Category Archives for "Bikini Competition Prep"

Client Transformation Rebecca Lwin

 I was 46 years old in 2016 when I decided it would be a good idea to see if I could whip my semi-fit mom-bod into contest-ready bikini shape.  After a lot of internet research during which I found lots of cookie-cutter programs and just as many extreme and bizarre diets, I finally found Joe […]

Client Transformation Jennifer Jackson

Hello, I am Jenn and I have been a client of Cherish for a little over 2 years now. This is a long read but worth it if you are serious about competing.  I want to share with 100% transparency what life is like as a Next Level Bikini Prep client.  I would like to first […]

22 NLPT Clients Brought Home 49 Top 5 trophies in 29 shows over 13 months

Just thought I’d give a quick update on our success rate lately. We’re still right around our usual 90% placing rate since we started back in 2010. Over the past 13 months, we’ve put 22 different girls on stage (I told you we were a small team! :). Collectively they brought home 49 top 5 […]

5 Keys to Bikini Competition Training

Just a quick run through of what I consider some keys to a proper bikini competition training program.  This isn’t going to be a book, so I’m not covering everything…just what pops into my head as I type 🙂 Bikini Competition Training Key 1: Appropriate volume per bodypart based on YOUR strengths and weaknesses If […]

How we handle bikini competition diet and training for different body types and starting points

Just a quick post about how we handle bikini competition diet and training for various body types and starting points.  We accept clients of all shapes and sizes, and always make it a point to let each applicant know prior to enrollment what our approach will look like for them. Scenario 1: Initial Cut followed […]

Ideal Stage Weight for Bikini Competitors

This is a revision of one of my more popular articles.  It seems the judges have been looking for bikini girls to be leaner and dryer than they were a few years back when I wrote the original article on Ideal Stage Weight for Bikini Competitors. So I’ve taken a close look at where my […]

Bikini Competition Diet Macros: How we determine low carb vs. high carb for our clients

This is going to be a short one and not as technical as some of my other articles. I basically just want to briefly touch on how we go about determining our clients’ bikini competition diet macros, specifically whether to go low carb/high fat, high carb/low fat, or moderate carb/fat once we’ve determined caloric and […]

Client Transformation: Melanie Barrera

Congratulations to Next Level Bikini Prep client Melanie Barrera on her amazing transformation!  She just did her second show ever, NPC Europa in Dallas, TX.  Her first show ever was NPC Battle of Texas about 6 months prior, where we were able to take home two top 5 medals.  Next show is NPC Battle on […]

Welcome New Co-Coach Nikky!

We’ve just added our third co-coach, Nikky Rash from Orlando, Florida!  Nikky is a NASM Certified Personal Trainer and NPC National Bikini Competitor. She will be offering primarily online training/nutrition, but also has (limited) availability for in-person training in Orlando. As always, our coaches coordinate behind the scenes to ensure all our clients are getting the […]

Should Bikini Competitors do a Cyclical Ketogenic Diet?

July 2016 Update: I’ve received a number of emails/inquiries from people who assumed that because I wrote this article about CKD dieting that it is the approach we take for our clients. Just want to point out that we DO NOT do CKD or Ketogenic dieting, as you will find if you can suffer through […]

Bikini Competition Diet: Why many competitors drop the ball on carb cycling

Carb cycling seems to be standing the test of time as a staple of the typical bikini competition diet, so I thought I would write a brief article on what I see being done incorrectly by many competitors, and how to make your carb cycle better. First I want to clarify that I am talking […]

Bikini Competition Diet Series: How to Calculate Your Macros

This is an expansion on a very, very simplified article I wrote back in 2010 on how to set up your Bikini Competition Diet Macros.  I’ve been hesitant to get too in depth with this since adjusting a diet is really an ongoing process, and you need to know when to leave things alone and […]

IIFYM or “Clean Eating” for Bikini Competitors…which is better?

Should a bikini competition diet utilize IIFYM (if it fits your macros) or the ever popular “clean eating”? Its funny that we’re considering bikini competition diet IIFYM and “Clean Eating” to be opposing viewpoints/concepts now.  Just 10  years ago I was in charge of a successful 12 week lifestyle/body transformation program at my gym, and […]