How I maintain my physique post show…
It’s been 5 months since stepping off the stage, and I’ve learned that maintaining my physique is just as much of a journey as preparing for that big day. The real work starts after the competition when the lights dim, and it’s just you and your daily choices.
I’ve embraced what I discovered during prep—knowing exactly how my body responds to cardio, how clean eating fuels me, and how little tweaks like going dairy-free and gluten-free make all the difference. But I’ve also learned to give myself grace, finding balance with the 80/20 rule so I can enjoy life while still honoring the work I’ve put in.
This journey isn’t about perfection—it’s about persistence, understanding my body, and making decisions that empower me every day.
#npcbikini #npcbikinicompetitor #bikiniathlete #bodybuilding #glutes #fitness
It's one thing to get stage-ready, but maintaining that hard-earned physique once the show is over? That's a whole different ball game! I've been navigating this phase for several months now, and I've picked up some practical tips that really help keep me on track without feeling deprived. One thing that's been a game-changer for me, especially during those cardio sessions, is using a waist trainer. I know some people have mixed feelings, but for me, it provides amazing core support, helps with posture, and honestly, just makes me feel more 'put together' and snatched while working out. It adds an extra layer of compression that reminds me to engage my core, particularly when I'm on the StairMaster. It's not a magic bullet, but it's a tool that helps me feel more confident and focused during my workouts, especially as I transition out of a strict prep. Speaking of cardio, while my high-intensity interval routines during prep were intense, I've adapted them for maintenance. Now, I often do 30-40 minutes of HIIT, typically on the StairMaster or incline treadmill. For example, I might do 2 minutes at a challenging pace, then 1 minute at a moderate recovery pace, repeating this for the duration. It keeps my heart rate up, burns calories efficiently, and saves time. It’s about finding what keeps you energized and engaged without burning you out for the long run. Eating clean isn't just a prep phase thing for me; it's a lifestyle. I've found that prioritizing nutrient-dense foods keeps my energy stable and my body feeling its best. For instance, my go-to meals often include lean protein like chicken or fish, plenty of colorful veggies, and complex carbs like sweet potatoes or quinoa. Going gluten-free and dairy-free has also been a revelation. For dairy, I've swapped to almond milk in my coffee (like a delicious iced brown sugar oat milk shaken espresso) and plant-based yogurts. For gluten, it’s about choosing rice, gluten-free oats, and corn tortillas over wheat products. It might sound restrictive, but once you find your staples, it becomes second nature and significantly reduces bloating and digestive discomfort. The 80/20 rule is my sanity saver. It means 80% of the time, I'm making choices that align with my health and fitness goals, and 20% of the time, I allow myself to enjoy life's little pleasures. This isn't a free-for-all; it's about conscious indulgence. For me, it might be a burger and fries with friends on a Saturday night, or a piece of dark chocolate after dinner. The key is that the 80% is so dialed in that the 20% doesn't derail my progress. It prevents burnout and makes this journey sustainable. It’s about finding balance and remembering that fitness is a marathon, not a sprint.
