My Experience As a Bikini Competitor (And What I Ate)

It was June 14th, 2014 when I stepped on stage to compete in the Bikini Division at the FitSciences Championships. FitSciences Championships and SmartMoves Ent are non profit organizations that focus on combating Childhood Obesity within schools in Atlanta. The FitSciences Championships was held during the “Atlanta Health Expo” weekend that was filled with great events including a 1-mile and 5k run, children’s olympics, free health expo-seminars, health screenings, cooking clinics for parents, and activities for corrective and preventative approaches. Prior to making the commitment, I had just recently decided I wanted to try competing. I kept thinking to myself that I would probably do something like this when I was much older if I wanted to advance in my career. However, when this opportunity presented itself, Iwas completely SOLD and I had a few short months to get ready!


Overall, I would say I dedicated five months to preparing for this show. I had already been focusing a lot of my time on my personal health and fitness but I knew in order to build an admirable physique, I had to focus more time on strength training and dieting. After a few months of following weight-training plans that I found online and quitting bad dieting habits, I hired an amazing body-building coach named Kim Sullivan, who helped me turn my vision into reality! I first enrolled in the show, then I hired her! I knew I needed to first make the commitment in my heart before I announced my plans to my family and friends.


Kim quickly took over my diet and training routine, and for the next three and a half months, I truly grew as a professional. She handed me a new program every four weeks and it was up to me to follow it!

At the time, I was a full-time Fitness Professional on a NAVY base in my hometown, where I had the privilege of working very closely with our Active duty Sailors and their families. I enjoyed that job very much for two reasons: 1) I discovered my love for teaching Group fitness, and 2) I also had the resources available to me to take on such a commitment! Aside from work, my days consisted of meal prepping, early morning fasted-cardio, and an additional 1.5 hrs strength training almost every day of the week! I had only a little idea of what I was getting into, and although it was difficult at times, I am so very happy I gave it a try!

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Back stage, I felt like such a Princess. My bikini was hand made by a friend’s mom and I personally made my Luau costume for the Theme-wear portion of the show. Backstage, I was accompanied by my sisters who helped me with my hair and makeup, and I had the rest of my family patiently waiting on me in the audience.

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I ended up placing 5th overall in the bikini division, and although I did not receive the trophy, I was called to center stage for recognition amongst the top contenders.


My experience was truly one that I will always be proud of, but even then, I do not plan to do it again. Although I enjoyed the end result, I personally do not feel that the process embodied the well-balanced, healthy lifestyle that I desire. PLEASE comment below if you’d like to know more about my experience or have any questions about competing in general! :) Here’s what I ate on an average day:


4 egg whites 1 cup spinach 1/3 cup oats w/ 1 tbsp flax oil


4 oz orange roughy Asparagus (as much as you can eat) 2 oz sweet potato


4 oz chicken breast 2 oz new potato ¼ green peas 1  tsp olive oil


4 oz salmon 2 cup spinach leaves (shaved carrots) 1/3 mushrooms (1 tsp olive oil)


One 1/2 scoop protein shake


2 oz lean 99% ground beef 2 oz ground 99% turkey ¼ cup whole wheat pasta


1/3 cup scallops 3 oz flank steak Asparagus (as much as you can eat)


Vitamins & Glutamine



Philippians 1:6 ~ being confident of this, that he who began a good work in you will carry it on to completion until the day of Christ Jesus

Top 5 Things to Live Fit and Healthy


Fat burners. Crash diets. High self-esteem. Low self-esteem. Quitting. Overtraining. Sedentary lives. Active lives. Excuses. Anxiety. Stress. Endorphins. Binging. Weight gain. Weight loss.

I have seen it all! Here are my TOP 5 things that you can do TODAY that will help you stay consistent in living a healthy & fit life:



One of the biggest mistakes I see people make, especially as a beginner is that they neglect

their need to get help, so instead of witnessing them achieving their goals, I see a lot of

disappointments and discouragement. I would consider a lack of time to be the #1 complaint I hear amongst clients as it relates to their exercise routine. Unfortunately, what many people fail to realize is that 30 minutes of exercise a day is substantial. It is only when we allow ourselves to get so far behind that the mountain looks too big to move, and the goal seems unachievable. After all, nutrition really is the biggest battle (so they say). So when the goal seems too great to tackle alone, seek help and support. There are many professionals, like myself, who are more than willing to help you take the next step.

I understand that personal trainers, new apparel, gym memberships and good quality food can be very expensive and inconvenient! Oh, how I know. But I sincerely believe that investing in

your personal health and wellness is the best investment a person can make. Exercise and good nutrition not only makes you look great but it also makes you feel

great which can lead to more joyous lives and more productivity on your job, whatever that may be.

Sure, it make take a little time to get your metabolism working to your advantage and get your schedule under control, but I encourage you to be careful next time you say that there isn't enough time or resources to do what needs to be done. Taking care of your body is an invaluable life-preserving strategy that drastically improves quality of life. When you put a little in, I believe you will be surprised at what you get out :)


Of course, it depends on your goals, but a lot of people desire to have a lean, toned body. Even those that desire a bigger, more muscular physique should know the importance of mixing cardio and strength training in their workout routine. Many women shy away from strength training out of fear of looking “manly” or too muscular, like a body builder. Most of these women fail to realize that in order to experience that kind of muscle hypertrophy, a LOT of heavy lifting is needed, and in some cases, supplements that alter a woman’s hormones to promote muscle growth. To gain lean muscle and have a lean and toned body, it is recommended to do 2-3 days of strength training per week along with cardio, most days of the week. I will dive a little deeper in programming and exercise routines in later posts.


Three commonly overlooked aspects to a well-rounded fitness program are: stretching, resting, and drinking water. These three factors can be the difference between you sticking to a program for

3 months at a time and living that lifestyle for the rest of your life. Proper stretching, rest and water consumption can significantly reduce chances of injuries, training-related pain and inconsistent results. Adequate amounts of water is not only an aspect of great nutrition, but also plays an important role in building and repairing muscle. Water is an ingredient in synovial fluid, which protects our joints, especially during times of stress while weight lifting.


Lao Tzu said “A journey of a thousand miles begins with a single step”. He sure hit the nail on the head when it comes to fitness!

Goal setting is a very important aspect for me personally and professionally. When I start working with a client, it is important for me to understand his or her expectations. A lot of times, people underestimate how difficult it can be to lose weight or to obtain the physique of someone else. I like to take the time to help people understand what realistic goals are, as well as help them set measurable, short-term goals that can keep them motivated and keep their eyes on their overall health and fitness (as opposed to aesthetics only). For example, one of my first goals for many of my clients is that they be able to run a 10 minute mile. I have them work on that during their warm up.

“Little by little, a little becomes a lot.”


Genetics play a huge role in how our bodies respond to exercise and nutrition. Some may even say that genetics dictate habits. But fortunately for us, our bodies and the way they respond to exercise and nutrition can indeed change. We have the ability to train and eat in such a way that makes our body burn fat more efficiently, even at rest!! We also have the ability, with a little will power, to overcome food and lifestyle addictions that keep us from our goal.

The power is within you to make the necessary changes. You deserve to give yourself a fighting chance. Forget what others say. Forget what your parents did, what your friends do, and what you’ve always done!! Find what motivates you, find your balance, and fight for your health.