Have you ever thought about competing but never knew where to begin?

Do you have a competitive nature?

Would you like to transform your body and look the best you've ever looked in your entire life?

Are you comfortable showing off your body when you’ve worked hard to get it into the right shape?

Do you take pride in the way you look, especially when you’ve trained so hard to get it that way? This can be extremely rewarding.

If you’ve ever considered taking steps towards training your body, improving your nutrition, and changing your life, with the dream to then show it off on stage and WIN...

Then the advice in this program is just for you! Read On!



Strutting around a stage half-naked in front of hyper-critical judges and a rowdy audience isn’t for everyone, but if just the thought of it gets you pumped, it might just be for you.  

How do you know when you’re ready? It’s definitely not right now, at this very moment - we can assure you of that. No matter how good you might look in the mirror right now, you’re not “stage ready”.

On the flip side, it’s a common misconception that fitness and bodybuilding competitors look the way they do on stage, for a full 365 days a year.

You don’t have to have great genetics or be born a certain way to be successful competitively, you just have to be willing to work hard and COMMIT through the end goal. Getting “stage ready” is 48 hours of extreme prepping, but getting “competition ready” is a journey.

If you’re considering a physique, figure, fitness, or bikini competition, you must take an honest look at your current starting point, as well as the desired end point, and determine whether you have the will and the determination to get there.

If you are going to either lose a tremendous amount of weight and body fat, or gain a tremendous amount of muscle and curves, you need to acknowledge that challenge and accept that you’re going to have to work harder than your competition.  

Are you willing to do that? Are you willing to stay in when your friends are going out? Are you willing to spend a significant of time in the gym and with your coach?

We are, because, win or lose (preferably WIN), we not only love the end result, we love the journey we take to get there each time. 



The decision to compete is a very personal and empowering choice! Although I don’t PERSONALLY compete, I do from a goal standpoint encourage goals and competing is a great way to fulfill that. I respect the decision to compete and encourage those who do decide to!

I get a lot of questions regarding competition dieting, competition training and the different competition organizations. Many competitors have been coached by extreme and unhealthy measures and have had bad experiences.

The main reason I reached out to Emily Reynolds to write this guide is because she herself has been very successful coaching and competing herself in competitions.

For those of you who have followed me, my back issues and my current way of eating and training you will notice that Emily’s methods are different than mine (training styles and diet thought process are different)


BUT what I love about and endorse about Emily’s way is it is natural, gluten free and healthy. She is also a personal good friend of mine who I have tremendous respect for.

Weather you choose to follow my nutrition and training programs or the ones listed out in this program, you will truly benefit from Emily’s vast knowledge of the competition world, various organizations, how to prepare, and what to expect from the experience.

I have certainly learned a lot about the competition world through working on this project with Emily. ~ Natalie Jill

txt---introducting-the-competition-handbook-program Competition-Book-Product-Display2

For a LIMITED TIME—We’re giving you access to the complete Competition Handbook Program… for a price that’s almost too low to believe.

Let’s Have a Deeper Look Inside to Learn More…


You will learn all the in and outs of getting competition ready. There are so many things you need to learn when getting started and it can be a bit overwhelming. This program helps elevate some of those feelings by teaching everything you need to know to hit the stage with confidence.  

This program is divided into 5 books/handouts: The Main Competition Handbook, 12 Week Competition Training Program/Tearsheets, 12 Week Competition Meal Plan, 6 Days Out Depletion Week Schedule and 12 Week Workout Calender.  There are also a couple of additional checklists. One is sample "Grocery Checklist" to go along with your meal plan. The other is a "Competition Day Checklist" to keep you organized for your big day and to make sure you do not forget anything.

  • Emily will guide on everything from choosing the right coach, to picking the right federation, to prepping for the show, to basics of posing and stage presence, to understanding depletion week (drying out), to preparing for your show, to photo shoots and much more.

  • Learn everything you need to know to hit the stage and compete with the right look, right package and perfect confidence.

  • You'll also learn some great tips from Natalie and Emily on various things like: how to grow your brand and social network, how to train with the right kind of intensity and tips for maintaining your healthy lifestyle.

  • EVERY workout at your fingertips! Each workout has 4 weeks worth (or one whole phase) on every tearsheet.

  • No need to keep flipping back and forth between sheets to see how heavy you lifted the previous week... It's all there on one sheet!

  • Designed so you can track your progress by filling in all your sets, reps, weights and even times!

  • This is the PERFECT tool to keep you on track! No need to memorize or try to remember your day’s workout!

  • Also included is your "depletion week" workout and cardio routines for you to follow along each day.

  • This is a 12 week custom meal plan including a 1 week out depletion week meal plan to get you in the best shape of your life and competition ready.

  • Meals are broken out into 6 daily meals for each phase (example: weeks 1-4, 5-8, 9-12).

  • All the meals are easy to make and tasty.  Eating healthy doesn't mean it has to taste bland

  • This is a nutritional plan based on Emily Reynolds' competition dieting. This is what has worked for her and her clients. This is not a recommended plan for those not competing.

  • Depletions can be brutal and can zap every ounce of life out of you, and frankly it doesn’t have to be that way. Emily teaches how to really fine tune things by shedding extra water weight, tightening up, and allowing your hard work to show.

  • This schedule is completely broken down into everything you need to do/take each day including: workout routines, cardio sessions, vitamins/supplements (what and when to take them), daily water intake, daily nutrition, daily salt intake and even daily body prep instructions to make you look your best.

  • Learn the power of cutting water or "drying out." This HAS to be done right or you can set yourself up for serious dehydration. You'll learn how to listen to your body and slowly and safely pull  the water away from your body to make your muscles appear full and defined on stage.

  • Learn how to properly sodium load and cut during this crucial week. This goes hand-in-hand with your water cutting. You want to look your very best on stage and we all know what a body can look (and feel) like after too much salt intake.

  • Never lose track of which training day it is again. We've thought of everything and want you to success.

  • Print out your 12 Week Training Program and strike out your workout each day.

  • Add your monthly goals right onto the sheets and mark if you have achieved or surpassed them.




Who Are Your Trainers?


Meet Natalie Jill - Natalie helps people across the globe reach their health, fitness, life and business goals. Natalie is a well known Licensed Master Sports Nutritionist and Certified Personal Trainer who specializes in WEIGHT LOSS consulting and counseling people with food allergies and intolerance’s.

Natalie was diagnosed as having Celiac Sprue over 12 years ago and this experience makes her well versed to help those with special needs dieting. Natalie is also an accomplished fitness model, host and spokesperson.

Natalie has been the go-to and fitness expert for a number of TV outlets and high profile sites such as ehow.com, Livestrong.com and has been and continues to be featured in countless DVDs, Infomercials, Television Appearances, and Radio Hosting, and truly helps people across the globe reach their health, fitness, and life goals.



Meet Emily Renolds - Hi, I’m Emily, a World Bodybuilding & Fitness Federation (WBFF) Pro Diva Bikini Athlete, an International Natural Bodybuilding Association (INBA) Pro Bikini Athlete, O’Neill 365 Icon, Figure Champion, Competition Coach, Certified Personal Trainer, Certified Fitness Nutrition Specialist, Fitness Personality and Model.

But it wasn’t always this way. I know better than most the power of nutrition and exercise. I know because in the not-so-distant past, I suffered from a health condition called Graves Disease that crippled my entire world.

The only thing that saved me was a healthy diet, fitness and the power of believing in myself. This is how I got to where I am today. And this is where I get my strong drive, desire, and passion to help others be there very best every single day.

I work with clients in person and online all over the world. My clients span from mothers who want to fit into their skinny jeans, men who want to compete in a body building show, to those who are forced to change their lifestyle due to illness. Whether you are in the United States, Asia, Europe, or Dubai I am able to work closely with you to obtain your ultimate health goals!

Are You Ready to Get Started?

competition handbook
Natalie-AvatarpngTo Your Health and Fitness, name-natalie-jill Natalie Jill Licensed Master Sports Nutritionist and Certified Personal Trainer
Ingrid-AvatarTo Your Health and Fitness, name-emily-renolds Emily Renolds Certified Specialist in Fitness Nutrition, Certified Personal Trainer, WBFF Professional Athlete

  • Will this program be mailed to me?

  • No This program is a "digital" program only. You will receive PDF files only.

  • I don't have a gym membership. Can I still do this from home?

  • This is mainly geared towards those with a gym membership. You can modify to do at home

  • What type of equipment do I need? Do I need anything special to start?

  • It is recommended to have access to a gym that has dumbbells, benches, cardio machines, spin classes, etc

  • How soon can I get started?

  • You can start get started as soon you complete your purchase.

  • Does this include a sample meal plan?

  • YES! This program includes a complete 12 Week Competition Meal Plan for you to follow.

  • How can I achieve that shredded look you see competitors have on the stage?

  • Besides keeping your training intense and nutrition on point daily it all comes down how you do during "depletion week." I've created very detailed depletion week schedule for you to follow along to and learn from.

  • What if I decide I want Emily as my coach?

  • Great you are really serious about taking your fitness to next level. Emily would be happy to coach you. Simply drop her an e-mail or contact her via Facebook for details and rates.