Spring 2012 Competitor's Workshop Series - Presented by WNBF Pro Brenda Rahe

In this workshop I will be teaching the six stages the human body will go through when a competition nutrition plan is designed and followed properly. It is critical to know the six stages and to be able to identify each as your body transitions from one to the next to allow you to maximize the time you spend preparing to step on stage.

This workshop will help you take the "guesswork" out of building a solid nutrition plan for yourself, and really allow you to be able to enjoy the journey so you can relax and feel confident in the process.

If you are looking to shed body fat without losing muscle, this workshop is critical. Not only will it help you as you prepare to compete, but the knowledge you gain here will also be a tremendous help in your off-season plan design!

Professional Posing & Presentation

Date: Saturday, February 18, 2012
Time: Noon - 1 pm Figure
1 pm - 2 pm Fit Body
2 pm - 3 pm Bodybuilding
Location: Anytime Fitness, 540 Walton Drive, Plymouth, WI 53703
Registration Deadline: February 15, 2012
Pre-registration is required, space will be kept to approximately 10 athletes per workshop to ensure individual attention and a productive learning environment!
Registration Fee: $15 for members of Anytime Fitness (per workshop hour)
$20 for non-members of Anytime Fitness (per workshop hour)
Please Note: If you are registering for more than one workshop hour to learn about various divisions, you will receive a discount on the second
registration. Your total fees as an Anytime member for example would be $15 + $10 for the second hour session = total registration fee of $25.
Wear comfortable clothes (ideally shorts and a tank top or sports top) so you can see yourself as you pose.
Ladies - bring your heels for the Figure and Fit Body workshops. If you don't have your show heels yet - no problem! Just bring your favorite pair from home for the workshop!

The Art of Posing: Designing a Champion's Bodybuilding Routine

Date: Saturday, March 17, 2012
Time: 1 pm - 3 pm
Location: Sheboygan Falls YMCA
Registration Deadline: Monday, March 12, 2012
Space will be limited to a small group to ensure everyone will have the
opportunity to participate, ask questions and maximize learning potential - register
early to secure your spot!
Registration Fee: $40

Having a polished routine all starts with the selection of your music. At times this can seem overwhelming as you hear a song and think to yourself "That's it! That's my song!" only to hear another the next morning.

We will go over music selection at the start of the workshop, to help you have a strong foundation to build your routine upon. From here, we will cover the basics of how to put music together, how to have it edited to create a smooth, one-of-a-kind mix that's all your own as I teach varying bodybuilding poses and styles to help you identify those that both flatter your physique and "wow" the judges and the audience.

In the second half of the workshop, we will take all the facts we cover and apply them as we design a bodybuilding routine live together. If you have your music selected and recorded, bring your CD to the workshop because I will be selecting one at random to use as we create a routine you can use in your upcoming competitions!

If you would like to review and/or fine-tune what you have already designed, this is the perfect opportunity! I will save time to review and fine-tune with each competitor who attends so you can feel confident on stage this spring! (Let me know if you would like to do this when you register so I can make sure to allot enough time toward the end of the workshop to help you perfect your masterpiece!)

Wear comfortable clothes because we will be trying out the different posing techniques I will be teaching - see you on the 17th, this workshop will be a blast!

Professional Posing & Presentation

Date: Saturday, March 24, 2012
Time: Noon - 1 pm Figure
1 pm - 2 pm Fit Body
2 pm - 3 pm Bodybuilding
Location: Squeeze Studio Fitness, Brookfield, Wisconsin
Registration Deadline: Wednesday, March 21 , 2012
Space will be limited to 15 athletes per workshop hour to ensure
everyone will have the opportunity to ask questions and maximize
learning potential - register early to secure your spot!
Registration Fee: $20
Note: If you are registering for more than one workshop hour to learn
about various divisions, you will receive a discount off of the second
workshop hour.

If this is your first time competing, or your 10th time competing, attending this workshop will allow you to build a strong base to perfect your posing presentation from for the stage this spring.

Posing is one of the most critical elements of competing, yet is often the most overlooked part of preparing for the stage. Combining your best body with a confident, professional posing presentation on stage is critical.

Come learn and fine-tune your posing skills to compliment your individual body and stand out on stage this spring!

Perfecting Peak Week

Date: Saturday, March 31, 2012
Time: 1 pm - 3 pm
Location: Sheboygan Falls YMCA
Registration Deadline: Monday, March 26, 2012
Space will be limited to a small group to ensure everyone will have the
opportunity to participate, ask questions and maximize learning
potential - register early to secure your spot!
Registration Fee: $40

Everyone who attends my workshops seems to ask about peak week, and if I would add it to the competitor's workshop series I teach each spring...I am happy to say this is it!

I am looking forward to helping each of you sort through all the information out there regarding peak week, what works, what doesn't, and what is just downright dangerous to try in the final days of any competition prep plan.

Maximize your potential to dial in by incorporating what science shows us is both safe and effective rather than by trying the latest fad or "hype" only to have it backfire and negate all the weeks you spent chiseling your best physique in the months prior.

I will definitely save time at the end of this workshop for questions - lets maximize your potential this spring - see you on the 31st!

The Final Posedown (Figure & Fit Body)

Date: Saturday, April 7, 2012
Time: Figure 1 pm - 2 pm
Fit Body 2 pm - 3 pm
Location: Sheboygan Falls YMCA
Registration Deadline: Monday, April 2, 2012
Space will be limited to a small group to ensure everyone will have the
opportunity to participate, ask questions and maximize learning
potential - register early to secure your spot!
Registration Fee: $20 (for the first workshop)
Note: If you are registering for both the figure and fit body
workshops, the fee for your second workshop will be $15 for a total of
$35 for both the figure and fit body workshops)

You've mastered the basics of posing, you know all the requirements for show day, or maybe you're not familiar with everything yet - either way, this workshop will allow you to take away very individualized and valuable knowledge regarding posing and how your individual body looks best in each pose on stage.

We will take the basics to the next level and really hone in on how just a half-inch drop in your shoulders can enhance the "pop" you get when hitting your side chest pose, or how proper foot positioning can really help you deepen the incredible lines and separation you have worked so hard to achieve in your legs and ensure they stay flexed during your upper body poses for example.

Every one of us is different. What may work perfectly for one may not for another. We will identify these differences in the workshop for every individual athlete as we cover how to perfect all the poses in each division.

Come fine-tune one last time before the 2012 INBF Central USA Natural Bodybuilding, Fit Body & Figure Championships take place May 12th in Kohler, Wisconsin!

The Final Posedown (Bodybuilding)

Date: Saturday, April 14, 2012
Time: Bodybuilding 1 pm - 2:30 pm
Location: Sheboygan Falls YMCA
Registration Deadline: Monday, April 9, 2012
Space will be limited to a small group to ensure everyone will have the
opportunity to participate, ask questions and maximize learning
potential - register early to secure your spot!
Registration Fee: $20 (for the first workshop)

You've mastered the basics of posing, you know all the requirements for show day, or maybe you're not familiar with everything yet - either way, this workshop will allow you to take away very individualized and valuable knowledge regarding posing and how your individual body looks best in each pose on stage.

We will take the basics to the next level and really hone in on how just a half-inch drop in your shoulders can enhance the "pop" you get when hitting your side chest pose, or how proper foot positioning can really help you deepen the incredible lines and separation you have worked so hard to achieve in your legs and ensure they stay flexed during your upper body poses for example.

Every one of us is different. What may work perfectly for one may not for another. We will identify these differences in the workshop for every individual athlete as we cover how to perfect all the poses in each division.

Preparing to Compete: Perfecting Your Final Posing Presentation

Come fine-tune one last time before the 2012 INBF Central USA Natural Bodybuilding, Fit Body & Figure Championships take place May 12th in Kohler, Wisconsin!

Date: Saturday May 5, 2012
Time: Figure T-Walk 12:30 pm - 1:00 pm
Figure & Fit Body Symmetry Turns 1:00 pm -2 pm
Fit Body & Bodybuilding Muscularity Posing 2 pm - 2:30 pm
Bodybuilding Symmetry Turns 2:30 pm - 3 pm
Location: Sheboygan Falls YMCA
Registration Deadline: Monday, April 30, 2012
Space will be limited to a small group to ensure everyone will have the
opportunity to participate, ask questions and maximize learning
potential - register early to secure your spot!
Registration Fee: $10 per workshop

This is a great opportunity to check in one final time before you step on stage in your chosen show(s) this spring. We will cover what to expect on show day, perfect posing skills from start to finish in each division of the workshop, and solidify how to bring confidence to the stage.

Lets put the finishing touch on all that you've accomplished during your prep so you can be sure to present your best body on stage this spring!

Brenda Rahe
WNBF Professional Natural Bodybuilder
Owner, CPFT, Wellness Coach, Competition Prep Coach
ABSolute Definition
www.brendarahe.com

For questions or to register for the workshops - Contact Brenda Rahe directly at  (920) 453-9604 or absdefinition@aol.com.