Overview of Coaching Services

Our competition prep coaching is designed for bikini, wellness, and figure competitors. Whether you are preparing for your first show or are a seasoned competitor, our tailored coaching approach ensures you're ready to perform at your best. From customized workouts to detailed nutrition plans and expert posing tips, we've got you covered at every step of the way.

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What's included:

  • Personalized Training Plan

    Customized fitness programs sculpt your physique for stage success without endless hours at the gym. Attain your dream physique with our specialized training plans.

  • Flexible Custom Nutrition Plan

    Your nutrition plan is designed to fit your unique needs and goals, with calculated calories and macros. Plus, enjoy a variety of flavorful meals, so you never feel like you are missing out.

  • Posing 101 Videos

    Fast-track your posing practice with our Posing 101 video library, designed to help you perfect your routine and build the confidence needed to shine on stage.

  • Weekly Feedback & 24/7 Support

    Receive weekly personalized check-ins and 24/7 messaging access with your coach for real-time support and accountability from the start of prep to post-show.

  • Posing Suit & Discounts on Stage Essentials

    Get discounted stage essentials for a polished look from head to toe. Find posing suits, jewelry, and robes for an elevated on-stage presence.

No cookie-cutter plans. Get a custom training and nutrition plan designed just for you - continually adjusted to keep you on track and progressing to step on stage with your best physique yet.

Plus get these bonuses!

  • Custom Prep Timeline & Show Day Checklist

    Eliminate the guesswork with a step-by-step prep timeline and show day checklist, ensuring you're 100% ready and stress-free on the big day.

  • Regular Plan Adjustments & Plateau Busting

    Stay on track with consistent plan
    adjustments design to keep your progress steady, break through plateaus, and prevent overtraining.

  • Precise Nutrition Refeeds

    Strategically timed refeeds to boost metabolism, energy, and
    hormone balance, help you peak at the right moment.

  • 100's of Delicious High-Protein Recipes

    Access 100+ delicious high-protein recipes, so you feel satisfied, curb cravings, and enjoy your meals while staying on track.

  • Monthly 1:1 Posing Sessions + Video Feedback

    Our Top Knot Strong Elite Athletes get monthly 1-on-1 posing sessions and weekly video feedback to perfect their routines.

  • Habit Tracking & Work-Life Balance Tools

    Improve your consistency and manage stress during prep with custom habit tracking. We'll also support you in building a smooth transition to post-show and reverse dieting.

  • Mindset Support with Holly

    Overcome mental challenges with our exclusive mindset video library featuring expert advice from Board Certified Health and Wellness Coach Holly, guiding you on staying mentally strong throughout prep.

  • Peak Week & Show Day Support

    Experience full support during peak week with daily check-ins, and a step-by-step plan to peak on stage, ensuring you look and feel your best on show day.

  • Glam & Suit Consultation

    Our team will guide you through glam and competition suit consultations to guarantee you look stunning and your suit highlights your hard-earned
    physique.

  • Post-Show Review & Reverse Diet

    After your competition, we'll do a full post-show review, help you set new goals, and guide you through an easy-to-follow reverse diet plan to maintain overall health and results.

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Custom training + nutrition

Standard Competition Prep Coaching

$250 per month

  • Personalized training plan
  • Customized nutrition plan
  • Weekly coach check-ins
  • Individual feedback
  • Posing 101 videos
  • Exclusive community in app
  • Monthly coach calls
  • 24/7 messaging support
  • 15% savings on stage essentials
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1:1 Posing & More!

Elite Competition Prep Coaching

$350 per month

  • Personalized training plan
  • Customized nutrition plan
  • Monthly 1:1 Posing Session
  • Team Posing Suit
  • Weekly coach check-ins
  • Weekly Posing Video Feedback
  • Exclusive community in app
  • Monthly coach calls
  • 24/7 messaging support
  • 20% savings on stage essentials
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Ursula Purple and Black Crystal Bikini Competition Suit

For Limited Time

Get a Free Custom Competition Suit on Us!

Clients who sign up before 12/2/24 with our Elite Competition Prep Coaching will get the added bonus of a free custom competition suit on us for their show in 2025! Only 20 athlete spots available.

I'm in!

30 First Time Competitors and Counting Have Placed With Top Knot Strong. Will You Be Next?

  • Lindsey

  • Meredith

  • Rachel

  • Tawyna

  • Purnima

  • Chelsea

What our clients are saying

See Transformations

  • Teresa R.

    "Communication is outstanding. My coach pays attention to what I have to say and truly cares about my overall success. She has been more than willing to create a perfect plan of action to help me reach my goals."

  • Jennifer B.

    "I've been able to learn how to eat better for my goals while still enjoying my food. If there is anything I have been struggling with we have been able to talk through it and helps me past the hurdle."

  • Cynthia S.

    "I appreciate your patience and ability to break everything down into manageable chunks. I'm so happy with my progress and can't wait to see how it all comes together for my show."

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See Transformations

Our Promises to You

Your Overall Health is our #1 Priority

We're dedicated to helping you achieve your goals the right way - without sacrificing your health or integrity. Our Health-First Guarantee ensure that your journey to the stage is both safe and manageable, with a 100% natural approach that supports your long-term well-being.

Results You Can Count On

We are fully committed to your success. From day one, we'll work with you to ensure you confidently step on stage, showcasing your best physique. If challenges arise, we'll adjust your plan and stay with you every step of the way to keep you on track. Your success is our priority.

How To Get Started

1. Free Consultation

Schedule a free consultation where we discuss your goals, competition timeline, and develop a plan that fits your needs.

2. Sign Up With Your Coach

Through the link provided, you gain access to set up our app, access your custom plan along with all other features.

3. Weekly Check-ins

Every week you will check in and you will receive weekly support, adjustments, and expert guidance from your coaches as you prepare for show day.

4. Show Day Ready and Beyond

Perfect your stage presence with our posing options and receive ongoing support to fine-tune your strategy post-show.

Frequently Asked Questions

  • I am new to competing. Where do I start?

    Start by scheduling a consultation with one of our coaches to discuss your goals, current lifestyle, and needs to determine best timeline for you and best plan to get started.

    Schedule Now 

  • I'm vegetarian/vegan. Can this be accommodated?

    Yes! We have worked with several competitors who have certain dietary needs helping to provide them nutritional plans that fits them and helps them progress for the stage.

  • How many times will I be expected to train each week?

    It will vary from person to person. However, you can expect to train anywhere from 4-5 times per week and around 60 minutes each workout.

  • Will I have lots of cardio?

    Cardio will vary from person to person. We try to keep cardio to a minimum and only add more when needed. However, we don't have you do hours on end and the most cardio you will do is right before your show.

  • Is my food a calorie/macro goal or set meals?

    We calculate your calories and macros for you based on where you are in your journey and current goals. Along with this, we do still provide a meal plan and food list to ensure you reach your daily targets.

  • How will I know which category to enter? Or if I will be ready in time?

    Talking with a coach, we will be able to provide feedback on which division would be best suited for you and what timeline would be best. However, it is also dependent on your adherence to your entire plan whether you will be ready in that time.

    Talk to a Coach 

  • How long is competition prep coaching?

    The duration of coaching varies for individuals depending on their unique starting points and commitment level to their plan. Many clients continue after competing to focus on their future physique goals with us.

  • Do you offer support for peak week?

    Yes, we are present throughout the entire process. During peak week, we offer daily assistance to help you make necessary adjustments for a successful show day.

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