San Diego Personal Training, Figure and Bikini Competition Prep Blog

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

by Joe Lenihan on August 29, 2010

in Bikini Competitor Prep, Figure Competitor Prep

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 [...]

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August 17, 2010

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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 [...]

August 6, 2010

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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 Carne [...]

July 21, 2010

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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 a [...]

July 18, 2010

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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 to low to [...]

July 8, 2010

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Bikini Competitors: Is your Butt STAGE READY?

Is your butt good enough to set you apart from the other competitors on stage? If so, the chances of winning your class are pretty good.
Whether or not the glutes are the most important body part to the judges is debatable (they’re looking at everything), but there is no question that it seems to [...]

June 27, 2010

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This Blog’s for YOU!!!!!!! (And the Truth About Negative Calorie Foods)

I’ve learned as a trainer the importance of putting myself in my clients’/prospective clients’ shoes. Not literally, although high heels do make my calves look even sexier (as if that’s even possible).
What I mean is that topics I might find satisfying to preach and blog about may be a total bore for women who [...]

June 17, 2010

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Figure Athletes, Bikini Competitors and Models: How to Determine your Macronutrient Intake

This post is sort of an expansion on last month’s Do you really need to count calories post. That post focused more on determining caloric need and very briefly suggested a 40/30/30 macro intake (mainly for simplicity since it would allow one to use Zone Diet recipes).
Now that I have more time to delve into [...]

June 9, 2010

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Do you have Stubborn Fat? Mobilize and Burn it!!

Are you or have you ever been so lean that getting those last few pounds of fat off seems nearly impossible? If so, you’re not alone…and there is nothing wrong with you. Even the most advanced athletes and competitors have this to deal with, and they deal with it as a matter of routine.

So [...]

June 2, 2010

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Next Level Exercise of the Week- Inverted Row

The Inverted Row is a great exercise for Bikini Models and Figure Competitors wanting to strengthen their entire posterior chain in one movement.
The upper back and biceps are the muscles most challenged during this movement, but the glutes, hamstrings and abdominals are called on to maintain proper alignment.
The height of the bar can be adjusted [...]

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