This series is the first workout and nutrition plan of a three in a system that Ellie started following 14 weeks prior to her prep for Miss America where she went on to place 1St Runner-Up to Miss America! This challenging workout will maximize your fitness and test your mental toughness as you step into the role of a State Title Holder preparing to be their best at Miss America.

Winning a major pageant title is a journey that takes time.  Mimi started working with Brian 3 years prior to winning in 2023.  This is the first workout she received to prep for Miss Nebraska USA 2023.  This is an advanced workout designed to build some muscle tone and shape to her petite body while simultaneously reducing body fat and keeping her looking petite while improving her shape and symmetry.  Her dietary recommendations were a huge positive that helped her recover better and set her body up to make the initial changes we were shooting for in her first phase of prep that year.

This series includes the first workout and nutrition plan of two in a system that Sunny started following 5 months prior to Miss America to be in top shape. Our goals were to bring quality tone to her petite structure and add some nice muscle and symmetry while staying lean and defined. Like many of us, Sunny had to juggle her fitness and nutrition schedule with a busy life. Sunny is a schoolteacher and along with her duties, prep, and appearances as Miss Oklahoma, she continued to work and educate her students while preparing for Miss America. This challenging workout will maximize your fitness and test your mental toughness as you step into the role of a State Title Holder preparing to be their best at Miss America.

This workout was written after Miss Teen USA was completed as Jaselyn continued to work towards being her best version for POM, modeling, appearances, and LIFE! As a member of the OSU Pom squad, she had team workouts a couple days per week that were more focused primarily on legs. This workout is especially great for those that already have muscular legs and are trying to minimize over working them. This workout is designed to focus on her symmetry and upper body balance with her legs with specialized cardio burst to slim the thighs. The simple addition of a couple of leg workouts like step ups and lunges would be fine if you are not in that situation like a dancer, pom, or other type of athlete that is training their legs a lot already.

This series includes the first workout and nutrition plan of a three in a system that Natalie started following prior to her prep for Miss Texas Outstanding Teen where she went on to win the Title of Miss Texas’ Outstanding Teen! This challenging workout will maximize your fitness and test your mental toughness as you step into the role of a Local Title Holder preparing to be their best at your State Pageant.

This workout reflects her prep for Miss America. Fourth Runner-Up to Miss America 2011 and Miss America Preliminary Swimsuit Winner in 2011. She also is the forever record-Holder of 5 Swimsuit Preliminary State wins in Oklahoma prior to that. Emoly was undefeated in pageant fitness. There are pageant girls and then there are “legends” when it comes to fit bodies.  Emoly was known as “the body” by many in the pageant circuit. She is also a great example of a rare girl that COULD bulk if she wasn’t on the right plans.  Through the years, Emoly has trained with Attebery where he tweaked and changed her workouts to keep her athletic-toned body and definition in check while maintaining her dancer body.  If you have a very athletic build that you are trying to keep from getting too “buff”, these programs are probably for you. We embraced her athleticism and she never lost. West STILL trains with Attebery and is now a wife and soon to be mother of her 4th child as of March 2024. This is the first of 5 in a series as she journeyed to Miss America and ended up winning preliminary fitness and placing 4th Runner-Up.

Join Miss OK USA 2023, Liv Walbeck as she began her first month of prep for Miss USA 2023.  This is an advanced workout designed to build some muscle tone and shape while simultaneously reducing body fat to a “pageant elite” level to keep her looking long and lean, while improving her shape and symmetry. Our initial goals were to add some muscle tone and shape for stage later that year. This workout starts off aggressively and is not recommend for a beginner. Utilize one of our basic full body workouts for a month at least, prior to starting this plan. Her nutrition plan is a general guideline, and you may need to adjust it as well along with the fitness plan for your individual needs and abilities.

This series includes two that Autumn Black did as she began her prep for Miss USA 2023. This is an advanced workout designed to build some muscle tone and shape while simultaneously reducing body fat to “pageant elite” level and keeping her looking long and lean, while improving her shape and symmetry. This workout is combines weights but has cross over benefits of stimulating the cardiovascular system with the high paced, low-rest method it follows.

This workout and nutrition plan series includes the prep that Haley followed before and after the Miss USA pageant as she continued her journey as Miss Kansas USA and made her fit body a true lifestyle. This workout was able to continue to make improvements to her body and keep her mind focused on being fit and healthy.  This was a perfect program to split up her workouts into different body parts to space out her time in the gym and maximize recovery. Keeping muscle tone, added shape and symmetry to her long, lean body. Cardio was also continued to keep her body fat low and provide that “long and lean” look that is essential as we add the muscle tone.

Lauren had been working out some for a few months with the first version and we were ready to take it into “5th GEAR” as we ramped it up for Miss USA. She was lean at this point and her body had nice shape and we realized she was just getting leaner from the combination of weights, cardio, and nutrition and not bulky. We knew it was time to split her workouts up into 6 different days to get all the exercise in to make the improvements for “pageant perfect” we were going for.  We also knew we wanted her to get in and out of the gym quickly so we designed the workouts to be shorter but more intense to get more out of the little she did. Her cardio schedule was tweaked, and her nutrition plan was tightened up a little more to assure the results we were looking for.  Whether you are getting ready for Miss USA, a bikini show, or your own goals, get ready for an awesome workout with Lauren.