So... You Want to be a Figure Competitor...

by Katie Boynton

Have you wondered what it would be like to someday enter either a figure or fitness competition? Has a list of excuses a mile long kept you from getting started? Do you feel you are too old, too fat, or not pretty enough? These were obstacles I struggled with, but after writing down my goals on paper, I found that I had the courage and the discipline to make my dream a reality. In April 2004, I entered and won my first figure competition at age 40!

The three month journey of contest preparation was by no means easy, but the thrill of standing on the stage was worth all the sweat and sacrifice. The steps listed below may also help you get into the best shape of your life and be ready to take the stage for your own personal victory!

Put your fitness goals down on paper. Imagine for yourself what being in great shape will look like and feel like. 90% of the game is mental. I never believed this until I lived it myself.

Write down all that you eat in a food diary. I personally found this to be very difficult because I did not want to admit to myself how much sugar I was consuming. As a result of tracking foods I consumed, I decided to eliminate sugar from my diet. Splenda has become my friend!

Always eat protein with your carbohydrates. This ensures that your protein intake will be high. Plus protein affects the glycemic indexes of other foods. High glycemic foods that are more apt to convert to fat when consumed alone are less likely to turn to fat when digested with protein. You will be amazed at how creative you can become with foods. Some examples are adding protein powder to oatmeal, sugar-free pudding or baked goods. I even sneak protein in Duncan Hines brownies for my kids! I add protein powder to peanut butter and have it on a rice cake. Grilled fish or chicken are delicious on a large salad. An egg white omelet with lots of veggies is another great meal.

Do not eliminate fats! Fat is essential for healthy skin and hair. Low fat cheese, yogurt, unsaturated fat salad dressing, and peanut and almond butter are all part of a healthy figure and fitness diet.

Visualize your transformation and put it to work when you hit the gym. Train hard, but do not work out seven days a week. The body needs its rest for muscles to grow effectively. And too much cardio can break down muscle that you’re working so hard to build.

Hire a personal trainer if your budget allows. Find someone that will work on your mental game, not just the physical one. Having someone else track your progress is invaluable because it’s hard to see your own gains objectively. Plus everyone could use a cheerleader along the way.

Hire someone to help with the choreography and music if you’re shooting for fitness competition. I worked with Cathy Savage at Savage Choreography (www.savagechoreography.com). She is an excellent resource for ladies starting out. In addition, I met so many people through her that have become great friends. There is some kind of bonding that happens when you’re all walking around trying to look graceful in six inch heels!
Practice walking in your heels. Believe it or not, you get used to it. It’s important to be used to walking in them because it affects your presentation in competition.

Stretch. Join a yoga class, or stretch on your own daily. The body needs it and you can use this time to focus on your progress and success.
 

Surround yourself with other positive and motivating people. Many of your family and friends will not understand why you are doing what you are doing, and will make you second guess your commitment. As my trainer used to say to me, “Your train is pulling out of the station and either your family/friends are with you or they are not.” Scary? Yes, but this is part of the mental and physical journey and growth you will experience and it’s well worth the price. Enjoy the ride!

Katie McKay Boynton lives in South Hampton, NH with her husband and three children. She is the owner of The Body Connection, a personal training company that focuses on helping her clients realize their dream physiques. She can be contacted via email at katieboynton@adelphia.net.