Physique Assessment
We evaluate your structure, muscular development, conditioning, competition history, timeline, and division standards.
On-Season • Improvement Season
YOUR PHYSIQUE.
YOUR STAGE.
YOUR STANDARD.
Detailed online competition coaching for athletes who want an individualized roadmap from improvement season through show day—and a responsible plan for what comes next.
20+Years in Fitness1:1Individual Coaching7Days of App Access100%Stage Focused
From Start to Stage
INDIVIDUALIZED.
STRATEGIC. PRECISE.
Competition prep is not a generic fat-loss plan. Your division, structure, muscle distribution, response to food, training capacity, recovery, and timeline all matter.
Flex and Grind connects every phase: building the right physique before prep, progressive conditioning, presentation, peak week, and a responsible post-show transition.
Built for Your DivisionTraining and presentation aligned to judging standardsAdjusted from Real DataWeekly decisions based on your response and executionEvery Phase SupportedImprovement season, prep, peak week, and recovery
The Competition Process
A CLEAR ROADMAP
TO THE STAGE.
Every phase has a purpose, a standard, and measurable priorities.
Improvement Plan
Training, nutrition, cardio, recovery, and posing priorities are organized around the physique you need to bring.
Contest Preparation
Weekly check-ins drive precise adjustments as we manage conditioning, performance, recovery, and stage readiness.
Peak Week & Beyond
Your final week, show-day plan, and post-show transition are handled with structure instead of guesswork.
NPC Competition Divisions
COACHING FOR
YOUR CATEGORY.
From true novice athletes to experienced competitors, the plan is shaped around the standards of your division.
Women’s Divisions
Bikini • Wellness • Figure • Women’s Physique • Bodybuilding
Men’s Divisions
Men’s Physique • Classic Physique • Bodybuilding
Improvement Season
Build the muscle, balance, posing skill, and consistency needed before starting contest prep.
Complete Competition Support
EVERY DETAIL
HAS A PURPOSE.
Your program evolves through every phase instead of handing you a static plan and hoping it works.
Weekly Physique Reviews
Photos, weight trends, performance, recovery, and adherence guide every adjustment.
Custom Training
Exercise selection, volume, and progression are designed for your division and individual weak points.
Competition Nutrition
Personalized meals or macro targets evolve through improvement season, prep, peak week, and recovery.
Cardio & Recovery
Cardio, steps, sleep, stress, and fatigue are managed together to protect performance and muscle.
Posing & Presentation
Improve mandatory poses, transitions, confidence, and overall stage presentation.
Peak Week Strategy
A closely monitored plan for training, nutrition, water, sodium, and show-day execution.
Direct Coach Access
Receive guidance through the coaching app between formal check-ins.
Post-Show Transition
A structured return from prep helps stabilize habits, performance, food intake, and expectations.
Meet Your Coach
EXPERIENCE WITH
A COMPETITOR’S EYE.
Flex and Grind is led by a former competitive bodybuilder with more than 20 years in fitness and certifications in personal training and nutrition coaching.
That experience brings practical perspective to the discipline, pressure, patience, and detail required to build a stage-ready physique.
Certified Personal TrainerCertified Nutrition CoachCompetitive Bodybuilding Experience
Competition Questions
KNOW BEFORE
YOU APPLY.
Ready to Compete?
BUILD YOUR BEST
STAGE PACKAGE.
Tell us your division, show timeline, competition history, and where your physique is today.
Apply for Competition Coaching