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By Mike Mauney

Still Time for Prom Perfection

Jump-starting a daily workout program now can make the difference between settling for a cover-up smock or having the body to wear whatever fashions you favor.
It's amazing how slowly time can pass when you are sitting in the classroom, and how quickly time goes by when you are looking forward to something that you feel will be the most important event of the year. Well, that important event will soon be here, and now is the time to prepare. Of course, I am referring to "The Prom".
What is the definition of the word "prom" and why is it considered one of the most important events of the year? According to Funk & Wagnell, the definition of prom (short for promenade) is "a formal college or school dance." There are two key words: formal and dance. This is not your ordinary dance, by any means; it is the most elegant and classy dance of the entire year. This is the time guys have the opportunity to look their absolute best in a tuxedo and the girls absolutely shine in evening gown.
I must admit that the guys have the advantage over the girls when it comes to dressing up and covering up. The guys will, no doubt, pick a tux with padded shoulders, a cummerbund to hold in their waist, and pants to hide their skinny legs. The girls, on the other hand, will want to choose a gown that will show off their shoulders, arms, waist, hips, and, with a slit skirt, their legs.
Looking classy — and a little sexy — while maintaining elegance can be quite a challenge for young women. The key is to choose the right gown that draws attention to your best features and away from the not-so-good parts.
But, if you have areas of your body that are keeping you from buying the gown of your dreams, you could be forced into finding one that merely hides your flaws. That is where the sweat, tears, and sore muscles part of preparing your body for the prom comes in. A fitness program can help you reduce or eliminate those problem areas and allow you to wear that perfect dress. In addition to exercise, you will benefit from changing your eating habits: it's never too soon to stop eating unhealthy, and to begin choosing foods that will improve your health and help reshape your body as well.
Now is the time to begin that program to ensure that you have the toned body you deserve for your prom celebration. Three areas are vital to your success: aerobics, nutrition, and muscle toning.


To burn off the excess body fat, you must perform some type of aerobic activity six days a week for a minimum of 30 minutes. You may want to consider speed walking on a treadmill or around your neighborhood, or maybe a stationary bike works better for you. What ever you decide, it is important to keep your heart rate around 70 percent of your maximum heart rate. To determine your BPM (beats per minute) heart rate, subtract your age from 220 and multiply by .70.


It is very important that you do not replace the body fat you burn away with more body fat. This is why a healthy nutrition plan is so important.
Replace cookies, cakes, and candy with fruits such as apples, oranges, and grapes.
Replace carbonated drinks with juice, water, and skim milk.
Replace ice cream with fat-free yogurt.
Replace red meat with chicken breast, turkey breast, white fish, and tuna.
Replace hot dogs and hamburgers with turkey burgers and turkey hot dogs.
Drink a minimum of 10 eight-ounce glasses of water per day.
Include carbohydrates for breakfast and lunch
Do not eat any carbohydrates after 4 p.m.
Eat only white meat (chicken and turkey breast, white fish, and tuna) and green vegetables for dinner. NO CARBS!

Muscle Toning

Muscle-toning exercises can be done using light to medium weight. For some areas of your body, no weight at all will be needed. If you need to thin down your waist, hips, and thighs, you should do extra sets with a high amount of repetitions per set, without weights. For a leaner look, do the following per exercise:
5-6 sets
15-20 reps per set
5-6 days a week
For toning your body you will need to use light to medium weights (3, 5, 8, or 10-pound dumbbells). Toning your body will make your muscles more defined. To achieve more definition, perform each exercise as follows:
3-4 sets
12-15 reps per set
3 times a week (every other day)
Remember that, no matter how toned your muscles are, you will not be able to see them if they are hidden under layers of body fat. So, train hard and enjoy the prom!


Step 1

1 Lie on your right side.
2 Keep your left leg straight and raise as high as possible or raise half way.
3 Lower your left leg within one inch of your right leg (do not allow legs to touch).
4 Repeat exercise.
Perform four sets with 20-25 reps per set per leg. Flex foot on first and third set and point foot on second and fourth set.

(LEFT) Mrs. Georgia United States 2003 Meredith Boyd demonstrates the correct technique to tighten and tone your outer thighs.

Step 2

Mike Mauney, owner of Body Design By Mike fitness center in North Carolina, is a Personal Fitness Trainer certified by the National Federation of Professional Trainers. Mike specializes in Personal Fitness Training for women of all ages. For twelve years he has been training dancers, models, cheerleaders, pageant and swimsuit contestants of all ages and competition levels (local, state, national, and international). His daughter Michelle Mauney was Miss North Carolina USA 1995. Some of Mike's training credits includes the following: Carrie Stroup, Miss World representative 2001, Janice Ward, Mrs. United States 1999, Vanessa Minnillo, swimsuit winner and Miss Teen USA 1998, and Michelle Warren, 1st runner-up Miss America Pageant 1998.

Additional Fitness Articles

Summer 2016

Don’t Be a Sore Loser

Staying fit sometimes results in nagging muscle pain, but we have the methods to help alleviate your discomfort.


Spring 2016

Common Core

No matter what you’re doing your core is probably hard at work, so it’s time to focus on making that your top priority in the New Year.


Winter 2015

Let’s Get it Started

Beginning an exercise routine can be the hardest part, so it’s important to remember the benefits that you’ll reap from becoming fit.


Fall 2015

Get Fit and Stay Fit

Stop falling for the latest fads and fitness crazes already, and start focusing on the basic steps that will lead you to a better body and mind.

By Sonya Roemisch B.S., CPT


Summer 2015

Back to Basics

A fitness routine should be more about being healthy inside and out, and less about just looking good in a swimsuit.

By Courtney Dawn Shaw


Spring 2015

A New Year's Revolution

When it comes to losing weight, make your new year’s resolutions realistic and set your weight loss goals accordingly.


Winter 2014

Avoiding the Incredible Bulk

Lifting weights will not make you “big and bulky,” so much as it will give you valuable and healthy muscle for an amazing body.


Fall 2014

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Shedding even one pound can be a difficult task if you aren’t willing to create a synergy between your diet and exercise routines.


Summer 2014

Healthy Means Beautiful

Regular exercise not only means positive results in your appearance, but it also has some deeper and far more important benefits.


Spring 2014

What Good Things Fitness Brings

Getting started with a fitness routine is always the hardest part, so it’s important to remember the benefits that you’ll reap from a healthier lifestyle.


Winter 2013

Redefining your Health

The words health and fitness are often mistaken for one another and it’s important to know the difference between the two in your daily routines.


Fall 2013

Crank it Up!

By performing your exercise routines in short-but-intense bursts, you can actually achieve desired results without having to spend all of your time in the gym.


Summer 2013

The Belly of the Beast

Through aerobic workouts, you can burn away your excess belly fat and work toward a toned and sculpted physique.


Spring 2013

The Packing Order

You don’t have to be discouraged by the hard work it takes to get perfect abs, but you do have to be committed to following each step.


Winter 2012


Now that you’ve used every reason in the book to avoid exercising, why don’t you ask yourself how you can overcome them?


Fall 2012

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No matter how old you are, it’s never too late to find the right exercise routine for you, and it just might save your life.

By Dustin Kellenberger


Summer 2012

Secrets of a 5’ 2” Goddess

Betty Thompson, first runner-up to Miss America, displays what it takes to be a true fitness competitor.

By Dr. Harvey Jenkins


Spring 2012

20 lbs in 20 Days

Through the use of the common female hormone, hCG, quicker weight loss can be achieved when combined with the proper diet and exercise routines.

By Dr. Harvey Jenkins


Winter 2011

In the Zerona

Some of the most famous faces in recent winners’ circles have taken advantage of a remarkable new laser process.

By Dr. Harvey Jenkins


Fall 2011

Clock into the Physique Factory

A variety of workout and conditioning methods can help you attain your desired body shape in a matter of weeks.

By Dr. Harvey Jenkins


Summer 2011

Feeling the Burn

With swimsuit season quickly approaching, it's time to get back to the daily grind of staying in tip top shape.

By Mike Mauney


Spring 2011

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One of the most important aspects of your workout involves simply having enough water in your diet.

By Mike Mauney


Winter 2010

The Spoils of Winter

It’s time to plan ahead for all of the delicious seasonal meals that will interrupt your workout routines .

By Mike Mauney


Fall 2010

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Pairing up with a friend is the best way to achieve success in your daily workout routine.

By Mike Mauney


Summer 2010

Saddle Down, Partners

IAs the summer months approach it’s time to shed any excess weight you may have gained during the holidays.

By Mike Mauney


Spring 2010

Winter’s Body Wonderland

By combining two strong workouts with dedication, you can cut an hour’s routine in half.

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Spring 2009

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A healthy nutrition routine doesn’t have to mean an evil diet when it comes to building and maintaining strong muscle.

By Mike Mauney


Fall 2008

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You may think you’re ready to get in shape, but getting your mind set is the real battle ahead.

By Mike Mauney


Summer 2008

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Train even when your miles away from home

By Mike Mauney


Spring 2008

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Winter 2006


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Fall 2006

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By Mike Mauney


Summer 2006

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Following these nutritional and workout guidelines will give the patient “Tortoise” a jump on the overanxious “Hare.”

By Mike Mauney


Spring 2006

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Winter 2005

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What body shape you are — apple, pear, or banana — will determine the best workout pattern to deliver sweet success.

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Fall 2005

Say Goodbye to Stubborn Inner Thighs

Here’s a three-step plan to whip those inner thighs back into shape.

By Mike Mauney


Summer 2005

All Aboard For “The Circuit Train”

Once you hop a ride on this multi-muscle workout, you’re sure to be on the right track to “Totally Toned Town.”

By Mike Mauney


Spring 2005

The Cure For Prom Fever

You won’t need a flu shot to avoid this illness, just a little planning and a pledge to take your medicine.

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Winter 2004

'One Six-Pack to Go'

If only it were so easy. You’ll have to work to achieve abs that are a cut above.

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Fall 2004

Toning the Chest To Be Its Best

Not to be overlooked, the pectoral muscles need a workout in order to do their job.

By Mike Mauney


Summer 2004

Five Steps to Sleek Shoulders

Often neglected but highly respected, deltoid perfection is what a well-proportioned upper body needs most.

By Mike Mauney


Spring 2004

Prom-Prep Fitness Tips

Jump-starting a daily workout program now can make the difference between settling for a cover-up smock or having the body to wear whatever fashions you favor.

By Mike Mauney


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