Bikini Competition Journey: From Beginner to Stage Success, Lessons, Coaching, and Goals | Rachel Dempsey

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Guest's Fitness Journey

• Inspired by Ashley Kaltwasser's videos after two years in the gym.
• Started as a beginner with no athletic background, gained 15 lbs after marriage.
• Discovered bikini competitions while stationed in Japan with the military, with no social media influence at the time.

First Competition Experience

• Began competing in Germany; lacked stage readiness and had an unfit coach.
• Struggled with posing and mindset—initially indifferent about placing but later became emotionally invested.
• Learned it’s normal to lose in the first show and not to expect immediate success.

Competition History (7 Shows Since 2022)

• 2022: Two shows, lacked proper preparation and results.
• 2023: Competed in Germany, switched to a strict coach 7 weeks out, followed an intense vegetarian egg-white-based diet, and placed 3rd in Texas. Improved posing significantly.
• 2024: Two shows after a 12-week cut, placed 4th in both, including the competitive Republic of Texas show.

Lessons Learned & Goals

• Key takeaway: Stay consistent with diet and training, no cheating if you want results.
• Big goal: Earn a Pro Card, grow during the offseason, and continue competing.

Key Changes & Support System

• Best improvement: Followed the plan diligently, hired expert posing coaches (Lauren Dannenmiller or Bec from Posing School).
• Suit color: Aquamarine, perfectly complemented her skin tone.
• Transitioned careers from photography to vet tech.

Training & Nutrition

• Cardio peaked at 2 hours/day.
• Follows a meal plan without focusing on calorie count for better mental adherence.

Mindset

• Focus on enjoying the stage experience rather than obsessing over placing.
• Accepts the subjectivity of the sport; success requires patience and persistence.
• Cautions against gambling with shows or coaches—find a reliable support system.

Closing Message

• Embrace the journey, celebrate progress, and remain disciplined—it’s a marathon, not a sprint.

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