Preparing for Nationals: Mind and Body Workouts

As you know, the Miss Teen International pageant consists of four onstage competitions; one being the Health and Fitness portion of competition. Contestants are judged on their level of physical fitness. For those of you that are like me, that is a scary concept! However, I have compiled a list of helpful tips to help you prepare for what was for me, the most stressful phase of competition! Remember: you are being judged on your level of HEALTH and fitness.

Therefore, the skinniest girl is not necessarily the winner. You are being judged on how well you take care of your body through healthy eating and exercise. The judges know that not every girl is born with a cookie cutter body. The International system focuses on how well you take care of the amazing body you were given!

#1- CARDIO. As you know, the International pageant has an alliance with Go Red for Women. Our mission is to educate women about the dangers, symptoms, and steps to prevent heart disease. A good cardio exercise routine is an excellent way to not only stay in shape, but to ensure that you are living a heart healthy life. Jogging is the absolute best way to burn fat. Also, our opening number and fitness routines require a great deal of energy. Start moving now, so you will be prepared for competition!

#2- HYDRATE! Your body is composed of a great majority of water. Therefore, every system in your body requires a large amount of water to work properly. Water helps your skin look clearer, your lips look healthier, and most importantly helps flush out fats in your food.

#3- One word…ABS. We all want them, but unfortunately, as women, our bodies naturally have a higher percentage of body fat. This makes it extremely difficult to have defined abs, because our body fat is generally carried around our mid-section. However, my wonderful trainer, Steve Cunningham (aka “Hammer”) includes AMAZING abdominal workouts in our training sessions. The one thing they all have in common is a twisting motion. This defines your oblique muscles, which gives your stomach a more toned look. Search “Synergy Health and Fitness” on Facebook and check out our Hammertime workouts!

#4- Eating Habits. My trainer always tells me that you can’t “out exercise” unhealthy eating habits. I encourage you to begin NOW. A last minute “starvation diet” is not going to change the way you look, it will only make you feel weak and vulnerable during competition. Start by making a meal plan. No one meal plan is perfect for everyone, because we are all different. However, my nutritionist emphasizes the importance of several small meals rather than fewer larger meals. This increases your metabolism and allows you to make healthier choices without feeling hungry all the time. Please DO NOT come to competition with a plan to starve yourself the week of the pageant. We stay EXTREMELY busy and you will need lots of energy.

#5- Be comfortable in your own skin! You are unique and beautiful just the way you are. The key to being healthy is to help your body perform to its highest potential. This means knowing in your heart that you are beautiful. Competition week is very stressful, and you will be surrounded by some of the most beautiful women alive. You have to know that despite your imperfections, you are beautiful and made for a purpose…to change the world for the better!

Stay happy and stay healthy!



  1. Thank you for posting, Caroline! I am so tired of the stereotype that all pageant girls starve themselves (followed by shock and disgust when the winner is a size 4 instead of a 0!).


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