What does “Bikini Prep” mean?
Bikini competitors have a “softer” look than Figure/Fitness competitors. There should be no striations of muscles with every little separation. Stage presence and overall appearance are critical. Competitors generally have smaller frames and they will tend to have more “pizzaz” than Figure competitors. Think "Hawaiian Tropic" or Sports Illustrated.

Unique Needs:

• Suit Selection − “Off the rack” Bikini’s will not have as many rhinestones as Figure competitors. Suits will be two piece and “sexier” then other competitive suits.
• Posing − Bikini competitor posing consists of ½ turns and walks across the stage that allows the competitor to showcase physique and personality.
• Tanning − Tan will not be as dark as Figure competitors. You must be darker on stage due to the lighting. See our Partner Page for more information on our tanning resources!

Diet/Fitness Planning:

• Diet − We typically prescribe a high protein, low carb moderate diet that may include carb cycling, depending on the individual. We will also manipulate sodium and water as needed. Diets tend to be lower calorie because competitors weigh less than other competitors.
• Workout − If you are already muscular, we will prescribe high reps or no lifting for a particular area. We will focus on reducing muscularity and size in glutes and hamstrings. We will place emphasis on plyometrics along with targeted workouts for slow twitch (fat burning) muscle fibers and fast twitch (building/maintaining) muscle fibers.
• Face tends to be one of the most significant attribute in Bikini competitions.

Timeframe:
Because bikini competitors generally do not need to diet as intensely as other categories, an 8 week timeframe should suffice. This of course depends on the competitors starting point and other individual factors. Just because the look is “softer” then other classes does not make bikini prep easy; it requires just as much discipline as the other categories.

Client Type:
STS works with clients of every age group and fitness level. If you have the desire and determination to compete, we are the right partner for you. We have clients that are repeat champions as well as first-timers. The experience and journey to achieve your ultimate physical shape can be just as rewarding as taking 1st place and we consider it a privilege to partner with you to achieve YOUR goals.

Trainers
STS Trainers specializing in bikini preparation: Kelli, Matt, Mindy, Scott