Cindy Hauser - Bikini Competitor

My first competition was in 2014. I started out by wanting to train like a competitor but never had any idea I would actually compete. I found a training coach, (Tiffany Yee, former Ms. Fitness USA and Body Transformation coach), who started me on a meal plan and workout routine that a competitor would use when prepping for a show. After being on the plan for a couple of months I had noticeable results and Tiffany convinced me to do my first show.

I try not to vary my off-season diet too much from my 3-4 months pre-show diet. I typically consume approx. 1600 calories during these times. As you get closer to show, your diet becomes more strict and isn’t really sustainable for long periods of time. During the few weeks prior to show, I consume approx. 1300 calories per day. Consistency, is critical in the diet in order to be most effective for losing weight. A plan that includes lean protein, 2-3 servings of carbohydrates and healthy fats per day, along with cardio/weight training is what works best for me in the off-season for maintenance. I will also incorporate cheat meals in the off-season. I will occasionally incorporate a cheat meal even in the few weeks before a show because I feel it is important to ‘live’ during this time and although training for a show is challenging, you shouldn’t be miserable. It is important to remember to consume enough calories in the off-season for two reasons: if you want to build muscle, consuming enough protein and carbohydrates is critical to building muscle mass. It is also important to make sure you are on a good meal plan post-show to ensure you are eating enough calories to maintain a healthy lifestyle. It is sometimes difficult to retrain your body to eat more when you get used to eating less.

Some people will completely cut out carbohydrates several weeks before a show and I found this to not be effective for me. My energy level depleted and it was difficult to complete a workout. I found in training for my second show that consuming carbohydrates really helped improve my energy level and it kept my muscles from appearing ‘flat’. I did consume less carbohydrates, but didn’t cut them out of my diet completely.

I incorporated cardio 20-30 minutes per day/5 times per week, at 10 weeks out from show. I increased the cardio to 45-60 minutes per day 5-6 days per week the closer I got to the show date. One of the most important things is your diet but also knowing what to eat and when to eat it.

Self-confidence: This part was very difficult for me and was the primary reason why I didn’t think I would ever compete. As you go through training and posing classes, you start to bond with the other competitors and realize you are all in it together. I developed very strong friendships during this time and we all had our apprehensions about stepping on stage but we supported each other and this really helped give me the confidence to actually get on stage. It was also very important for me to make sure I was healthy in mind as well as physically for the show. I wanted to make sure I felt good about the progress I made and not diminish that by focusing on competing with someone else. Stepping on stage was about conquering my inner fears and celebrating the work I put into getting to this point.

I have always had pleasant experiences at the shows. Everyone is positive and supportive. The hair and make-up people are amazing! They truly make you feel beautiful. Everyone is excited and the energy is very high.

Future plans: I do plan on doing additional competitions in the future. I have only competed in Musclemania shows in the past so I may compete in an NPC show this year. My goal for competing is twofold: I like to challenge myself and achieve the goals I set and I also like to inspire other women to challenge themselves and achieve their goals. I also think it is important to realize that you don’t have to compete to be the healthiest, strongest you.


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Cindy Hauser