Bikini Competitor Success Secret #1 - Build a Foundation

    

 

          Congratulations on deciding to compete in a Bikini competition!  I am so happy that you discovered my blog because I want to help you not only accomplish your goal, but also dodge the bullet of ruining your health and missing out on your full potential in the process. 

          The successful competitors you have witnessed compete in the physique world for years (or any sport for that matter) have one thing in common; they built a solid foundation before “cutting” or peaking for any competition.   All of these competitors have either come from an intensive athletic background, such as track or gymnastics, or have paid their dues in the gym lifting iron.  Because of this time they have built sufficient muscle, body awareness, baseline conditioning, structured eating habits, and experience with “periodization.”

          Periodization is a strategy professional level athletes use to cycle their training through distinct phases in order to achieve a maximum level of performance (ie body composition for physique athletes) without over training.  The first phase of periodization that all successful athletes begin with when they enter the world of physique competitions is building a foundation of strength/muscle mass, coupled with the development of eating habits that are conducive to muscle growth.

It's Time to Go Upside Down! Handstand Progressions

  Yoga was once a HUGE part of my life.  It basically was my life!  I used to wake up 6 days a week at 4:30 to practice Ashtanga Yoga for 1.5hours.  I also dedicated my life to yoga school and teaching 10+ hours per week in addition to running our gym and teaching kettlebells.   I have now drifted into the world of iron.  My body has gotten stronger and leaner but my flexibility and "stillness" or inner peace has declined dramatically.

  I have decided that I need to add yoga back into my daily routine again.  I lift 5 days a week so finding the time to include yoga can be difficult.  But, if there is a will, there is a way.  One way that I have been able to add yoga back was by integrating some of the "fun" yoga poses into my workouts.  Adding  poses into your workouts not only gives you something to do while resting between sets, but it will also bring the "inner kid" out during your training.  I laugh so much more during my workouts now than ever before. Danny and I even include cartwheels and tumbling into our warm ups!

Top 3 Glute Exercises for a Stellar Bikini Booty!

          I have to admit, when the alarm goes off at 6am on glute day I feel like an excited little girl on Christmas morning.  Training my glutes is something I look forward to every single week because I love the exercises, the feeling, the results, and I work up a great sweat during my lifts.

The Kettlebell Clean & Windmill Combo (video)

           I had a few people a while back request a video demonstrating the clean and the windmill with the kettlebell.

          The kettlebell clean is an a movement that essentially allows you lift the kettlebell from the floor into the rack position.  From the rack position you can perform a number of exercises such as presses, lunges, and front squats.  It is crucial that you master the hip hinge prior to cleaning the kettlebell so that you can utilize your powerful hips to lift the kettlebell verses your lower back or excessive knee bending.  The kettlebell clean will also help shape the arms, strengthen your core, and improve your posture.T

          The kettlebell windmill is a very advanced movement and I only recommend practicing this movement if you have been spending at least 6 months training with kettlebells with proper technique.  This movement is another version of a hip hinge but requires a high level of body awareness.  You will utilize your core to help stabilize the movement and avoid stretching the lower back, drastically improve shoulder stability while strengthening your arm muscles and encouraging a full range of motion within the shoulder joint.

          Part I is an instructional video about the kettlebell clean and an advanced movement known as the windmill.  After watching the first video put your technique to the test with the in Part II.

Part II- The Workout:

A Kettlebell Complex combining the following movements:

Clean/MP KB Presses/Windmill/1Arm Swing
5x Cleans
5xMP Presses
5x Windmills*
5x 1 Arm Swings
Hand Off and repeat on the other side.

          Perform each movement 5 times before you start the next movement. Once you have done each movement
hand off and repeat on the other side.  After you have completed both sides park the bell and rest for 30 seconds and then repeat.  Do a total of 3 sets per side.

          This workout consists asymmetry work (You are only using 1 weight vs. 2 and performing right vs. left side of body).  Make sure you keep your body under the bell, utilize pressurized breathing, keep the torso engaged and feet grounded.  Remember, linkage vs. leakage.  If there is one part of you that is weak and not connected to the movement then you will throw the whole exercise off. * If you are new to kettlebell training skip the windmill exercise.

 Feel free to leave comments and requests for future videos!  The videos can consist of but are not limited to kettlebells, yoga, strength training, and nutrition/supplementation.



XOXO,

Abby


Learn more:

"Top 3 Glute Exercises for a Stellar Bikini Booty (videos included)"

"The Synergistic Power of Yoga and Kettlebells"

"Effective Conditioning Workout For a Stellar Bikini Body (video)"

Interested in more info about competing in Bikini? My Bikini Competitor newsletter is designed to help you develop that lean, sexy bikini body. Plus, as an extra bonus, you 'll also get a FREE Bikini Competition Starter Kit E-Book...download it now!     First Name * Email *

The Synergistic Power of Yoga and Kettlebells

  Walking the fine line between flexibility and strength is an area of exploration and constant challenge. Yoga alone, as you may know, is very beneficial to the mind, body, and soul. Every time you step onto your mat you open yourself to a new experience; a new opportunity to grow. Many perceive yoga as a way to stretch the body and gain flexibility while relieving stress, yet they do not realize that strength is also a major component of yoga.

7 Weeks Out From NPC Bikini Nationals

          This week has been a huge success.  Actually the past two weeks have been going very well.  I have dropped body fat and increased muscle while giving it my all during my last week of strength training.  Yesterday I was able to knock out continuous reps of full hang pullups like a boss!  I am
happy with my strength gains but starting Monday I must switch gears back over to pure fat loss.

          My nutrition will stay the same for the next week or so but I will increase my cardio sessions and change my weight training to less weight and more reps and supersets.  I will miss my heavy lifting!

          I have NO wiggle room so I must stay on track and focused.  I was happy with this mornings updates but I know that my stubborn area is my lower body (thighs) and I need to take advantage of every single workout and not slip up in the kitchen if I want to tighten them up.

         Below I have my measurements from the past 3 weeks as well as this past weeks training schedule.

Chest Workout for Ladies (video)

          This is a video of a chest workout I did and its an excellent way to develop lean muscle in the upper body.  It is imperative that you use weight that you can successfully complete all sets without failure or loss of good form.

Have fun!

XOXO,

Abby

To see more videos check out:

"The Top 3 Glute Exercises For a Stellar Bikini Booty"

"Shape and Strengthen Your Legs With This Workout"

"Effective Conditioning For a Stellar Bikini Body"

Interested in more info about competing in Bikini? My Bikini Competitor newsletter is designed to help you develop that lean, sexy bikini body. Plus, as an extra bonus, you 'll also get a FREE Bikini Competition Starter Kit E-Book...download it now!     First Name * Email *

Shape and Strengthen Your Legs With This Workout (video)

          This is a very effective workout that targets many muscles in the legs.  You will be able to gain lean muscle mass on your legs by incorporating the exercises in this video that will result in sexy, shapely legs that are also strong.  It is crucial that you use weight with each exercise that you can successfully complete each set with and not fail or lose good form.

Enjoy building and shaping your legs while increasing your metabolism and shedding unwanted body fat.

XOXO,

Abby

To see more videos check out:

" Top 3 Glute Exercises For a Stellar Bikini Booty (videos included)" 

"Chest Workout For Ladies (video)"

"Effective Conditioning For a Stellar Bikini Body (video)"

Interested in more info about competing in Bikini? My Bikini Competitor newsletter is designed to help you develop that lean, sexy bikini body. Plus, as an extra bonus, you 'll also get a FREE Bikini Competition Starter Kit E-Book...download it now!     First Name * Email *

Effective Conditioning Workout For a Stellar Bikini Body (Video)

          This is a video of a very effective conditioning workout known as a Tabata.  For this particular Tabata I used power ropes and kettlebell swings.  You can easily substitute the exercises with other lightly loaded exercises such as burpees if you do not have power ropes or a kettlebell.

          Do a total of 3 rounds of 20 seconds of high intensity with 10 seconds of rest.  Take a 2 minute break between sets.

         This is a great way for HIIT (high intensity interval training)...short and sweet conditioning sessions that will get your heart rate up and torch unwanted body fat with a stellar bikini body as an end result. You can do this at the end of your training session as a great finisher or you can do this on a separate day with a proper warm up.

         Please comment below after you try this Tabata out.  I love to hear your feedback!

XOXO,

Abby

To see more videos check out:

"Top 3 Glute Exercises For a Stellar Bikini Booty"

"Chest Workout For Ladies"

"Shape and Strengthen Your Legs With This Workout"

Interested in more info about competing in Bikini? My Bikini Competitor newsletter is designed to help you develop that lean, sexy bikini body. Plus, as an extra bonus, you 'll also get a FREE Bikini Competition Starter Kit E-Book...download it now!     First Name * Email *

Inspirational Training Music

          Music is powerful and motivational beyond words. When you wake up at 5am to chug down your am protein smoothie and carbs and prepare for your 1.30-2hr training session you need motivation.  For those of you who know me personally may take me as a "southern gal" and peaceful yogi. Cruising down the road I do enjoy listening to Dave Matthews and country. However, when it comes to training there is another side of me...Jay Z, Alice in Chains, Metallica, techno, etc. I train to music that inspires me to not quit and to pump out that last rep feeling strong and capable of anything.  I listen to music that inspires me to not back down and to focus on only one thing...Looking my very best on stage in 13 weeks!

          Lyrically driven,  my favorite song is "Second Chance" by Shinedown.

Week 4 and 5 Workouts For My First Bikini Competition

          Below you will find the workouts I did for the past two weeks while at home for Christmas.

Workouts 12/23 - 12/27:
I did not write all of my workouts while at home so I will give you a general break down of my training during Christmas break.  I trained 5 days out of the 7 days including compound movements, isolated exercises, and cardio. Each training session took about 2 hours.

Week 3 of My First Bikini Competition Prep

          I am approaching what I believe to be the most challenging time of the year to stay focused and disciplined. Yummy Christmas cookies, glasses of wine, and pasta are not in the cards for me this year. We had our Christmas Party last night which was so much fun! I reserved my cheat meal for the party but it didn't go quite as planned. It is only ONE cheat meal, I skipped my 4th meal (cottage cheese and brown rice) and ate dinner with not enough protein and way too many carbs and finished with more goodies.  Now, one meal is meant to be consumed in ONE sitting not over the course of 4 hours. Do not let the one meal fool you into thinking you can pig out all night long.  Eat your cheat meal over the course of a normal meal (like dinner) not spread out throughout the course of 3-4 hours. So I made a few mistakes but you learn from them and you don't do it again.

         To be quite honest I feel like I am really beginning to understand my mantra, "Eat to Live Not Live to Eat". In the past when eating breakfast I would be thinking about lunch and at lunch I would think about dinner. My train of thought has changed and now  I eat because I have to and if I want to reach my goal.  I look at food as a tool that will help ignite my workouts, sculpt my body, and support a body that functions at an optimal level.

Alright, so check out my measurements and workouts below:

Week 2 of My First Bikini Competition Prep

          Training has been running smoothly and so far and I have been getting along with the nutrition plan with the exception of a few nights... It took all my strength to not consume an entire jar of peanut butter and eat a large glorified candy bar (protein bar).  But with a whole lot of will and a few fitness magazines to keep me motivated I pushed through.

          My measurements for last week are below: *Note I started my period the night before measurements.

VO2 Max Training- Conditioning For a Bikini Compeition

          As mentioned in my previous post, my goal is to train only with kettlebells for my first figure competition. (Find out why I ended up competing in Bikini here.) One of my main training protocols is Kenneth Jay's Vo2 Max using both the kettlebell snatch and viking push press (when my hands need recovery).

          Why use a VO2 protocol for conditioning?