A critical component for bikini contest prep is the food. It’s a super strict diet, but it’s also a lot of food. I’m never hungry, eating 5 meals a day,...
If you’ve always wanted to hit the stage in a bikini or figure competition, this is your time. Our comprehensive plan includes the Workout Plan, this nutrition plan, and motivational tips to help you get a winning physique in just 12 weeks. Give it a try—even if you’re not ready for the spotlight, you’re guaranteed […]
Are you interested in doing a Fitness Competition? Learn how I set up my Bikini Competition Diet and Workouts, what I did for Peak Week and more!
If you’ve always wanted to hit the stage in a bikini or figure competition, this is your time. Our comprehensive plan includes the Workout Plan, this nutrition plan, and motivational tips to help you get a winning physique in just 12 weeks. Give it a try—even if you’re not ready for the spotlight, you’re guaranteed […]
The diet, workout, and the little things I did to prep for a bikini competition without a coach. "Die with memories, not dreams".
The diet, workout, and the little things I did to prep for a bikini competition without a coach. "Die with memories, not dreams".
Reverse Dieting: Corina Nielsen- Live Fit
When you see those fitness bikini models you probably wonder how they eat and train? Learn in this article exactly how to prep for your own competition!
Combining the words "muscle" and "vegan" into one headline may seem like a bit of an oxymoron to some people.For the past several decades, we've been told that the only way to grow strong is to eat our eggs, drink our milk, and eat our meat.
Are you trying to get rid of your upper arm flab fat? These arm toning exercises will help you get rid of those flabby arms.
Eating like a bikini competitor means eating clean, whole foods and working out. It's not about starving yourself, but about understanding what foods work best for your body.
The diet, workout, and the little things I did to prep for a bikini competition without a coach. "Die with memories, not dreams".
The diet, workout, and the little things I did to prep for a bikini competition without a coach. "Die with memories, not dreams".
Eating like a bikini competitor means eating clean, whole foods and working out. It's not about starving yourself, but about understanding what foods work best for your body.
Resistance band exercises activate target muscles surprisingly well. Here is how resistance band exercises compare to free weight exercises.
Female bodybuilding prep is a rigorous, intense, and time-consuming process. This article will go over the training, nutrition, and lifestyle aspects of female bodybuilding. How to get fit for a competition is more than just a 12 week prep to cut and shred fat in order to be competitive. It takes a certain kind of dis
Holiday booked? It's time to get beach body ready so you can feel amazing when you put on that new bikini or swimsuit. Start with our 6 week bikini body workout plan complete with starter diet plan and exercise plans.
Mobility and flexibility FTW.
If you incorporate these Tai Chi exercises for seniors into your morning routine, just like brushing your teeth, it will become a habit over time that will make a major difference in how you feel.
While doing a bikini competition prep you will likely feel like you’re constantly eating. After you sleep, you eat. After you work, you eat. After you workout, you eat. After you relax and watch Netflix, you eat.
When you see those fitness bikini models you probably wonder how they eat and train? Learn in this article exactly how to prep for your own competition!
How did Brooke accomplish a 22 week prep? It wasn’t done off of motivation or thinking about the end goal, it was taking each day as it came. If you truly love a sport, you’ll prep for however long that is needed. Find out how Brooke lost 37 pounds before she was ready to hit the stage and win Second Place overall!
Preparing for a bikini competition can be an exhilarating and empowering journey. It's a process where you challenge yourself, push your limits, and showcase the results of your hard work. While having a coach can provide guidance and support, it is entirely possible to reach your competition goals on your own.
If you're gearing up for a bikini competition and want to achieve a lean and toned physique, you're in the right place! Getting ready for a bikini competition requires discipline, dedication, and hard work, but with the right strategies in place, you can achieve your goals.
Eating like a bikini competitor means eating clean, whole foods and working out. It's not about starving yourself, but about understanding what foods work best for your body.
This zucchini stir fry is made with carrots, bell peppers, tofu, and Asian-inspired seasonings. Easy, healthy, and great for meal prep! Option to make a non-vegan version and serve with shrimp or chicken, instead.
The simple system is all you need for an effective full-body workout
Instead of trying everything to see what works best for you, learn the 9 rules of getting lean to make sure you’re on the right track at all times
What body fat percentage do you need to to see your abs? There's a range, but ab definition starts at around 24 percent body fat for women and 17 for men.
The clean recipes in this two-week budget-friendly meal plan can help you break through those plateaus without money woes.
HOW I Won my Pro Card as a VEGAN!I am a Pro NFF bikini competitor and NPC Nationally qualified athlete. I did it all while being vegan. I'm not going to tell you that my diet is the best diet in the world and it might not be the best for everybody. I'm only going to share my experience with a healthy and compassionate lifestyle.WHY VEGAN?? I am Vegan for everything. I choose to live compassionately for the animals, for the environment, and for my health. Veganism is much more than a diet. It is a philosophy, a system of values, and a way of life.I fell in love with the sport of bodybuilding a few years ago and I wanted to compete to demonstrate what the body is capable of on a plant-based diet. I want to break the myths that vegans are weak and can't build muscle. I'm living proof that it is possible to be a successful bikini athlete while living a vegan lifestyle! Before I went vegan, I suffered from hypoglycemia, severe acne, and extreme fatigue. Within a year of going vegan, I was thriving and free from all my illnesses! This life-altering event inspired me to show others the benefits of a healthy diet and lifestyle. I want to share everything I have learned because I believe in veganism and the positive impact my choices have on my health, the environment, and the welfare of animals. Since January 2017 I have competed in three shows placing top 2 in all of them. March: NFF Overall Bikini Novice winner and Second place Bikini Open April: NPC Second place Bikini Open and Nationally Qualified June: NFF Overall Bikini Open Winner and Pro card winnerAll of these results have been in my first year of competing. I firmly believe that I did not succeed IN SPITE OF my vegan diet. I succeeded BECAUSE of my vegan diet. I never felt that being vegan would hold me back from my dreams and aspirations. In fact, I fell that this lifestyle has given me a purpose and allowed me to help others and inspire change. During prep I focused on eating a whole foods plant-based diet, except for condiments, protein powder, and a few packaged items. Top benefits of a vegan prep:1. Recovery and energy: When consuming a vegan diet, you will notice a difference because your body digests plant foods much easier than animal products. This means that the energy that was once spent digesting food is now spent on something else, like healing muscles. This helped me recover faster and make the best of my workouts. Prep is hard on the body no matter what type of diet you are on, but I noticed many people telling me that I always looked happy and energetic. I'm going to admit I did have my low days because I'm human, but in a six-month prep I can count the low days on one hand. I attribute my positive mood and energy to my plant-based diet. 2. Volume: You can eat a tremendous volume of food on a vegan diet!! Plant-based foods are much lower in calories so you can eat more of them. This helped immensely while getting closer to my shows. People are always amazed by the amount of food I eat. I already mentioned that plant foods digest easier so even though I'm eating a huge volume of food my tummy stays flat. I always feel my best, fuelled, and satisfied. 3. Micro Nutrients: A plant-based diet is very high in Micronutrients, vitamins, and minerals that are extremely important to keep our bodies healthy, especially in a caloric deficit. Let's talk about protein!The most frequent question I get asked is “Where do you get you protein?”It is not as difficult as many people think because all plant foods have some protein in them. It takes a little bit of practice and creativity to meet your personal protein goals/macros, but it’s very easy once you get the hang of it. Throughout my prep, I followed a higher carb, moderate protein, low-fat diet. I find this very effective with a vegan diet and it works the best for my body. I focus on eating a variety of colorful fruits and veggies. Variety is very important to me because each color represents a different micronutrient. I want to make sure that while in being in a caloric deficit I get all the vitamins and minerals my body needs and thrives on.My favorite protein sources are tofu, tempeh, peas, kidney beans, garbanzo beans, lentils, bean pasta, and dark leafy greens. It was very easy for me to prepare foods during prep because I am also a chef. I take great pride in the foods I prepare because I am confident I can make a difference by showing the world how delicious and healthy vegan foods can be.Here are some examples of what my meals look like: Click here for Natalie's Easy Low Fat Energy Bites recipe. Click here for Natalie's Healthy Vegan Buffalo Tempeh recipe. Click here for Natalie's Healthy Vegan Buffalo Tempeh recipe. Hopefully after hearing my story you might consider something new. As physique athletes we are already used to having to plan meals and limit certain food groups, which would make it very easy to transition to a vegan diet. If you are tired of the way you have always dieted, try something new. I am confident that you will love it because you will feel better, recover faster, and be able to eat way more food! If you ever need any food inspo or have questions you can go to my website FitVeganChef.comwhere I post healthy and delicious vegan recipes. You can also find me on Instagram @fitveganchef where I share what I eat in a day and tips to make meal prep quick, easy, and cheap. In 3 weeks, I will start my fourth bikini prep for this year, and I will be sharing my journey along the way. Thanks for reading my story! Photography credit: Richard G Martinez Photography and Absolutefotog
Cardio Light Workout
