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I like loud music and lateral raises | NPC bikini
@usaphysique

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Emmaly just competed at the NPC USA Championships, one of the biggest IFBB Pro qualifiers of the year, and she made first callouts in her Bikini class and just missed top 5.

Here's what gets missed when you only see the placing.

First callouts at a show like this is a room full of women who could all turn pro any day, and at that level one body part isn't going to carry you...it's the complete package.

@emma.a.dawn brought the fullness, posing, and conditioning was dialed in. Sandy loved her, and the only thing she came back with was a little more overall growth. That’s it. That's what separates her from the complete package...Time!

Think about that for a minute, that's the entire critique at nationals, and from the judges' table…from Sandy…that's exactly the note you want to hear since it's the kind you can build on.

Now here's the part that matters most to me. This is only her second year and her second prep, without much lifting stacked before that, and her growth on stage and in her head is already past women who have been competing for a years. She's about as detailed and coachable as they come, and she raised the bar on what coachable even means. None of that is luck, it's the work she put in.

We came up short of the goal and she's still thankful to be standing at that level. She understands the competition and is realistic about what to expect. She knows exactly who she is, what she wants, and she'll let nothing get in the way of it.

Keep an eye on this one...she's barely just started. As her coach, I'm thankful to have her.

Her own words:

“Some days I’d look at myself and think I absolutely have what it takes to do well at the national level…some days I believed I was only going to make a fool of myself getting up there”

“I was holding my breath at the side of the stage and hoping to hear my number...then when I walked out to the line I was pleasantly surprised that no one came up to me and told me there had been a mistake!”

“The only thing ever really standing in my way is my own beliefs about myself...I am capable of things so far above and beyond what I ever thought was possible”

That last one...damn straight!!!

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Fourth place at Junior Nationals 🖤

This was a tough one. I had an incredible peak week and truly had brought my best physique (as seen in that last pic from a few days ago), but I didn’t get to accurately display it. Unfortunately, I was battling some medical issues at the venue, fully outside of my control, and it affected my physique quite a bit on stage.

I’m not mad or ungrateful at my placing, the ladies in my class were amazing! I’m just really disappointed to have not shown my improvements and hard work when it mattered most.

Lessons were learned, memories were made, and hopefully next time I compete we will have more management techniques for this potsie ✨

@usaphysique

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Here we go again 🖤

Que será, será. All glory is His.

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@emma.a.dawn didn’t just “learn posing”… she committed to it 🔥

From day one to now the difference is CRAZY. The confidence, the flow, the control… everything leveled up because she actually put in the work behind the scenes.
She listened, practiced, applied every correction, and showed up every time ready to improve and it SHOWS.
This is what happens when you trust the process and stay consistent ✨
So proud of you, Emma. This is only the beginning 🤍

If you want to level up your posing like this… you already know what to do 👀
DM me “POSING” and let’s get to work 💃🏻🔥

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Things Every Competitor MUST Bring to a Show 🏆

If you’re competing, the last thing you want is to forget something important on show day. Here are some essentials every competitor should pack:

• Competition suit / posing suit – The most important item… obviously. Always bring a backup if you have one.
• Extra heels – Straps break more often than you think.
• Extra earrings – Jewelry can easily get lost backstage.
• Resistance bands / pump bands – To get a quick pump before stepping on stage.
• Rice cakes + honey – Easy carbs to help fill out your muscles (but always follow your coach’s instructions).
• Dark loose clothing (silk Pjs or robe) – Protects your tan and keeps you warm backstage.
• Sewing kit & bikini bite – Quick fixes for wardrobe emergencies.
• Makeup touch-up kit – Stage lights and sweat can ruin makeup fast.
• Water, electrolytes & sodium snacks – Helps manage hydration and fullness (again always follows your coach’s instructions).
• Blanket – Shows can be cold and you might be waiting backstage for hours. It also gives you something clean to sit or lay on so you don’t ruin your tan.
• Portable charger – Your phone will die from photos, videos, and communication.

Bonus:
• Cash – Some venues only accept cash.
• Dixie cups - 😅

Save this so you don’t forget anything on show day ✔️
Tag a friend/competitor who needs this checklist 💪🏽

#bodybuilding #bikini #fitmodel #ifbb #npc

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Show day is stressful enough, your makeup shouldn’t be.
Learn how to create stage-ready glam on your own, save money, and feel confident walking into every show.

Spots are limited. DM GLAM for more details 💋

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You’re leaving glute gains on the table if you’re not doing V-squat step-ups.

Single-leg loading = no hiding weak links.

Front heel down, longer stride, slight toe tap, good forward torso lean, then DRIVE through that front leg.

No bounce. No pulling with the arms. No momentum.

Just glute, quad, and glute tie-in loaded in that stretched position without trashing your joints.

Note: The forward lean and longer stride helps hit the glute-tie in harder.

On the V-squat, you can’t cheat your way up. You either push the platform away with that front leg… or you don’t move.

If you want fuller glutes, stronger legs, and a better tie-in for stage or off-season, don’t just “do step-ups.”

Execute them with intent.

#gluteworkout #glutegains #glutebuilding

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So many epic humans and homies in this pic.

Probably the best touring experience of our band life.

Taken on the @choke187 & @narc.slc 2023 Tour.

Seeing pics like this make us feel nostalgic bout getting back out on the road with the band again.

Where should we start?

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So many epic humans and homies in this pic.

Probably the best touring experience of my life.

Taken on the @choke187 & @narc.slc 2023 Tour.

Seeing pics like this make me feel nostalgic bout getting back out on the road with the band again.

Where should we start?

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Training to failure every set feels hardcore...but it kills your workout performance fast.

Share with someone who needs to see this.

The smarter play? Push hard, but save true failure for the last set. That’s how you keep volume high, drive progressive overload, and set yourself up for better muscle growth.

This is what leads to real hypertrophy and long-term bodybuilding success.

Stay consistent, stay strategic...that’s how you build momentum and keep progressing forward

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@emma.a.dawn set out with a goal to win an overall in Bikini. She came up short of that a couple of weeks ago, and when she messaged me on her goals for her Posing, we went to work and when I say work, this gal put in the hours fine-tuning a walk, a turn a glance a unique stage persona. Her coaches. @usaphysique dialed in her nutrition and program, and the result was spectacular. Congratulations Emma. Enjoy the moment always remember work hard and stay humble. Next year will be amazing.

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Don't judge a book by it's cover.

About a year ago, I opened a consultation request from a goth-looking rock-band lead singer, black clothes, tattoos, attitude for days...then I read something that stopped me cold:

“I never want to let myself be weak or out of control again…and I really f***ing love lifting weights!”

That was @emma.a.dawn, and it took all of five minutes to prove she meant every word.

Off-season? She attacked it like most people attack prep: meticulous nutrition, ruthless consistency, zero excuses. She never complained, she just focused on what she was doing, and when unsure she asked.

When Emmaly made the trip out to train with me and pose with @vitruvianposing , “impressed” didn’t come close.

Fast-forward to her FIRST show.

Peak-week nerves? Sure, but each day her confidence grew. On stage she didn’t just belong...she threatened the whole lineup:

🥇 True Novice
🥇 Novice
🥈 Open Bikini (second only to last year’s overall champ, who won the overall again)

Somehow, the word proud doesn't cut it.😎

In her own words:

Memorable: Explaining to tanning staff why I needed a MAJOR touch-up after, uh, show-day bathroom business 😂… and hearing my number called for 1st.

Lesson Learned: “Pack lighter… and the walk up to the box on a real stage is wayyyy farther than I thought it was gonna be.”

Advice: “Leave nothing to chance...be 100 percent locked in and focused on everything that’s in your control so that you leave the stage knowing you brought your absolute best.”

Goal: “I want to step on a National stage next year, and someday I want to win an overall at a show that gives out really cool trophies.”

Perspective: “This sport has given me confidence, discipline, purpose, and joy that I never thought I’d find… and I’m genuinely proud of the person I’ve been becoming since I made the decision to chase this goal.”

Watching her transform, physically and mentally, reminds me why I coach. Drive + discipline + relentless self-belief = a dangerous combination.

Trust me...we're just getting started!

“My life is in my hands and I don't have to wait on anyone else to make things happen for me.” — Emmaly

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