Amie Landis - Bikini Competitor

* 1st in both Novice (B) and Open (C) divisions. IFBB/NPC Salt City Showdown, April 22, 2017.

I began lifting when I was in 9th grade. It was required of me to take a weight lifting class as a volleyball player at the school and I was fortunate enough to get a class with Dan John, a track and field, and powerlifting celebrity. His dedication to teaching form and passion for lifting drew up a passion in me. Since then, I have loved lifting. As I had always been an athlete throughout my life, I felt a sense of lost identity in college without competitive sports. I began seeing beautiful, muscular women on Instagram in glittering bikinis and I knew immediately – that is how I want to look. I quickly learned that it was bikini competitions, a subdivision of bodybuilding and I began learning more about the sport. I wanted to do it, but there were so many things in my life that held me back including the discouragement of others and my own self-doubts. After years of thinking about it and never acting, I finally made a commitment to do it after gaining 20 pounds on a semester abroad. My first competition fueled my competitive fire and continues to drive me towards success in this sport.


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Diet and Training

I have only competed twice, so it’s hard for me to give credible, hard tested information, but I can try my best based on my experience. Before competing, I never tracked calories or macronutrients, mostly out of laziness; however, I did try to eat intuitively most of the time. I won’t lie, there is plenty of room for improvements in my diet and I could definitely work on my self-control when it comes to cravings! Competition prep diets for me have seemed to be the complete opposite of my off-season diet. I had a coach for my first competition and my calories and macros were very restrictive – most likely due to the fact I was not being strictly disciplined with following it, so we had to make up for the excess I ate. Immediately out of that competition, I ate whatever I wanted because I just wanted “one more cheat meal” before I dieted again. After seeing that process, I decided I wanted to coach myself for my next show and find a better balance for my body and me. My calories were much less restrictive, but I played with my macros more and restricted my carbs more than I had originally anticipated. I brought a better package to my second show and learned even more the second time around.

I know that cutting carbs is typically the fastest way to lose weight, however I know how important they are for fuel and muscle growth. For me, maintaining high amounts of protein helped me maintain my muscle through a caloric deficit and carb depletion. Maintaining a good amount of healthy fats helped my body feel better and keep my sanity in tact.

Failed diets: I wouldn’t say any plans failed my expectations, however, I want to continue to pursue a more balanced way of prepping so I may maintain overall health and avoid rebounds. So in that sense, I feel as though the typical diet approach for competitions disappoint me overall in that they are so strenuous on one’s body and unhealthy in so many ways.

Through both preps, I lifted 5-6 times per week. During my first competition prep, I was meant to do cardio 6-7 days per week, but I skipped it a lot. I didn’t do much HIIT cardio, but I was supposed to keep my intensity fairly high. For my second competition prep, I did the same lifting and cardio twice a day, 6-7 days a week. Fasted cardio in the morning was a light hike/walk for 40-60 minutes and my post workout cardio was dependant on how I felt that day. If I had low energy, I would do longer, steady-state cardio at a lower intensity. If I felt really good and had energy, I would do 10-15 minutes of sprints – 20-30 seconds sprinting and 30-40 seconds resting.


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On Stage

After my first competition, I wasn’t afraid of being in a tiny bikini on stage. I thought I would have such bad stage fright being so exposed in front of an audience. I kept practicing confidence and enforcing the “fake it ‘til you make it” mentality, but when I stepped up on stage, I didn’t feel like I was faking it. I loved standing up there, showcasing my hard work and making my time on stage fun. The more you let loose and enjoy it, the better you will do and feel at the end of it!

My latest competition in April was such a unique experience with a roller coaster of emotions. My fiance and I were both competing, so we were worrying about both of us rather than just ourselves. It was difficult, but also easier in various aspects to prep with a partner and it could make competition day more stressful when I was thinking about where he needed to be and what he needed to do on top of everything that I needed to focus on. I love check-ins and tanning because that’s when everything starts feeling so real for me. Once I make it to my tan, I feel like the competition is already starting and I’m at the end of my trek. I get the most nervous during prejudging because that is when the judges make their decisions. It can be so exhilarating and nerve-racking to know that you are trying to out shine all the other incredible physiques on stage while the judges are scoring you live. One mistake on stage could ruin your chance at winning.

During finals, you feel as though there’s no weight on your shoulders and you have an extra bounce in your step. Judgment has already been passed, so all you can do now is wait for the results and enjoy the time until then. The best feeling of all is when you step out with those four other girls for awards and you start hearing names being called out for placing from 5th up to first and over and over you don’t hear your own. It comes down to you and one other girl and the host is pausing before announcing the runner up… your heart leaps when you first hear the competitor number that doesn’t match the pin on your own suit and your whole body is electrified as you first realize that your hard work has paid off and you are bringing home the first place medal. I absolutely love being up on stage, no matter how I place, but there’s no feeling like the exhilaration of realizing you’ve taken first place.


When you get the perfect combo of good lighting and a badass pump, you have to take a picture ???? These babies are ready for @saltcityshowdown!! ???????? #saltcityshowdown @fitconutah #fitconutah #veincity #trees

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Life as an athlete: I mentioned earlier that I have always participated in sports throughout my life, and as I continue to be an athlete, that’s how I identify myself. I am a competitive person and training gives me purpose and happiness that I don’t think I would have otherwise. I think that being an athlete is my whole life – it’s what I identify as and it influences the way I think and respond in every aspect of my life.

Fitness and health are my passion and career choice, so I am working towards becoming an influencer in the industry. Whether I become popular and well known or not will not influence my passion. I plan on remaining outspoken and present in the fitness industry, wherever it may take me. As for competitions, I have plans to compete at nationals later this year in November. I have a lot of improvements I can make and I want to completely transform my package yet again. My goal is to get my pro card for now. I have a shot at it this year, so I am working for it. When I go pro, who knows, it may not be long until you see me on that Olympia stage.

Instagram: @amielynn_fit
Facebook: https://www.facebook.com/amie.landis
YouTube: Amie and Kamil's Fitness Journey
Email: amie.landis@gmail.com


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