Shannon Lewis - Bikini Competitor

My first show was back in November 2014 at the Jay Cutler Classic in Baltimore Md., but I have been around the fitness industry for many years. I did fitness modeling, trade shows such as the Arnold Classic expo in the early 2000s and numerous bikini competitions such as Hawaiian Tropics, Best body on the beach, Hooters east coat regionals; all before bikini had hit and became popular in the NPC. From 2014 til recent I have done 2 regional level shows and 4 national level competitions and have progressively improved each season with placing in the top 5 and top 10 in the last 2 seasons at the National level.


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Diet off-season vs. pre-contest: I do not consider it an off season. It is my improvement season. That plan would consist of coming off contest prep my coach will have me a reverse diet in order to not shock the body and bringing the body fat back back up at a healthy rate. Slowly increasing the calories and reintroducing more variety and rich foods. Having control over your improvement season will give you an advantage when it's time to start cutting again for another contest making your diet highly effective and not having to kill yourself with tons of cardio.
I have been very fortunate to have a highly knowledgeable prep coach who has been doing this for well over 20 plus years and was a top competitor in his competitive career. I have know David Pulcinella who owns Pulse Advanced Nutrition in Delaware for many years and have complete trust in him. He monitors me weekly even in the "off" season.

Training: Well right now a good training split for me has been 5 days lifting and 2 days off. I have been doing this in contest prep as well as my improvement season. Usually spending about an hour focusing on the body parts that need bringing up or improvement. Cardio all depends on how far out I am to a contest, what I am looking like and where the body fat is. Typically doing 45 min to an hour fasted cardio in prep season and cardio minimal if at all needed thru off season. Diet is the number one key that takes the most dedication. I follow a plan in prep which is a lot more strict and in the off season I follow a plan with more variety with some fun meals here and there. The off season is not a time to just go off the grid. It's very important to follow a plan to ensure you are making the necessary gains you need.


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I have been on the stage since the age of 3. With 20 plus years as a dancer it's pretty much second nature to me.
My most recent contest was at the end of August at the Ifbb North American Championships. This was my 3rd time there which made it very comfortable knowing how the show is ran and being around a lot of people I know. I have been very pleased with my progress at this huge show in particular as I when from the 1st year at the bottom and the last two times placing in the top 10 (10th 2016 and 9th 2017). Always brining a better package. I only ever get a little nervous right before my foot hits the stage but when I do it's like a light switch and I own that stage. Was really please with some small tweaks with my posing this year with the help from the infamous posing coach Kenny Wallach that owns Dead Center. I look forward to working with him again in the up coming season and go after that pro card.

Being an athlete most of my life has made competing coming easy for me as I already know the discipline it takes. The skills that an athlete possesses can translate to every day life believing you can achieve your goals with dedication, discipline, and consistency. These are things my young 7 year old daughter watches me do and she herself has become an amazing athlete and champion as a competitive cheerleader. She sees that you never give up and you will achieve your dreams. Being an athlete is a lifestyle not just a weekend hobby. When I feel like prep is getting really hard I remember who is watching me.

Next up we are already working hard in the improvement season and plan to prepare the best package to bring to the 2018 NPC Master's Nationals. With a pro card in our site and working hard to achieve then hopefully continue onto the Ifbb pro circuit. I got big plans time to put in the work and never give up.

Contact info
Shannon Lewis
Email shannonlouise582@aol.com
Instagram @ShannonLewis_npcbikini
Facebook @shannonlewis582


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