Ten Pro Tips! Featuring IPL Bikini Pros Kristen Davis, Kali Bates, Celia Kooistra, Tunde Milstein & Stephanie Contreras
Michael Brooks Photography
Oh boy! In this sport, everything impacts one another. If I simply had to think of two critical tips I would say the following have helped me stay grounded and trust the process.
#1 CREATE A ROUTINE that works for you and make sure it includes personal development. And stick to it! I had my regimen down. Every morning I would set a timer for 15-20 minutes and either read a few pages of a good book or turn motivation videos on during fasted cardio. Mondays and Fridays I knew those were my meal prep days. I had my schedule written out on what days I was working out what body parts. It takes time to plan out but once you have it, failure is not an option.
#2 TAKE YOUR PROGRESS PICS, WEEKLY and share them. This was a huge part of my journey. When you look back and see where you started, it ignites that fire again. You also never know who you are inspiring when you share your journey. That alone will make the process fun and exciting when you have friends and family cheering you on. This sport is a reflection of your hard work and consistency. Show it off!
- 2019 IPL APEX IV: Pro Bikini 3rd, Fitness Angels Open 1st & Pro Card
- 2019 IPL FLORIDA PRO/AM: Pro Bikini 2nd, Fitness Angels Open 2nd
- 2019 IPL SUNSHINE STATE CHAMPIONSHIP: Bikini Novice 1st, Bikini Open 1st & Pro Card
One of the most critical tips I could give about competing in Bikini Divisions is that…
#3 SUCCESS REQUIRES SACRIFICE. Consistency is key, and to be consistent with a meal plan and gym routine, you may miss out on events, fun foods/dinners or parties. You will be tempted to skip a gym day or have a cheat meal. Also, not everyone will understand your goals and that is challenging in itself. But the commitment you put into your prep determines what you will get out of it. Nothing more, nothing less. Set your goals high and put in the daily work to achieve them. You can do it!
#4 PRACTICING YOUR POSING AND STAGE PRESENCE IS CRUCIAL. So many competitors put this on the back burner because it may look fairly simple to stand on stage in heels. I’m here to tell you, it’s not! You have a minimal amount of time on stage to display what you’ve worked extremely hard for. Make sure you showcase it properly. Spend at least 20 minutes a day on your posing and T-walk, in heels, after your workout when you’re already exhausted. This will train your body to hold each pose even when your muscles are tired. Have fun with it! Be sassy and let the judges see your personality.
- 2019 IPL FLORIDA PRO/AM: Bikini Open 1st & Pro Card, Fitness Angels Open 1st & Pro Card
The two most crucial pieces of advise I can give would be posing practice and patience.
#5 POSING PRACTICE is an absolute must. No matter how many times you’ve been on stage you absolutely have to practice, practice, practice!!! When you practice correctly it should feel like you just worked out very hard.
#6 PATIENCE. The day of competition is a long day. From early morning touch-up tan, hair and makeup to pre-judging and final show all while sticking to your restricted meal plan and working hard to bring the best you on that stage.
- 2019 4TH ANNUAL IPL WEST COAST PRO/AM: Bikini Masters 40+ 1st & Pro Card, Fitness Angels Masters 40+ 1st & Pro Card, Women’s Sports Model Masters 40+ 1st & Pro Card, Pro Women’s Sports Model 1st, Evening Gown Masters 40+ 1st & Pro Card, Pro Evening Gown 1st
#7 KEEP CONTROL OF YOUR EATING. We all know the importance. Specifically, counting your macronutrients: proteins, carbs, fats. What many people don’t pay enough attention to is micronutrients, which are essential to feeding your body on a cellular level. I highly recommend seeing a nutritional specialist that can recommend the micro nutrition that will suit your individual needs. At minimum, take a good, high quality multivitamin from a reputable source. If you are using Herbalife nutritional products, there are many choices of shakes and supplements that will provide you with quality micronutrients.
#8 NURTURE THE MOST IMPORTANT RELATIONSHIP, THE RELATIONSHIP WITH YOURSELF. More specifically, your mind and body connection. Making it to the stage requires not only commitment, self-love and discipline, but also the strength to break out of old habits, and out of your comfort zone. Staying focused for many weeks of prep is very hard. We all experience setbacks. This is when I use a technique called the “5 second countdown”. When you feel a hesitation to do something that you are supposed to do, such as morning cardio, or getting to the gym, count backwards from 5 and move. Get up and go! When you count backwards, your brain knows something is supposed to happen. Use the 5 second countdown as a replacement for bad habits, and to overcome procrastination.
- 2019 IPL FLORIDA PRO/AM: Pro Masters Bikini 2nd, Pro Bikini 3rd, Fitness Angels Masters 40+ 1st & Pro Card, Fitness Angels Open 3rd
- 2019 IPL SUNSHINE STATE CHAMPIONSHIP: Evening Gown Masters 40+ 1st & Pro Card
#9 FIND THE RIGHT PLAN AND FOLLOW IT! If you want to learn to make a million dollars you would ask a millionaire, right? Well, I would say to look a little further…who was the millionaire’s teacher? That’s the person you want guiding you! Thanks TEAM HWD!!!
#10 SUPPLEMENTATION! During my successful prep, when I went Pro, I learned more about supplements as I shopped at Nutrishop. Their workers are happy to give you knowledge and guide you to the right brands. I used very clean products, nothing that would jeopardize my health. These helped cleanse my body and strengthen it so that I could really go the extra mile in my workouts! Doing a Bikini preparation is a wonderful experience, and as you learn more, your confidence grows. When you win, it’s because of everything you did in your prep to show up as the pro you are! GO PRO!!!
- 2019 4TH ANNUAL SOUTHWEST GRAND PRIX PRO/AM: Pro Bikini 3rd, Fitness Angels Open 1st, Evening Gown Open 1st
- 2019 3RD ANNUAL SOCAL PRO/AM: Bikini Open Class A 1st & Pro Card, Women’s Sports Model Open Class A 1st & Pro Card, Evening Gown Open 4th