Do you experience stage fright before a competition? If so this is the episode to listen to on how to prevent stage fright! @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro go over the top ten tips on how: Purchase your copy of the Posing Handbook that these and many more tips come from. Order here: https://www.glamgirlbikini.com/product/glam-girl-bikini-posing-handbook/ 

VISUALIZE YOUR SUCCESS Focus by closing your eyes, take a deep breaths and visualizing the audience cheering and the judges loving your look. Never focus on what could go wrong. Visualize your success.

BE PREPARED Practice, practice, practice. Nothing leads to stage fright more than the fear of forgetting transitions, poses or being unsure of your skills. If you are prepared then you have no reason to be fearful.

STRETCH The body clenches and tightens when you are nervous. Take fifteen minutes before you get into your heels to stretch and move your body. This will help you relax emotionally and will help with your mobility in your poses. Utilize the stretches you learned from this book!

DON’T FIGHT IT Even with the best advice and pre-show rituals you will still experience nerves. Don’t fight it. Just breathe, accept it, and you will relax even more. If you fight your anxiety, chances are that it will get worse. Try to change the script in your head by repeating over and, “I’m excited! I’m excited! I’m excited!” over and over again instead of saying, “I’m so nervous!”

BREATHE Taking deep breaths with eyes closed is a powerful tool in the fight against stage fright. Simply take 3 deep breaths to start and your body will calm down. In fact, numerous studies have proven that even just 1 min session of deep breathing can significantly reduce anxiety. The feelings associated with stage fright are usually the strongest during the lead-up to the performance rather than during it, so take a minute to breath before heading out on stage.

FOCUS ON THE MATERIAL Concentrate on your individual routine, and visualize yourself nailing it on stage. Avoid getting trapped in a negative state of mind and thinking about tripping or stumbling etc.

MAKE CONNECTIONS IN THE AUDIENCE AND THE JUDGES On stage focus on finding positive connections. Think of the judges as people and as your friend rather than your enemy. Don’t hold your gaze constantly on the head judge but rather smile and vary your eye contact with various judges at the table and in the audience.

CREATE YOUR OWN HAPPY RITUAL Listen to your favorite music, talk to a friend, do some meditation, or repeat positive affirmations laying on your back on a blanket backstage. Do whatever it is that brings you to a truly happy and calm place. This can center you before the show and prepare you for calm and confidence

WALLOW IN THE WORST If you can’t calm down before the show then allow yourself to imagine worst case scenarios. Will you die? No. Allowing yourself to imagine the worst will often become comical and calm your nerves.

LIMIT CAFFEINE AND SUGAR The day of the show limit your caffeine and sugar intake. Talk with your coach about your pump up food to strategize. Both of these things can increase and amplify anxiety.

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