Written by Tamara Vahn, 5X Fitness Olympian, PTS/PFS & Pro Posing Coach
Photography by Paul Buceta
Hair & Makeup by Monica Kalra
As we launch into a new year, a lot of women will want to take their fitness journey to the next level, which often means setting sights on competitions. While this can be exciting and life-changing, the decision to step on stage is also a lofty goal. One that requires a serious commitment if you have high hopes of proving your potential—to yourself, or the world. Whether you’re here to simply learn what it takes to compete, or to test what you’re made of against the best of the best, here’s why the decision to step on stage should be a choice to dive into headfirst.
This isn’t a light-hearted resolution. Getting on that stage means transformation—mental and physical—and if you’re hoping to make an impression, you need to be all in. If you’re still weighing it up, consider this… Halfway won’t cut it. You’ll be mentally shaken, and you’ll need to be dialled into your training, and laser-focused on your posing, presentation, and the small details that separate average competitors from champions. I’ve been through this journey myself, with over 24 Pro and countless Amateur competitions, so let me help you prepare to shine and own your fitness goals on stage by bringing to light key factors for success on any stage.
Here’s what you need to focus on if you’re truly ready to give this journey everything you’ve got:
Training, Nutrition, and Posing—Equal Weight
Most people will dedicate themselves to a workout routine and dial in their nutrition, but few competitors realize the essential role posing plays in standing out. Training sculpts your body, nutrition fuels it, but posing is what allows you to showcase your hard work. The judges don’t see how many hours you’ve trained, or the precision behind your meal planning—they see only those few minutes on stage. Perfecting your poses and presentation could be the difference between blending in and capturing attention. Don’t make posing an afterthought; it’s where your performance truly begins.
Do Your Research
Choosing to compete also means understanding your stage. Look into the different federations and events available, whether it’s CPA, NPC, IFBB, or a smaller local competition. Each one has specific requirements, so get to know them in depth. If you can, go see a show in person or dive into videos online. Watch carefully, observe the energy, and see how seasoned competitors carry themselves.
When it comes to your practice, prioritize video over photos. Posing isn’t static—it’s about movement, flow, and making transitions look effortless. Recording your practice sessions is vital so you can study yourself objectively, catch weaknesses, and build strength where needed.
Think It & See It
Competing is subjective. Physical beauty is everywhere in fitness, and at the end of the day, it’s about how well you project yourself as a total package. Part of your preparation is cultivating a mental edge. You’ll face challenges that test your commitment and resilience, but the real transformation lies in your ability to visualize success and keep moving forward, even when it’s hard. Embrace the journey, knowing that each step is bringing out a stronger, more powerful you.
Leverage Expert Guidance
The journey to the stage is a beast to conquer, but the good news is you don’t have to go it alone. I’m here to cut through the overwhelm, set a vision for your success, and coach you on your posing journey to that big moment. From visualizing to breaking down every movement and understanding stage presence, I can help you build the confidence you need to command the stage with poise. Through experience, my guidance will save you from the common mistakes and give you the competitive edge to truly shine.
Embracing all the components that go along with getting you ready—mentally and physically—for the stage can help you realize your dreams. This isn’t just about winning a placing; it’s about knowing what it feels like to give your very best and to stand tall in your strength. Competing can be the most rewarding journey you’ll ever take, and to really experience the magic in it, you need to keep your eyes wide open and consider multiple factors that contribute to success. Don’t dismiss the details, or expertise that comes from experience. I’ll be here to make sure you remember all the things that can help you crush your competition goal(s), and don’t miss any opportunity to become the superwoman you’re meant to be.
