April 26, 2012
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Thumbnail image for Refeeds for Figure and Bikini Prep?

Refeeds for Figure and Bikini Prep?

See if this scenario sounds familiar: Your figure or bikini coach has had you dieting pretty hard and nonstop for weeks.  You made some good progress at first, strength/performance in the gym was okay for a while, energy throughout the day wasn’t too terrible all things considered, and you still liked asparagus.  Then as the [...]

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April 11, 2012
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Thumbnail image for 5 Keys to Bikini Competition Glutes

5 Keys to Bikini Competition Glutes

When I say bikini competition glutes…I mean the kind that deserve to win, not the loose, jiggly ones I see scoring trophies at amateur level competitions these days.  Do you want glutes that look tight while you’re walking onstage or do you want to jiggle around up there until you’re fully flexed?  Because I’m still [...]

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March 28, 2012
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Thumbnail image for Carb Cycling for Bikini and Figure Competitors Part 3: Setting up a Carb Cycle

Carb Cycling for Bikini and Figure Competitors Part 3: Setting up a Carb Cycle

In this final installment, I’m going to take you through the steps of setting up a carb cycle for figure or bikini competition.  As mentioned in Part 2, I don’t really see the point in carb cycling much sooner than about 6 weeks or so out from a contest, although I have occasionally used it [...]

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January 2, 2012
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Thumbnail image for Jennifer Bock Wins Miss Swimsuit USA International!

Jennifer Bock Wins Miss Swimsuit USA International!

I’m very proud to announce our latest Next Level success story!  Jennifer Bock was just crowned Miss Swimsuit USA International, beating out 55 other high level contestants from all over the world!  We’re working on an interview which we hope to have up this week, but I thought I’d post a few photos from her [...]

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November 7, 2011
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Thumbnail image for Carb Cycling for Bikini Competitors Part 2

Carb Cycling for Bikini Competitors Part 2

Okay I think I’m probably about 2-3 weeks late writing part 2 of Carb Cycling for Bikini Competitors, but I re-checked and google still has little to offer on the subject.  Not that its google’s fault.  I love google. So I realized after re-reading part 1 that I never really bothered to explain what Carb [...]

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October 8, 2011
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Thumbnail image for Carb Cycling for Bikini Competitors: Part 1

Carb Cycling for Bikini Competitors: Part 1

Okay, looks like I’m finally fired up enough about something that I may have to write my first blog post in 5 months.  Every once in a while I like to pretend I’m a bikini competitor (this isn’t going where you think it is…get your head out of the gutter) looking for relevant contest prep [...]

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May 20, 2011
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Thumbnail image for Belles of Steel Spotlight: Val Eckard, Bikini Overall Winner at First Competition!

Belles of Steel Spotlight: Val Eckard, Bikini Overall Winner at First Competition!

I should really name this post “How to break typical bikini competition dieting rules and win first place”, but I’ll keep the focus on my client instead.  Well, that and our collective awesomeness. The latest success story is Dr. Val Eckard, a 41 year old radiologist who came to me already in very good shape.  [...]

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March 25, 2011
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Thumbnail image for Belles of Steel Spotlight: Kayla Kowalski

Belles of Steel Spotlight: Kayla Kowalski

So the guy who was just blogging about how silly/cliche all the before and afters/testimonials have become…and how actual substance seems to take a backseat to marketing is going to break his own rule.  But instead of just throwing up a testimonial and letting you wonder if the client really exists, or if they were paid for their words, I’m [...]

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December 11, 2010
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Thumbnail image for Figure and Bikini Competitor Q&A: Initial Weight Gain With Strength Training

Figure and Bikini Competitor Q&A: Initial Weight Gain With Strength Training

Q: I just switched to lifting heavier weights a few days ago. Why am I a pound heavier? A:This is a question many figure and bikini competitors have asked after beginning a traditional strength training (i.e. lift a relatively heavy weight for several reps, rest 60 seconds, repeat until muscle group is toast) program either [...]

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September 18, 2010
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Thumbnail image for Figure Competitors: 5 Reasons NOT to Cut Sodium!

Figure Competitors: 5 Reasons NOT to Cut Sodium!

While I think most figure competitors and contest prep coaches have come a long way with regard to pre-contest depleting or “drying out” practices, there still seems to be a lot of confusion regarding sodium manipulation. I’ve intentionally left bikini competition out of this post, since depleting is completely pointless, and actually a bad idea [...]

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August 29, 2010
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Thumbnail image for 3 ways to make your figure and bikini prep better (and easier)

3 ways to make your figure and bikini prep better (and easier)

As a San Diego Personal Trainer to figure and bikini competitors, models, athletes and women wanting to get into peak shape, I’m constantly asked variations of one specific question:  What are the secrets to bikini and figure competition prep?  Given the understanding we currently have of how the body responds to diet and exercise, combined [...]

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August 17, 2010
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Thumbnail image for An Interview with Tara LaValley: Fitness Competitor, Dancer and much more!

An Interview with Tara LaValley: Fitness Competitor, Dancer and much more!

Last month’s guest post with Elise Firestone was so popular, I’ve decided to make interviews a regular part of my blog from now on. One thing I haven’t covered much is the Fitness Division, likely because I know absolutely nothing about (sober) dancing, gymnastics, or anything that requires coordination or rhythm. To help make up [...]

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August 6, 2010
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Thumbnail image for Supplement This, Not That: Part 1

Supplement This, Not That: Part 1

As much as I hate some of the recommendations the “eat this, not that” books make, the concept itself is great. The average person with average fitness goals could probably make some measurable improvements in their overall health and appearance by simply referring to these guides whenever they’re thinking about a double bacon cheeseburger (or [...]

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July 21, 2010
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Thumbnail image for An Interview with Elise Firestone: Cosmetic Artist, Bikini Competitor and Model

An Interview with Elise Firestone: Cosmetic Artist, Bikini Competitor and Model

Have you ever thought about all the great opportunities that exist for fitness, figure and bikini competitors?  Think about it: how many industries combine fitness, nutrition, beauty, dance (for fitness competitors that is) and modeling into one? There are so many ways of entering the competition arena and even more ways of using it as [...]

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July 18, 2010
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Thumbnail image for Next Level Exercise of the Week- Romanian Deadlift

Next Level Exercise of the Week- Romanian Deadlift

The Romanian Deadlift (aka Straight Leg Deadlift)  is one of the very best posterior chain (glutes/hips, hamstrings, lower back, upper back) exercises, and an essential for bikini and figure competitors.  It’s a very common exercise that almost nobody seems to do correctly.  You’ll see most people rounding their backs, or going way too low to [...]

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