Bikini competition prep include a personalized plan that guides you from the day you begin until the day you step on stage. Every program is built around YOUR metabolism, YOUR body composition, and YOUR goals!
A tasteful two piece suit, must be v shaped, no thongs, must wear high heels, can wear jewelry.
Balance, shape, overall appearance including complexion, skin tone, poise and presentation.
Mandatory poses include
A model walk to the center of the stage into a front stance, then a full turn to the back for a back pose and then to the front again.
**Classes are determined by height.
- Complete and detailed nutrition plan.
- Comprehensive training program.
- Cardio regiment.
- Fully detailed diet and training plan for the final week before the competition (AKA peak week)
- Suggested supplement list.
- 24/7 accesses to your Team Long coach for questions and assistance throughout entire prep, weekly check-ins (photos and weight)
- Posing recommendations.
- Help with selecting a show.
- Assistance with choosing a suit, posing routine music.
- Everything else needed for that perfect stage look!
- Team Long also offers a wonderful atmosphere through social media, YouTube channels and other outlets for constant POSITIVE motivation and support!
Alison Kuzoian (Bikini)
My name is Alison Kuzoian, I'm 35 years old and live in St. Augustine, FL. I am a NPC Bikini Competitor and have competed for 3 years now. I have worked with Sarah for 2 years now and have to say I have never been happier. She has helped me make amazing changes to my physique and is an amazing motivator and coach!
Gina George (Figure)
I became a Team Long member in January 2016. Prior to working with Sarah Long I competed many times but success was always hit or miss as I tried self coaching but didn't have the knowledge to prepare my body thru the ups and downs of each prep. I knew I wanted to get Nationally Qualified and knew I needed the best to help get me there...so I joined Team Long. I have since stepped on stage twice winning 3 1st place trophies and 1 2nd place...and I became Nationally Qualified. Sarah helped get me thru 8 months of straight prep...thru illness, several surgeries and stress of daily life trying to train while working full time and raising 2 children and she helped me produce my best package ever both times. She is like a rock! I look foward to stepping on a National Stage next year and I know I will be ready because I will be coached by the best around! There's nobody I would rather have guide me as I attempt to win my Master's Figure Pro Card!
“Sometimes there are things people can pull out of you that you can’t pull out of yourself, Sarah is one of those people.
I’ve learned so much from her and Don not only about fitness and nutrition, but on how to become one of those people-
to bring things out of people they never thought they could! I’m proud to say I’m a Team Long Coach!”
All throughout high school I was very active in sports. When I got to college, weight lifting became a passion of mine. For about two years, I did my own thing in regards to my fitness and nutrition. Unfortunately, I eventually felt as if I hit a plateau. I wanted to bring my fitness to the next level, so I considered competing in a bikini competition. This is around the time I came across Stephanie, my current coach. I talked to her about competitions, still being really "iffy" about the thought of me on stage. I never felt as if I could look like those competitors. Eventually, I began working with coaches, Sarah and Stephanie, and began my first prep! It was a long and tough 15 weeks of show prep, but I LOVED every second of it. With Team Long, I was able to achieve an even better package than I ever imagined possible for myself. I was able to discipline myself, as well as find new limitations and push past them. I ended up bringing home fourth place in my very first show. Now, I can't wait to do it all over again!