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CONTEST PREPARATION COACHING

Plants

Wanting to jump on the competitive stage and showcase your physique? 

Have a seasoned professional and internationally winning Pro Bikini Athlete guide you to stage.

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Strategic training programming, exclusive nutritional programming to suit your individual needs to get you to optimum condition, posing assistance and coaching to suit your desired federation guidelines, support, and motivation from a coach that understands the struggles associated with competitive bodybuilding and bringing a competitive physique and stage presence. 

THE CONTEST PREPARATION ONLINE MODEL

POSING COACHING

  • Weekly online 60 min posing session required for all first timers, novice or beginner competitors regardless of federation/competition competing in

  • Quarter turns and individual presentation (T walk, I walk, V walk, etc) based on preferred division/federation competing in

  • Transitions

  • Stage walk and confidence

  • Stage presentation

  • Additional online posing sessions are available upon request

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DIVISION ASSISTANCE

  • Bikini suit cut, colour and style recommendations

  • Hair and makeup recommendations

  • Competitor heel recommendations based on physique and confidence level

  • Jewellery recommendations

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SHOW DAY ASSISTANCE

  • Show day itemised run sheet including division times, meal times and macros per meal and other required information

  • Backstage support and pump up

  • Assistance with hair and makeup touch ups if required

  • Tanning touch ups if required

  • Posing and stage presentation run through

  • Show day necessities list

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NUTRITION

  • Weekly Macronutrient recommendations (protein, carbohydrates & fats) based on your individual daily caloric intake requirements and preferred division

  • Understand food profiling of individual food sources

  • Track food sources and macros daily to ensure accuracy and consistency

  • Meal plan options available 

  • Understand nutrient timing to support your training performance

  • Weekly adjustments to ensure progression for desired level of conditioning for your preferred division

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TRAINING

  • New tailored training block every 4 weeks based on your desired training/fitness goal and physical requirements

  • Programming including frequency and exercise selection based on requirements for preferred division, current physique and body composition 

  • Progressive overload

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ADJUSTMENTS

  • Weekly accountability to ensure momentum & progression

  • Weekly detailed adjustments and support via Loom video response, audio message or detailed email 

  • Macronutrient, training/cardio, daily activity and lifestyle adjustments/recommendations as deemed necessary to meet division requirements in relation to conditioning and physique

  • Additional support and resources to assist where required/deemed necessary

  • Ongoing support via audio message, text message or email 

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POST COMPETITION PLAN

  • Reverse diet/nutritional plan & protocol to ensure that you come out of your competition and back to normalised eating habits/behaviours and regain normal body fat composition

  • Training programming to assist increase in caloric intake and promote lean muscle mass gain

  • Mindset support and reassurance post competition

  • Goal setting for off season/building phase and/or future competition plans

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THE SIGN UP PROCESS

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SIGN UP TODAY

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