37K views · 181 reactions | How I build quads - 7 sets of 10 FST style  get a full bikini and figure leg workout here www.freecompetitorworkout.com | Bikini, Wellness, and Figure Competitions | Facebook

30K views · 93 reactions | You can use this hip airplane and figure four glute stretch combo as your warmup or part of your workout #glutesworkout #hipstretch #legday #weekendgoals #weekendmotivation | Wild Girl Wellness | Facebook

🤩 It’s official! … Today, I am in the “contest prep window.” What does that mean? During the free diet workshop, I talked about it, but it means that a competitor is about 15 pounds or less and body fat range to being stage ready! I hit my target 🎯 weight today 150 which is less than what I started my last show prep at! All of this would not be possible for a competitor unless they have a phased diet based on show timelines. Sign up now to get the Competitor Diet & Macros 101 Workshop REPLAY �

1.3K views |  So, you want to compete?  Join my FREE 5-Day Contest Prep Challenge which starts on Monday! Sign up before the deadline. Link  in BIO or below www.5dayprepchallenge.com Can’t wait to meet you  | Bikini, Wellness, and Figure Competitions | Facebook

💯 FASTED CARDIO IS BETTER Cardio is an important component of contest prep especially if you have body fat and water weight to lose. Cardio performed in the fasted state is better because your body is not digesting food which raises insulin. Fasted cardio increases the breakdown of fats by releasing fatty acids. Some studies suggest 20% more fat can be burned in a fasted session. Bottom line, get your cardio done! Don’t miss sessions! 😝 If you are competing in 2021, join me for a 3-Day Virtual