Coach's Corner

with Cathy Savage

Fitness Coach and Choreographer Cathy Savage answers your questions about competition preparation.

Got a competition question? Email it to: Cathy@FitnessandPhysiqueMag.com for the answers!

Q: I am so eager to compete in a fitness competition but I have absolutely no gymnastics or dance skills whatsoever. I am 34 and I really do not see myself learning how to do a back handspring in this lifetime! I love to workout and live a healthy lifestyle. Am I crazy to think that I have a chance for being on stage someday? I can not even do a one arm push-up!
D. Kalfon - Boston, MA

A: Attending a fitness show, or even watching one on television can often be intimidating. All you really need is dedication and something I call the “WOW” factor. The ingredients you need are personality and entertainment. The best part of competing in organizations such as Fitness America or Ms. Fitness is that there are no specific mandatory moves. Personality and creativity are rewarded more than the difficulty of one’s tumble pass. You simply need to entertain the judges and audience and make them say “WOW” after you finish your routine. Your goal should be to create a mini-musical where you can become a character, placing your own personal touch on each move. Engage in yoga and pilates classes to assist with flexibility to avoid injury, especially if you are not used to performing. I also recommend dance classes to get your body used to performance movements. Remember, we all have that WOW factor within us just waiting to be unleashed!

Mary Bracero-Troupe

Q: I am planning to compete later this year. When should I purchase my high heels for the swimsuit round and how long do you recommend that I practice for?
S. Carper - Nebraska

A: How about right now! The earlier you begin practicing, the better. In some fitness organizations, the swimsuit/physique round is worth 50% of your score. You must master the art of walking in heels as if they were slippers. I recommend purchasing clear shoes with a 4-6 inch heel and a platform style toe. Practice in front of a mirror and in the aerobics studio at your gym. Have a friend videotape your practice sessions so that you can later review your performance and progress. A competitor can have a fabulous physique on stage but if she can not walk or pose with confidence, her scores will not be high. Practice at least once a week in the off-season and approximately three to four times per week within the last four to six weeks before your show.

Q: I can not afford a choreographer or trainer. Is there any advice you can give for a new competitor on a budget?
M. Simpson - New Hampshire

A: Your best source for training and nutrition is Oxygen magazine, which continuously highlights training tips from the top fitness athletes. I would also advise you to keep eating earth derived foods such as fruits, vegetables and lean proteins. With respect to swimsuits and costumes, try www.divaexchange.com. This site sells used costumes and suits for competitors. You may be able to find an outfit or suit that has only been worn once for less than half the price. For choreography, enroll in a dance or hip-hop class at your local YMCA or gym. Ask the instructor for help with some combinations. Most instructors would be flattered by your request. Try to find a mentor or fellow competitor in your area who would be willing to guide you. Preparing for a competition is less stressful when you have a partner! You may also want to log onto www.savagechoreography@yahoogroups.com which is a free service where girls can chat online and share ideas or ask fellow competitors questions.

Q: There seems to be a lot of tanning products on the market. Which do you recommend?
J.Goldberg - Newton, MA

A: As all skin types vary, so do tanning products. I remember when I was competing for the first time. I used my product for the first time the day before the competition. Boy, was that a mistake. I have very dry skin and the product made me look blotchy. Luckily, there are many wonderful products now on the market but I would advise that you test several products prior to your competition to see which one works best for your specific skin type.

Q: It seems like all of your clients have themes to their routines. Is it necessary, and how do you come up with a good one that the judges will like?
N. Pavick - New York

A: I recommend a themed routine. It makes you more memorable in the eyes of the judges and the audience. You can instantly become “Spiderman” or “Tinkerbell” as opposed to “that girl in the purple costume!”. Routines with themes are typically more entertaining as the competitor can tell a story. Most competitors tell me that they enjoy the art of becoming a character for two minutes! To create a theme, make a list of your favorite songs, movies, occupations, and characters (both historical and fictional). You will find it quite easy to invent a theme from that point. Choose one or two songs that correlate to that character and then choose other songs to include as well. The songs you chose do not all have to reflect back on the character. You can use “voiceovers” and sound effects to maintain the integrity of the theme throughout the routine!

Q: What do you think a good body fat percentage is for women competing in fitness and figure? I was aiming for 15% body fat at a weight of 135 lbs (I’m 5’ 8.5”), but someone now told me I should shoot for 125 lbs and body fat of 10%, which sounds too skinny to me. I kind of like having some curves, but I want to find out what the fitness standards are too so I can set appropriate goals.
Liz Jones - Woodville, WI

A: There is no magical number for weight or body fat, especially when competing as everyone distributes their weight and body fat differently. Two women can be standing next to each other on stage with similar height but totally different weight or body fat. Making sure someone with a good eye looks at you is the best way to know where you should be at! Some ladies look great at 15% body fat while others look too thin. In my opinion, dropping your body fat below 12% is dangerous and may also stop your menstrual cycle. This is not healthy and can lead to health problems in the future.

Cathy Savage is a fitness column writer, former competitor and professional dancer. She uses her diverse skills and experience to coach top fitness, bikini, and figure competitors in North America. She coaches over 100 ladies in the U.S. and Canada.

Her company, Savage Choreography and Competitive Fitness, is a full service competition preparation company based in Walpole, MA . It covers every aspect of preparation including; choreography, posing, nutrition, training, suit selection, and much more. Cathy conducts fitness prep camps throughout the year in a various locations of the U.S. and Canada. For more information, visit her website at: www.savagechoreography.com.

Got a competition question?

Email it to: Cathy@FitnessandPhysiqueMag.com for the answers!