O.K., you warrior, you…the Precision Fit Body Championship is coming up FAST.

The 2016 PFiTBC ProAm takes place on September 10th, which is only 77 – count ’em, 77 – days away.

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  1. Set an alotted time during the week to pose.

    Duh, right? The reason this is essential is that as the weeks roll on, managing to do only a few half-assed poses in your mirror isn’t going to cut it. Schedule at least 40 minutes two times a week to practice your mandatories.

    (Consider that BS you do in front of the mirror for vanity purposes as extra credit.)

    The way I do it is block off a time shortly after my workout when I feel my my most pumped and then practice running through each pose as if it were the real show.  I imagine the judge calling out the turn and then I execute it, hold it, and move on to the next one.  You’ll find your ability to get comfortable in the pose and your stamina increase tenfold by setting up a dedicated time to pose.


  2. Mirror vs. Camera

    This is another common error that bodybuilders make.  They tend to use ONLY the mirror when practicing their posing.  The downside of this strategy is that on stage you won’t have the mirror to make adjustments.  Did you really turn enough in that side chest? Did you pull your biceps above 90 degrees in that front double?  You just won’t know until you get comfortable posing WITHOUT the mirror. If you haven’t tried it already, go ahead and do a run down within your allotted posing time in the mirror.  Then whip out your HD camera, phone, Webcam, or anything you can use to record yourself and run through the poses again.  You’ll be amazed at just how different they look….and how much harder it is to get comfortable in the pose.  Master it, my friend.


  3. Mirror AND Camera

    Your best strategy is to use a combination of both.  Maybe do a couple times in the mirror and then a couple times on camera during the week.  This will really help you find your weak points in posing, so you can make adjustments.  You can even use the camera first, do a playback of the video, and then correct the mistakes you saw in the mirror. If you don’t have a camera, you can use the poor man’s strategy.  Pose in the mirror with your eyes closed.  Once you feel that you’ve hit the pose correctly, open your eyes and see how it looks. This mind-muscle connection will enable you to relax on stage and stick your poses. You’re in it to win it, right?!?


  4. Pomodora Technique

    This is a common strategy used by people attempting to reduce their procrastination habit, but I’ve adapted it to just about everything, posing included. The Pomodora Technique means taking a pomodora timer, turning the knob to 30-50 minute intervals and then working non-stop while the clock keeps ticking.  This means no breaks, distractions, nothing (aside from some water…and breathing – ya, breathing is pretty important). Use this in combination with the first technique of scheduling posing practice times during the week and you’ll ensure success as far as putting in the practice hours. The pomodora timer helps your mind start to associate the clock with the mental state of being focused.  As your continue to condition yourself to the timer, you’ll see that the ticking really helps your mind disregard everything else going on and pursue the task at hand. In addition, the ticking allows you to standardize the amount of time you hold each pose so you’re increasing stamina as well.


  5. Stage Lighting

    Lighting can make or break you when it comes to posing.  A light blasting from the front or the back is going to be nothing like stage lighting, so the straitions and adjustments you’re making to cater to the light will be nothing like what you’ll see on stage.  The solution is to find some sort of down lighting or something that encompasses your full body and isn’t playing to any particular angle.  Too many times I stood near bathroom lighting and thought my shoulder was too low simply because of how the shadows dropped off the shoulder closest to the mirror. It can really mess with your posing.  There are a lot of people out there who recommend high-powered lights as opposed to the dim CFL’s or standard light bulbs you find in most apartments/homes.  I recommend just doing your posing during the day in a well lit room or even outside if you’ve got the guts. Nothing better than the sun – short of stage lights – for lighting that helps you assess your posing.


  6. Correct Attire

    Posing trunks, posing trunks, posing trunks.  Posing suite, posing suit, posing suit. Posing in your gym gear isn’t going to cut it.  You’re going to end up standing up too tall and not flexing your hip flexors, because you can’t SEE THEM…or you’ll miss flexing your glutes in the reverse double bicep.  If you don’t have your posing suit or trunks yet, you have two options.  Use some very form fitting underwear and roll up the sides, or test out the waters in your birthday suit.


  7. Different angles

    This is not something many people focus on and it’s really only necessary if you are having some serious trouble with a particular pose.  Try the pose from a different angle. This means that if you’re struggling with the front relaxed, try it from the side in a mirror or camera.  You’ll notice if your hips are pulled back correctly, your back is straight, and how far you’re leaning forward or backward.  Another example would be doing a side chest from the front to see if you’re using your back knee to press the hamstring closest to the judges correctly.


  8. Hire a coach

    This is the most important and easiest tip to follow.  Posing is difficult. A lot of times when you think you’ve got it…you don’t. Hire a good coach.  She’ll be able to make proper adjustments and will help you make it all come together at TROPHY TIME!



Sign Up or Contact Us for information about the 2016 PFiTBC PRO-AM!

See You There!

Coach Janis and the Precision Fitness & Wellbeing Team

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