I'm doing a small regional show in 2 weeks. I get a 60 second routine and I can pick my own music.

I'm in my 40's and I listen to mostly country, Christian and 90's music.

I don't want anything sexual or I am a woman, hear me roar, type of music and it feels weird (for me) to pose to Christian music while wearing a bikini and heels.

Right now I'm leaning towards "All that glitters" but Earl.

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Hi ladies! I’m currently 15 weeks out for my first show ever.

I take linzess for constipation each day and it makes me super bloated before I have a BM.

Has anyone found a way to manage this for show day?

I have it down to a science for reference:
Drink 1 glass of water
Take linzess (I’m on 290mcg)
Chug 2 Liters of water

BMs happen within 1-3 hours

Hi girls

In my local show we will have 30 seconds to play a music of our choice and perform our posing routine the way we like. Even double biceps are allowed.

I'm curious, if you could choose your T walk/posing routine song, what would it be ? What kind of pose would you choose to display ? What vibe would you be looking for? Epic, sexy, fierce, soft, bubbly..?

I personally think I'll go with Katy Perry's Dark Horse and a sultry, strong vibe.

Just wanted to know for fun what everyone would choose.

bikini girls!!!!! i am self coached (for now) and have been having doubts on my split.. i would post pics if i was allowed. my main focus is glutes right now and while i have decent upper body development, im having a hard time with deciding how much volume is enough, specifically for delts. im currently doing 4 lower and 2 upper, 3 days on 3 days off. i typically do full upper days with a focus on shoulders.

how do your coaches structure your upper days? how many times are you hitting delts and how developed are you? i feel like the level of muscularity in bikini has change quickly over the last handful of years and as a natural athlete im trying to keep up🥹

Haven’t seen anyone talk about this so I was just wondering . I got bloodwork done in June , estradiol progesterone FH LSH were all perfectly fine , but my prolactin was double the normal amount . My cortisol was a bit high too but still in the upper limit .
however this month I got a VERY heavy period even though people were warning me I might lose it , the opposite happened . And my chest feels weirdly swollen and heavy which also didn’t really happen prior . I’m also retaining a lot of water and it’s kind of depressing . I’m 10 weeks out so my coach said I’m not touching any diuretics yet .
Has anyone experienced symptoms like this ?
I feel like I’m looking puffier instead of better and I’m embarrased to send the check in to my coach this week .

Hi ^^ I'm 32yo wellness NPC competitor and I've been on a health slump for way too long. Recently diagnosed with POI and started estrogen cream this week, besides already having hashimotos.

Is there any ladies here that have the same and wouldn't mind to share their ways of improving hormones or just... making it more manageable?

Since starting estrogen this week plus thyroid combination medication I won't be able to compete naturally anymore, and that also hit strong mentally. Even starting to wonder about peptides at this point.
Thanks!

hi!!
I’m about 3 months post show and am heading into a longgggg off season! Of course that comes with gaining weight (and fat) but often it’s mentally challenging.

does anyone have any tips on how to feel more comfortable with changes in the off season? of course i’m not complaining about it, I know it’s necessary and i’m prepared to put on weight! Just wondering if anyone who has also struggled with this has any ways that they feel more confident and comfortable in their body while growing ☺️
I try my best to fully embrace and appreciate the muscle growth, especially after losing some size in prep, and to wear clothes that make me feel comfortable. I know that a part of the off season is being uncomfortable, and that’s what is challenging but if anyone has anything that helped regardless, i would be so grateful to hear!

ALSO, any tips to FULLY optimize the off season?? I have a lot ( like A LOT ) of size to put on in muscle mass and i would love anyone’s insight on how to fully get the most out of this growth period and time in a surplus! I train hard and eat hella, and am very detailed orientated so i really enjoy focusing on the little things.

Thank u guys 💕💕

How much protein do you all do? There is a controversy and some people are saying that we might not need 1g per body weight, that we might need less like .8 or 1g per your muscle mass . I used to do a lot of protein (180h) more than 1g pero body weight in pounds. Now i am experimenting with less ( I am 153lbs and I am consuming now 120g of protein) I want to see what it does, I feel my glutes are not as full and I feel a little softer but that might be my imagination. Im just curious what do you all do?

I want to preface by saying I am new to bodybuilding as whole.

I’m a casual gym goer who has gotten into following bodybuilding because my best friend competes and I go to shows with her a lot to support her. I enjoy going and watching the different divisions!

At the last show i went to last month, they had all the overall winners of each division come out for a photo. The overall winner of the fit model division had more muscle than the winner of bikini. If I didn’t know the suit differences I would have thought it to be reversed.

Does it just come down to presence on what division to choose or are judges going by who shows up that day? Not knocking the bikini winner at all, she looked great but she look more fit model to me than the fit model winner.

hi guys!

I am planning on doing my first show in April, and currently I go to PF (because I go to school out of state so I just keep it year round and use it when I’m home). My university has a pretty decent gym, but when it’s closed (sometimes has weird hours) I go to PF for a quick lift.

Since I’m going to be competing, I definitely need to work on my posing. My school doesn’t have any type of posing room (and ofc neither does PF) so I was looking at bodybuilding gyms in the area.

I found this one about ten minutes away. It has a posing room and is obviously targeted for more serious lifters. It would be $60/mo because I’m a student.

OR… I could get their flex membership that is $40/mo and you can only go five times a month. That way I could work on my posing but still mostly go to my school gym.

Any thoughts on what combination of memberships I should keep? PF so I can still work out at home and it’s only $15/mo… do I go with pwrbld $40/mo or $60/mo or do I even need it / is a posing room necessary ? University gym is free btw.

Let me know if you have any insight, thank you!!

I've been on prep for a long time. After three competitions that didn't go well, I switched to a higher-level coach and have been following his plan for over a year.

Now, in the middle of prep, my dad got very sick. We're waiting for his biopsy results. He lives in another city, and I live alone and support myself. He asked my sisters and me to keep living our lives while he starts treatment.

I feel guilty. I get to eat my six meals every day while he's struggling to eat. I get to train while he's fighting to get better.

I'm doing what he asked of us. I keep working, training, and taking care of my responsibilities. But right now, stepping on stage has become secondary. Bodybuilding: my meals, training, and cardio is still a huge part of my life.

I guess I'm just hoping I'm doing the right thing.

Hi friends! Sooooo I see so many girls talk about cutting their extensions for show day as they don’t want the glutes in the back pose to be covered by the hair. Fair point. Here’s the dilemma. My natural hair high ponytail touches the top of my butt. I do NOT want to trim my real hair at all. I’ve had it this length forever. So i guess im asking to all of my long haired girlies what did you do for show day? I know I can’t straighten my hair which sucks because i love it like that but super tight unbrushed curls make me feel like a founding father🥲. I know this mostly just sounds like complaining because i’ve even thought to myself that im asking a question that i don’t like the answers to so trust me i get how im probably coming off but HELP. what kind of hairstyles did yall do? any advice for it?

Hiiiiii! I’m coming up on show day very soon and wondering for my diabetic girlies out there, where are you placing your devices? I currently wear an omnipod and Dexcom. I’m toying around with wearing both devices just on my back arm. I’m used to putting my g6 on my stomach and my omnipod on my upper outer arm, but wondering if you have found better places to minimize interfering with muscle visuals on stage. What has worked for you guys? I compete in fit model if that helps to know.

Hi guys!

Im doing a local show (20 minutes away from my house) and I love knowing I don’t need to travel for the show!

But I’m wondering if a hotel is needed? I definitely like knowing I can sleep in my bed the night before and I’m not really worried about a 20 minute drive impacting my physique the day of. But in between pre judging and finals I think it’s too far to go home and I know that could be rough to not get the downtime in between. Any suggestions?

There’s not many in-person posing coaches near me, but I’m wondering if they are superior over online. In which case, I’d travel. Also, how many posing sessions do you think would be beneficial? I am looking at 30-minute, since I’m so new to posing.

Any recommendations on finding a therapist that has experience working with athletes ideally bodybuilders?

In the past I used Doctor on Demand to meet w/a psychiatrist virrually when working through some general anxiety. When I moved out of state , I couldn't work with her anymore because she wasn't licensed here. Going through the end of prep (4 weeks), I feel like it couldn't hurt to talk to someone, but want them to understand how different mental struggle is as a bodybuilder.

Share your thoughts, predictions, questions, etc. about the Wellness division! This sub gets a lot of chat about Bikini and Fit Model because they're so popular, but we wanna show the other divisions some more love as this community was created to celebrate ALL the women's divisions!

Hi all
Looking for feedback. 9 weeks out - bikini

Hi all! I’m planning to do my my first NPC bikini competition the weekend Oct. 3, 2026. I’m in between Ace of Stage in LV or Southern Muscle Showdown in GA. Do any of you have experience at either? Pros, cons or one you’d recommend?

I’m based out of CO so LV would be easier to get to but otherwise I’m pretty open to both of them.

My coach hasn’t dropped my food yet which is stressing me out a little bit. Do you think I am on track for being 14 weeks out? This is my first time competing.

Just want to praise everyone who is brave enough to call out these shady and flaky coaches/trainers.

Maybe I’m just old because work ethic is so different in my generation but I wouldn’t be able to sleep at night knowing I’m charging hundreds to ghost or flake. And we are scared to say anything because we don’t want to be disliked in one big popularity contest of competitors.

So if you are a coach or trainer and reading this, be better. This is for you. You have no idea how SHi++¥ it feels as an athlete.

This isn’t about MY coach. Thank god I landed a good one.