NPC Bikini Division Rules


  • Each competitor must be a member of the NPC.


  • Competitors will compete in a two-piece suit. The bottom of the suit must be v-shaped. No thongs are permitted. Competitors can compete in an off the rack suit. All swimsuits must be in good taste. Athletes will be warned about improper suits and are advised to bring two (2) suits to check in. The fronts of the suits are too low and must be constructed higher. Athletes will be scored down if the suit is not up to standard
  • Competitors must wear high heels.
  • Competitors may wear jewelry.
  • National level contests do not permit competitors to crossover into Bodybuilding, Fitness or Figure at the same event. All other competitions are permitted to have crossovers at the discretion of the promoter with appropriate approval.

HEIGHT CLASSES For national level contests that are professional qualifiers:

  • Up to and including 5’1”
  • Over 5’1” and up to and including 5’2-1/2”
  • Over 5’2-1/2” and up to and including 5’4”
  • Over 5’4” and up to and including 5’5-1/2
  • Over 5’5-1/2” and up to and including 5’7”
  • Over 5’7”

A promoter  can choose to have fewer height classes for non national level contests as follows:

For all contests with two (2) classes:

  • Up to and including 5’4”
  • Over 5’4”

For all contests with three (3) classes:

  • Up to and including 5’4”
  • Over 5’4” and up to and including 5’6”
  • Over 5’6”

For all contests with four (4) classes:

  • Up to and including 5’2”
  • Over 5’2” and up to and including 5’4”
  • Over 5’4” and up to and including 5’6”
  • Over 5’6”


Bikini Division competitors will be checked in and measured the same as Fitness and Figure competitors



  • Competitors will walk onstage alone and perform their Model Walk (personal preference)
  • The Model Walk consists of the following:

Walk to the center of the stage , stop and do a front stance – hand(s) on hip front pose – then a full turn and do a back stance – hand(s) on hip back pose –  then turn to the front again – hands on hip –  and face the judges as directed then proceed to the side of the stage.  No lewd acts are permitted. Length of time allowed is 10 seconds.

Comparison Round, Two-Piece Swimsuit:

  • Competitors will be judged wearing a two-piece swimsuit and heels.
  • The competitors will be brought back out in a group and directed to do a full front and back stance.
  • Judges will have the opportunity to compare competitors against each other in half turns. (No side judging permitted, front and back only.)

Scoring Judges will be scoring competitors using the following criteria:

  • Balance and Shape
  • Overall physical appearance including complexion, skin tone, poise and overall presentation.


  • NPC Junior USA Championships
  • NPC Junior National Championships
  • NPC Masters Nationals Championships
  • NPC USA Championships
  • NPC Team Universe Championships
  • IFBB North American Championships
  • NPC National Championships

Who Qualifies for Bikini National Level Competitions:

  • Competitors that place in the top five (5) in each class at national qualifying contests are qualified for the Jr USA, Jr Nationals, Team Universe and North American Championships. Competitors that place in the top three at a national qualifying contest are eligible for the USA and Nationals.
  • One-year qualification for the top five (5) places in each class at national-level contests previously listed.

ENTRY INFORMATION: the following must be provided with your entry:

• NPC Bikini Contest You Entered • Date Of Contest • Contest Promoter • Your Height Class & Final Placing



Apple Cider Vinegar

Have any of you used apple cider vinegar?

I was looking around Tosca Reno’s blog one day and stumbled upon an area where she talks about ACV. She recommended an all natural brand and I learned that Bragg’s is a common brand. You can find it at almost any health food store of vitamin shop. Its pretty cheap also. For information that Tosca lists view her blog. I started with 1/2tbs at breakfast and at dinner. Be careful if you have a sensitive stomach during the morning hours, I found that it could make you feel a little nauseous, so I would eat and then have the ACV. I did notice it helps with digestion. I started doing some research also and found that ACV helps raise the alkaline levels…a good thing. I would drink my glass through a straw to prevent any tooth damage. Has anyone else tried ACV? If so did you find any changes? How much were you taking and for how long?

Competition Tanning

I try to talk to people who compete and ask a ton of questions. Some people I have met say you should always use the tanning company at the show, others have said its better to tan yourself.

To save money I decided to tan myself, and have done my own tan for all my shows. This is certainly the most affordable option, so it that’s what you are looking for I will share my experience with you. There are a few different tanners that are recommended; I have heard of Pro Tan, Jan Tana, and Liquid Sun Rays. I personally heard to use Jan Tana, so that’s what I have used. It’s quite affordable for a bottle I found it for $15 + shipping. I also ordered the Jan Tana skin prep and Jan Tana skin lotion. I have only used Jan Tana, and it works really well, so I will stick with it. From all the talking and googling here is what I have done for tanning:

One month out start applying lotion after your showers, I just bought a big bottle of lotion and used it every morning. One week out start using your exfoliator, I just bought those gloves from Wal-Mart for $2.00 and scrub really good every shower. I have noticed problems with my stomach area so be sure so scrub extra well on stomach, I know in the future I will.

Usually shows are on Saturday. If so I start my tanning on Friday. You can determine when you put on your first coat, but before I start I shower and exfoliate one last time, but do not lotion after this shower. After I am fully dry you can start your first coat. I do recommend gloves so you don’t over expose your hands. Your first time applying it can be very surprising, its super dark, and its only your first coat. Jan-Tana comes with a puff, I just spray some tanner on the puff and start with my legs and work my way up, the back can be hard to do on your own so if you have someone to help that’s probably best. I usually do not do my feet or hands until my last coat the next morning. Also for my knees and elbow areas I wait until the puff is empty and then use it to lightly blend my knees and elbows. Also, I use the tanner up to the jaw bone area, but also try to keep the neck a little lighter than the rest.

After I get my first coat on I wait a few hours, and then put the next one, then a few more hours and get the next one on. The last coat goes on in the morning, this is when I deal with my hands and feet. For me to far Jan Tana goes on quite well, it’s not streaky, and easy to blend in. I make sure I have a full bottle for a show, I also bring my puff and bottle with me to the show in case I need any touch ups.

After you get your tanner on be very careful of anything, going to the bathroom, going outside, the tanner is very sensitive to water. Little water spots will show up if you are not careful. Also note that it gets everywhere, and on anything, be careful of your toilet seat, be sure to use special blankets and pillow because some will wipe off while you sleep.

I have found that my tan looks best with 4 coats of Jan Tana.

Ordering My First Suit – What did you do?

Okay, order my suit was super stressful! I had no clue what I was doing, what I needed, or what I wanted. Of course I had Googled and found some websites, but was still super confused. A girl I met awhile ago that has competed in a few shows told me about: As soon as I looked at the site I fell in love with it. The site had some affordable suits, a ton of selection, and some helpful information. It gets very pricey once you start adding on your bling (the fun stuff). I had to skimp on a few things just to keep it in the affordable range. I ended up going with a purple suit (my embellishments are not the same as shown below due to $$). It takes three weeks plus shipping time for them to get the suit to you. I called and talked on the phone to help with picking out my sizes and bling and also pricing. They are were very helpful on the phone. I ended up getting this one below with shipping and padding for around $185. I cannot wait to get it! Just yesterday I was at the gym and there is a girl I see once in awhile who I know is competing in a show the week before my show. I just happened to ask her if she had her suit yet and she said yes I just got it yesterday actually and she had it with her. She ended up ordering a sequin suit also, in a beautiful blue color and she had a TON of bling. I love seeing her suit. I asked her how much she paid and where she got it. She paid about $140 she said and it had a TON of bling on it, even the back hook on the top was a bling (not a tie). I LOVED HER SUIT. She said she orders all her suits through: I had not heard of this one before but right after I talked to her I was on my phone looking up his website. She spoke VERY highly of him, he actually has you send in your measurements to him and he makes the suits. She said he sent her all of the color/fabric swatches for her to pick from, AND he seems super affordable also. I have to tell you, her suit was BEAUTIFUL, he did an amazing job. I think the next suit I order I will probably give him a try. All in all, order my suit was tough, there are so many decision to make. A few things I have learned (and I know I still have a TON more to learn) was there are two types of top, a regular triangle and a skinny triangle. As I am pretty small on the top I went with a regular triangle. For the bottoms there are a few different cuts; full, butterfly, and mini. I went with butterfly, I think it’s probably the most common cut for competition (but I am really not sure). I did learn from a IFBB pro competition judge to stay away from pastel colors. I am very glad I ended up order the deeper purple color because my first pick was  pastel purple! She also said you want to be careful that it is not too low in the front, she said that during the meeting the night before your suit will be checked to ensure it is not too low. If it is, then you can’t use it! I figured better off same than sorry! Please share your stories with me, any tips and advise is welcomed! Good luck and let me know if you have ordered from any of these sites?

Quest Bars

I LOVE, seriously LOVE QuestBar’s. My personal favorite, Chocolate Brownie. I will put it in the microwave for a few seconds (6-10). This allows it to get warm and soft, sometimes I add a small bit of all natural peanut butter. HEAVEN! This is one of the only protein bars I have ever accepted as a true nutrition bar, not simple a candy bar with protein. If you look at the ingredients you will notice they don’t have a TON of different crazy things, they even have protein isolate, also take note that protein IS the first and main ingredient, only 1g of sugar, the very LAST ingredient. I seriously love the taste, and I don’t have to feel bad about enjoying it, I do keep them as a treat however and by no means substitute them as a meal. I usually split my bar into thirds and enjoy a small bit each day. They have a ton of flavors, but for me taste wise and nutrition fact wise this is my pick. Only 1g of sugar and no sugar alcohols, a ton of fiber, 1g of sat fat.

Chocolate Chip Cookie Dough Dip

This weekend I discovered a awesome recipe: Chocolate Chip Cookie Dough Dip. It is truly health! I found it on Pintrest and have to credit: the awesome recipe. Its actually good and truly healthy!

Cookie Dough Dip
  • 1 1/2 cups chickpeas or white     beans (1 can, drained) (250g) (I used chickpeas and will give white beans a try next time just to see the difference)
  • 1/8 tsp plus 1/16 tsp salt – I did not add any salt
  • tiny bit over 1/8 tsp baking     soda – I did not add any baking soda
  • 2 tsp pure vanilla extract
  • 1/4 cup nut butter (You can get     away with using only 3 tbsp. If you use peanut butter, it’ll have a slight     “pb cookie dough” taste, so if you don’t want this, try the recipe in this link instead. Just don’t bake it.) – I used almond butter.
  • up to 1/4 cup milk of choice,     only if needed – I added a bit of unsweetened vanilla almond milk
  • Sweetener (see note below, for     amount)
  • 1/3 cup chocolate chips – I used the darkest chips I could find at Fred Meyers, 8g of sugar per serving, I think you can find even darker at stores such as Whole Foods.
  • 2 to 3 tbsp oats (or flaxmeal)     (You can omit for a thinner dip.) – I didnt add any oats, might add some next time just to test the difference.
  • I added in a bit of coca powder and three packets of stevia
Add all ingredients (except for chocolate chips) to a good food processor (not blender), and blend until very smooth. Then mix in the chocolate chips.