Choosing the Right Category for Your First Fitness Competition

Lately I have been receiving many inquiries from individuals who are looking to get started on the road to their first fitness competition. This is great, I love helping people set new fitness goals! I have been frequently asked the question: “What is the difference between each category, and how do I choose?” With so many categories and organizations, it can be difficult to decide on a category that fits well with one’s body type and personality. It is best to seek the opinion and direction an experienced coach can provide, especially for your first competition. Each organization has different rules and guidelines, but here is a quick reference outlining the differences in female categories available in the World Bodybuilding and Fitness Federation (WBFF) organization. 

Bikini Model:

The bikini division is based on feminine curves, and overall physical tone. A bikini model is physically fit, without being too lean to show muscle separation and veins. A bikini diva displays confidence and beauty. Diva bikini models require a bikini round, and evening gown round. The bikini is two piece, figure flattering, in any color to compliment the individual. The bikini should be properly fitted to reveal and compliment the physique, while remaining classy and tasteful. (For example, no thongs permitted!). The evening gown round is potential to present your personality and individuality. The gown must be long, floor length. The theme is classy elegance. A gown with too much pattern is not advised. The diva bikini category is judged 40% Marketability, 40% physique, and 20% stage presence, confidence and poise. 

 Bridget Wadden: WBFF Pro Bikini Model

Fitness Model:

A fitness model displays a physically fit, lean frame. Criteria is judged by 40% overall marketability, 40% physique and 20% stage presence, confidence and poise. The “diva” fitness model lets her inner diva shine by bringing personality, and marketability to stage, during two rounds: bikini round, and theme wear round. The bikini is a two piece suit of choice, to compliment the athletes physique. The theme wear round should display creativity and class, complimenting the competitors’ physique in a way that is marketable. A classy Victoria’s secret style is preferred. Think glam and glitter. 

 Celia Hodder: WBFF Pro Fitness Model

Figure:

The figure class is judges primarily on physique. 60% of judging criteria is Physique: this includes overall body lines, a lean physique, and body symmetry. The other 40% is based of overall marketability, stage presence and poise. The figure division requires only a two piece figure suit. A figure suit is generally stoned with light reflecting crystals. The figure suit is different than a regular bikini. The back straps on the figure suit come down and fasten at the rear side of the bottoms, near the glutes. This enables the athlete to showcase a muscular back. The bottoms of the suit generally rises high on the hips, creating the illusion of length in the leg. Furthermore, the figure division is required to complete a series mandatory poses in quarter turns, to aid in the comparison of athletes.  

Karla Gillis: National Level Figure Competitor

Egg Nog Isobolic Oats

I love the holidays and all the food associated with it. Putting a little thought and effort into my holiday meal planning means I can have my cake and eat it too! Egg nog is my favorite! Thank goodness for my waistline it is not available year round! Luckily I came across some Almond milk egg nog. This oatmeal feels like a treat! Pair with some candy cane flavored coffee with coconut milk. Mmmm

1 cup oats
1/2c egg whites
1 scoop Vanilla Isobolic
1/2 c Almond Milk Egg Nog (If you are unable to find, use a fat free version of the holiday favorite)
1/2 tsp Cinnamon
1/8 tsp Nutmeg
1/4c Chopped Walnuts

Mix all ingredients except walnuts into a microwaveable bowl. Microwave 3-4 minutes, stirring in between. If the mixture is too dry, add a splash or two more of egg nog.
Top with walnuts, make sure to cool first, and enjoy!
**Serves 2-3

Zucchini Mini Pizzas

I love this recipe for fall. Zucchini is such a versatile vegetable, and is so plentiful in the fall. Also very inexpensive and super healthy. I often use it to replace carbs for low carb options, such as this one. I love pizza! This way I can have my pizza and eat it too. Here are my suggestions for pizzas, but you can add any of your favorite ingredients to make your own masterpiece! These are super easy, and make a great snack.

1 large Zucchini, sliced in ½ inch round slices. (Choose a zuchinni that is big and round)

½ tbsp Coconut Oil

1 cup Healthy Choice Spaghetti Sauce (Optional: Flavor with spices as desired)

Grated Light Old Cheddar Cheese

Sliced Low Fat Turkey Pepperoni

Chopped Green Peppers

Sliced Pickled Jalapeño Peppers

Chopped Mushrooms

1.       Preheat oven to 400 degrees Celsius

2.       Heat coconut oil in heavy pan over medium high heat

3.       Grill zucchini slices in heated coconut oil until tender/crisp. Do not over cook! 3-5 minutes each side will usually suffice!

4.       Line baking pan with aluminum foil, line zuchinni slices on the pan. Spread with spaghetti sauce.

5.       Top with your favorite toppings! (turkey pepperoni, green peppers, jalapeno peppers, mushrooms etc.)

6.       Sprinkle with Grated cheese.

7.       Place in oven until cheese is melted. Cool, and enjoy!

Sometimes I use whatever I can find in the fridge! The other “pizzas” in the photograph are made with spinach, fresh parsley, tomatoes and goat cheese. Very tasty J

Summer Squash Soup

1 medium Summer Squash (yield approx. 4 cups).
4 cups Chicken Broth (low sodium)
1 Medium Onion, chopped
1 Medium Apple (such as McIntosh)
1/4 tsp ground nutmeg
sea salt and pepper to taste
Optional: Fat free cream cheese

1. Pre heat oven to 350 degrees
 2. cut squash legnthwise and place face down on baking sheet. Bake squash for approx 30 minutes or until squash is tender, or fork is easily inserted through skin of squash.
3. Once the squash is cooled, remove the seeds.
4. In a large pot, combine 4 cups of cooked squash, chicken broth, onion, apple and spices.
5. Put on medium high heat and boil for20-25 minutes.
6. Transfer soup to blender and puree. (You may have to do two batches). Be sure to remove the small top on the blender so the hot soup does not blow off the top!
7. Optional, Stir in 1 tbsp of fat free cream cheese before serving!

Apple Crisp

2 Large Apples (chopped)

1 Tsp Coconut Oil

½ tbsp. cinnamon

1 tbsp Stevia

1 tbsp Agave Nectar

½ cup large flake oats

Greek yogurt

1.       Heat coconut oil on medium high heat in medium frying pan.

2.       Add apples to the pan and sautee until apples begin to become tender. Approximately 5 minutes.

3.       Drizzle agave nectar over apples, stirring occasionally.

4.       In a small bowl, mix cinnamon and stevia. Sprinkle over the apples, stirring well to coat all the apples.

5.       Add oats and mix in well.

6.       Remove from heat and top with a dollop of greek yogurt and enjoy!

***Makes 2 servings

Maple Pear Butternut Squash

Squash is a great vegetable for the fall or winter. A great side with any turkey dinner. This is one of my favorite ways to prepare butternut squash. Its super easy, and tastes like a treat all on its own! Top with walnuts for some Omega 3 goodness! A healthy intake of Omega 3 fats helps burn stubborn belly fat!

Ingredients:

1 Butternut Squash

2 Ripe Pears

¼ cup “No Sugar Added” Maple Syrup

1 tbsp Olive Oil

¼ cup Chopped Walnuts

1.       Preheat oven to 400 degrees Celsius

2.       Peel and remove seeds from squash. Chop into bite sized pieces

3.       Wash and chop pears into bite size pieces.

4.       In a large bowl, combine the squash, pears, maple syrup and olive oil. Toss until the mixture is coated evenly with the syrup.

5.       Spread the mixture into an 11” x 7” glass baking dish.

6.       Bake for 40-50 minutes. At 30 minutes, sprinkle walnuts on top and return to oven to finish.

7.       Let cool 5-10 minutes before serving!

Zucchini Loaf

2 cups 100% Whole Wheat Flour

1 cup Quick Cooking Oats

1 tsp salt

1 tsp Baking Soda

1 tsp Baking Powder

1 tbsp Cinnamon

3 Eggs

½ cup Splenda

1 cup Unsweetened Applesauce

1 tbsp Vanilla Extract

2 cups Fresh Zucchini, Grated

1.       Preheat oven to 325 degrees and grease Bundt Pan (Non-Fat cooking spray). *If you do not have a Bundt pan, an 8x8 baking dish will do.

2.       Mix together dry ingredients (Flour, oats, salt, baking soda, baking powder and cinnamon)

3.       In a separate bowl, mix together eggs, Splenda, applesauce, and vanilla. Beat well with whisk.

4.       Slowly combine the dry ingredients with the wet ingredients, until it is blended well. Add in zucchini, Mix well.

5.       Pour the mixture into the Bundt Pan and bake for 30-35 minutes. Let cool 5 minutes before serving! Enjoy!

Training Techniques

Are your muscles reaching their full potential from your daily workouts? Have you ever felt like you are just going through the motions? Blast through plateaus, create maximum muscular hypertrophy, and boost your training intensity by experimenting with different training techniques!***Train past the pain***

Keep in mind that there is no “right way” or “wrong way” to train. So don’t give up on an idea before trying it! Switching up the routine can confuse the muscle and force it to grow like never before!

Muscle presence

Muscle presence is defined as keeping “the mind in the muscle “. Muscle presence is key in any exercise. The mind is as powerful as the body. Arnold Schwarzengger fully believed this theory. When the body fails, the mind is what keeps the body moving through that last painful rep. With each rep in the gym full concentration should be placed on the muscle being worked. Therefore, if the burn/tension is not felt in the desired muscle then the exercise itself can be considered pointless. Feel the burn and visualize the muscle growing with each rep. Feel the pump and the extra blood flow being directed to the desired muscle. Visualize what you want the final goal to be whether it’s such and round thick shoulders or a great peak on the bicep. Creating a visual image in your mind will create the image in which your body will grow.

Drop Sets

Drop sets are best done with a machine, that the weight level can be adjusted quickly and easily, or dumbells/barbells, which can be switched immediately. Drop Sets can also be done with an Olympic bar such as the bench press for example, if you have a training partner that can swiftly drop some plates off the bar after each failed set. Drop sets are best used at the end of your workout with the intention to create an extended period of failure in the muscle. Muscle failure can be described as pushing the muscle past the point of fatigue. Some people believe that reps should start being counted once the muscle is burning, or has reached failure, because these are the reps that count! As most people know failure=growth. At the last set of your last exercise (really a drop set could be done on the last set of any exercise), lift the weight using the heaviest amount of weight possible, for a few reps until the muscle fails. Put down the weight stack and immediately take a lower weight, and work until failure. Then skip to another lower weight, and another. Rep out until failure. Done!

Partials (reps)

Partial reps are good for burning out the peak of the muscle. Once your muscles are nearing the point of fatigue where proper form and full extension of the muscle is becoming too difficult to complete, “partial” rep it out. That means quickly pumping the muscle in half reps, or the peak of the reps, in order to further reach muscle failure.

Negatives

Negative reps allow for constant tension on the muscle, which enables activation of fast twitch and slow twitch muscle fiber. This training technique helps you use every potential of the muscle! To execute a negative rep, think “explode” on contraction, and “slowly” return to starting position while keeping that constant tension on the muscle. Experimenting with tempo, such as during negative training, may help the feeling of isolation of a desired muscle. Negatives are generally done best on the last set of any exercise.

Rest/pause technique

Rest Pause technique is similar to drop sets, without adjusting the weight stack. Get the extra few reps in by dropping the weight for 3 seconds only. Just enough time for the muscle to rest slightly, then pick the weight back up and “rep out” or finish until you are no longer able!

Fascia Stretch training

Fascia is the tissue that envelopes the muscle tissue. For the muscle to reach maximum growth it is important to stretch this outer layer of fascia so that the muscle has room to expand. Stretching the targeted muscle immediately after finishing a set for 20-30 seconds will promote the direction of large amounts of nutrient rich blood flow to the muscle. This allows for hypertrophy of the muscle and maximum recovery and it feels great too!

Burnout

Burnout is another method of bringing the muscle to failure. Technically one can “burnout” the muscle using any of these techniques to really fatigue the muscle. When lifting for power and strength, a good principle is to have 75% of your exertion focused on the first two exercises. The first major exercises are best chosen to be compound exercises, such and bench or squat, leaving isolation exercises (smaller muscle groups) to be trained last. Burnout is a great finisher for these compound exercises, by finishing the last set with a significantly lighter weight, for many reps. This encourages blood flow to the muscle and allows for the full execution of the muscle.

Hope these techniques can be useful in switching up your routine! Best regards and Happy Training!

Celia