There was no such thing as a posing coach or competition prep coach, and no YouTube or videos to watch. There were few suit designers and everyone got their heels from adult entertainment stores. Oh, the days of what we call the “hooker heels”!

I made my own suit by purchasing an off the rack LIME GREEN two piece and bedazzling it myself with stones from Michaels®. I dieted on frosted shredded wheat and large sugary protein bars. I cut my own music and somehow, by the grace of God, won my first show.

With one success under my belt, I decided to do a bigger show just for fun. I flew to Las Vegas just two weeks later to do a Fitness America competition. I placed 2nd overall, which qualified me for nationals. The rest is history. Twenty years later, I am still competing in the sport and coaching athletes all over the world to find their own passion in the bodybuilding world.

Today, bodybuilding is a very different beast altogether from those early days. There is a continuum of divisions from Women’s Bikini to Women’s Physique and Bodybuilding, and Men’s Physique to Men’s Bodybuilding, which creates opportunity for all shapes and sizes. There are thousands of suit designers, competition prep coaches, stage presence coaches, and a plethora of organizations from which to choose.

This book is for the individual who has decided to compete, but doesn’t know where to start, and for new competitors who are trying to catapult to a national level. The worksheets, timelines, and budget tips will be instrumental in helping new competitors understand the process and be capable of taking the very expansive amount of information that is out there and condensing it into something useful and simple to understand.B














TABLE OF CONTENTS

CHAPTER 1: Bodybuilding Timeline Checklist

CHAPTER 2: Bodybuilding Competition Budget Checklist

CHAPTER 3: Show Day Checklist

CHAPTER 4: The Champion Mindset

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TABLE OF CONTENTS





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Chapter 1: Bodybuilding timeline checklist






How close to competition ready

are you?For the purposes of this book, we will assume that you have a relatively clean nutrition regimen, sufficient size to compete in the division for which you are the best fit or have chosen, and are prepared in all aspects of competition readiness with a few details to improve.

The following is a timeline and checklist of what to do and when to do it as you prepare for your upcoming show, starting about sixteen weeks out from the show date. Use the right hand column to check off what you have completed and if it doesn’t apply to you, put an N/A!










16 weeks out ✓Choose an organization - visit Websites, go to shows, ask other competitors in various organizations. This is so easy with social media!

I HAVE CHOSEN MY ORGANIZATION!

Now that you have chosen an organization, choose a show (and assess your readiness and your life during the few months prior, such as social commitments, travel, etc.)

I HAVE CHOSEN MY SHOW(S)!

Hire a reputable coach…get referrals, research experience, and contact your top options. Is he or she the best fit for you?

I HAVE HIRED A COACH OR DECIDED TO GO AT THIS ALONE

What division is the best for you? Your coach can help here, but if you have not hired anyone, assess any lagging body parts that you need to address and ensure that you train those body parts twice a week, with at least three days between hitting that specific group of muscles.

I HAVE SELECTED THE DIVISION THAT BEST FITS MY PHYSIQUE!

Cardiovascular fitness: IF you have a significant amount of body fat to lose, start out with 30 minutes of High Intensity Interval Training (HIIT) cardio a day OR a combination of HIIT and steady state. Start increasing your cardiovascular intensity to maximize your metabolism and your time. If you start out with an hour of cardio a day, your body will quickly build a tolerance to it and burn fewer calories per session, giving you no place to go once you need to lose more body fat and increase your cardio. If you only have 10-15 pounds to lose, you can afford to do less cardio.

I HAVE MY CARDIO SCHEDULE!

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16 weeks out ✓Strength training…this sport is for folks for whom strength training is an integral part of their life well before preparing for competition. It is not a Tropicana bikini competition, but a stage for those who push well above the average gym goer and beyond! Yes, even the Bikini division requires a stature with developed muscle. Each division has varying levels of muscularity, so there is a division for everyone…everyone who TRAINS hard and is committed to going above and beyond!

I HAVE DECIDED UPON A STREGNTH TRAINING REGIMEN!

NUTRITION makes or breaks a successful competitor. Diet should be CLEAN and food prep two days a week should be a habit!

I AM FOOD PREPPING 1-2 DAYS/WEEK!

Supplements can be a touchy subject. Beware of people who immediately suggest an “easy button”, without finding out what you are capable of through hard work and minimal supplementation. It is good to educate yourself on what is out there but I strongly suggest that as a first-time competitor that you find out how far you can go with a kick ass strength regimen, appropriate cardio routine, and a macro based nutrition regiment, eating the right nutrients at the right times, as well as a few historically tested and proven supplements (which are few). Remember that your supplement needs typically change as your diet changes.

I HAVE MY SUPPLEMENT REGIMEN!

Start looking at suits and assessing what colors look best on you and what you like.

I HAVE CHOSEN A SUIT!

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16 weeks out ✓Start learning to pose - walk in heels and present your physique in a winning manner. Secure a private session with a reputable coach! One or two 1:1 sessions with the right coach will be instrumental in getting you off on the right foot (no pun intended). You will likely be very uncomfortable practicing four months out, because your body may not be anything close to stage ready. Most people are surprised at how incredibly difficult stage presence is, because it looks so effortless when performed by a professional. Do not procrastinate on this! If necessary, wear short shorts and a sports bra. Also make sure you have the heels you will wear on stage, or at least the same style.

I HAVE A POSING SCHEDULE EACH WEEK!

Start choreographing your routine if you are in Fitness, Women’s Physique, Men’s Classic, or Bodybuilding. If you have no idea where to start, hire a choreographer. The first step is to choose your music. The routine is generally not scored except in the Fitness Division, but is the only aspect left in the sport to truly entertain the crowd, show your personality, and win the hearts of the judges. I served many years as an NPC judge and a well thought out choreographed routine with good energy is something judges really look forward to after a long day of assessing physiques on stage. The routines get the crowd going and YOUR routines say a lot about how much you have put into your competition prep.

I HAVE SELECTED MY MUSIC AND AM WORKING ON MY POISING ROUTINE!

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12 weeks out ✓You have chosen your organization, so go ahead and order the relevant membership card.

I HAVE MY MEMBERSHIP CARD!

Constantly assess your progress with your coach.

CHECK IN DAYS ARE SET!

Is your strength training on point? Assess changes to your physique and address lagging body parts. Remember that the cutting phase is NOT meant for muscle growth. If you need more muscle for the chosen division, either consider a different division OR take more time to prep in order to have a longer building season.

MY STRENGTH TRAINING IS ADDRESSING LAGGING BODY PARTS!

Nutrition needs to get a little stricter if body fat loss is the primary concern. If maintaining muscle tends to be an issue for you, you may have to continue keeping the calories higher and ensure you are feeding your body sufficiently before and after workouts.

MY NUTRITION IS ON POINT!

Cardio is determined based on your readiness, just like nutrition, so if you are following a “one size fits all” program from some online forum or random website, you may be very disappointed. Every single competitor has different needs at each stage of the game.

MY CARDIO SCHEDULE IS MEETING MY NEEDS!

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12 weeks out ✓Contact your suit designer and make sure you know their turnaround time. See the financial chapter for designers and average cost. Bodybuilders traditionally wear a plain suit for prejudging and then something a little flashier for the evening. For women that would be similar to a figure or WPD suit, and for men a different fabric and/or color (shimmery or metallic) - nothing over the top, but something very tasteful. I cannot emphasize enough that you should steer clear of neutrals, fluorescents, and pastels. Choose Kelly greens, turquois, royal blue, reds, etc. Remember that your skin is going to be DARK and you want your suit to compliment your skin, not blend in with it, or be so light it gets tanning formula stains, or stands out like a sore thumb.

MY SUIT IS ORDERD (12 WEEKS- 8 WEEKS DEPENDING UPON DESIGNER

Assess your prep strategies. Are you successfully meal prepping twice a week? I work a ton of hours each week, so what works for me is to meal prep once a week on Sundays and then freeze part of the protein to take out on Tuesday or Wednesday. I keep plenty of bags of frozen veggies in the freezer for when I run out of vegetables. I like to make eggs the same day, but will do 3-4 days when necessary.

MEAL PREP IS ON POINT!

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8 weeks out ✓If your suit designer has a six-week turnaround and you haven’t ordered, do so now. She/he will ask for measurements, estimated weight, and show date. I always tell the designer I need the suit two weeks out from show (and depending upon the designer I may even tell them my show is on that earlier date to ensure that I have sufficient time for alterations and practicing in the suit).

SUIT IS ORDERED!

You should be in a rhythm of the competition lifestyle by now. Meal prepping, posing several days a week, practicing your routine, strength training, and cardio. It can seem overwhelming, but the last eight weeks goes by fast and this is where most see the biggest changes in their physique.

DOING THE DAILY MUNDANE TASKS IN ORDER TO SUCCEED!


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6 weeks out ✓Register for your show! GAME ON! Compete in as many divisions as you qualify for and can fit into your budget!

I HAVE REGISTERED FOR MY SHOW!

Make your Tanning appointments.

TANNING APPOINTMENT MADE!

Sign up for make-up and hair if you are using professionals contracted by the promoter and if not, schedule your appointment with your offsite aesthetician. Make sure that you ask whether they provide eyelashes and if not, get a couple of options to choose from on the day of the show. Also, if you are using an offsite artist, ask them about blending your face make-up with your tan. Most female competitors and even some men do not have their face sprayed (due to the different skin tones, crevices, lines, etc.) and will just have their make-up done with a foundation to match their new darker skin color.

MAKE UP AND HAIR APPOINTMENTS MADE!

Start looking at jewelry. If you are a first time competitor, you won’t have your suit with you to purchase jewelry, but you do know what it will look like, so get a couple different options if you like.

JEWELERY ORDERED OR PURCHASED (LADIES)!

When you practice posing, ladies should wear your hair similar to the way you will wear it on show day. By now you should be practicing in a bikini.

I AM PRACTICING IN MY SUIT OR IF COMPETITION SUIT IS NOT IN, A SIMILAR STYLE SUIT!

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6 weeks out ✓If you decide to get a base tan, this would be a good time to start. 1-2 days a week in a tanning bed should be plenty. I am in no way saying that you need to get into a “cancer coffin”, and I try to steer clear of them, but I am very fair-skinned, so a slight base tan just makes the tanning formulas go on better and turn out to be a nice deep color.

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6 weeks out ✓If you decide to get a base tan, this would be a good time to start. 1-2 days a week in a tanning bed should be plenty. I am in no way saying that you need to get into a “cancer coffin”, and I try to steer clear of them, but I am very fair-skinned, so a slight base tan just makes the tanning formulas go on better and turn out to be a nice deep color.

I AM TANNING!


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4 weeks out ✓If you don’t moisturize your skin day and night, start now. Use a thick cream like Cocoa Butter, Shea Butter, or Eucerine Dry Skin® from a jar at night. During the day, do the same unless it feels oily, in which case you should use a pump lotion that is a little lighter.

I AM MOISTURIZING DAY AND NIGHT (MEN AND WOMEN)!

If you are going to shave or use a hair removal product like Nair®, start now so that your skin has time to become used to being shaved or assess any negative reactions to hair removal products. If you get waxed, ask your aesthetician how close to show day you should schedule your service. Keep in mind that you want to remove all body hair. Legs, underarms, bikini/pelvic area, arms, stomach, chest where necessary, back where necessary, and glutes. If you are shaving, make sure that you use plenty of shaving cream and take your time especially in sensitive areas or areas that are not usually shaven. Moisturizing your skin is critical to ensuring that your skin is supple, smooth, and in good condition when show day arrives. Keep in mind that you will NOT be putting any lotion, deodorant, body spray on before or after tanning. This is covered under “Tanning.”

I HAVE STARTED MY HAIR REMOVAL ROUTINE!

Schedule your hair or barber appointment. Decide on a hair color and style and discuss it with your stylist or barber when you set the appointment.

I HAVE MY HAIR APPOINTMENT THE WEEK PRIOR TO SHOW SCHEDULED!

Schedule teeth whitening or purchase white strips.

I HAVE MY TOOTH WHITENING APPOINTMENT OR HAVE PURCHASED MY PRODUCTS (MEN AND WOMEN)!

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10 days out ✓Stop tanning bed sessions and start exfoliating your skin every other day until the day before your show. See the tanning chapter for detailed instructions on how to prepare your skin for the best spray tan.

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4 weeks out ✓Find out what your water and sodium manipulation as well as your show day nutrition will be, so that you can purchase any necessary diuretics, nonperishables, etc. Your coach may not know what show day will look like for you because it depends on your look the day before, as well as your reaction to depletion, but he or she will provide you with some things to pick up to be prepared. The main thing here is to reduce stress during the week of competition by preparing now.

I HAVE MY PEAK WEEK PLAN (4-2 WEEKS OUT)!

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7 days out ✓Do not introduce new foods.

I HAVE MY PEAK WEEK NUTRITION!

No massages, as massage can cause some inflammation.

NO MORE MASSAGES, GRASTON, OR INTENSE FOAM ROLLING!

Stretch, but do not overstretch.

I AM TAKING THE TIME TO LIGHT FOAM ROLL AND STRETCH!

No tanning beds for risk of burning, peeling, ‘splotchiness’, and inflammation.

I AM NOT FAKE AND BAKING!

Your coach will likely taper your training and cardio.

MY CARDIO FOR THE WEEK IS SET!

Start water and sodium manipulation if instructed.

I HAVE ALL DIURETIC PRODUCTS SUGGESTED, SODIUM PRODUCTS, AND PLENTY OF WATER!

Put your show week regimen on your fridge.

I HAVE MY PEAK WEEK REGIMEN WHERE I CAN SEE IT DAILY!

If you like things organized, put everything into a binder (i.e., flight information, check in details, show details, important numbers, travel rewards numbers, a copy of your membership card and registration confirmation, and anything else that makes you feel prepared). This provides you with easy reference when there are so many things to keep track of, especially if you are traveling.

I HAVE MY BINDER OR ALL DETAILS IN ONE PLACE READY TO GO!!

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4 days out ✓Cook all food needed through show day.

I HAVE ALL OF MY FOOD THROUGH SHOW DAY!

Pack show day bag and any travel luggage. See chapter 3 for the show day checklist!

I AM PACKED AND READY!

Practice 20-minutes a day (you should be 100% confident in your stage presence by now).

I AM DOING SHORT POSING SESSIONS DAILY!

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Chapter 2: BODYBUILDING COMPETITION

BUDGET CHECKLIST



BUDGET CHECKLIST



BUDGET CHECKLIST


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Can I afford to compete?

Here is a list of expenses to budget for when preparing for your first competition. Use this chart to set a budget for each expense and to determine if you have the resources to take on competition bodybuilding as a hobby. How much you will set aside for each expense will be based on your show, your needs, and your financial situation. Set your budget for each item and divide it by the number of months you will be prepping so determine if you have the appropriate funds to compete.


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EXPENSE DIVISION COST YOUR BUDGET

Membership in the organization

All $50-$125

Show entry fees All $50-$100/class

Tanning All $75.00-$200

Hair and Make-up

(day of show)

Women and men (if preferred)

$100-$350

Hair appointment (1 week out)

All $40-$2800

(If you are getting real hair extensions, budget on that upper end!)

Manicure and pedicure, eyebrow wax or threading

All $50-$200

Other hair removal costs All $10-$250

Other aesthetic costs like Botox and filler

All (optional) Varies

Tooth whitening All (optional) $25-$250

Suits All $30-$1500

Heels Bikini and figure $29-$100

Jewelry Bikini, figure, WPD

$20-$100 ( buy cheap stuff)




All $50-$125



Hair and Make-up

(day of show)


$100-$350


All $40-$2800



All $50-$200





Suits All $30-$1500







All $50-$125



Hair and Make-up

(day of show)


$100-$350


All $40-$2800



All $50-$200





Suits All $30-$1500





Stage presence and posing coaching

All $50-$110/hour

Nutrition and Training All $150/$1200/month

Supplements All $30-$1000/month

Food All $150-$700/month

Travel and hotel (i.e., airfare, gas and accommodations for both competition and coaching)

All $50-$900/month

$50-$2500/show

Gym membership All $10-$159/month

Tanning beds (some competitors get a base tan)

All Optional $15-$200/month

Silk cover up robe women $20-$60

Black loose-fitting warm up (zip up)

All $30-$150

Linens and towels (dark color) for hotel and home

All $0-$50



All $50-$110/hour





All $50-$900/month

$50-$2500/show






All $30-$150


All $0-$50



All $50-$110/hour





All $50-$900/month

$50-$2500/show






All $30-$150


All $0-$50

Membership notesTo join the NPC, go to npcnewsonline.com

Current annual membership is $125.00

To join the OCB, go to ocbonline.com


Other organizations do exist. I suggest choosing one organization and sticking with it for a year to assess if it is the best fit. If it is, then keep improving and compete at a national level. If it is not, switch organizations

.

BUDGET TIPS

1. I wouldn’t plan to do one competition in October or November because memberships run per calendar year. If you want to get the most for your money try to plan your calendar year accordingly. So, for example competing in March, April, and October of 2018 would cost one year membership. October 2018, March and April of 2019 would double that cost. Start early in the year if your life allows.

2. Join the organization you feel is the best fit and JUST that organization. It takes many shows to learn how an organization works, what they are looking for, and also to become familiar with the judges. Joining 2-3 organizations is very costly, not just for membership, but also to prepare for the different posing routines.







.

BUDGET TIPS









.

BUDGET TIPS




Show entry feesThese are the fees to compete in the show that you have chosen.

NPC is the most widely recognized organization and its competitions are often the most expensive to enter. The fees for the other organizations vary, so make sure to inquire when setting your budget. You will want to compete in every division that you qualify for if you can afford to do so. There is a lot of work and sacrifice involved in preparing for your show, so you want multiple opportunities to compete against different competitors.

Competitions offer different classes for which competitors are eligible, but each and every class you compete in incurs a fee. For example, as a brand new competitor in the NPC you would qualify to compete in True Novice (first time competitor). Novice is for competitors who have not won their class. Open class is for all competitors in your height or weight group. If you are a certain age, such as a teen, or over 35, 40, 45, or 50, you may qualify to compete in those classes offered.










Many shows also have a Military and/or First Responders class!

Keep in mind that competitors have the option of also competing in different divisions. If you have a physique that fits the bikini standard but are more muscular, you may also want to compete in figure but would likely not be a good fit for Women’s Physique or Bodybuilding.

Men who fit either the Men’s Physique Division or Men’s Classic Division may also compete in both. Competing in two different divisions as a new competitor provides you with an opportunity to see which you enjoy more and you seem to place better in. With that said, “crossing over” or competing in two divisions can also be very costly.

Most divisions have different suits and different posing routines. You will be entering more classes, so the entry fees will be much higher. Keep this in mind when making the decision to crossover.

BUDGET TIPS

1. If your physique clearly fits one division, don’t crossover to another division. The show entry costs will double, as will other expenses like suits and posing coaching.

2. You put a ton of work and make many sacrifices to compete, so sign up for as many divisions as you are able to budget. If you are limited, my suggestion is to sign up for either novice or true novice, one master’s category if you qualify, and an Open, to see where you line up on stage with experienced competitors.






BUDGET TIPS








BUDGET TIPS




TanningContact the show promoter or look online for specific competition details to find the tanning company that is doing the spray tanning for the show. Inquire about the cost and make sure that at least two coats (one the evening before and one on the morning of the event) are included in the price. Set an appointment early so you can get a convenient time. It is easiest to just put this money aside and use the tanning company provided, since they will be backstage for emergencies, touch ups, suit gluing, and glazing before you go on stage.

The tan can make or break you. Be sure to have a completion color tan! A typical tanning bed or spray tan will not be sufficient.

BUDGET TIPS

1. You can save money by having a friend do your tan. You can order “one coat competition color” at jantana.com, but price it out. If the tanning company contracted by the show is charging $125.00 for two coats, plus backstage touch ups, gloss, and glue, and ordering your own tanning foam is $60.00 (then you order bikini bite and a gloss for $35.00) is it worth saving $30.00? Even if you have a friend who has gloss and suit glue, ask yourself whether it is worth the risk?




BUDGET TIPS





BUDGET TIPS



Hair and Make UpThe show for which you sign up may or may not have a designated hair and make-up specialist. Just because they are working on the show does not mean that they will produce a look you like, so ask for images of their work, their Website, and their social media pages. This is a huge expense and can be a game ender if done poorly. You want your physique to stand out - not your glaring blue eye shadow or your 1980s hairdo. Just do your research so that you can be happy with your look on stage and in photographs. If you are not comfortable with their work, then get a private professional to do your hair and make-up OFF site. Private hair and make-up professionals are not allowed at the venue or hotel, except those contracted by the show promoter.

If you want to do your own and take on that stress, you MUST get a professional to TEACH you how to do stage make-up that compliments your darker skin tone, hair, color of your suit, and overall look. If you are only doing 1-2 shows, you may be better off paying for someone to do your hair and make-up. If doing more, it may be worth the investment to buy darker make-up to match your “tan” and hire someone to coach you. If you plan to get your hair colored, highlighted, lowlighted, etc., remember that bright colors reflect light which is the last thing you want on stage. Platinum blonde doesn’t show well on stage, or bright reds, or non-traditional colors like blues, greens, and pinks. Whatever you do, do not match your hair to your suit.








BUDGET TIPS

1. If you are doing several shows, as stated above, hire a make-up artist experienced with stage make-up to give you a lesson and provide you with a list of products to purchase. If you have a friend who competes, they may be able to let you borrow their dark foundation (which is one of the biggest costs), because you want a quality foundation. As long as it is darker than your tan color, you will be fine because you can always mix in your normal foundation to get the right color. Don’t forget about lash extensions!

2. Attend shows and watch videos to see which hairstyles catch your eye. Simple is better. Most competitors wear their hair down. Some straight, some curly, some with bangs, some without. Play with hairstyles, blow-drying and straightening techniques. Take photographs of different looks to find out what is going to look best under bright lights from a distance.


BUDGET TIPS




BUDGET TIPS




Aesthetic preparationYou can choose to spend extra money on options such as a haircut, color, extensions, manicures, pedicures, eyebrow waxing to threading, teeth whitening, and hair removal.

Many competitors opt for Botox and fillers. These costs will be very different for each competitor based on what they are currently doing in terms of aesthetic enhancements, what look they are going for, what division they are in, and how much they have to budget. This can be costly, so plan carefully. Some women do eyelash extensions instead of putting false lashes on the day of the show. If your budget doesn’t allow for these things, do not go into debt to make them happen. The right make up will enhance your features in a way that completes your overall look!!

BUDGET TIPS

1. Shaving is less expensive than waxing.

2. White strips traditionally cost much less than in-office whitening by a dentist

3. Real hair extensions that are sewn, threaded, or glued into your own hair can cost thousands. If you want the look of longer hair, you would be surprised how inconspicuous clip-ins can be when done properly. I’ve had the hair stylist put them in show day and I took them out after competition for a cost of $100.00. I had my hairdresser color my hair to match the extensions.




BUDGET TIPS







BUDGET TIPS





Suits - WomenBIKINI - suits for this division are designed differently than Figure or WPD (top does not attach to bottom…two distinct pieces)

FIGURE - top crosses in the back and attaches to the bottoms

Women’s Physique Division - same as Figure

WOMEN’S BODYBUILDING - same as Figure but many bodybuilders have a plain pre-judging suit with no design and then a Figure style suit for the evening.

Suits - MenMEN’S PHYSIQUE DIVISION - long swim suit referred to as board shorts. These can be ordered from any apparel company, but you do not want large logos or busy designs. Simple is better.

CLASSIC PHYSIQUE - classic physique black shorts (see your organization’s Website for specifications)

MEN’S BODYBUILDING - posing trunks (Speedo® style)


















There are now endless options for women’s suits. Here are some reputable options (some of which do only custom design, others that have you choose a style and connectors, and yet others whereby the suits are as shown on the site and they just make that suit to fit you). There are also consignment sites, but it is very difficult to get a suit that fits your physique perfectly when it was made for someone else.

RAVISH SANDS

INGRID ROMERO BIKINIS

BUFF BIKINIS

MUSCLE DAZZLE

A QUARTER TURN TO THE RIGHT

SALEYLA (www.saleyla.com)

ANGEL COMPETITION BIKINIS (www.angelcompetitionbikinis.com)

TMARIE COMPETITION SUITS

VANDELLA COSTUMES (KIRA JONES)



RAVISH SANDS


BUFF BIKINIS

MUSCLE DAZZLE








RAVISH SANDS


BUFF BIKINIS

MUSCLE DAZZLE







Men's BodybuildingANDREAS CAHLING (WWW.ANDREASCAHLING.COM)

VANDELLA COSTUMES

ETSY

BODYBUILDINGPOSINGTRUNKS.COM

SKINZWEAR.COM

Men's P hysique Division (mdp)

ANY BOARD SHORTS - make sure they fit well and are a color that compliments you. Steer clear of pastels, neutrals, and fluorescents. As stated above, no busy designs or large logos.

Men's Classic P hysiqueNPCNEWSONLINE.COM OR NPCWEAR.COM

SKINZWEAR.COM

CHERRYBOMBS.NET

ETSY



VANDELLA COSTUMES

ETSY


SKINZWEAR.COM




SKINZWEAR.COM

CHERRYBOMBS.NET

ETSY



VANDELLA COSTUMES

ETSY


SKINZWEAR.COM




SKINZWEAR.COM

CHERRYBOMBS.NET

ETSY


Competition heelsELLIE IS THE NAME OF THE MOST POPULAR STYLE

SINFULSHOES.COM

WALMART.COM

SHOES.COM

BEVERLYHEELS.COM

EXOTICHIGHHEELS.COM

AMAZON.COM

DO NOT get fancy and DO NOT buy hooker style heels (i.e., no two inch platforms, no crazy bedazzling, and no colors) - just plain 4-5” clear heels with a ½” platform either with straps around the ankle or without, and either with simple tasteful rhinestones or without.



SINFULSHOES.COM

WALMART.COM

SHOES.COM

BEVERLYHEELS.COM

EXOTICHIGHHEELS.COM

AMAZON.COM




SINFULSHOES.COM

WALMART.COM

SHOES.COM

BEVERLYHEELS.COM

EXOTICHIGHHEELS.COM

AMAZON.COM



BUDGET TIPS

1. WOMEN: You don’t have to get super fancy for your first show. Find a simple suit that you like online, choose a designer, call or email the company or professional and discuss your needs. You can also build your suit on some sites. You can have a basic suit with a simple design for $200-$400. Save the fancy stuff for when you become a national level competitor.

1. MEN: Don’t wait until the last minute, but make sure to account for weight lost toward the end of your prep. Many Physique guys will buy a suit that is a little snug four weeks out, and also a size smaller (while at the same time inquiring about return policies and keeping the tags on, so that the one that is not the perfect fit can be returned). Usually the smaller size ends up fitting!


BUDGET TIPS




BUDGET TIPS




Stage presence posing and coachingDon’t overlook your stage presence posing. Most competitors start working on posing at least twelve weeks out from their show. Many competitors make it look easy, but that is because they have put many hours of practice in doing model walks, individual posing routines, comparisons, mandatory poses, routines to music, and so much more. Hire a reputable coach with successful stage experience - possibly one with judging experience, modeling or scholarship pageant experience. Competing in one or two competitions does not make someone an expert at anything!

BUDGET TIPS

1. Research posing clinics in your area (some teams or professionals will offer free or low-cost clinics, as well as those offered by the organizations in which you are competing). Check Facebook posts of local gyms and teams as well as the organization in which you are competing. For example, in Maryland we have www.marylandnpc.com.

2. Watch video footage of national level and professional shows to see what the top athletes are doing.

3. Schedule a 1:1 or a small group session with someone who has years of experience in your division with regard to stage coaching. Even one session will be invaluable because it is easiest to learn correctly, instead of learning incorrectly from YouTube tutorials and then trying to fix this later



BUDGET TIPS






BUDGET TIPS





JewelryResist the urge to over adorn! A beautiful physique can be upstaged with a bunch of distracting jewelry. Do not choose earrings that hang down below your jawline! Avoid wearing multiple bracelets - one or two simple bracelets are plenty. Your wedding and/or engagement ring is fine, or a simple rhinestone ring is also fine. Avoid colored rhinestones. Do not spend a bunch of money here. Purchase inexpensive costume jewelry that won’t upset you if it gets covered in tan or glaze, or gets dropped or lost. No one but you will even see it up-close. Take your suit to the store with you to see what compliments it. Backstage can be cramped, dark, chaotic, and unattended, so do not take anything of value to a competition. It is easy for things to get misplaced, moved, lost, or damaged.

BUDGET TIP

1. Visit a costume jewelry store with lots of inexpensive “bling” from which to choose.



BUDGET TIP




BUDGET TIP



Nutrition and trainingThis cost depends upon the coach you choose, whether you have the same training and nutrition coach, or one for each, or if you do online programming or in person, and whether you need to travel to your coach or not. I like to hire a coach to prepare for a show but recently started doing my own prep because I couldn’t find a coach who really took the time to custom design a program for me, as well as listen to the challenges I face as an older athlete, and communicate quickly and effectively. Instead I took these experiences and devised programming I would feel good about as an athlete.

Online program costs vary widely. I can attest to the fact that you don’t always get what you pay for, but with that said, lower cost programs often have low quality, so do your research. Ask for referrals from friends and THEN do additional research. Look at their Website and their social media pages. Google them, ask for testimonials, and make an educated decision on who to contact. When you contact your prospective coach(es), ask the following questions:

1. How accessible are they?

2. Do athletes check in? How are check-ins done? How often are they done?

3. Do they attend their athletes’ shows? If so, what is the cost associated with their coaching that day?

4. Are they qualified to coach stage presence posing? If not, who would they recommend?

5. How do they typically handle peak week?


















BUDGET TIPS

1. Do your research! If you hire the wrong coach for your needs, you are tossing money down the drain and your experience can be adversely affected.

2. If you decide on a coach and their program pricing is higher than you can afford, ask if they have other program options that may fit your needs, or whether they offer a substantial paid in full discount.


BUDGET TIPS




BUDGET TIPS




SupplementsSupplements should be based on your specific goals, medical background, and comfort level.

There are over the counter supplements, including, but certainly not limited to, the following:

CREATINE

BCAAS

MULTI-VITAMINS

JOINT SUPPORT

PROTEIN POWDERS (WHEY AND CASEIN)

L-CARNITINE

L-GLUTAMINE

L-ARGININE

SARMS (YOU MUST DO PROPER RESEARCH ON THIS)

OMEGA FISH OIL, OMEGA 3,6, 9, DHA

HERBAL REMEDIES….AND HUNDREDS OF OTHERS.




CREATINE

BCAAS

MULTI-VITAMINS

JOINT SUPPORT


L-CARNITINE

L-GLUTAMINE

L-ARGININE







CREATINE

BCAAS

MULTI-VITAMINS

JOINT SUPPORT


L-CARNITINE

L-GLUTAMINE

L-ARGININE





Every coach believes in a very different supplement regime. Do your own research and ask questions. If your coach puts you on certain supplements, he or she should be able to explain why. I put almost all of my competitors on an Omega fat or fish oil supplement D3 in the winter months, and also green powder with pre-biotics, post biotics and digestive enzymes due to the high protein needs of the athlete. Higher protein can negatively affect the digestive system, so adding a green powder like Green Vibrance is suggested. Other supplements are based on the needs of each specific individual and I try to be minimal here. We get as much as humanly possible from food sources,

There are also steroids and pro-hormones. I am personally not a fan of first time competitors using what you will hear referred to as “gear”, but it happens all of the time. I like to see what my athletes are capable of with a solid training plan, cardio, the right foods at the right times, and a couple of the few proven over-the-counter supplements to ensure they are able to recover as quickly as possible and feel great.

With that said, here is a list of some of the substances you may hear about that should never be taken without proper education. If you do decide to take any of these, make sure that your coach is informed so they can guide you safely through your journey.

I put almost all of my competitors on an omega fat or fish oil supplement and D3 in the winter months. I also believe in green powder with probiotics, post-biotics, and digestive enzymes due to the high protein needs of the athlete.


Every coach believes in a very different supplement regime. Do your own research and ask questions. If your coach puts you on certain supplements, he or she should be able to explain why. I put almost all of my competitors on an Omega fat or fish oil supplement D3 in the winter months, and also green powder with pre-biotics, post biotics and digestive enzymes due to the high protein needs of the athlete. Higher protein can negatively affect the digestive system, so adding a green powder like Green Vibrance is suggested. Other supplements are based on the needs of each specific individual and I try to be minimal here. We get as much as humanly possible from food sources,


With that said, here is a list of some of the substances you may hear about that should never be taken without proper education. If you do decide to take any of these, make sure that your coach is informed so they can guide you safely through your journey.

I put almost all of my competitors on an omega fat or fish oil supplement and D3 in the winter months. I also believe in green powder with probiotics, post-biotics, and digestive enzymes due to the high protein needs of the athlete.


Every coach believes in a very different supplement regime. Do your own research and ask questions. If your coach puts you on certain supplements, he or she should be able to explain why. I put almost all of my competitors on an Omega fat or fish oil supplement D3 in the winter months, as well as green powder with pre-biotics, post biotics and digestive enzymes due to the high protein needs of the athlete. Higher protein can negatively affect the digestive system, so adding a green powder like Green Vibrance is suggested. Other supplements are based on the needs of each specific individual and I try to be minimal here. We get as much as humanly possible from food sources but a typical competition diet in the final weeks to months can be rigid and low in nutrients due to elimination of entire food groups so supplementing becomes necessary to intake a healthy amount of vitamins and minerals.


With that said, here is a list of some of the substances you may hear about that should never be taken without proper education. If you do decide to take any of these, make sure that your coach is informed so they can guide you safely through your journey. Your coach may suggest specific supplementation so just make sure to do your research before jumping in full throttle. !


TESTOSTERONE

T3 (CYTOMEL) AND T4 (SYNTHROID) THYROID HORMONES

CLENBUTEROL

HGH (HUMAN GROWTH HORMONE)

ANAVAR

ANDROL

DECA-DURABOLIN

WINSTROL

NOLVADEX

ARIMADEX

PRIMABOLIN

TREN

MASTERON

EQ….AND MANY MORE

These substances all have side effects and are often overused and misused. They come with a price. There are plenty of folks out there who will tell you that if you cycle correctly there are no long-term effects, but scientific evidence shows otherwise.


TESTOSTERONE


CLENBUTEROL


ANAVAR

ANDROL

DECA-DURABOLIN

WINSTROL

NOLVADEX

ARIMADEX

PRIMABOLIN

TREN

MASTERON

EQ….AND MANY MORE

These substances all have side effects and are often overused and misused. They come with a price. There are plenty of folks out there who will tell you that if you cycle correctly there are no long-term effects, but scientific evidence shows otherwise.


TESTOSTERONE


CLENBUTEROL


ANAVAR

ANDROL

DECA-DURABOLIN

WINSTROL

NOLVADEX

ARIMADEX

PRIMABOLIN

TREN

MASTERON

EQ….AND MANY MORE

These substances all have side effects and are often overused and misused. They come with a price. There are plenty of folks out there who will tell you that if you cycle correctly there are no long-term effects, but scientific evidence shows otherwise on many of the above.

What is cycling correctly? It differs for every single person, as each one of us has our own biochemistry that reacts differently to ALL substances,



What is cycling correctly? It differs for every single person, as each one of us has our own biochemistry that reacts differently to ALL substances, whether over-the-counter, from a physician, or from the “black market.” Do your research! Your health and integrity is much more important than any bodybuilding competition.

If you compete in a natural organization OR a natural NPC show, you need to pull up the list of banned substances, because even some over-the-counter supplements are likely to be banned. Then consult with your nutritionist about what you should be taking and what is suggested.

MAKE SURE YOU ASK YOURSELF THE FOLLOWING QUESTIONS:

1. What show and division am I preparing for?

2. What is the time frame?

3. How does my physique compare to the “standard” for that division?

4. What am I comfortable taking and NOT comfortable taking?

5. What is my main goal during this phase of my training - muscle building or fat loss?

6. Do I have any history of heart issues?

7. Do I have high cholesterol?

8. Is there a history of cancers in my family?

9. What are the starting numbers for my blood work (hormones, metabolic, and general)?

If your trainer and nutritionist are two different professionals, each needs to know what the other is doing.


What is cycling correctly? It differs for every single person, as each one of us has our own biochemistry that reacts differently to ALL substances, whether over-the-counter, from a physician, or from the “black market.” Do your research! Your health and integrity is much more important than any bodybuilding competition.














whether over-the-counter, from a physician, or from the “black market.” Do your research! Your health and integrity is much more important than any bodybuilding competition.














BUDGET TIPS

1. Don’t waste money on unnecessary supplements. If you are taking in a ton of protein (which is likely on most bodybuilding diets), then BCAAs may be a complete waste of money, as you are literally flushing it down the toilet. Your body can only process so many amino acids. Ingesting an overabundance of amino acids can create an overly acidic environment in your body and most are expelled in your urine.

2. If you haven’t seen what your body is capable of, skip the high-priced black-market drugs. You do not always know what you are getting anyway.


BUDGET TIPS




BUDGET TIPS




FoodWe all need to eat, but if you are building muscle you will have to consume much more than usual and have fairly high protein needs, which can be expensive. All too often competitors buy the $1.99/pound special, which is one way to get your protein needs, but then you are flooding your body with antibiotic resistant bacteria, human growth hormone and a 33% higher risk of salmonella.

Purchase the highest quality you can afford in order to meet your macronutrient needs. If you are cutting, then you will be eating less than usual, but normally a much higher quality of food, so your monthly food bill may be higher. Overall, you may save because you will not be eating out, buying unhealthy snacks (and overpriced lattes!).

BUDGET TIPS1. If you are on a tight budget, purchase your protein, veggies, eggs, from a big box store in bulk.










Chapter 3: SHOW DAY CHECKLIST






Tanning/skin prep ✓ SHOWER CAP

LATEX GLOVES

SILK ROBE OR OTHER COVER UP

HAIR TIES

TANNING OIL OR PAM® SPRAY

EXTRA TANNING FORMULA IF YOU SELF-TANNED

Hotel ✓DARK OR OLD SHEETS

REQUEST A REFRIGERATOR

DARK OR OLDER TOWELS

Check in ✓NPC CARD

YOUR SUIT

MUSIC IF YOU HAVE A ROUTINE

REGISTRATION CONFIRMATION IF YOU REGISTERED EARLY

BUSINESS CARDS IF YOU ARE IN THE INDUSTRY

YN

YN

YN

YN

YN

YN

YN

YN

YN

YN

YN

YN

YN

YN



LATEX GLOVES


HAIR TIES







YOUR SUIT




YN

YN

YN

YN

YN

YN

YN

YN

YN

YN

YN

YN

YN

YN



LATEX GLOVES


HAIR TIES







YOUR SUIT




YN

YN

YN

YN

YN

YN

YN

YN

YN

YN

YN

YN

YN

YN


Show ✓SUIT (BACK UP IF POSSIBLE)

HEELS

FOOD (MEALS AND OTHER FOOD INDICATED BY NUTRITIONIST OR COACH)

TIDE STICK

HAND TOWEL

PAPER TOWELS

VASELINE (FOR TEETH)

BABY POWDER OR DRY SHAMPOO

FULL SIZE MIRROR CAN BE HELPFUL

BOBBY PINS

SAFETY PINS

MAKE-UP FOR TOUCH UPS

HAIR PRODUCTS (SPRAYS, IRONS, BRUSHES, PIC, ETC.)

DENTAL FLOSS

PHONE WITH MUSIC, HEADPHONES, AND CHARGERS

BABY WIPES

FEBREEZE®

BIKINI BITE TO HOLD SUIT IN PLACE

YN

YN

YN

YN

YN

YN

YN

YN

YN

YN

YN

YN

YN

YN

YN

YN

YN

YN



HEELS


TIDE STICK

HAND TOWEL

PAPER TOWELS




BOBBY PINS

SAFETY PINS



DENTAL FLOSS


BABY WIPES

FEBREEZE®


YN

YN

YN

YN

YN

YN

YN

YN

YN

YN

YN

YN

YN

YN

YN

YN

YN

YN



HEELS


TIDE STICK

HAND TOWEL

PAPER TOWELS




BOBBY PINS

SAFETY PINS



DENTAL FLOSS


BABY WIPES

FEBREEZE®


YN

YN

YN

YN

YN

YN

YN

YN

YN

YN

YN

YN

YN

YN

YN

YN

YN

YN


Chapter 4: CHAMPION CHECKLIST






Five Steps to Success on Stage

The first thing to remember is to succeed on stage, you must prepare strategically. Success on stage is the result of months and even years of intense self-discipline.







Step 1: Belief in YOUIn my first year of competing, I received A Champions Creed from my friend and very first coach. It reads like this:

A Champions Creed

If you think you are beaten, you are.

If you think you dare not, you don’t.

If you’d like to win but you think you can’t

It’s almost a cinch you won’t.

If you think you’ll lose, you’re lost.

For out in the world we find,

Success begins with the fellow’s will,

It’s all in the state of mind.

If you think you are outclassed, you are;

You’ve got to think to rise.

You’ve got to be sure of yourself before

You can ever win a prize.

Life’s battles don’t always go

To the stronger or faster man;

But sooner or later the man who wins

Is the one who thinks he can.



A Champions Creed



















A Champions Creed



















You must believe that you area champion that with the proper

preparation, you will Rock the Stage!!

Use visualization techniques to focus on your goals. Success doesn’t happen by chance. It happens through hard work paired with the right mindset. If you don’t think you are a champion, why do you think anyone else will? Step on stage with the confidence of a champion and it will not be hard to convince the judges that you are indeed deserving of some hardware!

Visualization accomplishes several things (http://www.jackcanfield.com):

1. It activates your creative subconscious, which will start generating ideas to achieve your goal.

2. It programs your brain to more readily perceive and recognize the resources you will need to achieve your dreams.

3. It activates the law of attraction, thereby drawing into your life the people, resources, and circumstances you will need to achieve your goals.

4. It builds internal motivation to take the necessary actions to achieve your dreams.


You must believe that you area champion that with the proper

preparation, you will Rock the Stage!!

Use visualization techniques to focus on your goals. Success doesn’t happen by chance. It happens through hard work paired with the right mindset. If you don’t think you are a champion, why do you think anyone else will? Step on stage with the confidence of a champion and it will not be hard to convince the judges that you are indeed deserving of some hardware!












There are as many visualization techniques as there are yoga and meditation styles, so you need to find what works for you. I am very visual, so a vision board works well for me, which is why if you walk into my home, you will see motivational sayings on my walls.

THIS IS HOW THE VISION BOARD TECHNIQUE WORKS:

Take photographs of your clock when the alarm goes off (competitors normally have very early mornings in order to get their training, cardio, meal prep, posing, etc. in, along with all of the other details of their everyday life). Mine would say 3:50 AM - it is a reminder that if I want this, I must get up before 99% of the rest of the world.

Post a couple of photos of when you felt strongest - your heaviest squat, a bad ass tire flip, kickboxing, sprinting, and so on.

Find a physique in the world of bodybuilding that is similar to yours and in the shape you plan to be in on stage, and add that.

Find a picture of a trophy or sword (many competitions now have swords). Find out what the competition you are doing uses, and then find a photograph to blow up and put on your board

Take a photograph of the favorite clean meal you are allowed to have. For me, it is 99% lean ground turkey with peppers, onions, mushrooms, and diced tomatoes with my favorite spices.

Add motivational words and whatever else inspires you.

Put your vision board in a place that you need the most inspiration - your kitchen, your workout area, or your living room. Look at each detail on the board daily and then sit down, close your eyes, and visualize yourself doing your posing routine successfully with the confidence of a true champion.

This is my favorite technique. You can also repeat this or any other technique before bed at night.

























Step 2: Step-by-Step strategyI wrote this book to help with the strategy component, or at least to give some guidance on what tasks need to take priority at what point prior to your show date. Refer to Chapter 1 to assess your overall game plan for the tasks that need to be done in a timely fashion in order to compete successfully.

Check off when you complete each task so that you don’t forget important details or feel rushed or anxious about any stage of your preparation.

Step 3: AdherenceYour preparation must be non-negotiable. We do not decide whether to go to work each day or to take care of our children. Your daily competition prep regimen must be set in stone and become a habit. Believe me, there will be plenty of days when you don’t feel like working out, are too tired to get your second cardio in, want to gag at the thought of chicken, or just want to have a drink already!

A champion doesn’t waver, but does what needs to be done regardless of circumstance every damn day. It is a temporary sacrifice. You will be able to let your body recover post show. You will be able to go home after work and play with the kids and cook dinner instead of going to the gym for a SECOND workout. You will be able to go out to eat, to have a drink, to enjoy life, but during prep much of that takes a back seat to the day-to-day structure necessary to reach extraordinarily low body fat levels. If you fail to plan, you plan to fail, so carve out meal prep and grocery shopping time each week. Have all of your meals pre-weighed, measured, and prepared in small containers in the fridge ready to go. Set yourself up for success!












Step 4: Going above and beyond To succeed in anything in life, you must begin by going above and beyond. For competitors, this means:

HIRE A PROFESSIONAL (SEE THE BUDGET CHAPTER FOR HELP ON HOW TO BUDGET THIS):

If, like most, nutrition planning is not your thing and/or compliance is tough, hire a nutritionist with years of experience working with bodybuilding athletes.

If you tend to lose motivation in the gym, hire a trainer who you know will push you way beyond what you think your limits are

Stage presence and posing are by far the toughest component for most competitors, and watching YouTube videos very rarely does the job. Hire someone who teaches posing for the organization in which you are competing. Sometimes the organization can suggest someone in your area. You can always Google “division posing coaches” in your area, but make sure that you see videos of some of their students.

Look for clinics offered by the organization in which you are competing, the judges for that organization, and local professionals with personal experience both on stage and with coaching others to success.
















GO TO SHOWS!

Go to a few shows and watch the entire process. Take note of what happens at pre-judging; how finals are run; what body types are scoring well; who has a posing technique you like; and what mishaps happen on stage.

Talk to other competitors, coaches, vendors, show promoters, and judges.

CHOOSE A MENTOR

Find someone in your chosen division who has done well and ask if they will mentor you. There are plenty of kind-hearted competitors out there who would not mind sending you a video of their routine, answering a few questions along the way, and providing you with some resources.

Always be respectful of their time and gracious for their assistance. This is someone different from your coach.


GO TO SHOWS!



CHOOSE A MENTOR




GO TO SHOWS!



CHOOSE A MENTOR



Step 5: Stick with it! There are very few “one show wonders”. If your goal is to get on stage one time - great, but if you want to become a national level competitor or a professional, you must stick with it. Plan to compete at 2-5 shows for the year. Get in front of different judges with different competitors but stick with the same organization. Compete in as many classes as you qualify for. After each show, get the judges feedback, your coach’s feedback, and go back to the drawing board to plan for the next. The more you compete the more confident you will become and the more you are seen. Every time you compete, aim to bring a better package, a better posing routine, and a better prep strategy, as you will learn from each and every experience!







About The AuthorStacy Wig, CEO of Wig Athletics, has decades of experience in the health, fitness, and nutrition field. She started coaching in 1986 (at age sixteen), developing strength and conditioning programs for young gymnasts. Stacy managed her first small gym at the age of eighteen and pursued a career in psychology. In college, she held several leadership roles as a college cheerleader, Resident Assistant, sorority member and Student council member (aka “Where there’s a Wig there’s a Way!”).

My mission is to empower people

worldwide to live their best lives by providing programs and services that

educate, inspire and entertain.












Stacy is an academic addict, constantly seeking additional education to become more well-rounded and knowledgeable.

Throughout the years, Stacy completed two masters programs, served as a behavior therapist, a physical therapist, and a gymnastics and cheer coach for over twenty years. She was also a Program Director of Kid’s Gym in Augusta, Georgia; a weight loss counselor with Professional Health control; a director of a school for Autistic adults (The Athelas Institute); and a Business Development Manager for an organic food service company (Heartland Home Foods). All of these roles and the passion Stacy brings to the table makes her one of the most sought after health, fitness, nutrition, and competition prep coaches in the nation. Stacy holds several certifications and specialties including, but not limited to, the following:

NASM Certified Personal Trainer

NSCA Certified Strength and Conditioning Specialist

ACE Certified Group Fitness Instructor

ACE Certified Orthopedic Specialist

Precision Nutrition Certified Sports Nutritionist

Yoga Instructor









Yoga Instructor









Yoga Instructor

Bodybuilding Checklist Bodybuilding Checklist Page 62Bodybuilding Checklist Page 62

Stacy started her competitive journey in 1998 at the age of twenty eight. She quickly excelled in the bodybuilding world and was a contender for the national NPC title in 2001, when she fractured her cervical spine while practicing her fitness routine. Stacy’s innate drive and persistence enabled her to continue the pursuit of her dream – the acquisition of an IFBB pro card. Stacy achieved exactly that at the 2002 NPC national

in Dallas, Texas just thirteen months after her spinal injury. Her Pro career was quite rocky as a result of a series of injuries and surgeries, including compartment syndrome, which required fasciotomies on both legs and a two-year recovery period. Stacy was soon sidelined from the Fitness Division due to lower back issues. She then gave the IFBB Figure and Women’s Physique Divisions a shot. Neither division fulfilled Stacy’s desire to perform and compete as an athlete, but provided her with experience in several bodybuilding divisions. That initiative and working with modeling coaches throughout her own journey paired with ten years of NPC judging experience, made her one of the top stage presence and posing coaches in the state of Maryland and beyond.


Stacy was diagnosed with cancer in 2013, an event that changed the course of her life. Around the same time frame, she stumbled upon Trifitness Challenge. Trifitness was established over twenty years ago and is owned by Al Rosen. This competition provides an opportunity for athletes of ALL levels to train and compete in numerous categories, from which you can choose the following:

OBSTACLE COURSE (similar to those you find at obstacle course races)

TRUE GRIT COURSE (similar to boot camp style exercises performed for speed)

FITNESS SKILLS (Bench press, shuttle run, and box jumps)

FITNESS ROUTINE

GRACE AND PHYSIQUE COMPETITION

Men and women of all ages,

fitness levels, and backgrounds

train for strength, agility,

speed, power, endurance, and even aesthetics.


Stacy was diagnosed with cancer in 2013, an event that changed the course of her life. Around the same time frame, she stumbled upon Trifitness Challenge. Trifitness was established over twenty years ago and is owned by Al Rosen. This competition provides an opportunity for athletes of ALL levels to train and compete in numerous categories, from which you can choose the following:

OBSTACLE COURSE (similar to those you find at obstacle course races)

TRUE GRIT COURSE (similar to boot camp style exercises performed for speed)

FITNESS SKILLS (Bench press, shuttle run, and box jumps)

FITNESS ROUTINE

GRACE AND PHYSIQUE COMPETITION










ACCORDING TO STACY

This organization came to my attention at a time when I realized I was putting too much emphasis on how I looked, rather than utilizing my talents as an athlete. I am thankful for the existence of this organization, its family environment, and what it offers athletes from all over the world. The NPC, IFBB, OCB, and other various physique organizations also offer an amazing opportunity for individuals of all ages and backgrounds to achieve the best physique of their life and showcase that on a professional stage. After all, what instills more motivation to stick to your nutrition and workouts than getting on a stage almost naked in front of hundreds of people?

ACCORDING TO STACY

Obstacle course races, marathons, 5Ks, triathlons, Olympic lifting, or just living a longer, healthier, and higher quality life - whatever moves you to adapt to a healthier lifestyle that exudes confidence…do IT…do IT with passion, commitment, and a never-ending push to see things through to the end!”

This book is for those considering the bodybuilding world, but is also an advantageous read for anyone considering a sport that requires sacrifice, financial commitment, physical preparedness and daily perseverance. KNOW what you are getting into…set SMART goals and “MAKE GREAT THINGS HAPPEN!”


ACCORDING TO STACY

This organization came to my attention at a time when I realized I was putting too much emphasis on how I looked, rather than utilizing my talents as an athlete. I am thankful for the existence of this organization, its family environment, and what it offers athletes from all over the world. The NPC, IFBB, OCB, and other various physique organizations also offer an amazing opportunity for individuals of all ages and backgrounds to achieve the best physique of their life and showcase that on a professional stage. After all, what instills more motivation to stick to your nutrition and workouts than getting on a stage almost naked in front of hundreds of people?

ACCORDING TO STACY

Obstacle course races, marathons, 5Ks, triathlons, Olympic lifting, or just living a longer, healthier, and higher quality life - whatever moves you to adapt to a healthier lifestyle that exudes confidence…do IT…do IT with passion, commitment, and a never-ending push to see things through to the end!”



ACCORDING TO STACY

This organization came to my attention at a time when I realized I was putting too much emphasis on how I looked, rather than utilizing my talents as an athlete. I am thankful for the existence of this organization, its family environment, and what it offers athletes from all over the world. The NPC, IFBB, OCB, and other various physique organizations also offer an amazing opportunity for individuals of all ages and backgrounds to achieve the best physique of their life and showcase that on a professional stage. After all, what instills more motivation to stick to your nutrition and workouts than getting on a stage wearing close to nothing in front of hundreds of people while being compared to some of the most awe inspiring physiques out there?

ACCORDING TO STACY

Obstacle course races, marathons, preparing for that PT test, 5Ks, triathlons, Olympic lifting, or just living a longer, healthier, and higher quality life - whatever moves you to adapt to a healthier lifestyle that exudes confidence…do IT…do IT with passion, commitment, and a never-ending push to see things through to the end!”




AfterwordThis “Bodybuilding Competition Checklist” is a practical guide for new physique competitors in all divisions as well as those with some competition experience. It presents a step-by-step process to prepare for competition, as well as the costs associated with bodybuilding competitions as a hobby, and a show day checklist. Be sure to check out the money-saving budget tips for each expense!

The second chapter provides a timeline for all of the preparatory tasks you need to accomplish from sixteen weeks out all of the way to competition day. It often costs competitors time, money, and frustration when they are unaware of when to begin each necessary task. This is a simple but highly effective listing of what needs to be accomplished at each phase of your journey.

This guide will provide you with the successful insights you need to get ready for your first show with your eyes wide open!

Are you in?


AfterwordThis “Bodybuilding Competition Checklist” is a practical guide for new physique competitors in all divisions as well as those with some competition experience. It presents a step-by-step process to prepare for competition, as well as the costs associated with bodybuilding competitions as a hobby, and a show day checklist. Be sure to check out the money-saving budget tips for each expense!

The second chapter provides a timeline for all of the preparatory tasks you need to accomplish from sixteen weeks out all of the way to competition day. It often costs competitors time, money, and frustration when they are unaware of when to begin each necessary task. This is a simple but highly effective listing of what needs to be accomplished at each phase of your journey.

This guide will provide you with the successful insights you need to get ready for your first show with your eyes wide open!

Are you in?



My mission is to empower people worldwide to

live their best lives by providing programs and

services that educate, inspire and entertain.



Contact Stacy Wig

facebook.com/WIGAthletics


Contact Stacy Wig

Instagram.com/WIGAthletics


Contact Stacy Wig

StacyWig.com

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