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Get ready for a show holistically! The only competition preparation guide you will EVER need!

Fitness Competition Preparation Au Natural

By Lyzabeth Lopez Fitness & Fitness Model PRO, Certified Personal Trainer, & Registered Holistic Nutritionist

The Comprehensive guide to Fitness Competition Preparation

Legal Notice © 2010 Lyzabeth Lopez | www.LyzabethLopez.com All Rights Reserved. International Copyright Copyright and illegal distribution violations will be prosecuted. This e-book is protected by international copyright laws and any attempt by you or any third party to illegally modify or sell this book or e-book you are in violation of these laws. Please act responsibly and avoid legal issues by staying in accordance with these laws and their respective statutes. No part of this book or the various contributions may be reproduced, stored in a retrieval system, or transmitted by any other means: electronic, mechanical, photocopying, recording, or otherwise, without prior written permission of the author or its contributors.

Medical Disclaimer This book is supplied for educational and information purposes only and, as experienced in this subject matter as the contributors are, no claim or opinion in this program is intended to be, nor should be construed to be, medical advice. Always consult with your doctor before making any changes to your diet and nutrition program. Readers are advised to consult their own doctors or other qualified health professionals regarding the treatment of medical conditions. If fitness advice or other professional assistance is required, the services of a competent professional should be sought. The contributors do not accept any responsibility for any liabilities resulting from any decisions made by purchasers and/or readers of this book.

Lyzabeth’s Mission To create a comprehensive, and easy-to-follow tool that will guide anyone in preparing for a fitness competition without the use of drugs, dangerous diets and potentially hazardous supplements. Au Naturel will teach athletes training and dieting techniques that will bolster their winning advantage without harming their bodies.

Table of Contents About the author Preface DECIDING TO COMPETE 1. How to choose a show 2. The master checklist 3. How long will it take to get stage ready? 4. Understanding the commitment 5. Sample budget GET STARTED! 6. Where to begin 7. Hiring a personal trainer or going it alone? 8. Training suggestions for different body types 9. The diet 10. Supplementation 11. Tracking your progress 12. Choosing your costume 13. Choosing the perfect shoes for you 14. Practicing stage presence and quarter turns 15. Hair/ Makeup & Esthetics 16. Tanning – without the skin damage MOTIVATION 17. The mindset 18. Creating a support system 19. How I stay motivated and advice from Fitness Competitors SHOWTIME 20. What to bring to the show: A checklist 21. The day of the show: What to expect 22. Backstage etiquette 23. On stage: What judges really look for & how to improve your score 24. Fitness Competitors: The fitness routine AFTER THE SHOW 25. What to expect after the show 26. How to use the off-season to improve for your next show APPENDIX **All downloadable forms here

About the Author My love affair with the gym began at the age of 12. I injured myself as a gymnast and could no longer carry out the military-styled gymnastic practices and needed something to fill the void that developed. The combination of my natural big-girl genetics and lack of training resulted in me packing on the pounds rather quickly and I was branded with the school-yard nickname: ‘Fit-fat’. Triggered by that taunting, an eating disorder, best known as Anorexia soon took hold. I was in search of not only an activity to fill my training loss, but a mechanism for shedding my weight. I found it at the Metro Central YMCA in downtown Toronto where some boys my age were making good use of the free weight room equipped with a trainer. They received access to the gym in exchange for their assistance a few hours a week handing out basketballs during community drop-in lessons. I decided to join as the ‘token girl’ in the group of mini-gym rats. Little did I know that this would ignite a life-long passion of fitness and training which eventually saved my life from Anorexia. By the age of 16, I was a hard-core gym-goer, clocking at least 10 hours a week in the weight room, on the cardio machines and in workout classes. I also became a regular in my high school weight room and held my ground around the school’s football players in my midst. They got a kick out of including me in their bench press competitions, which I never won, but I always put in a fighting effort. There were no weight training magazines for women back then, only diet focused magazines like SELF and Diet & Exercise which never interested me. I was an avid reader of MuscleMag and Muscle & Fitness. These publications showed me that I didn’t need to be skinny. I could have muscles and curves and be sexy. Reading the diets of the fit and beautiful women who were featured slowly helped me; I learned to eat again. Later that year, I received my certifications as a gymnastics instructor and as an aerobics instructor. This achievement was the start of my career in teaching fitness and truly becoming healthy. After graduating high school, post-secondary education was an easy choice for me. I enrolled in the Fitness, Lifestyle and Management program at George Brown College in 1996. When I completed the program I earned my certification as a personal trainer as well. I worked in the fitness field while studying for a second diploma in Recreation and Leisure Services, this time from Centennial College.

I was also teaching and performing as a professional Hip Hop dancer and cheerleader. One day while cheerleading at a Canadian Football League (CFL) game, I was approached to compete in Ms. Bikini Canada. Honored at the suggestion, I entered and to my surprise I won! And so began my journey into the world of bikini competitions. I placed in the top 3 of every show that I did while snagging many large titles. Among the women who were part of the scene, I became known for what was described as my ‘sexy stage walk’ and my ‘abs of steel’. At this time fitness competitions had just started receiving coverage on TSN and I immediately knew that I needed to be involved. I did some research and signed up for a show in May of 2000. I entered one of the first Fitness Model Competitions ever as well as a Fitness Competition, which involved performing a fitness routine and judging muscle symmetry. The competition did not have any media coverage or online help available, so I trained myself for the show. I remember getting to the show and being so scared of not knowing what to eat, that I didn’t eat anything for the entire

From L-R: Lyzabeth Lopez, Mindy O’Brian, Maggie Diubaldo, Karen-Lisa Borders, Tina Rigdon

day! At the time, I could not understand why that was the only day that I didn’t have a sixpack! Remarkably, I won the Fitness Model Competition becoming the first fitness model champion ever and placed 3rd in the Fitness Competition! At that moment, I knew I had found my niche. In 2003, the federation announced that it was creating a PRO category. The fitness model division had grown quite a bit from its earlier days. There were 135 women in my category that year – an outstanding amount. Of those women, I placed fourth, along with the firstplace winner Maggie Diubaldo (her first show). Karen-Lisa Borders - 2nd, Mindy O’Brian -

3rd and Tina Rigdon - 5th. It was a great day for blazing a trail as we were the first women to receive our PRO cards as Fitness Models! It was an exhilarating moment. I continued to compete for a few years, and during this time developed a following of people interested in the competition and stage walking lessons I was offering. My year was quickly booked leaving long waiting lists of athletes looking for training. Organizations started contacting me seeking my services to help form their new federations, consult, lead camps and judge for them. I had to choose between competing myself and training others to compete. I chose to help and the rest is history! In 2008, I left my full-time job as a Municipal Active Living Coordinator for the City of Toronto to travel across North America leading camps, judging shows and training clients full-time. I also returned to school for a third diploma in Holistic Nutrition. Over the years I have won awards such as Trainer of the Year, #1 Fitness Model in Canada and Lifestyle Achievement Awards. I have been photographed for fitness magazine covers and featured in articles in Oxygen, FAME, MuscleMag, Planet Muscle and more. I also received credits with major organizations including Can-Fit Pro as a master trainer specializing in training fitness models. Additionally, I picked up many sponsors along the way including: Lululemon, VEGA, Fitness Depot, Bebe, Truestar Health and Adidas among others.

Although I thought I had left my own days on the stage behind me, I was invited by the World Bodybuilding & Fitness Federation (WBFF) to be part of a very prestigious show, the WBFF Fitness Model PRO Invitational in September of 2009. I decided to take on this challenge to once again return to competing. The category included the top Pro Fitness Models representing over 19 countries internationally. I prepped for this show using my own drug free, fat burner free, whole food and strategic exercise program to get myself ready in a natural manner, and was rewarded for my efforts with a healthy body and placing 3rd in the PRO Fitness Model Diva category.

I am now anxious to start this next chapter in my fitness career with many new projects on the horizon, including workout DVDs and books. It is an honour to have the opportunity to share my knowledge from my years of training with new and returning athletes, which is why I have chosen to write this book. I hope that it helps to take some of the guess work out of this wonderful sport we know as Fitness Competitions. Lyzabeth Lopez xoxo

PREFACE: Why I wrote this book Fitness competitions are amazing experiences and I love them. As a competitor for over 10 years in the game, I have watched these shows develop, change and progress. Some of the things I enjoy about fitness competitions include seeing athletes getting motivated to take care of their bodies, the friendships created, a new or rekindled love for the gym, and people in their 60s and up gracing the stage to show their love for the sport. But along with the fond memories, there is also a dark side to the business, when people get to the point of doing ANYTHING to win. While there is more than one area of the sport where this can happen, I’m referring to the use of drugs and the practice of malnutrition. I caught my first glimpse of this dysfunction in 2002 at a show that I competed in. At this point I had been placing in the top three of every bikini and fitness competition that I had ever entered, so I was feeling confident. This federation was new for me, but I was excited to try it out. I had trained just as hard as ever and was in good form. I felt great driving up to the location and had followed my usual training formula. Upon arrival however I was completely unprepared for what I was about to see. Walking up to the registration table, there was the familiar smell of pro-tan mixed with oil spray that filled the auditorium. The excitement started to hit me. I walked to the changing area, also known as the ‘pump-up room’, and as I looked around, I noticed that one thing was not like the others --- namely me! The female competitors were shredded to the point that I could see the outline of their veins protruding under their skin. Their cheeks were sunken in and their jaw bones were pointing out. Their bodies had them looking like men in bikinis with breast implants that were visible right through their skin, as they had no fat to hide the rims of the implants. I assumed these were the bodybuilders, but no; these women were the fitness models! I had actually been informed that these competitors were the figure models (a brand new competition that was supposed to be very feminine). As a long-time bodybuilding fan, my body hero growing up was Rachel McLish. I still have her book on my shelf above my desk. I admired the shape of the original female bodybuilders, but what I was witnessing in that changing room bore no resemblance. What had happened to my beloved sport? I left that show with my first defeat (it was no surprise to me). The judges were in search of muscle, no matter how unnatural it looked. Since that show, a few prominent industry people remarked that I’ve got a great look and physique and suggested if I took steroids I could be a top girl. Each time I heard this I replied with ‘No Thank-You’ and continued to receive my pro card with not even a fat burner to my name, just a clean diet and hard training. Having been in the industry now for over 10 years, I have seen many friends languish through the changes that steroids, fat burners and other drugs will cause. Now, years

later they are grappling with heavy weight gain, thyroid issues, intestinal tract problems, Candida, fatigue, acne, and permanent facial hair. Was it worth it? Could they have trained differently and gotten the same results and not risked their health? The answer is YES! My philosophy for anyone joining the world of fitness would be to always remember why you entered and what it is that you are doing: Become more fit, be a role model, and learn about your health. Have fun, make memories, and make friends. That is what this experience is about. There is no room for the dangerous side effects in this sport called ‘FITNESS’.

Part 1 Deciding to Compete 1. How to choose a show 2. The master checklist 3. How long will it take to get stage ready? 4. Understanding the commitment 5. Sample budget

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Fitness Competition Preparation Au Natural The Comprehensive guide to Fitness Competition Preparation

CHAPTER 1 – How to Choose a Show Congratulations on your decision to compete in a Fitness Model Competition! You are entering into a wonderful world where you will have the opportunity to challenge your mind and body. This is a dynamic undertaking that will require great discipline and motivation, but remember nothing worth having comes without hard work and dedication. In this book I will take you through all of the steps to get you to your show in a natural, holistic manner. You know that you want to compete, but there are so many shows and federations out there, that the question of which to choose can be very daunting for a new competitor. Finding the right competition could mean the difference between winning and placing dead last, so don’t just wing it. This is the time to do your own research. First thing: Go though the list provided below and mark the check box once you’ve completed each step. By the time you reach the last box, you should have a better idea of which show is best suited for you. On page 14 you will find a preliminary list of federations. Add more as you see fit.

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Go to each of the websites listed and search for the winners in each federation and each category. Decide which acclaimed winners most represent what you realistically can look like and want to look like. Once that is determined, write down each of those corresponding federations and categories for your reference. Make a list of show dates scheduled to be in your area. Read through the rules and requirements of each federation and category you’ve chosen. Call the federations for further information. Be vigilant! Some federations may look good on paper and have excellent marketing strategies, but they don’t treat their athletes well. As a marketing tactic, they might continue to use photos of athletes who have long since left their federation. Once you have narrowed down your list, try contacting some of the federation’s advertised PRO athletes. Ask them if they are still competing within that federation. This extra research will help you avoid entering shows looked upon negatively in the industry. Remember, you are judged by the company you keep and the fitness industry is actually a very small world. As tedious as it may seem, do not skip this step. Join the mailing lists, forums, etc. of the federations you’ve chosen. Be engaged and see what each organization is about. Their e-mail blasts will be helpful to you in your preparation. These may include special camps, special offers, opportunities to participate and more. Check the entry rules of shows. Generally you can compete in many different federations especially if you are new, but review their regulations on this issue to be certain. Confirm if you can compete in more than one category at a single show. This can be a good thing to do especially if you are unsure of which category you best fit into. Consider competing in bikini model and fitness model at the same show for example. Make sure to check the rules first to see if this is allowable. Decide the target date of your show.

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LIST OF FEDERATIONS *Based World Bodybuilding & Fitness Federation (WBFF)

www.wbffshows.com

Ultimate Fitness Events (UFE)

www.ufeshows.com

International Drug Free Athletes (IDFA)

www.canadian-classic.com

International Federation of Body Building & Fitness (IFBB)

www.ifbb.com

Canadian Bodybuilding Federation (CBBF)

www.cbbf.ca

Fitness Universe Pageant

www.fitnessuniverse.com

Fitness Star

www.fitnessstarnetwork.com

Neutron

www.neutronsports.com

Serious About Fitness

www.seriousaboutfitness.com

Ontario Physique Association (OPA)

www.bao.on.ca

International Natural Bodybuilding & Fitness Federation (INBF)

http://www.inbf.net/

National Physique Committee (NPC)

http://www.npcnewsonline.com/

Jamor (part of Canadian Bodybuilding Federation CBBF)

http://www.jamor.com/

General Category Breakdown: *Remember that this specification varies from federation to federation. You will need to visit the websites for information on what each organization looks for.

Bikini Fit, toned and sexy. Think of a Maxim, RX Fitness or Shape Magazine cover models. Contrary to popular belief, you do not need breast implants or large breasts to do well in this category.

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Fitness Model A fit and toned role model. Noticeable muscle tone could include a six pack, caped shoulders, etc. but there are no striations. The Fitness Model is not overly vascular or ripped. The look is similar to that of an Oxygen or Men’s Health cover model. Remember, the women and men in this category are role models for fitness. They should appear robust and toned, but not intimidating in the eyes of the average consumer.

Figure This category changes so much from one federation to the next. The body of a Figure athlete falls somewhere between today’s female bodybuilder and a fitness model physique. She is not as big as a bodybuilder, but can display similar levels of body fat and lean muscle. Some federations ask for a routine and poses while others require only quarter turns. Some Figure models are barefoot, while others are in heels. Read the rules carefully for this category.

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CHAPTER 2 – The Master Checklist The road to competing is much more than just training hard at the gym and walking across the stage to be judged; it’s a full production. To do it right, you need to research and be prepared. Here is a checklist of the things you may need to do to get ready. A printable version of this list is located in the Appendix. I recommend printing the list and putting it somewhere so that it is visible every day. Only take it down once you have checked off every item:

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MASTER CHECKLIST Choose a federation. Choose your category/categories. Assess how long it will take you to get ready (Chapter 3). Choose a target show. Read and understand the rules of your Federation/show. Sign up for the Federation’s newsletter/ website/ FaceBook group/ forum, or other affiliated social networks. Decide if you will hire a trainer or go it alone (Chapter 5). If hiring a trainer, find the right one. Decide on a costume designer (Fitness Model or Fitness Categories). Have your first meeting with the costume designer. Determine if you will create your own nutrition plan or hire a nutritionist (Chapter 7). If hiring a nutritionist, find the right one. Decide on a costume designer. Have your first meeting with the costume designer. Attend the first fitting with your costume designer. Pick up all costumes you’re set to wear. Hire a makeup artist or pay for a ‘How-To’ self-application session with a professional. Conduct a trial makeup application (if you feel it’s necessary). Decide on hair styles and hair accessories, or hire a hair stylist and book your appointment. Order your tanning lotion as soon as you decide to compete. (I have seen it take months for the product to arrive, particularly if it’s out of stock. Buy shoes right away and begin practicing your walk in them. Register to compete in the show (try to catch the early bird registration if the federation offers it). Book a photo shoot for the same week as your show. Pack your bag for the show. Find out all registration details, meetings, etc.

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CHAPTER 3 – How long will it take to get stage ready?

“How long will it take for me to get ready?” This is a great question that I am asked all the time. The answer of course varies from person to person so I will answer it generally and then provide you with a series of questions to help you find out. We’re going to assume that you diligently use the Master Check List in Chapter 2 (wink). With that said, the time required to get stage ready will depend greatly on your physique, commitment, discipline and diet at the starting point. If you are starting out with weight to lose, here are some guidelines to follow: • Healthy weight loss is generally calculated at 1-1.5 lbs / week, any more than that could mean that you are losing muscle, which is something you do not want to do when getting ready for a show. • Know your goal weight (Find the healthy weight for your frame in the chart below and add on about 5 lbs for increased muscle mass as your goal weight for women and 10-20 for men). • Last calculate how long it will take you to get there realistically at the 1-1.5 lbs a week weight loss. Here are the ideal body weight charts (in pounds) according to different body frames:

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WEIGHT CHART FOR WOMEN Height

Small Frame

Medium Frame

Large Frame

4'10"

102-111

109-121

118-131

4'11"

103-113

111-123

120-134

5'0"

104-115

113-126

122-137

5'1"

106-118

115-129

125-140

5'2"

108-121

118-132

128-143

5'3"

111-124

121-135

131-147

5'4"

114-127

124-138

134-151

5'5"

117-130

127-141

137-155

5'6"

120-133

130-144

140-159

5'7"

123-136

133-147

143-163

5'8"

126-139

136-150

146-167

5'9"

129-142

139-153

149-170

5'10"

132-145

142-156

152-173

5'11"

135-148

145-159

155-176

WEIGHT CHART FOR MEN Height

Small Frame

Medium Frame

Large Frame

5'2"

128-134

131-141

138-150

5'3"

130-136

133-143

140-153

5'4"

132-138

135-145

142-156

5'5"

134-140

137-148

144-160

5'6"

136-142

139-151

146-164

5'7"

138-145

142-154

149-168

5'8"

140-148

145-157

152-172

5'9"

142-151

148-160

155-176

5'10"

144-154

151-163

158-180

5'11"

146-157

154-166

161-184

6'0"

149-160

157-170

164-188

6'1"

152-164

160-174

168-192

6'2"

155-168

164-178

172-197

20 | Fitness Competition Preparation Au Natural The Comprehensive guide to Fitness Competition Preparation

Another important thing to consider is the length of time needed in order to gain the appropriate amount of muscle. If you are going it alone, this could take about six months, or up to a year if you are starting from scratch. If you are led by a qualified trainer, (preferably someone who trains competitors) this time could be cut in half. Take those two variables and include proper eating. Only you know your level of discipline. Skip ahead for a brief moment to the diet chapter (Chapter 7) and ask yourself: Will I be able to follow this type of eating (without cheating) for three months to a year? If the answer is yes, then you will reach your ideal weight much more quickly. If you look at that plan and think that work/school/kids/family/other obligations may slow you down, then add another three to six months to fully understand that sticking to this eating style is doable no matter what your excuse is (we all have busy lives!). Once you are ready to stop making excuses for bad eating habits, you will not only be closer to being ready for your next competition, but to understanding that this regime is not just for a show, it’s a way of life. The answer to “how long will it take to get ready?” can’t be answered in specifics because the time required varies from person to person. However, I still want you to really look at each of the variables.

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Here is a chart to help give you an approximate idea of how long you may want to give yourself to prepare for your first show. In the chart below, take the number that best describes your present situation and put the number in the score tally chart. Tally your total score and read the suggested time requirement that corresponds to your final score.

START POINT Nutrition I still eat fast food and healthy eating would be new to me

10 5 3 1

I eat healthy food sometimes I eat healthy food when I can – kids, school, etc. can get in the way I commit 100% to doing this and will not let anything stand in my way

Starting Weight I still eat fast food and healthy eating would be new to me

10

I eat healthy food sometimes

7

I eat healthy food when I can – kids, school, etc. can get in the way

5

I commit 100% to doing this and will not let anything stand in my way

1

Present Muscle Tone I have never resistance trained before (you need to gain a lot of muscle)

10

I am not at or near my goal weight but have very little muscle tone and do not put muscle on easily (Ectomorph)

7

I am at or near my goal weight and have little muscle tone, but put on muscle easily (Mesomorph)

3

I am an athlete already in good shape

1

Your Training I will be training myself (You are not a certified trainer or have prior experience)

10

I will be training myself (You are a trainer)

5

I will hire personal trainer

3

I will hire personal trainer that specializes or has experience training Fitness Competitors

1

SCORE TALLY Nutrition Score Start Weight Score Present Muscle Tone Score Your Training score

TOTAL: Breaking Down Your Score

4-6

= you can compete in as early as 3 months

7-20


21-29


30+

= you should take a full year to get yourself ready


CHAPTER 4 – Understanding the Commitment From a spectator’s point of view watching a fitness show can seem very glamorous. You see great looking athletes in their sparkly suits; they walk on stage do some quarter turns and walk off. Easy enough right? Wrong! Ask any person who has competed in a show and they will tell you that there is more that goes into the preparation that you could possibly imagine! Remember that this is not just a pageant or show; this is a sport and should be treated with the respect of any other internationally acclaimed sport out there. Remember, if it were easy, everyone would be walking around with a six-pack, perfect tan and a strut that would leave you in awe… so let’s begin. Here is a list of things that you may not have thought you would encounter as you prep for a competition, but I bet you will. So think about it and plan for it so you will be better prepared for the road ahead:

BUDGET You can find a sample budget in the next chapter, but here are some things that you may have to pay for. Be ready and budget accordingly: • Personal Training • Walking & Posing Stage Lessons • Costumes • Hair & Make Up • Stage Photos • Transportation and/or Accommodation • Show Registration or Membership Fees • Photo shoots • Food/ Supplements • Gym Memberships

TIME Time is money, and be prepared to use up a lot of it! Here is an idea of what could take up some of your time as you prepare for your show: • Searching for costume designers • Deciding what you want your costume to look like • Traveling for fittings • Training daily and sometimes 2-3 times per day • Walking and Posing lessons • Practicing your stage walk • Preparations camps • Cardio, cardio and more cardio • Meal preparation • Constant grocery shopping (probably 1-3 times a week) • Researching federations • Looking up pictures of other competitors • Networking • Going to other shows for research Fitness Competition Preparation Au Natural

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The Comprehensive guide to Fitness Competition Preparation

This becomes a major part of your life and not everyone will understand why you cannot make it out to events that you used to go to or why you can’t eat the food that they prepared, which will lead us to…

FAMILY & FRIENDS I can tell you right now that you will feel like you are not able to see your family and friends as often as you are used to and you will have to make alternative arrangements for eating out. I generally bring food in my own containers and eat my own food while they eat. I’ve been doing this for so long that people don’t even blink, but if you’re new at this, this will take a bit of getting used to for people that don’t understand the industry.


CHAPTER 5 – Sample Budget While everyone’s budget will be completely different, I thought that I would give you a window into what one might spend on a fitness competition over a four-month period of preparation.

SAMPLE BUDGET Item Personal Training Walking & Posing Stage Lessons

Fee Range $75-150/hr (3 times a week) $50 – 150/hr (5 lessons)

Amount Estimated

Explanation of the Estimate

$3600

Based on $75/hr for 4 months

$250

Based on $50/hr

Costumes

1 bikini $100-$3000 1 Costume $100-$3000

$500

Based on $250 each

Hair & Make Up

$100-$600

$200

Average

Stage Photos

Approx. $50

$50

Average

Transportation/ Accommodation

$0 - $2000 (if show takes place outside of the city you reside)

$200

Gas & Host Hotel

Show Fees

$50-$300

$150

Average

Photo shoots

$300-$2000

$500

Includes basic package/ hair/Make up Artist/2 outfits changes

Food/ Supplements

$200-$1000/month

$800

Based on $200/month (low estimate)

Gym Memberships

$40-100/month

$260

Based on a average of $65/month for four months.

Misc.

$500-2000 (accessories, dance lessons, tickets for family members, website, business cards, etc. all add up as well…

$500

A low average of some extras that may pop up along the way…

TOTAL:

$7010.00

This list is in no way to deter you, but rather to have you prepared mentally and financially. There are many ways to keep your costs low and even get items sponsored but if you are not prepared to do your research you might end up paying a lot for items. If you really want to do this, there are sacrifices to be made. Maybe skip the vacation that season or ease up on clothes shopping and other extras. Look for deals and be prepared to do this right! One of my favorite motto is: “Go hard or go home!”…. you will get out what you put in!


Part 2 Get Started 6. Where to begin 7. Hiring a personal trainer or going it alone? 8. Training suggestions for different body types 9. The diet 10. Supplementation 11. Tracking your progress


CHAPTER 6 – Where to begin You are now at the point where you know the federation, category and show that you want to compete in. You have chosen the date and you are ready to begin. Let’s keep that momentum going! Next up, create your team and your plan.

Building the team No man is an island and no fitness competitor gets to the stage on their own. Here is a list of the types of professionals you may want on your team. Choose the ones that interest you and hire them as soon as possible: • Personal Trainer • Nutritionist • Makeup artist • Costume designer • Stage Presence Coach Start researching. I’ve learned that the best way to find good services is through referral.

How to do this properly I highly suggest contacting the fitness models working in your area. Find the ones you would like to emulate and inquire which makeup artists they use. The majority of models will respond and help to their best ability. You can make these connections using social networks like facebook or myspace. Or you can look up the models websites for their contact information and send them an e-mail if that option is available. Note: Don’t rely on cold searches in telephone directories or on the Internet when creating your team. There is no way to guarantee quality of service.

Next, plan your course of action: • Buy a calendar just for your fitness competition. Keep yourself on track by marking your deadlines for achieving mini-goals. • Number each week. Count them down as 20 weeks out, 19 weeks out, etc. This practice will give you an idea of how quickly a target date approaches (and trust me, it will sneak up on you). • Get a food journal. This could just be a basic, lined notebook. Track your eating, length of cardio, and weight changes -- good and bad. This system will be a great help as well for your second and third show. • Obtain a small photo album. Take weekly or bi-weekly photos of yourself in your bikini, not flexing. Print the date on the photo and put the images into the album so you can see how you are progressing. This visual reminder will help you determine if you need to make any changes before it’s too late.


CHAPTER 7: Hiring a Personal Trainer or going it alone Deciding whether to hire a personal trainer or to train on your own will depend greatly on your fitness background. Here are my suggestions: If you are a personal trainer or high level athlete, you can do it alone. Still, you stand to benefit from having a skilled trainer for at least one session a week in order to push you on any lagging muscle groups, and to keep you on track. This move is not necessary, but even trainers can use that extra motivation sometimes.

If you are not a personal trainer, but are an avid gym buff, I would recommend hiring a trainer for one-to-three sessions a week. You can get away with one session a week and handle the rest on your own, but that’s only if you are experienced at gaining mass in the right areas for proper symmetry. If you’re not aware on how to achieve that, you may want to hire someone for at least two sessions a week to ensure all your preparation efforts are not in vain. If you are new to the gym or usually hang out in classes as opposed to being a weight-room rat, I would recommend hiring a trainer for three sessions a week, if possible. You’ll obtain maximum results.


HOW TO HIRE A GREAT TRAINER Here are some options to look into: • Contact competitors in your area that you feel look fit and find out who trained them. • Contact the federation you are planning to compete with and request a list of their favorite trainers. • Go to a show and note the competitors whose shape you admire. Ask them who their trainers are. There is a good chance that the trainer will be in attendance at the show to provide their moral support. Contact Personal Training sanctioning bodies such as Can-Fit PRO, ACE, etc. and ask for a list of certified personal trainers in your area. Contact each person on the list and inquire if they specialize in fitness competitors. Ask for photos or even references that you can contact. • Ask for a trial session. With most professional trainers, you will have to pay for this as they don’t have time for free sessions. • Don’t be shy to ask your potential trainer for his or her certification and insurance card. There exists hundreds of ‘trainers’ out there working with no certifications. The risk to you could not only be dangerous, but if you get injured, this person won’t have insurance. Your relationship with your trainer will prove to be very important. You need to trust this professional and feel confident in the recommended training methods. You need to feel that your trainer understands your goals and will get you to achieve them. Training prices can vary anywhere from $50/hr to $300/hr (CDN) depending on the qualifications and background of the trainer (average cost being $75-$150). Remember you ‘get what you pay for’. Be sure that you are prepared for the expense. Save up and do this when you’re able to do it right. Most trainers/fitness clubs offer payment plans. No one ever said that this is a cheap sport.


CHAPTER 8 - Training Training is going to change vastly from one person to the next, so it would be impossible for me to write out a training program that will work for everyone. What I will provide are my top training techniques and tips to get you reaching your goals.

Start-off Tips 1. Start off by taking a photo of yourself – front, back and side posing in suit or bikini. 2. Assess your physique in terms of symmetry, muscle definition, level of fat, and amount of muscle. 3. Evaluate what needs to get bigger, what needs to get smaller, etc. 4. Create a plan on your own, or with a trainer, to create this new symmetrical body. Note: If you don’t know how to do the above, do it with a trainer. (Preferably one that specializes in fitness competitions).

Cardio Tips 1. Don’t stay on the same machine day in and day out. Mix it up. Your body is very smart and will adjust to whatever you throw at it. It will then become more efficient at carrying out the exercises which means less body changes for you. You need to keep your body ‘on its toes’. 2. D on’t start with two hours of cardio a day from the get-go. If you do crazy amounts of cardio at the beginning of the journey, your body will become used to it. Eventually you’ll need to exert more in order to see change. I doubt you want to have to complete four hours of cardio a day during your pre-show time. Gradually add small increments of cardio and/or reduced calories to see continued change without starving yourself or doing massive amounts of cardio. A good start off point if you have fat to lose is 30 minutes four times a week. Work up from there in 15-minute increments.


3. Work hard. If you have fat to lose, be intense in your cardio session. Although many people will advise finding your fat burning zone and going slower, this system will not work effectively for a fitness competitor with fat to lose. If you go harder and enter a cardio zone (instead of going slow and staying in the fat burning zone), you may fall to a lower ratio of fat to glycogen loss, but you will burn much more overall fat, which is the goal in pre-competition training. 4. Have a rest day. Your body needs to recuperate. You don’t need to be sedentary, but do take a day away from the gym. If you must do something, engage in a Yoga or stretch class to relax and stretch out your muscles. Better yet, go for a deep tissue or lymphatic drainage massage.

Resistance Training Tips 1. Treat your body as if it was a piece of clay and you are the sculptor. While you cannot spot reduce fat, you can choose which areas of the body you want to add bulky or lean muscle mass. This method of targeting can completely change the shape of your body. 2. D o not train your entire body in the same manner. If your shoulders need mass and your legs need to lose mass, focus more on using heavy weights with low reps for shoulders and lighter weights with high reps for the legs. This system will get you on the road to symmetry. 3. Get a spotter, training partner or personal trainer for any lagging muscle groups. Some muscles take longer than others to respond to stimuli. You can blame your parents, as this is generally caused by your genetics. Having that other person there to really push you will yield better results than if you worked this muscle alone.

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4. Give yourself adequate time to build your muscles for the show. If you choose a show too close to your start date, you are more likely to panic and might resort to taking performance enhancing drugs, fat burners etc. You’ll be feeling as though you’re not gaining quickly enough, when really you just haven’t given your body adequate time to respond. You can get there 100% naturally and obtain amazing results. Just be cognitive to your timelines and choose an appropriate amount of time to prepare. 5. Be sure to get adequate protein and a small amount of simple sugar (ie fruit, raisin) after each workout in order to maintain the muscle that you just built. 6. Do not train within two hours after your last meal. You need your body to focus either on training or on digestion. If you train too closely to your meal, your body will generally allocate its resources to assisting the training (fight/flight mode), which will impede the digestion of your last meal. 7. Check online for resources on exercises to add to your training regime. Oxygen Magazine, Men’s Health and www.bodybuilding.com are great publications to find updated training information.

Training Split Ideas Training Split Idea #1 Day 1: AM Cardio, Abs/ PM Back Day 2: AM Cardio, Low Back/ PM Chest, Arms Day 3: AM Cardio/ PM Shoulders Day 4: AM Cardio/ PM Legs Day 5: AM Cardio/ PM Yoga Day 6: Cross Train (ie spin, box, pilates) Day 7: Off Training Split Idea #2 Day 1: Legs, Cardio Day 2: Back, Chest, Cardio Day 3: Core, Cardio Day 4: Shoulders, Arms, Cardio Day 5: Legs, Cardio Day 6: Weakest area of choice, Core, Cardio Day 7: Off


Training Split Idea #3 Day 1: Legs, Core Day 2: Back, Chest, Cardio Day 3: Shoulders, Arms, Core Day 4: Legs, Cardio Day 5: Back, Chest, Core Day 6: Shoulders, Arms, Cardio

Mix Up Your Training It is very important to always keep your body guessing! Mixing up your training style is necessary to see high quality and fast improvement. Here are some ideas for you:

HIIT HIIT stands for High Intensity Interval Training. It is a great way to increase fat burning. It’s generally used for cardio in a 2:1 timed interval. For example, you would alternate 20-30 seconds of hard sprinting with 10 seconds of jogging or walking. HITT workouts are intense and effective. You can start out with 15 minutes and work your way up to 30 minutes of this style of fat burning cardio. Heavy Training Using heavier weights with lower repetitions will assist in increasing muscle size. It is important to choose a weight that you literally can no longer lift by yourself by the fifth or sixth repetition. If you can keep going on your own, you need to go heavier. It is recommended that you always have a trained spotted for heavy weight days. Be sure you have warmed up adequately before starting. My advice for women is - DO NOT BE AFRAID OF HEAVY TRAINING! Heavy training will only make you look bulky if you do not train to create muscle symmetry, if you have a genetically gifted body type (mesomorph) that responds to resistance training very quickly, or you are overtraining areas that don’t need constant heavy training and you are not following a fat burning cardio and eating plan. It is very unlikely that you will become bulky from heavy training. What women should be more concerned about is not training heavy enough! To compete, you need to re-create your frame with muscular symmetry, if you are lifting light to medium weights all the time, you will generally not be able to add the needed size to recreate your shape. To give you an idea of what heavy could look like for a woman, here is an idea of the weights that I use on my heavy training days: Shoulder Press: 40 lbs per hand Ab Cable Crunch: 120 lbs Bicep Curls: 20 lbs per hand (I don’t go to max reps as my biceps grow quickly)


Leg Press: 3 45lbs plates on each side (I don’t go to max reps as my quads grow quickly) Side Lat Raise: 15-20 lbs per hand Lat pull down: 170 lbs with a spotter You have seen my pictures and I am not huge. Hopefully this gives you a little insight as to what heavy may look like for you. It may be lighter or heavier, but aim high and watch your frame change. Pull back as necessary if one area is starting to overpower another. This will help you to get in touch with your body and to get involved in the transformation.

High Repetition Training High repetition training could be anything from 12 repetitions to 100 or more. Once you pass 50, you are moving into cardio, but, there is always room for creative safe training. On high repetition days I will generally have my clients max out somewhere between 15-30 repetitions depending on the goal that day. The most important thing is that safe form is always maintained.

Keep track of your training Keeping track of your training is the best way to keep yourself on track and assess what’s working, what’s not working and how quickly you are progressing. A great way to do this is with a training journal. Here are some things that you may want to track in your training journal: 1. All food consumed – include the time of day, serving size and any condiments 2. Water – amount, time of day 3. Training


4. Bowel movements 5. Bi-weekly photos in swimsuit 6. Bi-weekly measurements 7. Energy level 8. Number each day – how far you are from the show Any lined notebook can work as your training journal. You can also add inspirational photos and quotes to the journal as you will probably keep it with you at all times.


CHAPTER 9: Diet Need to GAIN Weight (ECTOMORPHS) If you need to gain weight for the show you are in the minority. This means your eating plan – unlike plans for those competitors who have to lose - will be much more enjoyable. Nonetheless, be conscious of what you eat. Your goal is to focus on balanced eating with enough calories to support your very intense workout days and to sustain the new muscle tissue. Your metabolism is most likely faster than someone who needs to lose weight so you probably don’t have to worry as much about food combining or digestive enzymes, unless your stomach gets bloated and heavy after meals; if so, please refer to my statements in the Weight Loss section about food combining and digestive enzymes. Here is a sample-eating plan for someone needing to gain weight for a show: Upon waking up: • 1 cup of filtered water with lemon – wait 20 minutes before pre-breakfast Pre-Breakfast • 1-2 pieces of fruit (any kind, but mix it up) – wait 20 minutes before breakfast Breakfast • 2 organic free range eggs (Not just the whites. The yolk has most of the vitamins and minerals), one dash of Celtic Sea Salt® (includes natural vitamins and minerals and iodine), fresh group pepper (help with absorption) • 1 cup (pre-soaked) oatmeal with 1 tbsp flax seeds (hulled or ground for fibre) with 1 tbsp real maple syrup and organic cinnamon (helps with digestion). Snack • Fruit salad sprinkled with nuts, seeds, hulled flax seeds, shredded coconut and 2 tsp organic honey (meal includes protein, fat, carbohydrates – high in vitamins and minerals) • 1 cup cooked cream of brown rice with berries Lunch • 5 oz chicken • 1 cup broccoli • 1 cup organic whole rice (red, brown, black, etc) with Bragg Amino Acid® pure narual (flavoring) and ground cumin seed (helps with digestion and tastes yummy), Celtic Sea Salt® (vitamins, minerals, iodine), and ground pepper (helps with digestion)


Snack • Fresh squeezed vegetable juice: - Apple, beet carrot, ginger and kale (a superb leafy vegetable that’s delectable and healthy) • Nutritional bar. A good brand is the Vega Vibrancy Bars – The Chocolate Decadence flavor is chalked full of good protein, fats, complex carbohydrates and antioxidants to help with muscle building and repair. Dinner • Big Salad - Mixed dark leafy greens, shredded beats, shredded carrots, steamed spinach, nuts and seeds, gogi berries, avocado, chick peas, organic sliced chicken or tofu - Homemade or organic locally made dressing with olive oil base Post-workout shake (should be within 20 minutes after your workout) One serving protein shake – Mix • 1 cup almond or rice milk • 1 tbsp aloe vera juice • 1 tbsp fish oil or flax oil • 1 tsp bee pollen • 1 tsp glutamine • 1 tbsp organic almond butter • 2 ice cubes Here is a list of healthy foods that should be the mainstay of your diet during the competition preparation phase:

Protein Options • Skinless organic chicken - buy a whole chicken and take off the skin. You can eat all areas of the chicken. • Buffalo • Ostrich • Steak (lean cuts ie flank) • Organic free range eggs - skip the omega eggs (giving hens flax seed in the feed does not necessarily mean their eggs will be high in omega 3. Such claims are usually a marketing ploy.) Organic free range from a local farmer is preferable. • Fish – not more than twice a week due to high mercury levels. • Beans – adzuki’s are the king when it comes to competition prep; they are high in the amino acid tyrosine which stimulates your natural HGH (Human Growth Hormone). Try and mix it up. If you don’t eat beans, start slowly. (To make beans easier to digest, soak dried beans in water and some sea veggies like Dulse overnight. Strain and rinse with water before cooking)


• Tempeh (fermented soy) – not more than three times a week • Nuts & seeds (in moderation) • Nut & seed butters (in moderation)

Carbohydrate Options • Millet • Teff • Quinoa • Oats (wheat free/gluten free) • Natural rice (no white rice) • Buckwheat grouts (Kasha) *not wheat Fats • Fish oil • Flax oil • Organic butter (only include this if you are not allergic to dairy and are not lactose intolerant) • Coconut oil • Hemp oil • Earth’s Balance® (butter substitute for those allergic to dairy) • Olive oil Vegetables • All of them • 4-6 servings a day, no excuses • Dark leafy greens DAILY • Sea vegetables DAILY Fruits • All of them • Not more than 3 servings a day


Need to LOSE weight If you need to lose weight for a show, it may require two stages. Generally you need the first few months of preparation to work on gaining muscle. Therefore, it is not a good idea to be restricting your calories too much or you’ll risk losing the muscle that you tried so hard to put on. Here is an example plan: First, gauge how long that it will take to get show ready. Refer back to Chapter 3 for this calculation. Your main focus - with the exception of the last three months is to gain muscle strength, size, cardiovascular and muscular endurance. Follow the above diet for gaining weight but just be aware of serving sizes. You are not looking to gain weight, but at this point weight loss is not the priority.

Once you are three months out of your show, it is time to start the cutting down phase, (unless you have a lot to lose, then the cutting down phase should be longer). This part is where the hunger pains and fatigue kicks in. It is also what separates a well-conditioned athlete who is there on stage to win, from the background fillers. Harsh I know, but true. Note that there are no cheat days once you hit three months out – not for birthdays, anniversaries or anything else. Develop discipline here and when you walk on to the stage, win or lose, you can be certain you gave it 100%. Nothing is more satisfying than that selfrecognition that you did everything you could. (You don’t want to be kicking yourself for eating those chocolate bars after the show ends). Here is a list of healthy foods that should be the mainstay of your diet during the competition cutting down phase:

Protein Options • Skinless organic chicken breasts – pricey, yes, but you don’t want all the hormones and antibiotics that are injected into non-organic chickens, not to mention all the water retaining salt added to present a more bloated chicken.


• Buffalo • Ostrich • Flank Steak • Organic free range eggs • Fish – not more than twice a week. Salmon is a good choice but mix it up • Beans • Tempeh, Organic – (fermented soy). Not more than two times a week • Nuts & Seeds – watch the salt. Try sticking to the raw form. Even better, soak them overnight so they begin the sprouting process, which releases even more of their nutrients. Watch the serving size (around 10 almonds is an example of a serving size). Going overboard will mean weight gain. • Nut & Seed Butters – if you cannot stop at 1 tbsp per day, remove the product from your house until after the show. I have had girls confess to me that they ate an entire jar in one day. Don’t let this happen to you! And no peanut butter in your diet. Good choices include: Organic almond butter and organic pumpkin seed butter (available at most good health food stores and some grocery stores).

Carbohydrate Options • Millet • Teff • Quinoa • Oats (Wheat free/ Gluten free) • Natural rice (no white rice) – brown rice, red rice and black rice are all healthier options. Fats • Fish oil • Flax oil • Organic butter (not for people with dairy/lactose allergy) • Coconut oil • Hemp oil Vegetables • All of them – keep the starchy ones to a minimum and ingest them at lunch only). Have dark leafy greens at night. • Dark leafy greens daily, no excuses • Sea vegetables daily • 4-6 servings a day Fruits • Only berries, apples and other low glycemic fruits at the three-month-out point • 1-2 fruit servings a day max – earlier in the day

40 |Fitness Competition Preparation Au Natural The Comprehensive guide to Fitness Competition Preparation

SAMPLE MENU Upon waking up • Filtered water with lemon – wait 20 minutes before pre-breakfast Pre-Breakfast • 1 piece of low glycemic fruit – wait 20 minutes before breakfast Breakfast • 1 Digestive enzyme • 1-2 organic free range eggs (not just the egg whites). The yolk has most the vitamins and minerals. Add 1 dash of Celtic Sea Salt® (includes natural vitamins and minerals and iodine), fresh ground pepper (helps with digestion) • 1/3 cup (wheat-free) oatmeal with Stevia (natural South American herb used as a sweetener). tbsp flax seeds (hulled or ground for fiber and omega three fatty acids, organic cinnamon (helps balance blood sugar) Snack ONE of the following • 1/2 cup of raspberries and/or blueberries • 10 almonds & 2 prunes • Handful of pumpkin seeds Lunch: • Digestive enzyme • 4 oz chicken/ fish / steak (Vegan alternative – Rice & beans) • 1 cup broccoli • 1/2 cup organic non-white rice (choose a whole unprocessed rice). Add Bragg Liquid Aminos® for flavor. Snack • Fresh squeezed vegetable juice: - Apple, beet carrot, ginger, and kale (a superb leafy vegetable that’s delectable and healthy) - Vega Vibrancy Bar Dinner • 1 Digestive Enzyme • Big Salad: - Mixed dark leafy greens, shredded beats, shredded carrots, steamed spinach, 3 oz chicken (or another protein source) - Dressing: Fresh lemon juice, Celtic Sea Salt®, fresh ground pepper, extra virgin olive oil

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Post-workout shake Protein Shake • 1 cup unsweetened almond or rice milk • 1 tbsp aloe vera juice • 1 tbsp silica • 1 tbsp fish oil or flax oil • 1 tsp bee pollen • 1 tsp glutamine • 2 ice cubes Here are some options to increase weight loss. Reduce in weekly increments: Note: Please check with your doctor before trying any of these suggestions.

• Gradually decrease some of the serving sizes in your meals such as 1/2 cup of rice to 1/3 cup of rice • After a few weeks remove one of the snacks if you reach a plateau • Once serving sizes are reduced and one snack is eliminated, it is time to gradually increase your cardio. Add 10-15 minutes a day as needed per week. Yes, this method is over training as it is with almost every sport. It may also be a good idea to take antioxidants, B vitamins, glutamine, and bee pollen to support the excess training.


Fitness Competition Preparation Recipes Protein Pancakes

• 3 eggs • 1 scoop chocolate protein powder • 3 oz extra firm tofu • 1/4 tsp cinnamon • 1 dash of pumpkin spice • 1 packet of Stevia (optional) • 1/4 banana sliced into very thin slices Mix everything together except the banana. Pour the batter into a non-stick frying pan or use a small amount of Earth Balance Spread® (replacement for butter) or 100% organic butter if necessary. Avoid using cooking oil spray, margarine, or other unnatural fat substitutes. Pour the batter into the pan and add sliced banana on top. Flip like a pancake. No sugary topping is necessary; it will be sweet enough to eat plain. Note: In the off season, you can add real maple syrup but not while getting ready for a show.

Tuna Patties • 1 can of low sodium tuna • 1-2 organic free range eggs • 1/3 cup of oats (gluten free if you have an intolerance) • Fresh ground black pepper • One dash of Celtic Sea Salt®


Mix the above ingredients thoroughly. Grease pan as required with a small amount of Earth Balance Spread® (replacement for butter) or 100% organic butter if necessary. Avoid using cooking oil spray, margarine or other unnatural fat substitutes. Cook both sides until lightly browned. Dip in 1/4 cup unsweetened organic applesauce.

Sweet Potato Fries (sweet treat) • 2 large organic sweet potatoes/ Yams • Organic cinnamon • 1/4 tsp orange zest (optional) • Stevia Preheat oven to 365ºF. Scrub sweet potatoes (do not peel). Cut into thin strips (Julienne style). Place all ingredients into a large bowl and mix. Lay the sliced potatoes so that none are overlapping in a pan (you will most likely need two pans). Bake for approximately 20 minutes and flip over each potato. Cook until lightly browned. Weigh out 4 oz per serving for the weight loss group and 6 oz for the weight gain group.

Sweet Potato Fries (savory treat) • 2 large organic sweet potatoes/ yams • Season salt • Rosemary • Celtic Sea Salt® Preheat oven to 365ºF. Scrub sweet potatoes (do not peel). Cut into thin strips (Julienne style). Place all ingredients into a large bowl and mix. Lay the sliced potatoes so that none are overlapping in a pan (you will most likely need two pans). Bake for approximately 20 minutes and flip over each potato. Cook until lightly browned. Weigh out 4 oz per serving for the weight loss group and 6 oz for the weight gain group.

Cauliflower Mashed Potatoes • 1 head of cauliflower • 1/4 cup unsweetened vanilla almond milk • Celtic Sea Salt® • Paprika (optional) • Fresh ground pepper • 1 tbsp Earth Balance® Steam cauliflower lightly (do not over-steam or you will lose the nutrients). Put all ingredients except paprika into a food processor or blender and set to blend until it yields a mashed potato consistency. Blend until smooth. 1 cup per serving. 44 |Fitness Competition Preparation Au Natural The Comprehensive guide to Fitness Competition Preparation

Jerk Chicken Salad • 4 oz (boneless/ skinless) organic chicken chopped into bite- sized pieces • 1 handful of grape tomatoes • 1/4 cucumber (sliced) • 2 strawberries (sliced) • 1/2 avocado (sliced) • 1/4 clementine • 1/2 bag of organic baby spinach salad or organic baby greens salad Seasoned chicken Combine 1/4 tsp ground sage, 1 tbsp Bragg Liquid Aminos®, Celtic Sea Salt®, ground pepper, jerk sauce – mix together and coat chicken - leave in fridge for at least 2 hours. Pour 1 tsp of organic coconut oil into a non-stick pan. Add your seasoned chicken. Cook on stovetop until the chicken is done (about 10 minutes). Put the salad in a big bowl. Cut all vegetables and strawberries into bite-sized pieces. Pour over salad. Add low calorie dressing and enjoy. (Try a healthy dressing combining balsamic vinegar or fresh lemon, olive oil, mustard seed, salt and pepper.)

Lyzabeth’s Power Ball • 1 cup gogi berries • 2 cups pumpkin seeds – crushed (you can use a food processor or chop with a knife) • 1/2 cup cocoa nibs (I prefer the sweetened ones) • 1/4 cup almond butter • 1 tbs cinnamon • 1/4 cup organic maple syrup • 1/4 cup chia seeds With hands mash together - shape into ball

Lyzabeth’s Vitality Salad • 2 cups dark leafy greens • 1 handful of sunflower sprouts • 1 handful of broccoli sprouts • 1 handful of alfalfa sprouts • 1 handful adzuki sprouts • 1/4 avocado • 1 tbsp pumpkin seeds • 1 tbsp sunflower seeds • 1 tbsp dried cherries • 1 tbsp sesame seeds


Dressing Mix extra virgin olive oil, fresh squeezed lemon, Celtic sea salt and fresh ground pepper Mix together and enjoy. (This recipe is enough for two salads or one very big salad).

One week out Diet Note: This process can disturb your body’s natural electrolyte balance so it is imperative that you check with a doctor before deciding to try this diet. You should be supervised by a doctor throughout the entire process.

The week before the show is the time where things get intense. At this point if steps were followed correctly, you can see the transformation. Before starting the program, you need to evaluate your level of leanness. If your body appears to be carrying some water or fat, you might need to do water deplete. If you are lean and already seeing striations, it is not generally recommended that you do a water deplete. If you do, you may end up overdehydrated and skinny. Additionally you may draw your face in too much. If you decide not to deplete that water, follow the previous diet and come in as you looked a week before the show. Remember if you over-deplete you will run the risk of coming in ‘skinny’ and your cheeks could appear sunken -- not a good look for a fitness model.

SAMPLE WEEK (Based on a 120-140lb female). Adjust the serving sizes of food as required. You don’t need to change the supplement amounts. 1 Week out from the show: Workout and Diet Cardio Monday – Wednesday: should only reflect your conditioning. If you need more fat loss you could go up to 1 hour two times a day. The amount of cardio depends on your conditioning at this point. If you are on point for the show already, you could aim for 20-40 minutes one to two times a day. Thursday - Saturday: no training – just walking and posing practice. Do not do any workouts on the last two days before the show, even if you feel you need it! It will only work against you at this point by possibly causing you to retain water and create inflammation in the areas worked. This may cause you to look puffy rather than ripped in these areas.


Sample Workout Schedule Monday: Legs, Abs – High Rep Tuesday: Back & Chest - High Rep Wednesday: Shoulders, Abs & Arms - High Rep – complete before 1pm! Thursday & Friday: Rest, Practice Posing Note: Conducting high repetitions are important from Monday-Wednesday to burn off the glycogen.

Do not eat more than you are hungry for! You should not feel full. Feeling satisfied is okay or still a bit hungry. Please try to finish all eating by 7:00pm. Assuming your show is on a Saturday here is a sample plan:


SAMPLE PLAN Days out from the show

Food

5 days out - Monday NO starchy/sugary carbohydrates (dark green veggies allowed). Moderate salt – do not add to food but you do not need to avoid either. Your last meal should be at least three hours before bed. Workout: Very high rep workout - LEGS – (This should be your last day to train legs) 5 days out Example Monday

Supplements

Water

1 CLA 3x’s a day with food 1 tbsp aloe vera 1 digestive enzyme before each meal

5 liters of water spaced evenly throughout the day (call a doctor immediately if you feel dizzy or begin to sweat for no reason).

Wake up… Filtered Water with Lemon – wait 20 minutes Meal 1 1 digestive enzyme Low sodium protein shake with water, ice cubes 1 tbsp aloe vera juice, 1 tsp kelp, 1 tbsp flax or fish oil and 1 tsp L-glutamine, 1 serving CLA 2 hours later Meal 2 1 digestive enzyme 3 oz chicken, tuna or salmon (Vegan – 1/2 cup quinoa) 1 cup Zucchini, green beans, or asparagus lightly steamed 2 hours later Meal 3 1 digestive enzyme 3 oz organic baked chicken with natural herbs and spices for flavor (ie rosemary, black pepper etc.) 1 cup green beans or 8 asparagus spears 1 serving CLA



Food

5 days out - Monday NO starchy/sugary carbohydrates (dark green veggies allowed) Moderate salt – do not add to food but you do not need to avoid either Your last meal should be at least three hours before bed Workout: Very high rep workout - LEGS – (This should be your last day to train legs) 5 days out Example Monday

Supplements

Water


5 liters of water spaced evenly throughout the day (call a doctor immediately if you feel dizzy or begin to sweat for no reason)

2 hours later Meal 4 1 digestive enzyme Small Salad (just dark greens and seed sprouts) Add lemon and pepper for dressing if you like 2-3 hours later WORKOUT LEGS Legs mega high reps – high cardio – burn off all the glycogen Within 20 minutes Meal 5 1 digestive enzyme Low sodium shake, water, 1 tbsp aloe vera juice, ice cubes, glutamine, 1 CLA 3 hours before bed Meal 6 1 digestive enzyme 3oz chicken or lean steak (Vegan option: 1/2 cup quinoa) 1 cup green beans steamed



Food

Supplements

Water

4 Days out Tuesday

Food – same as 5 days out

1 serving CLA 3x’s a day with food

5 liters of water spaced evenly throughout the day (call a doctor immediately if you feel dizzy or begin to sweat for no reason).

Workout - Upper body very high rep Cardio will depend on your physique

1 tbsp aloe vera 1 digestive enzyme before each meal ADD: 2 capsules dandelion/ 2 capsules uva ursi with Meal 1, Meal 3 and Meal 6

3 days out Wednesday

3 small carb meals (high sugar fruit after lunch only) – NO sodium – natural foods only – nothing that has been processed No fat LAST WORKOUT IN MORNING ONLY! Whole body super high reps – I’m talking 50 plus reps per set! Completely burn out the glycogen + Cardio all done by 12 noon

3 days out


5 liters of DISTILLED water spaced evenly throughout the day (call a doctor immediately if you feel dizzy or begin to sweat for no reason).

2 capsules dandelion/ 2 capsules uva ursi with Meal 1, Meal 3 and Meal 6 ADD: 2 99 mg potassium citrate pills with meals 1 & 3

Wake up… Filtered Water with Lemon – wait 20 minutes Meal 1 1 digestive enzyme Low sodium shake with with water, ice cubes and glutamine, 1 tbsp aloe vera juice 3 tbsp cream of brown rice (CBR) with cinnamon (uncooked measure). Cook with water only 1 CLA



Food

3 days out

2 hours later Meal 2 1 digestive enzyme 3 tbsp cream of brown rice (CBR) with cinnamon (uncooked measure). Cook with water only add 1 prunes or 6 raisins

Supplements

Water

2 hours later Meal 3 1 digestive enzyme 1/4 cup quinoa 3 oz organic baked chicken or lean steak with natural herbs and spices for flavor (ie rosemary, black pepper etc. – no salt!) (Vegan option: extra 1/2 cup quinoa * add ¼ cup soaked chia seeds) 1/2 cup green beans 1 CLA 2 hours later Meal 4 1 digestive enzyme Dark green salad with seed sprouts (ie sunflower sprouts, alfalfa sprouts, pumpkin seeds.) Lemon juice and pepper dressing. 3 hours later Meal 5 1 digestive enzyme low-sodium shake, water, ice cubes, 1 tbsp aloe vera, glutamine, 1 CLA 3 hours before bed Meal 6 1 digestive enzyme 3oz (chicken, steak or fish – lean) Vegan Option: – ½ cup quinoa or low sodium brown rice protein shake with water 1 cup asparagus plain (or with herbs)

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Food

2 days out Example

2 hours later Meal 4

Supplements

Water

Dark green salad with sprouts, pumpkin seeds (lemon juice with black pepper dressing optional) 2 hours later Meal 5 3oz chicken or steak VEGAN Option: 1/2 cup quinoa 1 cup asparagus plain (or with herbs) 1 CLA, 2 dandelion, 2 uva ursi

1 day out Friday

NO salt 5 complex, low glycemic carbohydrates meals Lots of walking and posing practice NO workout

1 serving CLA 3x’s a day with food 1 tbsp aloe vera 1 digestive enzyme before each meal 2 capsules dandelion/ 2 capsules uva ursi with Meal 1, Meal 3 and Meal 6

1.5 liters of DISTILLED water spaced evenly throughout the day BUT – FINISHED BY 6PM – no liquids after this. (organic banana baby food if thirsty). (call a doctor immediately if you feel dizzy or begin to sweat for no reason)

2 potassium with meals 1&3



Food

1 day out Example

Wake up… Filtered Water with Lemon – wait 20 minutes

Supplements

Water

Meal 1 1/4 cup cream of brown rice (CBR) with cinnamon. Cook with water only. Low sodium shake with water, ice cubes 2 hours later Meal 2 3oz sweet potato or white potato* 2 pieces of panda black licorice *(It is preferred to have the white potato, but please keep in mind: White Potatoes are part of the Nightshade family of vegetables. Many people get upset stomachs, headaches, etc. when eating these foods. If you know that you are able to eat white potatoes without side effect, please have these. If you are not sure, stick to sweet potatoes). You can be tested for this with a food sensitivity test (IGG test).



Food

1 day out Example

2 hours later Meal 3

Supplements

Water

1/2 cup brown rice 3 oz organic baked chicken or lean steak with natural herbs and spices for flavor (ie rosemary, black pepper etc. – no salt!) (chew thoroughly). Vegan option: 1/2 cup quinoa. 1/2 cup green beans 1 serving CLA, 2 dandelion, 2 uva ursi, 2 – 99 mg potassium citrate 2 hours later Meal 4 3 oz organic free range chicken or fish (chew thoroughly) 1/2 cup quinoa Vegan option: 1/2 cup quinoa, 3 oz sweet potato. *LAST MEAL AT 6:00PM – NOTHING AFTER! * Meal 5 1/2 cup White rice, 2 tsp honey and 6 raisins 3 oz fatty fish ie salmon, or dark meat chicken (organic) or fattier cut of steak. 1 CLA, 2 dandelion, 2 uva ursi



Food

SHOWTIME Saturday

Meal 1 3 tbsp of brown rice (dry measure) cooked with minimal water – add - 2 tbsp real maple syrup and 1/2 banana 2 hours later mashed sweet potato with 1 tbsp maple syrup or honey, 1/2 banana

Supplements

Water No water until after Showtime. Eat banana baby food as needed, sip and spit water and drink up to 500 ml as necessary. If you really need it, drink it. You’re health is more important than a show!

1 CLA, water shed, 1 potassium Carbohydrates are most important pre-show but you don’t want to over eat… Eat small servings of carb meals throughout the day. Enough to keep you satisfied but still a bit hungry. DO NOT FORGET TO EAT! Not eating will leave your muscles flat and you will end up looking fuller the next day. Here are foods to eat throughout the day: - Banana Baby Food - Baked Mashed Yams w Maple Syrup - White rice ‘Vega Sport’ - enjoy dry (no water) for energy and electrolyte balance if necessary if you feel dizzy, mental fog, etc. – if this worsens – see a doctor immediately! *Contains sodium 15-20 minutes before stage time have 1-2 tbsp of pure maple syrup or honey and then pump up.



Food

After the show… Sunday

Try not to go too crazy Pedialyte – electrolyte pigging out after the show. balancer Your stomach has shrunk and you electrolyte balance is off. Going too crazy could cause you to gain large amounts of weight that will be hard to take off, this can also cause internal swelling that could last more than two weeks.

Supplements

Water Drink as thirsty bringing yourself back to 2-4 liters a day of pure filtered water.

Drink a pedialyte electrolyte balancer or Vega Sport after the show Instead of pigging out, pre-plan a ‘fun-cheat meal’ if you must – have a digestive enzyme before the meal and ease back into the water and salt slowly. *Note that a full cheat day can turn into a full cheat week… and so on… be careful and remember that you are now a healthy role model! Continue taking dandelions 1 day after – 3 caps 2 days after – 2 caps 3 days after – 2 caps 4 days after – 1 cap 5 days after – 1 cap

NOTE: The above is for informational purposes only. It is not intended to be a prescription or recommendation, nor should it substitute the advice and counsel of your personal physician. One should always consult a doctor before starting any diet plan.


CHAPTER 10 - Supplementation In your career as a fitness competitor and fitness model, you will come across many supplement products. Some are good, others don’t meet label claims and can be ineffective, some are dangerous, and other products are fantastic. How do you separate the good, the bad and the ugly? There are a few ways.

Research Don’t just blindly take products based on before and after images; companies pay big bucks on advertising to sell you their products and ideas of quick and easy results. Photographers have divulged to me that they manipulate the before and after pictures for companies. One company purchased a photo of me from a photographer to advertise a fat burner. It was an unfamiliar product which I had never used; yet, the consumer was led to believe that this product was the reason for how my body looks. Do take the time to research products, the company, and the ingredients. Always confer with your doctor before starting any supplement. • Don’t just think of the immediate results of a product. Always consider the long-term effects. Many drugs can leave you with permanent side effects like: facial hair, deepened voice in women, acne, Gynecomastia, an enlargement of the breasts in men and organ damage to name a few.

Here is my list of the top 5 STAY-AWAY DRUGS that unfortunately many fitness models use: 1. Clenbuterol Clenbuterol - or ‘clen’ as many athletes call it - is not a steroid but does act similarly. Having gained popularity in the world of fitness, ‘clen’ is a potent fat burner generally used by farmers to develop muscle in livestock. It is mildly anabolic and has a strong anticatabolic effect which contributes to burning stored fat more quickly. This result may sound well and good to someone getting into fitness, (reason being why so many girls use it), but the side effects can be dangerous. They include insomnia, heart palpitations, hand tremors (involuntary trembling of fingers), moderate to severe headache, increased perspiration, muscle spasms, elevated blood pressure, and nausea. 2. Ephendrine Ephedrine was once widely used as a topical decongestant and as a bronchodilator in the treatment for asthma. It later became popular in fat burners, but has since been banned after adverse reactions, yet many fitness athletes still chose to create their own cocktail of ephedrine mixed with other substances, calling it a ‘fat burning stack’. While it is a popular fat burner, it also can be dangerous, especially if mixed with other stimulants. Some side effects may include: cardiac arrhythmias, angina pectoris, hypertension, nausea, acne, confusion, insomnia, mania/hallucinations, delusions, paranoia and excessive sweating.


3. Steroids Anabolic steroids are a synthetic copy of the hormone testosterone. They have been the subject of much debate over the last few decades as well as misinformation. Athletes, especially bodybuilders, may feel lured towards them as these drugs do increase muscle size, strength, and stamina. This drug is not just limited to bodybuilders anymore as more fitness and bikini models are taking injections of steroids as well. Some risks associated with steroids include 1. Deepened voice, wider face/jaw, facial hair, enlargement of clitoris in women 2 Depression of natural testosterone production in men 3. Increase in cholesterol levels and blood pressure (Not conducive to good cardiovascular health) 4. Altered thyroid function 5. Headaches 6. Nose bleeds 7. Muscle cramping 8. Development of breast-like tissue in men (Gynecomastia) 9. Insulin insensitivity (even though Deca-Durabolin improves the insulin metabolism) 10. Androgenic side effects such as thinning hair, enlarged prostate, oily skin, water retention, increased body hair, aggressiveness 11. Stunted growth in teenagers 12. Accelerated growth of tumors is a possible risk The side effects of oral steroids, in addition to the above, also tend to cause nausea, diarrhea, constipation, and vomiting. Is it worth it?

4. Caffeine-based fat burners Let’s get one thing straight: caffeine is a drug. As a drug it can be addictive and carry side effects. Caffeine is used in fat burners because it works to speed up metabolism. Also, it can help the body break down fat about 30% more efficiently if consumed prior to exercise (you must be exercising to get this benefit). That being said, there is a cost to caffeine use. Caffeine’s effect on hormones: • Caffeine provides an initial boost but it is temporary, putting you at risk for feeling depressed or fatigued later. • It increases your body’s level of cortisol, a stress hormone, and wears out the adrenal glands which can, in the long run, lead to weight gain, moodiness, heart disease and diabetes. Caffeine can also negatively affect sleep. Remember, when training for a competition you need your sleep to heal and rebuild your muscles and get you ready for the next day of training. The fact that some people take these measures always astounds me. Isn’t the point of being in a fitness competition to be a fitness role model? I wonder what consumers and fans would think if they knew how some models developed their great bodies?


I have trained thousands of women for fitness competitions. Unfortunately many of them who competed in shows before our encounter have more health problems than some of my sedentary clients who devour junk food. How could this be? These models were not trying to be fit; they were trying to be the leanest on the stage at any cost. They were overweight offseason and underweight, over-training, and possibly on drugs on-season. These extremes send your body on a roller coaster spiraling downward. Not only is this lifestyle not healthy, it will age you more quickly and will likely cause even more health problems in the future. The choice is yours, so choose to be a healthy role model and not a hypocrite.

Here are my top 5 SUPER FOOD SUPPLEMENTS for Fitness Competitors (in no particular order) 1. L-Glutamine & BCAA’s Glutamine is an amino acid found in meats, poultry, fish, protein powders, and beans. You can take it in a supplement form (a white tasteless powder). Research has determined L-Glutamine is important for protein metabolism and it appears to reduce muscle deterioration. It is also beneficial for the lining of the intestines because it helps the healing of your gut (lining of the intestines) -- a vital role for digestive health. BCAA’s (Branched Chain Amino Acids) are a combination of three of the essential amino acids: Leucine, Valine and Isoleucine. The combination of these amino acids makes up approximately one third of skeletal muscle. Some benefits include boosting immune function, increasing recovery and decreasing muscle breakdown. 2. CLA Conjugated Linoleic Acid (CLA) is known for its antioxidant, immune boosting, anticarcinogen and anti-catabolic properties. CLA has been studied for its fat burning capabilities and ability to assist in the retention of lean muscle mass. 3. Sea Vegetables The George Mateljan Foundation is a non-profit organization specializing in providing scientific information about healthy foods. Here’s what the foundations says about sea vegetables: “They offer the broadest range of minerals of any food, containing virtually all the minerals found in the ocean -the same minerals that are found in human blood.” According to the foundation, sea vegetables, especially kelp, are “nature’s richest sources of iodine, which is a component of the thyroid hormones.” These thyroid hormones support the metabolism (which can help you to burn more calories all day long) and therefore can be valuable for people looking to lose weight while supporting their health. Some sea vegetables may also carry anti-inflammatory properties.


4. Bee Pollen Bee pollen contains every known nutrient that your body needs and it is a highly recommended health supplement to “fill in the cracks” when your diet sometimes falls short of the ideal standard. Bee pollen is also advantageous for the immune system and can help your body to cope with stress. Athletes have used bee pollen for centuries to help them increase their energy and endurance. Considering the full spectrum of essential nutrients, it only makes sense that long-term bee pollen supplements would help athletes who deplete their bodies of these necessary nutrients on a regular basis. (Bee Pollen could cause allergic reactions to those with other pollen associated allergies). 5. Vega: Whole Health Optimizer Vega is not only a complete meal replacement, but also an ideal daily health-optimizing supplement. High in fiber, protein and essential fatty acids, Vega is clean and green, containing no animal products, corn, dairy, egg, fillers, gluten, soy, sugar, wheat or yeast. It has no artificial colors, flavors, preservatives or sweeteners and is GMO and pesticide-free.


CHAPTER 11 – Track your progress Tracking your progress is a crucial, yet often overlooked element of the preparation process. It is a system for ensuring the results of your hard work are visible, and appear in a timely fashion. By not tracking, you miss uncovering practices that hinder your progress, and they may not be discovered until it’s too late. By completing bi-weekly tracking records and keeping a detailed log, you will be able to study your progress down to the day. Here is my fool-proof method of ensuring that your goals are met:

1. Keep a daily diary that includes • Food eaten and the time of day • Measurements of food e.g. 1/2 cup of brown rice • Mood at different points of the day • Bowel movements (include if strained, gassy, etc.) • Bloating • Energy level • Moments of feeling great • Weight loss • Water consumption • Menstruation details (women) • Workout pattern but not an elaborate recollection – those details can go in another diary. An example: 7am 45 min cardio – intense/ 4:30pm Legs – heavy day • Be sure to number the beginning of each new week in a countdown to the show, example: 5 weeks out, 4 weeks out, 3 weeks out, etc. *By doing this you can look for consistencies, for example bloating after eating a certain food on a consistent basis. Stick to the things that make you look and feel good, and investigate into the things that do the opposite. Doing this will also help you to create a future road-map of what worked and what did not for your future competitions.

Make things easier by keeping a legend of short forms and symbols My own examples: • cream of brown rice – CBR • bowel movement - ** • Low energy ↓E • High energy ↑E 2. Take a photo of yourself every two weeks. Print the image and tape it inside your diary as part of the progress report.

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Share this information with your trainer/ nutritionist so that as a team you can ensure that you are meeting your target goals. If you are going through the competition preparation alone, you can use this plan as a tracking device. Take a look at the days where you felt heavy, tired, fat vs. the days where you felt lighter, energetic and lean. Contemplate what you ate. Stick more closely to the foods that make you feel good. This tracking system will not only help you for the show, but for the rest of your life. You’ll be able to detect trends in your moods as they relate to foods. We all have minor allergies to certain foods which will cause headaches, acne, a bloated tummy and in some cases, disease. Tracking your food will help you realize which foods work best in your system. The trick is to be aware of your body and provide what is best for it. If you fail to plan, you plan to fail.


CHAPTER 12 – Choosing your costume Each federation will have different rules as far as costumes for each round, so be sure to go the appropriate federation website and look up what is appropriate. I would like to address the WOW factor.

BIKINI/ POSING SUIT Color • You know that color you wear on occasion which prompts people to compliment you? Well whatever it is, that is the color that you should wear for your suit. Keep in mind that stage lights are bright and will wash out the brightness by a few shades, so go two to three shades brighter than what you see in natural lighting. This strategy will get you the effect that you want on stage. Cut • The bikini top. Most girls get their suits custom designed. If you have larger breasts, the triangle top looks best. If your breasts are smaller, the bra-type cut is a better look. • To pad or not to pad. This decision is really up to you. This does not affect the judges’ decision. The only reason you may want to pad would be if you have a very large rear end and a very flat chest and would like to create better symmetry. Padding is not necessary, it is a personal choice. If you decide to pad, I would highly recommend having it sewn into your suit. I have seen many women with padding protruding or falling out of their suit, which is distracting for the judges and embarrassing for the women involved. • Bottoms for women: Beware of granny-panty bottoms. Stick to a more pleasing shape with a smaller bottom, which would compliment your figure. Do not wear a thong. Not only are thongs not allowed in most competitions, they reduce the sophistication of the entire show and can have an adverse effect on competitors wearing them. A more pleasing cut will cover about 1/4 of your glutes. If you have cellulite on your glute area, you may want to cover more. • Bottoms for men: For men’s symmetry, fitness model shorts should show the body – that’s the priority. Do not come on to the stage in baggy shorts; this will cover all of your hard work and most likely place you in the bottom five regardless of potential. Choose bottoms similar to the Calvin Klein fitted underwear shorts, but DO NOT wear your underwear on stage. I have seen this happen too many times where the judges always get a giggle out of it, but really it’s not very professional to appear on stage in your ‘draws’.


Texture This is another personal decision. People use anything from swimsuit material, stretchy velvet, iridescent stretch material, etc. Choose something that you love and will boost your confidence on stage. All that Glitters • Glitter, rhinestones and Swarovski Crystals are popular on swimwear geared for the show. These features can make a nice suit become fantastic and draw the judges’ eyes to you repeatedly. More important than the actual crystals is finding that a person who can professionally bead the costume. Do your research in this area and be sure to choose someone who really knows what to do and how to do it. SPORTSWEAR Why should you incorporate a theme? • As a judge, I have always loved seeing the creativity that a themed costume brings to the stage. I feel like it brings out more of the athlete’s personality than just a plain pair of shorts and a sports bra. • With a theme, you can add a prop. The props give the athletes something to play with which can be fun and add to the athlete’s stage presence scores. Not all federations allow themes so be sure to ask first. Don’t let the theme take over! • Remember that the most important thing is the body. Do not get overly excited about the theme to the point where you are covering up too much of your body. Be sure that your costume accentuates your shape and makes you look amazing. Here are some theme ideas • Racecar driver • Sexy nurse • Baker • Cartoon character • Superhero • Army girl/guy • Cowboy/Cowgirl • Lara Croft • Wonder Woman • Superman • Pussycat Doll • Fireman • Statue • Fairy • Soccer Player • Victoria Secret Angel Model • Ballerina

• Baseball Player • Football Player • Hockey Player • Rugby Player • Sprinter • Swimmer • Figure Skater • Butterfly • Hula Girl • Carnival guy or girl • Ninja • Roller Girl • Baker • Chef • Track Runner/ Sprinter • GI Joe • Construction Worker


BIKINI MODELS • These suits are completely different from fitness model suits. You should not wear your fitness model suit for a bikini model competition. (Men can if they are choosing a basic tight pair of shorts for both, but judges prefer to see you in two different outfits if you are doing more than one category in a competition. • Bikini model suits should be sexy. They do not need to be custom made but they can be if you have an idea that you want to incorporate. • These suits can be low rise or Brazilian (women). They can have patterns, or they can be plain. It doesn’t matter as long as you look sexy in it. Be creative and have fun!


CHAPTER 13 – Choosing the Perfect Shoes for you Please note that rules will vary from federation to federation, so please check with each federation before purchasing your pair of shoes. Federations can be very specific to the type and height of your shoes, so do not overlook doing this research!

HEIGHT The height of the heel depends on the size of your calves. If you have bigger calves, you should wear a higher heel to elongate them, so a heel height of 4.5 – 6 inches will do. If you have very skinny calves you should go shorter by 3.5 – 5 inches. I feel the best heel height that generally looks good on everyone is a 5.5 inch clear shoe with an ankle strap for stability.

COLOR It is best to go with a clear heel for fitness competitions. Why? You want all of the focus to be on your body, not on your feet. The judges only have a short time to judge. You don’t want that attention focused on your feet. Lyzabeth’s shoe comfort tips: • If your toes are hanging over the edge of your shoes, go to a shoe repair store and have them put in small padding where the front of your foot would go. This will make them more comfortable and it eliminates the problem. • If you are slipping when walking, have the heel tip replaced with a rubber or leather tip, instead of the plastic that’s usually attached. Best places to buy shoes: • Online shoe stores • Sex stores • Stores that sell clothing for strippers BIKINI/ SWIMSUIT MODELS Women If you are competing in the bikini category; you can have more fun with shoes selection. Use color, different shapes, heights, bare foot (not recommended, but allowed generally) etc. Keep it sexy, classy and fun. Men Most men don’t wear any shoes for this category, some wear sandals. Be sure to have clean pedicured feet.


CHAPTER 14 - Practicing stage presence and quarter turns Practicing your stage walk should be just as important as your training. Many people wait until right before the show, if at all, to practice this very vital area of preparation and it shows. As a judge, I have watched so many talented athletes arrive on stage in superb shape and to then look like a deer caught in the headlights.

Here are the rules: • Bring your stage shoes to the gym every day and practice walking in them for 10 minutes at the end of every workout session. • Conduct your practice in the shoes that you will be wearing on stage. Don’t wait until the last minute to buy them. • Learn how to walk in your heels. See my stage walk on some of my video blogs at http:// www.youtube.com/lyzabethlopez or join my on-line training where I offer video tutorials on amazing stage presentation’ at http://www.LyzabethLopez.com • Consult the federation that you are competing with for its rules regarding posing and quarter turns. They all vary slightly among the federations. • As silly as it sounds, practice smiling. It’s imperative that you look like you’re having a great time on stage (even if you are scared out of your mind!) • Take your time. What may feel like a million years to you on stage may only be a few seconds. The judges need time to judge you fully so don’t rush on and off the stage. • Make sure the judges see you from all angles. Practice your best angles and before you go on find out where the judges will be sitting. Visualize yourself on stage doing your perfect posing showing the judges all of your best angles with your most natural, beautiful smile. • Look at the judges, but don’t stare at them. A quick friendly glance their way is like a handshake. Staring at them is just plain creepy. • Don’t be trashy. This is a prestigious sport, not a bar–style, best booty contest. Present yourself professionally and treat the sport with respect by acting respectfully. No one wants to see you bend over and show us your ‘woo-ha’, and yes, I have seen this on stage and was not impressed. • MOST IMPORTANTLY – Enjoy yourself on stage. Energy is infectious. If you’re having fun, your positive energy will be spread to each and every person in the audience. Nothing is more beautiful and special than that.


CHAPTER 15 - Hair/ Make-up & Esthetics HAIR Men • Focus on sexy. • Wear a ‘clean cut look’ or a ‘4 o’clock shadow’, whatever looks hot on you. • Do not overdo it. Men that look like they’ve spent too much time on their appearance ironically tend not to look as hot as the man with a bit of rugged, manly charm. It’s just one girl’s opinion… but I think I hear some ladies saying ‘amen’. Women • First and foremost, make sure your roots are done and your hair ‘looks real’ whether it is or not. • Choose from a variety of things you can do. You can add extensions for length, body or color. My personal opinion: please LOSE THE CLIP-ON PONYTAILS. Ladies, you are not fooling anyone. Those ponytails take the focus off of you and on to those silly-looking acrylic wigs hanging from the back of your head. • Make sure that, whatever you have done, it will last for the entire day. • Realize sometimes simple is sexier. • Ensure your hair style represents you and should make you feel hot. • Get some honest opinions from men and women before the big day. Don’t just wing it. I’ve been there, and done that and had a horrible hair day back in 2004. Where were my friends? No one told me how bad I looked, but I do have the pictures to prove it. Don’t make the same mistake. • You don’t have to keep the same hair style for both rounds. If you can change it quickly enough, have a different ‘do’ for each round. Be sure to check with the federation for the timelines before you decide to do this. MAKEUP Makeup artists: Men • The tan that you apply should not go on your neck and face. It is best to use make up on these areas. When the tan product is applied to the face, it tends to be uneven and can make the face look dirty rather than bronzed and sun kissed. A good make up artist can match the color of your body and apply it to your face to make it look like you are a naturally gorgeously bronzed. This is generally a much better option. • Make up artists can be hired in advance or check with the federation if they will have someone on site. • If there is no make up artist available, you can go to the make up counter and explain what you need so that they can choose the appropriate color for you.


Women • Ensure that your makeup artist is aware that your body will be about 10 shades darker than your face. This will assist them in choosing what make up to bring that day. • Do not use tanner on your face, only make up. • Make your eyes pop on stage – fake eye lashes are great for this. My personal favorite is MAC number 7’s. • Confirm that the makeup will last all day through the hot lights and dehydration – another thing to explain to your makeup artist. • Be sure to have powder, eyelash glue, eyeliner and lip gloss on hand at all times for those necessary touch ups if your makeup artist does not stay. Doing your own make-up: • Remember this is nothing like day makeup. The lighting on stage will completely wash you out. You must have proper stage makeup on that accentuates your features. If you do not know how to do this, either hire a makeup artist for the show or take a class with a professional on how to apply stage makeup. Have that person help you purchase all the colors and brushes you’re going to need.


CHAPTER 16 – The Perfect Stage Tan Tanning color for the stage is really a bit of an art form. Every competitor has his/her own formula, so here is mine: How much tan you apply depends on your start-off color. Everyone, and I mean everyone, needs to apply some form of tan color (even if you already have a shade of brown skin naturally). • If you are a level 1 (very pale) – start applying your tan at 3 days out • If you are a level 2 (Light olive) – start applying your tan at 2 days out • If you are a level 3 (light brown) – start applying your tan at 1 day out • If you are level 4 (med/dark brown) – apply your tan the day of the show If using Pro Tan Sun Solutions® products, be sure you have someone very ‘close’ to you apply the color. It must be spread over the naked body so that it gets into all the nooks and crannies (wink). It is easiest to do this in the bathtub to avoid splatter and to keep your house cleaner. The Pro Tan® can be replaced with a spray tan if you don’t have anyone to apply the color for you. This way will also save on some of the mess, though it will cost a bit more. My opinion on applying competition tanners: Do not use the spray nozzle on the bottle. Instead pour a small amount into a shallow cup. Dip a sponge into it and paint the color on to the body. Be sure to squeeze off as much excess solution before applying (a little goes a long way). Next tip: start at the top of the body and work down in small sections. If it runs, you don’t want it to ruin what you already completed.

3 days out TAN: Exfoliate your whole body well. Shower and use a moisturizing shower wash. Do not apply lotion. Apply the first coat of Pro Tan®, let dry naked for at least 30 minutes, and go to bed. I recommend buying dark-colored sheets for your side of the bed to protect your good stuff. Sleep naked with the dark sheet around you. 2 days out TAN: AM - Wake up, shower/rinse (no scrubbing no soap) and apply moisturizing lotion to your whole body. PM - shower but do not exfoliate. Use moisturizing body wash. Towel dry, do not apply lotion, apply 2nd coat of Pro Tan®. Carry out the same drying and sleeping instructions as the day before.


1 day out TAN: AM - Wake up, shower/rinse (no scrubbing no soap) and apply moisturizing lotion to your whole body. PM - shower but do not exfoliate. Use moisturizing body wash. Towel dry, do not apply lotion, apply 3rd coat of Pro Tan®. Carry out the same drying and sleeping instructions as the previous day. Morning of the show TAN: Shower and lightly shave if necessary. Do not exfoliate or apply lotion. Apply competition color (usually a gel or cream form of instant but messy color). Look for a golden brown color and shades geared specifically for fitness competitions. Drugstore brands will not be nearly strong enough. Apply all over the body (except your face). Walk around naked for about an hour for drying time. Have someone help apply the color to your back. Don’t wear socks or tight clothing with seams to the show as they may rub off your tan. Be careful with undergarments as well. Note: Some shows will have a person designated to the athlete who can meet the night before to spray competition tan color dark enough for the show. It’ll be done in one shot. If you are interested, call the federation you are competing with to see if it offers this assistance. Please note that if you sweat a lot (more than average), this may not be the best option for you as it can run and cause streaks with excess sweating.

Special note for the MEN: • All too often as a judge I saw men with a tan everywhere except the hair line around the face, or extremely unnaturally dark faces where they used the body tanner and obviously rubbed it in like moisturizer. This left the face much darker than the body, and to add injury, it was applied unevenly. The end result really just looks dirty with a mix of red and brown. It’s not attractive. Just like the ladies, please purchase or have professionally applied makeup which matches your face to your body. Your face should be one to two shades lighter than your body. If you have brown or dark-brown skin you most likely will not have to put anything on, except moisturizer on your face or a very light coating of the tan product. You might need makeup for evenness, and a glow to match that of your body. What is required will vary from person to person, so please get a second opinion.

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Part 3 Motivation 17. The mindset 18. Creating a support system 19. Staying motivated through the journey


CHAPTER 17 – The Mindset As with any goal, there will be ups and downs, triumphs and setbacks. What separates the champions from the background will come down to motivation and mental discipline. Here are a few ways to stay motivated through your competition journey:

Create a Fitness Competition Vision Board: A vision board (also known as a goal board or dream board) is a powerful way of visually representing your goals. It consists of a bulletin board or poster board with photos, inspirational quotes and drawings of all the things you want to do in your life or want to become. For your fitness competition, try creating your own vision board covered with photos of people and bodies that you aspire to. Put up inspirational quotes, photos of the winners circle and other items that will inspire you. Keep it displayed somewhere that you will see everyday.

Write out your goals for competing: Make a checklist of things you would like to achieve no matter how far-fetched they may seem. It is always best to make categories, for example - one month goal, six month goal, one year goal and five year goal. Write them all out and create an action plan. Add the list to your vision board and refer back to this list at times when you feel down or forget why you are doing this. Inspirational Movies: Watching other people push through and overcome the odds with willpower and determination can really inspire you to do the same. Some great movies include:

INSPIRATIONAL MOVIES Remember the Titans’

Cinderella Man

Rocky

Field of Dreams

The Pursuit of Happiness

Karate Kid

Bend it Like Beckham

The Jackie Robinson Story

Rudy

Hoosiers

Ali

Coach Carter

Cool Runnings

Facing the Giants

We are Marshall

Flying


Inspirational Songs for your MP3 Player: • “I ain’t no joke” - Rakim • “Live your dreams” - Save the Last Dance Soundtrack • “We are the champions remix” - The Roc Family • “Ether” - Nas • “We are the champions” - Queen • “I will survive” - Gloria Gaynor • “Bad Day” - Daniel Powter • “Man in the Mirror” - Michael Jackson • “I can see clearly now” - Johnny Nash • “Lose yourself” - Eminem • “I will survive” - Gloria Gaynor • “I feel good” - James Brown • “Walking on Sunshine” - Katrina and the Waves • “I believe I can fly” - R. Kelly • “Reach” – Gloria Estefan


CHAPTER 18 – Creating a Support System Having a strong support system while prepping for a show is more important than you can imagine! Having people around that will not taunt you with chocolate and cookies, who will do 6am morning cardio with you and will paint you with goopy brown tanning lotion, will mean the world to you once you get started. Here are some things you can do to help create a strong support system:

Family Get your family ready in advance for the changes that you will be making. If you can, get them on board with making new healthy changes by eating healthier along with you. If this is not a possibility, then at least create a plan as to how each person in the house will store, cook and eat food. This could mean making a cupboard with a lock for all the cookies, etc. ‘Out of sight, out of mind’ will be important throughout your training. If you have access to cookies in the cupboard at a time of weakness, it could mean disaster. Make sure that they understand that you will need their support along the way in advance and it could save you from some major fights and fallbacks. Have your family come out to a show with you to see what it’s all about. Ask them to critique you as you go. The more they understand your goal, the easier it will be for them to buy in. Some families will be super supportive, some will not interfere and some will push back. Be prepared for anything and be ready to deal with the road ahead in as positive a mind-set as you can.

Friends It is a good idea to let your friends know in advance what you have planned. If could mean that they may need to work a little harder to be able to hang out with you, but it could be a fun adventure for them. Whereas you may have gone out to eat or drink together in the past, instead, invite them to a hot yoga class followed by a healthy restaurant and pedicures. They may find that they enjoy this new type of outing. The main thing is that you do your best to still include them in your life, but just create new and healthy ways to hang out together. Do not let anyone get in the way of your goals. Remember that oftentimes misery loves company. Friends may taunt you with cookies and alcohol, saying “you look so good, you deserve a day off”… don’t take the bait! Instead lead by example and either bring your own food or opt for a healthier choice when go out with them. It may be difficult at first, but once they see that this is your new lifestyle, the resistance will lessen or disappear altogether as they get used to it. Hopefully you will inspire them to follow suit and start to follow a new healthy lifestyle as well. Stay strong and do not cut your friends out of your life.


New Fitness Friends Many people would assume that the fitness modeling industry would be a catty, unfriendly environment, but it is quite the opposite. Some of my closest friends were made backstage at shows and during prep training at the gym. These are people that you will meet that are going through the same trials and tribulations that you are. They are people that you can call on for support, ask questions and share a room with to save money at the show. These new friends will make the shows 100 times more fun than if you went it alone, so look for people who are training for the same shows as you or are training in your area. These people will make a huge difference in your training and fun factor.


CHAPTER 19 – What keeps me motivated and advice from Fitness Competitors Many people ask me what keeps me motivated as I prepare for a show. For me, I love the preparation phase; watching my body change, pushing myself harder than I thought I could, watching my weights increase, knowing that I’ve given my training my 100%, knowing that I am helping to motivate new athletes and no matter how I place, knowing that I gave 110% and that the rest is up to the judges. I can feel proud of what I did and have no regrets!

Here is one of the quotes that helps to motivate me pre-show “Every-time you’re not training, your competition is!” Every time I felt like skipping a session, I pictured the other girls at the gym hammering away, and off to the gym I went! Advice from Fitness Competitors To provide some further advice on how you can stay focused on your journey, I have asked a few my clients who are all seasoned fitness competitors to share their insights on how they stay motivated when preparing for a show and their advice for new competitor. “An athlete is a competitor with themselves. My motivation came from constantly pushing my body, mind and spirit beyond its own expectations and seeing how far the results would get me. Everyday was a challenge with the day before and the show date was the final conclusion on how far I had surpassed myself. Be sure to be in a very secure, realistic and healthy frame of mind before you start the path. Then commit. And don’t look back. How you deal with your ups and downs will be tests on how committed you were and your state of mind.” – Gule Sheikh

What keeps me motivated are my friends, especially those that are competing right along with me. Plus it doesn’t hurt when you also have a photo of your competition outfit! That’s another motivator right there! The best advice I would give to a new competitor is to enjoy the competition. We can get so caught up in the preparation of everything that we tend to forget that we worked so hard for it and it should be an enjoyable moment. So have fun! – Malisa Bartholomew

What keeps me motivated is my vision board and picturing other competitors bodies and them in the gym! A little healthy competition! My advice for a new competitor is to do tons of research. Buy the magazines (wide spectrum - Oxygen, Muscle Fitness Hers, Fitness RX, even flip through Flex, Reps, etc and their contest sections). Watch bodybuilding.com videos for exercises. Youtube contests so you can watch stage presence. Get a trainer in your corner to push you hard and someone who


can monitor your diet. Take a stage presence class and facebook competitors and their pictures so you can get an idea of poses and suits! - Robyn Baldwin

I track my progress with photos and videos. I post them on my Facebook page to motivate myself and my friends. You will be surprised how much more you will achieve with your friends cheering you on.

A tip for a newbie: Throw away all of the unhealthy food in your fridge, pantry and cupboards and replace them with clean-eating alternatives. If my pantry is filled with cookies, candy and salty snacks, then I will eventually eat it during a moment of weakness. Out of sight, out of mind! - Sara Solomon

Competing will test your mental toughness as much as it will push you physically. One of the keys to success during your prep and after is to have a supportive network of individuals that you can turn to for advice, support and motivation. Whether it is a personal trainer or seeking advice from other experienced competitors I have benefited greatly from having a mentorship team that I can approach for extra encouragement or to seek advice. Having individuals that you trust in your corner definitely makes the experience more rewarding and helps to alleviate any stress in the final weeks leading up to show. - Chivon John


Part 4 Showtime 20. What to bring to the show - Checklist 21. The day of the show – What to expect 22. Backstage Etiquette 23. On stage: What the judges really look 24. Fitness Competitors: The fitness routine


CHAPTER 20 - What to bring to the show: A checklist Always pack your bag the day before and not the day of the show. The day of the show should be as stress free as possible. All of your food and packing should already be done so that all you have left to do is apply your tan, get dressed and go. Here is my comprehensive list of what to bring to the show. Your list may vary slightly so add or omit what you like, but this guide will provide a good start:


SHOW CHECKLIST Beauty Supplies

Pam® or other spray sheen Tan lotion Fake lashes Extra lash glue Powder for shine Makeup kit even if you have a makeup stylist Hair brush, comb Hair styling products/equipment Hair pieces Clothing

Bras, underwear if necessary for outfits A robe A loose warm-up suit (in a dark color) Flip flops (to prevent messing up your tan) Accessories Props (if you are using any) All competing outfits All competing shoes A WOW outfit to walk around in if there is extra time. (Often there are magazine editors, heads of supplement companies, etc. in attendance. You will want to look your best at all times.)

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SHOW CHECKLIST Food

Water Food and snacks in a cooler Pump up food (some type of simple sugar to pump up your muscles before hitting the stage) Utensils After-the-show treat Other

Mirror (there is usually one, maybe two mirrors, for everyone to share so bring your own) mp3 player Resistance bands (to pump up before you go on stage – the bodybuilders usually are on most of the pump-up equipment) Money Tide® stick to remove any stains Towel Safety pins A pillow (could be a long time between rounds) Cab fare and cell phone Camera & charger (you’ll want to capture the memories) Sewing kit Bikini bite (or other booty-clinging adhesive) A gym bag with a secured lock (I’ve seen cases of items stolen from backstage. It will put a damper on your whole day if that happens. Think ahead and be safe) Competition card, business cards, photos (Always be ready to network) Show information – ‘stage number’ button, itinerary, directions, etc. Moral support (friends, family, etc.) A positive attitude


COMPETING OUT OF TOWN Special Notes Before Departing

Check if your hotel room will have a fridge, or access to an oven, if not prepare yourself appropriately Determine if your hotel has a gym Find out the proximity of the show from the hotel Bring dark sheets and towels with you or be prepared to pay the security fee for ruining their sheets and towels from your tan Rent a car if necessary Realize when choosing props that you have to get them across the border Be sure to factor in the athlete meeting that usually occurs the night before the show before booking your flight/hotel. Carry your passport Exchange your money ahead of time if necessary Prepare yourself for the time change, if applicable


CHAPTER 21 - The day of the show: What to expect pre-show 1. Arrive at the show 2. Head to registration to find out all the necessary information not covered at the athletes’ meeting the day before 3. Attend the show in dark colored, loose-fitting sweats with no socks or underwear to avoid tan lines 4. Know the air will have a funny smell. It’s the mix of tan lotion and Pam® cooking spray 5. Get to the backstage area 6. Find out where to put your belongings 7. Find out where the restrooms are 8. Find out where the mirrors are 9. Find out where the pump up area is 10. Find out where the judges will be sitting in relation to the stage 11. Find out if you can take a quick walk on the stage as you generally don’t get a practice walk 12. Find out where your friends/family will be sitting if they arrived early like you. This allows you to look their way for moral support when you’re on stage 13. Find out where the power outlets are if you need them (for example, to plug in your curing iron) 14. Find out when you go on stage and what outfit is to be worn first 15. Find out if there is any opening number 16. Find out where the photographer will be stationed to ensure you give offer some good poses on stage 17. Practice your walk or lie down on your pillow with your feet up and relax 18. Eat your pump up food and begin to pump. When it’s time, change into your first outfit (about 10-15 minutes before stage time)


CHAPTER 22 – Backstage etiquette There are many written and unwritten etiquette rules about the back-stage area. It is best that you find this out in advance. Here are some things to think about: • Are you allowed to bring your hair, makeup stylist, and/or trainer backstage? • Are there outlets that you can use for curling irons etc.? • Bring a secured lock for your bag. • Bring resistance bands or other pump up equipment even if something is provided. • If there is a mirror there, don’t monopolize it. • Bring your pump up food but don’t be surprised if people ask you to share it. If you’re not one to share, eat it away from people or bring enough for other people. If you leave it on a table, don’t be surprised if you witness it getting eaten. Strange, but true. • Feel free to bring an mp3 player with some soothing or energizing music to calm your nerves or pump you up. Whatever works for you. • Use caution. The backstage area is slippery from the oils on the floor and or the plastic protecting the floor. • Get to know your fellow competitors. You might develop some lasting friendships so take that time to bond. • Accept that anyone can walk in while you’re changing; it’s not a very private area. If you require privacy, use a bathroom, (but don’t miss your call time!) • Bring a camera to snap some photos backstage while between rounds backstage. These moments can lead to some memorable photos. • You could be waiting a long time so bring a big pillow and a towel on which to lie down.


CHAPTER 23 – On stage: What are the judges really looking for and how to improve your score Now for the million-dollar question: What are the judges really looking for? As a judge and head judge for almost every fitness federation in existence, I know and will share this vital information with you, no holds barred. Your overall package: This is someone who has paid attention to every single detail from the physique, esthetics, stage presence, costume, makeup, etc. Now, let’s break it down: What’s in a name? Remember the name of the competition is “Fitness Model”. To elaborate: They are looking for a fitness role model. This is someone who has the look that exemplifies a health & fitness lifestyle and can best represent a fitness company, product or magazine. (No where in this name does it imply that they are looking for the most cut up person on stage), they are looking for a full package. The costume: Judges are looking for a costume that primarily makes your body look great and shows off your physique to your best ability. This is not a fashion show and you are not judged on how fashionable you are. It’s all about being fit creating that “wow” factor. Make sure your costume flatters you and gets you noticed. It is also a great chance to show your personality and play up your stage presence. Stage Presence: The judges are looking for someone who appears comfortable on stage, as if they are having fun. It should look effortless. If you’re straining and feel uncomfortable, the judges will pick up on that discomfort and it will be reflected in your score. Your walk should display your personality, with vivaciousness and charisma. It should not be lewd or arrogant. You would be shocked at some of the things that I’ve seen: women squeezing their breasts or turning around and bending over not to mention guys thrusting their pelvises at us. The list goes on, and no one is impressed by this behavior. It is NOT what judges look for. Women: Judges don’t want to see any flexing (even if you are). The point is to present yourself as being relaxed, showing your confidence and personality throughout the entire stage walk. You may actually be flexing at times, but it should be done in a way so the judges/audience are not aware of this.


Men: Some flexing here and there can be done in a suave, athletic or classy way. Just keep in mind that this is not a bodybuilding competition. Please don’t do a full bodybuilding posing routine in your walkout with strained flexing faces. Just present your athletic conditioning with personality and confidence. Timing: As a judge, I’ve seen so many men and women, who obviously spent months sweating it out at the gym on restrictive diets, come on and off the stage before I could even lift up my pen. If you do not remain on the stage for an adequate amount of time, the judges can’t do their job and judge you. The best way to ensure the stage time is long enough is to count one – 1 thousand, 2 – one thousand, 3 – one thousand in your head at each corner of the stage that you get to ensure that you spend three seconds on each of the designated marks of the stage (usually center stage, stage left and stage right), Throughout your practicing, you will be able to gauge just how long these pauses are and eventually can stop counting. You don’t want to be counting on stage. Judges can tell and you want to look natural and be able to focus on having fun and connecting to the crowd. The physique: The most important component to concentrate on when building your physique is symmetry. Big or small, tall or short, this is the most important aspect. Next, the judges are looking for well-shaped muscle that does not look over dehydrated or striated. Remember, they are looking for a fitness role model so you can not look scary. You should appear fit, shapely, lean, sexy and healthy! Leanness: Fitness Models: It is important that you are lean enough that muscle definition in evident, but not so lean that striations are viewable. Bikini/Swimsuit Model: Lean sexy curves are important here. You should have enough body fat to still have your curves. A bit of ab and leg definition can look nice, but be careful not to get too lean. If a full six pack and capped shoulders are starting to show, you are probably getting too lean and/ or muscular for this category. Esthetics: Again, this is not a contest of who has the best sense of style. Esthetics is about completing the package. Is your tan a proper color and even in a manner that reveals your physique in the best light? Do your features stand out in a pleasing way? Does your hair complement your look and is it healthy and well cared for? You are trying to bring your ‘best you’ to the stage and esthetics is the icing on the cake to finish it off. Don’t skip this crucial part of a fitness model competition.


Remember that this is a subjective competition. It may be a better idea to stick to looks that are more universally appreciated. You may score big doing something completely different, but, it is a risk. Some judges may appreciate a super bright red lip, while others may dislike it and reduce your score because of it. Again, remember, it is subjective, so really think about each area of your presentation and how a variety of people will respond to your choices.


CHAPTER 24 – Fitness Competitors (with a fitness routine) As an origional PRO Level ‘Fitness Competitor’, I could not write this book without adding at least a small section for my fellow Fitness Girls. Here are some notes to get you ready for a fitness competition:

Music: Before you choose your music, it’s best to choose a theme. Once you’ve done this, you can choose your music based on that theme. The music should reflect your personality, so choose songs you enjoy but don’t fall into the trap of selecting something that only you know. The audience should be engaged, and the judges tapping their feet. Choose something you like, but that others can relate to as well. One thing I do is compile several songs I’m thinking of on a CD and take it to work. I play all of the songs for my co-workers (they have diverse music likes and dislikes). I’ll then write down their reactions to the songs. This method provides excellent feedback. Select roughly three songs to mix together and look for some fun sound effects to throw in. Once you’ve got your list and hopefully a theme, it’s time to visit a music specialist. This person will put your songs together professionally, add sound effects and hand you back a copy on CD (always get extra copies). If you are competing in fitness, make sure your music is upbeat because slow music will not work in fitness. Choreography: In any routine, show your talent. Trying to do complicated dance steps or gymnastics, when you’ve never done either, is not recommended. (I won’t say it’s impossible. Monica Brant and Silvia Tremblay both learned gymnastics as adults, but this takes major discipline and years of hard work). My advice would be to use your own skills to impress the crowd. Whether it’s skipping rope, martial arts, belly dancing or ballet - whatever your skill is - this is what you want to present in your routine. If you’re skilled at something, use it to your advantage. It is highly recommended to have choreographer. Your routine is equally as important as your physique, (and I know you’ll be spending a large amount of time and money on that).


Don’t neglect your routine. When choosing a choreographer, it is recommended that you find someone who has experience with your type of event. You want someone who can work on your posing (bodybuilding/ figure) or fitness routine moves (i.e. push-ups, fly jacks, etc.) Make sure that whoever is teaching you these gymnastic moves has some form of certification and/or training. Before your consultation with potential choreographers, have with a list of questions prepared. Ask about references. Have they choreographed for other competitors? Have they competed themselves? What certifications do they have? If you will be doing dance, observe their dance styles; what do they specialize in: jazz, hip hop, ballet? Is that what you want? Begin for a search for a choreographer before hitting your three-month out mark. Start your routine at least three months out from the competition. If you have never competed before, you may want to start even earlier.

Props/ Themes: Your routine must stand out. The audience and judges will be seeing many, many routines throughout any show. You must leave a lasting impression on them and a theme is an effective way to do this. Find a theme that you like, for example: ‘Wonder Woman’. Your costume could be the Wonder Woman outfit with music from the character’s television series. Your prop could be the cape, used in your dance section. This type of idea will tie your routine together nicely and makes it that much more interesting. Costumes: Spend time on your costume and get it professionally made if you can afford it. If you go that route, keep in mind that by show time, you should be significantly smaller than you are now. Get the costume made accordingly. Be flashy, use glitter, sequins, bright colors, props, such as: canes, hats, umbrellas, etc. Make sure that your costume matches your chosen theme. Practice your routine in costume before the show. Make sure it stays on and use Bikini Bite® or other adhesives, if needed.


Part 5 After the Show 25. What to expect after the show 26. How to use the off season to improve for your next show

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CHAPTER 25 – What to expect after the show You did it! You trained your butt off and reaped the rewards of a great show. No matter how you placed or what happened at the show, send the federation a thank you note specifying what you liked about the show. Contact and thank anyone else that you met and deserved your gratitude along the way. This is a very small industry and it is time to start networking.

CONGRATULATIONS!!! After the show, regardless of your placing, you will likely feel great about your new body and will feel that you deserve to indulge in all the foods that have been cut out of your life for the last few months. You will likely all of a sudden want to eat things that you are not even hungry for, but will eat them because you can… this will only cause discomfort, bloating, gas, and rapid fast weight gain! Here is a better idea. Allow yourself a cheat meal on foods that you enjoy. Don’t eat past fullness as your stomach has shrunk which is not necessarily a bad thing. It means that you will be less hungry and more able to maintain something close to your one month out shape. If you go crazy and re-stretch your stomach for even a week, it could cause you to go into a mildly depressed state and begin a yo-yo diet effect. It is best to adopt a new way of eating and not go crazy after the show. Instead try to maintain what you look liked one month out of the show. Please know that it is close to impossible to maintain the shape that you achieved for show day. Please do not beat yourself up for not being able to maintain this shape, be happy with your one month out shape. This is an achievable goal with hard work and discipline that will allow you to stay in shape for photo shoot, to feel good about your body, and to become the fitness role model that every fitness competitor truly is. A great way to maintain your shape is to go back to the three-month out of the show eating plan provided in the book and continue to train five times a week once a day. Keep your water high and ensure rest is included in your training plan. Enjoy what you’re doing, feel good and give thanks. This is a great way to ensure good body, mind and soul connection.


CHAPTER 26 - How to use the off-season to get better for your next show Many athletes use the off-season as an excuse to eat, drink and be merry until competition season comes along once again. This type of thinking can be very dangerous to your health. The reason for this is it causes yo-yo dieting causing your body to go up and down the scale a few times a year. This is known to actually be harder on your heart than being obese! This is just one of many reasons that this is not a good idea. Some other issues with this line of thinking include the fact that you will not be ready for photo shoot opportunities should they come along and you will not be acting as the positive fitness role model that you have become by stepping on stage. I remember back in 1998 when I first started competing, I watched a show on television and was in awe of the beautiful bodies that I saw. Later that year, I went to a show to watch an event and the winner of the show that I had watched on television was there handing out awards. She had gained what looked like 30-40 lbs and was not only not in shape, but looked obese! I was in shock that one of the girls I had been so impressed with did not really look that way… I saw her compete again on television later that year, and once again, she looked remarkable. At that time I made a promise to myself to figure out a way to train and to always stay within 10 lbs of my stage shape not only for my health, but for people who may be following my training. I would never want someone to be let down by me the way that this athlete let me down. Here is what I came up with: The off-season is a great time re-evaluate your physique, training and goals and to create a plan to come back even better.

Here’s how to do it: 1. For one week after the show, have a maximum of one cheat-meal (not cheat day) per day. At the end of the week, you go right back to your healthy eating schedule. The eating plan included in this book with work nicely. You can continue to have one cheat meal per week if you like, but don’t force it if you don’t really need it. Your goal is to make this new style of eating a new way of life that you enjoy and feel good about. Don’t think about what you are not having, but rather, how good you look and feel! 2. Evaluate your physique: You may want to order a judges report or show some of your stage photos to a few different people in the fitness industry that you trust to help you to evaluate which areas need more work. For example – bringing more size to the shoulders to balance off the hips, etc. You are looking for optimal symmetry and a healthy leanness. 3. Chose your future shows and physically write out a plan of attack to come to this show at your best. Get excited about it. Choose your costumes, training schedule, trainers, team etc. Make it something fun and achievable. 4. Put your plan into action. An achievable well thought-out plan will make the second show that much more fun. You will have the knowledge and practice behind you, now it will be your time to go after and achieve your goals. Remember, “The only limitations we have, are the ones we put on ourselves”. Now go get it!


Final Note This book was written with the intention of helping athletes realize that with a little time, determination and dedication, that they can compete naturally and showcase a physique that they can be proud of. This is not only because they did it naturally, but because they are putting the ‘health aspect’ back into fitness competitions, and acting as ‘true fitness role models’. All the best with your training and fitness competitions. Lyzabeth Lopez xoxo


MASTER CHECKLIST Choose a federation. Choose your category/categories. Assess how long it will take you to get ready (Chapter 3). Choose a target show. Read and understand the rules of your Federation/show. Sign up for the Federation’s newsletter/ website/ FaceBook group/ forum, or other affiliated social networks. Decide if you will hire a trainer or go it alone (Chapter 5). If hiring a trainer, find the right one. Decide on a costume designer (Fitness Model or Fitness Categories). Have your first meeting with the costume designer. Determine if you will create your own nutrition plan or hire a nutritionist (Chapter 7). If hiring a nutritionist, find the right one. Decide on a costume designer. Have your first meeting with the costume designer. Attend the first fitting with your costume designer. Pick up all costumes you’re set to wear. Hire a makeup artist or pay for a ‘How-To’ self-application session with a professional. Conduct a trial makeup application (if you feel it’s necessary). Decide on hair styles and hair accessories, or hire a hair stylist and book your appointment. Order your tanning lotion as soon as you decide to compete. (I have seen it take months for the product to arrive, particularly if it’s out of stock. Buy shoes right away and begin practicing your walk in them. Register to compete in the show (try to catch the early bird registration if the federation offers it). Book a photo shoot for the same week as your show. Pack your bag for the show. Find out all registration details, meetings, etc.


Lyzabeth e Book Webfinal (1)

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