My First NPC Competition: Part 1


So, you think you want to compete in an NPC Bikini Competition?  Not so fast!!  I want to discuss the first steps in order to ensure you are going to have an enjoyable and rewarding experience as I did when I competed.  So pull up a seat and make sure you take the time to read this! Many girls do competitions for the wrong reasons (sponsorships, money, to get skinny, etc) and I want to show you that you can compete in competitions the RIGHT way and do it for the right reasons.

1. Do Your Research

I emailed several popular bikini competition teams and coaches before I decided to compete.  I am so glad I did this.  First, I wanted to ask questions, get a feel for what they would be telling me to do to my body, and make sure I was getting my money’s worth.  Many coaches replied to my questions with a simple cookie cutter Word document about their program and their prices.  Well, this was not good enough for me.  I always emailed them back to inquire about post-competition, posing help, macronutrients, and ensuring my body was in a good place.  Many coaches did not ever respond to my questions.  I almost decided to give up right then!  So many girls think being on a “team” will get them the placing they want and their Pro Card, and yes, you might have to make that choice if you want to be in the big league, but I don’t recommend joining a team unless you know that they will pay attention to you!  You also don’t want to try to prepare for a competition if you are eating a very limited calorie diet, ie less than 1200 calories each day.  You may want to look into reverse dieting before you compete and try to limit your calories even more.  If you are already eating less than 1200 calories, how do you expect to lose body fat…by eating 800-1000 calories?  That is just unhealthy and I do not recommend.





2. Find a Legitimate Coach

Make sure you hire a coach who is knowledgable and understands macronutrients and micronutrients.  They should not be telling you to eat chicken and asparagus to get lean.  They should take what you are eating now and adjust it in order for you to lean out and in order to provide nutrients to promote muscle growth.  Please do not hire a coach because he or she looks good.  This means nothing.  Ask questions!!!  If you want more information on the coach I worked with (Sean Torbati), don’t hesitate to comment on this post or email me at  I highly recommend Sean and wish everyone could utilize Sean as their coach.  I had the most positive experience with him (no crazy cardio, sodium or water depletion, no cutting out food groups) and continue to look up to him as a role model in the industry.

3. Stay Confident

You may continue to doubt yourself. I did for 2 years.  And guess what my advice is? YOU CAN DO IT.  Continue to tell yourself this daily.  Ask yourself; will I regret it if I never compete?  If your answer is similar to mine-YES-then you know you need to take the correct steps to get stage ready.  Continue to remind yourself how far you have come and that you can and will do this.  Times will get tough preparing for the competition but it will 100% be WORTH IT.

Have you thought about competing in an NPC Bikini competition?

What is stopping you??

Blueberry-Coconut Peanut Butter Cookie Pancakes


Now THAT’s a mouthful huh?  No pun intended.  Look at this beautiful stack of pancakes though!  Peanut butter protein.  Oatmeal.  Coconut butter icing.  Coconut peanut butter.  Plump blueberries.  I actually took the time to make something other than oatmeal on this beautiful Sunday morning.  I somehow can NEVER sleep in on Sundays and am usually up before the rest of the people in my world (ie before 7:30 am).  I like to enjoy my cup (or two) of coffee quitely and then proceed to a satisfying breakfast before the day.  99.9% of the time, I am eating oatmeal.  My same recipe that I eat the other 6 days of the week.  If it ain’t broke, don’t fix it right?  But today, TODAY was different.  I wanted a fluffy stack of pancakes and that’s just what I got.


Coconut flour.  Yes, 1 measley tablespoon of coconut flour makes all the difference.  And coconut flour is worth it-most recipes call for a small amount so the bag lasts forever!  I have a large bag of Bob’s Red Mill brand that I keep in the freezer because I have had it forever.

These will NOT dissapoint and are honestly the best pancake recipe I have had in AWHILE. So fluffy and moist.

Blueberry-Coconut Peanut Butter Cookie Pancakes

Makes 6 small pancakes (1 serving)


-1/3 cup oatmeal

-1/2 scoop peanut butter marshmallow protein powder

-1 egg white

-1 Tablespoon coconut flour

-Dash of cinnamon and  sea salt to taste

-Enough water to make the batter a pancake consistency


1. Blend all ingredients together in a blender and add water to thin out the batter.

2. Cook in a pan over low to medium heat until golden brown.

3. Stack pancakes and add 1 Tablespoon Maranatha raw coconut butter and 1 Tablespoon Earth Balance coconut peanut butter and a couple blueberries.

Happy Sunday evening! These are even easy enough to make on a Monday morning if you blend all the ingredients the night before and leave in the fridge!

How was your weekend?

Does it seem like there is an obsession with pancakes going on right now?

Would you like to see the macronutrient content of my recipes?


My First NPC Bikini Competition


Stage Shots

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So I haven’t been very good at this whole blogging thing.  My vice is definitely Instagram and there is no shame in my game!  I wanted to talk about my fitness and health journey throughout the year and I think the first thing I have to cover is my NPC Bikini Competition I did in June 2014.  Never in a million years did I think I would get on a stage in a teeny bikini but I faced my fears and DID IT!  I prepped for my competition in 12 weeks.  I did not hire a specific personal trainer or join a specific team because many I looked into seemed to have cookie cutter plans.  I ended up utilizing my good friend in the industry, Sean, as my coach.  I texted him in the Spring regarding doing a show.  At that point, I was 13 or 14 weeks out and knew it was now or never to commit.  I texted him about my interest in doing a show in June (it was early March) and he simply asked me to send him pictures of my physique and he would let me know if he thought I was ready to hit the stage in 12 short weeks.  I took pictures in a bikini that day and sent them over to him….his verdict: IT’S A GO!  I was nervous and excited and overwhelmed all at the same time!  I want to break these posts up summarizing my experience competing in the NPC in order to cover it all.  I am hoping to cover the costs of the competition, pros and cons, my workout schedule, my diet and meal plan, and all that goes into the preparation leading up to show day.  More to come!

Have you competed in an NPC (Natural Physique Committee) competition before?

What would you like to see regarding my journey to the stage?

To Health,

Dietitian Deanna