New to the sport?

As the physique sports continue to grow and add new divisions, there’s been a growing amount of interest from people that are completely new to the sport. If this is you, this page will help give you an idea of where and how to get started.

Q:

I’m brand new to the sport, I heard about the competitions from a friend and am interested in doing one myself. What should I do?

A:

My first bit of advice would be to attend a competition, both prejudging and finals if you can. Watching from the audience will give you a good idea of what is required of you on stage the day of your future competitions. Within different federations, there are different rules and poses for each division so make sure you attend a show run by the federation of the show you intend to compete in. All of the shows that I promote are NPC competitions. You can find a list of all district NPC competitions on the Minnesota, North Dakota and South Dakota NPC website. You can also find NPC rules for each division (bodybuilding, men & women’s physique, fitness, figure and bikini) on that website as well.

Q:

Okay, I’ve attended my first show and am ready to get started with my contest prep! What services do you offer to help me along?

A:

In addition to individual consults (please email me for pricing and available times), I put on several different contest prep related seminars each year. The first that I would recommend you attend is the Contest Prep Seminar. There is one seminar for those competing in Bodybuilding and Men & Women’s Physique, and one seminar for those competing in Fitness, Figure and Bikini. If you are not local to the Minneapolis/St. Paul area, or there isn’t a seminar in the near future, you can purchase a recording of the most recent seminars here.

For more in depth contest prep help, I offer the Digging Deeper into Contest Prep series. This four part series is always scheduled at 8 weeks, 4 weeks and 1 week out from On Track Training promoted competitions with a post-contest installment 2-3 weeks after the competition. At these seminars, I check attendee’s body fat, go over what changes should be made in the diet and training program and talk with each individual about any questions they may have.

Q:

Great! My biggest problem though is posing, I’m not sure what to do and I need some help/practice!

A:

Posing is incredibly important! If you have a great physique but don’t know how to display it properly, it can really hurt your scoring on the day of the competition. First, I would recommend attending my Posing Seminar. This is a general and inexpensive seminar where I use attendees who volunteer to demonstrate proper poses for each division. You can view short clips from previous posing seminars on my YouTube page. Another great resource is the On Track Training Instructional posing videos available for purchase through our website, currently we have a video for Women’s Physique. If you need more in depth help with your posing, you can either schedule an individual posing session with me or attend the group posing practice sessions. If you don’t live locally, or would like to get some practice in before attending a seminar or posing practice, we do have instructional posing videos available for women’s physique, figure and bikini which you can find here. We will be working on adding videos for more divisions in the future!

Q:

Now that I’ve got my first show under my belt, what do I need to do to improve for my next show?

A:

Your body needs time to rest, recover and improve between competitions. As I mentioned earlier, there is a Digging Deeper IV seminar that focuses on making the transition to an off season plan after your competition. You can register for that seminar here, or if you’re unable to attend a live seminar, you can purchase a recording here.

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On Track Training

On Track Training is run by Christine Bongiovanni-Stiff, Minnesota's first IFBB Pro Bodybuilder. Christine offers diet & training programs, group classes and seminars to help the physique competitor reach all their on stage (or off stage!) goals. On Track Training also promotes the NPC Gopher State Classic, NPC MN State Classic and the NPC North Star competitions.

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