Bikini Competition Prep Coaching

Rachel Dempsey First Npc Bikini CompetitionMeredith 4th Debut and Open OCB

Join the Best Competition Prep Team for First Time Competitors 


How it Works

When joining the Top Knot Strong Tribe you are joining a team and family of women competitors.

Sarah knows how it feels when it comes to being a first time competitor and the overwhelming amount of information out there. It can make it hard to know exactly which steps are best for you to take in order to feel confident when you step on stage. 

The TKS Tribe is there to help take all of the guesswork out of your competition prep, answer your questions, and help teach you what you need to know so that one day you may not need us. 

Sarah combines her knowledge from the past 10 years of her own experience along with Personal Training, Fitness Nutrition Specialization, and Bodybuilding. 

You will get a custom and personalized fitness plan that focuses on the body the judges are looking for in your federation and division. Which is also paired with calculated calories and macros for you in order to make all of the hard work you put in show. 

Sarah will personally check in with you weekly as we track progress, make adjustments, and answer your questions rather than just saying "trust the process". She wants to teach you and understand why your plan is set up the way it is so that you have the upper hand in your competition. 

You will also be welcomed into our Top Knot Strong Tribe Community within our app for more support and motivation as most know this can be a sport that family and friends may not all understand. 


In Season

This means that you have a show date you are working towards with the plan that Sarah has created for you. 

Typically focusing on maintaining the lean muscle you have built and fat loss to show all of your hard work leading up to this point. 

Each competitor will have varying lengths for how long their competition prep will be in season, but the goal is always to work with your body and not do anything drastic.  

Your physical and mental health is our number one priority.


Off Season

In this season you are in your building phases meaning that you are making improvements towards your next competition. 

This can include strength, size, and ultimately changing shape.

Most competitors only do 1 to 2 shows per year as it can be a lot of stress on the body, where your off season can be the rest of the year you are not in prep to more than 1 year off. 

Your improvement season can help to bring an even better package to the next show you prep for. So it's important to have a plan in place to stay on track and to not make more work for you later on.


Post Show 

Right after your show, you will need to change your nutrition to ensure you don't rebound. 

After months and weeks of dieting plus training hard, your body needs to come back to maintenance to where things are balanced. 

This will ensure hormones are in sync, metabolism increases, and you can start focusing on working towards your next goal. 

A Post Show program is most often overlooked from competitors, but it is one of the most important!



Never just "trust the process" 

Sarah wants you to feel confident in your plan, so if you have a question about your plan, just ask!


No starving

Your nutrition plan should not be making you feel starved. Food is fuel and the goal is always to keep your metabolism as high as we can through the whole process. 


No endless amounts of cardio

Cardio is important, but overtraining by doing hours and hours of cardio is not. 

Your cardio will be kept to a minimum and under 2 hours each week through your prep. You also don't have to do any fasted cardio.


You get undivided attention

This means that there are only a limited amount of spots that Sarah will take on each month in the Top Knot Strong Tribe. 

She wants to ensure the quality of your plan to ensure you get the best results possible. Coaching will not be available online to sign up if all spots are filled for the month.

Please email if this is the case and she will personally reach out to you when more spots become available.



Interested in Joining the Top Knot Strong Tribe?

Our Athlete's save up to 10% on all other products and services that Top Knot Strong provides. Which means you save more money in your competition prep and can spend it on what is important. 


View Coaching Options

We have 1 Month to 1 Year Options for your coaching to help fit your needs and goals.


Want to see if we are the right fit for you?

 Schedule a free 15 minute consult below to get started.