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:

Team On Track puts on several different contest prep related seminars each year. The first that I would recommend you attend is the Contest Prep Seminar, we usually offer this seminar in the winter and mid-late summer. 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 seminars here.

If you’re looking for a contest prep trainer, please email me for recommendations based on which division you’d like to compete in and your previous sports experience.

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 (sometimes free!!) seminar where local experienced athletes to demonstrate proper poses for each division. You can view short clips from previous posing seminars on my YouTube page.

If you need more in depth help with your posing, you can 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. We occasionally offer an off season seminar, but you can purchase a recording of that seminar 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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