Bikini Competition

Bender Bikini Competition Diet

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Hi Everyone,

Since competing in my first NPC Bikini Competition and sharing my training here, I have received a lot questions about my diet. 

There are a lot of scary and dangerous diet plans out there, especially when it comes to the world of fitness and physique competitions. People often go to extremes to get the physiques that you see on stage. 

I used a completely different approach to my diet and training than you typically see. I never stepped foot in a gym, and did all of my workouts at home. Also, the lowest my caloric intake ever went was about 1800-1900 calories per day. That is lower than my normal calorie consumption, but not dramatically. I averaged between 1900-2000 calories per day over the course of my 12 week prep. Some days my calories were 2200-2400.

Lunch packed for work:
Tilapia, fresh baby spinach, tomatoes.
Sweet Potato, zucchini, squash, eggplant.
Granny Smith Apple. 


A diet is not necessarily about restricting calories, it’s about determining what type of fuel your body needs. I was never hungry during competition prep. When I stepped on stage I wasn’t drained, I felt healthier and stronger than ever. 

The biggest change I made was cutting out sweets for the last 6 weeks. I satisfied my sweet tooth with healthy options like fruit, and recipes like this one: Peanut Butter Oat Stuffed Baked Apples. I also cut out my french vanilla coffee creamer, and used Almond/Coconut milk instead or a homemade clean coffee creamer. 

I have shared my meal prep, grocery list, and a typical day of meals during my competition prep. 

I also logged a majority of my meals during competition prep. I am sharing some of them below. *I logged my food at the end of the day instead of pre-logging because I wanted to be sure I was following my bodies hunger signals and not getting to caught up on the numbers. 

You will see that my diet stayed consistent throughout my prep. I did not carb deplete, but I did focus on getting a lot of my carbohydrates from vegetables.

If you are preparing for a competition please remember to focus on keeping your body healthy throughout your prep. Your diet should be individualized to your needs, but you should never feel like you are starving. Food is nourishment and fuel for everything you do. 

Example 1 (5 days Out from Competition):



Breakfast: 
Coffee with Organic So Delicious Unsweetened Coconut Milk
100 Calorie Whole Wheat Flat Bread Roll 
1 Large Egg
Fresh Baby Spinach (on my egg sandwich)

AM Snack: 
Fruit and Nut Trail Mix Bar

Lunch: 
2 Cups Baby Spinach with 5 Cherry Tomatoes
2 Cups Baked Spaghetti Squash
4 oz Boneless Skinless Chicken Breast
2 Stalks of Celery with Smucker’s Organic All Natural Peanut Butter (2 Tbsp)
1/2 Cup Black Seedless Grapes

PM Snack:
Green Smoothie (This recipe minus the kiwi: She Hulk Smoothie Recipe)
Included: 
1/2 cup almond milk
1/2 cup coconut milk
1 cup 0% Greek Yogurt Plain
2 cups spinach
1 tablespoon almond butter
1/2 Banana

Dinner:
Quinoa Vegetable Pilaf (Quinoa, spinach, cherry tomatos, eggplant, zucchini, onion, tomato, extra virgin olive oil)
Boneless Skinless Chicken Breast with 1 tablespoon cream of chicken soup

Example 2: (2 Weeks out from Competition):

Breakfast:
Coffee with Unsweetened Vanilla Coconut Milk
2 Slices Ezekial Bread with 1 Egg and Baby Spinach
Plain 0% fat Greek Yogurt mixed with 2 tablespoons of PB2

AM Snack:
Fit and Active Double Chocolate Protein Meal Bar

Lunch:
4 oz Boneless chicken breast
Fresh Baby Spinach with Cherry Tomatoes
5 Stalks of Asparagues (baked with olive oil)
1/2 Acorn Squash (baked)
2 oz baked sweet potato
Granny Smith Apple

After Work Snack: 
1 Slice Ezekial Bread
2 Tablespoons Smucker’s Organic Natural Peanut Butter

Dinner:
4 oz baked Chicken
2 oz baked Tilapia
Zucchini sauteed in olive oil
Sweet Potato Chips


Example 3 (4 Weeks Out for Competition):

Breakfast: 
Coffee with Unsweetened Almond Milk
Egg Sandwich on Whole Wheat 100 Calorie Flat Bread
Spinach
1 tablespoon of hummus
1 Homemade Gluten Free Protein Muffin (10/10 Protein Muffin)

AM Snack:
Kashi Dark Chocolate Coconut Granola Bar
Protein Muffin

Lunch:
Salmon Salad with Baby Spinach and cherry tomatoes
Granny Smith Apple
Greek Yogurt mixed with Almond Butter

After Work Snack:
Ezekial Bread with almond butter and half of a banana

Dinner:
Tilapia in a Whole Wheat Tortilla with Greek Yogurt (in place of sour cream)
Baby Spinach
Salsa
Sweet Potato Tortilla Chips

Tilapia, Whole Wheat Tortilla
Salsa, Baby Spinach
Greek Yogurt



Example 4 (8 Weeks Out from Competition):


Breakfast:
Coffee with Unsweetened Coconut Milk
Maple Brown Sugar Oatmeal with fresh Walnuts
Fit and Active Chocolate Peanut Butter Protein Meal Bar

AM Snack:
1 Slice Whole Wheat Bread
1 Tablespoon Smucker’s Natural Peanut Butter

Lunch: 
Crockpot Spinach and Tomato Chicken 1.5 cups
Walnut and Spinach Salad
Granny Smith Apple

After Work Snack:
Peanut Butter Greek Yogurt with dark chocolate chips 

Dinner: 
Sushi (A mixed combination)

After Dinner Snack:
Almond Coconut Milk
Crunch Cranberry Almond Multi-grain cereal (1 cup)




Training and Supplementation: Choosing the Right Supplements

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Hi Everyone,

Lately I have received a lot of questions about supplements. Anytime I have a supplement questions I turn to Jon Shoop from Total Nutrition Mansfield. I am a Total Nutrition sponsored athlete. You can check out my bio on their page: Melissa Bender Sponsored Athlete. Total Nutrition sent me a fabulous care package. 

These are the supplements that Jon recommended for me: BCAAs, Protein and a multi-vitamin. 
The protein is Lean Active 7. It has 30 grams of protein from 7 protein sources (Whey Isolate, Whey Concentrate, Whey Peptides, Egg Protein, Casein Protein (calcium and potassium), and Milk Protein. It also has 3 grams of dietary fiber. The flavors are Chocolate Cake and Vanilla, and they are both delicious. It’s great mixed with water, mixed in Greek yogurt, and in smoothies.

Amnio Core BCAAs. Branched Chain Amino Acids help preserve lean muscle, improve muscle endurance, and improve muscle recovery and protein synthesis. This is a pre-workout supplement. Alternately, you can take it during very long workouts to maintain your energy. As an added bonus, the BCAAs have electrolytes to enhance hydration. 

Multi-Vitamin: Alkalinity Fuel. This is a water soluble vitamin, that has never been de-natured by the heating process. It is instantly absorbed by your body, and helps improve your energy and immune system. Personally I love this vitamin because I have a sensitive stomach. Most vitamins in pill form make me feel instantly nauseous, but I haven’t had that problem with Alkalinity Fuel. 

You should always support any training program with healthy eating and whole foods. Don’t forget that it is possible to meet all of your dietary needs without the use of supplementation by eating a balanced diet. If you chose to use supplementation it should support a healthy lifestyle, not substitute for un-healthy decisions and meal choices. 

If you have questions about the right supplementation for your goals send Jon a message on Total Nutrition’s facebook page: www.facebook.com/TNMansfield. He is always willing to help, and he has the education and knowledge to support his recommendations. If you have a disease such as: ALS, kidney problems, high blood pressure, or thyroid conditions among others, use of supplements is something you should discuss with a nutritionist. Tell them any illnesses or concerns that you may have so they can help you make an educated decision regarding whether or not a supplementation program is appropriate for you. 

Have a great day! I will see you tonight with a new workout!
Melissa

If you enjoyed this post, other posts you make like:

4 Weeks Until NPC Bikini Competition Day: Bikini Body Workout Program Month 3

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Hi Everyone,

The list of my workouts for the last 4 weeks of my NPC bikini competition prep is below.   You don’t have to be stepping onto a stage to want a bikini ready body. Summer’s on it’s way! Whatever your goals and motivations this is 4 weeks worth of toning and sculpting workouts. 

Every single workout I did to get in shape for this competition is here. I prepped 100% at home. It can be done! 😀

Enjoy the workouts! If you are trying out my workouts feel free to share your before and after pictures with me on my facebook page: www.facebook.com/MelissaBenderFitness
Melissa

PS If you are looking for a 12 week program start with Month 1. For 8 weeks start with Month 2. 
Month 1 Workouts
Month 2 Workouts

Week 1:
Quick Fit Cardio

Tight Booty Toned Abs and 5.5 Mile Run (47 Minutes of Cardio)

Bikini Ready Arms and Abs

Trial By Burpee Boot Camp

Ultimate Body Weight Workout

Week 2:

Building Up to a Pull-Up 

Static/Dynamic Body Sculpt and 3.5 Mile Run

Bubble Butt Cardio Burn and Mile Repeats (3 miles total, explained in the blog post)

Yoga Arm Balance: Bakasana, Crane/Crow Pose How To

Bender Boot Camp

Week 3:

Stronger Core and More

Full Body Sweat and 30 Minutes of Cardio

Shape and Burn Workout

Tight Tummy at 30

Trial By Burpee Boot Camp

Week 4:

Long Run (45-60 Minutes)

Quick Booty Workout

Fit at Home Workout

Bender Boot Camp

Fit to Sweat Workout and NPC Competition Results

Other Articles of Interest:

Less Than 24 Hours Until My First NPC Bikini Competition

Competition Day: NPC Natural Eastern USA Championships (National Qualifier)

Competition Day: NPC Natural Eastern USA Championships

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Hi Everyone,

This post is coming a bit late. My competition was just over a week ago. It’s been very hectic in the Bender household so this is the first chance I have had to update you all! If you follow me on Facebook or Instagram you probably already know the results. 🙂 

I took home two trophies! I won 2nd Place in Bikini Open Class B, and 3rd Place in Bikini Novice Class A. I did it with 100% home workouts, which I have shared on my blog and youtube channel with all of you. If you want a list of the workouts check out: Month 1 Workouts and Month 2 Workouts. I will be posting a link to the compiled list of Month 3 workouts as well.  Throughout the entire bikini contest prep I ate between 1800 and 2000 calories per day. I ate clean, whole foods, and 90% of what I consumed I cooked at home. For some meal ideas check out: Eat Like a Bender and Abs Are Made in the Kitchen: Meal Prep. 

So on to the details. The day of the show I woke up bright and early. I had a big cup of coffee (many competitors cut out coffee, and most fluids the day of the show, but I just couldn’t do it!) I had plain oatmeal, 1 egg and spinach for breakfast. I checked to make sure I hadn’t drooled in my sleep and ruined my spray tan (I didn’t!) I put on some loose, comfy clothing, and my favorite sweatshirt and I started getting ready. 
I checked to make sure I had everything I needed: Swimsuit, back up swimsuit (just in case), show jewelry, curling iron, bobby pins, makeup, shoes, baby oil and olive oil spray, hair spray, bikini bite (to glue my suit in place. I actually forgot this, but a nice girl at the show helped me out. Thanks Erica!) I also made sure I had the show information, and my NPC information. You must be a member of the NPC to compete in their shows. At most shows you can register for your NPC membership at the show venue. 

Once I got to the show I decided that I didn’t like how my hair looked straight and I decided to add some curls. I was glad I had brought my curling iron. I had plenty of time before pre-judging started to curl my hair, visit with Jesse, and chat with some of the other competitors. It was really great to talk to so many people who love fitness. My competition prep was much different than the traditional regimen, so it was very interesting to hear personal stories about how each girl got their results. The girl who took 1st place in Bikini Open Class B has agreed to do an interview with me so you guys will get to hear more about her bikini competition prep techniques. It’s a whole different view point, so be sure to check back for that. 

The show is broken down into two parts. Pre-judging, and Finals. The Pre-Judging is where most of the actual judging takes place. This is where you do your complete posing routine, and you are called out in groups for comparisons. I competed in two different categories, bikini open and bikini novice. In bikini novice I was switched into Class A, so you can see in the picture below I was super tall compared to the other girls. The classes are divided by height. 
Top 3 Bikini Novice Class A

Bikini Novice had so many girls that it was split into two classes. Open Bikini was split into three categories. I am 5’5 1/2″ so I competed in Class B for bikini Open. For posing bikini requires a front and back pose. Posing looks deceivingly easy. It’s a trick. It is much more difficult to hit poses that show off your muscles correctly than it looks. The girls who took first place in both Bikini Novice and Bikini Open were excellent posers and had great stage presence. 
Bikini Novice Class A
In between pre-juding and finals we had several hours of free time. Jesse and I went out to lunch and shopped around. A lot of people stared at me because of my spray tan. It looked great under stage lighting, but in person I looked like an Oompa Loompa. I ate salmon and veggies for lunch, and had more water and coffee. I also had a protein bar before the finals. 
During Finals there is a larger audience, and this is where they reveal all of the placing and people get their trophies. Several of my friends were able to make it to the show, and their cheering kept me smiling the entire time I was on stage. 

Top 3 Bikini Novice Class A
Top 5 Bikini Open Class B

All of the competitors worked hard, and had a lot of courage to get on stage and compete. There were people of all different ages and backgrounds. It was also interesting to see competitors from other categories. The people competing were able to achieve a lot with their physiques. I had a lot of fun at the show. I have a few friends competing in the Pittsburgh show in May (4 weeks away!) so I think I will join them, and then it will be on to the next challenge. I have some 5K personal records to break, and I think I’m up for the challenge of some longer distance races. 

In the mean time, I will keep you posted over the next four weeks about how I switch up my competition prep this time around. My workouts will be very similar, but I am going to incorporate some supplements into my normal diet. I didn’t use any type of supplementation for this competition, so it will be interesting to see if my results change at all. I am writing a blog post about the supplements I am incorporating, and my diet choices. 

Thank you guys for joining me in my competition journey, and for all of the support! If you are competing let me know how you did! 
Melissa

Less than 24 Hours Until My First NPC Competition

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Hi Everyone,

I have been sharing my competition journey with everyone for almost 12 weeks now! I can’t believe how quickly time flies, and how close I am to competition day. In less than 24 hours my competition will be over!

This week has been really hectic. I apologize for not being able to share any workouts. The week before a bikini competition is filled with appointments! 

Wednesday I got my nails and toenails done, and had my first spray tan appointment. For my mani/pedi I kept it easy and got a french manicure. I have come to think of the spray tan as stage makeup. 

I had my second spray tan Friday night, for my Saturday show. The tan looks insanely dark in person, but on stage it will keep me from looking washed out in the lights. Here is a picture of me looking exhausted and overly tan. I am not allowed to take a shower until after the competition. This is no fun for two reasons. One, I really want a shower and I think the tan smells funny. Two, it means no workout for me because the sweat will mess up my color. 

It is very strange to me that I have worked out far less this week than I normally do. Between work and all the last minute appointments to get ready for the show (and the shower/sweat restrictions) there has been no time. 

The tan definitely helps your muscles pop, and helps even out your skin tone. 

As far as diet, I have made a few changes this week. I am focusing on staying below my normal intake of sodium and sugar. It is hard to stay below the daily recommended serving of sugar, because I typically eat a lot of fruit. The daily recommended serving of sugar per day is 39 grams. For the past two days I switched my normal egg sandwich on a whole wheat sandwich thin for egg whites, and a half cup of oatmeal in the morning. 

I have been drinking a green smoothie daily (click the link for the recipe. I omitted the kiwi this week.) I am also eating about 150 grams of carbs per day. I did not eliminate dairy, and have been having Greek yogurt every day. I have been craving peanut butter (it’s one of my favorite foods, but I have been even more hungry for it than normal!) I have been putting PB in my smoothies, mixing it with Greek yogurt, or even just eating a spoonful for a snack. I am still eating 1800-2000 calories per day. 

I will be posting a more thorough breakdown of my diet this week, as well as a breakdown of the day of the competition. 

I can’t wait!
Melissa

Fit 2 Sweat Workout and NPC Bikini Contest Results Update

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Hi Everyone!

Today’s workout is posted below. It’s a fun one that should definitely get you sweating! I was planning on repeating it this evening, but Jesse and I went for a run instead. The temperature is back up into the 50s and we wanted to take advantage of it. 

Yesterday was my first NPC bikini competition! If you have been following along with my blog you know that I have been training for this competition and sharing my journey and workouts here. I will be posting more about the competition over the next few days, possibly even some video of the actual competition. 🙂 

It was a great experience. I have had several people ask me along the way if it was possible to prepare for a bikini competition without working out in a gym. 

I have to say the answer is yes! I came home with two trophies yesterday! I won 2nd place in Bikini Open Class B, and 3rd place in True Novice Bikini Class A. 

I will be writing more about the experience tomorrow. 🙂 I hope you have a great night! 
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Side Squat Jump
2. Mountain Climbers
3. Knee Drop Plank
4. Hip Lift
5. Deep Squat (with or without weight)
6. Russian Kicks
7. Knee to Elbow Plank Cross
8. Temple Tap V-Up
9. Lunge Jump Kick
10. Burpee

*Bonus:
11. Chair Twist
12. Hanging Leg Raise

Repeat 1-3X

NPC Bikini Competition Prep Month 2: Workouts and Meal Ideas

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Hi Everyone,

Month 2 (weeks 5-8) of my bikini prep has come and gone! I took the photo you see above on March 1st, when I still had 4 weeks until competition day. As of yesterday I am now 2 weeks away from stepping on stage for my first NPC competition. 

I have compiled the links to all of the workouts that I did for Month 2 of my 12 week preparation, and I also included links to some of my meals. 

If you are looking for Month 1 (weeks 1-4 of a 12 week prep) you can find that here: My First Bikini Competition Prep: Month 1

Meal Ideas: 



Month 2 Workouts

I have compiled all of my workouts for Month 2 here. If you need ideas for Cardio days check out this post Spice Up Your Cardio Routine:


Day 2: Bikini Ready Tummy Workout and Body Definition Workout (Body Definition Workout was done interval style, 2X through. The breakdown is listed in the information above the Bikini Ready Tummy Workout). 

Day 3: Off

Day 4: Strong and Toned Lower Body: Legs, Thighs, and Butt and 30 minute run on the treadmill. 

Day 5: Off

Day 7: Off

Day 9: No Excuses: 10 Minute Interval Workout and 30 minute easy pace run. 

Day 10: Full Body Toning: Shape and Sculpt and 30 minutes walking intervals on the treadmill. 

Day 11: Off

Day 12: Tight Tush and Tummy Workout and 30 minute run.

Day 14: Off



Day 17: Cardio Burst Fat Blast and 30 Minute Run. 

Day 18: Off

Day 19: Fitness Transformation Workout 7 and Treadmill 5K (3.1 Miles)

Day 20: Bender Boot Camp (Interval style)

Day 22: Off
Day 23: Thigh and Tummy Trimmer and 30 Minutes of Inclined Interval Walking. 

Day 24: Get a Tight Body at Home Workout and 30 Minute Walk on the Treadmill. 

Day 25: Long Run. 60 Minutes. 

Day 26: 30 Minute Run. 

Day 27: I taught a 60 Minute yoga class. Here is a good alternative: 23 Minute Yoga Fitness Flow
Day 28: Off


Abs Are Made in the Kitchen: Meal Prep

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Hi Everyone!

I am going to give you a glimpse into my Sundays. Sunday has become the day when I prepare to eat healthy all week long. It makes mornings, and packing my lunch for work much easier. Plus it gives me plenty of healthy options that I can grab on the go, and helps stave off unhealthy cravings. 

I have also implemented Slow Cooker Sundays. I use the crockpot and make something for dinner, that I will also enjoy for leftovers during the week. 

So what did I prep? I’m glad you asked!

I usually bake some chicken, fish, or both. This week I did chicken, and made Seafood Stew in my crockpot. 

Baked Vegetables, Baked Sweet Potatoes, Chicken, and Butternut Squash Medley

I recently started measuring out portions of some of my foods. I weighed my chicken, and separated it into 4 oz. portions that I can easily grab or add to my lunch. The container’s with the blue lid I typically add spinach leaves and some grape tomatoes to make a quick chicken salad. Other times I toss the chicken with some vegetables, or even make an avocado chicken salad (click for the recipe). 

I cut up the chicken breast to make it easy for lunch, plus it can be added to a quick stirfry during the week if you want to make a fast dinner. 

 I also baked two trays of vegetables. I love veggies, and I like to have some type of vegetable with every meal. These are my trays of vegetables before they went in the oven. 

The top photo is butternut squash, onions, and grape tomatoes. When I put the tin foil down I lightly brushed it with extra virgin olive oil. On top I lightly sprinkled some coconut oil. I incorporate healthy fats into 

my diet. When cooking the squash I covered the dish with tin foil to allow it to soften. 

The second photo is zucchini, asparagus and grape tomatoes. I lightly brushed olive oil on the tin foil before baking, and then I added a touch of fresh ground pepper, and fresh ground sea salt. Delicious, and easy. I baked both veggie dishes at 375, at the same time as I was baking my chicken and sweet potatoes. 

I don’t do anything special with my sweet potatoes. I poke them with a fork, set them in a glass dish, and cook until they are slightly soft to the touch (I wear my oven glove while testing this. Don’t get burned!) To make sure they are ready for lunch I cut them in half. One serving of sweet potatoes is 4 oz. Usually I just bake small sweet potatoes, and guesstimate them to be around 4 oz. Today I baked larger potatoes, and weighed them. Cutting it in half gave me a 4 oz serving. 

4 oz serving of Sweet Potatoes

When the squash was almost done cooking I added some fresh baby spinach (Kale is another great option), walnuts, and dried cranberries. It’s also delicious with some feta, but I didn’t have any today so I left it out. This is one of my favorite side dishes, and it’s also great as a vegetarian meal, or with some chicken thrown in. 



The roasted veggies looked delicious when they were done cooking. In the summer I love making grilled vegetables, but they are just as good in the oven. 
My crockpot meal tonight was fantastic. I made a Seafood Stew, and served it over brown rice. I have plenty leftover for the week. This meal was quick, and easy, and I will be sharing the recipe on my blog so check back for that! 
Shrimp, Tilapia, and Veggies over Brown Rice.

When I pack my lunches all week I will have plenty of nutritious, filling, and tasty things to chose from. Plus, if I don’t have a lot of time I can keep dinner simple by throwing some chicken or fish in the oven, and still have some great vegetables ready to go on the side. 


That was a peek into my meal prep, and diet. I will also be sharing some examples of what a typical day of meals looks like. 

Have a great night!
Melissa








My First Bikini Competition Prep: Month 1 Workouts

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This is Month 1 of the workouts that I have done to prep for my bikini competition. This is the order I completed the workouts in, with 1 month progress pictures below. 

Day 1: Full Body Fitness Makeover

Day 2: Full Body Shaping Home Workout

Day 3: Off

Day 4: Off

Day 5: Fit Test and Fitness Transformation Workout 1

Day 6: Lower Body Fat Blaster

Day 7: Tummy Toning Fat Burn

Day 8: Fitness Transformation: Workout 2 and Booty Bump Workout

Day 9: Off

Day 10: Quick Fit Full Body Workout

Day 11: 30 Minutes Cardio

Day 12: Off

Day 13: 30 Minutes Cardio

Day 14: Fitness Transformation: Workout 3

Day 15: HIIT 15 Minute Home Fat Burning Cardio, 2 Mile Run

Day 16: Abs On Fire Workout

Day 17: Full Body Home Workout, 30 Minute Run

Day 18: Home Workout For a Tight Body

Day 19: Off

Day 20:Improve Your Rear View Workout

Day 21: 30 Minutes Cardio

Day 22: Fitness Transformation: Workout 4, 30 Minutes Cardio

Day 23: Off

Day 24: Full Body Shaping Home Workout

Day 25: 15 Minute Home Workout, 3 Mile Run

Day 26: Off

Day 27: 10 Minute Fat Burn

Day 28: Flab-U-Less Arms and Abs, 30 Minutes Cardio

Day 29: Off

Day 30: Fitness Transformation: Workout 5, 30 Minutes Cardio

Day 31: Mix It Up Workout, 30 Minutes Cardio


Month 2 Workouts: https://www.benderfitness.com/2013/03/npc-bikini-competition-prep-month-2-workouts-and-meal-ideas/
Month 3 Workouts: https://www.benderfitness.com/2013/04/4-weeks-until-npc-bikini-competition-day-bikini-body-workout-program-month-3/

Goal: NPC Bikini Competition (1 Month Progress Pics)

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Hi Everyone!

I have mentioned in a couple of my posts that one of the goals I have set for myself this year is to compete in a fitness competition. I have chosen the 2013 NPC Natural Eastern USA Championships for my first show. 

This is a very different challenge for me, as all of my fitness goals are typically related to improving my ability to complete an activity or exercise. For this type of competition the focus is on the physique. 

I have decided to compete in the Bikini Division. This has been a great motivation to help re-focus my workouts. I gained some weight over the holidays. Between starting a new job, cold winter weather, and extra demands on my time I didn’t get to workout as much as I’d like. In November and December I shared only 15 workouts per month. Typically I share 24-28 workouts per month. Remember, all of the workouts that I share here, are the actual workouts I do to stay in shape. Add in all of the holiday (and birthday) sweets I was eating, and I had some holiday weight gain. 

From January 1st-February 1st I lost 5 pounds. All of my January workouts are posted, plus from January 14th on I averaged 30 minutes of cardio (either running or walking) per day. For the month of January, I posted 23 different workouts. I also averaged between 1900-2000 calories per day, of primarily clean, whole foods. Everyone has different caloric needs, but I am a firm believer in getting enough good calories if you want to boost and optimize your metabolism. Also, the quality of calories makes a big difference. 2000 calories of healthy, balanced meals is very different from 2000 calories of processed foods. 

Five pounds may not sound like a lot of weight loss, but when you lose 5 pounds of fat, and eat/exercise enough to maintain your muscles the physical differences can be very noticeable.  Remember this picture? 

5 pounds of fat vs. 5 pounds of muscle

I will keep you posted along the way as I try my first competition. It will be a learning experience as I haven’t undertaken anything like this before. I will also be sharing more photos/posts about my meals. 


For any ladies out there that have competed (or are planning to compete!) please feel free to share your experiences. For anyone else that doesn’t want to compete, but wants to be fit and healthy, that is still my main focus. Healthy choices are always the number one priority for me. 

As always, thanks for joining me on my fitness journey. 
Melissa


Here are the workouts: Bikini Competition Prep: 1 Month of Workouts