What to Expect When You're Competing

By Tina Peratino

Welcome to the only guide you will ever need before, during and after your life as a competitor. In these pages you will not find the standard plans, advice and cheerleader rhetoric that we have come to see over and over in other programs. Instead, be prepared to read a brutally honest and factual account of what you must know to be successful in your competition journey! If this is your first or your 50th trip to the stage, let this book show you the right way and be your guide to the realities and truths of achieving your goal of hitting the stage with a healthy mind, body and soul.

• Language: English
• Publisher: Lulu.com
• Release date: Jan 9, 2016
• ISBN: 9781329811638

Book preview

What to Expect When You're Competing

WHAT TO EXPECT WHEN YOU’RE COMPETING

The no nonsense guide for women with everything you ever wanted to know about competing in Bikini, Figure, Physique and Bodybuilding

Author: Tina Peratino, aka Coach Mama T

Owner/Coach Center Stage Figures and Physiques, LLC

Natural Figure, Fitbody and Bodybuilding Pro

Co-Author: Brandi Adams; Center Stage Figures & Physiques Coach/Business Manager

Contributions by: Raima Cash; Center Stage Figures & Physiques Coach/Coreographer

Copyright © 2016 by Tina Peratino 

Center Stage Figures and Physiques, LLC

All rights reserved. No part of this book may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, without the prior written permission of the publisher.

First Printing: 2016

ISBN: 978-1-329-81163-8

Publishing Company Name: LuLu Press, Inc.

Street Address: 3101 Hillsborough St.

City: Raleigh

State: NC

Zip Code: 27607

ABOUT THE AUTHOR

Tina Peratino, Owner/Coach Center Stage Figures and Physiques

Tina Peratino is a wife, mom, business owner, athlete, coach and judge. She started her love affair with the gym in her early twenties, but it wasn't until after the birth of her son, Nikolas at the age of 31, and the need to lose 50 lbs. that she decided to get serious about the diet and nutrition part of her regimen. Her first competition came just 18 months after the birth of her son, where she won the novice overall and placed 2nd in her open class for figure.  From that moment on, there was no looking back; she was hooked on the sport of natural bodybuilding. During her 7-year competition career, she earned pro status in Figure, Bodybuilding and Fitbody (a version of Women's Physique wearing heels). Shortly after winning her first pro title, Tina decided to retire from competing to pursue her passion for coaching and to focus more attention on her clients.

As a coach, Tina is passionate about helping women find a healthy balance between real-life and their competition life. After spending years in the throes of extreme competition diets, post-show binging, injuries and other long-term health issues, she is determined to save others from making the same mistakes she did. Tina spends countless hours coaching clients on the dangers of extreme competition practices and spends even more time ensuring her clients build as much inner strength as they do strength in the gym. She believes that competing in this sport is less about what happens on stage, and more about what you learn from the journey you take to get there.

Tina practices what she preaches and clients tell her she is an inspiration to them with her dedication and positive attitude; and often just the shoulder they need to cry on. What we do is really tough, and sometimes just a little reassurance during the contest prep process can go a long way in un-rattling someone's nerves. The reassurance that, 'yes, that is normal' to someone who has never been through it can help them through even the toughest diet and training challenges.  Her biggest frustration as a judge is to see a beautiful woman, with a phenomenal physique, who has worked so hard to get on stage, show up lacking the confidence, stage presence and posing ability necessary to really make them shine. Her mission as a Center Stage Figures and Physiques coach is to help her clients go from a diamond in the rough, to the bright, shining stars they deserve to be - healthy in mind, body and spirit.

Learn more about Tina and her team of coaches at: www.CenterStageFiguresandPhysiques.com or via email: [e-mail]

ACKNOWLEDGEMENTS

For many years I have dreamed about having a guide like this available to clients and the public. A guide that will give women all the information they need to make a well-informed decision as they enter into the sport of physique competition; remember, knowledge is power. The completion of this book has been a labor of love and an absolute dream come true.   However, I cannot take full credit, as there are many people I have to thank for this moment. First, I have to thank my Center Stage Figures and Physiques family and team for being my amazing inspiration every day.  My business manager and friend, Brandi Adams, for helping me visualize this book into reality with her countless hours spent developing, drafting and editing content.  My friend, client and Team CSFP choreographer, Raima Cash, for always being there to lend support or a reality check.  My friend and mentor, Mary Bell, for starting Center Stage Figures all those years ago, and for trusting me to carry on the Center Stage name.  And of course, most importantly, my husband Eric, and son Nikolas, for selflessly letting me pursue my dream.

- XoXoXo  - Mama T

PREFACE

It All Started with a Pop Tart Homicide

I want to tell you a little story about how I came to be sitting here writing this book for you.  First, let’s rewind to 2006, deep into my third competition prep.  I will openly admit, right here, that I had been following very extreme dieting practices, which, unfortunately, were completely the norm at the time.  In a move that I am 100% certain was created for the sole purpose of torturing me, Kellogg released cookie dough flavored Pop Tarts.  Now, I have to add that Pop Tarts were not really my thing, but for some reason the idea of cookie dough and Pop Tarts together seemed like a sign from God that I needed a splurge.

I sat in my car in the Target parking lot and made a deal with myself.  If the cookie dough Pop Tarts were in the direct path of the items I was there to pick-up, then it was clearly some type of divine intervention that I couldn’t ignore. Right?  Lo and behold, there they sat at the entryway to the store, my beloved cookie dough Pop Tarts.

And this is where the story may become disturbing for some readers.  By the time I had my seat belt on to leave the Target parking lot, I had already eaten two Pop Tarts.  As I drove, literally, across the street to the next store, I finished off two more, and was about to crush number five when I had a serious ‘WTF am I doing moment?’  Sitting in the parking lot, looking at myself in the rear view mirror, covered in Pop Tart crumbs, I realized this was bad; very, very bad! So the only thing I could think to do was to throw what was left of my beloved remaining Pop Tarts out of my car window! Now, although they were now melting on the disgusting parking lot asphalt, I had a brief moment of clarity where I thought, Hey, there are two Pop Tarts still safe and sound inside their cellophane wrapper, and are certainly still ok to eat. As I shook my head in disbelief at myself, for even thinking I could go back and get those last two Pop Tarts, I decided I must do something drastic so they were no longer edible. So what did I do? I ran over them with my truck and then, to ensure their complete destruction, I backed over them again for good measure.  Finally, my Pop Tarts were dead, and I was saved from any further diet damage.

I love to tell this story, because well, it’s pretty funny now. However, at the time, it was a significant emotional event and one of the many defining moments in my competition career that set me on the path I am now. It was through that event, and many others like it, that I realized maybe I wasn’t receiving signs from above to eat Pop Tarts, but rather maybe I was being told that it was my job to spread the word on how to compete the right and healthy way.  Because no one should be spending their time driving over Pop-Tarts in the parking lot!

Fast forward a few years to 2009, and proof that everything happens for a reason, my mentor, Mary Bell, approached me to take over Center Stage Figures on the East Coast as she departed for new adventures on the West Coast. Terrified and elated all at once, I agreed, and my career as a competition coach began. A few years later, we added men to the mix when my husband, Eric, also a competitor, jumped into the coaching arena and just like that, Center Stage Figures and Physiques, LLC was born.

After a few years of working the business on a part-time level, I came to the conclusion that coaching other women (and men) was, without a doubt my life’s passion and I wanted more than anything to see if I could make what I love to do my full-time profession.  In the fall of 2013, my long-time friend, Brandi, joined me as the business manager for CSFP.  We began to build the company into what it is now. And to think, before this point I did not even have a website! 

We sat in a hotel room one day in early 2014 in our first business meeting and put down on paper our dream list to be accomplished in the next 5 years.  On the list was a seminar, launching a jumpstart program, growing the men’s side of the business, building all the pieces needed to run a proper company, and maybe someday promote a show, and write a book, among many, many other things.  We figured we would give ourselves five years to work through such an ambitious list of goals.  However, here I am, sitting just two years later, our clientele has tripled, we’ve put on three hugely successful seminars, promoted our first show and are now about to publish the book! It’s taken years of struggling and sacrifice as I’ve continued to work my full-time job for the federal government while running my, now, full-time business. And somewhere in there find time to spend with family, tend to after-school commitments, home commitments and my own health and training. But now I find myself only months away from following my true passion in life; my passion for helping others. This book puts me one step closer to my goal. I honestly feel truly blessed to have traveled this journey. Every bit of the blood, sweat, tears and sacrifice has all been worth it. I hope you get to learn as much from your journey as I have in mine. It is my wish that this book is a part of what sets you on the right path for your competition journey.

INTRODUCTION

Honesty is the first chapter in the book of wisdom  ~Thomas Jefferson

Welcome to the only guide you will ever need before, during and after your life as a competitor. In these pages you will not find the standard plans, advice and cheerleader rhetoric that we have come to see over and over in other programs. Instead, be prepared to read a brutally honest and factual account of what it takes and what you need to know on this journey! If this is your first or your 50th trip to the stage, let this book show you the right way and be your guide to the realities and truths of achieving your goal of hitting the stage with a healthy mind, body and soul.

Our Philosophy

There is only one true way to win, and that is hard work, dedication and being part of a like-minded support network. We believe in individualized training and contest preparation.  Most importantly we believe it isn't about the destination, but rather about the journey, the growth, the knowledge and the transformations along the way.

Above ALL else we believe in healthy habits and a balanced lifestyle. You may see many practices in the fitness industry that are not only unhealthy, but down right extreme and dangerous; these suggestions are not only found in the competition world, but equally within mainstream fitness.  We like to think of ourselves as the whistleblowers; hoping to save people from wasted time, money, energy, emotional turmoil and eventually lifelong health issues; all of which we will of course cover in detail later in this book.

Healthy Lifestyle and Balance + Proper Training/Nutrition = Success

Who Did We Have in Mind While Writing This Guide?

To put it frankly, this guide was written for everyone. While clearly we have an expertise in the competitive fitness world, our focus is not just for those folks.  From the seasoned competitor to the person who is only at the point of thinking about making a change; the concepts, truths and guidance in this book will help each of you in a different way.

This guide is also meant to be interactive.  Take notes; carry out further research on concepts that you are not familiar with. Truly consider the lifestyle questions and exercises as you build your plans and goals while working through the book.  We do not intend this to be another cookie cutter plan that gives a few standard over-suggested tips on diet and fitness.  Rather, this guide is a road map to make YOU successful, and in turn conquer your fitness goals as well as many other achievements in your life.  

Be a Champion!

Champions are not the ones who always win races - champions are the ones who get out there and try. And try harder the next time. And even harder the next time. 'Champion' is a state of mind. They are devoted. They compete to best themselves as much if not more than they compete to best others. Champions are not just athletes.  -Simon Sinek

CHAPTER 1: IN THE BEGINNING

How Do You Know When it is Your Time to Compete?

Everyone has to start somewhere. This holds true for all of life’s ventures- but even more so in the world of fitness.  Where your fitness level is today is not as important as where you intend to be at the end of your journey. There will be many obstacles, decisions, sacrifices and commitments that will need to be made along the way.  Maybe you’ve been inspired by the images on social media as you follow the transformations of your favorite fitness industry figures; or maybe you see people in your gym drastically transforming. Despite what it may look like on the surface, hard work and commitment is the only way to be successful. You need a clear mind, open heart and a solid plan!

So you think you want to compete?

The most important message that needs to be communicated, and if you walk away with NOTHING else, please leave with this: media and social media blurs the lines of reality in the area of fitness.  This is dangerous because it establishes very unrealistic expectations for women.  There is no quick fix diet or pill that will make you look like a seasoned competitor in a matter of a few weeks. If there were, we would all be on it, myself included!  You must realize that this is a lifestyle, not a diet. For your moment on stage, you must live and breathe the lifestyle every day.

The journey to the stage is a marathon and not a sprint. It doesn’t happen overnight. Body fat does not drop overnight just as muscle is not built overnight. Ok, technically body fat can be dropped overnight and muscle is actually built overnight; but the point here is that it does not happen quickly. It takes time, effort, commitment, consistency and an unwavering dedication to the lifestyle.

So often women come to us excited to jump right into the competition prep journey. It’s always super exciting in the beginning; everyone is up for the challenge. I mean, who wouldn’t be excited about looking like a hot muscle goddess.  Unfortunately, when you jump into this on a whim and don’t have an accurate idea of what it takes to compete, you are setting yourself up for some pain and suffering and maybe even defeat shortly down the road.  The images you see