SKILLS TO DEVELOP:

>> Moving with grace and poise. Judging starts the moment competitors step onstage, so get used to walking and posing in your heels. Not practicing your posing enough is the most glaring mistake Carla sees. "You can never be overly prepared," she says. "Posing" refers to how you hold your body onstage and how you make your quarter turns, which allow judges to assess your physique. In the lineup, beware of the "arms out, lats flared" look. "And keep your fingers relaxed, not stiff," Tracey warns. "You want to look relaxed from head to toe." That's why she also advises spending time walking in your heels. More specifically, vacuum the house while wearing your contest shoes so when it's time to step onstage, walking and posing are effortless.

>> Onstage polish. "Competing is trial and error as you go through the ranks," Rockell says. "You can learn from your mistakes and also from the pros' mistakes." Several top competitors offer diet and training advice, but remember, just like training advice, posing pointers and competition tips are suited to the individual. So seek out those who have worked with your body type before. Videos can be useful, too: Check out the National Physique Committee's (NPC) informational video, "What are judges looking for in figure and fitness?", at repetrope.com, or pro competitor Julie Lohre's posing video at julielohre.com. Videos from the Fitness/Figure Olympia and Fitness/Figure International can also show you what to aim for.

>> Winning thoughts. "While you're getting ready for a show, keep a written record of your training and nutrition so you can assess what's working for you and what isn't," fitness pro Jen Hendershott advises. The next time you're prepping for a contest, you can repeat the things that worked and avoid the things that didn't. Are you ready to do quarter turns?