Bikini Competition Resources

A collection of (nearly?) all my prep-related content for bikini competitions.

This is a collection of my created resources, tools, experiences and social media shares from my competitions. Nothing included on this page should be taken as advice on how to execute protocols, what you should do, or to prepare you for a competition. I have professional coaches that provide me with my necessary protocols because individualization is vital for success. This is very similar to the coaching approach I take with clients (individualization and specificity) but my clients are for lifestyle. I am not a competition prep coach.

AQFF Mr. Cozumel Prep 2019
3-part YouTube vlog series

First bikini competition in Cozumel, Mexico.

Part 1: Why did I compete?

Part 2: 10 week process

Part 3: Challenges, costs & what's next?

NPC Van Dyke Classic Prep 2020
4-part YouTube vlog series

Entering the NPC federation for my first competition in Canada.

Part 1: my journey to the stage and answering your Q’s

Part 2: 1 month update, benefits of following a meal plan

Part 3: I was ‘today years old’ when I learned how to workout and walk... what?!

Part 4: Unexpected Changes & Training in my Apartment

NPC MX Super Show Prep 2021
13-part YouTube vlog series

A very detailed journey​ to my first NPC competition in Mexico!

Part 1: Same Goals, New Approach

Part 2: Meal Plan vs Sunday Brunch

Part 3: Upper Body Workout at Tulum Strength Club

Part 4: 100% Adherence at a Resort

Part 5: Health Scare, Health Care & Supplements

Part 6: Carbs in my Diet

Part 7: Glutes Workout at a Resort Gym

Part 8: Q&A

Part 9: Protein & Fat in my Diet

Part 10: Diving into a Deficit

Part 11: Uncommon Truths about Prep

Part 12: Mock Show Day

Part 13: Peak Week, Show Day, Rebound & What's Next?

NPC Cancun Classic 2022
1-part YouTube vlog

A solo video recapping my stage presentation, what the NPC judges are looking for (and how I scored in relation to that), feedback from the judges on my physique, and protocols implemented for the next 5 weeks leading into the Pro Qualifier in Mexico City (Grand Battle).

I use TikTok as a platform for prep 'things,' like progress, hacks and tips I've learned, things that aren't commonly talked about, etc. Follow me on TikTok! Click here or 'TikTok' above.

IG prep talks

I don't share much of my prep on IG because most followers prefer my lifestyle and relatable content (I've asked on polls a few times! Respect!) but these are a few truth bombs that are important to be shared and understood about competition prep. Click on each pic to take you to the original IG post.

Podcast Episodes

Links for episodes on the Courtney For Life podcast. You can listen to these on any podcast platform or on the podcast page of my website.

078: You want to Look like a Bikini Competitor?

081: Why Competition Prep is Boring

093: Dating a Competitor

097: Arnold Weekend Recap

099: 2022 Competition Season

106: Different Prep Experiences (ft Kayla Weaver)

108: Social Responsibilities of a Competitor

Dream Team

A list of my dream team members who have helped me look my best for my competitions! Click each name for their IG page.

Prep team: Atlas Bodybuilding

Nutrition & training coach: Humberto Kauffmann
Posing coach: Kateryna Kauffmann
Competition & posing Bikini suits: KH Customs
Heels: The Shoe Fairy
Jewelry: Glam Competition Jewelry

I'm not affiliated with any of these companies, but if you want a discount code (suit, shoes or glam) please message me and I'll get it for you!
Athlete profile featured on Real Feats of Strength

Resource: Bikini TV

September 2022. Adam Bonilla from Team Elite Physique shares his very respected views and opinion on the evolution of the bikini division.

I really benefited from watching this video to better understand the direction that this division is headed in so I can ensure I'm on track to being my best for what the judges want to see.

Resource: Bikini & the Brain

September 2022. Adam & Ashley talk with an IFBB Pro Judge on what's required for the bikini division when the judges look for the 'overall package' from competitors.

This provides very useful insight to ensure everything from posing, to presence, to walk is perfect for the judges to give you the overall win (ok, and I hope some day me too!)