What exactly is a competition & what does it take to make it to stage?

A physique competition no matter which division you compete in (Bikini, Figure, Physique, Bodybuilding) is comprised of comparisons, routines, and awards. Once you have decided to compete I do recommend if you have not already, attend a show in its entirety.

Competing is not for the faint of heart, it takes dedication, commitment, hard work, and a mental readiness. The mental aspect of competing will be the most challenging, but if you are ready, willing, and passionate about achieving your goals you can succeed.

Coaching, do I really need one?

A coach is your guide each step of the way, navigating you through unknown territory. From your training and nutrition, to organization selection and division (Bikini, Figure, Physique, Bodybuilding)best suited for you. This includes, but is not limited to posing, stage presentation, suit selection, peak week, reverse dieting, off season, etc. There is a plethora of misinformation and bad “coaches”, so when hiring a coach ask for references and inquire about their experience as well as their degrees and certifications.

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How long does it take to “Prep” for a show?

A good prep for most people is 20-24 weeks, this length of prep optimizes muscle retention, maximizes fat lose, and is mentally and emotionally more stable. Keep in mind, this is very dependent on where you are physically at the time you decide to compete. Every competitor is unique and brings a different set of variables to their prep.

Posing class, what can I expect?

Clients  work hands on each session with a coach to learn the art of posing and presentation while building confidence. You will learn mandatory poses, transitions, stage walks, and presentations. Clients have the option of  private/semi private/ and group settings. After a few private sessions group classes are a great opportunity to watch other competitors in a mock setting.                                                       

When should I begin posing?

For those new to competition we recommend you start working with a stage coach as soon as you begin your prep so as to not ingrain bad habits. New competitors and even seasoned pros become nervous on stage, the more time you spend refining your craft the better you will be able to execute your performance without flaw.

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How much does it cost to compete?

Competing is an investment, however it’s a great motivation to get healthier and is an amazing learning and growing experience.  The following are some or your main expenses, there are ways to reduce some costs. If your serious about competing we strongly suggest you hire a professional and invest in training, nutrition, and posing. Other expenses include competition suit, organization membership, show registration, polygraph, spray tan, show photography, heels, jewelry, hair and makeup. Costs vary based on organization, needs, and tastes. Your coach will guide you through the process, making sure that you are prepared and stress free.

What is the difference between organizations & where should I compete?

There are many organizations across the country,  first and foremost the thing to understand is that some are drug tested while others are not. To compete as a natural athlete ( We recommend that you do stay natural) competitors must be drug free for a minimum of 7 years and submit to a polygraph and/or urinalysis test.

Organizations vary in their drug policies, class criteria, posing, rules and regulations. All of this information can be found on their websites, but a bit confusing, your coach will help you in understanding the finer points.

Other things to consider are organization costs, location, competitor friendly, and does your physique fit that organizations criteria. Your coach can help you with many of these questions to help you make the best decision for you.

Organizations that you compete in are ultimately up to you and not your coach, however, it is your coaches responsibility to advise you with an unbiased professional opinion as to which organizations are in your best interest.

The following is a list of many of the natural organizations:

As previously stated where you compete is up to you, so I am listing 9 organizations in which you can compete naturally. However, at this time the organizations I recommend are ANBF, OCB,  NFF, These recommendations are based on drug policies, cost, unbiased criteria, and competitor friendliness. These recommendations can change based on first hand knowledge as a coach and competitor.


The devil is in the details and like any event there are many details to tend to, we have compiled a list to help you get organized and stay focused.

  • Organization Membership $75
  • Show entry $65
  • Coaches pass $50
  • Show Photography $75 ( optional)*
  • Spray Tan $130*
  • Hair & Makeup $75 and up*
  • Polygraph $50*
  • Posing classes $45 and up
  • Competition Suit $150 and up
  • Hotel if Traveling ( varies)
  • Heels $50
  • Competition jewelry $30 and up


ITS GETTING CLOSE TO SHOW DAY, there is a list of things you will need to compile, some things you will need and some things you may need. Always be prepared for every possibility, this will ensure a more enjoyable stress free experience

  • A large suitcase on wheels is ideal for all your show day needs
  • Federation membership
  • Wallet, Money, ID
  • Show Day Food
  • Candy
  • Water
  • Competition Suit
  • Heels
  • Makeup (even if you’re having it professionally done)
  • Bikini Bite ( place in a plastic bag)
  • Sewing Kit
  • Flip Flops
  • Hair Spray
  • Flat Iron or Curling iron
  • Robe/ Cover up
  • Pen & Paper
  • Safety Pins
  • Straws
  • Tweezers
  • Yoga mat ( something to lay on during breaks)
  • Small Pillow
  • Jewelry
  • Vaseline
  • Exercise Bands
  • Hand Towels/ Bath towels( bath towels if traveling)
  • Plastic Flatware
  • Hair Brush
  • Wet Wipes
  • Hand Mirror
  • Kleenex
  • Dental Floss
  • Latex/Nitrile Gloves
  • Sheets for the car/ Hotel
  • Loofah & body wash to remove tan ( if traveling)
  • Woolite to clean your suit ( if traveling)
  • Camera
  • Extra clothes for after the Show and Shoes
  • Nail File
  • Tampons ( just in case)
  • Tooth Brush & Toothpaste



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