contents at a glance. on the cover 30. 8 MEET YOUR COVER MODELS Nathaniel & Alicia 13 GET OUT OF YOUR OWN WAY by coach Fatima Leite Kusch 22 BUILDING THE ARMS AND BACK OF A BIKINI CHAMPION 26 ASS TO GRASS How to squat properly health & nutrition 3. & 40. 50. 1. 36 TRAVEL TIPS FOR THE COMPETITOR Tips to help keep traveling fun and balanced 38 FLEXIBLE DIETING What is IIFYM? 50 #LIFETIMEDRUGFREE The dangers of steroid use 7.. inspiration 12 TEAM The supportinve approach to fitness competitions 42 PHOTOSHOOT Q&A with Holly Barker 46 STEPPING ON STAGE FOR THE FIRST TIME with Alison Ludovici 48 THE BACKSTAGE EXPERIENCE How to have the best show day 60 HEART & TRANSFORMATION AWARDS 53.