TRANSFORM NOW!
CONTEST PREP
bikini pro transformation | contest prep

New IFBB Bikini Pro: Bethany Barlett Tomko!

EXPLORE OUR PROGRAMS

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12 WEEK TRANSFORMATION PROGRAM

  • Meal program
  • Workouts for all fitness levels
  • Precise cardio program to follow
  • Unlimited support, motivation & coaching
  • Extensive program instructions provided
  • Weekly check-ins
Diva Squad Fitness - 12 week program

DIVA SQUAD CONTEST PREP

  • The A to Z of everything you need to be successful on stage
  • Meal program
  • Workouts & cardio program
  • Extensive program instructions, tips & secrets provided
  • Posing instruction & customization included
  • Weekly check-ins
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COMPETITOR OFF SEASON

IMPROVEMENT/MAINTENANCE PROGRAM
  • Assessment of current physique
  • Discussion of improvements needed 
  • Meal program
  • Workouts & cardio program
  • Recommendation for future contests
  • Weekly check-ins
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POSING PACKAGE

Bikini / Figure / Women’s Physique
  • The A to Z of posing & stage presence
  • Custom posing that suits your specific physique
  • Recommendations on your head to toe stage look 
  • Tips & secrets on posing & what to expect on show day
  • Information on what the judges are looking for
  • How to captive the judges!

TESTIMONIALS

I chose to hire Karen as my trainer not only because I watched her change her lifestyle & physique, but also because I have known her for 15 years. Even though she is a Figure competitor/bodybuilder, she did not give me a “bodybuilding diet” or have me take the exact supplements that she takes.…
Ginnie B.
In 2011, I competed in the bikini division -on my own- a few times and decided in 2013 to transition into the figure division and hire a coach which wasn’t the the best experience, unfortunately, but was suprised to find out shortly after a show I was going to have a baby. On March 25th, 2014  m…
Rachel W.
I can’t say enough great things about Diva Squad! I have lost over 100lbs. following her program. Food I like to eat, an excellent app to track progress & work-out with weights!  #accountabilitymatters #lifechanging –  Stacy S. / Texas
I have been working with Karen for a few months now as my bikini competition prep coach. Her programming and coaching has not only completely change my body but my life as well. Her plan helped me get 1st place in my first competition! I’ve continued to work with Karen though normal life as I loved …
So I hired Karen to be my coach January 1st of this year which ended up being one of the best decisions of my life! Pic on the left was 200lbs January 1st and pic on the right was 203lbs December 22nd. Karen is absolutely amazing as a coach! She has so much knowledge about dieting and working out! N…

Loved working with Karen! She helped me with my posing for a show I did in April! She is attentive, offers lots of knowledge and experience and she listens! Each session we had she took the time to make sure all of the questions I had were answered! I appreciate the individual appr…

I wanted to thank you once again for all you guidance and dedication with me for the last 15 weeks and I’m so excited to continue our journey together. Goal to meet in person one day !! I was so nervous of living so far from you and how it would be but you made me feel amazing you cared so much for …
I have truly enjoyed my prep with Karen & Diva Squad Fitness.  The entire program from start to show day was amazing.  Loved that the meal plan and workouts changed often so there was no way to get bored with any of it.  Looking forward to continuing my journey with Diva Squad.
Elisa A.
The day I saw Karen at the gym, I knew I wanted HER to be my coach! I was inspired by her physique and the way she carried herself. I lost about 20 lbs in just 3 months! Sounds unbelievable right? Later on, I decided I wanted to compete, I went to Karen (duhh) because I trusted her knowledge. Prep w…
Sofia V.
I don’t often show Coach Karen appreciation for all she does to coach me physically, mentally and spiritually(fitness falls into each of these categories).   She spends an incredible amount of time each week doing things behind the scenes (my workouts, fine tuning nutrition, etc). She immediately r…