FITNEWS TIPS

Sure, you’ve done it; we’ve all done it. You finally get a chance to lie down on the couch after a hard day of work with a bag of chips in one hand and a coke in the other. You flip through the channels happening to come across ESPN and there in front of you is a fitness pageant of some sort. Wow! As you inhale another handful of chips and slurp down more sugar, you visualize yourself on stage. What a dream!

Fantasizing about performing on stage can definitely become a reality with a little hard work and determination, not to mention less chips! Although the spotlight of TV may be a great longterm dream, there are lots of ways to start out locally.

On Saturday, June 13th, is the ______ annual NPC Indianapolis Fitness Championships. It is a great opportunity for a person who has never competed before to get a great start! According to the National Physique Committee (NPC), the criteria for fitness competition is comprised of three judging founds. The first is the quarter turns in swimsuit. Second is the fitness routine in which each competitor performs a 90 second routine that displays athletic coordination, performance ability, style and personality. Routines may include any combination of dance, aerobics, gymnastics or any other demonstrations of athletic talent. In the third and final swimsuit round, judges will score each contestant for body shape, skin tone, complexion, poise, and presentation. Each round makes up a third of each competitor’s total score.

The Indianapolis show is how I got started, and now I compete nationally. Using skills you learned as a child such as dance, ballet, jazz, hip-hop, gymnastics, and dramatic presentation can help form a great basis. These can help provide agility and coordination which are a must.

The following are tips for anyone getting into fitness competitions:

1. If you don’t have a background for choreography of movement, enroll yourself in a few aerobics, dance or gymnastic classes. "Steal" some moves from that ESPN show that sparked your interest in the first place. Even professional competitors like to "borrow".

2. Having the talent may not be enough if you don’t have "the look". If your body is not athletic looking, get to a gym and start training with weights. Judges like to see hard-earned muscle. Consult a personal trainer for a few sessions if needed. It will be money well spent.

3. If the muscle is covered up, that won’t help either! Improve your nutrition! If you want your body to perform and lokke the way you want and need, focus on protein! Many athletic women do not get enough. Also vegetables such as broccoli and cauliflour are low calorie and high in nutrients.

4. Strive to drink close to one gallon of water daily. Try it! It regulates many body processes and allows protein to do it’s job. Start to decrease carbonated and sugared drinks.

5.Supplement!!! Yes, it really works if you know how to use it to your advantage. Multi-vitamins, creatine, and a good protein powder are a great foundation.

If you are planning on competing here in Indy, it is definitely not too late! Get a 90 second routine together tohigh energy music, pick out a flattering two piece bathing suit and heels, follow the above guidelines, and get going! I usually start training hard 12-16 weeks before a competition, so there isn’t musch time to cheat with six weeks left to go!

It’s a good idea to have a buddy help you with your preparation. Find a certified personal trainer to get your body fat % checked every two weeks to assess your progress. Try to reduce it to 9%-14%.

Good luck! If you’ve got the determination and will power, I might just be seeing you on TV the next time I lie back on my couch with a bag of chips...off season, of course!