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I have had the pleasure of being bikini designer for Sara Harpin for three seasons. Sara holds the titles GPC & BPU British Champion Powerlifter, British and world records for deadlifting and most recently competed at BodyPower in Birmingham (May 2018)and came away with the Gold medal in her category and lifted a total of 535kg the second highest raw female total in the UK. I am always amazed at Sara's dedication to her sport, her inner strength and grace and her physical transformation....so I asked her about it.... Hi Sarah...when we first met you were definitely a bikini girl! And now you are a powerlifting champion, woah! Tell me about it... Well Chrissie, I competed 5 times over 2 years in UKBFF bikini...I did ok but I love muscle and lifting heavy and I felt that genetically I’d be better suited to a more muscular class so I decided to take a year off to put on some size. During my year off I got invited to compete in a friendly powerlifting comp...I thought I’d give it a go...id never trained any of the powerlifts but it turned out I was really quite good at it and by the end of the year I was a British Champion...so I guess Powerlifting actually chose me! Do you feel that you have more body confidence now than when you were competing as a bikini competitor? Absolutely, it’s very easy to start believing your comp physique is the best version of yourself, people compliment you n tell you you look amazing and they aspire to be like you which is fine the 1/2 weeks a year you are in that condition but it is very difficult to deal with the other 50 weeks...I remember my first rebound after a comp and people actually asked me what was wrong with me..like I was sick or something because they too believed that that was the true version of me. Now I know that there are many versions of me...this one is the strong AF one and I like her! When did you decide to change your body shape, and what influenced your decision? Like I said above I love muscle and I love lifting heavy. Mostly it’s about the respect...I think as women we are taught that beauty will command respect but it doesn’t it’s a lie...strength commands respect and nothing feels as good as respect! Do you intend to make further changes? I competed successfully in ukbff women’s physique after my year off but I felt there were a few improvements I could make so I intend to return to that in the near future and there are still things I want to achieve within Powerlifting. Who knows what the future will hold...maybe I’ll decide I want to be a marathon runner next...haha. How has your training made you more comfortable in your own skin? Knowing I am in control of my body...I decide how I want it to be. It’s an empowering feeling. Has your mindset changed over the years as you have competing ? If so...how? I don’t think so...I’ve always had the same do or die mindset when it comes to competing...if I say I’m gonna do something I’m gonna do it...to the best of my abilities...whatever it takes! Did you have any personal reflections on your competition achievements so far? Yes it’s important to reflect...it’s the only way to learn! There are loads of things that I would have done differently along the way but if I hadn’t done them I wouldn’t have known not to do them the next time. A lot of people wait to be perfect before they do something and never end up doing anything. Has the competition process benefited you in any ways? Certainly not financially unfortunately but it has made me rich in many ways...rich in friendship...adventures...knowledge...and of course that all important respect. What has been your worst competition experience so far? (you don't have to answer this obvs) The 10 hour coach journey to Manchester for my first British Championship was quite vile!!! You have now also trained several girls on their competition mission.....it must be very rewarding to help other women reach their body goals? Absolutely...I feel more nervous when my girls compete than I do (both my bikini girl and my powerlifters) I think it’s the lack of control...you have got them to this point but when they walk out onto that stage or platform you are helpless. What best advice would you give to someone who is new to the competition circuit? Keep it real! What's your superpower? Pure stubbornness #transformationtuesday

Having the tanned look is essential to showing off your hard earned work on stage. It adds definition to your muscle tone and stops you looking anaemic under the lights. But do not rely on turning up on show day and expect to get the best looking tan. Like everything you have worked so hard for the tan deserves preparation, thought and time. You will need to pre-book your tan at least three months from show day, as it gets very busy and sometimes you will need a pre-tan before your show tan so please talk to a professional to ascertain your exact needs to prep correctly. I have asked expert tanner Caroline O'Leary to help me with this blog (find her contact details at the bottom of this blog). She has tanned more bods than I have had hot dinners, so naturally she was the lady to ask for advice. ****Please note***** This advice is specifically tailored towards the special competition spray tan, rather than any general advice on tanning or tan beds or tanning products outside the spray tan process*** Skin Regime - 1 Week out The better the condition of your skin the more flawless the final tan will look, it will also enable the tan to fade evenly after your show. Start your special skin regime a week out from your competition spray appointment by exfoliating and moisturising. On Monday and Wednesday make a thick paste of baking soda and a thick gel soap (such as Simple refreshing body wash) and gently wash your entire body. Then, using a good quality salt or sugar scrub exfoliate from head to toe using nylon exfoliation gloves or a nylon mesh cloth. Caroline recommends staying away from loofah's, loofah gloves pads and sponges and use a sugar scrub to shave rather than bar soaps. When exfoliating pay special attention to knees, elbows, hands, feet and heels where the skin is thickest and roughest. After exfoliation use a thick body butter to moisturise. On the day of your tan appointment do not use the baking soda mixture.....just moisturise and then paint your finger and toe nails with clear nail polish to prevent them staining in the tan process. Hair Removal You will need to get rid of unwanted hair.....if you shave make sure you shave the night before or a minimum of eight hours before you have your tan applied. Shaving and waxing opens up pores and pools of tan can accumulate if the skin does not have a decent resting time before tan application. If you are a regular waxer make sure you wax a minimum of 72 hours before tan application. If you are waxing for the first time do it 7-10 days before tan day so your skin can settle down. Tan Day Do not use perfume, make up, cologne or deodorant when you go have your tan, these products can raise the ph of your skin and cause the tan to go green. Make sure you have done any hair removal at least the night before your tan appointment. You will need to take with you loose clothing to ensure the tan dries as evenly as possible. Try to avoid anything that pulls over the head, has zippers or is elasticated. Use drawstring trousers over elasticated waists if you can and wear flip flops for even feet colour. At your appointment be sure to take any necessary coverings for your modesty (if you have any). Girls can be sprayed nude to allow for wearing different bikini's, men will not be sprayed nude so you will need to take something smaller than your posing trunks so you don't have any visible tan lines. Caroline says a black sock will do...yes! You read that right! A hair cap and sticky feet will be provided to avoid staining in these area's, barrier cream applied and then the spray tan will be applied. Expect two coats of tan, which can take about 40 minutes to apply and dry .....you may feel a little sticky until the tan is completely dry. You will need to wear loose, over size clothing to sleep in, this will prevent any tan getting on your sheets and any hand marks during sleep. Please take a duvet cover to sleep in at the hotel so you do not incur any extra room charges for destroying their linens. Between your tan application and show day you will not be able to shower or shave, or wear deodorant, perfume or cologne. Show Day Do not shower or shave before your competition, it will ruin your tan. Do not use perfume, cologne or deodorant these products can raise the ph of your skin and cause the tan to go green. Drink through a straw. I have also heard that women pee through a cup to avoid splashback (that was a new one on me)......I have also been advised that you can use a pint milk carton to a similar end. Just cut off the bottom and pee through that end so it flows through the small end and to minimise drips and accidental splash. Pre-book your make up artist well in advance, they are always super busy on show day. If you do your own make up use colours that will compliment your tan (remember you will be a totally different skin shade to normal) and are strong enough to stand out on stage. Wear waterproof mascara! Bikini aftercare Although a dry tan has minimal rub off some colour will come off on your bikini. To minimize this make sure your tan is completely dry before you put the bikini on. For any area's where tan has rubbed off Caroline recommends that you wash normally (that is gentle handwash on the affected area's) and add lemon juice or a dash of washing up liquid. Baby wipes can also be useful for this, but remember to only use them on the inside...the outside sheen of the fabric and the crystal glue can be affected by washing the surface of the bikini. I will be writing a whole blog on bikini care...look out for it! Contact Caroline O'Leary: www.spraytansforyou.co.uk info@spraytansforyou.co.uk 07907207378 #Competitiontan #Tanningfitness #Advicecompetitiontan

It has been my absolute pleasure to have been Lisa Kelly's bikini designer for the past two years, I have seen her go from strength to strength and look forward to many more competitions working with her. Lisa has been such an infectious inspiration I asked her if she would share her experiences with me, and I hope that you also find some inspiration to dig deep on your fitness journey too. Trained by the legendary Eddie The Savage Abbew, and sponsored by First Protein, Lisa Kelly recently stormed the stage at UKBFF qualifier in St Albans and then took the UKBFF Grand Prix Body Fitness over 163cm and overall body fitness title a couple of weeks later. Huge congratulations Lisa! Please share with us some of the experiences you have had on your journey... Thank you... I am absolutely over the moon with my recent success. I have competed 7 times now and each one has meant that little bit more to me. I firstly competed back in April 2013 when I set myself the goal of getting on stage after my eldest sister Karen passed away in December 2012. Karen was left deaf, blind and brain damaged after her vaccinations at 16 months old. I first choose to compete because of her, because I had choices and freedom to live whatever life I chose unlike her. Her strength that she displayed daily inspired me to chase after my goals and achieve them no matter what it took and that’s how my competitive career began. I had my sights set on being a bikini girl from the outset and never listened to my coach when he repeatedly told me my shape was destined for bodyfitness. Needless to say after trying my luck at bikini in Kent 2014 I switched categories 2 weeks later and won the bodyfitness class in Birmingham. On to the UKBFF finals and I didn’t get a call out which fuelled my fire and has driven every single training session since October last year. Every time I felt like giving up or missing training I remembered back to that feeling on stage last year of being ignored and it pushed me through. When I won my class in St Albans on 28th June, every training session felt like it had been worth it – I proved to myself that hard work pays off!! It is really interesting what spurs someone to decide to change their lives, be it a traumatic experience, an aspiration to achieve a goal or simply a eureka! moment. Although I am not a competitor myself I can relate to the challenge of self improvement....where do you see your goals heading to from here? Earlier this year I went to Ohio to support my savage sister Claire McKee at the Arnold Classic. I spectated and sat in the audience dreaming big and aiming high and said to Eddie “one day I would love to represent the UK on the international stage” and after competing at the UKBFF English Grand Prix on July 5th, that dream has been realized and I have been invited to compete at the Arnold Classic Europe in Madrid in September. My goal is to work hard, get my head down and make some improvements before I step on stage again. I believe in hard work and with the support of such an amazing coach and team I believe the sky is the limit and success comes to those who never give up. Yes, having met so many of the Savage Team now, I think it is amazing to have such a supportive team and an epic mentor like Eddie The Savage Abbew. Their support and encouragement is second to none and when any of us step out on stage and hear the support and cheers from the whole team you can’t help but feel 10 feet tall – even the compare commented on how we raise the roof!! Haha. How did that all come about? I started lifting weights and training because like many others I hated what I saw when I looked in the mirror. I had tried numerous diets over the years and was fed up of feeling fed up with myself. I was bored of starting over every Monday and when I finally accepted that my get up and go had got up and went I knew I had to make a commitment to change my lifestyle and my eating habits once and for all. I contacted Eddie and made an appointment to go and see him and I have never looked back since. Eddie is a one of a kind coach. Aside from the fact he is completely childish and never appears to take life seriously at all – when he means business – it’s on. Eddie believes in all of us. He supports us all like we are his extended family and genuinely wants each and every one of us to succeed. His support and encouragement is contagious and cascades down through the whole team. He makes us want to work hard and succeed and the results from the shows are merely the icing on the cake. Speaking of cake, how do you deal with the diet restrictions and the on-off nature of the competitive beast? Off season is the hardest thing to get your head around. I feel as a woman we are conditioned to want to lose weight and celebrate our success when that number on the scale goes down which is the complete opposite to the requirements of off season. As a member of team savage our check in procedure is very personalised and whilst many of my friends are bodyfitness athletes – our off seasons are all completely different. Due to changing categories in the last year over Christmas my plan was to go very off season so I could build some muscle and I enjoyed the process. Every week I check in with Eddie and he assesses how everything is going, and that for me helped me deal with what I was doing to my body. It was a process and it was controlled so even though the scales kept on going up – it was all part of the plan. I embraced my off season and kept telling myself that it’s not about how I look now – what matters is how I look next time I step on stage. The thought of being ignored again drove me to get on with it. I’m not saying I didn’t have my melt downs – I certainly did, but the good thing about being part of such a supportive team is that there are always people around that will help you deal with the struggles you are having. l-r Michelle Leach, Eddie Abbe, Hannah Barrie, Lisa Kelly Many people I have talked to find the diet regime much harder than the workout sessions, what would you say is a typical week for you? My daily routine is largely the same. I eat 6 times a day, every 3 hours starting at 8am. I work Monday - Friday in a preschool and train in the evenings with Eddie and Norbert. Weekends are spent at the gym helping with check ins and then catching up with family and friends. I usually have my cheat meal on a Sunday which works well for me as after my cheat meal, its bed time and Monday is a fresh week and a new start. It is really important to work with the genetics you have, instead of trying to force your body to an unsuitable type. As you mentioned earlier you originally had your sights set on being a bikini competitor...what appeals most to you about body fitness? The food! I tried to be a bikini girl but it didn’t suit my body type at all. My body loves the dietary requirements for bodyfitness and for the whole of my last prep I was hardly even hungry on the food I was on which was a welcome change in comparison to prepping last year. I also love the training, I grow tissue quite easily (whether it be muscle or bodyfat) and I am able to train hard and heavy and feel like I have achieved something with each workout. For me now, I would say I am body confident. Training and competing has helped me learn to love my body and accept it through all the different phases I put it through. The main thing for me is knowing that I am in control of how I look and with a few tweaks here and there I can feel happy and confident in my own skin. For me, that’s been the biggest plus about this whole lifestyle change. And building up to competition day...you've trained hard, stuck to your diet and done everything Eddie has advised what else gets you excited about the big day? Having the right bikini is one of the most important parts of presenting your physique on stage. Since being introduced to you by my savage sister Hannah Barry, I step out on stage each time feeling beautiful and trusting that I can showcase my hard work without having a bikini mishap (i.e. connectors breaking and you showing the audience parts of your body they do not need to see!!) Having a bespoke bikini allows you to showcase a little bit of your personality and seeing your ideas come to life each time you receive a design layout and then the actual bikini is one of the most exciting parts of the whole process. There are some hard days when competing but choosing your bikini helps you dig deep and work hard as you can’t wait to put it on and show it off on stage. And finally what's the last thing you do before you step out on stage? The last thing I do before I step out on stage is take a deep breath, smile and think to myself “I have done everything I can – so go out there and enjoy it”. If there is music playing ill always do a silly dance to loosen up and try and relax too! Hehe. #UKBFF #Bodyfitnesscompetition #LisaKelly #EddyAbbew #Fitnessinspiration #RealLifeStoriesFitness