Bikini Competition Journey: From Beginner to Stage Success, Lessons, Coaching, and Goals | Rachel Dempsey
Guest's Fitness Journey
- Inspired by Ashley Kaltwasser's videos after two years in the gym.
- Started as a beginner with no athletic background, gained 15 lbs after marriage.
- Discovered bikini competitions while stationed in Japan with the military, with no social media influence at the time.
First Competition Experience
- Began competing in Germany; lacked stage readiness and had an unfit coach.
- Struggled with posing and mindset—initially indifferent about placing but later became emotionally invested.
- Learned it’s normal to lose in the first show and not to expect immediate success.
Competition History (7 Shows Since 2022)
- 2022: Two shows, lacked proper preparation and results.
- 2023: Competed in Germany, switched to a strict coach 7 weeks out, followed an intense vegetarian egg-white-based diet, and placed 3rd in Texas. Improved posing significantly.
- 2024: Two shows after a 12-week cut, placed 4th in both, including the competitive Republic of Texas show.
Lessons Learned & Goals
- Key takeaway: Stay consistent with diet and training, no cheating if you want results.
- Big goal: Earn a Pro Card, grow during the offseason, and continue competing.
Key Changes & Support System
- Best improvement: Followed the plan diligently, hired expert posing coaches (Lauren Dannenmiller or Bec from Posing School).
- Suit color: Aquamarine, perfectly complemented her skin tone.
- Transitioned careers from photography to vet tech.
Training & Nutrition
- Cardio peaked at 2 hours/day.
- Follows a meal plan without focusing on calorie count for better mental adherence.
Mindset
- Focus on enjoying the stage experience rather than obsessing over placing.
- Accepts the subjectivity of the sport; success requires patience and persistence.
- Cautions against gambling with shows or coaches—find a reliable support system.
Closing Message
- Embrace the journey, celebrate progress, and remain disciplined—it’s a marathon, not a sprint.
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