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Caught Prom Fever?
We’ve Got the Cure
You won’t need a flu shot to avoid this illness.
All it requires is a little planning and a pledge to take your medicine.
By Mike Mauney

Okay ladies, it is that time of year again when many of you come down with “prom fever,” a very serious condition which, if left untreated, could lead to sadness and disappointment. Symptoms of prom fever include the following:
• Confusion: Not knowing which gown to choose due to so many choices.
• Stress: Not being able to wear your choice of gown due to your weight.
• Nervousness: Caused by trying to combine too much homework, too many school activities, and being totally out of shape.

The recommended cure for prom fever is fitness training in the form of muscle toning, aerobic activity, and healthy nutrition. You must begin this treatment program with planning, scheduling, and daily commitment.

First, let’s look at planning. Write out a list of all of your daily activities, including everything that you do in a day — meals, homework, telephone conversations, etc. Now prioritize your list, beginning with the most important. Of course, you will find activities that must take place, but you will also notice activities that can be deleted; examples of activities you could cut back on or do without include extra time talking on the phone, sending e-mails, watching tv, and the like. In your list of must-do activities, add a new item — fitness training.

Once you have decided which actions must be taken each day, you must then schedule your entire day to ensure every item on you list can be fit in and completed. An important thing to remember about your fitness training is that it does not have to be scheduled to be completed all at one time. For example, let’s say that you would normally

Pageantry contributor and Miss Teen USA 2004 Shelley Hennig demonstrates the correct technique for exercising her back muscles.
1 Inhale and grip bar with wide grip
2 Exhale and pull bar down behind your head
3 Inhale as you return bar to beginning position, extending arms as much as possible without locking out your elbows
• Complete 2-3 sets
• 10 reps per set
• Rest 30 seconds between sets
• Perform 3 times a week

set your clock to wake up each morning at 7 am. Since your have added fitness training to your schedule, you could set your clock for 6:30 am to give you time to begin your day with 30 minutes of aerobic training on a treadmill, stationary bike, or a similar piece of equipment. After you have completed your aerobic training, you would then schedule the rest of your morning and afternoon. When you return home, you could schedule 30 minutes of muscle-toning exercise before dinner. After dinner would come homework or and extra activity such as dance class. Here is a scheduling example:

6:00 AM Aerobic training
6:30 AM Shower, breakfast, prepare for school
7:30 AM Travel to school and attend school
3:00 PM After school activities
5:00 PM Travel home and rest period
5:30 PM Muscle toning exercise’s
6:30 PM Dinner
7:00 PM Homework, etc.
10:00 PM Retire to bed

This is one of many variations of how your daily activities could be listed and planned. The main thing to realize is that scheduling your daily activities will allow you to include fitness training along with other important activities.

Okay, now that you have a better understanding of how planning and scheduling can work, you must now be committed to do so, because without follow-through none of your planning or scheduling will work. Of course, from time to time you may have to rearrange your schedule. Notice I said “rearrange” your schedule, not “delete” from you schedule. Having to rearrange your schedule is to be expected.

Seeing improvement in your body brings us to our next points; aerobic activity, nutrition, and muscle toning. The aerobic activity will be needed to help eliminate excessive body fat. This must be done in order to wear and look good in the gown of your choice. Keeping your heart rate (beats per minute) in the 70 to 75 percent range for a minimum of 30 minutes a day is very good for burning body fat. Of course, doing more than 30 minutes a day would be even better. To determine your target heart rate (beats per minute), subtract your age from the number 220 and then multiply this number by 70 or 75 percent.

For muscle toning, I suggest training your entire body three times a week. To save time, you may want to train your upper body (shoulders, chest, back arms, and abs) on Mondays, Wednesdays, and Fridays, leaving your lower body (hips, legs, and abs) for Tuesdays, Thursdays, and Saturdays. Make sure that you complete a minimum of one exercise per body part. I recommend completing two or three different exercises per body part, as time allows. You will also be completing your aerobic training six days a week. Remember that it’s okay to separate your aerobic training from your muscle toning training, and doing so will help you fit your total training into your busy schedule.

When it comes to nutrition, a few simple changes to your diet will make a major difference to your body health and appearance. Replace high-carbohydrate snacks such as cakes, cookies, ice cream, and chips with a snack of fruits, fat-free yogurt, pretzels, and sugar-free Jell-O. Substitute 100 percent whole wheat bread, bake potato, and grilled chicken breast as better alternatives to white bread, French fries, pizza, hamburgers, and hot dogs. Consuming your carbs at breakfast and lunch but eliminating them from dinner will help your body burn them for energy, rather than storing them as fat.

Prom fever has also been reported among women in all walks of life, whether they are preparing for their wedding, going on their honeymoon, recovering from giving birth, working from 9 to 5, preparing to enter a competition, or facing any major life-altering experience. For all of them, I have great news — the cure is the same! Just follow this advice and you too will be fever-free and ready to be your best for whatever special occasion is on the horizon.

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 United States 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

Cheating Your Way to Synergy

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

Acting Your Age

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

Drink up to Slim Down

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

Howdy Partners

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.

By Mike Mauney


Spring 2009

Losing Weight, Eating Great

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

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Spring 2008

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Winter 2006


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Fall 2006

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By Mike Mauney


Summer 2006

Slow and Steady Rules

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

By Mike Mauney


Spring 2006

High Time To Fight Fat

The struggle between “The Fat Boys” and the “the Cardio Kid” isn’t one to take lightly. Which side you favor determines which size you’ll fit into when trying on those gorgeous gowns.

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Winter 2005

Reaping The Fruits of Your Labor

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

By Mike Mauney


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.

By Mike Mauney


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.

By Mike Mauney


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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