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HomeCompetition CornerWarning ⚠️ These 5 Mistakes will Destroy your Contest Prep

Warning ⚠️ These 5 Mistakes will Destroy your Contest Prep

Warning!  These 5 mistakes will DESTROY your contest prep


Contest Preparation (AKA contest prep) has evolved over the years.  In the beginning, there were very few competitors, now there are oodles of divisions, shows with hundreds of competitors, and a variety of federations.  The bodies are harder, leaner, and more muscular.  Everyone is looking for the 1% extra to make sure they stand out to the judges.  Newbies, look like pros, and pros keep raising the bar.  It is highly competitive, and fierce. 

If being in front of a crowd, lined up against your competitor, under the glare of the stage lights, is on your bucket list, here are 5 of the essential contest prep advice for beginners.

bikini competitor side pose of allison ethier

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1️⃣ HAVE A SUPPORT SYSTEM

Asking for help is not a sign of weakness, but strength as you are able to clearly communicate your needs.

If you are anything like me (which I believe we are more alike than different), I have learned the hard way, that I CANNOT do it all.

Family, friends, spouse, (and good childcare), can and want to support you.

LET them help you, and be apart of your journey with you.

 

Team work makes the dream work.Click To Tweet

 

🔐  Family, friends, and your coach are not minded readers.  They cannot guess what you need from them.  

You need to communicate clearly your needs, so they know how to support you.

 

RELATED:  HOW TO FIND A GREAT COACH

 

 

2️⃣ CUT BACK ON EXTRA PROJECTS AND SAY NO 

Don’t build a house, move cities, get married or divorced, change jobs, take on extra projects, volunteer at your child’s school, lead a massive fundraiser, be on a number of committees, while doing contest prep. 

You’re nuts.  🥜

In the beginning, you might think you can handle it all, but at the end when you are tired, emotional (you will be emotional at times), and short on patience, you will be thankful you have some ‘buffer’ time to spare.

You cannot do it all; all at the same time.

During contest prep, you have time for work, family, some friends, and your training – which includes nutrition.  

That is about it.

You are investing a lot of time, and money into this venture, so going at it with an empty tank as all your personal energies are spent elsewhere is a bad idea.

 

🔐 If you are competing, clear up your schedule to make room for training and recovery.  You can thank me later.

 

 

3️⃣ CHECK YOUR EMOTIONS

If you are having a ‘hangry’ (hungry + angry, however it is more like hungry + tired) day, remember it is all in your head, no one around you wants to be the bearer of your dieting emotions.  

You will be dealing with a number of things, staying organized is one, and keeping your emotions in check is another.

🔐 Count to 10 in your head, and fake it.

How are others in your life going to support your journey, if you are short with them?

Tell yourself, this moment will pass, and remind yourself, even if minute by minute why you are doing this.

 

Competing is the reward; not a punishment.Click To Tweet

 

 

RELATED:  COMPETING 101: THE GOOD, THE BAD, AND THE UGLY

 

4️⃣ MARATHON, NOT A SPRINT

Competing and lifestyle changes are massively repetitive, groundhog day-ish, and sometimes boring.

You are too far away to see results, and not close enough to see the end in sight.

You need to prepare yourself mentally each week, to do better.  Each week, you should focus on the tasks at hand, food prep, scheduling, training times, posing, meal planning, grocery shopping, and working hard, each and every workout.

Mindset is key during this phase, especially the 12 to 3 weeks out from the show – as it is more of a #grind (positive focus) or #grind (negative) focus.

Some days will be awesome, and other days you will ask, “why did I show up today?”.  

Either way, the work needs to get done, and you are the only person who can do it.

 

🔐 Focus on progress, getting better, and know you did you best each day.

 

 

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5️⃣ MOTIVATION

Use external rewards to keep you on track. Get new headphones, an outfit, cool shoes, more equipment, better supplements, or even a training partner, or trainer for a few workouts.

You can JUSTIFY any purchase to help motivate you during those tough times.

Willpower can be strengthened, but sometimes you need an extra push.

 

🔐 Contact your coach, and let them know what you are struggling.  If they are a great coach, they will help guide you in the 👉right direction.

 

 

RELATED:  HOW TO GET AND STAY MOTIVATED

 

 

🔑CONCLUSION

We are all looking to do the same thing- look better, feel better, gain more confidence, and be the best version of ourselves.

Competing should be an empowering, insightful, and informative journey, into being a better you on step at a time.

There will be hard days, but not all days are hard. 

Expect that the journey will challenge you AND change you.

Keep these 5 fundamental foundational principles of contest prep in mind, to ensure you KEEP friends, family and your sanity after the journey is complete. 

 

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