Written by Tamara Vahn, 5X Fitness Olympian, PTS/PFS & Pro Posing Coach
Photography by Paul Buceta
Hair & Makeup by Monica Kalra
With International Women’s Day coming up in March, I can’t help but reflect on how far we, as women, have come in reshaping what strength looks and feels like. Whether it’s in the gym, on the competition stage, or in our everyday lives, women are proving that power isn’t just about lifting weights. It’s about lifting each other, lifting ourselves, and redefining what’s possible.
Being a 5x IFBB Olympian and professional performance coach, I’ve had the privilege of meeting and coaching some of the most incredible women in this sport. Each of them has their own story of grit, sacrifice, and triumph. And while the spotlight often shines brightest on our physiques, what truly sets us apart is our unwavering drive to evolve.
Owning Your Space
One of the most empowering lessons I’ve learned, and now teach, is the importance of owning your space. Whether you’re on a competition stage or walking into a boardroom, the way you carry yourself speaks volumes. Posing, for me, is more than hitting the perfect angle; it’s about expressing confidence, energy, and authenticity. If you’re reading this and thinking, “But I’m not a competitor,” let me stop you right there. Posing isn’t reserved for the stage. It’s a mindset! Stand tall, look forward, and let the world see the powerful woman you are. The magic happens when you believe in your strength. The rest is just practice.
Breaking Barriers, Setting Standards
In January, I had the honor of attending the NPC National Women’s Workshop in Orlando, Florida. This event, hosted by the incredible Sandy Williamson, IFBB and Olympia Head Judge, showcased talented women across the IFBB and NPC, all inspiring and sculpting greatness. It was a powerful reminder of the community we’ve built and the legacy we continue to shape together. It also got me thinking about what it means to compete in life.
Every woman is a competitor. Whether you’re juggling a career and family, training for your first show, or learning a new skill, you’re in the arena every single day. You’re doing it on purpose!
What I’ve learned from competing at the highest level is that preparation, mindset, and support are everything. You can’t do it alone, and you shouldn’t have to. That’s why I’m passionate about creating spaces where women can connect, learn, and grow together. If you’ve ever wondered what’s possible when you surround yourself with like-minded, powerhouse women, I’ll let you in on a little secret: anything!
3 Ways to Channel Your Inner Champion
To step into your power and own your journey, try these steps:
1. Strike a Power Pose
Start your day with a few minutes of a confident stance. Whether it’s the classic “Wonder Woman” pose or your favorite stage pose, this simple act sets the tone for a day of confidence and strength. You can even do it while brushing your teeth.
2. Make a Call
Surround yourself with women who inspire and challenge you. Whether it’s a posing class or a gym group, the energy of strong women is contagious. Call another gal, share a laugh, and stay open.
3. Celebrate Small Wins
Competing in life isn’t always about the big trophies. It’s often as simple as noticing a colorful flower, taking a slow but focused breath, or nailing one perfect push-up. Acknowledge those moments—they matter.
Let’s honor the strength that unites us, and celebrate making moves towards possibilities. Whether you’re stepping onto the stage or stepping out of your comfort zone, remember this: you are powerful beyond measure, and your journey is uniquely yours to own. Your inner Strong Champion is calling.
