2016 Recap and 2017 Plans: 10.5-ish Week Contest Prep

I have obviously been absent from the blog for...almost a year. Without going into too much detail, last year ended up being full of change. New business endeavors, moving, lots of family stuff...just overall full of change. I don't have any regrets about not getting on stage last year outside of hiring a coach that I REALLY didn't work well with (message me if you have questions about hiring coaches. I have worked with some big teams that are really really really not worth your money or time).

Super quick recap of the past year:

Around July I switched my mindset to going purely for some big strength goals. I pulled a 315# deadlift for the first time during the summer and decided to chase 400# more seriously along with goals for a 250# squat and 200# overhead. Getting strong requires energy, so I decided to give my body more than enough (just in case) and spent a few months in a caloric surplus (around 4000 calories/day). I pulled my 400# deadlift and my bodyweight hit a personal high at 169# in December when I made a commitment to compete in a weightlifting meet (after 3 years of coercion from my weightlifting coach, Scott). 

I took a break from my powerlifting-bodybuilding type training and focused on weightlifting for 4 weeks and I missed my 'normal' training SO MUCH. The meet was fun and I got a PR of 198# overhead (just need the 2# now. Silly me) on the CJ and a decent snatch (my snatch is weak in comparison). 

Since the meet, I have been working on bringing my calories down to a comfortable level for cutting, while keeping them as high as I can. I weighed in at 162.2# this morning (so a VERY slight drop from the meet) and I am eating roughly 2500 calories/day and feeling optimistic about prepping for the stage:)

2017 PLANS:

Fitcon at the end of April (10.5 weeks) is the goal right now; however, it is going to be very dependent on how my body responds to cutting. 10.5 weeks is A LOT less time that I would like to have given myself...but I am dumb sometimes. I don't want to drop my calories below 1900 and I am estimating that I need to drop roughly 25-30 pounds to be ready for the stage. It's a very rapid and aggressive weight loss, so I am not entirely sure it will happen.

I know that I want to compete in two local shows to requalify for nationals in bikini and again to give figure a test run. The show in June should be easily within reach, I just have to decide which division to compete in. 

USAs are in July in Vegas, and I am hoping to compete nationally there (not counting my chickens...). 

After my shows, I would like to prep and compete in a powerlifting meet in the fall. I have gone to a handful of meets over the past few months and the atmosphere is so fun. It's full of energy and everyone is so positive and encouraging. 

CONTEST PREP:

I am only a few days in, so there really hasn't been much change at this point. I spent the last 2 weeks just tracking and trying not to eat like a complete dummy so I have a good idea of where to start cutting. I took my starting photos and measurements this morning:

R Thigh (10 inches below anterior iliac crest): 22"

L Thigh (10 inches below AIC): 21.5"

Hips (widest, most saddle-baggy circumference): 41.75"

Belly Button: 31.75"

True Waist (small of the waist/most narrow circumference): 28.5"

Under Bust (just under the boobs): 30.25"

R Arm (relaxed): 12.75"

L Arm (relaxed): 13"

There are a few things that I am hoping to do differently during this contest prep:

Nutrition/Diet

I have been listening to and reading articles by a biologist, Ray Peat, who has done more than half a century of research on how to optimize metabolic function by optimizing thyroid function and minimizing inflammation in the body. His approach is very very unorthodox, especially in the fitness industry. I want to go over more of the details in future blogs with how my nutrition will be different while following his guidelines, but for now I will just say there are some strange things, and I don't plan on being 100% compliant to his philosophy during the next 10.5 weeks, but probably at least 80% and whatever else is flexible will still fit with the flexible dieting philosophy (which I will also write more about in the future). 

Cardio

I have already started implementing cardio on a daily basis, but it's a little bit hard to even call it that right now. This week has been 10 minutes max of walking on a treadmill, although yesterday I did about 8 minutes of some high intensity work. I have never and probably will never actually like cardio, so the plan is to keep it minimal and low intensity steady-state for as long as possible. As soon as the weather is nice enough (for my personal comfort) I want to start walking in the mornings. It's a great way for me to get some calorie burn and I love to listen to audiobooks (I will share what I am listening to!) and get my brain working and start the day. 

Everything else is just fine-tuning. I will share more about my meals and workouts (I post a lot of them on other social media platforms...instagram, FB, and twitter).  

I have been working on switching up a few things with posing, but will definitely be focusing on getting figure posing in a more comfortable place. 

New suits are happening again this year, and possibly a new hair color again. I have colors in mind, but I like to keep them as a surprise:) 

I am hoping to blog and possibly vlog (I hate hearing myself talk...plus I am shit at editing) often during the next 10.5 weeks (hopefully at least 2x weekly). So stay tuned!

Contest Season 2016 Check-in #1

It's that time of year again. It's getting warmer outside and contests are being held more frequently. I have taken about 7.5 months to build and I have loved it. Lifting heavy feels really good. So good that the transition into the cutting season hasn't sounded as appealing as it usually does.

During the past 7.5 months I have felt pretty good about my figure, even weighing 20+ lbs. over my stage weight. I still would like to moderate that gain a little bit better following this contest season, but I was able to go through most of the improvement season without trying to diet back down again every other week. I just ate. A lot. I ate a lot of treats and foods that I love (which wont change all that much during prep, just the amounts).

I started cutting back my calories and measuring my food more carefully about a week ago. I have seen some good changes so far, and I am excited to see what the off season has done as I shed some body fat. I am hoping to get my body composition tested in the BodPod sometime soon, to compare to last year's test and get some idea of what my lean muscle changes are.

I will be working with a coach this season, and he may change my plan completely from what I have started with...which might not be terrible enjoyable in the beginning, but I am determined to do what he says and see what I can achieve...and I trust that he can help me reach my highest potential, so I am looking forward to the season with him.

Here are my starting progress pictures and stats:)

March 13.2016          140.9#

1800 cal. 150 p 183 c 52 f

Before, After, After-after...

*Preface*
This will be a long post, but it's an overview of what this whole season has been like for me:) If you want to know anything else about the season, ask! I am sure I'll left things out:)

I've been a little bit MIA lately. On top of competition prep(s), I started a new job a few months ago and have also been in the process of buying a home with my husband...all in all, my brain and priorities have been elsewhere. But, I thought I would throw out a new post:) Just a little updater:

I FINALLY got myself into a good place to be in competition prep around the middle of April; however, it turned out to be a bit of a crunch when my eight week prep turned into a six-week prep (I thought my show was going to be later than it actually was). This turned out to be the shortest prep I have ever done. It was a little bit stressful, but I managed to get on stage feeling pretty good, especially for such a short prep:

June 6. 2015 NPC Utah

This was definitely the least conditioned I have been for a show, but I placed and it turned out to be a good 'warm up' show for the rest of the summer. A few things that were different during this prep:

• no more than 20 minutes/day x5 days of cardio (and really, that much was probably only the last three weeks or so)
• lower caloric intake (averaging 1600/day)
• I spent A LOT of money on my hair. Loved it...would I do it again? Maybe...
• I did shellac nails instead of acrylic. I will never go back. Never.

My 'treat meal' after this show was basically an entire loaf of bread toasted with honey and butter. I wanted sushi...but the show ended late and the sushi place was closed (and closed the next day, too). I also had a burger the next afternoon. 

I was back on prep the following Monday. My next show was in San Jose 3 weeks later, so I had to kick it into high gear. I cut my macros a little further, but kept cardio at around 20 min/day x6 days. With a 9 week prep, I felt a lot more confident with my condition:

 June 27. 2015 San Jose

• Cut calories further (averaging 1500 cal/day)

I re-qualified for NPC USAs at this show (which was my goal). This show was not as well orgainzed as most that I have done...the competitors meeting took 3 hours, my class didn't get on stage for pre-judging until 4, and we didn't get on stage for finals until midnight. I was DEAD. There was a Grateful Dead concert happening all day across the street from the venue, so we didn't get to leave all day and after the show ended, we had to hop to a few different Denny's to find one that didn't have an hour wait (at 2AM...). I got some skillet from Denny's and we drove home (got back at 4AM). 

I took a total break for three days after with Robbie for our anniversary:) We spent a day in Sausalito and then another day in San Francisco and there were LOTS of treats involved. I think we got a big breakfast every morning, burgers and ice cream in Sausalito, and crappy food truck food in San Francisco (not worth it..) and treats for the hotel room. 

I had three more weeks to prep for NPC USAs after that. I planned to drop about 3 pounds, which involved cutting my calories further and altering my cardio regimen. I dropped the weight and came in smaller than I ever have on stage. I actually felt super tiny...not my favorite...but I was lean. Hella lean. 

July 24-25. 2015 NPC USAs

• Curled my hair for the first time: probably not gonna do that again.
• TOTALLY changed my posing...a week before...but the changes were really good, I just need more time to practice.
• Fasted AM cardio 3x/week. LOW intensity 45 min. Fasted AM cardio 2x/week 20 min intervals, 25 min LOW intensity. I actually really enjoyed doing fasted cardio. A lot:)
• Cut macros (averaging 1450 cal/day)

I didn't place or get call-outs at this show. Honestly, it was disappointing...but I brought a better physique to USAs this year than last year, which is what my initial goal was, so I left happy about that. 

Unfortunately, I wasn't as careful with my treats following this show. Over three days I felt like I literally ate everything. We got thai food, cafe rio, and 11-course sushi meal (fun...but not worth it), HUGE breakfast (twice), Serendipity 3 (I would do that again...), burgers and fries, and ice cream...and it's entirely possible that I forgot something. It was a total food fest.

I didn't really hold back after that, either. I've had lower days, but mostly higher days until about 2 weeks ago (I am prepping for a competition...or a photoshoot...time will tell). I pretty much gained all my weight back from before my first show of the season...which wouldn't be a big deal, if I didn't know that the way that I regained it has been unhealthy. 

I was thinking about it earlier this weekend, and even when I was younger I had some issues with overeating and food addiction. I have never been overweight...but largely because I have always been active and somewhat attentive to nutrition. BUT I have also sat at my parents' counter and eaten through 2 packages of graham crackers and a liter of milk in one sitting, I spent one summer as a teen where I literally ate an entire box of mac and cheese every day as one meal, I would make quesadillas...with the whole pack of tortillas...and desserts (mainly at parties) have always been a major trigger for me. 

SO. After dealing with bingeing and some VERY intense feelings of guilt (and feeling phsyically toxic) I decided at the beginning of this week that I am going to kick my food addiction. 

I spent time thinking about how I can do this and came up with a few things:

1. IDENTIFYING TRIGGERS

I don't spend 100% of my day craving food, but there are days when I am in situations that make controlling my cravings much more difficult. For me some of the scenarios that are challenging for me are:

• Watching TV: for some reason this has evolved for me. I haven't always felt the need to eat while watching movies or TV, but at some point food connected to TV for me.
• Family dinner parties: my mom makes AWESOME dinner rolls...that is the 'initial trigger'...dinner parties are usually birthday celebrations, which means there is going to be cake and ice cream (which are wonderful and normal treats to have at parties). I have a tendancy to go for seconds, thirds, fourths, etc... not normal. 
• Invitation to restaurants with friends/family: this isn't always a trigger for me...but certain restaurants are, usually restaurants with really large portions.
• Traveling: I like trying top rated restaurants when I travel...normal. Trying ALL of them...not normal.

2. PLAN OF ATTACK

Life would not be as enjoyable if I were to eliminate my triggers. I enjoy watching movies, spending time with family, eating out, and traveling. If I were to avoid all of those things in order to avoid triggers, I would miss out on a lot of joyful memories that could be made. SO. I am not goint to eliminate my triggers. But, there are other things that can be done to help aleviate the temptations in those trigger scenarios:

• TV: limiting time spent watching TV (right now I am trying to keep it under 4 hrs/week). It is mostly a waste of time, anyhow. An occasional movie is more than enough.
• Family Parties: I have noticed that when I can see the food, it is a lot harder for me to control my portions. My family talks A LOT during dinner and the food is often left sitting on the table while we talk. I will likely need to request some help with this, but at family parties 'out of sight, out of mind' is extremely helpful, as well as putting my plate in the wash, so I can't keep filling it. 
• Restaurants: 1. Budget for eating out. Don't go over budget. 2. Save eating out for special occassions and planned date nights vs. eating out for 'convenience' or for not wanting to cook...it really isn't any more convenient most of the time.
• Traveling: luckily I don't travel too often, but when I do I think keeping to the restaurant guidelines will actually make the biggest difference. Hit up a grocery store and get some easy prep, normal meals...as for airplanes and traveling out of the country: 1. pack oats and protein/protien bars 2. Always fill plate with veggies and protein first (resort/buffet food) 

If I compete, it will be in 5 weeks. I don't want to put too much pressure on myself and go to crazy extremes to be ready, so if I don't feel prepared, I will extend my prep and do a photoshoot instead, and maybe another show, if there happens to be one near-ish when I am feeling ready. I am working on an exit plan from that to stay leaner and increase my calories to maintenance (a little bit higher...for the gainz) after I reach my goal (which is not a time goal, but a physique goal). 

Here is a litte timeline of this year's 'progress':

Weekly Comparison Photos (no, the lighting and angles are not all the same...)

Start of prep. NPC Utah vs. Start of peak week NPC Utah

One month comparison

One month comparison

Start of peak week NPC Utah vs. Start of peak week San Jose

Three month comparison

AND

Now-ish

Bikini Prep 2015: Starting Point and Keeping Perspective

I have officially been 'prepping' for my upcoming contest for 4 days, and yesterday was exactly 7 weeks out from stage day. My abs have already started to tighten up and I am feeling really good about this prep:)

These are my 'before' pics:

I know it's not the best lighting and not a full-length progress pic...but I always carry most of my 'excess' weight in my mid-section and lower back, so I am more concerned with how that is changing, anyway. 

Moving on...I was in the locker room the other day and I overheard three girls talking about the upcoming show, two of which said they would be competing. These girls were beautiful. Both were already fairly lean and one had put her suit on for posing practice. Initially, it was a little bit discouraging to see that she was already so prepared to hit the stage. I was disappointed and jealous that I am not at that point [yet].

Not comparing myself to other girls is a challenge for me, regardless of it being on stage or just on the streets. Luckily, I don't have too much trouble admitting it (which is a start to just letting it go...hopefully:)). 

I left the gym thinking about her, but I was quick to remind myself that I don't do this to compete with other girls. I do this to compete with myself. It's about the work that I put in for me. It's about enjoying myself on-stage and making connections backstage with other girls who share my passion for fitness. 

I am feeling good about my sprints. I may have to back off of them just a little bit, to avoid shin-splints...but that's cool. I will most likely do some incline intervals or stair master intervals on the days that I am not sprinting. 

I am definitely starting to feel hungry. I have mainly noticed my hunger at night, but I have really been enjoying my meals and don't feel like I will need to change them yet.

Overall, I am still feeling confident about this prep:)

So, You Want to Be a Bikini Competitor?

Since my first show in March 2013, I have learned a few things about competing. There are A LOT of little things to consider if you are thinking about preparing for a competition. I thought I would share some of the things that I have found helpful for me:)

Deciding to Compete:

1. How much money are you willing to spend? Competition preps can be VERY expensive. You can easily spend $1-5K on a single prep. Make sure you can budget for the costs!

2. Are you going to hire a coach? For your first competition, you will probably benefit from hiring someone to help you with your nutrition, building a good physique, and posing...not to mention having someone to be accountable to and to reassure you is always nice:) BUT don't just hire anyone. Just because someone looks good or has a lot of clients, does not mean that they are the best choice. If you are not careful with who you hire, you may find that your metabolism can face being seriously damaged. You don't need to eat fish and broccoli five times a day and you shouldn't need two hours of cardio to get lean enough. Try to find a coach that will work with you individually. Don't pay for a print-out coach. (If you are interested, I do training and competition preps...message me!)

3. Do you have a specific competition in mind? If you have your eye on a specific date and competition, make sure that it is realistic to prepare for a competition in the time frame you are setting up. Ask your coach what they think. It will depend on where you are starting. Be open to extending your prep to do a later show.

4. How does your family feel about your decision? Maybe I should have listed this first...but there isn't really a specific order to any of it...haha. I am married and before I made any solid decisions I made sure that my husband was okay with the idea. Stepping on stage in a glammy little bikini and posing to show off your butt for a full audience might not sound like the most appealing thing for a significant other. Be sure that the people who matter most are okay with what your doing. In my case, that was ME and my husband. Evaluate your reasons for competing. Write them down. It's important for you to know why you want to compete, too.

Preparing for a Competition:

1. Food: 

• Preparing: You don't have to eat the same thing every day, if you plan accordingly; however, some people choose to have a routine diet during a prep. Either way, there are probably going to be a few items in your meal plan that you will rely on pretty regularly. Meats, rice, pasta, etc. I like to prepare these foods in bulk a couple of days during the week to save time and to keep my healthy meals 'convenient'. I also like to cut up my vegetables at the beginning of the week to save some time but still have freshly prepared meals. Oh, and BUY A FOOD SCALE AND USE IT.
• Packing: I pack a lot of my meals in tupperware. Sometimes I will measure out every meal into a separate container, but I generally like to pack all of my chicken/rice/sweet potato, etc. into one conatiner and measure it out when I am going to eat it (this doesn't work as well if you are out of the house a lot...I would recommend splitting your meals in that case). I don't like to pack my food with me everywhere I go. If I am going to be gone for an extended period, I will pack my meal that is planned during that time and the next (just in case). I do this more to help prevent hunger cravings (and being grumpy) than for timing factors. I have a cooler bag that I can load with tupperware, ziploc baggie meals, and ice packs...you can get a standard lunch box or cooler from walmart or target...if it keeps  your food cool, it doesn't have to have a name brand on it. 
• Packing while Traveling: This can be really important. A lot of shows you are going to need to travel to. I pack EVERYTHING in ziploc baggies while I am traveling. Individual meals in sandwhich bags, full day of sandwhich bags in a ziploc bag labeled for the day. I do this to save space. You can pack a weeks worth of meals in a carry-on this way. If you are flying with food: if it's solid, you can take it on. Nut butters=no...unless you buy the serving size packets (which is what I do). Jelly, creamy, liquid...it's probably safer to buy it when you get there (or use an alternative food). 
• CRAVINGS: This was HUGE for me. I have always had a pretty wicked sweet tooth, but until I started competing, there were certain sweets and junk foods that I never craved. I didn't even like them for that matter...NOW, this is why I say it's important to find a coach that will work with YOU. At one point, I literally ate the same thing EVERY DAY for 3 months straight. If you don't start craving every other food after that, then you are probably a freak ;) Hahaha...but really. It took some time and education, but I finally learned that I don't have to restrict my diet like I did to reach my goals. I can get lean and eat pretty much ANYTHING I want (yes, there is a slight catch to that...portion size...etc.). There are not 'good' and 'bad' foods. Food is food...there are only choices about what food you eat :) You can do a competition and avoid insane cravings (you wont avoid hunger...you are eating less than you burn. You will be hungry). You can avoid cravings.
• Supplements: The most important supplements that I took were vitamins. Supplements aren't magic pills that are going to melt your fat away. Most of them are loaded with stimulants (caffeine).  A fat burner is not going to burn your fat. Don't let anyone tell you it will. Supplements are meant to SUPPLEMNENT your diet. When in a caloric deficit it can be difficult to get all of your micronutrients (vitamins and minerals)...but otherwise, you aren't going to get anywhere much faster by spending a paycheck on supplements.

2. Packing:

• Bikini (and a spare...if you can)
• Heels 
• Hair product
• Shampoo 
• Conditioner
• Hairspray
• Dry shampoo
• Heat protection anything
• Shower Gel
• Exfoliant
• Toothbrush
• Toothpaste
• Hairbrush
• Comb for backstage bag
• Safety pins for backstage bag
• Cramping pills
• Hygiene products
• Old sheets
• Jewelry for backstage bag (SUPER BLING)
• Makeup
• Dark foundation to match your tan
• Dramatic eyeshadow
• Falsies
• Mascara
• Eyeliner
• Lipstick
• Darker blush
• Coverup Robe/dress/pants and tshirt
• Hair clip (keep hair back for makeup)
• Floss
• Latex gloves
• SOLO cups (a couple for backstage bag)
• Toilet seat covers
• Shower Cap (for tanning)
• Blanket and pillow (backstage)
• Touch up Tissues (backstage)
• Straws
• Clothes for post-show (backstage bag)
• Other clothes if you are traveling (although from the day before until after finals, I choose to basically live in my cover-up)
• Flip-flops
• Headphones/ipod(backstage)

3. Makeup: You can hire someone to do your makeup, a lot of girls do. I do my own:) I had no clue what I was doing when I started...but that is the magic of youtube! I watched video after video and tried a few times on my own (the first few attempts were a mess...but it got better, so don't give up). A few tips for makeup: 

• Foundation should be pretty close to matching your tan...so it needs to be DARK (I have heard a few times that a shade or two lighter than your tan is okay...but not your natural color. TRUST ME). Also, your face should be matte. If you have any shimmer or shine on your face. Make sure you pull the foundation down your neck so everything blends!
• Eyeshadow should be SUPER dramatic. You will feel a little ridiculous...like a drag queen (a beautiful drag queen)...but everything on stage gets washed out under the lights, so DRAMATIC IS GOOD!
• Don't go too heavy on the false lashes...something to add a little volume, but if they are too long and thick they will cast shadows on your face and your eyes will turn into black holes...not pretty.
• Contour a bit, but don't highlight...the lights will do that for you. 
• Pick a dramatic lip color. Something darker or brighter than what you might typically wear. I love dark tones:) Plums and red/browns...beautiful.
• BLEND. Blend everything so that it has a nice transition...it will help it look natural:)

4. Tan: Tanning is fun...haha. Before you spray tan you need to EXFOLIATE and DRY YOUR SKIN OUT (really as dry as you can get it...to absorb the spray tan). Stop tanning beds and lotions at the beginning of the week (water retention and moisture...). SHAVE/WAX EVERYTHING before you tan. No deodorants or anything on your skin before you tan (or until after the show...it will mess up your tan) ...go in clean and dry everywhere. You can tan at home...but I have always had someone else do my tan. A regular spray tan will not work. Don't go to a commercial place for a spray tan. I have used ProTan in the past, and it has been a good color for me. I have also heard good things about LiquidSunRayz, and JanTana (although, I have heard some bad things about JanTana, too). Your show will likely have a tanning sponsor that will be at check-ins to do tans...take advantage of that, if you don't have something else set up. It will be more expensive than buying a bottle and doing it yourself, but it will look better. You tan naked. 100% in the buff. You will probably be naked in a room with a few other naked women. Luckily, you are all looking amazing so there isn't any reason to feel weird...well, fewer reasons. Wear a shower cap to protect your hair from the spray tan. Don't spray your face. Drying off will be cold (you will be lean and wet and standing in front of a fan). ProTan develops, so it will be darker the next morning. Wear something loose and light to leave the tan (nothing to leave lines in your tan...like undies...let everything breathe tonight;)) Sleep on old sheets if you don't want to get tan on yours! (if you are staying in a hotel they will make you pay if you get tan on theirs...take an old set to sleep on). I like to sleep nakey to avoid any creases...but you can sleep in something baggy and light to protect your tan, too. Cut the bottom off of a SOLO cup. Pee in that to protect your tan from getting splatter stains. The judges CAN see it. Seat covers are smart if you are staying in a hotel or sharing a toilet with a non-tanned person (bought mine at Bed Bath and Beyond for $1/5 pack).  

5. Oil and Bikini Bite: Have someone else do this for you backstage about 15 minutes before you go on...earlier if the lines are long. Tanning girls are usually willing, but have a backup because they get busy. Bikini bite is for gluing your suit in place:) it's the best. Once you have bite on, you pretty much don't want to sit...or bend over...or anything that might pull the glue off (and the tan in the places it was glued)...so go pee BEFORE you get your bite, if you need to.

6. Nails  I get my nails done a few days before the show. You can also buy glue-ons...Be a little conservative here, if it's too distracting, the judges probably wont like it.

7. Hair: Another service you can pay for...or do on your own. I have done my hair straight for all of my shows. It it a better style for me, but if you can do it yourself, go for it. I would suggest leaving your hair down and don't put any accessories in your hair. Your hair is an accessory to your body. 

8. Bikini/Posing Suit: Well, this is important. You can spend a fortune on a suit (think thousands...for some girls). You can....but you don't have to. Blinged-out suits are growing in popularity, but for a first competition shiny or sequined fabric is fine. Something 'glitzy' for the stage is good, but not worth selling your car to have. I have started making my own suits. It's easy enough. You can usually find someone locally who can make one for less, too. You can stone your own suit! Swarovski crystals are pretty pricey, but you can buy a few and glue them on yourself:) Save a few bucks:) Otherwise, plan on spending around $200 for an 'inexpensive' suit. $300-400 for a more sparkly one (conservative side of the estimates...definitely not the high end). If it looks good on you...wear it again. Wear it again and again and again (until it falls apart or for some reason doesn't look good on you anymore...haha). 

9. Shoes (and posing): Your heels should be clear, but they can have colorless gems on them. The heigth of the heel matters. My first pair had too much platform and threw off my proportions on stage. 4" heels are pretty standard. Some girls like ankle straps...I don't. You can walk just as easily in either...it's just a preference thing. Practice walking in them. Practice while you prep your food...practice in front of a mirror. PRACTICE PRACTICE PRACTICE. Stage presence is everything. I already said this, but get a coach to help you with your posing. Watch some videos online, too. Add your own little flair, show your personality. Have fun:) oh...and PRACTICE ;)

9. Backstage: You will have to wait at some point. You will have nothing to do...so prepare. Bring your music or a book or someone to talk to. You should have packed a blanket to sit on and a pillow. Kick your feet up and relax. Don't walk around a lot. You will be tired from posing alone at the end of the day. Just CHILL. Eat your food. Keep SOLO cups handy. Touch up your makeup before going on stage if you need to. MAKE NEW FRIENDS (seriously...don't be the bi*** who doesn't talk to anyone...that isn't any fun). Put your jewelry on...practice a couple of rounds of posing (just a couple). Bikini bite and oil. They will line you up (by number/height class/division) when it is time...when that happens, put a smile on and strut your stuff! 

I am sure there are plenty of other things that I am forgetting, so if anyone has any questions, feel free to hit me up on FB or comment below :) Good luck, ladies! I hope this helped!