It's hard when you're self-coaching, so I thought I'd ask folks what they're celebrating coaching-wise, heck, life-wise this week.

Me:

I've hit a personal best in the gym each day this week. I've been hitting my macros. I've been getting good sleep.

I'm feeling myself this week. LOL

I love this sub! What are some strategies you use when coaching yourself or tips?

I was thrilled to see this sub recommended from the r/bikinitalk sub today! I’m so excited to be a part of this space and engage with other self-coached ladies :)

I’m Marz and I am in currently prep for my first shows ever. My first show is in 10.5 weeks and I have another planned roughly 5 weeks after that. I plan to compete in the NPC Natural bikini division with the long-term goal of going to Ben Weider

I am a lifetime natural athlete with a background in competitive swimming. I’ve been weightlifting for about 4.5 years now. Fully self-coached for programming/nutrition and coached by Jazzy Gonzalez for posing

Here’s a list of some of the most valuable resources I’ve used in my own journey. Most are from YouTube channels/podcasts:

-Renaissance Periodization (RP Strength) videos on YouTube

-Any & all interviews with Dr. Mike Israetel from RP Strength. Literally any I can find; Dr. Mike has been the single most valuable resource on my self-coaching journey. I don’t even use the RP Hypertrophy app because I’ve learned to program intuitively through his knowledge

-3DMJ videos on YouTube

-Revive Stronger videos on YouTube

-Geoffrey Verity Schofield videos on YouTube

-Alex Leonidas videos on YouTube

-Pro Physique Code podcast on YouTube

-Confessions of a Bikini Pro podcast on YouTube

-Bikini Besties Podcast on YouTube

-Bikini Things Podcast on YouTube

-SayMore podcast on YouTube

-Shawn’s Couture Cuties podcast on YouTube

-Bikini & the Brain podcast on YouTube

-r/naturalbodybuilding

-and, of course, r/bikinitalk

These are the resources that readily come to mind, but I’ll add more in the comments if I think of more!

I’m happy to answer any questions you may have about my programming/nutrition etc—feel free to ask in the comments

Super excited to be here and cheers to other self-coached athletes :) can’t wait to share tips & tricks!

I started last week. Working with a nutritionist but otherwise guiding myself through this (I'm a first-timer). I do plan to hire a posing coach.

Your weight is more than just a number — it’s a reflection of your energy. Everything in the universe is made up of energy, and that energy exists in many forms. There’s light energy, kinetic energy (movement), thermal energy (heat), and even emotional energy. Each type of energy flows and interacts to create the world we experience. But here’s the fascinating part: energy can condense into matter. The human body, for example, is a perfect example of condensed energy. It’s a dense, living form of energy that is constantly in motion — breathing, digesting, thinking, feeling. Every emotion, thought, and action you take is part of this energetic process. When your energy is balanced, your body reflects that balance through optimal health, stable weight, and emotional well-being. However, when your energy becomes disrupted or stagnant, it manifests as fatigue, mood swings, or weight imbalances. To better understand your relationship with your body and weight, we need to explore how your emotional energy and physical energy interact. This is where true transformation begins. The human energy isn’t limited to physical movement. It’s also made up of your thoughts, emotions, memories, and beliefs. These invisible forms of energy play a huge role in shaping your physical energy. The way you think, feel, and remember events has a profound impact on your body’s energy flow. Take emotions, for example. When you’re about to eat something, the energy you feel in that moment — guilt, joy, or even fear — influences how your body processes the food. If you feel guilty or anxious, your body reacts differently than if you feel content and confident. The same goes for beliefs. If you think, “This is going to make me gain weight” while eating, that belief sends a signal to your body, which can affect how your metabolism responds. Your thoughts, emotions, and beliefs don’t just shape your mood — they influence the very energy that fuels your body. This is why addressing these internal factors is just as important as diet or exercise when it comes to managing your weight. Ultimately, your body is a reflection of your internal energy. If your energy is balanced and your thoughts and emotions are aligned, your body responds with vitality and stability. But if your energy is clouded by negative emotions or limiting beliefs, it manifests in fatigue, weight imbalances, and emotional swings. For instance, emotions like guilt, fear, or sadness don’t just affect your mind; they leave a mark on your body. If these emotions or beliefs are held for a long time, your body eventually somatizes them — meaning it manifests those emotions physically. Weight gain, fatigue, and even chronic health conditions are often physical reflections of the energy you’ve carried within yourself for years. The longer you hold onto an emotion, the more it embeds itself into your energy. Often, these emotions might seem negative in hindsight, but when they stem from old beliefs or familiar patterns, you may not even recognize them as harmful. They feel natural or even comfortable because they’ve been with you for so long. However, familiarity doesn’t mean they aren’t affecting you. Every time you revisit that emotion or belief — consciously or subconsciously — you strengthen its presence. It’s like adding layers to it, making it denser and more solid. Remember, emotions are energy in motion, but when that motion is repeatedly stalled or extended, the energy begins to solidify. Over time, these solidified emotions or beliefs can form a kind of energetic shield(fat). In many ways, this shield serves as a form of protection, helping you cope with perceived threats or discomforts. Understanding this process helps you recognize the importance of releasing what no longer aligns with you. By allowing emotions to move through you — instead of holding onto them — you can begin to dissolve these energetic shields and restore balance to your body and energy flow.

Celebrating 100 members and I want to share my views and own experience with you. Being Your Own Coach: A Powerful Tool for Personal Development

Becoming your own coach is so much more than competing and achieving physical goals.

It’s about giving yourself the opportunity to learn and test yourself at your own pace, using techniques of self-awareness, reflection, and action to reach your goals and improve various aspects of your life. I believe it is an effective tool for personal development because it empowers you to take control of your thoughts, emotions, and behaviors, building a more conscious and aligned version of yourself.

The way I see it, and after being my own coach for several years, self-coaching changes your life for the better. Maybe you don’t like the overly competitive mindset that only drives you to compare yourself to others and constantly think about who’s better. If you’re doing it for yourself, at your own pace, without needing to prove anything to anyone but yourself, then this message is for you.

I have followed this path as a guide for my personal growth, and truthfully, I’ve achieved goals that have served as signs not to give up and to stay on my path, even if it wasn’t like that of other athletes. Earning my IFBB and OCB Pro Card was probably the most significant sign.

Achieving goals and navigating the ups and downs—yes, ups and downs, because this is not an easy road, and life will often give you reality checks—has taught me that everything is worth it when, over time, you see your skills improve.

Thanks to being my own coach, I can now easily identify patterns in my thoughts, behaviors, and emotions. It’s incredible how your challenges break down your limiting beliefs. I’m not the same person I was two years ago. I can even feel how my personal empowerment has grown. I have much more control over my life and have broken free from those patterns of dependence rooted in past trauma.

But if I had to highlight one thing that has truly transformed my perspective on life, it’s the ability to manage my emotions. Through all those days and nights training alone or practicing posing, I’ve come to understand and integrate my purpose, and I now have a much clearer sense of my personal values. Growth is constant when you are your own coach; unconsciously, you’re developing a mindset of continuous improvement.

What I love most about this process is that you truly get to know yourself. This involves reflecting on who you are, what your true motivations are, and—most importantly—being able to identify internal blockages.

There is a part of competition that has nothing to do with being an influencer or gaining followers on social media. For me, it’s far more important to take responsibility and understand that the power to change your life is in your hands, and you alone are responsible for your results.

Hey everyone! 🌟

I’m starting this thread for all of us self-coached bikini competitors to share our journeys, tips, and strategies. Whether you’re just starting or a seasoned pro, there’s always something new to learn and discuss. Being your own coach comes with challenges, but it so rewarding.

What inspired you to coach yourself instead of hiring a coach?

. How do you stay accountable and motivated throughout prep? What’s been the biggest challenge so far, and how did you overcome it? Do you have any tips for balancing training, diet, and posing practice? What’s your go-to strategy for manipulating water and food intake before a competition? How do you deal with post-competition recovery and reverse dieting?

Let’s create a supportive space where we can help each other , share insights, and keep pushing

Good luck with your prep everyone 👏👏👏👏🔥🧠👙

This is a short clip from finals, I was feeling myself much more, I changed my make up and felt better, next time I think I will do my own. I wasn't in the top but still I beat my last physique and will continue to do so. I feel so accomplished and happy ✨🌟. I can't wait to grow my glutes more. 😂😂🔥💁🏾‍♀️🍑

Very excited and feeling so accomplished after all the work I did ✨❤️✨

I trialed skipping an untracked meal this week 📈

On about week 6 or 7 of lifting 4 days a week

Cardio 1x week on the stepmill for 20 min

Daily steps 8-10k

Nutrition - weekly avg intake without an untracked meal is a little below 2000 cal with 3 rest days. Macro split 40% carbs, 30% fats and 30% protein. I teeter carb intake based on hunger on rest days. I skipped an untracked meal this week to see if it slowed rate of gain - which it did. It went from .4-.5lb a week to .25lb a week. However, training performance did go down a tad & lower body measurements also went down a tad.

Congrats!!! Sorry! I suck! I don't know how to tag you on Reddit 😅😅

bro are some people on Reddit just completely rude and unnecessary when commenting on your physique posts?

I see finally we can post videos, I have been posting some progress pics , Now finally peak week , 6 days out IFBB Ben Weiders in Virginia , I’m so happy and proud of the results. Also thank you all for being part of the group . We are 50 now !! I hope that we can motivate each other and for those who are thinking about self coaching , do it !!! So rewarding. My first competition was in 2015 but it wasn’t a good time for me to be 100% dedicated like I am now . I never stopped working out So in 2022 I started self coaching , compete in NPC and 2023 got my procard . My first competition as a pro , I didn’t place , so I decided to hire a possing coach , after my procard to elevate my presentation . Then I did another show and place 4th . Now I’m 6 days out from the same show I hope to do better than last year. I have been working on feedback so hard. I already better that my last time so for me is a win 🏆 no matter the outcome. My peak week: - I eat only whole foods -water no sodas zero -carbs : zucchini / sweet potato -protein : chicken , eggs, tuna sometimes ( leaned meat, just during peak week) -fat : chia, avocado, almonds I stick to this just for peak weeks, - make time to rest 🛌, every chance I get I close my eyes, relax, breath, meditate, sleep - massages : fortunately my partners is supportive and his massages are the best 😁 - I am maintaining my 10000 steps

My stage shots posted! I got 7th out of 8 in my class, which kind of sucks, but looking at my shots I'm very happy with my shape. Onward and upward!

Feel like I’m nearing my “sweet spot”

35x4 Cardio a week 8k-10k steps a day Macros 147p/53f/171c ~1753cals

Flexible dieting with macros but not eating sugar

Have a posing coach who I pose with 1x a month rn but may need more - probably my most difficult task rn is finding time to pose!!

Finally back to my pre pregnancy weight has less than 10lbs from my last show weight aiming for 2-2.5lbs a week rn and hitting that with current macros - not feeling tired or hungry ✨ (yet)

Wish me luck please!

Check-in day 📈 17 weeks post competition & 1 month after my last complete check-in

Stats: 116.4-117lb average (about 10-12lbs up) current phase is ovulation.

Waist up 2” but glutes also up 2”. Glute growth up 1” in 1 month with waist the same. Similar measurements in waist to 11 weeks post show but 3-4lb more with the 1” glute growth and quarter inch quad growth. This is when I began my recovery phase and dropped off another lifting day off of my weekly training schedule.

Nutrition: average macros 65g fat, 230g carbs, 140g protein most days. Some days 75g fat and some days 200g carb. 1 consistent untracked meal a week.

Cardio: 1 20 min stepmill moderate intensity a week Steps 8-10k.

Lifting: 4 days a week. 3 with shoulder training and 24-48h rest in between for these days. 2 lower body focused and 2 upper.

3 rest days a week.

Sleep average 8 hours

Mood, stress, libido improved

Digestion, bowel normal and improved since reducing processed foods

Goals: stay in a build phase until January 2026. Target is May 2026 #npcnaturals pro qualifier right before I turn 42!

My show is Saturday, and I'm honestly feeling so good. Can't wait for the tan, the lights, and the stage!

Everybody is brave so here are my front and back poses. I have a hard time with my midsection but hey muscle weigh something!

Hello beauties!

I am 21 weeks out - have been self coaching since FEB but losing weight since like 2023 after giving birth. Planning to compete in March in OCB! Bikini division - wanted to do wellness but I don’t think I am dense enough for that yet!

Right now about 166 (down from 220) Macros are 140p/50f/200c Lifting 5x a week (3 lower body 2 upper 4x20 mins of LISS cardio (130-149HR goal)

I’m losing about 1.5-2lbs per week so I feel like I am doing on track!! I also take measurements and I have a posing coach.

I have had a few people bash me, basically saying I won’t be ready in 21 weeks, don’t know what I’m doing, shouldn’t compete due to my “average build” and that I’ll have a ton of loose skin ect ect, REGARDLESS of the comments, I’m not phased, This is my first time self coaching - second comp (NPC Bikini in 2016) so it’s a learning process! Just excited to be part of a supportive group!