Okay Warrior, you've decided to take that leap and strut across the stage! Wonderful! Now that you're beginning your next level fitness journey, you'll need to make sure that you have your posing on point! This will require extra work. Stretching, rolling and warming up before a posing session is crucial. 

   1. Increased ROM. You will be twisting during your posing. Without great spine mobility, you will not be able to show off the physique that you have been working diligently to build. 

  2. Muscle endurance. Stretching is another way to increase your muscle endurance and stamina as you often have to hold a stretch for a minimum of 30-60 seconds. This will make it feel easier to pose and hold a contraction while on stage. 

    Now that that is out of the way, let's get to some exercises to help you pose your best! 


   Foam roll. Foam rolling is crucial in fitness in general, however when it comes to posing this is a great tool to return your muscle back to their proper length-tension relationship. Set yourself up for success and less risk of injury. This is also a form of warming up as it does increase blood flow. 

  Ankle circles. This is important as you will be standing in heels (ladies, men are in bare feet). Your feet will get tired on show day. To avoid too much strain or pain on the feet and ankles moving your feet clockwise and counter clockwise for a minute or two will help to lose up the joint and muscle around it for better stability. 

  Forward seated fold. Sit down with your legs extended in front of you. With a tall back and square shoulders lean forward, hinging at the waist and keeping the spine straight and neutral. You do not need to touch your toes, this will come with time. You do want avoid rounding the back as this is a different stretch. Keeping a straight spine and square shoulders will stretch the hamstring versus the posterior chain. 

  Spine twist. From your forward seated fold, you will bring the left leg over top the right leg so that your foot is flat on the ground on the opposite side of your right leg. Bend the right leg underneath your left. Twist to your left and lightly press your elbow into your left knee and your left knee into your elbow. Hold and breathe for at least 60 seconds per side. 

   Cat/Cow. This is a movement that nearly everyone knows. Hands under the shoulders, knees under the hips. Take a deep breath in and curve your belly to the ground while you exhale, head to the ceiling/sky, push through the hands. Now reverse and push the spine up, tuck the chin, exhale, still pressing through the hands. This will loosen the spine and relieve back pain and strain. 

    Hello beautiful Warrior! So you have reached a new level in your fitness and you're ready to take the leap to strut your hard work across the stage. Before you begin here are some important things to know. 

   1. You need a coach! You've come to the right place! I have done many shows over the last five years and have worked with other experienced coaches myself! You are in good hands! 

   2. Throw sticker shock out the window and expect high prices! Bodybuilding is a lucrative sport for the people who run it, not the competitor. Just know that unless you plan on spending years in this industry, there is no ROI! It is for show and fun! The suits will cost you a minimum of $300. Tans, jewelry, shoes, posing sessions, food, supplements, coaching sessions, nutrition plans. There is a lot that goes into this! Go into it not only knowing you will spend a pretty shiny penny, but that you are ready to do so. 

  3. You need the drive and mindset! While this can be for fun, it also isn't a game. Bodybuilding is a sport that many take very seriously and rightfully so! Sculpting the body and gaining strength takes time, dedication, patience and the know how. This is it's own vibe. 

  4. You will be sore from posing! Posing is a tough ordeal! We begin early in the game as it is how you present your physique, so you must be ON POINT! In the beginning you will feel silly, this is normal. As you continue you will grow more comfortable and confident!

   5. This is not a normal lifting program! If you have worked out or worked with a trainer before you have a good idea of what to expect from a general population workout. Those workouts are there to strengthen and keep you healthy. Bodybuilding is intense, high volume toward show day, lower weights. It burns! But the results are worth it! 

   6. Calories, carbs, cardio! You will have a flux in your calories as you train and prep for the stage. This is normal. Depending on your coach it can be as little as 800 calories per day! Goodness! To me this is unnecessary, at Senshi Training you will never dip below 1800 calories by show day. You need a minimum of 1200 just to perform the basic functions of life such as breathing. Carbs are A LOT MORE IMPORTANT than we we think they are. Time and time again in the recent years, competitors are proving that carbs are the way to lean and dry out before a show! They will increase and you will NOT GET FAT. Cardio... this is an iffy one. Many of us will need to perform some form of cardio to help sweat out impurities, lose water weight and tighten the skin. Be prepared to do at least 45 minutes. 

     7. All. The. Food.  You will eat. You will eat every few hours. You will eat till you are sick of eating. But your body will love you for it, it will recover quicker and better as well. Eating all your food is crucial for muscle development and energy. EAT ALL YOUR FOOD! 

     8. You need a good support system. Without a good support system outside of your coach, who should ALWAYS be on your side, you need the people that you surround yourself with to be supportive. Even if they don't understand why you are doing this or agree with it, they need to cheer you on. Without that you will doubt, you will fail, you will feel unworthy. I know this from experience and having no support system for my first two shows. IT. WAS. AWFUL. AND. LONELY. You want to share your adventures and experiences with others, so keep good vibes close and negative ones at bay. 

   Okay, there is definitely more that goes into prep contest of course, however this is a great place to start. Knowing what you're getting yourself into and setting yourself up for success on stage. Still ready to strut across the stage? Let's get started then! 

Former client Anali. Began with me in 2016 and competed in her first show a year later in 2017 (center photo) where she placed 6th overall. Four weeks later she competed in her second show and placed 4th overall.