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AN ATHLETE STORY:
Sara Jean Bikini Queen
How to find a prep coach to:
ROCK YOUR BODY
Nutritional Supplements:
A LITTLE MORE
THAN FOOD...
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Why I decided to try Whole30:
AND WHAT I LEARNED
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Transform-U:
Featured Athlete
Top 20 Competitors:
TO WATCH IN 2016
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Create a Must Have List
Regardless of if you are looking for a coach for your first show or
your hundredth show, you want to make sure that you find a coach
that meets your “Must Have” list. Create this list before you even start
talking to coaching and DO NOT stray away from it. For example, if
you are looking for a coach that lives you in your area, has trained amateurs that have gone pro and does the fitness and nutrition portion of
your program - don’t settle for someone else just because their pricing
is better. You may pay more upfront for a good coach but you will pay
a lot more long-term for a bad one.
A RECOMMENDATION
Find a coach that is willing to go the extra mile to see you succeed and
doesn’t think of it as going the extra mile. A coach that can help you
with your workouts and nutrition is a good coach but a coach that can
help you with your prep, pick you up when you are down (it happens
to the best of us), push you to inspire others around you and is willing
to go to your shows without you asking is a great coach.
Top Coaching Traits
To Run From
1 | Lack of Experience
2| No Social Media Following
3 | Poor Track Record
4 | Poor Communication
5 | Cookie Cutter Workouts
6 | Poor Attitude
A Note from Ron Anderson, Finetix CEO
“As a prep coach my number one priority for
my competitors is for them to know that I
am just as invested in their prep if not more
than they are. The journey to the stage is not
an easy one but if you have a coach that is
there to pick you up every time you fall down
it makes the journey a heck of a lot easier.
In the competitive world of bodybuilding (including other categories such as physique, figure, bikini and so forth), having a prep
coach to guide you through your training both on and off the stage is essential to reaching your potential. But with the
industry being as large as it is, finding a “good” prep coach can be harder than you think. To make it a little easier, we
have compiled a list of the top attributes of the best prep coaches in the industry; along with what to look for and what
to avoid when picking your prep coach.
Not all coaches are created equal and just
because a coach helped a bodybuilder place
well on stage does not mean they can do the
same for you. When looking for a prep coach
make sure to find someone with the expertise
in your specific area that will individualize a
program specifically for YOU!
Finding a Prep Coach is Like Dating
Don’t get stuck with a cookie cutter coach. It
will cause you nothing but heartache.
(Left to Right: Chris Salgado, Kimie Arnone, Anthony Prignano)
(Left to Right: Erika Mears and Ron Anderson)
When you first talk to a prep coach, you should have a list of questions ready to fire at them in a moments notice; just
as you would on a first date:
- What are your rates?
- What is your prep process?
- How do you send workouts?
- When should I do check-ins?
- How long have you been doing this?
- Do you just do fitness or do you also do nutrition and posing?
How You Know When You’ve Found the Right Coach
Finding the right prep coach takes time but when you’ve found one
that works for you stick with them. How do you know when you’ve
found the right coach? The “right” coach for you will achieve these
three (3) things for you:
1 | They will challenge you beyond what you thought possible
2 | They will be straight forward, blunt and sometimes just mean
3 | They will be there for you before, during and after the show
Talking to a prep coach, prepared, not only shows them that you are serious about competing but will help you weed out
a coach that has no idea what they are doing before you waste your time and money with them.
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Best Prep Coach Traits
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Highly educated/experienced
Has a strong following
Specializing in what you need
Individualizing a program to YOU
Is a Pro/competitor or has competed
Highly communicative when you need them
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The reason this appealed to me so much is that I love learning more about my body, and I love the focus on health instead of just simply weight loss. I also know that I’m kind of an all-or-nothing person, and having very strict guidelines
takes the “ooo, should I have this margarita and plate of chips?” out of the equation completely. To prep, I read through
their website, www.whole30.com, and printed out their approved foods list. I made a long list of meals I’d like to have,
easy foods to keep prepped on hand, and started to meal plan a little bit. I looked at Instagram pictures and blogs for
meal ideas, too.
The first few days were really, really hard. I had major caffeine and sugar withdrawal. (Coffee is fine, but my creamer was
a big fat NOPE). I couldn’t reach for that handful of my kids’ Goldfish when I felt hunger coming on. I read labels like
a mad woman. Sugar in lunch meat? Why??
After the first few days, it was much easier than I thought. The hardest part was social gatherings where noncompliant food was served. Eating beforehand or bringing my own food tugged at my food-loving heartstrings.
THE PROS
I cannot say enough good things about this program. The changes in my skin, sleep, energy, digestion, mood and weight
were significantly positive. I can honestly say I’ve never felt better. I have NEVER been a morning person, but by the
second week, I found myself consistently waking up before my alarm clock. I have three between 2 and 5, and when I
asked my doctor about my constant fatigue, he told me that my labs looked good, and it was just because I had small kids
to keep up with. I wish he would have suggested a change in diet. It made an enormous difference, and I was floored.
My skin was totally clear for the last three weeks of the program. I actually fell asleep when I went to bed instead of
tossing and turning (which I later learned was mostly from feeling bloated from my old dinners).
I couldn’t believe the way my midsection shrunk – because of the bloat. I know that I also lost fat, but almost immediately I stopped feeling bloated and that feeling was perhaps my favorite. Financially, I thought it was going to be more
expensive, but the fact that we pretty much totally cut our dining out budget (because so few restaurants have compliant
food), we applied that money to our grocery budget. I tried to buy organic produce and humanely-raised meat when it
was available.
There are so many healthy eating programs that are trending right now around social media that it’s hard to not be
sucked in. After months of seeing people I follow on Instagram trying the 21 Day fix, IIFYM (If it fits your macros),
and Whole30 (among a few others), I found myself wondering if I could commit to something so structured when I
really love the freedom to indulge but wanted to see some changes in my health. I am a picky eater, and I love to indulge.
I was NOT a clean eater before this program. I took some time to educate myself about each of the programs. Most
of all, I looked at pictures of the food that everyone was posting. If you’re a visual person like I am, you know that the
power of seeing someone else do something makes it seem much more attainable.
THE CONS
So. Many. Dishes. So much cooking. I LOVE to cook, but I have never cooked as much in my life as I did in those 30
days. My first round of Whole30, I cooked pretty much every single day, at least once. My second round of Whole30, I
learned to prep a little better and freeze big batches of favorites, roast chicken and veggies to use throughout the week
and keep raw foods prepped and easy to cook, but it was still significantly more than usual. You can’t just drive through
somewhere when you feel hungry if you’re in a hurry or your plans change. It requires a tremendous amount of planning
and discipline.
I decided on Whole30 for a few reasons. I needed a time limit so I could see a finish line and not burn out. Even though
the 21 Day Fix (by BeachBody) which is also supremely popular right now was shorter, I wasn’t ready for the commitment of planning out meals with the precision that program requires. Whole30 felt attainable. Even if I burned out,
I can still do anything for 30 days. I also liked that I didn’t have to track or count anything. As a longtime member of
Weight Watchers, I was so used to counting and tracking. I have three small kids at home and work part-time, and I was
just burned out from having one more thing to keep track of. Whole30 felt more restrictive in terms of food choices,
but easier to live day-to-day.
HOW NON-COMPLIANT FOODS AFFECTED ME
I learned that dairy upset my stomach most, even in small amounts. I ended up substituting avocado a lot when I was
craving diary and that helped a lot. Gluten made me bloat up again almost instantly. It was shocking how quickly it happened, too. Sugar gave me headaches, and when I had some, I spent the whole day wanting more. Legumes didn’t give
me any reaction, and I added them back to my regular diet. I wasn’t much of a drinker before, but I did add wine back
to some of my recipes in small amounts which didn’t bother me.
If you’re unfamiliar with the program, it’s a 30 day commitment to eat only certain meats, eggs, fruit, vegetables and nuts.
You cannot have any sugar, dairy, legumes, grains, or alcohol. NONE. The program is rooted in the idea that certain
foods (on their off-limits list) can be inflammatory to your digestive tract and cause a multitude of health
problems you might not even notice (any many that you probably do). After 30 days of only whole, unprocessed meats,
eggs, vegetables, and nuts, you slowly introduce one food group at a time and note your body’s reaction to them. Once
you know how your body reacts to these food groups, you can then decide what to add back to your
normal diet and what to avoid.
OVERALL
I’m so glad I did this program. I learned so much about my body and my willpower and felt amazing. I have adopted a
more paleo lifestyle and it has made a huge impact on the way I feel every day. If you’re thinking of trying a program
like this, I would recommend it to anyone!
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My fitness journey began in 2010. I witnessed my younger brother Josh compete in his first bodybuilding
competition. After seeing all of the strong, beautiful, fit women on stage I told myself, “Wow! I am going to do that
someday!”
The following week I went to my college apartment and I donated all of my food. I went to the grocery store to purchase whole, natural foods so I would be ready to the week ahead. Back then it was drilled in my brain to eat chicken,
sweet potatoes, and broccoli. I lived on that for months! My brother took the time to show his workout split in the
gym for 3 days and then I was on my own. I made significant progress my first summer with my new lifestyle change
and I became addicted after seeing the results.
I made a list of goals on notecards and taped them on my college apartment bedroom wall. One of those goals said,
“Earn Pro Card” on it. I knew I was not going to give up and I would do whatever it takes to get there.
The following spring in 2011 I decided I was going to compete in my first competition that April. I decided I was
going to do a warm up show in March to gain experience before competing locally in front of my friends in family. I
did not have a car my first year in college, so I looked up “Ride Share” board on campus and arranged to ride with a
stranger to Minneapolis so I could compete. I remember being extremely nervous, especially seeing the competitors
I was up against. That day, I earned my very first trophy in my life. A very proud 2nd place finish in a competitive
class of 10. I knew at that moment as I was beaming on stage that my mission in life was to shine and inspire others.
I competed in 2 more competitions that spring, earning another 2nd and 3rd place. I ended my first season a success
without little guidance. I took the next 9 months to make some more changes so I could compete again the following
spring.
With the cards I was dealt in my past, and with being on my own since age 16,I had a rough time in college financially.
I struggled to ask my friends or family for help because I am too independent. I ended up spending February-April in
2012 (keep in mind I live in Wisconsin) living out of my car. I loaded my car up with blankets, lived on tuna, rice cakes,
and protein powder, showered in the gym, and still summoned up the strength every morning to run the bleechers by
the nearby baseball diamond for my morning cardio. I was determined. Show time was around the corner, and I had
my worse placing yet. I was not as conditioned as I should have been, so I earned 5th place. My heart was completely
broke because I knew of the obstacles I had to get to this show. I remember going into the back room and falling to
my knees and crying.
I picked myself back up and I decided to give myself 6 more weeks and I would compete once again. I knew I had
to work harder and figure out a new living situation. I found someone renting out a closet in a loft a few miles from
campus, so I decided it would definitely be more ideal than my car. I decided I would start running everywhere I had
to go for extra cardio. I would run to the gym lift, do cardio on the stepmill, run to the grocery store, and run home.
I ran in the snow, rain, and shine. Nothing was going to stop me.
In this time I also graduated from college. It was a huge accomplishment after achieving this goal without any
financial help. I was the first person in my family to graduate and I was very proud.
Show-time was here and it was time to shine once again. I was able to check off the next item on my list: win my bikini
class. I did it! I was so proud it finally happened after stepping on stage 5 times! I experienced my first overall on stage,
and even though I did not win it, I was proud of my 1st place class award.
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Even though I maintained so well during my reverse, I
experienced one of my most challenging preps going
into the Arnold. Calories were in the low 1200s and
cardio was high, but I continued to fight. March was
around the corner and it was time to hit the big stage.
Quintin was also competing at the Arnold for powerlifting, so it was such an awesome feeling to know that
we were both achieving our dreams at the same time.
I did not make first call outs, and I did not place. It
was my first time in my bikini career that I was not at
the top. I was bummed, but after finding out that I did
not place because I was too lean and conditioned for
their standards, I felt proud for how hard I worked. It
was such an amazing feeling to compete on that stage.
Since I was not properly educated on reverse dieting, I had significant weight gain after this season. I gained about 25
lbs. I felt so deprived from living on the same 5 foods that I could not stop binging. I had a severe problem with binging. I could not go to bed at night without doing it. Food consumed my thoughts and it was keeping me away from
my social life and goals. I was to embarrassed to go places, especially in the summer because I did not want anyone to
see my body. I was ashamed but I could not stop eating.
I hired a coach (name to be kept anonymous) in 2013 and I was willing to do whatever he said so I could get myself
back on stage again. He had me doing almost 2 hours of cardio a day and eating under 500 calories. I was a zombie
and I was so strung out on caffeine and stims in order to attempt to function at my daily life...not to mention I was
making no progress at all. One of my competitor friends noticed how my prep was going, and was very concerned.
He gave me the name of his coach and told me to contact him immediately. At first I told him I was fine and I was
willing to do anything it took-but eventually I gave into his advice.
Quintin and I decided I was going to take one more shot at earning my pro title. We want to travel, plan our wedding,
and get ready for our future family. So we decided about 6 weeks later, it was time to step on stage again. I was going to
give it my all! Cliff was able to start my reverse after the Arnold, so my calories were high, cardio was low, my muscles
were full, so I was happy. I came into the NANBF Natural Southern State’s Classic show, my most conditioned every
and I felt very confident that it was my day. I felt so confident all day long.
I contacted the one and only Cliff Wilson who immediately accepted my application to Team Wilson. We had a long
journey a head of us, but I knew I was finally in good hands of someone with knowledge that was going to put my
health first. I worked with him for about a year, and then I took my nutrition into my own guidance. I was still frustrated with my body, and was battling my unhealthy relationship with food.
My posing was on point and I brought a look that I was so proud of. I made first call outs and I kept on telling myself, “This is it! It is going to happen today!” Finals came around, and I didn’t even place. My heart was broken once
more. Every judge told me I was too lean, too muscular, and too conditioned. I worked too hard and was docked for
it. It was very unsettling and discouraging. I was not willing to “soften up” to please a panel of judges. I always bring
in a hard bikini-beastmode look, and I thrive on that look. That is who I am, and I was not going to change that for
anyone.
During this time, I focused on my teaching career. I am always working towards setting goals and achieving them, so I
created a new list. In the 3.5 years I step away from the stage, I ran my first Tough Mudder obstacle race and finished
even though I sprained my ankle, and competed in 3 powerlifting meets. My current meet maxes are 275 lb squat, 125
lb bench press,and 296 lb deadlift. It was during this time I also met my fiancée, Quintin Meyer.
Quintin reminded me of the internal strength that I have and helped me overcome a lot of my fears. He helped me
demolish my severe problem with binging and the ability to have a healthy relationship with food. He also taught me
how to be a successful powerlifter.
On the way home I was so upset. I did not want to end my season on that note, but I also was not willing to change
my look to please the judges. I am proud of my physique and I worked extremely hard over my 6 years of training.
I looked at the upcoming show scheduled, and we decided I would try again the following weekend of the DFAC
Diva Classic in Duluth. I did not change my physique, and if anything I brought an even harder look to the show. I
left my extensions at home, and (I am really sorry Cliff) but I even pumped up before I went on stage to get my delts
popping even more along with my veins. I decided I was going to go on that stage as my proud bikini-beastmode self
and shine bright for the world to see.
Fall of 2015 I had my eye set on competing again. I contacted Mr. Wilson to see if he would help guide me into my
shows. Since I had everything precisely tracked from macros to training and cardio, he had no problem stepping in.
September came around and it was my return to the stage. I was so incredibly excited to show the world who I am
once again. I earned 1st place novice, novice overall, 1st in my open class, and 1st in the overall. I swept the show!
What an incredible feeling that was! I remember running off stage balling my eyes out and hugging my fiancée.
I finally did it! I finally won an overall in a show!
Holy Batman! It finally happened! I won my class and the bikini overall, and was awarded my DFAC Bikini Pro Card!!!!
6 years of hard work, dedication, and perseverance. I finally did it! I Tears filled my eyes on stage. My dream had
finally come true! Is my story ending there? Absolutely not. I am already signed up for my pro debut at the Georgia
Natural Bodybuilding Championships in Atlanta. One week after our wedding in October, I am also taking the leap
and competing at World’s. I am going to give it my all! Our future children will have 2 world class athlete parents- and
I couldn’t be more excited. This has absolutely been an incredible journey, and it has only just begun. Next year at this
time I hope to be on my way to being a mommy, experiencing a fit pregnancy, and inspiring women everywhere that
anything is possible when you shine your brightest.
The following weekend I competed again in a much larger show, DFAC Minnesota Mayhem Championships.
I earned 2nd place in a very competitive class, but more importantly, my life was forever changed on this day.
Quintin walked out on stage after awards and proposed to me. My fairytale was unfolding more and more.
After my fall season ended, I now had the knowledge and understood the importance of reverse dieting. Cliff helped
me every step of the way and I was able to reverse to about 2,500 calories a day with no cardio, and I still maintained
about 5 lbs above my stage weight. The power of knowledge and science is so amazing and I am so incredibly thankful
for all that I have learned while working with Cliff. He is a phenomenal coach and I would never be where I am today
without him!
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2. LOSS OF NUTRIENTS IN OUR SOIL
Fruits and vegetables are only as good as the soil they are grown in and let’s be honest here, food today is not what
is was. Mineral from the soil are transferred to the plant to help it grow and produce vitamins. Modern farming is
heavily dependent on pesticides and artificial fertilizers that leave our soil depleted of essential minerals and nutrients.
While fertilizers enable plants to continue to grow, without the proper minerals the plant cannot make all the proper
vitamins that we as consumers need. It’s a viscous cycle that leaves us with a shocking range in nutrient content.
3. WHERE OUR FOOD COMES FROM
Whether you buy organic food, conventional food, or directly from your local farmer, this makes quite a difference.
Organic foods are great because you can avoid unwanted pesticides, hormones, and other chemicals but do you know
where your food came from or how long it has been since the original harvest?
While it’s very important to eat plenty of fruits and vegetables, the quality of the food you consume is just as important as quantity. If your food has been shipped from across the US or world and has been sitting for over a week
(sometimes two) before you consume it, the reduction in nutrient value can be quite astounding. My best advice is to
buy seasonal produce from your local farmers and consume it within a day or two.
You’re pretty confident you are providing your body with what it needs. You are fueling with fresh fruits and
vegetables, limiting your sugar intake, staying hydrated, getting enough sunshine and plenty of sleep, right? Let’s be
honest here. The reality is that we live in a world where we are constantly exposed to toxins, we have way to much
stress, we don’t get nearly enough exercise, we ingest chemicals that poison our bodies, and we don’t get enough sleep.
4. WE ARE AGING
This is inevitable and it happens to all of us. As we age, our ability to absorb nutrients decreases, which is why it is
very important for children to take a quality multivitamin that supplies their bodies with the necessary amount of
nutrients to support healthy bone and tissue formation. On the flip side, taking supplements is also very important
for the aging population because they need to replace the lost nutrients.
It is important to make the investment towards optimum health, because after all, life is better in good health. No
matter how healthy you think your lifestyle might be, here are a few reasons why you should be supplementing with
quality vitamins and minerals.
1. WE ARE ALL UNIQUE WITH DIFFERENT NEEDS
5. EXERCISE
We have RDAs (Recommended Daily Allowances) and DV (Daily Values) that are set in place by health
organizations such as the Federal Drug Administration (FDA) and Institute of Medicine (IOM). These values state
the recommended intake of vitamins and minerals by gender and age. But these values are just that, recommendations that were put in place to prevent classic nutrient-deficiency diseases and not to achieve
optimum nutrition.
If you are an avid exerciser or athlete, your nutrient needs are increased. In order to perform at your best, you need
to replace those lost nutrients through a combination of a healthy diet and supplements. Certain nutrients are vital
for proper functioning muscles and cells and since exercise does increase the loss of them, it’s best to make sure you
have a proper supplementation protocol so that you can perform at your peak.
We all are biochemically unique individuals and have exposure to different environments (smoking, pollution, exercise,
stress, pesticides, food, water, ect.) so the amount of vitamins and minerals we need varies from person to person.
We must also remember that taking too many nutrients is just as detrimental to your health as not taking enough. We
all have different needs, so finding the right balance for the unique you is the key. Make sure to talk to a health care
provider before starting any new protocol.
The majority of people do not have sufficient vitamins and minerals in their diet to experience an optimum level of
nutrition. How many of us have skipped a meal because we didn’t have time or drove through the fast food drive
through in an attempt to eat a quick meal? If we don’t eat or eat processed food, we are not providing our bodies
with any of the essential vitamins and minerals that it needs to function as well as it can.
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This month we are spotlighting Arline Morales.
How was it preparing for your first NPC show?
She has made an amazing transformation both
inside and out and is taking the NPC stage by
storm. Arline competed in the Supernatural
March 26th where she placed 1st in her class - in
her first ever NPC show.
“This prep was the most challenging for me
since I had to balance it with working my full
time office job, training clients at the gym, and
planning my upcoming wedding. It was exciting
to be a part of the very first NPC Supernatural
Show and I felt the most comfortable on stage
than I ever had before.
We expect big things to come from this up and
coming athlete and will keep everyone posted
along the way on her journey to the top.
Interested in being out next Transform U
model? Let us know by filling out our model
search application. Click below for more details.
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Because this was a small show, I had the
opportunity to speak with NPC Chairman Ed
Sanders on what I need to do before going to
Nationals.”
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3. Brent Daak
2. Derek Davis
1. Martha Happy
4. Siera Brown
5. Nadine Schmidt
Competitors to Watch 10 - 20
Montae Bailey
Chukwumah Anwah
Ray Clark
7. Jennifer James
Chris Salgado
Terrence Terrell
Maria Bock
6. Tanya Youngblood
Jade McFarland
Matthew Burdess
Matt Mirowski
Kaelin Patterson
Britney Potter
8. Carl Sievert
9. Anthony Prignano