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Foods for Fitness

I think most people who follow me on twitter or facebook are aware of this great company, Foods for Fitness, and the ease they provide anyone who follows a fitness diet however I receive many emails asking questions such as ‘did you really get all that for £40’,‘how does it come packed’, will they alter things for my requirements’ so the aim of writing this is to provide as much as possible about the wonderful service they provide.



Update so far - Blog 4

 Little late with this one so sorry guys!

Sweet Potato Gnocchi Recipe

 Sweet Potato Gnocchi



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Competition Advice

Tips for Competition Day

Having traiClaire and Friends preparing for competitionned and prepped yourself for so long. You want the last few things to be simple and as stress free as possible so you can enjoy the experience/goal you have been working towards.

I have tried to list as many key things as possible along with a checklist for the day to make life that bit easier. If on your Figure journey you come across any other helpful tips that others may benefit from, please let me know and I will definitely share it.

Hints & Tips in the run up for the day


  • Make sure you have registered with the federation before their closing date if required
  • Decide how you would like your hair and makeup a couple of weeks out so you can practice. There is nothing worse than getting it wrong on the day!
  • Many people put all their items in a big gym bag but I have found a "trolly dolly" bag (hard case with wheels) to be far easier as it doesn't rub your tan off and much easier to take around
  • Make 2 copies of your music and always test it before you turn up to the venue
  • Prepare any food/snacks the night before
  • Pack your main competition items a day or two before the show. It's one less hassle on the day and will ensure you don't turn up without a key item!
  • Know where the venue is!


Hints & Tips for on the day

  • Prepare hair and make-up before you set off. There are so many people backstage that finding a spare mirror is difficult. It's nice to arrive and be able to chill.
  • Wear loose clothing, flip flops to limit rubbing off your tan. It is also prevents ruining your hair and makeup throughout the day
  • Have enough money on you to pay for membership and entry if allowed on the day
  • Sip water throughout the day. Don't guzzle large amounts. Personally this bloats me
  • Eat small meals throughout the day. Everyone is different with food on comp day. For some it is trial and error Snacking on dark chocolate works great for me
  • If you don't have an exercise band and you aren't able to get to the weights to pump up. Use your towel with a friend for resistance movements. It works just as well!
  • Most importantly......HAVE FUN!!!


Competition Bag Checklist

  • Day and Night Bikini
  • Heels
  • Jewellery
  • Bikini Bite
  • Tanning products
  • 2 copies of your music
  • Membership Card/Entry form/ID if required
  • I-Pod – great if you want to switch off or go through routine in your head
  • Reading material – if you want to switch off/relax
  • Baby Wipes (great for removing tan/wiping hands)
  • Old towel
  • Hairspray
  • Hair clips/accessories
  • Make up
  • Small hand mirror
  • Sewing kit with thread to match bikini
  • Exercise band – don't presume there will be weights backstage to pump up with
  • Food/snacks/dark chocolate
  • Water




For myself I would say posing is the most important part of show day. You could present the judges with the most fabulous figure but if you don't know how to show it off to it's best then no-one can see what you have worked hard for. Alternatively, your figure may not match up to some of the physiques back stage but if you know how to pose for your shape and strengths, you will stand out fabulously and mask your flaws.

This section is aimed to provide you with the basic pointers for figure posing. Posing to your advantage and enhance your physique to the best of your ability. There are lots of pictures and videos on the internet so have a good look around for people who match your body type. How do they pose? Does it look good? Then you can adapt accordingly to how you would like to present yourself on stage. Always play around with posing in the mirror.

If able, video yourself posing as what you perceive yourself doing in the mirror can be very different when you watch it back on video. Remember that as you start dieting and you get closer to show day, your shape will be changing so don't be afraid to adapt your posing to suit. If you know people who have competed, don't be afraid to ask for help. We have all been there!

Federations and individual judges look for different criteria when scoring the figure class. Although guidelines are provided and all federations give examples of what they expect from the competitor you will find they differ.

The pictures below are split into:

  • Quarter turns
  • Compulsory poses
  • Any pose of your choice

This covers the basis of all federations for the figure class. Not all federations include compulsory poses in the figure class, this information should be available from their competition rules section.

Click on the pose of your choice for a full explanation:

Click on a pose to find out more

Quarter Turn Poses - Click on a pose to find out more... Click this pose to read more about Stage Pose Click here to find out more about Front Relaxed Pose Click here to find out more about Right Quarter Turn - First Turn Click here to find out more about Rear Relaxed Pose Click here to find out more about Right Quarter Turn - Third Turn

Click on a compulsory pose to find out more front double bicep pose front lat spread pose side chest pose side triceps pose side triceps rear pose



Dream Tan

Dream TanThis along with the new Pro-Tan stage finish is my favourite and is definitely a favourite with many bodybuilders, male and female. Dream tan is simple but messy. People have different ways of using this. Some will use a couple of layers of dream tan spray or pro tan competition colour the day/night before so they have a deep, dry tan before the application of dream tan instant color.

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Prep for Tanning

Tanning is just as important as posing!  So many times you see streaky, patchy tans, areas of green or someone who isn't dark enough, all of which hinders your appearance.  Hopefully this will help give you a good basis to work from when starting out with your comp tanning.

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Pro Tan

Pro Tan Tanning ProductsI love this brand just as much as Dream Tan. I have always used Pro-tan competition colour as the base coat for any show as I feel it gives a great colour under Dream Tan. It is applied with a sponge type spatula and is absorbed into the skin. 2-3 layers is usually plenty if being used as a base under Dream Tan.

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