And really, when you look at it's not necessarily one is good or one is bad. It's rather which one is going to have an easier time which avatar of a person is going to be able to get probably like realistically they're going to reach that finish line or reach that mile marker sooner than the alternative and I would say the individual who doesn't have a lot of curvature at the torso has a very wide rib cage, narrow hips, narrow clavicles. This is going to be someone that has a harder time or not necessarily harder, but it takes them a longer time to develop that hourglass shape just because of structurally the width that they have to work with up top and down low, specifically relative to that rib cage size versus someone who structurally is a little more curvy so they have a very narrow rib cage so rather than their ribs coming out more like a barrel like very circumferential they have ribs that have somewhat of a slightly downward tilted angle and i don't want you to get lost in the weeds here it just comes down to rib cage circumference that's what I'm talking about really with like overall waist size relative to wider hips so when you actually look at like the iliac crust so the ilium your hip bones if that is wider than your rib cage that's what I mean by wider hips and this is all relative to clavicle size so some people's clavicles they divvy in kind of what I was describing with the ribs, like they come and point downwards and then they stop. They're very narrow clavicles. Other people are just built like almost like a letter T. So I would guess maybe a better example would be like a Y versus a T. Not necessarily that someone's ribs are going to, or sorry, clavicles are going to be pointed like directly down like the degree of a Y, but you kind of get the point. Like T, very straight across, very broad clavicles relative to very narrow rib cage, that is going to create a very upside down triangle type angle, which would resemble the top of an hourglass. Now, when you talk about insertions, this is another component to shape. And I would say shape as well as muscularity, that can play a really big role in the amount of time it takes for you to reach that desired look, that desired shape, that desired physique that resembles a bikini pro physique. Now, insertions for the glutes. You can have short insertions, you can have moderate insertions, you can have long insertions. You take someone like Laura Lee, Ashley Kay, their insertions are on the shorter side. You take someone like Jen Dory, like Amy Delgado, their insertions, Maureen Blanquisco, pretty sure fucked up her last name. Sorry about that, Maureen. Love you. Those insertions are very long you can see like they run very much um lengthwise down the hamstring now pros and cons to both um and this is again going to come down to structurally like your bone structure and where these tie-ins sit as to whether or not this is positive or negative and i guess i should like slap myself on the wrist because it's like it shouldn't necessarily be a bad thing. It's really when I say bad or when I say good, I'm talking about the relative amount of time it's going to take to maximize or to build around said structure or, you know, predisposition like with a tie in. if that's just genetically what you were given you know at birth it's like okay someone with shorter tie-in they are going to have very bubbly glutes in the front pose because that tie-in is going to stop very short up high on the hamstring someone with a longer tie-in in the front pose that tie-in I mean in my case it can run pretty deep and actually it can actually make that upper quad appear like it's bigger in circumference. It also comes down to how you're posing too. So understanding like the degree of hip flexion that you need in your front pose, the degree of interior pelvic tilt to really create the most bubbly glute shelf in your front pose. And when I'm talking about glute tiny, I'm specifically talking about glute max. But then if we're talking about gl mead this is also a consideration because you can see tiny tiny girls like very um petite competitors but from the back their hips are very narrow even if their waist is very narrow the amount of gluten they're going to need to create more shape and i think evie is a very good example of this like she's developed her glute meat in a way Maureen's another good example where I guess like Maureen has a shorter torso Evie has a longer torso which again good comparisons they're both relatively long tie-ins they've done an incredible job in building out their glute meat for having such that I would say like generally not wide set hips like they're both very petite competitors and I would say within that it's like understanding okay how much glute need do you need relative to your glute max relative to your natural hip size like your ilium size and within this I mean this isn't just limited to the lower body I mean like we also have to talk about like quads if your insertions for your VMO or no outer quad sweep if that is I guess your VMO too but if your insertions are very low if they're very close to the patella this is something that we might have to be a little careful in developing that quad because ultimately the more size and the more bulk we add to that knee it's going to make your legs look thicker if you have structurally very short femurs if your legs are not that long this can be something that even a little bit of quad on very short femurs which not many i can't really think of many competitors but short femurs but i would say short as opposed to long relative to torso size. We just have to understand how this might translate and even like from interior perspective to posterior in that front pose because you can add a lot of I'll just say size bulk to that lower leg that ultimately might then return feedback to you from the judges like oh you don't need any more quad or your quads are oversized when in reality it's like you didn't have a lot of room to put on quad anyway because you didn't have high insertions. Same thing for up top. Lower lats, I mean like I would say Issa's someone thinking like just trying to pick her physique out of my brain um she's someone that i believe has higher lat insertions and a very um like her lower latin starts a little bit higher as opposed to like mine insert in my fucking hips like they're they're very um very low sitting lots so within that it's like understanding um what you need to do in terms of muscular development what you're able to do and what might ultimately contribute to technically the appearance of a wider waist. So within that, it's like understanding, okay, what give do you have on your waist? And for individuals who structurally have a wider rib cage, this might be a little bit harder for them. They might have more constraints that they have to work within. Relative to like the real estate, so how long their torso is, relative to the muscularity already developed in their abdominal wall and how this presents relative to the visibility, which I know some of y'all are like, okay, so it really is completely individualized it's ratio to ratio and whether or not this gives you more room or enough room and whether or not this correction ultimately takes away some of your tools or I guess ability to develop other body parts later on you'll hear the top coaches talk about these things like you have to be careful with adding too much size to the wrong area. And absolutely, but I would say largely, the individual who has more leeway is going to be the individual who has wider set hips, wider set clavicles, and a very narrow rib cage. Now, kind of going back to muscular development, because I know I touched on this, but I didn't go very deep. That individual who has a low propensity to build muscle, meaning that they don't build muscle very easily, this can be multifactorial. This can be that their hormones are imbalanced. This can be that they're not training hard enough. This can be that they're not eating enough or they're just afraid to eat. They're afraid to not have shredded out abs. This individual who also is at a training age with little muscular development, so this isn't necessarily, I wouldn't put myself in this category, but I do have a high training age relative to the muscle that I've built. And that's something that we do have to consider is for the individual who maybe has a high training age, but wasn't training necessarily correctly or wasn't getting the most out of their training, then depending on their propensity to build, whether it's a high propensity or low propensity, that can be an advantage or a disadvantage. But the third component to this is for that individual who does have a low propensity to build muscle, does have a high training age with little muscular development, and is very injury prone, we have to consider like what is the longevity? What's the sustainability of them training in a way that is intense? Do they have an adequate, I would say, athletic skill set to not expose themselves to injuries at a high frequency because absolutely that will make it hard if they already are at a deficit where they do need more muscle but they continue to run into these injuries that could be a real hindrance to their ability to build size now this is all in comparison to that individual who just looks at a weight and they build muscle. Individuals with high propensity to build muscle, maybe they have an equitable training age with current development. This doesn't mean that someone is completely untrained. Maybe they've trained for several years and they've developed some muscle, but their development is reflective of the amount of time that they've been training. They don't struggle with gaining. They are not in the gym killing themselves for nothing, like with nothing to basically show as a return. This individual is also not injury prone. So the individual who does at least have the fundamental, the general physical capacity, the general range of motion, stability, and strength in order for them to remain injury free. This is what we need to strive for. And you can kind of see at this point, like I've gone through each of these and like developed almost like a scoring system. And again, not to say one is good and one is bad. It's rather more which side of the spectrum is going to require less time to achieve that pro status within the bikini division so on one end that low propensity to build muscle high propensity to build muscle on the other end uh same thing with condition i mean like that individual who has high propensity to gain body fat um they find that like even when they're very mindful even when they're you know like they don't really go out of the realm um in order to be like intuitive because they find like even when they don't track, they gain a lot of body fat. This person who is on this end of the spectrum, poor emotional regulation with food. And sadly, they think this is something that a lot of people do struggle with, and they might not realize that they struggle with until they're out of season. But this arguably is just as important and even a really large telegraph to whether this person is going to have an easier or harder time in the sport. So I mean, I would say like, I've been someone who has struggled with using food as a coping mechanism. And I've found that like, okay, this can either be a hindrance, or this can be a priority that I make to address and to correct so that as I continue to compete and you know go in and out of contest prep it's not setting me back or making it to where I'm having these massive fluctuations in body fat in between seasons this individual is also inconsistent so I mean like this could be described as the individual who's like you know I'm all in like I'm either all in or I'm not you know I if I don't have a meal plan if I'm not in prep then I'm just eating five guys and ordering uber eats it's like without that ability to regulate and really see the value of not just being gluttonous and overindulging I think this person is going to have a really tough time sticking out in the sport because they're going to find that each prep is that much harder because they're probably starting at a higher body fat than they should be. Now on the other end of the spectrum, low propensity to gain body fat, high emotional regulation, food is not a coping mechanism. And this isn't something to confuse with the fact, like, hey, like, I like food, I like fine dining, I like desserts, I like sweets, I like treats. But this can be something that I also recognize, like, I have the ability to overindulge. And because of that, I'm going to be very present and thoughtful when I have opportunities to do that, because maybe my natural tendency would to be eating a little bit more than I'd like to and if that's the case well I'd rather be honest with myself and say like okay this might be something where maybe I don't fall on the easier end of the spectrum with maybe I fall somewhere around that mid-range where it's like yeah sometimes I very much will want to use food as a coping mechanism. And if I'm not in a good position to kind of talk myself through that or make a better decision, that very well could be the outcome. Now, all these things to say, presentation, this is the one that I think we have a lot of ability to work on in very short bursts at a high frequency. I talked about this earlier. the individual who's on the more challenging end of the spectrum, they're very unstable in heels, very rigid in movement, not very comfortable, very resistant to, again, like doing that check-in practice, like doing posing when they go to check-in. But this isn't constrained, I guess this isn't confined to just like intentional movement and conscious decision this is also encompassing like someone's range of motion their flexibility so what do you have access to good rotation at the thoracic spine because like in your front pose this is going to be something that can make your front pose a lot easier or a lot harder and if this is something that naturally you're just like yo like my rotation at the t spine is very very limited then let's work on it okay let's do warm-ups let's do drills that encourage better access to these range of motions so that's the more challenging end of the presentation spectrum relative to posing um would even say like within that is like sure we can go into like hair makeup suit is like the individual who's like no like I'm only going to go with the cheapest I'm only going to go with the person that I know is going to give me a discount or give me a deal and as much as like I want to be empathetic I'm very fiscally responsible when it comes to like making decisions around this I've been so fiscal to a point that it's actually bit me in the ass and hindered how I've done on stage because my presentation was then negatively impacted so um I know for some of you can be like like I can't spend this kind of money like that's unreasonable like my husband would never allow it I would never allow it and it's like, I get that. There are ways to be smart and strategic around where your dollar goes and how you spend it. But I would say there are certain things you should absolutely not cut cost on. And the big one being the makeup. Even with the hair, if you're someone who's like, hey, the day of the the show you just like want to try something random that like you've never done for your hair before like my hair it never curls like it's very hard to get it to curl um and i know like if i wanted something like a full blowout like that's something i have to kind of accept like okay it's not maybe going to be as voluminous as someone else's like but i know also this does tend to complement my presentation my overall package on stage so I'm okay with it if I were going to go with something like a super straight like hair pin I'm sorry straight pin like um like I don't know uh kiritin like treated hair it'd be like I've never tried that on stage that would kind of be a dice roll so I'd say even within presentation is like going with hairstyles that like you know look good on you like you know you feel confident with um I know within like suits like this can be something like I am not really like I don't have a high preference and like oh I must wear this color but I do know that there are certain colors that just wouldn't look good with my skin like so if I were to try I don't know like a bright yellow it probably looked a little bit washed out if I were to try something like a very light blue I've done that in the past and different shows and like it doesn't really mesh well with my skin all this to say there needs to be thought that goes into these things I wouldn't make an impulse decision I would try to be as planned and prepared as you can when it comes to presentation. That one end of the spectrum, unstable, rigid movement, limited range of motion, inflexibility, inconsistent practice, kind of is a wild card when it comes to like the girly stuff, last minute. To the more favorable side, the side that is going to have an easier time with these things is doing a lot of research into what colors are going to look good on your skin, doing a lot of research into the makeup artists, like talking to other competitors who have worked with these artists before, getting reference photos and being like, okay, like I know this is going to be too heavy on my eyes, but really communicating your needs there. And then also like the individual, you can be on the easier end of the spectrum or somewhere in this regard, but it comes down to your initiative. So even if you're not very comfortable in heels, do you make an effort to get very comfortable in heels? Do you find opportunities to wear heels even though it's not your first pick, even though you're a little uncomfortable in them at the moment? Do you work on your range of motion? Do you find ways to not just put a band-aid on some of these discrepancies in movement, but do you really try to challenge yourself so that getting into these poses is that much easier? And lastly, the longevity. So harder end of the spectrum, the individual who's short-sighted, the individual who's entitled to success, the individual who's lacking self-awareness, doesn't have a lot of personal responsibility, ties value exclusively to placing. And when they don't get that, they are a sore loser about it. This is the individual who will have a much harder time. And it's not to say an impossible time. There are athletes who behave like this, who it's pretty embarrassing. Like you see them and go on social media, you see them make excuses you see them uh be shitty to other athletes and like be shitty to their coaches and it's just a train wreck and I mean like I've worked with athletes like this who are super happy up until they get a fifth place or seventh place and I'm like you did phenomenal it was just the fact like the girls you competed against like they looked really good like they showed up today and um that's the thing that i want to encourage you all is like hey you can't control what happens on show day all you can do is be as prepared as you can um you can keep showing up you can keep taking the feedback and you can do what you need to do on your end within the realm of what you have control over to a better athlete and to meet the division's criteria or the supposed needs of the division but ultimately like the fact that you're even crossing the finish line the fact that you're even getting on stage like a lot of people quit prep so like I it's not blowing smoke like I truly believe this like it's so impressive to me when someone who um didn't think like they didn't believe in themselves that they could get to stage when they finally make it like regardless of placing yes the idea is to win and to bring your very best but we can't control that what we can do is show up with the best package possible and um i've had a lot of pride and felt a lot of gratitude for individuals who have been able to you know, kind of take the placing for what it is and be like, you know what, it's not what I wanted, but I'm so proud of the improvements I made. I want to continue to get better. And frankly, the girls who beat me, they deserve to win. And like, that's the thing you have to understand. Everyone who gets on stage wants to win. So in the case where you do get beat, handle that with grace. And I think it was Daniel Cormier who said this, and it really fucking just, he annoys me, if you know who that is at all. But he goes like, you have to be able to lose with the same attitude, the same energy as you win with. Like that is what makes a true champion. And he's notorious for his success within the UFC as well as other combat sports. With all that being said, you're going to have a much easier time if you do handle this in a way and you handle whatever the outcome is, really owning the process that you took to get to stage. I do think that there is a lot of discrepancy in how the judging you know pans out and this isn't something that like we can say okay well this promoter likes girls a little bit leaner so we're gonna you know you can do that you can play that game but there's no guarantee and really what I want to say is like when I turned pro the thing that I felt the feeling that I experienced was like this immense sense of gratitude because up until that point I'm like okay like things went well but they didn't go as well as I would have liked. Like I was close but not quite there and the reality is like things aren't going to go your way majority of the time. Majority of the time they're going to go differently and you're going to be disappointed so the times that they do go well just soak it in. Take pride in the work that you've accomplished because it truly, it's so impressive and you deserve to feel that and to really, I guess, bask in it. But it should be motivation for you to continue to working hard and to have appreciation for those moments when it does go your way. In some ways, I feel like this was very abstract. In other ways, I feel like it was very objective. Let me know anything in the comments below. Let me know if you have any follow-up questions. As always, thank you for watching, and I will see you in the next one.