kristen reNae


Bikini Competition: Backstage Bag

With this being my first competition, let’s just say I was probably over-prepared. I read several blogs of what to bring with you to show day. I was able to pack the below in a medium size duffel bag. I brought all of the below to pre-judging, and when I came back to finals, I took about half of the items out because they were not needed. But again, better to be over-prepared, especially for pre-judging.

  • Flip flops
  • Loose dark clothing (robe/romper)
  • Resistance bands
  • Cooler (separate bag)
  • Bikini bite
  • Make-up
  • Crazy glue/sewing kit/scissors
  • Hair spray/ties/brush
  • Dixie cups
  • Wipes
  • Heels
  • Jewelry
  • Cash
  • Tissues
  • Mirror
  • Q-tips
  • Toothbrush/floss/mouthwash
  • IPod
  • Nail file/clippers
  • Phone charger
  • Safety pins
  • Umbrella

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Our venue was located at a high school, so we had access to large bathrooms. There were also lots of full length mirrors arranged for everyone to use. I wasn’t sure if individual groups brought these in or if the host provided these – but either way, you would still have access to the bathroom mirror. I do want to make a comment about the umbrella as well. The whole weekend it called for rain, so I came prepared with an umbrella, hoodie, and trash bags for “just in case”. However, we were lucky enough to miss the rain. But when I came back for finals, there were a handful of people that had finished before my class, and they did catch some sprinkles, and you could see this on their spray tan! The worst part… the tanning people were not doing touchups for finals; so many people were scrambling to fix some issues. Just be prepared!


Other items:

Extra bikini

  • Lock
  • Change of clothes (for drinks after)
  • Posing oil (provided by venue tanner)
  • Directions
  • Trash bags
  • Jan Tana
  • Blanket (something to sit on)

Bikini Competition: Diet and Exercise

When I first began my journey in training for a bikini competition, I was constantly reading blogs and articles to try and find the right plan for me. I compiled so much information that it became overwhelming. So, I wanted to put my research and my plan out there, to hopefully help anyone that might be going through the same journey.

This is a generalized diet and workout plan that I began with and was created with Mike from The Wellness Bucket, After a few weeks, we had to adjust my plan by adding in an extra leg day. Also, at five weeks out, my diet was adjusted along with increasing my cardio. I was not seeing the results that I wanted, so everything had to be manipulated. Each individual will need their own fitness and diet plan, but I just wanted to give you an idea of what was being done. You will see that most people who hire coaches will not post their plan – this is specific to them, as each individual is going to react differently to diet and exercise. If I was to do another show, I would probably hire a coach to see different results.


When I initially started 12 weeks out my diet looked like this:

  • 2 fish pills/day, Multivitamin (2), Vitamin C pill, 2 C4 Fat Burner pills
  • 4 scrambled eggs(3 egg whites, 1 egg) and oatmeal (steel cut) w/blackberries and half banana
  • 1.5 cups of coffee w/creamer
  • 2 protein shakes w/glutamine (reduced to one shake a couple weeks into plan)
  • 4 oz. Chicken w/half sweet potato
  • Water throughout day
  • 1 banana w/1/2 tsp. pb
  • BCAA w/workout
  • 4 oz. Chicken with broccoli and 2 new potatoes

About five weeks out, I adjusted my diet plan again. Fruit, protein shakes, avocado, peanut butter, rice cakes, and mushrooms were removed and I began to alternate 2/3 starches per day.

  • 3 fish pills/day, Multivitamin pack, 3 C4 Fat Burner pills
  • BCAA w/workout
  • 4 scrambled eggs(3 egg whites, 1 egg) and oatmeal (steel cut)
  • 1 cup of coffee
  • 2 oz. chicken
  • 3 oz. chicken w/half sweet potato
  • Water throughout day (at least a gallon)
  • 2 oz. chicken
  • 4 oz. white fish with broccoli

** We used Ms. Dash for seasoning, and we did not use salt from the beginning of the 12 weeks.

**For condiments, mustard was used.


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My workout plan was created in conjunction with Mike from The Wellness Bucket, as we were on this journey together. My initial plan is below and it lists just the muscles worked each day and not the individual exercises, as I will provide a more in detail ebook that will combine all of my posts and list a little more detail as well.

Monday – Chest/Biceps/calves

Tuesday – Back/Rear Delts/Lats

Wednesday – Shoulders/Triceps/Abs

Thursday – Quads/Gluts/Hammies

Friday – Cardio

Saturday – Plyometrics/Abs


After a few weeks in, I had to increase cardio (not listed) and we adjusted my plan to:

Monday – Chest/Biceps/abs

Tuesday – Back/Rear Delts/Lats

Wednesday – Quads/Gluts/Hammies

Thursday – Shoulders/Triceps/Abs

Friday – Cardio/abs

Saturday – Legs/Gluts/calves

All Exercises:     3 SETS of 10-12 REPS (except abs)


If you do have any questions, don’t hesitate to ask!

If you would like a free copy of the ebook when finalized, please register on the right side of this page!

Bikini Competition: Bikini Suit

Okay, so you have now gone through the process of finding a posing coach, picking out your shoes, now what? Oh yah! The suit! But not just any suit. Your bikini competition suit you will be judged in.

The regulations state that you can have a suit “off-the-rack” – but every review was highly against this and after reviewing any image that pops up under “bikini competition”, you will see what I mean. I had a huge dilemma! What design, color, connectors, glitter, sparkles, etc. The list could add up very quickly.

This brings me to my next point… the cost! Definitely have a set price in mind of what you are willing to spend. After I searched and searched I finally agreed with myself that I would not pay for anything over $300 for my first suit. I know the price sounds like a lot, but in comparison to the suits/girls you will be judged against, you will probably agree with this too. Now, if competitions become the regular, I will definitely pay more, but this is a suit that I may never wear again. And even that price doesn’t sit well with me.

Also, another cost saver on this item is to actually purchase a plain suit and bedazzle it yourself. Definitely a possibility and the DIY person that I am actually did not do this for the mere reason that I have never participated in something like this before. Again, if this becomes something I do often, then I will definitely share my experiences if I ever decide to bedazzle my own suit.

You should also be VERY AWARE of the timeframe you are working with. February is considered their “busy time” and the few months that follow with competitions mainly beginning in the March/April timeframe. Most websites advise to allow at least five weeks and another week for shipping. There is always an option to pay extra to have it moved a little faster, but you also want time to practice in it.

Crystal Sequin Firework Competition Bikini for by NpcAngelBikinis

This is one thing that I probably should have jumped on first, as I ordered mine with a delivery date pretty close to the competition date that I chose, which doesn’t leave me a lot of time to practice in it. So remember, give yourself plenty of time.

Also, make sure you look at what you are getting yourself into. I come from a very *cough* conservative background, and I would say I dress this way on the daily… That being said, this “bikini” is not a normal bikini, it is almost the least amount of fabric that you can have on in front of a large amount of people, and it be legal. To me, this is extremely uncomfortable just on this level… and I am sure you are asking why I would do this. Just for that reason; to get out of my comfort zone. So, make sure you know why you are doing this competition as well.

I will give you some sites to check out, and hopefully this will at least kick start your adventure! There are so many options out there and many more individuals/smaller stores that can work with you, depending on the timeline you are working with.

** There are many, MANY more sites to check out, these are just to get you started!

DeLUXE Diamond Princess Ravish Sands $475

Above picture is pretty much my ideal suit! OOOoooo ahhhhhh!

**Note: I will provide a picture of my suit as soon as I have it in my hands, so be sure to check out my IG @kris10renae 🙂