With compete you will find everything you need just in one place. Competing is a personal journey that requires you to overcome many obstacles, being coached by an athlete who has done this process many times herself takes any confusion or questions out of the process, meaning you can relax and enjoy the journey.

Real People, Real Results

Ali Charlesworth

  • Increase her food intake whilst seeing an increase of lean muscle tissue.
  • Was able to pull back on her training
  • She has gone from being 53kg to 67kg.
  • She has made all this improvements naturally

Carryn Denny

  • Not only transformed her body composition, also transformed her mind.
  • She has been with Ally’s Angels since 2018 after having her 2nd baby.
  • Alicia has helped to keep her away from old habits.

Samantha Sears

  • Has been with Ally’s angels 3 years.
  • For her it’s not only about the amazing coaches and support but the group of men and women of this group.
  • Ally has helped her to be more confident.

Kathy McConnon

  • She embarked the program with diet, exercise, and mindfulness with Ally’s in 2018.
  • She felt she became the best version of herself thanks to Ally.

Message from Ally

Whether you’re looking at getting on stage, transforming your body for that special day, or just cleaning up your lifestyle so you can get the most out of life, we can get you there.
There are plenty of fad diets out there that get rid of some weight quickly, only for it to just pile straight back on! We take a holistic, biomechanics, postural, health-focused approach to weight loss!
Every single piece of advice that you get given will come from decades of industry experience. Whether we are talking about the nutrition/food plans, the training plans, the physiotherapist backed rehabilitation/rehab programs to limit injury.

  • 3 times World Champion 17, 18, 19 WBFF Fitness Diva Pro +35
  • WBFF TEAM of the year 2018
  • First Australian nominated for WBFF Coach of the Year 2018

Alicia Gowans

Managing Director & Head Coach

What is included with our Compete Program

Compete is a 12 Week minimum Program that provides you with workouts, 24/7 support, access to our app and a community to help you through the process.

  • Nutrition: Bespoke Tailored Meal Plans formulated by Accredited Sports Nutritionist Alicia Gowans
  • Specifically structured lifting & exercise programs to suit body and/or performance goals
  • Check-ins to track progress and adjust your plans
  • 24/7 Real-time support – available via Whatsapp or messenger platform as needed
  • Links to all preferred suppliers for supplementation & other relevant products
  • Online private community of fellow clients
  • Discounted personal training sessions where possible
  • Posing coaching for relevant competition stage
  • Stage coaching/preparation/support
  • Posing routine construction and perfection
  • Advice on Stage costume/bikini
  • Social media support and content advice
  • Brand sponsorship/partnership identification and securement

Is this program suitable for you?

Compete can be a great program for those who have been training for some time and have a solid foundation of muscle. For those without it can be a great long-term goal to look ahead to!

For a lot of men and women stepping on stage can be extremely empowering and do heaps for their confidence.

At Ally’s Angels, you will be part of a community where hundreds of athletes are on the same journey as you and being mentored by those who have specialised in the area.

For those with a strong mindset, headspace, attitude towards diet, and training competing can be truly liberating a process that can develop you as an athlete but also develop your name in the fitness industry.

How does it work?

Step 1

Click the button to get started to commence the process. You will receive an email to download the two apps and we will add you to our private Facebook Community.

Step 2

Fill out our questionnaire and after 48 hours Alicia will have your programming completed.

Step 3

You will have access to the programs and will book a coaching call with Alicia and a demo to check that everything works.

Step 4

From here, you will check-in and book a call with Alicia every week.

Get started now


  • Nutrition: Bespoke Tailored Meal Plans formulated by Accredited Sports Nutritionist Alicia Gowans.
  • Specifically structured lifting & exercise programs to suit body and/or performance goals
  • Check-ins to track progress and adjust your plans
  • 24/7 Real-time support – available via Whatsapp or messenger platform as needed
  • Links to all preferred suppliers for supplementation & other relevant products
  • Online private community of fellow clients
  • Discounted personal training sessions where possible
  • Posing coaching for relevant competition stage
  • Stage coaching/preparation/support
  • Posing routine construction and perfection
  • Advice on Stage costume/bikini

$99 USD/Week

Get Started


You may terminate your subscription by written notice to AA&A Fitness 24 hours from the date that the first payment is executed (‘cooling-off period’).

In the event that you terminate within the cooling-off period, you will forego any fees or payments already paid to AA&A Fitness.

Should you terminate your subscription at any time after the cooling-off period for any reason you will pay AA&A Fitness the remainder of the total fees due.

Please be aware there is a 2 week cancellation notice period in which payments will continue during the account finalisation process.


Frequently Asked Questions

How to start training for fitness competitions

The road to becoming the champion of fitness competitions is not easy because you are not alone in the contest! An adage says, ‘No Pain, no gain’ signifies that you must train and work hard to blow out your competitors from the competition and uphold the winning trophy.

This universal law applies to fitness competitions as well. If you are looking forward to becoming the champion of the fitness competition and looking for some useful tips, look no further! Here are some tips on how to start training for a fitness competition.

Create your workout plan
It can occur that you have no idea where you should start. Don’t worry! Everything has its beginning without any knowledge. Creating a workout plan is the first and foremost step you want to take in order to create the path to follow your dream of winning the fitness competition. You will be able to fix each day for separate exercises.

Hire a trainer
You will definitely need a trainer to assist you in working on the different parts of your body effectively and chronologically as per your body structure. Training on your own without any prior knowledge may hamper your body’s growth and training as well. A professional trainer can give you instructions after pondering several aspects, for instance, your body growth, structure, and other aspects.

Pay Attention to Nutrition
Undeniably, nutrition plays the most prominent role in terms of aiding your body to take the necessary energy when it is essential. This means including a proper nutrition plan to your bodybuilding diet will help your body generate more energy, which will allow you to work out effectively.

Consider Gym Facility
As you have decided to compete with others in the competition, you must consider whether the gym you have chosen to work out has all the materials you require to train efficiently. Not all the gyms come with exclusive quality. Take some time to find the best gym in your area and take membership from there.

Take Rest When Necessary
Never compromise the relaxation of your body! Of course, you must push yourself to the limit in order to take the lead in the competition, but excessive pushing your body to gain fitness may become a curse in the middle. To avoid such an unwanted situation, you must give your body sufficient rest when it is necessary.

Stay Positive and Motivated
It is crucial for you to stay positive and motivated. It may occur that at some point, you are losing all the hopes and begin to think that you would never win the competition. This kind of thought can pull your leg from behind, and you don’t want it!

For instance, if you are being provoked by others, you won’t be able to pull it off. It is wise to take these comments into account and extend your willpower that you can do it, and you will be the champion no matter what it takes! So, motivation is the key component of preparing for any completion. You must know how to exploit it.

In conclusion, following the tips mentioned earlier will definitely help you to win the fitness competition.

How to compete in fitness competitions?

To compete in the fitness competition, you must be aware of some of the factors that come hand in hand with the deal of being in these shows. Certain things you must keep a note of are:

Am I motivated towards the right thing?
Body fitness shows can sometimes lead the participants to be involved in things that are dark and can be harmful. This may involve an over-obsessed behavior towards physical appearance, ruined eating patterns, and also drug usage. But having positive motivation can wave off the chances of these issues. The positive mindset while entering into fitness shows is that “I want to move into reaching a new goal and to have fun while doing it.”

Do I have enough time to train for the show?
Training is essential, and you must have the right time to do it. Without appropriate training, you can not achieve your goal of winning a show that is entirely based on physical appearance and fitness.

Do you have enough money?
Taking part in fitness shows can involve the expenditure of a lot of money. You can not wish to win these competitions without having to spend on gym coaches, registration fees, foods and supplements, outfits that can allure, travel expenses, tanning costs, etc. All this will need a huge amount of finances, and you must have it to win the shows

You should know what type you are going in?
There are many beauty and fitness shows, and they have different categories. You will have to choose from Bikini, fitness Modeling, Figure, and Physique. You can learn more about all of these types on the official sources of the competitions.

To win the show, you will have to have appropriate training sessions, food modifications, and an appropriate diet to stay lean and healthy and maintaining a life routine that falls fit on all the requirements you need to have a winning figure.

To compete in these shows like FMG, you will have first to register yourself in the show for some fees. This fee will assure you that you are in, and you can apply for registration online through the official website of FMG in Australia. These sites will guide you all that you need to know about setting yourself up for the show and to compete with other winning figures of the participants.

These were some of the most basic things that you must keep in mind and must follow to compete in the fitness shows. There are many fitness shows in Sydney, but the top one if FMG, in which the participants have to keep a note of how they look both physically and facially.

In FMG 2018, many participants took part in the show, and they all looked just perfect, but the winning position is for only the contestant that knows how to follow all of the guidelines given by the official FMG websites. You must keep your eyes open to see what are the requirements form the judge’s panel so that you can ensure your winning.

What do judges look for in fitness competitions?

Every competition has its requirements and set of rules to follow. The judging committees are advised to look for certain things in the participants to rank them in positions accordingly. In fitness competitions, the situations are just alike. The judges mostly look for certain things among the participants to rank them in positions.

In the bikini rounds, the judges look for the softer overall aesthetic and shape of an hourglass figure. They seek sculpted shoulders, small waists and tones, large and muscular glutes, and very strong defined legs. These things are mostly looked for in participants that are appearing in fitness competitions like FMG and rest. A few other things are as below:

A small amount of muscularity with distinction and no visible striations:
In fitness competitions, you are not only suggested to have a beautiful figure but also to add muscles in your body. It would be best if you had visible muscles that represent the hard work you paid in achieving a fit figure.

Overall firmness:
This involves an overall muscle tone that has shapely lines and an overall firmness that is not overly lean. It would be best if you did not look skinny but not too much firm. There must be midway of both, and you should lie perfectly in that to win fitness competitions like FMG 2019.

Healthy appearance:
Health and beauty contents do not only measure your fit figure, but they also want you to look healthy and not skinny at any cost. Your outlook must represent the hard work you put in looking healthy and fit.

Yes! Being a part of fitness competition like FMG bikini, you must also have a good layer of makeup on. That involves all the lashes and mascara as well. You must look all feminine at your face and have a muscularity in your figure.

Skin tone:
Skin tone is also kept in notice while judging for a fitness competition in Australia. It would help if you had a tan skin tone that makes your muscles look more visible and help you with looking firm and strong. Make sure you apply an even layer of tanning products all over your body so that there are no empty patches.

The competitors are told to be participating in a two-piece suit. The bottom of the suit must be v-shaped, and no thongs must be included. The swimsuits worn must be all of a good taste. The competitors must be wearing high heels and can wear jewelry.

The judges will be noting all of these factors to come up with a solution to choose the winners. You must be paying attention to each of these factors and must make sure that you do not skip any of the details form them.

Many participants are looking to participate in fitness competitions, and all of them are equally spirited to win the show. It would be best if you did enough research to see what are the rules and guidelines that are advised to be followed in these fitness competitions like FMG.

What are the different fitness competitions?

There are so many people out there who are fitness freaks. Gone are those days when these people were considered as almost outcast in the society and communities. Now time has changed, so is the mindset of the people. In different countries various types of fitness competitions are now arranged on the national and international level as well to recognize the efforts put by those freaks into fitness programs and activities. Australia is no exception — different fitness competitions are held in Australia every year with a view to encouraging the people who spend a considerable amount of time for their fitness programs.

There are around 5 body-building federations in Australia, namely INBA Australia (International Natural Bodybuilding Association), ANB (Australasian Natural Bodybuilding), IFBB Australia (International Federation of Bodybuilding), NABBA/WFF (National Amateur Body-Builders Association/World Fitness Federation) and WNBF Australia (World Natural Bodybuilding Federation), who organize different types of fitness competitions from time to time. Some of the mentionable names are ‘Bikini Model Competition’, ‘Ms Runway Competition’, ‘Fitness Model Competition’, ‘Angels Competition’ and ‘Bodybuilding Competition’.

‘Bikini model competition’ is primarily meant for the females where the contestant body is compared to the fitness model class. Competitors are not required to have a 6 pack abs, but they are judged with just a bikini on the body.

There is another popular competition known as ‘Ms Runway’ which is also meant for the females mainly. However, no particular body type is necessary to take part in this category rather this is open to any body type. The competitor may be asked to put on any dress as the main aim of the competition is to judge how glamorous the contestant is and how gracefully she can flaunt her figure putting on a particular attire. While the figure of the contestant carries significance, other factors such as your attire, level of confidence, glamour quotient and the sense of jollity are also very important when it comes to winning the title.

‘Fitness model competition’ is another category where both male and females are allowed to participate. The mandatory criteria of this one is that the contestant must have 6 pack abs. Contestants not meeting this requisite are not qualified to take part in this competition and are eventually disqualified from being offered the entry into the contest.
There is another popular fitness competition in Australia which is known as ‘ICN Angels’ which is open to all female competitors having varieties of body figures. The contestants are judged by their overall approach and presentation. This is more fun-focused where the competitors are rather requested to focus more on fun and entertainment rather than their attires and figures.

Last but not the least, here comes the ‘bodybuilding competition’ which is probably one of the most popular categories among the fitness freaks in Australia. There are separate competitions for both males and females. The contestants must have bulk and muscular body in order to participate in this competition.

Apart from these, many other fitness competitions are organized locally here in Australia by the fitness federations.