Bikini Competition Resources
A collection of (nearly?) all my prep-related content for bikini competitions.
IMPORTANT / DISCLAIMER:
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.
As of December 11, 2022, I am officially an IFBB PRO! I received my Pro Card at the Mexican National Championships. More about this experience and what this means in my latest vlog series (see below.)
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).
NPC MX National Championships 2022
4-part YouTube vlog series
An originally intended 48 hour back-to-back international competition experience, which turned into receiving my Pro Card at the first show. This epic vlog series shows a week full of adventure, preparation, backstage experience, personal experiences and many emotions.
Part 1: packing, meal prep service, peak week glutes workout
Part 2: carb loading, physique changes & Nationals show day!
Part 3: IFBB PRO!? tan fail, post show routine, Olympia Amateurs
Part 4: reverse diet protocols (bloodwork results, sleep issues, supplements, new foods), judge’s feedback, IFBB PRO debut ideas, post show blues
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.
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
106: Different Prep Experiences (ft Kayla Weaver)
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
Heels: The Shoe Fairy (no affiliation)
Competition & posing Bikini suits and jewelry: KH Customs
I am officially a KH Customs Athlete (affiliate!) Use COURTNEYFORLIFE at checkout to save on any competition suit, posing suit, beach bikini or jewelry. By using this affiliate code, you can save 10% on Luxe Accessories, and you support me at the same time. Thank 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!)