Fitness Competition Recap

bikini fitness competition

After two weeks of madness I have finally had a moment to sit down and blog about a fitness competition I entered on January 25th, 2015 in Bangkok, Thailand. I am still in SHOCK that I did this competition and after 25 days of preparing for what to me was a goal of mine for a few years was exhilarating, challenging and rewarding all at the same time. Since I had posted here and here about my journey, I thought it would be nice to do a Fitness Competition Recap!

With Instagram and YouTube being popular in the fitness relam, you can easily follow a fitness competitors journey to the stage and see how much work it really is, how daunting the nutrition program has to be and the time/cost it takes to prepare for 10 minutes on stage can be. I used to sit and watch these videos with the dream that one day I could take the stage. With a ballerina background I am used to the grueling practices, the diet discipline and mental challenges that follow with this type of competition. My husband and I move around and travel so I never thought it would be possible to have the actual time to dedicate myself to such a sport but as I have been told me entire life, if there is a will, there is a way.

Fitness Competition Diet Plan

Luckily for me, the bodybuilding community is growing in South East Asia and includes a few competitions that are open to foreigners such as myself. I was browsing Facebook after a few cocktails on New Years Eve and came across a poster for a fitness competition. My nerves started to jump, butterflies attacked and I had a wave of sensation I have not felt since the day I met my husband.

Courtney Bentley

I just knew I HAD TO DO IT! I finally took a chance on January 1st of this year and said I am going to do it after seeing a competition here on the 25th. I signed up, made a list of EVERYTHING I needed to do to make it happen and DID IT!

What You Need to Do a Bikini Competition::

  • Bikini *Custom Created by Steve
  • Tan
  • Makeup/Hair (I did mine myself)
  • Jewelry (thank goodness for A Piece of Elise who gave me my gorgeous earrings)
  • Shoes (tall, think stripper type shoes)
  • Workout Plan
  • Diet Plan
  • Water Manipulation/Peak Week Plan
  • Posing Coach or Practice (this was what made me get 3rd place, thank goodness for Nan (here) )
  • SUPPORT from family, friends and those around you

I contacted girls I knew competed here and asked questions on where to get the proper bikini, how to do the tan and where do I go to learn how to pose. Luckily, I got responses back and was led straight to Steve and Nan (Youtube here :: Facebook here :: Facebook here) who were not only custom created my bikini, tanned me, taught me how to pose and helped me with water manipulation but gave me the support I needed during these weeks to actually make it to the stage.

Courtney Bentley

There were HARD days, REALLY hard days, days I was thinking of backing out and saying to myself this isn’t for me, I am not strong enough, I don’t have the willpower etc. but every single day I looked at myself in the mirror and said YES I CAN! Having the support of those around you is CRITICAL, without it I know I would have given up at some points when I felt it was not worth it.

Courtney Bentley FitnessMy Training::

Since I only had 25 days I really had to put my time in at the gym. My backside is my weakest point and one of the necessities in bikini competition physiques so I put in leg days 2 times every 7 days and focused on building my muscle for the first two weeks and shredding off the fat the last two. I incorporated 100 upper body twists, weighted front abs and extra cardio at the end. Posing practice is like a cardio session in itself! Who would have thought posing is so hard!

Split Sessions::

Chest, Calves and Dance Cardio

Shoulders, Abs and Dance Cardio

Legs + Low Impact Cardio

Rest Day, Stretch, Foam Roll

Dance Cardio

Back, Abs and Treadmill Cardio

Legs (low rep but HEAVY)

My Diet::

I did a carb cycle and used the app My Fitness Pal to track EVERYTHING even vegetables. Again 25 days is not a lot of time especially after December which was filled with my birthday, my husbands birthday and holidays so I had to track EVERY little thing I put into my body. I enjoyed carb cycling because on a leg day it is really helpful to have a little boost of energy to help me push my legs that much more.

bikini diet food

Foods I ate::




Eggs/Egg Whites


Peanut Butter (no salt, no sugar)


Green Beans


Broccoli (only first 14 days)

Cherry Tomatoes

Mixed Salad

Black/Brown Rice

Oatmeal (only first 14 days)


Balsamic Vinaigrette

Himalayan Sea Salt

Ms. Dash Seasonings

Coconut Oil

Days 1-10:: 

Star in Ten Diet Plan to Kick things off! My plan is simple, effective and helps you build muscle while burning fat, check that out here.

Days 10-16::

High Carb:: 1 Day

Low Carb:: 3 Days

Days 16-22::

High Carb:: 1 Day

Mod Carb:: 1 Day

Low Carb:: 2 Days

Health Box sponsored me for one of those days check out what I ate here <—

Days 22-25::

Water Manipulation set by Coach Steve (here)

So all in all, my diet was VERY simple so that is why the first thing I craved off the stage was hummus.. yes hummus, salty, seasoned HUMMUS!

Post Bikini Competition Food

Here is the last part of the competition after I placed top 5::

Fitness Competition Recap
HECK YES! For only 25 days of preparation I got THIRD PLACE in my class! I did not even think I would PLACE, I honestly did this to prove to myself that you can do ANYTHING you put your mind too!

Right now I am reverse dieting which is difficult because my body was just under a lot of stress with my dieting for the show. I am slowly increasing my calories, eating out with friends and have been enjoying a few treats including popcorn, vegan jelly beans + wine! I think the most important thing is that I enjoyed the process, I enjoyed being on stage + I am determined to BUILD my booty and make my way back up this year!

courtney bentley

I want to let you all know that you can do ANYTHING you want, you can have a goal, a dream or a wish and you CAN make it happen. Set a deadline, set a GOAL and write down everything you need to do to make it HAPPEN!

  • I seriously can’t believe you did it on 25 days prep! That’s so incredible!

    • haha thanks babe it is one of those things you just have to do!! xo C

  • Martin

    Great job! So proud of you ^_^

  • Congrats that’s awesome! I love that you craved hummus.

    • so funny right? Most people want cake I was like HUMMUS!! haha xo C

  • Congrats on such an amazing accomplishment! I have pondered bikini comp – one day!

    • You should do it, it is so nice to have a goal when you are at the gym and its really neat to see how motivated you become when you prep for it! Thanks for the love xo C

  • You need to move back to the states and become my personal trainer because I am just in awe and shock of your SLEEK and SEXY body! YES I AM….. MOVE BACK HERE NOW!

    • haha thanks babe! Your body is incredible too, those ABS WOWZAA when I come back we should workout together 🙂 all my love xooxox C

  • Courtney i am so so proud of you! Not just for your hard work on your physique, but for the confidence you exuded and the spring in your step showing how much fun you had up there! Also very proud of the stability in those heels haha xxx

    • haha thanks babe! It was quite an accomplishment and I am very happy!! xo C