Your First Bikini Fitness Competition Guide
Posted by Leslie McCatherine on
Outside of the rigorous dieting and training, navigating your way through your first bikini fitness competition can be confusing, overwhelming and stressful. If you don’t have someone guiding you, you can get lost in it all quickly and then end up freaking out on the day of the competition because you weren’t fully prepared. Trust me, I know better than anyone; just ask my best friend/hair stylist/makeup artist/therapist/posing coach/therapist... Yes, I meant to say therapist twice! The day of my first show I was a complete wreak and she quickly had to become all of those things and more. I’m a very thorough woman and thought that I had done all of my research however the day of my first show I found out quickly that there were several pieces of the puzzle that I had missed and no one told me about.
Here is an extensive list of the things that I feel every first time bikini fitness competitor should know before stepping on stage. I wish I had this information before my first show!
Step 1 - Find The Right Coach:
I can’t stress this enough, hire a reputable coach. You’re going to want someone with experience training bikini competitors to guide you and support you through this entire process. Since this is your first show I recommend hiring someone local to you. I tried the online coaching with some of the top coaches in the industry but found that because it was all so new to me, I needed that one on one training and guidance. A local coach can be more involved in all aspects of your training, meal plan adjustments and posing. They will be able to monitor your progress closely on a daily basis, assess and adjust as needed to get you where you need to be. Your coach will become your closest friend and biggest supporter throughout this journey since you’ll be spending most of your time in the gym. You’re going to need someone to help motivate you, teach you how to control your nerves and be in your corner the day of your show. To find a good coach start by searching Google: Bikini fitness contest preparation (City, State) or Fitness competitor preparation coach (City, State). I would also ask some of your fitness friends online (who you know have competed and done well) who they have used or would recommend.
Step 2 - Pick Your Show:
Consult with your coach and do some research on all of the organizations and upcoming shows to determine which organization and show would be best suited for you. This is a website which lists most of the current organizations: http://www.naturalbodybuildingevents.com/orgs.htm
Each organization is different and the judging of the shows is totally subjective. I suggest researching photos of the
previous year’s winners in the show you would like to do and get a good idea of what body types the judges are looking for. For instance if you have a harder, more muscular body you’re not going to want to compete in a show where the judges favor the softer look.
Step 3 - Budget/Expenses:
Unless you have more money than you know what to do with, I suggest you sit down and budget out your next 12 weeks of competition prep, you’ll thank me later. Budgeting on the front end will relieve you of any financial worries during the process. Create a spreadsheet and list all of the key (high dollar) things that you will need for the show. In the first column list all of the following:
compete in a two-piece suit with v-shaped bottoms. Consult with your suit designer on what the best fit would be for your body. Everyone is different and if you’re not sure they will be able to assist you better than anyone else. Due to my figure, I personally go with a scrunch butt - Brazilian cheeky bottom and a standard triangle top, non-sliding (Sewn down in the center).
To bling or not to bling? The question really should be, how much money do you want to put into your suit? If you have enough, I say bling away, however if you don’t, it’s not the end of the world. The judges honestly don’t care if you do or don’t bling. Sometimes too much bling can actually be distracting to the judges and take their focus from your body to your suit. My favorite suit designer hands down is Ravish Sands.
Some Other Well-Known Designers:
suitsbyamy.com
cynthia-james.com
saleyla.com
angelcompetitionbikinis.com
suitsyouswimwear.com (If you’re on a budget, they have really cute inexpensive suits)
divaexchange.com (Used suites)
Heels: This is the easy one! Your heels need to be clear 4” and higher. Since the judges are sitting about four feet below you when you’re on stage, you probably don’t want to go with platforms. Plus they’re harder to walk in. Remember, keep it classy! You either want heels with or without straps. It all depends on how well you walk in heels. If you’re not so good at it, I would suggest getting heels with straps.
Don’t go crazy with the shoe bling. You don’t want the judges’ attention to be on your feet! Order some comfortable shoe halter inserts for the front part of your heel. I love the Pleaser brand. These will help keep your feet from sliding through the front of you heels and do wonders for your feet!
If you have the money, order a spare pair of heels. You’re going to be practicing in your heels everyday, so if something were to happen, you have a backup!
A Few Places To Find Clear Heels:
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- Coach – 12 week prep, Trainer or Nutritionist (You may have just one person helping you, or you may have all three)
- Posing Coach
- Posing Clinic
- Organization Registration Card
- Show Entry Fee
- Competition Bikini
- Competition Heels
- Competition Jewelry
- Bikini Bite
- Supplements
- Weekly Meals
- Weekly Water Jugs
- Hair Color and Cut
- Professional Spray Tan
- Professional Hair
- Professional Makeup
- Travel to Show
- Hotel
- Money for Show Photographer

- exotichighheels.com/sexy-high-heels--sandals---pumps-clear-high-heels--mules-and-sandals.html#pagetop
- highheels.com.au/figure-fitness-competition-shoes/
- vegasexoticshoes.com/fitness-competition-shoes-s/1864.htm
- Competition Suit
- Back up Bikini (If you have one)
- Sewing Kit
- Bikini Bite
- Competition Glaze
- Clear Heels
- Back up Heels (If you have them)
- Heel Inserts
- Jewelry: Bracelet, Earrings, Ring(s)
- Flip Flops
- Big Baggy Black Sweat Pants and a Top
- Extensions (If you have them)
- Curling Iron/Flat Iron (Bring both just in case)
- Volume Spray/Dry Shampoo
- Hair Spray
- Shine Oil for Hair
- Hair Clips
- Teasing Comb
- Brush: Round and Straight
- Hair Ties
- Stage Makeup: Bring Dark Foundation and Powders
- Lipstick and Gloss (matching your suit)
- Hand Wipes
- Full-Length Mirror (Walmart has them for $8-$10)
- Hand Held Mirror
- Deodorant
- Cash (I always bring $300 just in case)
- Eye Lash Glue
- Extra Eye Lashes
- Dark Towels
- Dark Wash Clothes
- Dark Sheets and Pillow Cases
- Dark Blanket
- Resistance Band
- Phone Charger
- Ipad
- Earphones
- ChapStick
- NPC CARD and ID – DON’T FORGET THESE!
- Shower Cap for Tan
- Nail Glue
- Scissors
- Black Silk Robe (I found a really cute one online and had my name embellished with rhinestones on the back)
- Toiletries: Shampoo, Conditioner, Toothbrush, etc...
- Vaseline for your teeth, trust me it works! Apply this to your teeth after lip stick is applied to keep the color off of your teeth and to help you hold that smile on stage
- Exfoliator: Non-scented body wash and baking soda
