Question:  “I’m getting ready for my state pageant and want to make sure I get a better score in swimsuit than I did last year.  I’ve listened to several episodes of Pageant Talk Radio and you often mention that nutrition is almost more important than your workout plan.  Can you please explain what you mean?

- Ashley F., New York

Valerie’s Answer:

That’s a great question, Ashley, and I think it’s one of the most misunderstood aspects of preparing for the fitness portion of pageant competition.  Almost any personal trainer will tell you that 80% of your fitness body is created by what you are eating and that only 20% is based on your workout plan.  In order to be competitive at the state level of an elite pageant you need to be at approximately 14% to 15% body fat to get a winning score (at absolutely no point should your body fat dip below 14%).  You can run for hours and burn tons of calories and still have a hard time getting under 18% or even 20% if you don’t pay attention to the quality and quantity of what you’re eating.  Your weight or your dress size does not determine your fitness level – your body fat percentage provides the best indicator of what your swimsuit or fitness score will be and your body fat percent is determined primarily by what you eat.

While every fitness trainer will have their own unique nutrition philosophy, I think that the guidelines followed by The Biggest Loser program provide a sound, realistic approach to weight loss and muscle tone.  Their meal plan is based on breaking down your total daily caloric intake to 45% carbohydrates, 30% protein and 25% fat.  It can be hard to figure that out by yourself, but by using the MyFitnessPal smart phone app you can easily track your meals and categorize your caloric intake.  It’s soooo simple!  I suggested that Allison Hill, Miss Mid-Atlantic International™  use the MyFitnessPal app to track her calories and lose those stubborn last few pounds.  She ended up winning the Fitness Award at this year’s Miss International™!

Please remember that these are general guidelines and that it may be beneficial to work with an experienced pageant personal trainer (not the same as your local personal trainer who’s been trained according to body building guidelines).  There are several good trainers with fabulous, affordable long-distance programs including so that you don’t even have to travel to get your best body!  If you really don’t have access to a personal trainer try following the Biggest Loser program.

Hope that helps!

Love and success,