Workout ideas

February 26, 2013


 | February 26, 2013 |

When your schedule just will not allow it, or you are in college and the recreational center is not a quick jog away anymore,  what is a pageant girl to do to help achieve her pageant body outside of the gym? What most girls do not know is that it is not all about doing a specific workout, there are a few more things you can do too. These tips will stick with you long after the hectic schedules and long distances from the gym.

Morning Cardio

Start your day off with a quick cardio boost first thing when your feet hit the floor, before your sleepy mind has time to convince you otherwise. I recommend a round of activities you can do in your bedroom: 10 jumping jacks, five push-ups, 15 mountain climbers, five frog jumps (do a squat to touch the floor then leap as high as you can). Repeat three times. These short five minutes every morning will be so beneficial to your body as they raise your heart rate and boost your energy. Do not forget breakfast! Get your metabolism in full swing after your quick cardio routine.

Watch What You Eat, When You Eat

Be aware of your portion sizes. Eat often, just eat less at each sitting.  There are a few ways to trick yourself into eating less that will not seem like you are setting stringent restrictions. I recommend slowing down and taking smaller bites. Take time to enjoy the food you are eating, and you will be working on your first helping and enjoying the dinner conversation as your friends are going for seconds. Try to cut meat from your diet, 1-3 days per week. This will cut hundreds of calories and encourage you to be a little more creative in your food choices. You will find yourself eating more vegetables and fruits, which your body needs. Say no to the sweets, but not every time, allow yourself the occasional treat once or twice a week, just be aware that is what it is – a treat. Do not eat late! Set a reasonable time and cut yourself off.

Boost Your Heart Rate

There are other ways to trick your body when you do not have time for the gym. Challenge yourself to boost your heart rate once an hour. Take a break from what you are doing and spend 30 seconds doing a cardio activity, like jumping jacks or jogging in place (if you are in a public place, sneak off to a bathroom. Do not make excuses!). Your goal is not to break a sweat or mess up your hair, just to breath heavily and raise your pulse. This tricks your body into thinking you are exerting more energy than you actually are, and will boost your metabolism throughout the day.

Setting Goals

If you want that pageant body, you have to work for it physically. But doing the same things over and over again will only get you so far. For example, in your workout routine you may incorporate running. Running 1 mile everyday will benefit you, but if you do it consistently and do not set goals to improve and push yourself farther or faster, you will reach a plateau. Therefore, it is important to set goals.

How far can you run without walking? Next time try and get a better time. If you can run a solid mile, can you do parts in a sprint? Whatever you choose to do set a goal and reach it, then set a different goal. It will make working out much more rewarding. If you are just beginning your workout, no goal is too small, just do not be afraid to push yourself!

Another tip is to stay focused on you. What areas of your body do you want to improve MOST? Running may help you get lean, but if you want to target your abs or arms, then it will not be nearly as effective as you desire. Using both of these mental techniques, along with the physical advice, you are on your way to a perfect pageant body—OUTSIDE the gym! You CAN do it! Get moving! =)

Direct Link:


Feb 21, 2013 Workshop

February 22, 2013

 A few notes that I shared with the group at last nights workshop.

  • Every contestant will need to find a personal escort, we are looking for little boys this year.  So if you have a little brother than you can use him. If you don't have any little brothers or access to any nephews then let me know. I have committee members who have grandsons and sons that would love to be your escort. 

  • Make sure to check your talent music on the ASCAP website.  All music must be listed somewhere on this site for us to use it in the pageant.  You can search by name of the song or name of the artist. If you get stuck email me the information and I will search for it, for you.  website:

  • We learned the opening number dance last night. There is a copy of the video on this site. See link to the right.  The video is kind of rough, i will re do it the next time the group practices the dance. This way you all can still learn the number.  

Remember to bring your contract to next weeks workshop and turn it in if you have not done so.  Also note we will be having a special Dress Workshop fro Ypsalon. ALL MOM's are invited to attend starting at 8:15.




Opening Social

February 12, 2013
The opening Soical was a blast. Thank you all for coming!


2013 Workshops

February 2, 2013

 This is the start of our 2013 year workshops. You will find notes about each of the workshops and practice interview questions.  Make sure to check back each week if  you miss. 



April 15, 2012
Just a few reminders:

Tuesday is Pj party at 6:30 at Dawn Meeves house- see calendar for address if you have lost your invitation.
Wed at 5pm sharp is technical rehearsal at Orem high- please be on time and bring all your stuff
Thurs : 4-6 is Teen dress rehearsal  please bring everything and be on time.
   Dinner will be at 6pm that night
    7-9 is Miss Orem dress rehearsal.  

Have all escorts show up at 9pm to learn their part on Thrusday

Here is the interview schedule:

11:00               Interview 2011 Miss Orem- Hannah Harkness

                                    Outstanding Teens

11:15   Contestant #1              Kyla Redd

11:25   Contestant #2              McKenna Runnells

11:35   Contestant #3              Mandy Butler

11:45   Contestant #4              Hannah Felton

11:55   Contestant #5              Esther Harkness

12:05   Contestant #6              Maddi Millard


12:15               Lunch

                                    Miss Orem

12:50   Contestant #1              Sheri Millard

1:03     Contestant #2              Amy Tuttle

1:16     Contestant #3              Whitney Ison

1:29     Contestant #4              Haley Felton

1:42     Contestant #5              Samantha Frisby

1:55     Contestant #6              Alex Travis

2:08     Contestant #8              Tiffany Peterson

2:21     Contestant #9              Sydney Flanigan

                        2:34     Contestant #7              Christine Hill


Pageant Tips from Joanna Larson

March 31, 2012
Joanna Larson a past Miss UVU Queen stopped by  out workshop last week to give everyone tips on how to prepare for the pageant. See below


Preparing for each phase of competition car

 Top Ten Things Judges Remember


  1. Your smile.

  2. Your “theme.”

  3. Specific answers to interview questions. Gimmicks.

  4. Your sincerity.

  5. Your eye contact.

  6. Your salesmanship.

  7. Your body.

  8. Your platform issue.

  9. The strength of your talent.

  10.  Your picture and bio sheet.



  1. Your smile.


You have to “BEAM.” Use teeth whiteners. Use a lip liner!!  Vaseline on your teeth helps you smile when you are nervous and your mouth dries up. Flash that smile as you turn around on stage, wink to a judge if you want. You ARE captivating, and you have to…light up. A captivating and light laugh that accompanies your smile—one that makes others smile, goes a very long way, too.


  1. Your “theme.”


Be consistent. Look at yourself as a total marketing effort. Does your talent match your bio, match your interview style, match your wardrobe? The signs you have out around the building that the judges may see as they walk by, or come in? You need to be selling yourself as if you are a consistent BRAND. Books on marketing and branding may come in handy to read over. Go to Barnes and Noble and spend an evening reading about how to create a BRAND. The brand in this case is yourself. A great book for personal marketing, also, is “Never Eat Alone.”  Even the colors of your gown and swimming suit, might match. As a contestant one year I had a black and white talent dress, a black and white suit and a white evening gown. I played the classical flute and was working on my master’s degree; mine was an image of polish. What is the image you are projecting? This consistency will help you be remembered BY the judges, and also to build confidence inside you, yourself.


  1. Specific answers to interview questions. Gimmicks.


You need to be prepared to answer questions regarding anything on your resume. Also, include a few things on your resume that are eye-catching, that the judges will want to ask you about, and by which they will remember you. If you are a champion whistler, say so, and be prepared to catch them off guard by confidently whistling a line of your talent piece! If you have a unique ability to do something, include it. Gimmicks catch attention and they work. Tell the judges something about you or your talent to look out for that night of the competition. The interview is the first key to success. This is where you will charm and impress the judges with your intelligence, articulateness and cleverness.


  1. Your sincerity.


Above all, you must be yourself. After all of the preparation and “aiming” and acting “as if,” when it comes to the moment of truth: you have either become it, or you have not. People feel cognitive dissonance, they feel that something isn’t right, when you are not truthful or if you are making things up. Never do it. Practice, as a principal of your life, always being sincere and honest. Sincerity is easier when you truly care about others. So think of reasons to truly be concerned, about the judges, about the issues they are bringing up. Be picturing in your mind the importance and effects of what they are telling you, and the sincerity will come, by itself. There is no substitute for caring.


  1. Your eye contact.


You must make it. With each one of the judges. Hold each one’s gaze for three seconds during the interview, and also occasionally while on stage. You will look to one side of the panel, then the other, then back to the other side, etc, until you have looked and maintained eye contact with everyone. If you are really nervous, you can actually stare BETWEEN the judges, looking at eye level, and it will seem as if you are looking and talking to them. Also, you may have heard that staring at people’s foreheads works as well. If you must, do it. But practice to the point that you begin to feel the satisfaction that comes from connecting with the judges through their eyes. Their eyes will tell you if they are understanding what you are saying. They will tell you whether to keep explaining something, or to stop. Connection and eye contact is absolutely crucial. Speak WITH your audience, not AT them. Watching their eyes and their responses with help you to do this.


  1. Your salesmanship.


You must be an entertainer. All that you do, must sell YOU as the winning brand. You must exude confidence, assurance, and not too much cockiness or arrogance. That is the careful balance you must create. How do you do this? By connecting with your audience through their eye contact while maintaining a natural enthusiasm. Enthusiasm and energy SELL.  A Los Angeles woman who is a make-up artist for the stars and was one of Chanel’s top sales representatives, explained it like this, “You need to act like it’s your wedding day!!!”  Dale Carnegie’s book: “Ways to Win Friends and Influence People” is also must read.


7.      Your body.


You must be in tip top shape. Second to your smile and face, your figure matters the most. Is your behind high and lifted, do you have tone and shape? Do the best you can with what you’ve got. Follow a strict exercise regime, let go of water weight before the event. Evaluate yourself critically. Lift weights, do cardio, lengthen out and stretch. It is better to be too small then not small enough. I am never an advocate of unhealthy behaviors, and am in fact a hearty proponent that women who restrict themselves too much in regards to food also end up restricting too many other aspects of themselves. But this is a COMPETITION. Do it. Be as thin, as fit, as you can. You will later look back and be proud of yourself for it.


  1. Your platform issue.


Choose an issue that has personal meaning for you and that shows connection to your life as best you can. Perhaps it will match up with your education, your job, a family issue, or a personal issue. Then go for it. Look at examples of previous pageant girls to see what types of work they have done. What organization would you like to raise money for and represent? How can you contribute? Do you want to start something of your own, or do you want to volunteer for and promote a larger effort? Choose something you feel most strongly about, for this can become the cause of your lifetime. The more personal your choice, the more true it will ring to the judges.


  1. The strength of your talent.

There is no faking it. When it comes to the big stage, big talent wins out. A flashy piece, a show stopper, presented with your best salesmanship, will help you take the title hands down. And to develop true talent, it takes time. Build on something you are already good or practiced at. If you have no entertaining talent you have developed, decide what you would like to be good at, contact an expert in that area, and start practicing. There is no better time than today, and sometimes one piece worked on again and again can become your show piece, as you continue to become more fluent at what you do. You have to perform with boldness and confidence; you have to enjoy entertaining the audience. Practice the hardest parts the most, until they become the easiest. (In her book…) Sharlene Wells comments that the part on her harp solo that was the most difficult, she practiced so thoroughly that she could look at the audience during it and practically wink.


  1.  Your picture and bio sheet.


There is no substitute for having a great picture. The judges will see it even when you are not physically in front of their eyes. They will look at it in their hotel rooms before they meet the contestants; they will look at it when they deciding who they think should be the winner. It needs to look like YOU, but it needs to be a great YOU. Search the internet for a pageant-picture taker in your area. Or, talk to a local photographer from a college. There are a few touch ups they can perform to make your eyes a little brighter and your teeth seem even whiter. You don’t need to spend a lot of money, but you do need a photographer who will let you practice many poses until you both figure out your best angles and what works. Black and white prints can be very flattering. Take lots of pictures, experiment, and include the best on high quality paper with a white edging, for your bio. Make sure your bio sheet is free from typographical errors. It needs to be clean and…perfect.


Insider Tips


**Study the bios of the judges. Do your homework and you can include topics that they have experience with, in your interview.

**Can you determine who the influencer is, in the group? Often one or two judges will have sway over the others. It isn’t supposed to be this way, but it is. Figure it out—who takes the lead, who do the others watch? Make eye contact with this person when you walk.

**Do something memorable doing your interview. Whistle a line from your talent piece. Make a funny face.

**Have an amazing bio. Enough said. Live your life in preparation with awareness of what comes next.

**Your dresses and outfits need to be organized perfectly so that when competition time comes you can be worrying about other things.

**The production numbers don’t matter. What does is if you smile and are authentic. You must look like you are having fun

** After all of the preparation, relax, let go, and appear as if it comes to you naturally. Effortless. As CZ Guest would say, “Make it look easy and make it look good.”


Things you SHOULD do…


The pageant system demands that girls figure out where they stand on difficult issues. Even systems aside from the Miss America, where a platform issue must be selected, will include an interview where you will be grilled on your opinions and current events. Knowing who you are and being clear on where you stand is critical. You also must be in tip top physical shape. Here are a few things you SHOULD be doing, right now, to be prepared.


  • Prepare 3x5 cards for each section of the competition (later)

  • Watch interview tapes and talk shows

  • Get opinions from everyone but make up your own mind

  • Flip through magazines to determine what your own style is. Clip pictures of designs, dresses, and ideas that you like

  • Be disciplined in the use of your time

  • Learn how to tell people no (establishing boundaries)

  • Learn how to be kind while telling people no

  • Write down your goals

  • Follow the twelve steps from SUCCESS magazine

Walking Coach

March 17, 2012
Mark  is recommending that everyone Google "heather" Miss USA 2007 on YouTube to see how she walks and lean some runway poses. 

click on this link or copy and paste it into the browser.

Hostess List

March 10, 2012
I've made a few changes, including numbers- please see the list below:


 Miss Orem Hostess List

Judging #          Hostess              Telephone                          E-Mail       


Ashley Bolt                                          C-801-310-6088

1--(T) Kyla Redd                                            801-636-4154   

4--(T) Hannah Felton                                     801-225-7273

7—(T) Mandy White                                       801-369-1923   


SHELLY SEASTRAND                           C-801-226-0680 

3-(T) Mandy Butler                                        801-225-3015   

6- (T) Maddi Millard                                     801-380-1521   

10--Tiffany Peterson                                      801-836-7380   


MICHELLE DOWNEY                          C-801-735-9123

5-(T) Esther Harkenss                                                801-221-1044   

7-Deborah Dean                                             801-735-1990   


ELLY  THOMAS                                        C-801-787-0790             

2-Amy Tuttle                                                   916-834-2071   

6-Alex Travis                                                  801-762-7466   


NAOMI  JENKINS                                    C-801-636-6243

3-Whitney Ison-                                              435-469-0869   

11-Sydney Flanigan                                       801-898-9405   


SOMMERSET SMITH                           C-801-787-4553

4--Haley Felton                                              801-318-3476   

8--Christine Hill                                             801-885-3624   


GLENDA TOLMAN                                C-801-372-8855

5--Samantha Frisby                                        801-400-2416   

9-Breanne Koopmans                         435-669-3058               


RUTHANNE BRIDGES                         C-801-636-0624

1-- Monique Shurtz                                        C-801-921-0295        

2- (T) McKenna Runnells                               C- 801-734-0357



March 10, 2012
I've uploaded both the production and Fitness Routine for the Miss Outstanding Teens.  Each category has two video's- one that will walk you through the steps and the other with the music. I am still getting the music and will up load that as soon as I get it from Liz.  Look for the page that is right under the Miss Orem title called Production and Fitness routine videos' or click here

Workshop 2-9-2012

February 11, 2012
Workshop notes:
  1.   Next week's workshop is at Jerryne Turnball (801-358-5800)
    1.  address: 181 S 325 W, Orem
  2. Orem City Council gives away a 500 dollar cash scholarship, to received this award you will need to write a 2 double spaced paper about  your service/platform
  3. I have placed a list of online stores that sell good/ inexpensive pageant dresses - See blogroll
  4. Need to be working on your head shot for the program. I need the same photo in color and black and white.  This needs to be on a CD and is due on March 1st, 2012.
  5. I introduced the scholarship challenge- I need help gather money for the scholarship account.  I will have the details listed here tomorrow. you can contact anyone you know who would be willing to donate to the program or sell ads for the program.
  6. we will be doing our yearly service protect in tying quilts  for the Timpanogos Hospital. Start looking for your 2 yards of fabric.

About Me

This is a place to put notes or announcements that happen during the workshops.

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