Bikini Diaries: Recent Episodes
Na'iyma Chew
Bikini Diaries was created to send a core message that anything you want in life is achievable as long as you never give up on your dreams. We dive deep with emphasis on health, fitness, and mindset, to motivate others to be authors and action takers in their lives. Our mission is to encourage and enlighten others with all talks bikini in our in depth discussions with other bikini professionals in the IFBB. (international Federation of Body Building)
Our guest today is bringing all the energy ! She began competing at 18 and has been competing for 7 years ! In this episode she shares with us how she overcame her eating disorder and her road to pro ! Be sure to tune in to hear her story !
8:20 Initially why did you decide not to go to college?
16:00 Sam’s relationship with food
23:00 How Sam's relationship with food evolved?
32:00 Strategy to getting your pro card?
Angel Fashion Show
- Walk on stage for the experience of a lifetime.
- Connect with like-minded females, no experience required, no conditioning required.
- Get your Victoria's Secret fashion show model moment on stage.
- Perfect opportunity to showcase your transformation, gain stage experience and have all the fun of show day without the stress of judgement.
- Open to all ages 18+
- Use code "DIARIES" Learn More
Sam McDonough Instagram
Our guest today is a force to be reckoned with. In one year she received an overall and her Pro card. She then took a few years off, came back and placed 7th at the Olympia and is Olympia qualified for this years 2024 Olympia !! Did I mention this was in her 1st year back as a pro? I cant wait for you to hear her story ! sit tight and prepare to be inspired !
8:00 What Ariana has been up to since getting her pro card.
17:00 How did going through dieting extremes effect you in your improvement season?
21:00 How to get out of post show blues
30:00 Coming back to the stage
48:00 Hard work pays off
54:00 Goals in the sport
- Walk on stage for the experience of a lifetime.
- Connect with like-minded females, no experience required, no conditioning required.
- Get your Victoria's Secret fashion show model moment on stage.
- Perfect opportunity to showcase your transformation, gain stage experience and have all the fun of show day without the stress of judgement.
- Open to all ages 18+
- ANGEL FASHIONSHOW DETAILS
Ariana Brothers Connect here
Lets welcome Miriam Egan ! She received her pro card at her third show. She is a nutritionist and an inspiration to us all. Tune in for tips around nutrition in your improvement season, and cultivating a strong mindset to obtaining your pro card.
Miriam : Instagram
5:00 meal plans or macros
12:00 Jay Cutler tells me I should compete
30:00 How does your career as a therapist impact your mindset?
40:00 How do you have an intuitive eating day?
Head HERE for your FREEBIES, coupon codes, and other links!
- Visit ACbikinis.com for custom competition bikinis for all female body building divisions
- Use code "DIARIES" for 15% off any purchase.
- Best suits worn by top pros on the Olympian stage.
- Suits available in every budget.
- Shop posing suits, competition suits, jewelry, robes, and more.
- Custom bikinis designed to make athletes feel most confident on stage.
- Suit gallery for bikini diaries https://bit.ly/3UALkdA
Welcome back to another wonderful episode !!! I am so excited to be back ladies ! In this episode I share with you my son’s birth story. Julian, my first son’s birth story is episode 216. This was in total a 2 hour experience, from the time I had my first contraction, to delivering my baby boy. My second hypnobirthing experience was absolutely beautiful.Tune in to hear my experience.
Welcome back to the show Janine Herera! She is a single mama of 3 beautiful girls and an ICU Nurse with a passion for biohacking. She has been competing for a little over 2 years and placed 2nd at the first Masters Olympia. In this episode we hear a phenomenal story of how she made it to Masters Olympia. She shares her journey of how she began coaching herself, and her aspirations in the sport.
9:55 What has been keeping you motivated throughout the sport
16:35 What did you do to apply for masters olympia?
21:50 Regrets?
26:25 lessons learned from Master Olympia
31:31 Why you should do this sport even with setbacks
39:00 Obstacles for coaching yourself
45:25 What more do you want to achieve?
Head HERE for your FREEBIES, coupon codes, and other links!
Free Strategy Call HERE
Janine Herrera @ja9fit
So Why haven't you signed up for that bikini competition? Whats really holding you back? If you have been contimplating this for quite some time now and you haven't made the leap, then listen to this episode ! It was created to support you with your mindset and encourage you to go for it !
Want the FREE Bikini Diaries Posing Starter Kit?
Head HERE for your FREEBIES, coupon codes, and other links!
We are so excited to Introduce Kerryne Henich back to the podcast. You can go to her first episode #8 of the podcast to check out both of her episodes. This woman is incredible. She recently competed in the Master’s Olympia and placed 4th in the world. Get excited to listen to what she's been up to the last 5 years and how she's been able to create longevity in the sport. 15 years and still going strong ! Tune in to hear her story.
9:30 Bikini Hack
14:00 What has contributed to 15 years of longevity in the sport?
18:45 How do you create flow in prep?
23:00 How did you feel once you found out that they were going to have a master Olympia?
27:25 Hardships getting to the Masters Olympia
34:30 I’m a happy prepper
38:11 Master’s Olympia experience
45:00 Common misconceptions of masters athletes
53:15 What’s your take on supplements
Today is the last day to take advantage of the $300 off of the Mindset Mastery Mastermind. Use code “GETMINDSET” or “GETMINDSETMONTHLY”.
FREEPOSING.COM 50% off until the end of the year Use code "HOLIDAY"
Head HERE for your FREEBIES, coupon codes, and other links!
Kerryne Henich @kerrynehenich_ifbbpro
When is it truly time to stop weighing yourself? Yes even while in prep Tune in!
Head HERE for your FREEBIES, coupon codes, and other links!
SO why are you losing ? When I put emphasis on loss, im not only talking about placement. Im speaking about improvement in life in general. Sometimes it can feel like we are losing every single day. Why is this? In order to undertsand this phenomenon we must take a dive into a little information about our subconsious mind and the role it plays on our beliefs and decision making. Lets dive in!
Head Here for your FREEBIES, coupon codes, and other links!
Today we are going to talk about how to overcme self sabotage. In this episode you will be able to discover self sabotage red flags, Understand what self sabotage is and actionable tools to overcome it ! I don't want you to let this hold you back in reaching your highest potential ! Lets dive in !
2:25 What is self sabotage
6:00 Missed opportunities
11:45 Mindset Mastery Mastermind
16:30 Red Flags
20:00 Self sabotaging tools
- Head HERE for your FREEBIES, coupon codes, and other links!
Today we will be diving into why it's so important to have a positive relationship with our bodies. I am dropping so many great nuggets to help you create a strong and healthy mindset. My goal is for you to begin the path of really fostering a positive relationship with your body so you can continue to move forward in your life with body positivity and love for yourself in all stages.
2:55 Changes happening to the podcast
7:55 The connection between our mind and body
12:02 What do you know to be true about yourself and your body
16:26 Tapping Masterclass Sunday Septmeber 19th at 2pm EST
Free Tapping Masterclass
- Head HERE for your FREEBIES, coupon codes, and other links!
Hi loves! We are already at episode 295 and going on 6 years of podcasting! I can't believe we have made it this far ! It's an incredible feeling and one that I am excited to share with you.
Are you allowing shows to dictate your success? Didn't win 1st place and now you want to end your season? Well before you do so, Listen to this episode.
- Head HERE for your FREEBIES, coupon codes, and other links!
Today, I am talking all about what to do when you feel like you are stuck. You notice that what you desire seems further and further away instead of closer, and you're looking for a new perspective to push forward.
I also announce some really exciting news ! Stay tuned...
This week we are having some open conversations about mental health. How important is your mental health? In the sport of bodybuilding, it's everything ! Without a strong mindset, this sport will be very challenging. This is why we are obsessed with our guest Michelle Billett. She is an IFBB Bikini pro who has a passion for spreading mental health awareness. Her journey has truly made her stronger and she admits that she is continuing to grow.
Michelle is a former Ballet dancer and in 2019 she joined a gym, a team, and began competing. She is now a trainer herself and is very excited for her first year as a professional Bodybuilder.
[2:25] Bikini Hack
[6:45] Why do you compete?
[11:28] What made you fall out of love with ballet?
[19:09] How would you describe good mental health?
[28:40] Comparison
[36:40] Old narratives
[45:00] Challenges we go through when you become a pro?
[54:45] How did you feel about your the pro shows you have done
[1:00:09] How do you feel going into your next show
Michelle Billet @ifbbpro_bikinibillett
- Head https://vibe-athletics.mykajabi.com/links for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Welcome to the Podcast, Elisabet Vang. She was born and raised on the Faroe Islands, in the Atlantic Ocean. She came to the US to live the American dream. She is currently in Las Vegas competing so she can qualify for the Olympia.
Elisabet began competing in 2016 and got her procard 2021. She has been competing as a pro for a couple of years and this year she placed 3rd at the 2023 Mile High Pro.
In this episode, we discuss how she is making her dream a reality as an island girl. She also shares with us a deep dark confession that I believe many athletes silently struggle with. Elsabet describes her strengths as robotic. She is very disciplined and uses every opportunity to live out her dream. Tune in and get ready to be inspired !
[2:55] Bikini Hack
[13:55] How did your fitness journey begin?
[18:40] What languages do you speak?
[25:28] What are some of your travel hacks?
[31:55] Why did you come to the states?
[40:45] What was it like doing back-to-back peak weeks?
[48:45] Shows Elisabet is currently getting ready for
Elisabet Vang
@elisabetvang_ifbbpro
Head https://vibe-athletics.mykajabi.com/links for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Our next guest is Samantha Beavauis. She is a small town gal who dedicated her life to music, dance, and theater. She began competing in 2016 and received her pro card in 2022 at Jr. Nats. She is a cosmetologist and opened up her own salon servicing women, making them feel beautiful.
In this episode we dive into her 6 year journey to obtaining her pro card, the beautiful relationship she has with her husband who is her coach, and the reason behind why she decided to hang up her heels.
What’s the craziest prep you have ever done? What is more emotionally charged being an amateaur or being a professional on stage? What is life like after competing? Did you ever want to leave your coach and join a big name team? Stay tuned to uncover all the details about her journey.
[3:19] Bikini Hack
[7:39] What is your “WHY” and why do you compete?
[12:20] Why did you want to turn pro?
[17:40] Why didn’t you join a big name team?
[23:40] What has been one of the craziest preps you have ever experienced?
[30:37] Pro Card experience
[36:20] Judges critiques
[44:00] How was your emotional experience different being an amateaur vs a professional
- Head https://vibe-athletics.mykajabi.com/links for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
- Samantha Beauvais @Samanthajobeauvais
Today I share a life update of a pageant I am doing in July along with a great mindset perspective you don't want to miss.
USE Code GIFT at check out.
Head https://vibe-athletics.mykajabi.com/links for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
From the moment I met Dani, I knew her story was something special. In this episode, she takes us on an unforgettable ride through her remarkable journey as a bikini pro. Her determination, resilience, and passion will have you on the edge of your seat, eager to hear more.
What sets Dani apart is her unwavering motivation. As she opens up about her sources of inspiration, you'll find yourself nodding along, feeling that fire within you ignite. Dani's ability to tap into both internal and external motivation is a true testament to her commitment to personal growth and achieving her goals.
But it doesn't stop there. We dive deep into the depths of Dani's imagination as she shares her dreams of becoming a professional soccer player. Her vivid storytelling will transport you to a world filled with what-ifs and possibilities, inviting you to reflect on your own unexplored passions.
The challenges she faced, the lessons she learned, and the personal growth she experienced are a testament to her resilience and determination. Her story will leave you with a renewed sense of belief in your own ability to overcome obstacles.
What you'll hear in this episode:
[2:34] Who is Dani Patterson
[6:18] Dani's motivation factors
[11:56] Imagining life as a professional soccer player
[21:20] Reflections on last year's pro card achievement
[27:04] Building confidence for competitions
[32:23] Pros and cons of relationships during this time
[38:09] Decision-making process for the pro debut
[40:58] Unique aspects of being a pro athlete
[47:53] Identifying personal weaknesses
[54:00] Safety concerns and fortuitous experiences
-
Reach out and connect with Dani on IG: @danileepatterson
-
Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
As I asked Arielle what keeps her motivated, her answer resonated deep within me. Her unwavering love for the sport and the tight-knit community surrounding it is a force that propels her forward, and you can feel the passion in every word she speaks.
But there's more to Arielle's story than meets the eye. Bodybuilding, for her, was more than just a physical pursuit; it was a lifeline that saved her before she even stepped foot on the competition stage. The transformation she underwent is nothing short of remarkable, and it will leave you in awe of the power of the human spirit.
During our conversation, Arielle shared a profound truth that has forever changed her outlook on life: the belief that nobody else can make you feel better than you can make yourself feel. Her words will resonate deep within your soul, reminding you of the immense strength and resilience that lies within each of us.
As a professional bodybuilder, Arielle imparts invaluable wisdom on how to stay fully present, in the moment, while competing. Her advice goes beyond the stage, reminding us to savor every moment of our own lives and find joy in the journey, rather than getting caught up in the outcome.
What you'll hear in this episode:
[2:55] Arielle's background.
[7:00] What keeps you motivated?
[12:15] Bodybuilding saved her life before bodybuilding.
[18:40] How has this experience changed her outlook on life?
[23:55] Nothing anyone can say can make you feel any better.
[27:45] Why did you decide to go back to the dreadful USA?
[33:20] What do you believe happens after you pass after experiencing this?
[39:45] How to stay in the moment when you’re competing.
[45:05] How did it feel to finally get a pro card?
[49:25] Where do you see this going for yourself?
-
Connect with Arielle on IG: @arielleann_ifbbpro
-
Check Arielle's TikTok for great content: @arielleanns
-
Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
We all know that competing may not be everyone's cup of tea and getting approval and support from your loved ones can be hard. But what if one thing that you thought might push you further apart actually brings you closer together?
The athlete I'm bringing on today has been competing since 2012. She came from a very strict childhood but was able to create a life that served herself and her family equally. You are going to love listening to her journey and may even shed a tear as she shares her story of adopting.
So go ahead and grab a handkerchief and a good pillow for a tight squeeze and get ready for a great episode. Without further ado, I am so excited and delighted to introduce to you IFBB Bikini Professional Eng Jarriel!
What you'll hear in this episode:
[4:00] Bikini hack
[14:30] What was the hardest limitation to break free from?
[19:55] Do you feel like you’ve ever had any regrets?
[26:05] Why does she compete every year?
[28:55] When is the best time to compete, which organizations should I be a part of, and how on earth do I find a coach?
[36:35] What’s going on with their improvement season.
[41:00] The process of adopting her daughter.
[46:35] You can’t live your life and be happy by pleasing everyone. Find what really makes you happy and do it.
[51:50] What’s next for you?
-
Connect with Eng on IG @etan0823
-
Head https://vibe-athletics.mykajabi.com/links for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Can you imagine working hard to achieve your pro card and one week out from your pro debut you receive news that could change the trajectory of your rookie season and your life? It's an intense feeling and the athlete coming on today is going to share with us her journey to pro status and the obstacles she's faced along the way. You're in for a treat. Rebecca is a doctor of physical therapy and a fitness specialist for the US Navy. She's got so much knowledge and wisdom to share with us!
What you'll hear in this episode:
[2:30] Bikini Hack
[8:00] How did your fitness journey begin?
[10:00] What do you think it is about Bikini that attracted you to it?
[12:00] What are some things you've learned working as a physical therapist that could be helpful for other athletes to know?
[13:00] What would you consider overtraining to look like?
[14:00] What are some of your favorite recovery methods?
[16:30] Can you share some exercises that we should avoid because they aren't beneficial or may lead to injury?
[18:30] What do you recommend when you need to back off training due to an injury?
[20:30] After you did your first show how long were you competing until you decided you wanted to take a break?
[24:00] Which of your three weddings was your favorite?
[25:30] What was it about the sport that make you want to come back after taking a break?
[27:00] What has your experience been like living in Japan?
[32:30] Why did you want to turn pro?
[35:00] Did you have a strategy to help you achieve your goal of becoming a pro?
[36:00] Did you come across any obstacles in achieving your pro card?
[37:30] What challenges did you face during your pro debut?
[42:30] What was your experience like competing after finding out about your dad's cancer diagnosis?
[45:50] How is your relationship with your dad as an adult and being able to help him with his illness?
[49:30] What has your experience as a pro been like?
[51:00] What would you say to somebody who is dealing with something that makes them want to throw in the towel to help them stay focused and keep going?
[52:30] When were you diagnosed with generalized anxiety?
[55:00] Is there anything that helps you when you're going through an episode?
[56:00] What are your goals in the sport moving forward and what are you currently working on?
[58:00] Dear diary
-
Connect with Rebecca on IG @rebeccaianno_ifbbpro
-
Find her on TikTok @rebeccaianno_ifbbpro
-
Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Liza Davis joins us! Originally from England, she's a mother of twins and she's getting vulnerable today!
She's sharing how a life threatening event almost ended her career in bodybuilding. This event continues to affect her every single day but she doesn't let it stop her from pursuing her greatest passion. She has been in the sport since 2016 and isn't letting anything stand in her way.
What you'll hear in this episode:
[4:00] Bikini Hack
[11:30] How Liza's fitness journey began
[14:30] Why she started doing bikini and how she was introduced to the sport
[15:30] What got her hooked?
[16:00] The judgement she faced as she was getting into bodybuilding
[18:00] The challenges of beginning at an older age
[19:30] When she knew that she wanted to take this sport to the next level and go for her pro card
[20:00] What makes the pro level desirable?
[20:30] Liza's pro card journey
[22:30] The qualities that allowed her to do so well as an amateur
[25:00] Her experience in the masters division
[26:00] How things get more challenging as you get older
[28:30] Differences in the way that you prep in masters category
[32:30] When you're in prep do you still allow yourself to travel? How would you say that you incorporate living your life and being in prep?
[37:00] What do you think has helped you have longevity in this sport?
[38:30] What is it that always pushes you to keep going?
[39:00] Can you share about the health set back that you experienced last year?
[42:00] This set back is something that you couldn't just drive through. What exactly did you do to take a step back and relax?
[43:30] How did you start to compete again?
[46:00] How did it feel to step back on stage again?
[47:00] How did it feel to win your first pro show?
[47:30] What are you planning next?
[53:30] What are you looking forward to most this year?
[55:30] Dear diary
-
Connect with Liza on IG @lizabrit222
-
Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Brittany shares how she got started with bikini competitions after having a child and what motivated her to pursue this goal. We discuss the importance of balancing multiple responsibilities and valuing downtime, especially when competing at a high level.
We also dive into the challenges of competing, including doubts and tough times during preparation, and the excitement of her pro debut. Brittany shares her journey of earning her pro card, the shifts and changes that occur during preparation, and what she's doing differently for her pro debut.
Finally, we talk about Brittany's current goals for the future and what she's most looking forward to. Her inspiring story and expert advice will motivate and encourage you to achieve your own fitness goals.
What you'll hear in this episode:
[4:00] Bikini Hack
[8:50] How Brittany's fitness journey began
[10:00] Why she wanted to do Bikini after having a child
[11:40] What allowed her to keep a balance between competing and being a mother?
[14:50] Brittany’s relationship with her mom
[18:50] The many hats she juggles in your life, and how she does it
[25:10] What has helped her value her downtime
[26:25] How do things shift and change while you're in prep?
[29:45] What helps her get through those tough times?
[32:50] What her pro debut meant to her
[35:00] The journey of how Brittany got her pro card
[39:50] How Brittany stayed focused during her improvement season
[41:05] How often she experiences doubt
[42:54] What her show experience was like
[48:50] How she's feeling about getting ready for her pro debut
[50:30] What Brittany's most looking forward to
[51:30] What she's doing differently for her pro debut?
[52:45] Brittany's goals for the future
[54:50] Dear Diary
*Connect with Brittany on IG: @brittchristine_ifbbpro
- Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
I'm thrilled to be joined today by the incredible Johanna Durr, an IFBB pro with an inspiring story to share!
Johanna's fitness journey started like many of us, with a desire to feel better about herself and make healthy changes. She worked hard, saw results, and found a deep passion for building muscle and getting leaner. Along the way, she learned all about proper nutrition and training, and built a solid foundation of healthy habits that helped her push herself even further.
She didn't stop there! Johanna went on to compete in bodybuilding competitions, and the challenge of pushing her body to its limits and the supportive community of fellow competitors kept her going. Through her hard work and dedication, she achieved her pro card, and she continues to strive to be the best version of herself on and off the stage.
In this episode, Johanna shares her experiences of competing, living with another bodybuilder (her husband!), and traveling long distances for competitions. She also talks about how she learned to be more feminine and balance her personal and professional life. Her journey is one of dedication, passion, and hard work, and it's sure to inspire you to reach for your goals, no matter how big they may seem.
Join us on this journey of empowerment and self-love! Let's dive in and hear from Johanna on how she became the powerhouse she is today!
What you'll hear in this episode:
[1:34] Episode Introduction
[2:20] Bikini Hack
[8:30] How Johanna's fitness journey began.
[11:40] Changes she saw in your body, and what she wanted to change.
[14:10] How she created her foundation.
[16:20] What she loved most about the sport when she first started competing.
[17:45] Gym culture in Germany.
[19:30] What her friends and family had to say about her competing.
[25:50] Traveling far for competitions.
[27:05] Living with another bodybuilder, her husband.
[29:55] Her relationship with her husband once she turned pro.
[32:15] Educating herself about the sport.
[39:45] What was it like for you to learn to be more feminine since you were more of a tomboy?
[45:20] Getting her pro card.
[47:00] What were the judge's critiques, and what are you working on now?
[54:50] Dear Diary
*Connect with Johanna on IG @_johanniii
*Check out Johanna's podcast "Beauties & Beasts"
- Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
I'm excited to have Stella Roberts on the show to discuss the evolution of the bikini industry since 2009. During our conversation, we explore the importance of glutes in the industry, and how women are looking better and better as more people want to compete as they age. Stella also shares her personal journey, including how she managed to show up as the glam queen of the day and what kept her motivated throughout her career.
We're getting real about the challenges that come with the industry, including self-doubt, and Stella shares what helped her overcome her fears and insecurities. Her insights provide valuable lessons on what it takes to succeed in a highly competitive field.
Finally, we get a glimpse of what Stella is currently working on, her plans and goals for the future, and how she continues to push herself to new heights. Whether you're a seasoned bikini competitor or just curious about the industry, there's so much to takeaway from this conversation with Stella.
What you'll hear in this episode:
[3:52] Bikini Hack Questions
[14:55] How Stella's fitness journey began
[17:32] What she loved most about the sport back in 2013?
[20:53] Troubles with confidence and how to build it
[24:52] Building mass in order to be competitive
[29:34] What can we do to hide our stretch marks?
[32:53] How we separate ourselves from our negative self-talk
[41:48] Removing the loose skin on the glute area
[44:33] Stella's opinion on the evolution of bikini competing as a whole
[52:20] Would it be worth it to have surgery for implants if it meant you would win more?
[1:00:30] Doing anything you can to win and the mindset that is created by that, along with the honesty needed in the sport.
[1:10:09] What Stella is currently working on and what she has planned for this year
[1:14:17] Bikini Dairies Question
[1:16:36] Final Advice
- Connect with Stella on social to follow her journey:
IG: @blackfitnessbarbie
FB: @blackfitnessbarbie
TT: @blackfitnessbarbie
- Check out Stella's coaching services:
IG: @powerstanceposing
FB: @powerstanceposing
- Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
I have Amy Vetters as my guest today! We're chatting about how she earned her pro card through sheer determination and hard work. Plus, Amy reveals some of her pre and post-show tactics that help her stay focused and grounded.
She's also sharing insights on leading with your heart and staying true to yourself for personal growth and progress but that doesn't mean it's always easy. Amy's opening up about the hardest thing she had to overcome in her journey and the importance of learning how to think, which can make all the difference in achieving your goals.
We're also discussing the struggles that couples can face when working together, and the importance of communication and support.
What you'll hear in this episode:
[4:04] Bikini Hack
[12:17] The beginning of Amy's fitness journey
[18:35] How Amy's life began to change
[22:27] How bodybuilding has enriched Amy's business and opportunities
[25:55] Why does tapping into wellness lead to so many positive aspects in our lives?
[28:48] The hardest part of diving into bodybuilding and changing careers
[31:39] How Amy met her husband, and their experience as partners in a relationship, in business, and with him as her coach
[43:45] Qualities of a spouse that can help them support us as bikini athletes
[50:58] How it felt to get her pro card
[1:00:45] What's next for Amy
[1:04:00] Dear Diary
*Connect with Amy on her social:
IG: @amers_lildyno
FB: Amy Vetters
*Check her two websites for more information on what services each business offers:
Alinea Coaching (Lifestyle and Contest Prep)
Www.Alineacoaching.com
Nova Tans (tanning salon)
Www.novatans.com
- Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Today I have the opportunity to speak with Marina Maliden, a passionate and dedicated fitness enthusiast and IFBB pro. Marina graciously shared her incredible journey with us, from starting in Israel to eventually making her way to the US to pursue her passion for bodybuilding.
One of the main lessons Marina learned along her journey was the importance of proper nutrition and self-care. She realized that fueling her body with the right balance of nutrients was crucial to her success, and made it a priority in her life. And, when it comes to posing on stage, Marina believes that the best time is when you feel confident and ready, and encourages listeners to trust their instincts and go for it.
Another key for Marina is the importance of self-love and body positivity. Throughout her journey, she has learned to appreciate and love her body for what it is, and encourages listeners to do the same. The most important thing is to focus on your own progress and enjoy the journey, without worrying too much about your placement on stage.
What you'll hear in this episode:
[3:15] Bikini Hack
[8:49] How did your fitness journey begin?
[11:05] How was your experience with competing in Israel
[13:53] What made you want to leave?
[14:35] How did you feel about coming to the US and stepping on stage?
[23:00] How did you stay motivated to keep pushing forward?
[25:46] Diving into the hormone problems that Marina faced
[37:08] What year did you change the most in your journey, and what did you learn from it?
[40:14] When did you have doubt, and what did you do to deal with it?
[44:25] How did you feel after finally getting your pro card?
[49:45] How was your Texas experience after getting your pro card, and how have you been since getting your pro card?
[58:11] What show are you getting ready for this year?
- Check out the book "The Women's Precontest Bible"
https://www.amazon.com/Womens-Precontest-Bible-Larry-Pepe/dp/0692258515
- Connect with Marina on all her socials:
IG: @marinaxsky
FB: Marina Kuklinsky Maliden
YT: IFBB PRO Marina Maliden
- Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Get ready to take your bodybuilding journey to the next level! I'm joined by Shantal, an IFBB Pro who's sharing her experience and knowledge. From her insider tips for the perfect bikini fit to her motivational factors for competing, Shantal has it all covered. She knows the importance of having a coach who is open to trying new things and she's sharing her thoughts on balancing a coaching relationship with a friendship. Shantal's also a big believer self-care and taking time off when necessary. Not only that, she's teaching us how to bounce back after a disappointing placement. Shantal opens up about her struggles with body dysmorphia and how she overcame it. Despite the challenges of not always coming in leaner during shows, she believes that the more you step on stage, the more confident and comfortable you become. Join us to find out what Shantal is currently working on and what she has in store for the future!
4:00 Bikini Hack 14:32 How did your fitness journey begin? 17:00 What about getting last place gave you the fire to push forward and to continue with bodybuilding? 19:19 What is it that you love so much about cheat meals? 20:06 Who were positive influences for you in the sport? 22:35 Were there other times when it was tough to trust the process? 29:32 Why don’t you weigh yourself during peak week? 33:07 What made you want to take five years off from competing? 37:52 Do you still deal with body dysmorphia or have those parts healed? 40:50 What made you want to come back to the sport of bodybuilding? 42:36 What changes did you notice when you came back to the sport? 49:37 What was your process for getting back on stage and continually doing better after each show? 53:11 What was it like placing second at the last show you just did? 54:38 What are you planning to do next or currently working on? 56:52 Bikini Dairies
*Check out Shantal on IG to follow her journey @chunkywonkymonkey
- Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Get ready to be inspired, I've gathered the most listened-to episodes from 2022 and pulled out some of the gold!
What you'll hear in this episode:
[1:00] Hope Castelli - The importance of rest.
[2:30] Janine Herrera - Is bikini the right challenge for you?
[6:20] Allex Granger - How to overcome the discouragement that comes with weight gain in restoration.
[9:05] Ann Marie - Ending her season 1 point away from Olympia and knowing it was meant to be
[13:15] Brittany Shulman - Maintaining a positive mindset after working so hard and placing in the sea of 16's
[15:00] Kiki McClellan - Pivoting when you're already content to pursue true joy
- Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Have you ever wondered what your coaches are thinking? No, they're not just contemplating how to remove calories from your diet, or where you can squeeze in another 10 minutes of cardio. There's a lot more that goes into your success and one company that has set the bar for how they train their athletes is Team Bombshell. Team Bombshell's main focus is bringing people together through the sport of bodybuilding. Join me as I talk with four Bombshell coaches about the importance of working together as an inclusive unit and how they are striving to make bodybuilding a team sport.
We delve into the inner workings of being a coach, and what goes into preparing athletes for success. These coaches share their thoughts on the challenges and considerations that come with being a coach, from creating personalized diet and training plans to helping athletes develop the right mindset for competition. Join us as we explore the impact of community and support in achieving success in the sport of bodybuilding.
Here's what you'll hear:
[5:32] What is the mission of Team Bombshell?
[7:21] What are Bombshell camps like?
[10:20] What are Bombshell's offerings?
[15:50] What is coaching like at Team Bombshell?
[15:57] What does it look like to onboard a new bodybuilding client?
[20:12] What does onboarding look like for transformation clients?
[22:59] What does prep look like?
[28:26] What do your meal plan adjustments look like?
[32:23] What are your pre-show protocols for your clients?
[34:47] Do you have any suit preferences?
[37:31] Do you help with posing?
[39:06] How do you support your athletes with confidence on stage?
[41:24] What are the challenges of being a coach?
[48:16] How do you help your clients combat comparison?
[1:02:38] What is in store for the future of Bombshell Fitness?
[1:06:25] How has coaching impacted your life?
[1:10:21] Training necessities
[1:11:11] Benefits of sweat wraps
[1:115:10] Benefits of vacuums
-
Find Team Bombshell on IG @team_bombshell_news
-
Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Marisela Taylor, IFBB Bikini professional shares her personal journey to becoming a pro, her relationship with her husband who is also an IFBB professional, and her feelings about seeing her father in 2020 for the first time in her life. Marisela also shares her experiences in the service, competing, and how her dedication has assisted her in achieving her goals.
Marisela dives into different food plans and macros and shares how her children's support keeps her motivated. Listen to learn more about Marisela’s personal narrative, her road to her pro card, and her quest for self-discovery and heritage via a DNA test.
[4:02] Bikini Hack
[18:15] Her feelings about her first show?
[24:23] How this lifestyle impacts Marisela's family
[29:22] The impact that having a spouse the competes has on prep and relationship.
[40:05] Do you and your husband share your passions or do you have others outside of competing?
[41:19] What do you guys do as a team that is helpful to competing that would not be possible if you were not together
[44:02] What was your experience meeting your father?
[1:00:31] How are you handling everything emotionally?
[1:02:05] How are you handling the feedback you received after your show?
[1:07:58] What are your goals for 2023
[1:10:23] Dear Diary
*Connect with Marisela on IG @madisaylaa
- Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
In this episode, we are thrilled to introduce you to Lauren Dannenmiller and Kyle Burns, the founders of Cosmic Bodies. These industry experts have built a reputation for their exceptional coaching and unwavering commitment to their clients. Throughout the episode, we explore the journey of Cosmic Bodies in the bodybuilding industry and the valuable lessons they have learned along the way.
They share their passion for meeting new people and attending shows, which they consider one of the best things about the bodybuilding industry. Additionally, Lauren and Kyle discuss the importance of taking your time and breaking things down into stages in order to achieve success. Tune in to learn more about Cosmic Bodies and gain valuable coaching insights into the world of bodybuilding.
[3:39] Bikini Hack
[13:53] Target Market For Cosmic Bodies
[15:48] Longevity In The Sport
[17:16] Mini Cuts
[23:05] Diet Breaks
[26:03] Supplement Recommendations
[34:54] Motivation For Athletes
[37:48] Training Implementation and Splits
[45:43] How To Keep Fullness
[49:13] How to Know When Your Lean Enough
[51:59] Why Do You Think You won Your Last Show
[52:44] What Something That Needs Improvement In Cosmic Body and What Are Your Strengths
[57:59] Cosmic Body Onboarding Process
[59:14] Rapid Fire
*Find Cosmic Bodies on Instagram: @teamcosmicbodies
*Contact Cosmic Bodies: teamcosmicbodies@gmail.com
- Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Liliana Sakhanova is here with us today all the way from Sweden! She's the first international coach on the Fit Body Fusion team and she has a passion for bodybuilding and is a phenomenal athlete. We're talking about health obstacles and how to navigate them on your journey to success.
[4:00] Bikini Hack
[8:12] Moving from Russia to Sweden
[10:16] Where her fitness journey began
[14:17] What being a Pro means to her
[18:08] Swedish gym culture
[19:15] Her journey to the Pro's
[23:36] Her health struggles and searching for answers
[24:43] Advice for people struggling to find answers and be heard by doctors
[33:32] Receiving support from others
[36:23] The hardest part about turning Pro
[39:17] Pro Show critiques
[42:06] Changes to make to qualify for Olympia
[42:56] Improvement season
[47:03] Habits
[49:03] Being a role model
[51:37] Her goals for the future
[54:36] Dear Diary
-
Find Liliana on IG @liliana.sakhanova_ifbbpro
-
Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
IFBB Bikini Professional Marissa Willmott is a mother, wife, and full-time lifestyle and competition prep coach. Her competitive nature was cultivated at a young age from racing motocross to holding the title of watermelon-eating champion of Shasta for multiple years in a row. As an extremist, Marissa shares the struggles she has with finding the balance between real life and prep routine. Our conversation gives an unfiltered, candid look at things like post-show weight gain, the ugly side of competing, body dysmorphia, finding confidence on stage, and the highs and lows of the sport.
Here's what you'll hear:
[5:02] Bikini Hack
[11:12] How did your fitness journey begin?
[13:59] Why did you start competing in NGA?
[15:37] What is your favorite part about competing?
[16:31] Negative components of never being satisfied
[18:14] Sacrifices that come with prep season
[19:44] What leads you to become a "shell of a person"
[21:29] Why did you want to turn pro?
[24:06] How did it feel when Sandy told you to go to the Amateur Olympia?
[28:35] What is different about competing as a pro?
[31:05] Why do you have to work harder as a pro?
[38:54] How do you navigate body dysmorphia?
[41:40] How did you go from low placements to the top?
[43:31] How did it feel breaking the top 5 this year?
[45:34] How did you feel going into Rising Phoenix?
[47:42] How did you know it was time to take a break from competing?
[50:20] What are your plans for 2023?
[54:00] Dear Diary
*Find Marissa on IG at @marissarenay_ifbbpro and @marissa_renay_fitness
- Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Kasie Rodriguez is a wife, mother of two teenagers, online bikini, posing and lifestyle coach, and IFBB Bikini Professional. A lifelong athlete, Kasie competed in her first bikini show four years ago and has since implemented it into her everyday life. She shares with us how the sport has affected her children, what the National circuit is really like, how to take criticism from judges, and why it is important for her to stay all natural.
Sponsorship: Leave a review on your podcast app or/and send us an email to BikiniDiariesPodcast@gmail.com letting us know how the podcast has helped you on your journey and what you would like to do with the sponsorship money !
Here's what you'll hear:
[5:15] BIkini Hack
[12:55] How did your fitness journey begin?
[14:20] What is it like to be in the gym?
[16:40] How has your involvement with bodybuilding impacted your son's life?
[20:22] Why did you want to be a bikini competitor?
[25:00] What supported your decision to be a lifetime natural athlete?
[30:11] What is it like to compete in National shows?
[34:25] Do you recommend doing shows back to back?
[36:28] Which show is your favorite?
[43:08] What were your goals after turning pro?
[47:03] What was the outcome of your pro debut?
[53:24] How did you feel about the outcome of Rising Pheonix?
[54:37] How have you been feeling mentally during this improvement season?
[57:44] How would you like this improvement season to unfold?
[1:01:12] What is your goal for the 2023 season?
[1:02:17] Dear Diary
*Find Kasie on IG @kasierodriguez_ifbbpro or on Facebook
- Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Sponsorship: Leave a review on your podcast app or/and send us an email to BikiniDiariesPodcast@gmail.com letting us know how the podcast has helped you on your journey and what you would like to do with the sponsorship money !
When life throws everything at you, how do you respond? From a young age, Erin Kamm dealt with adversity and at times, felt like there she may not make it to the next day. Erin has had an inspiring journey, from wrestling with a severe eating disorder for 15 years, to competing in 18 bodybuilding shows before becoming an IFBB Bikini Professional, and now coaching for Fit Body Fusion. She joins me today to share her journey and the ups and downs to where she is today.
Here’s what you’ll hear in the episode:
[3:15] Bikini Hack
[10:41] What led to your eating disorder?
[14:36] When did you realize what you were dealing with was an eating disorder?
[16:48] What was your first step in getting help?
[19:36] What did you do that worked in helping overcome your eating disorder?
[21:56] How did you compete with an eating disorder?
[27:29] What do you do right after a show?
[33:54] How are your preps different from others?
[37:14] In the year before you turned pro, what is it that you did differently that got you your pro card?
[40:54] What gets you through improvement season?
[42:15] How do you pick yourself back up when you don’t feel your best?
[43:43] How did you learn to love yourself and your body after going through what you went through?
[44:47] How would you describe your relationship with food now?
[50:48] How are you handling the adversity you’ve faced in the last year?
[54:15] What do you do to support yourself while dealing with an eating disorder along with other things in your life?
[56:09] What are your goals in this sport?
[1:00:07] Dear Diary
Find Erin on IG @erinkamm_ifbbpro
- Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
If you are looking to be motivated in your fitness journey then this is the episode for you! Kaylin Long is a 32-year-old IFBB bikini professional from Denver, Colorado. She is also a yoga teacher, real estate agent, and cocktail waitress. Kaylin has been competing for five years and earned her pro card in 2020 at the USA Championships. She is so grateful for how fitness has transformed her life and helped her develop a strong mindset and overcome her health challenges and she is more driven than ever to help others on their own journey!
Here's what you'll hear:
[4:25] Bikini Hack
[10:30] How did your fitness journey begin?
[12:14] How does the uncertainty of your illness impact your life?
[15:20] How did the addition of bodybuilding affect your life?
[17:53] Do you recommend seeing a show before going on stage?
[20:06] What do you say to people that say don't rush to be a pro?
[23:18] What memories stick out the most?
[26:28] Did you ever have the feeling of not being enough?
[30:24] What was the hardest thing you had to overcome to turn pro?
[33:09] Why do you think this sport is so mental?
[36:21] In what ways do you connect your mind, body, and soul?
[46:49] Can you expand upon what you meant when you said you were working against yourself?
[51:35] What are you planning next and what do you want to work on?
[53:59] What are your major goals in the sport?
[55:16] Can you share with us some more detail about the app you are creating?
[58:00] Dear Diary
*Connect with Kaylin on IG @kaylinlo
- Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
The Bikini Diaries Podcast is giving back for another year !!!
Tune in to hear how you can win the Bikini Diaries Podcast Sponsorship ! Good luck to you !!!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Former figure athlete, Marie-Eve Duchesneau put in three years of work to cut from her muscular physique to her award-winning IFBB Pro body. With the help of her support system, coach, and friendly competition, Marie-Eve earned her Bikini Pro Card at the 2021 Vancouver show. Weeks away from the Olympia, she shares how she has been prepping for the biggest show in the world.
Here's what you'll hear:
[5:00] Bikini Hack
[9:55] What is it about bodybuilding that made you want to take competing seriously?
[11:41] What was it like stepping on stage for the very first time?
[13:12] How did you lose the muscle?
[15:36] When was your comeback?
[17:00] What did you do to get ready for your comeback?
[19:00] What specifically did you do to get your bikini body?
[21:26] How were you able to be patient with yourself during your comeback?
[22:12] How long was your prep going into getting your pro card?
[25:20] Why was being confident so hard for you?
[26:30] What are some valuable lessons you have learned from your posing coach?
[27:10] Tell us a little bit about your victories
[27:40] What was it like placing alongside Olympians?
[32:08] How did you feel going into Minneapolis?
[33:47] What did it feel like qualifying for the Olympia?
[34:29] What is the "dream" for you?
[35:44] Do you have any regrets going into the Olympia this year?
[36:28] Can you describe your prep going into the Olympia this year?
[39:02] What are you currently working on?
[41:33] What state of mind are you in going into the Olympia?
[44:05] Dear Diary
*Find Marie-Eve on IG @marie.eve_ifbbpro
- Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
IFBB Pro, Erin Gales, was recently diagnosed with ADHD, OCD, and autism. She shares an honest conversation about how she overcame suicidal thoughts, bounced back from being laid off from a successful corporate career, and found a love for bodybuilding in the middle of it all. Erin is currently the Head of Brand Partnerships for a health and wellness travel company and is using her bikini stage and corporate role to raise awareness for neurodivergent individuals.
Here's what you'll hear:
[3:09] Bikini Hack
[11:20] How did your fitness journey begin?
[15:03] Why did you decide dancing wasn't for you anymore?
[16:54] What led to your depression?
[20:10] How did you feel after getting your diagnosis?
[21:36] Can you share with us what's it like to be suicidal?
[22:52] When did you start the healing process?
[25:20] How do you use CBT in your daily routine?
[29:55] When did you know you wanted to take bodybuilding seriously?
[32:25] How did your depression affect your prep?
[34:00] What was it like going into your first National show?
[39:45] What happened after you turned Pro?
[43:13] How do you feel on the other side of your identity crisis?
[46:05] What are your goals moving forward in bodybuilding?
*Find Erin on IG and TikTok @egales
- Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
OMG !! This is so good !! I am so happy to be sharing this with you all ! A daily mindset practice that I have been doing for 2 years now. I encourage you to try this and then share with me how this feels .
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Kiki McClellan is a full-time bodybuilding coach and competitor. She earned her Pro card after three years of competing in the 2020 NPC Nationals in Orlando, Florida. Kiki fell in love with fitness in college. Feeling confined by her sports management degree program, she ditched her corporate aspirations and in true trailblazer fashion, began to pursue her passions in bodybuilding. She now coaches athletes to be confident, courageous, and to speak up for themselves.
Sometimes all it takes is a shift in your life to truly be happy. Kiki shares her insights on self-doubt, fears, the importance of a support system, how to resist comparison, and tools to find the right coach. You don't want to miss this conversation!
Here's what you'll hear:
[4:21] Bikini Hack
[11:45] How did your fitness journey begin?
[16:55] Why jump ship from a good job and start bodybuilding?
[19:05] What kind of responses did you get from your friends and family when you started to pursue bodybuilding?
[22:00] What was it like getting started in bodybuilding?
[27:25] How did you feel being dismissed by a coach you put so much trust into?
[29:00] How important is it to have a prep coach?
[33:25] Did anyone ever discredit your bodybuilding efforts?
[35:00] When did you decide you wanted to turn pro?
[41:00] Why was it so important to you to be a successful bodybuilder?
[42:18] How do you handle doubt and fear?
[47:10] How do you resist comparing yourself to other competitors?
[50:53] How are you feeling about your recent success?
[53:55] How do you keep your excitement for the sport going?
[56:19] What are your goals for the remainder of the year?
[59:48] What do you want to achieve in the future?
[1:03:05] Dear diary
*Find Kiki on IG @kikerslaugh_ifbbpro
*Tune into her YouTube Channel Kiki McClellan IFBB Bikini Bodybuilding Pro
- Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
As a new mom with a big goal, Brittany Shulman gives us a sneak peek into how she stepped back on stage 11 months after giving birth. Her journey back to the stage was by no means easy. She shares how she navigated having an infant in the house, working through postpartum emotions, and finding a rhythm with breastfeeding while in a deficit.
Since her return to the stage in 2020, Brittany has since competed in multiple shows and, apart from expectations, claimed her Pro Card at Ben Weider Naturals in October 2022. Brittany will be the first to tell you that she couldn't have stepped on stage without the support from her coach, family, friends, and her new tiny little cheerleader.
Here's what you'll hear:
[4:25] Bikini Hack
[12:00] What was it like when you first started competing?
[13:40] When did you go back to competing after starting a family?
[15:30] What was it like to take a break from competing to start a family?
[17:06] What was your lifestyle like after having your daughter?
[19:15] How did you compete less than a year after having a baby?
[21:40] How did you breastfeed while in prep?
[25:39] Tips for keeping up a supply while in a deficit
[26:45] How did it feel to get back into competing?
[32:15] How did you keep a positive mindset around being a new mom and prepping?
[34:20] When did you decide you wanted to turn pro?
[37:05] How was prep for you this year?
[40:10] Was your plan to turn pro this year?
[46:40] What’s it like to have a great support system?
[48:30] Were the sacrifices worth obtaining your pro card?
[50:05] Are you going to go to Masters or remain in Open competition?
[50:45] What are your goals for this year?
[54:00] Dear diary
-
Find Brittany on IG @ms_morena587 or on FB under Brittany Shulman
-
Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
If you are making the decision to stay an all-natural athlete or dive into the world of performance-enhancing drugs (PEDs), this is the episode for you. Ann Marie Lawrence turned pro, all-natural, in 2019 and has continued competing as a natural athlete. She gives us the inside scoop on the obstacles, advantages, and disadvantages she has experienced as a natural athlete and shares why she decided to stay natural. We also discuss how she began her online business and what she is doing now to transition into prepping herself for motherhood.
Here's what you'll hear:
[4:30] Bikini Hack
[10:30] How did your fitness journey begin?
[13:00] What were your big-picture goals when you first began competing?
[15:30] What reactions did you get from others when you first decided you wanted to go pro?
[19:30] Why was it so important for you to go pro all naturally?
[21:30] What is different in your preps as an all-natural athlete?
[24:30] What is it like competing as an all-natural athlete?
[33:30] What was your experience like working with your hypnotherapist to shed your ego?
[40:00] What did it feel like placing 2nd at Ben Weider and how were you able to stick to your decision of being done after that show when you were so close to making it to the Olympia?
[42:30] How did you get started with your business?
[48:00] How did competing interfere with the process of growing your business?
[51:00] How do you feel about stepping into the next chapter of your life without competing?
[1:00:00] What are your thoughts on the idea that you have to compete in order to remain successful in business?
[1:05:00] What do you envision your life looking like five years from now?
[1:09:30] Dear diary
-
Find Ann Marie on IG @annmarielawrence_
-
Check out her website: inneralphafitness.com
-
Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
If you are making the decision to stay an all-natural athlete or dive into the world of performance-enhancing drugs (PEDs), this is the episode for you. Ann Marie Lawrence turned pro, all-natural, in 2019 and has continued competing as a natural athlete. She gives us the inside scoop on the obstacles, advantages, and disadvantages she has experienced as a natural athlete and shares why she decided to stay natural. We also discuss how she began her online business and what she is doing now to transition into prepping herself for motherhood.
Here's what you'll hear:
[4:30] Bikini Hack
[10:30] How did your fitness journey begin?
[13:00] What were your big-picture goals when you first began competing?
[15:30] What reactions did you get from others when you first decided you wanted to go pro?
[19:30] Why was it so important for you to go pro all naturally?
[21:30] What is different in your preps as an all-natural athlete?
[24:30] What is it like competing as an all-natural athlete?
[33:30] What was your experience like working with your hypnotherapist to shed your ego?
[40:00] What did it feel like placing 2nd at Ben Weider and how were you able to stick to your decision of being done after that show when you were so close to making it to the Olympia?
[42:30] How did you get started with your business?
[48:00] How did competing interfere with the process of growing your business?
[51:00] How do you feel about stepping into the next chapter of your life without competing?
[1:00:00] What are your thoughts on the idea that you have to compete in order to remain successful in business?
[1:05:00] What do you envision your life looking like five years from now?
[1:09:30] Dear diary
-
Find Ann Marie on IG @annmarielawrence_
-
Check out her website: inneralphafitness.com
-
Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Some say that to be successful in the sport, you have to eat, sleep, and breathe competing. While this approach will produce results, you can also be successful if competing is your hobby that doesn't consume every aspect of your life. Allex Granger is an example of just that. Allex's lifelong goal of becoming an IFBB Bikini professional was inspired by her mom, who went pro as an NGA bodybuilder. Allex began her competitive journey in 2019 and went pro at NPC Universe in July 2021. She accomplished her goal while also being a posing coach, NPC judge, and nurse practitioner. I am excited for you to hear her story and learn how she handles the mental struggles that come with competing, why she became an NPC judge, and why she chose to have two coaches instead of one.
Here's what you'll hear:
[5:00] Bikini Hack
[12:30] How did your fitness journey begin?
[14:30] In what ways has your mom influenced your journey?
[17:30] Are there any differences between what your mom did while competing to what we do now?
[18:00] Why did you decide to do the NPC instead of the NGA?
[19:30] Why do you think it was so important to you to turn pro?
[21:00] You were so close to getting your pro card several times before you actually got it. What was that experience like?
[26:30] How did you know it was okay to keep pushing instead of taking a break?
[28:00] What did you eat on your refuel day to get in 600g of carbs?
[29:00] What was the headrest part about your improvement season before turning pro?
[30:30] What do you think was the most helpful for your mindset when dealing with weight gain?
[36:30] What are ways that you like to play hard after working hard?
[45:00] How did you get started as an NPC judge?
[47:30] How do you feel that being a judge has helped you as a competitor?
[52:00] What was your experience like going straight into the Republic of Texas after getting your pro card?
[55:00] Why do you think you went through mental struggles after getting your pro card?
[57:00] What was your feedback after your pro debut and what was different for you this year as you did a full season?
[58:30] How did it feel to finally be on the pro stage and doing the pro things?
[1:01:00] How did it feel getting the feedback that you're not lean enough after being told you were too lean last year?
[1:04:00] What do you plan on doing differently during your break in order to bring a better physique when you return?
[1:05:30] How has it worked for you to have a prep coach and a programming coach?
[1:08:30] What are you looking forward to this year?
[1:10:00] Dear diary
-
Find Allex on IG @allexnicole_ifbbpro and @polishedposing
-
Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
What is confirmatio bias and how can we use this to help create stronger more positive mindsets ? Listen up! You are going to want to hear this.
You might think that significant life changes like divorce and going from being a stay-at-home mom to an ICU nurse, nurse practitioner, and a student would flip your life upside down, but not Janine Herrera. Janine stumbled into the world of bodybuilding shortly after her divorce as a way to focus on herself, rebuild her identity, and challenge herself. Janine turned pro at her third show, where she earned two pro cards, and has since won three pro shows. Janine is now thriving in all aspects of her life and hopes to inspire other moms, especially single moms, on their journey through life. I know you'll be inspired by her story as she opens up about how her divorce affected her family and how she is able to prioritize her children over everything else in her life.
Here's what you'll hear:
[4:00] Bikini Hack
[13:30] Were you an athlete growing up?
[14:00] What led you to competing?
[16:30] How did divorce affect your family?
[18:00] What were you telling yourself as you were going through your divorce?
[19:30] Would you say that bodybuilding was a way of reidentifying yourself?
[22:00] Was there any grief as you were shifting from one identity to the next?
[25:00] Do you ever feel like you want to go back to being a stay at home mom?
[28:00] As you shifted do you feel as though bodybuilding was the right challenge?
[29:00] What would you say to someone who is going through a similar life change and considering stepping into the world of bodybuilding?
[31:30] How did stepping into bodybuilding affect your family and your girls?
[40:00] How were you able to turn pro at your third show?
[43:30] What helped you the most after hiring Jami that help you achieve your pro card?
[45:30] What does it take to turn pro at your third show?
[48:30] How did it feel to win your pro debut?
[51:00] Why did you stop competing in masters?
[53:30] If they do bring masters to the Olympia will you compete?
[55:00] How far do you want to go with competing?
[57:00] When is it too much?
[1:01:00] Dear diary
-
Find Janine on IG @ja9fit
-
Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
You might think that significant life changes like divorce and going from being a stay-at-home mom to an ICU nurse, nurse practitioner, and a student would flip your life upside down, but not Janine Herrera. Janine stumbled into the world of bodybuilding shortly after her divorce as a way to focus on herself, rebuild her identity, and challenge herself. Janine turned pro at her third show, where she earned two pro cards, and has since won three pro shows. Janine is now thriving in all aspects of her life and hopes to inspire other moms, especially single moms, on their journey through life. I know you'll be inspired by her story as she opens up about how her divorce affected her family and how she is able to prioritize her children over everything else in her life.
Here's what you'll hear:
[4:00] Bikini Hack
[13:30] Were you an athlete growing up?
[14:00] What led you to competing?
[16:30] How did divorce affect your family?
[18:00] What were you telling yourself as you were going through your divorce?
[19:30] Would you say that bodybuilding was a way of reidentifying yourself?
[22:00] Was there any grief as you were shifting from one identity to the next?
[25:00] Do you ever feel like you want to go back to being a stay at home mom?
[28:00] As you shifted do you feel as though bodybuilding was the right challenge?
[29:00] What would you say to someone who is going through a similar life change and considering stepping into the world of bodybuilding?
[31:30] How did stepping into bodybuilding affect your family and your girls?
[40:00] How were you able to turn pro at your third show?
[43:30] What helped you the most after hiring Jami that help you achieve your pro card?
[45:30] What does it take to turn pro at your third show?
[48:30] How did it feel to win your pro debut?
[51:00] Why did you stop competing in masters?
[53:30] If they do bring masters to the Olympia will you compete?
[55:00] How far do you want to go with competing?
[57:00] When is it too much?
[1:01:00] Dear diary
-
Find Janine on IG @ja9fit
-
Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Hope Castelli has always known that she wanted to be a Bikini competitor. Her self-doubt and struggle with an eating disorder as a teenager kept her from competing for many years, but didn't keep her from training. She began training when she was only 15 years old. She made the decision to start competing in 2019 and earned her pro card in 2020. In our conversation, Hope opens up about her eating disorder, shares how she manifested her pro card, and discusses the advances she has made with her coach this year as a pro. This woman portrays strength and courage, and I know you'll be inspired to see how successful she has become after moving through all of her obstacles.
Here's what you'll hear:
[3:30] Bikini Hack
[12:00] Where did your eating disorder begin?
[15:00] How did you know that you had an eating disorder?
[17:30] What was it about what you were experiencing with the eating disorder that made you want to make a change?
[20:00] How did you get introduced to bodybuilding?
[22:00] How did bodybuilding help you?
[23:30] How did your life change when you began bodybuilding?
[26:00] How did your friends respond to your choices to prioritize bodybuilding over hanging out with them?
[29:30] How did you feel when you achieved your goal of becoming a pro?
[34:00] What was the difference between nationals in 2019 and nations in 2020?
[35:00] What was your thought process of going directly into your pro debut so soon after turning pro?
[36:00] What feedback did you get from your pro debut?
[36:30] What was your first impression of the pro league?
[37:30] When you stepped into the pro league what did you feel like you had to change in order to be competitive?
[40:00] What were the distractions that you got rid of this year after they held you back last year?
[42:00] Why did you decide to switch coaches?
[44:00] How was your peaking process different this year?
[46:30] You mentioned one peak week this season was different. What made it different?
[49:30] How did it feel to earn Olympia points?
[50:30] What are you doing now?
[53:00] How do you feel going into an improvement season and does your eating disorder ever show back up during these times?
[57:00] What do you feel you've learned about yourself since turning pro?
[58:00] Do you have a specific goal in mind for this year?
[59:30] Dear diary
-
Find Hope on IG @hopes_fit_ifbbpro
-
Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Hope Castelli has always known that she wanted to be a Bikini competitor. Her self-doubt and struggle with an eating disorder as a teenager kept her from competing for many years, but didn't keep her from training. She began training when she was only 15 years old. She made the decision to start competing in 2019 and earned her pro card in 2020. In our conversation, Hope opens up about her eating disorder, shares how she manifested her pro card, and discusses the advances she has made with her coach this year as a pro. This woman portrays strength and courage, and I know you'll be inspired to see how successful she has become after moving through all of her obstacles.
Here's what you'll hear:
[3:30] Bikini Hack
[12:00] Where did your eating disorder begin?
[15:00] How did you know that you had an eating disorder?
[17:30] What was it about what you were experiencing with the eating disorder that made you want to make a change?
[20:00] How did you get introduced to bodybuilding?
[22:00] How did bodybuilding help you?
[23:30] How did your life change when you began bodybuilding?
[26:00] How did your friends respond to your choices to prioritize bodybuilding over hanging out with them?
[29:30] How did you feel when you achieved your goal of becoming a pro?
[34:00] What was the difference between nationals in 2019 and nations in 2020?
[35:00] What was your thought process of going directly into your pro debut so soon after turning pro?
[36:00] What feedback did you get from your pro debut?
[36:30] What was your first impression of the pro league?
[37:30] When you stepped into the pro league what did you feel like you had to change in order to be competitive?
[40:00] What were the distractions that you got rid of this year after they held you back last year?
[42:00] Why did you decide to switch coaches?
[44:00] How was your peaking process different this year?
[46:30] You mentioned one peak week this season was different. What made it different?
[49:30] How did it feel to earn Olympia points?
[50:30] What are you doing now?
[53:00] How do you feel going into an improvement season and does your eating disorder ever show back up during these times?
[57:00] What do you feel you've learned about yourself since turning pro?
[58:00] Do you have a specific goal in mind for this year?
[59:30] Dear diary
-
Find Hope on IG @hopes_fit_ifbbpro
-
Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
She's a mom, vegan, wife, and bikini pro, and she does all of these things exceptionally well. Niccole Guggia entered the world of bodybuilding in 2018 after experiencing health-related issues that eventually led her to a plant-based diet. She earned her pro card at her first national show in 2020, took home first place in her pro masters class in 2021, and has already met all of the goals she set for herself in 2022. I am so excited for you to hear all about her journey, the importance of a spicy and supportive relationship with her husband, and how she's checked off every goal on her list this year.
Here's what you'll hear:
[4:30 ] Bikini Hack
[11:30] How did your fitness journey begin?
[15:30] What were the health issues you had to overcome?
[20:00] Were you worried about going into the bodybuilding world on a plant-based diet?
[22:30] Where did your desire to become a pro stem from?
[25:30] What changed about your mindset when you decided you wanted to be a pro?
[27:00] Was there a shift in your mindset after you turned pro?
[32:00] Tell us a little bit about being plant-based as a bodybuilder
[35:00] Are there times that people try to supplement with proteins that aren't adequate?
[37:00] What was your experience like being a COVID pro?
[41:00] What does it take to become a pro?
[44:00] What would you say to help people understand the importance of improvement season?
[46:30] Tell us a little bit about your relationship with your spouse and how he has impacted your bodybuilding journey
[49:00] What were you thinking doing so many back-to-back shows?
[53:30] Why did you want to do masters and open instead of just open?
[55:30] How are things different now completing in the open and how is it going for you?
[59:00] You've accomplished all the goals you set for yourself this year. Why are you still going?
[1:05:00] Dear diary
-
Find Niccole on IG @niccolegonevegan_ifbbpro
-
Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
She's a mom, vegan, wife, and bikini pro, and she does all of these things exceptionally well. Niccole Guggia entered the world of bodybuilding in 2018 after experiencing health-related issues that eventually led her to a plant-based diet. She earned her pro card at her first national show in 2020, took home first place in her pro masters class in 2021, and has already met all of the goals she set for herself in 2022. I am so excited for you to hear all about her journey, the importance of a spicy and supportive relationship with her husband, and how she's checked off every goal on her list this year.
Here's what you'll hear:
[4:30 ] Bikini Hack
[11:30] How did your fitness journey begin?
[15:30] What were the health issues you had to overcome?
[20:00] Were you worried about going into the bodybuilding world on a plant-based diet?
[22:30] Where did your desire to become a pro stem from?
[25:30] What changed about your mindset when you decided you wanted to be a pro?
[27:00] Was there a shift in your mindset after you turned pro?
[32:00] Tell us a little bit about being plant-based as a bodybuilder
[35:00] Are there times that people try to supplement with proteins that aren't adequate?
[37:00] What was your experience like being a COVID pro?
[41:00] What does it take to become a pro?
[44:00] What would you say to help people understand the importance of improvement season?
[46:30] Tell us a little bit about your relationship with your spouse and how he has impacted your bodybuilding journey
[49:00] What were you thinking doing so many back-to-back shows?
[53:30] Why did you want to do masters and open instead of just open?
[55:30] How are things different now completing in the open and how is it going for you?
[59:00] You've accomplished all the goals you set for yourself this year. Why are you still going?
[1:05:00] Dear diary
-
Find Niccole on IG @niccolegonevegan_ifbbpro
-
Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
If you feel like you have a lot going on right now, this is the episode for you. Jessica Miller is a fitness coach, mama, and real estate assistant. She has been able to successfully breastfeed, raise two kids as a single mom, and navigate a divorce while also being a top competitor. I know you'll be inspired by her drive and ability to balance every aspect of her life in a way that allows her to achieve her goals without sacrificing her family.
Here's what you'll hear:
[4:00] Bikini Hack
[11:00] What were the habits you had with food growing up and what was it like changing them?
[13:00] Do your old habits come back during improvement season?
[14:00] What was it like finding out you were pregnant while getting ready for nationals?
[15:00] How were you able to prep, be a mom, and go through a divorce at the same time?
[16:00] How many years did you take off after giving birth?
[17:00] When did you start losing your milk?
[19:00] Did you know that your diet can affect when you lose your milk?
[21:00] What were you thinking when you got back into competing?
[21:30] What was your journey like as you were trying to turn pro?
[23:00] What were some of the hurdles you had to jump on your journey?
[25:00] How was it preparing two different types of meals for you and your kids?
[26:30] Do you ever like you have to choose competing over your family?
[28:30] How has competing impacted your kids?
[33:30] Do you think you'll have more children?
[35:00] What was it like getting your pro card after everything you went through?
[37:30] What are some of the things that changed after turning pro?
[40:30] What has helped you get your sponsorships?
[41:30] Do you need to be super focused on placing in order to get sponsors?
[43:00] What was this year like for you competing in so many shows?
[45:30] What is some of the main feedback you got this year and what are you currently working on?
[47:30] What's your plan to deliver on the feedback for more glute depth?
[48:30] Is Bret Contreras somebody you think we should all be following?
[49:30] Tell us about your experience doing an NPC seminar
[51:30] What are your goals going forward?
[52:30] What has your experience been like working with Premier Alternative Medicine?
[55:30] What is the reality of your mid-section after having kids?
[58:00] Dear diary
-
Find Jessica on IG @msfitmiller
-
Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
If you feel like you have a lot going on right now, this is the episode for you. Jessica Miller is a fitness coach, mama, and real estate assistant. She has been able to successfully breastfeed, raise two kids as a single mom, and navigate a divorce while also being a top competitor. I know you'll be inspired by her drive and ability to balance every aspect of her life in a way that allows her to achieve her goals without sacrificing her family.
Here's what you'll hear:
[4:00] Bikini Hack
[11:00] What were the habits you had with food growing up and what was it like changing them?
[13:00] Do your old habits come back during improvement season?
[14:00] What was it like finding out you were pregnant while getting ready for nationals?
[15:00] How were you able to prep, be a mom, and go through a divorce at the same time?
[16:00] How many years did you take off after giving birth?
[17:00] When did you start losing your milk?
[19:00] Did you know that your diet can affect when you lose your milk?
[21:00] What were you thinking when you got back into competing?
[21:30] What was your journey like as you were trying to turn pro?
[23:00] What were some of the hurdles you had to jump on your journey?
[25:00] How was it preparing two different types of meals for you and your kids?
[26:30] Do you ever like you have to choose competing over your family?
[28:30] How has competing impacted your kids?
[33:30] Do you think you'll have more children?
[35:00] What was it like getting your pro card after everything you went through?
[37:30] What are some of the things that changed after turning pro?
[40:30] What has helped you get your sponsorships?
[41:30] Do you need to be super focused on placing in order to get sponsors?
[43:00] What was this year like for you competing in so many shows?
[45:30] What is some of the main feedback you got this year and what are you currently working on?
[47:30] What's your plan to deliver on the feedback for more glute depth?
[48:30] Is Bret Contreras somebody you think we should all be following?
[49:30] Tell us about your experience doing an NPC seminar
[51:30] What are your goals going forward?
[52:30] What has your experience been like working with Premier Alternative Medicine?
[55:30] What is the reality of your mid-section after having kids?
[58:00] Dear diary
-
Find Jessica on IG @msfitmiller
-
Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
I offer 3 ways to help you with your negative emotion! If you're feeling any negative emotion and need some immidiate relief, Youre going to LOVE this episode!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
I offer 3 ways to help you with your negative emotion! If you're feeling any negative emotion and need some immidiate relief, Youre going to LOVE this episode!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
She's 24 years old, a lifestyle coach on the Bair Aesthetics team, and she earned her pro card in the 4th show she competed in. Meg D'Ginto is an all-natural superstar. I can't wait for you to hear her secrets to living a balanced life and enjoying the journey while striving to achieve her goals.
Here's what you'll hear:
[4:00] Bikini Hack
[8:00] Who is your support system?
[9:00] What was it like for your mother when you first started competing?
[10:00] What sports did you play growing up?
[10:30] Tell us about how you started competing
[12:00] What was your experience like at your first show?
[14:00] What have you learned from not getting caught up with placement?
[16:00] What would you say to someone who is contemplating stepping on stage?
[17:00] What made you decide to do an NPC natural show as your second show?
[18:30] Did you feel like the natural show was different than other NPC shows?
[19:30] When did you decide that you wanted to turn pro?
[20:30] What did you spend most of your time doing during your two-year break?
[22:00] Did you ever miss competing during your time off?
[23:30] Why do you think it's so hard to see your body change as you're transitioning into the off-season?
[25:30] What did the process look like for you when working on accepting yourself?
[28:00] Were you surprised that doing this sport brought up the challenge of learning to accept your body?
[29:30] What do you think it is about you that prefers the fuller look?
[33:30] What is your secret to growing and shaping your glutes?
[35:30] Would you say improvement season is harder than prep?
[36:00] What are some of your favorite meals that you create when following macros?
[37:00] How do you make protein French toast?
[38:00] When do you think your coach knew you were ready to go to nationals?
[39:00] Would you say that you were mentally ready to turn pro?
[41:00] What changed for you after getting your pro card?
[43:30] Do you feel like there was a little bit of sadness in not knowing your next goal after turning pro?
[44:30] What did you do during the seven days you took off after earning your pro card?
[46:00] Now that you've had time to think and let everything sink in what have you discovered about yourself?
[47:30] How do you deal with people in your personal life who do not understand the sport?
[49:30] What is your plan going forward?
[51:00] What would you say is your ultimate goal in competing?
[52:30] What do you do to keep the enjoyment in competing?
[56:30] Dear diary
-
Find Meg on IG @meganlynn_fitness
-
Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
She's 24 years old, a lifestyle coach on the Bair Aesthetics team, and she earned her pro card in the 4th show she competed in. Meg D'Ginto is an all-natural superstar. I can't wait for you to hear her secrets to living a balanced life and enjoying the journey while striving to achieve her goals.
Here's what you'll hear:
[4:00] Bikini Hack
[8:00] Who is your support system?
[9:00] What was it like for your mother when you first started competing?
[10:00] What sports did you play growing up?
[10:30] Tell us about how you started competing
[12:00] What was your experience like at your first show?
[14:00] What have you learned from not getting caught up with placement?
[16:00] What would you say to someone who is contemplating stepping on stage?
[17:00] What made you decide to do an NPC natural show as your second show?
[18:30] Did you feel like the natural show was different than other NPC shows?
[19:30] When did you decide that you wanted to turn pro?
[20:30] What did you spend most of your time doing during your two-year break?
[22:00] Did you ever miss competing during your time off?
[23:30] Why do you think it's so hard to see your body change as you're transitioning into the off-season?
[25:30] What did the process look like for you when working on accepting yourself?
[28:00] Were you surprised that doing this sport brought up the challenge of learning to accept your body?
[29:30] What do you think it is about you that prefers the fuller look?
[33:30] What is your secret to growing and shaping your glutes?
[35:30] Would you say improvement season is harder than prep?
[36:00] What are some of your favorite meals that you create when following macros?
[37:00] How do you make protein French toast?
[38:00] When do you think your coach knew you were ready to go to nationals?
[39:00] Would you say that you were mentally ready to turn pro?
[41:00] What changed for you after getting your pro card?
[43:30] Do you feel like there was a little bit of sadness in not knowing your next goal after turning pro?
[44:30] What did you do during the seven days you took off after earning your pro card?
[46:00] Now that you've had time to think and let everything sink in what have you discovered about yourself?
[47:30] How do you deal with people in your personal life who do not understand the sport?
[49:30] What is your plan going forward?
[51:00] What would you say is your ultimate goal in competing?
[52:30] What do you do to keep the enjoyment in competing?
[56:30] Dear diary
-
Find Meg on IG @meganlynn_fitness
-
Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
If you're looking to be inspired, this is episode is for you. Our guest went from last call-outs at NPC Universe to winning three pro cards, three overall titles, and two pro shows only two weeks later. She preaches our core message of never giving up on your dreams and in this episode, she shares all the steps she took to achieve pro status.
Trish Lloyd is originally from Toledo, Ohio and now lives in Stratford-Upon-Avon, UK. She has been competing since 2018 and has traveled all around the world chasing her pro card. Outside of the fitness industry, she works in the 3rd sector (charity) as a project manager working with community partners like the Ukrainian, Afghan, and Syrian refugees.
Here's what you'll hear:
[4:30] Bikini Hack
[24:00] What is your interpretation of prep face?
[26:30] Why did you move to the UK?
[29:30] Does your husband still compete as well?
[34:30] How do you feel now that lockdown is over and everything is open?
[41:00] Did you always know that you wanted to turn pro and why did you take interest in all the travel?
[48:30] How did you feel after achieving your pro card and did you feel like you accomplished what you were going after?
[55:30] What was Sandy's feedback on your hair color?
[58:00] What was the time frame between Masters and Universe?
[1:03:00] You weren't able to heal after your dad passed away and you weren't able to fly back home. How do you feel now that some time has passed?
[1:05:30] How do you feel right now as you are preparing for the Arnold Classic UK?
[1:18:30] Dear diary
-
Find Trish on IG @patricia_ifbbpro
-
Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
If you're looking to be inspired, this is episode is for you. Our guest went from last call-outs at NPC Universe to winning three pro cards, three overall titles, and two pro shows only two weeks later. She preaches our core message of never giving up on your dreams and in this episode, she shares all the steps she took to achieve pro status.
Trish Lloyd is originally from Toledo, Ohio and now lives in Stratford-Upon-Avon, UK. She has been competing since 2018 and has traveled all around the world chasing her pro card. Outside of the fitness industry, she works in the 3rd sector (charity) as a project manager working with community partners like the Ukrainian, Afghan, and Syrian refugees.
Here's what you'll hear:
[4:30] Bikini Hack
[24:00] What is your interpretation of prep face?
[26:30] Why did you move to the UK?
[29:30] Does your husband still compete as well?
[34:30] How do you feel now that lockdown is over and everything is open?
[41:00] Did you always know that you wanted to turn pro and why did you take interest in all the travel?
[48:30] How did you feel after achieving your pro card and did you feel like you accomplished what you were going after?
[55:30] What was Sandy's feedback on your hair color?
[58:00] What was the time frame between Masters and Universe?
[1:03:00] You weren't able to heal after your dad passed away and you weren't able to fly back home. How do you feel now that some time has passed?
[1:05:30] How do you feel right now as you are preparing for the Arnold Classic UK?
[1:18:30] Dear diary
-
Find Trish on IG @patricia_ifbbpro
-
Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Liana Giannamore first experienced the world of bodybuilding through her parents, who both were competitors. She began her own bodybuilding journey in 2018 and turned pro in 2020. After turning pro, she took a two-year improvement season to transform her physique so that she could hang with the big dogs before making her pro debut. Her improvement season was a success despite the challenges she faced in her personal life and she is now on track to being able to compete at The Olympia. I can't wait for you to hear about her bikini transformation in this open and honest conversation about the different modalities she used to take her physique to the next level.
Here's what you'll hear:
[4:00] Bikini Hack
[14:30] What was it like growing up with parents who were bodybuilders?
[17:30] How did your parents feel when you decided you were going to start competing?
[23:00] What was your experience like turning pro during COVID?
[27:00] What was it like getting your pro card without an audience watching you?
[30:00] Why did you decide to take time off after you earned your pro card?
[32:30] What would you say was the biggest contributor to putting on the size you need?
[34:00] When did you know when it was time to stop increasing your food intake?
[37:30] Was there anything else that contributed to your amazing physique?
[39:30] Is there a PED you've used that you think helped with building your glutes?
[42:30] Were there any setbacks during your improvement season?
[48:30] What do you think it was that kept you going through the setbacks and why did you choose the GRL PWR show as your pro debut?
[55:00] Can you share with us about the shows that you placed amongst Olympians this year?
[57:30] How do you maintain your top physique show after show?
[1:01:30] Did creatine loading do anything for you?
[1:04:30] What did your lifts look like during peak week?
[1:06:30] What are the major differences between your experiences as a pro versus as an amateur?
[1:09:30] Tell us a little bit about your experience competing abroad.
[1:18:00] What's next for you?
[1:26:00] Dear diary
-
Find Liana on IG @lianagianna_ifbbpro
-
Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Liana Giannamore first experienced the world of bodybuilding through her parents, who both were competitors. She began her own bodybuilding journey in 2018 and turned pro in 2020. After turning pro, she took a two-year improvement season to transform her physique so that she could hang with the big dogs before making her pro debut. Her improvement season was a success despite the challenges she faced in her personal life and she is now on track to being able to compete at The Olympia. I can't wait for you to hear about her bikini transformation in this open and honest conversation about the different modalities she used to take her physique to the next level.
Here's what you'll hear:
[4:00] Bikini Hack
[14:30] What was it like growing up with parents who were bodybuilders?
[17:30] How did your parents feel when you decided you were going to start competing?
[23:00] What was your experience like turning pro during COVID?
[27:00] What was it like getting your pro card without an audience watching you?
[30:00] Why did you decide to take time off after you earned your pro card?
[32:30] What would you say was the biggest contributor to putting on the size you need?
[34:00] When did you know when it was time to stop increasing your food intake?
[37:30] Was there anything else that contributed to your amazing physique?
[39:30] Is there a PED you've used that you think helped with building your glutes?
[42:30] Were there any setbacks during your improvement season?
[48:30] What do you think it was that kept you going through the setbacks and why did you choose the GRL PWR show as your pro debut?
[55:00] Can you share with us about the shows that you placed amongst Olympians this year?
[57:30] How do you maintain your top physique show after show?
[1:01:30] Did creatine loading do anything for you?
[1:04:30] What did your lifts look like during peak week?
[1:06:30] What are the major differences between your experiences as a pro versus as an amateur?
[1:09:30] Tell us a little bit about your experience competing abroad.
[1:18:00] What's next for you?
[1:26:00] Dear diary
-
Find Liana on IG @lianagianna_ifbbpro
-
Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Lizzie Martinez is an IFBB Bikini Pro, a Personal Trainer, and owner of Sun City Athletic Club in El Paso, TX. Her passion for fitness has led her to help others become more fit and healthy individuals. As a personal trainer, Lizzie has been blessed to help hundreds of women attain their dream bodies. She aims to educate women about how to work a gym, eat right, and feel comfortable and confident in their skin.
Lizzie first stepped on stage as a pageant contestant, but she has never looked back since switching to Bikini in 2012. She has accomplished incredible things over her ten-year career, and her longevity in the sport is something that many of us desire. I can't wait for you to hear her story and learn how the evolution of her marriage, career, and faith has shaped and supported her to become the person she is today.
Here's what you'll hear:
[4:30] Bikini Hack
[8:30] Where did your business journey begin?
[13:30] What was it like to begin your journey always on top?
[16:30] What has it been like going from the top and working your way back up?
[17:00] Why do you feel like there are some times that you want to give up?
[17:30] What helps you stay in the game?
[19:00] What happens to you when you don't place the way you want to place?
[21:30] What are some things you've learned from your coaches that you feel have helped you educate and coach others?
[27:00] What did you learn from working with Body By O?
[28:30] What is it about your glute workouts that make them so intense?
[30:00] How has your husband handled your passion for the sport?
[31:00] Did you and your husband ever have any obstacles that you needed to work on to make this passion work for you?
[34:00] How have you kept up with the development of Bikini?
[36:30] What has the response been to your red hair?
[37:30] What was the process to change your hair color?
[39:00] What has the evolution of your gym looked like over the years?
[41:00] What has the evolution of your online training looked like?
[43:00] How do you balance and manage everything now that you are competing more?
[45:00] What did your introduction to macro tracking look like?
[48:00] What do you think helped you make the transition to macros work?
[48:30] How has macro tracking impacted your preps this year?
[49:30] How are you feeling right now about your current prep?
[53:00] Is there anything that helps you with your mindset?
[55:00] What are you looking forward to the most this year?
[56:00] What are your goals this year?
[57:00] What has helped you the most with longevity in the sport?
[59:00] Dear diary
-
Find Lizzie on IG @lizzieifbbpro
-
Find Lizzie on TikTok @lizzieifbbpro
-
Visit her website: www.lizzieifbbpro.com
-
Check out her podcast, Swolemates podcast: https://podcasts.apple.com/us/podcast/swolemates-podcast/id1543067016
-
Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
3 principals I would like to share with you on how to get ahead in life ~
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
3 principals I would like to share with you on how to get ahead in life ~
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Seeing others succeed before you can be challenging, but there's no greater victory than one that feels rightfully owned. IFBB Pro Jordan Brannon learned this as she fought to earn her pro card. She relied on her relentless spirit and ability to learn to deliver on feedback to make it to the top.
Jordan attended the University of South Florida, where she graduated with her Bachelor's Degree in Exercise Science. She found the bodybuilding community through friends while she was in college and started competing in 2019. She competed in five national shows before obtaining her Pro Card at the 2022 Junior USA's. On top of competing, Jordan is also a Transformation/Lifestyle and Bikini Prep Coach for team Fit Body Fusion and co-owns a gym called Pinellas Ultimate Strength House (PUSH) with her husband Drew. Get ready to be inspired as she gets personal and shares her story!
Here's what you'll hear:
[4:30] Bikini Hack
[11:00] Were you always into athletics?
[14:30] What do you think it is about you that made you get hooked on the sport?
[18:00] How did you step into the version of yourself who sets healthy boundaries?
[21:00] How do you release the guilt of missing certain events with your family due to being deeply involved in this sport?
[23:00] Is there an example that sticks out of a time when you had to use your relentless spirit?
[26:00] What do you think it was that wasn't allowing you to deliver on feedback?
[29:00] What did you learn from going to shows during your off-season?
[33:00] What do you think people are missing to reach that balanced look the judges are looking for?
[35:00] What was it like taking a full year off?
[39:00] What were your thoughts going into Junior USA?
[44:00] How did you feel when you got your pro card?
[46:00] How was your pro debut?
[49:30] Do you still have your period, or has it gone away?
[52:00] What are some of the supplements and methods you recommend women look into to get their period back?
[56:30] How do you feel right now being in peak week?
[59:30] What are your short and long-term goals?
[1:04:00] Dear diary
-
Find Jordan IG @jayybrannon_ifbbpro
-
Visit www.fitbodyfusion.com to work with her
-
Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
If you want to achieve something, you must make it a priority and not give up on it. Our guest today knows this to be true and is dedicated to achieving all of her goals.
Erin Dennis is originally from Cincinnati, Ohio and now works as a tire design engineer in North Carolina. She started her bodybuilding career in 2018 and earned her pro card just one year later. I am so excited for you to hear her story! She shares how she has been able to accomplish her goals and what she's doing to work towards completing her final goal of the year. She also gives her perspective on changing coaches and waking up early in the morning to fit bodybuilding into your lifestyle.
Here's what you'll hear:
[4:30] Bikini Hack
[10:00] How did you fitness journey begin?
[11:00] How did you find a team and a coach?
[12:30] What does the community that you have built with your team look like?
[14:30] Are you still with the original team that you joined?
[15:00] Why did you feel the need to change your coach when you got into the pro league?
[17:30] What are some of the changes you are seeing with your newer coach?
[19:00] In your last improvement season you were a lot more intentional. What did that look like compared to what you've done in the past?
[20:30] If you could describe 2021 season in three words, how would you describe it?
[22:00] Are there any things that you felt like you had to leave behind in 2021?
[23:30] What was the strategy going into 2022 and what were some goals you had in mind?
[24:30] What is it that worked for you that allowed you to accomplish the goals you set?
[26:30] Did you feel like it was helpful for you to do more shows in order to get your name out there?
[28:30] How does your job work, how do you design tires?
[31:30] Is your job very demanding?
[33:30] How do you handle waking up at 3:30 in the morning?
[34:30] Do you have any tips for athletes who struggle waking up early in the morning?
[35:30] How would you describe your relationship with your current coach?
[38:00] Is there anything in particular stands out that you've learned from your new coach?
[39:00] How was the first show of this season?
[41:00] What were the things you needed to work on after that first show?
[42:00] What did you do to make sure you accomplished the critiques from your first show?
[43:30] What is it like mentally to hear conflicting critiques?
[45:00] Are you always positive when receiving feedback and handling setbacks?
[49:30] Do you have any other passions outside of bodybuilding?
[50:00] What is your favorite place you've traveled to?
[50:30] Do you plan to compete abroad?
[51:00] What did you do to celebrate your birthday?
[53:00] Looking back on the shows you competed in this year which showing would you say was your best and why?
[54:00] What are you doing to work on that top five placing?
[55:30] What is your ultimate goal in this sport?
[58:00] Dear diary
Find Erin on IG @erin.dennis.ifbb
Get your PCOS test here: trylgc.com/bikinidiaries
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Celebrate with me ! 10% off courses using code 4YEARS @ Freeposing.com
Tan Yourself Blueprint Course
Are you planning on taking time away from the stage but you're worried about how it's going to affect your progression in the sport? If so, you do not want to miss this episode. Lawna Dunbar started competing when she was 21, almost got her pro card, then took a six-year break. When she returned to the stage, she achieved her pro card in just six months! She was on top when she left and is now back on top as she returns. She currently has 10 points towards the Olympia and doesn't plan to slow down anytime soon. This woman is on fire, and I know that her unique story is going to light a fire in you.
Here's what you'll hear:
[4:00] Bikini Hack
[13:00] How did your fitness journey begin?
[15:00] What was it about competing that prompted your dad to introduce you to the sport?
[16:00] Was everybody supportive when you started competing?
[17:00] Why did you take a break?
[20:00] How did you handle the break?
[23:00] What do you think it was about the sport that made you decide to give it another try?
[26:00] When you were on break did you still work out?
[27:00] What was the initial goal when you started training for a show again?
[30:00] What was the strategy you used when you decided you wanted to go for your pro card?
[33:00] What made you want to go to the Ben Weider?
[35:30] How did it feel to not only get first place but to win the entire show?
[38:00] How does it feel to be a pro now and do you have any regrets about not getting your pro card earlier?
[39:30] You've been doing well this year. What has been your strategy?
[45:30] Is the plan for this year to make it to the Olympia?
[47:30] Explanation of how the point system works
[50:00] When it comes to strategies what do you feel has been working for you this year?
[52:00] Having experienced competing at 20 and now 29 how has your mindset shifted over time and what differences have you noticed in yourself?
[54:30] How do you keep competing fun?
[57:30] What are your plans for the future and your ultimate goal?
[58:30] What show are you going to start with this fall?
[1:00:00] Dear diary
-
Connect with Lawna on IG @lawnadunbar_ifbbpro
-
Find her on TikTok @lawnadunbar_ifbbpro
-
Check out her YouTube channel: https://www.youtube.com/channel/UCZwZOdp-C1GEQxii6ythOJw/featured
-
Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Myesha Rodgers is a high school English teacher, lifelong student, avid animal lover, and eclectic free spirit. She began competing in the natural federations in 2013. She earned 3 pro cards in the natural federations before joining the NPC in 2018 and turned pro in the IFBB as a natural athlete. The thing that is most important to her is living a balanced life. In this episode, Myesha shares how she has maintained balance and happiness throughout the evolution of her bodybuilding journey. She has gone from eating Chick-fil-a on show day to now competing at her fullest potential. I absolutely love this women's energy and I know you are going to love her story.
Here's what you'll hear:
[4:00] Bikini Hack
[15:00] Which federations did you start in?
[17:00] Which federation was your favorite?
[21:00] What was your experience like going into the NPC?
[27:30] Why do you choose to be a natural athlete?
[32:30] Do you believe that you can be successful in the bikini division the way it is now and the way that it is trending?
[35:00] What supplements have you used and found helpful?
[38:30] Can you share the thought process behind having Chick-fil-a the morning of a show?
[41:00] What does your balance look like now that you have switched to meal plans?
[43:00] What was the reason you only worked out every two days in the past?
[45:00] You were doing well with your previous methods. Why did you decide to change things?
[49:30] What do you see in your future?
[52:30] What is something you are excited about this year and something you wish you could change?
[58:00] Dear diary
Find Myesha on IG @circe__ifbbpro
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Today is our final episode of the Posing mistakes series, we hope you loved it ! Be sure to go back to listen to the other 3 so you can get the upper hand on perfecting your posing.
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Why not me? This is the motto that IFBB professional Leah Walter lives by. Leah started competing over six years ago after seeing her husband's transformation while competing. It was persistence that allowed her to achieve her pro card. She is now in her rookie year as a pro and is working her way to accomplishing so much more in both her bodybuilding career and life. You will not want to miss this episode where Leah shares her secrets to success and the best way to navigate your way through the national circuit to get your pro card.
Here's what you'll hear:
[4:00] Bikini Hack
[7:30] Have you always been into fitness?
[9:00] What was it about your husbands experience that attracted you to the sport?
[11:00] What were your first steps when getting into the sport?
[12:00] What did you love most about competing when you first started competing?
[13:30] It can be a struggle when we first start bringing our Tupperware around. How did you handle that and what are some tips for newer competitors who are still struggling with that?
[17:30] Can you share with us the evolution of methods you've used when it comes to meal prep and nutrition?
[22:30] You felt a little out of tune with your body when you were on a meal plan. Can you explain why that is and how that happens?
[25:00] What was the hardest part of getting started with macros
[28:00] What has the evolution of your training methods looked like?
[31:30] How have your cardio methods changed over time?
[38:00] What was it like being on the national circuit?
[41:30] What is your favorite national show and are there any shows you recommend?
[44:00] Is there a specific strategy that you feel like girls need to know about when trying to get your pro card?
[46:30] What made you want to keep going instead of giving up?
[48:00] What does it feel like to be a pro?
[50:30] Why did you decide to change to FitBody Fusion and what were some of the major changes that you saw when joining?
[53:30] What's the biggest difference between being an amateur and a pro when it comes to mindset?
[54:30] What are you currently working on and what do you hope to achieve?
[56:30] What would you say has been the most impactful when working toward those 3D glutes?
[57:30] What are some of the advantages and disadvantages to your height?
[59:30] What is your ultimate bodybuilding goal?
[1:02:00] Dear diary
Find Leah on IG @Leahlou_ifbbpro
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Welcome back to the Winner Takes All Special! This is our very last but very special guest. I'm so excited to highlight this woman and everything she has accomplished. Keep in mind, this is a special that we are going to be bringing back year after year, to highlight these women and their successes. Not only did they win their pro cards, but they are winning the overall title at these shows. Which is absolutely phenomenal!
So let's talk bikini shall we?! Gaining confidence, strategy, feedback. We dive into all as we uncover the story behind this NICU nurse that won the overall at NPC Nationals. Learn what Brittany Gillespie did to make it to the top.
Are you ready to find out what it takes to win the overall?
What you'll hear in this episode:
[4:30] Bikini Hack
[12:00] Love for nursing
[15:00] Getting started with bikini and combining it with nursing
[17:00] How do you manage both?
[18:45] How did you find competing in bikini?
[20:20] What was different about your second season?
[22:45] Plans after first nationals
[24:00] Dealing with "a lack of fire"
[25:20] Being more intentional and finding balance
[29:30] What would you say to someone who is struggling to take time off the stage?
[31:00] Major changes to physique during time off
[35:10] Initial goals going into 2021
[37:00] Getting close to pro and how that affected prep
[39:45] A lack of confidence and how that affected competing
[43:00] How did you feel going into Nationals?
[50:20] Winning overall and being shocked
[54:10] Feedback from the judges
[55:50] Improvements for 2022
[56:40] What do you think made you stand out?
[58:40] Goals for 2022
[59:50] Rapid Fire Questions
[1:02:08] Dear Diary
Find Brittany on IG @britgillespiee
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Welcome back to our Winner Takes All Special! This is now a special we will continue to have to highlight the women who not only get their pro cards, but who conquer the entire show and win the overall.
Up next is the overall winner at Junior USAs, Cory Hageman. Shortly after winning the overall, she placed second next to former Miss Bikini Olympia Ashley Kaltwasser at her pro debut. What an amazing victory! In this episode, we talk all about her journey to success, especially while going through a pandemic. I know you will LOVE this episode!
Are you ready to learn what takes an athlete to the top?
What you'll hear in this episode:
[4:30] Bikini Hack
[19:30] Tracking macros and beginning of fitness journey
[26:10] Comparing competing and dieting world
[30:30] What would you say to girls transitioning from diet culture to competition world?
[41:20] Introduction to the sport
[46:20] Reasoning for taking time off and then deciding to come back
[54:30] Receiving feedback from coach
[57:30] The big win
[1:11:30] Dropping six pounds and then competing again for pro debut
[1:20:00] Prepping herself and strategies
[1:32:40] Goals moving forward
[1:35:00] Rapid Fire Questions
[1:37:30] Dear Diary
Find Cory on IG @cory_fit
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
This week we are having a Winner Takes All Special, where we are featuring women who not only obtained their pro cards but they won the overall at these national-level contests. This is now a special that we will continue to have to highlight these women every single year and I'm so excited to be highlighting and featuring them and their success!
Our first Winner Takes All guest, Kathy Seitz, was the overall winner at NPC Universe. What does it truly feel like to go from not enjoying shows to making it more about community and now enjoying every single moment? What did she go through and what life-altering decisions did she have to make in order to make it to the top?
Are you ready to learn what it takes to win the overall?
What you'll hear in this episode:
[4:20] Bikini Hack
[13:15] Growing up
[21:30] Does this sport fuels perfectionism?
[25:30] What is so attractive about the sport?
[27:20] Experiencing unfriendliness at shows
[30:00] What was missing during NPC journey?
[33:30] Decision to take time off
[36:45] Lessons learned during improvement season
[54:30] Why did it take so long to start enjoying the process?
[56:40] Winning pro card and overall
[1:03:30] Maintaining weight during improvement season
[1:06:00] Goals for next year
[1:07:40] Dear Diary
[1:10:30] Rapid Fire Questions
Find Kathy on IG @the_prepping_pa
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
The series continues!! Tune in for more helpful tips and mistakes to avoid while posing :)I want to also say thank you for tuning in today with Julian and I.
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Are you in your fifth, sixth, or even seventh year working towards your pro card? I hope this episode inspires you to keep going. Our very special guest won the overall at the first two shows that she ever entered. She has been competing for six years and shares how sweet her experiences have been in her first year competing as a pro. Get ready to be inspired by this conversation with IFBB Pro Maeghan Egli.
Here's what you'll hear:
[4:30] Bikini Hack
[13:00] Why bodybuilding?
[14:30] What was your experience like when you dove into bodybuilding?
[21:30] What do you think it was that made you want to keep going?
[23:00] What do you think has made your relationship with your husband so successful?
[27:30] What are some tips on prioritizing your relationship with your significant other while you are in prep?
[32:00] What are some differences between your current coach and your last one?
[38:00] What was on the agenda after getting your pro card?
[42:00] How were you able to determine how long to take off for your improvement season?
[43:00] Is there anything specific you did to improve during your off season?
[46:30] How did you plan for your pro debut?
[47:30] What was it like signing your very first contract?
[50:30] How was your pro debt experience?
[53:00] You're prepping for another show right now, how does it feel to keep going?
[54:30] What have been your favorite parts of your current prep?
[56:00] What are you looking forward to seeing unfold in your next show?
[58:00] What are your goals for this year?
[1:00:30] Dear diary
Find Maeghan on IG @maeghanegli
Get your PCOS test here: trylgc.com/bikinidiaries
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
You do not want to miss this episode with Milene Lingiardi. She's beautiful, has a full time job as an engineer, and she sticks to a vegan diet while competing. In our conversation we discuss the obstacles of having a full time job while being a professional bodybuilder and she shares so many great tips on balancing the different aspects of life as a vegan athlete.
Here's what you'll hear:
[4:00] Bikini Hack
[8:00] What was life like before you started competing?
[9:00] What was your life like in Brazil?
[10:00] What brought you to the United States?
[10:30] How were you introduced to Bodybuilding?
[13:00] When you started competing did you fall in love with it instantly?
[14:00] Did you also think you would turn pro?
[14:30] How are you able to manage your full time job and bodybuilding?
[16:00] Do you ever have to choose work over bodybuilding?
[18:00] What was it like not tracking your macros for a full week for the first time since you started competing?
[20:30] How do you perform well at both your full time job and as a bodybuilder?
[23:00] Are there any sacrifices you feel like you've had to make?
[24:30] How does it affect you mentally when you have to give up certain things?
[25:30] How do process things when you feel like it's time to take a break from bodybuilding?
[27:30] What contributed to your decision to switch to a plant based diet?
[32:00] Being plant based, what do your meal plans look like?
[37:30] What does peak week look like in terms of the foods that you eat?
[38:30] Tell us a little bit about our pro debut
[40:00] How did it feel to go through your pro debut and not have fast success?
[42:00] Now that you are in the pro league, what are some things that you are learning about it?
[43:30] You used more of a balance approach prepping for your last show, can you explain what they is and why you chose that approach?
[48:30] How are you feeling right now in your current prep?
[51:00] What are some lessons that you've learned in your first year as a pro?
[52:30] What are your plans after your next show, what would you like to achieve?
[53:30] What are some of the good things that have happened in your first year as a pro that you'd like to repeat?
[54:30] After you take some time off, what will you do differently in your next season?
[56:30] What are your goals moving forward?
[57:30] Dear diary
Find Milene on IG @milenelingiardi
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Hi loves!! Im sharing all the bikini posing mistakes to avoid while you're on stage ! My hope is that every single competitor has the information while feeling held and supported to pose on stage like a pro !
Enjoy !!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Are you wondering if you'll ever get your pro card? Or if competing in the Olympia will ever be a possibility for you? Well, don't! I am here to tell you that if you want it bad enough, it will happen. IFBB Pro Vania Auguste is proof of it. Vania started competing in 2015 and made her Olympia debut in 2021. She didn't give up, and neither should you. Tune into this episode to hear all about her journey as a dancer to making it to the Olympia, all while being a full-time teacher. I am so excited for you to hear her story, connect with the elements that make her unique, and be inspired by her victory.
Here's what you'll hear:
[4:00] Bikini Hack
[12:30] What has been like for you to have an accent and feel like an outsider trying to fit in?
[16:30] What kind of dance have you practiced and how long did you do it?
[18:00} How did you transition from a gym goer into bodybuilding/competing?
[20:30] What was the transition from dancing to bodybuilding like?
[22:00] In what ways do you think dancing has helped you become a better bodybuilder?
[27:00] How do you balance being a teacher with being an IFBB Professional?
[34:30] How do you manage the stress that comes from your job during prep?
[38:00] What advice do you have for people who feel like they don't have enough time?
[40:00] What was it like going for your pro card?
[49:00] What was it like realizing you were ready to go for the O?
[56:00] Do you think the changes you made in 2020 helped?
[57:30] What is the Legendary Glute Studio?
[59:00] What is something you've learned that has become a staple for you?
[1:00:30] Is there anything we should avoid when working on our glutes?
[1:02:30] What are some of the goals you want to achieve in 2022?
[1:03:30] Is there anything that you are looking forward to this year?
[1:05:00] Dear diary
Find Vania on IG @ifbbpro_fitvanou1
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
It can be tough jumping from one career to the next, especially when the new career is running your own business. IFBB Bikini Professional Karen Wall went from a career in graphic design to being a full time coach and supplement company owner, all while chasing her pro card. She is now thriving in the fitness industry and has so much knowledge to share. Her story is so inspirational and I cannot wait to share it with you.
Here's what you'll hear:
[4:30] Bikini Hack
[10:30] Life before competing
[18:00] How did you find bodybuilding?
[19:00] How has training enhanced your life?
[20:30] Was it easy to integrate bodybuilding into your lifestyle?
[22:00] What was it like for you taking the steps to make bodybuilding a full time thing?
[24:30] Tips for someone who wants to make fitness their fulltime career
[25:00] In what ways are you still using your art design background in your career?
[27:00] Can you tell me a little bit about your supplement brand?
[28:30] Why did you want to turn pro and what was the experience like?
[31:30] What is one thing you had to change or sacrifice in order to shape yourself into a pro?
[35:00] What are the major differences in your life since turning pro?
[38:30] What was it like getting ready for the Toronto Pro Show?
[42:00] Competing after a minor surgery
[44:00] What are some things about you that make you really good at what you do?
[45:00] How were you able to cultivate such an amazing relationship with you daughter?
[47:00] What's next for you?
[48:30] What was is like to not place as well in your last show as you have in the past?
[51:00] What is something you do that is a staple for you as an athlete?
[53:30] What do you want to achieve in your next show?
[55:00] Dear diary
Find Karen on IG @karenorlena
Get your PCOS test here: trylgc.com/bikinidiaries
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Hi loves!! Im sharing all the bikini posing mistakes to avoid while you're on stage ! My hope is that every single competitor has the information while feeling held and supported to pose on stage like a pro !
Enjoy !!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
I am so excited to share this athlete with you today!
Rudie Guerrero and I have an inspiring conversation all about her fitness journey. She's an IFBB Pro and ASCA level 3 coach with a fitness history that dives deep into compromise. She explains how she stays motivated while going towards her goals!
We talk all about her wins, fails & in-betweens. Her insight will help us grow our own lives through better understanding others' situations, so let’s dive right into this topic together!
What you'll hear in this episode:
[4:57] Bikini hack
[12:57] How did your fitness journey begin?
[25:40] What were your newbie mistakes?
[33:40] What is it like to be in a relationship with different passions towards fitness?
[38:40] What does compromise look like?
[44:28] What did you learn after turning pro?
[56:00] What are you planning for this year?
[01:02:30] Personal goals that you would like to achieve?
[01:07:35] Dear Diary...
Find Rudie on IG @rudie_g
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Many women in this sport move up in categories to find the right fit. But have you ever thought of moving down a category and what that would look like?
Maria Sharp has been competing for sixteen years! Thirteen of them as a figure athlete and pro, and three of them as a bikini pro athlete. She went through many changes physically, mentally, and emotionally to transition. And what she believes to have been the best decision for her marriage and her family.
I am so excited for you to tune into her story!
What you'll hear in this episode:
[4:35] Bikini hack
[11:00] Perfectionism
[13:30] Beginning of fitness journey and getting started in figure
[20:00] Training differences
[21:00] Effects mentally and emotionally
[23:45] Deciding to switch to bikini
[29:15] Putting on the weight
[33:20] Other transitions going into Bikini
[42:00] What key factors allowed you to have such longevity in the sport?
[47:00] Words of encouragement
[49:00] When competing became her entire life & balance
[57:00] Goals
[1:04:00} Lessons learned along the way
[1:05:40] Dear Diary
Find Maria on IG @mariasharp_ifbbpro
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
The posing series continues once again! My guest in this episode is Aimee Velasquez, Bikini Pro and owner of Top-level Posing.
Get excited! In this episode we talk about how to take your posing to the next level, we hold nothing back, and Aimee gives us all the tools and tips she has. We discuss flexibility, weight distribution, foot placement and so much more.
Here's what you'll hear:
[4:00] Why she became a coach
[6:30] 2021 review
[8:00] The importance of posing
[9:30] Foot placement
[11:00] Flexibility
[14:30] Weight distribution
[19:30] Mastering the walk
[25:00] Pelvic tilt
[27:30] Model pose
[31:00] The structure of posing
[34:00] Posing that captures the judges’ attention
[35:30] Biggest struggles she sees in athletes she coaches
[39:30] Contracting the muscle
[41:00] Back pose execution
[43:30] Front pose execution
[46:30] The best time to start learning your poses and practice tips
Find Aimee on Instagram @fitnessbyaims
Contact her or sign up for coaching through her website fitnessbyaims.com
----->Head HERE for your FREEBIES, coupon codes, and other links!
The posing series continues! My guest today is Reijuana Harley, an Olympian and posing coach at Pose with Poise.
In this episode we talk about all things posing, even some things you maybe never would have thought about. Get ready to learn about posture, how to maintain glute fullness, the importance of core stability, and so much more!
Here's what you'll hear:
[5:00] Reijuana’s background
[10:00] Why is posing important
[12:30] The importance of having a coach
[14:30] Posture in posing
[21:00] Core stability
[30:00] Creating the perfect back pose
[32:30] Making your upper and lower body match
[38:00] Bending in your back pose
[40:00] Posing pet peeves
[41:30] When to start posing
[43:00] Biggest tip that people need
[45:00] Goals for 2022
Find Reijuana on Instagram @reijuana_ifbbpro
----->Head HERE for your FREEBIES, coupon codes, and other links!
Are you ready to take your posing to the next level? In this first episode of my three day posing special I chat with two time Olympian, Arnold Classic Competitor, and posing coach: Tamara Jordan.
She is dropping so much important knowledge in this episode including how to build confidence, how to strengthen your posing technique, common mistakes, and so many other tips!
Here's what you'll hear:
[5:00] Tamara’s background
[7:30] Confidence building
[11:30] Posing homework
[14:00] Stretching and massages
[15:00] Holding poses
[16:30] How to loosen up on stage
[23:00] The hardest thing for athletes to master when it comes to posing
[24:00] Truly believing in yourself
[25:30] Common Mistakes
[29:30] The benefits of having a posing coach
[32:00] Predictions for the future of bikini
[34:30] Over the top movements to look out for
[36:30] Her goals as a coach and in life
Find Tamara on Instagram @tamarahaddad7
Reach her by email at Tamarahaddid777@yahoo.com
Find more info on her website tamara-jordan.com
----->Head HERE for your FREEBIES, coupon codes, and other links!
I'm back to talk about ways to combat all or nothing thinking.All or nothing thinking in what dictates a "real" athlete and all or nothing thinking when it comes to our meal prep.
Is this extreme way of thinking holding you back? Do you find it hard to give yourself grace and credit for all the things you are doing right? Are you quick to throw in the towel when you are not perfect? Then this episode is for you love !
Are you a mom struggling to be both a mama and an athlete? Or maybe you’re expecting and worried about what your body will look like after birth. My guest today became a mama and a professional athlete all at the same time!
In this episode I chat with Natasha Peay about her unique journey to the pros, her wellness lifestyle, and her experience with motherhood.
Here's what you'll hear:
[4:30] Bikini hack
[11:00] The beginning of her fitness journey
[16:00] How her relationship with food changed over time and helps set an example for her son
[21:00] Prepping post partum
[25:30] Combining her lifestyle with her son’s while pursuing the sport
[32:30] Making meals for the whole family while staying on track yourself
[36:30] Natasha’s journey to becoming a pro
[44:30] Feedback in the pros and he transition to wellness
[57:00] Training as a wellness athlete
[1:00:00] Goals for 2022
[1:04:00] Dear diary
Find Natasha on Instagram @natasha_peay
----->Head HERE for your FREEBIES, coupon codes, and other links!
Have you ever struggled with an eating disorder? Or maybe you’re in the midst of it now longing for a path to healing.
My guest today has been there too. She shares her journey from not eating to fueling her body with food. She is now an IFBB Bikini pro and works full time as a coach and media manager for Fit Body Fusion.
What you’ll hear in this episode:
[5:00] Bikini Hack
[11:30] Believing in herself
[14:30] Her experience with eating disorders
[22:30] Recovery and healing
[32:00] Getting started in the sport
[37:00] Falling in love with the sport
[39:30] Being fully recovered
[42:30] Is competing a good sport for women who have had eating disorders?
[45:00] Developing her strong mindset
[47:00] Coaching
[50:30] Boundaries
[52:30] Getting ready for the upcoming season
[59:00] Goals for 2022
[1:02:00] Dear Diary
Find Jodie on Instagram @jodiejfit_ifbbpro
Get your PCOS test here: trylgc.com/bikinidiaries
----->Head HERE for your FREEBIES, coupon codes, and other links!
In this episode I share 4 things you may not know that will make traveling for shows a breeze.
Tune in!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Wondering how to turn pro this year? What shows can you go to to get your pro card, what are the qualifications, and when are they so I can be prepared?!!!!! Yeah I know that feeling and this is why I created an episode to give you all the information. Masters and Open Bikini, This one is for you !
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
This girl is on fire! IFBB Bikini Pro Sierra Swann competed in 12 shows in 2021, qualifying her for Olympia by points!!! Because of differences in the past two seasons she had a unique journey to Olympia.
We talk about being intentional in all things, dealing with imposter syndrome in the Pros, the importance of taking time off, and her experiences in 2020 and 2021.
Here's what you’ll hear:
[4:00] Bikini Hack
[10:30] Pressure in the sport and keeping a healthy balance
[21:00] The importance of a coach
[22:30] Taking time off
[29:00] Coming back to the sport at the end of 2020
[38:00] Dealing with imposter syndrome
[39:30] Qualifying for Olympia through a difficult 2021 season
[47:00] Setting boundaries for herself
[56:00] Standing out at the O
[58:00] Goals for 2022
[1:01:00] Dear diary
Find Sierra on Instagram @ifbbpro_sierraswan
----->Head HERE for your FREEBIES, coupon codes, and other links!https://vibe-athletics.mykajabi.com/links
Our special guest from Canada turned pro after her very first show! Adair Libbrecht is quickly advancing as she placed 2nd in her most recent IFBB Pro show.
Just last year, she was struggling through an unhealthy relationship, lack of direction, finding her purpose, and depression. In this episode we will talk about how she made it through and found her way to a life where she is absolutely thriving!
Here's what you'll hear:
[4:00] Bikini Hack
[10:30] The start of her fitness journey
[13:00] Her experience with depression and unhealthy relationships
[17:30] Getting through hard times
[18:30] Getting started in the sport and quickly moving up
[33:00] Habits for a positive mindset
[39:00] Reflecting on turning pro
[42:00] Switching her mindset
[48:30] Plans for 2022
[52:00] Dear diary
Find Adair on Instagram @adairlibbrecht
----->Head HERE for your FREEBIES, coupon codes, and other links!https://vibe-athletics.mykajabi.com/links
Tune in to listen to our birthing experience. I share all the highs and the lows along with everything I did to have a pain-free experience. This is also the very first time I feature my husband Keith Chew.
Have you ever struggled with hormonal or digestion problems? In this episode we talk about all things hormones and diet related!
Our guest Chloé Margraitner is an IFBB Bikini Pro from Switzerland! Over the past few years she has had such an impressive and inspiring journey to the pros. She has also had quite the health journey and has learned so much about wellness. Chloé is now working to get to Olympia and runs a team of seven that helps others pursue their wellness goals!
Here's what you'll hear:
[4:00] Bikini hack
[7:00] Switzerland gym culture
[8:30] Growing up and incorporating strength training into her routine
[10:30] Her move from recreational lifting to entering the sport
[13:30] Her journey to Pro and competing without putting pressure on herself
[22:00] Competing in different countries
[24:00] Health, hormones, and thyroid issues
[29:00] Intuitive eating
[32:00] Her company
[35:00] FODMAP diet and digestion issues
[40:30] Where her confidence comes from
[41:30] Prep strategies for upcoming shows
[45:00] Things to look forward to this year
[48:30] Dear diary
Find Chloé and more information about her business on Instagram @fitbychloe
----->Head HERE for your FREEBIES, coupon codes, and other links!https://vibe-athletics.mykajabi.com/links
Over the past few years she has put in hard work to get to where she is now and has learned so much along the way. She is on a mission to help other women show up for themselves and overcome fears and obstacles like she has! As we walk through her journey you’ll see what makes Mary Ann Parks such a strong athlete.
In this episode we geek out on recovery methods that are going to help make you a better athlete, overcoming and working through serious injuries, ways to overcome symmetry imbalances, and ways to keep yourself looking young and beautiful.
Here's what you’ll hear:
[5:00] Bikini hack
[10:00] Competing for yourself
[11:00] How the sport gave her a resilience mindset
[14:00] Life growing up
[15:00] Getting started in the sport and overcoming doubts
[18:30] Her first show and learning about the importance of food
[23:30] The benefits of working with a bikini coach
[24:30] Scoliosis and working on symmetry
[30:30] Recovery methods
[38:00] The importance of diet in aging well
[45:00] Injury and Recovery before pro debut
[48:00] Her first pro year
[49:30] Confidence on stage
[51:00] feedback and goals for 2022
[54:00] Dear diary
Find Mary Ann on Instagram @maryann_ifbbpro
Get your PCOS test here: trylgc.com/bikinidiaries
Don't forget to use code BIKINI30 to get 30% off your next test!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Do you struggle with self worth and confidence? Is your self worth determined by your accomplishments, appearance, possessions, and work ethic? Then you definitely want to tune into this episode. In this episode I talk about the Idealizing coping style by Dr. Sam Rader and ways to heal these parts of you as an athlete.
The bikini pro on the show today is coming with a unique story! She has only been competing for a year and a half, and became pro only 4 weeks after her first competition. Talk about motivation!
She is a coach and working her way into the Olympia. During our talk, we dive deep into her story. The ups and downs, and overall mistakes and lessons that are learned in the journey of bikini competitions. Do you ever deal with people judging your journey? Or have you ever felt completely in shock when doing something new?
I am so excited to have Adrianne Onofrei on the show with me today! She reminds us how important it is to believe in yourself.
Here's what you'll hear:
[4:30] - Bikini Hack
[9:30] - Her roots and backstory
[16:30] - How did you explain body building to your family?
[21:30] -What was your first show experience like?
[24:00] - Do you still have fun, what is fun about competing to you?
[32:00] - What were the cons to getting your pro card so quick?
[43:00] - What were your goals going into the new season?
[50:00] - What are you working on right now?
[56:30] - What are your goals this year?
[59:00] - Bikini Diaries Question
Connect with Adrianne on IG: @ao_ifbbpro
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Marisa Woo has a Bachelors's in Kinesiology from San Diego State University. So she kind of always knew fitness was going to be her life. She is now a full-time coach with Fit Body Fusion, an athlete, and she loves every minute of it.
In this episode, we dive deep into the progression of her journey over the years, the strategies she has used to keep being successful, and all that has contributed to her success in the industry. You're going to love this episode!
Here's what you'll hear:
[4:30] - Bikini Hack
[11:50] - Love for fitness and where it came from
[13:05] - College
[16:45] - Introduction to the sport and fears/struggles that went along with that
[25:30] - Improvements when getting started
[32:30] - How did competing affect everyday life?
[35:00] - Journey competing in 8 national shows
[38:10] - Self-doubt
[40:00] - Sacrifices getting Pro Card
[42:00] - Season after getting Pro Card
[45:30] - Strategy and going show-to-show
[51:00] - Lifestyle outside of prep
[52:00] - Plans for 2022
[53:00] - Deciding to coach and coaching alongside competing
[56:00] - What is your Now that used to be your Never?
[57:45] - Dear Diary
Find Marisa on IG @mwooo23
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
In this episode I give you full permission to stop doing these things in 2022. This is part 2 of a two part series. Working on your mindset? Well Then you're definitely going to want to tune in and use these tools and tips to help you strengthen your mindset as an athlete.
Have you battled whether leaving your corporate career to make fitness your career full-time is for you? I know I have!
Jourdanne Lee is back on the podcast! So much has changed in her life in the last three years. Making fitness her career was the best thing that ever happened to her.
Over the years, she has truly crushed it. Getting invited to the Arnold twice, going to the Olympia 2021, and now qualified for the Olympia 2022?! Her career has truly skyrocketed after leaving corporate.
How does she navigate being a coach and professional athlete? You're going to find out...
Here's what you'll hear:
[4:50] - Introduction & back story
[14:40] - Becoming a coach full time and leaving corporate
[27:20] - How do you manage stress?
[35:30] - How do you navigate both coaching and competing at the same time?
[47:00] - Struggles in 2021
[57:45] - Plans for 2022
[1:02:00] - What does it take to get to where you are today?
Find Jourdanne on IG @jourdanne__
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Have you struggled with having an unsupportive partner or person while in prep? Or maybe you have the most supportive people in your life right now. How do you navigate the sticky situation of unsupportive relationships and what does having that support really look like?
This interview is with a bikini pro who is newly engaged. She is going to shed some insight on how to navigate both supportive and unsupportive people. She also shares with us her journey within the sport and the differences she experienced going from the local, national, and pro circuits.
I am so excited to introduce IFBB Bikini Pro Meechka Marcelin!
Here's what you'll hear:
[4:00] Bikini Hack
[10:05] Life growing up
[13:00] Finding the sport
[17:00] Evolution period after falling in love with the sport
[22:00] How her fiance handled the evolution
[25:00] Communication with her fiance
[32:00] How having a supportive partner has helped her prep
[37:00] Relationships with unsupportive people
[42:00] Changing teams
[46:05] Goals after turning pro
[47:10] Difference in National and Pro circuit
[49:30] Pro season
[54:30] Goal for this year
[56:10] Engagement story
[1:01:20] Dear diary
Find Meechka on IG @meechkaprofit
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
I give you full permission to stop doing these things in 2022 as an athlete! Tune in for part 1 of this 2 part series.
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
We are bringing back one of the sweetest athletes I've ever met to the Bikini Diaries podcast! Originally from episode 112, Hope Harper is back with us sharing all about life after her pro debut. She has now experienced 2 years as a pro, placing in the top 5 several times, and even has a new coach. In this episode, she shares what she has done to improve and what her coach has done to help her excel in body building. Wanna know who she's currently working with and what life is like as a new pro? You're gonna wanna listen in!
Here's what you'll hear:
[5:30] - An introduction to Hope
[14:30] - Goals for 2020
[16:30] - Improvement season
[22:00] - Choosing a new coach
[28:30] - A coach's role in developing athletes
[34:00] - Goals for 2021
[37:00] - Being okay with taking some time
[39:30] - Growing glutes and hamstrings
[41:30] - Making changes and coming back
[43:30] - From top 5 to top 15
[49:00] - Other life goals
[53:30] - What is to come in 2022?
Find Hope on IG @hope_ifbbpro
Get your PCOS test here: trylgc.com/bikinidiaries
Don't forget to use code BIKINI30 to get 30% off your next test!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
I absolutely LOVE bringing on athletes from all over the world, and today's beauty comes to us all the way from France! Allison Testu is honest, open, and holds nothing back about her journey. This last year has been monumental for her, from competing at her first Olympia, to qualifying for Olympia 2022, and now gearing up for the Arnold. In this episode, we talk a lot about Allison feeling the need to prove herself and her "revenge". I just know you are going to love hearing about her journey!
Here's what you'll hear:
[5:00] - Bikini Hack
[14:00] - Allison's revenge
[16:30] - The culture of body building
[24:00] - Switching to the NPC
[27:00] - Qualifying for Olympia
[34:00] - Considering a category change
[41:30] - The 2021 Olympia
[49:00] - Changing up improvement season
[54:30] - Going into the Arnold
[57:30] - Strategy for the O
[1:01:00] - Allison's ultimate goal in the sport
[1:07:00] - Dear Diary
Find Allison on IG @allisontestu
Allison's links:
Www.calendly.com/allisontestu
To book a posing online session with me
Www.instagram.com/allisontestu
DM to book a presential Posing Lesson with me in Taverny next to Paris, France ; in my posing studio
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Dive in to hear real raw and vulnerable experiences I have had with the scale. Over the years my relationship has changed and now I am sharing with you some key things in my journey that has helped this become my reality.
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Today's guest has had an evolution of changes during her competition journey, which lead her down an unforeseeable path. Her health took a dramatic turn for the worst, leading her to an identity crisis. Through healing, mentorship, and mindset work, Allison Vaeth was able to reconnect with herself. She was able to integrate her love for fitness and mindset, and she is now helping others do the same in her coaching business. I know you are going to be inspired by this bikini pro, as she leads you through her journey of self discovery. Here's what you'll hear:
[3:30] - Bikini Hack
[10:00] - What attracted Ally to the sport
[15:00] - Deciding to keep going
[19:30] - Taking some time off
[25:30] - Hormones
[31:30] - Healing her body
[35:00] - The cause of the health issues
[37:30] - Mindset in the sport
[43:00] - A new identity journey
[51:30]- Ally's future
[58:00] - Dear Diary
Find Allison on IG @allyvaethfit
Check out iManMagnets here: Imanmagnet.com
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
The bikini pro coming on today has been competing since 2012. She's a mom, wife, coach, and now our very special guest. In this episode, we dive deep into her experience being a new mom and dealing with all the sacrifices she made and the growth that came with competing and mothering at the same time. Do you believe that you can prep and raise small children at the same time? You won't want to miss her experience. Have you ever dealt with imposter syndrome? Feeling like you are not enough or worthy of being in the sport? She will share her struggles with this very topic, so stay tuned. We've got a lot to discuss! I am so delighted to have Chantel Hall on the show with me today!
Here's what you'll hear:
[4:00] - Bikini Hack
[17:45] - Journey from 2012 to 2019 & changes in the sport
[22:30] - Making the decision to take time off to have kids
[28:30] - Any issues with breastfeeding while prepping/competing?
[31:30] - Balancing motherhood and competing
[42:00] - Do you feel like competing has made you a better or worse mom?
[50:30] - Becoming a pro & dealing with imposter syndrome
[1:03:00] - Where does the imposter syndrome come from for you?
[1:10:00] - Goals moving forward
[1:18:00] - Bikini Diaries
Find Chantel on IG @chantelhall_ifbbpro
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
In this episode we discuss the one thing you're missing in your posing routine, the thing that truly connects you to the audience, and sets you apart from all of the rest. Yes you guessed it , it's your mindset !! I teach you a wonderful practice to get you thinking about your personal story and what energy you want to give off while you're up there strutting. How can you tap into the true you and show that on stage?? Stay tuned to find out
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
We have made it to episode 200! When I first started this podcast I wanted athletes to be able to come to a safe space to feel normal, to feel connected, to feel inspired and motivated. And I wanna say that I think we have done that! It's amazing to see all of the love and support from you guys making this podcast into something as beautiful as it is today.
In this episode I have compiled many of the amazing messages and words of encouragement from all the phenomenal athletes. Putting this together to send you a blessing, to make you realize how capable you are, and to remind you that anything in life is possible and to never give up on your dreams. I hope that you enjoy this episode just as much as I enjoyed making it for you.
------>Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
This episode gets JUICY! Today's bikini pro comes to us from the other side of the world, Australia. Not only will you love her story, but you will also love her accent. This beauty spent six years in the military. After finishing up her contract she became a bikini pro and full-time coach living on the beachside. What a dream! We go deep into her story of becoming pro, the closure of a past relationship, her experience going through therapy, and the huge role this played in her life. Life is tough, and this beauty doesn't shy away from the real stuff. I am so excited to have IFBB Bikini Professional Jessica Johnson with us today!
Here's what you'll hear:
[4:15] - Bikini Hack
[16:00] - Deciding to go into the military
[19:15] - What did you study?
[20:00] - Where did the desire to do fitness come from?
[26:00] - Tips for getting started in this industry
[30:30] - Was there pressure to be a pro when starting your coaching business?
[35:00] - Does Australia normally only give out one pro card a year?
[37:00] - What was it like going for your pro card this year?
[39:30] - What helped you peak perfectly?
[41:40] - Living with an ex and going through a breakup during prep season
[51:00] - Seeing a therapist and doing the inner work
[1:01:30] - How would you describe yourself without using the things that you do
[1:08:30] - Future goals
[1:11:00] - Bikini Diaries
Find Jessica on Youtube and IG @jessjohnsonfitness
https://www.jessjohnsonfitness.com/
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Ever wonder why no matter how hard you focus on improvement the progress is slow?? You feel you are doing everything, but results are not accelerating?
This could be because you are experiencing and energy leak.
In this episode I reveal 3 of the most common energy leaks we experience as athletes, why they are doing more harm than good and a 3 step process to overcome and redirect your focus and energy.
After listening to this episode you are going to have so much awareness around whats holding you back and how to move forward !
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
The woman coming on today literally lives her life by the philosophy that it's never too late to start. With only beginning her fitness journey in her mid-40s, then starting her competing journey in her late 40s, it's truly amazing to witness how much she has accomplished. She is a Master's queen winning numerous Master Pro titles in her career. Two in 2019, ten in 2020, and two in 2021. That's FOURTEEN titles!! Nothing stops her. She has a true passion for the sport, for growth, and for setting an example that you can accomplish your goals at any stage of life. I know you'll love this episode just as much as I do. I am pleased to welcome on IFBB Bikini Pro Merica Abbado.
Here's what you'll hear:
[4:30] - Bikini Hack
[15:30] - What made you want to compete?
[17:30] - What gave you the courage to go for it at the age that you're at?
[22:00] - Was there ever a time that your age made you doubt yourself?
[23:30] - Tips for other women
[27:00 - Hiring a coach
[32:00] - Getting her pro card
[34:20 - Top call-outs at Tampa Pro and other wins
[35:30] - Winning 10 Pro Master titles in one year
[40:00] - Having Covid-19 and the struggles that came with that
[50:30] - What helps you have such a strong mindset?
[55:20] - Future goals
[1:00:30] - Dear Diary
Find Merica on IG @ifbbpro_meri.abbado
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Happy Tuesday and welcome back to another wonderful episode! This episode is so good, I’m just gonna say that the honesty this women brings to us today makes it extremely easy to talk to her and want to be her friend. The woman coming on today has been competing for eight years, she recently landed in the top five for her very first time and it was a huge success for her. In this episode we bring back her experience with old coaches, PEDs, and how she has taken everything she’s learned to be the best version of herself today. I am so excited for you to hear what IFBB bikini professional Lauren Adams has to share!
Here's what you'll hear:
[5:30] Bikini Hack
[15:00] What keeps her completing?
[16:30] When will she know when she's hit her full potential?
[18:30] Advice on managing goals and noticing improvements along the way.
[22:30] How did she manage going through all of the extremes in prep, then finding out she still didn't have what they were looking for?
[29:00] What do the conversations with coaches look like when extreme training techniques are being used?
[36:00] How does an athlete know when too much is too much?
[43:30] What it is like gaining 35lbs in a month
[52:30] What differences has she seen by not rapidly stopping things post show?
[55:00] What's the experience like to do shows back to back?
[58:00] Tips for maintaining balance
[1:02:30] What are some of her goals for 2022?
[1:05:30] Dear diary
Find Lauren on IG @lauren_elizabeth_fit
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
In this episode we chat about what you can start doing right now in your improvement season to prepare yourself for season. Many Athletes are on track during season, but then easily start to go off the deep-end once the show is over. Can you relate? If you find it difficult to stay on track or you find yourself having a hard time staying focused in your improvement season, then this episode is definitely one for you !
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
We are coming in HOT with this episode as we bring back a former Bikini Pro guest to the podcast. Hannah Ranfranz was on one of our very first episodes over three years ago! SO much has happened since then. Today she will be sharing about her Olympia experience, the pressures she's had being a professional, the evolution of her relationship with food, body, and self, the start of her very new business, and how she's handling this improvement season. There have been so many wins for her since her first episode with us, as well as so many obstacles too.
Here's what you'll hear:
[5:00] - A little bit about Hannah
[6:30] - Making it to the Olympia
[8:00] - Inspiration to keep going
[11:50] - Olympia experience
[14:00] - Making friends so easily
[18:00] - Goals after the O
[20:30] - When she knew it was time for a break
[23:00] - Focusing on herself
[26:40] - Hormone struggles
[31:00] - Mindset change around her body
[38:30] - Deciding to make this improvement season longer
[43:20] - Starting her own business
[48:30] - Future plans
Find Hannah on IG @hannahranfranz
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
If you have a dream that you want to achieve but you've been holding off because you feel you need to have it all figured out first, let this be the episode that motivates you and inspires a little bit of messy action. This bikini pro has a specific vision of herself living her best life. She has made some life-altering decisions that have helped lead her on the success path. She quit her job after only her second show with no plan at all to pursue fitness full-time. She is now a fitness model, coach, and entrepreneur. I am in awe of her many talents and how she continues to be unapologetically herself. I know you're going to be deeply moved and inspired by her story. I am so excited to have IFBB Pro Brittany Ann on the show with me today.
Here's what you'll hear:
[5:30] - Bikini Hack
[14:20] - Faith
[17:40] - Chasing your Why
[24:00] - Deciding to quit her job
[27:00] - Seeing potential & her vision
[37:00] - Becoming a fitness model
[47:30] - Networking within the industry
[53:00] - Deciding to keep her hair short
[59:00] - Plans for 2022
[1:05:00] - Dear Diary
Find Brittany on IG @brt.ann
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Want to work on your mental health and not sure where to start? Here are some helpful concepts to really think about in ways that you can enhance your way of thinking so that its helping you progress instead of staying stagnant. The concepts I introduce do not suggest that one way is superior, it only provides my audience with new perspectives to try until you find one that works.
I will also be announcing the name of our son :) Stay tuned !
Want to join the Mindset membership group waitlist?
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Our Bikini Pro today is only 23 years old and is currently the only pro from Austria. How amazing?! 2020 was such a monumental year for her. She turned pro and the very next day obtained her Olympia qualification. She then went to the O, traveling to the US for the very first time. She is another testament that dreams really do come true, and when you have your heart set on something you absolutely can achieve it. She had to overcome so many hurdles just getting to the O in 2021 and her story is just so inspiring. I am so excited to have Kristina Brunauer on the show with me today.
Here's what you'll hear:
[5:00] - Bikini Hack
[12:20] - Life growing up in Austria
[20:00] - Training changes after deciding to compete
[21:30] - Training for the pro card
[23:30] - Disliking training to actually enjoying it
[31:30] - Pro card doubts
[38:00] - Earning pro card and then immediately qualifying for the Olympia
[46:00] - Overcoming hurdles
[50:50] - Competing in the Olympia
[54:50] - Plans for 2022
[1:04:00] - Dear Diary
Find Kristina on IG @kristinabrunauer_ifbbpro
Check out iManMagnets here: Imanmagnet.com
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Today you are going to absolutely adore our guest. She really opens up and gets raw and vulnerable with us. This is so fitting because the majority of us are in improvement season right now. Dealing with things like post show blues, finding a healthy balance with our nutrition, and so much more. In this episode IFBB Bikini Professional Vita Shtevnin keeps it real and shares with us her deepest struggles, how it’s not realistic to stay within 10 pounds of stage wait for everyone, and things you can try to really help you find balance. This episode is very relatable and I am thrilled for you to connect with her!
Here's what you'll hear:
[5:00] - Bikini Hack
[13:00] - Why bodybuilding?
[15:00] - What hooked you into bodybuilding?
[16:30] - What is it like working with your boyfriend as your coach?
[20:30] - How did it feel to get your pro card?
[22:30] - Post show blues
[25:30] - How did your back injury affect you?
[30:00] - What was the solution to the issues that came from not being able to train the way you wanted to while injured?
[32:00] - What was this year like for you?
[36:30] - What do you think contributed to you putting on extra weight in your improvement season coming into this year?
[40:00] - What are some things you learned in your last improvement season?
[43:30] - Is there anything you used to do that you are no longer doing?
[45:30] - What would you say are some of the benefits of not being shredded all year?
[47:30] - Do you ever feel pressure to live up to your IFBB title?
[50:00] - How are you so confident with this pressure?
[51:30] - What do you think that improvement seasons are harder than preps?
[53:30] - What are your goals moving forward?
[56:00] - What are you looking forward to?
Find Vita on IG @vita_ifbbpro
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Today we have a very special guest, IFBB Professional Daraja Hill is coming back to the podcast to share with us all about her Olympia journey! This year she made history being the first black women to place this high at the Olympia (#Queen). Her 6th place win opened up so many opportunities for her that she is going to be sharing with us, and let me tell you they are cool! We will get to hear all about her ride up until now, what she deeply struggled with during this time, and what helped her gain all the confidence she has today.
Here's what you'll hear:
[6:00] - Daraja Hill introduction
[7:30] - Mindset in 2019 after two big wins
[10:00] - Preparing for her first Olympia
[17:00] - Regrets from making changes while preparing for her first Olympia?
[18:30] - Dealing with struggles before the Olympia in 2020
[22:00] - Mindset changes going into the improvement season after the 2020 Olympia
[28:00] - Did maintaining 7-8 lbs above stage weight make prep easier?
[35:00] - Working on glutes
[37:00] - Changes this past year
[44:30] - What has helped build confidence over the past year?
[51:00] - What was different at this year's Olympia compared to 2020?
[55:30] - What was it like to get first callouts?
[1:00:00] - How did it feel stepping off stage with a 6th place win?
[1:03:00] - Judge's feedback
[1:06:30] - What is Daraja looking forward to now?
Find Daraja on IG @darajahillfit
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Our guest today grew up playing allll of the sports. She says that her quick success was by accident (a wonderful accident) because she over-exceeded every goal she has had for herself. She began competing just last year in 2020, became a pro, qualified for the O, and just competed in her first Olympia 2021 a short few months ago. It's amazing to witness everything this woman has achieved. So how does she really feel about this quick success? IFBB Bikini Pro Ariel Barley is going to dish it all in today's episode.
[5:00] - Bikini Hack
[9:50] - Sports played growing up
[11:00] - What led Ariel to bikini
[13:45] - No coach when first starting out
[15:45] - Preconceived notions vs. reality
[17:30] - Deciding to get a coach
[19:00] - Placing Overall
[20:00] - What makes her different
[24:30] - Posting glutes photos
[26:00] - Knowing that Nationals and turning pro was the goal
[29:00] - Winning her pro card
[34:15] - Major differences between Amateur & Pro
[36:50] - Qualifying and competing in the Olympia
[47:00] - Improvement season
[49:00] - Goals for next year
[50:30] - Dear Diary
[52:20] - Advice for people wanting to become pros in the sport
Find Ariel on IG @ariel.barley
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Can you image competing for 30 years? If you just got excited to find out this is even possible then pull up a chair and get comfy because this story is truly amazing. The Professional I am introducing to you today debuted her journey in 1991. That was even before figure existed! She has competed in every category body building, figure, fitness, physique, and now pro bikini. Everything she has accomplished this year has been truly a miracle. After being paralyzed and told she will never be a functioning member of society she has proved them wrong and continues to go strong. Angela Ruscilli is a lifelong drug free athlete and is celebrating 50 years. There are so many aspects that amaze me about her and I can't wait for you to learn more!
Here's what you'll hear:
[6:00] - Bikini Hack
[15:00] - What was the mental and physical recovery process like for Angela?
[20:00] - Body building as a female in the 90's
[22:30] - Why did Angela switch to figure in 2006?
[27:00] - Adjustments when switching to bikini
[29:30] - Finding yourself with posing
[36:30] - Keys to success in winning pro shows
[39:00] - How has Angela's training changed over time?
[41:00] - Putting on more mass, the importance of hormones
[45:30] - What are competitors still doing wrong?
[47:00] - Evolution of Angela's nutrition
[50:00] - Navigating menopause and ovulation
[56:00] - Angela's goals moving forward
[58:30] - Dear Diary
Find Angela on IG @ifbbpro_aruscilli
----->FREE COURSE: Introduction to Bikini - Head here for access!: https://vibe-athletics.mykajabi.com/offers/gCkCdsRz
----->FREE PREVIEW of The Bikini Diaries Posing Academy - Head here for access!: https://vibe-athletics.mykajabi.com/offers/iJznWDmN
----->NEW! Are you ready for the Tan Yourself Blueprint Course?! It's here! https://vibe-athletics.mykajabi.com/offers/j2Yfzn5z/checkout
---->NEW! And don't forget about the Bikini Diaries Posing Academy! Head here for access!: https://vibe-athletics.mykajabi.com/offers/rtFcPFDL/checkout
---MINDSET-BASED PREP & LIFESTYLE COACHING---
The Stage-Ready Blueprint
Apply (https://calendly.com/naiymafit/discovery-call)
---THE BIKINI STOP SHOP---
Merchandise on all things bikini! Grab your Bikini Diaries Honorary Tee to support the podcast!
Head HERE (https://www.etsy.com/shop/MyBikiniStop)
---BIKINI DIARIES FACEBOOK GROUP---
Join the Bikini Diaries Facebook Group Bikini Diaries (https://www.facebook.com/groups/464593417509682/)
---ANGEL COMPETITION BIKINIS---
Use the code Bikinidiaries for 10% off your purchase at Angel Competition Bikinis (https://angelcompetitionbikinis.com/)
Don't forget to order your free sample kit HERE!!! (https://angelcompetitionbikinis.com/pages/free)
---PRO TAN---
The highest quality competition tanning product! Visit protanusa.com! Use code bikinidiaries for 20% of your next order
Leave a review or Email us at BikiniDiariesPodcast@gmail.com letting us know one way the podcast has helped you in your journey.
Today on the Bikini Diaries podcast, we have a very special guest! Jonelle Warner is one of my close friends who has been around since the beginning of my bikini journey and I have been on her side as she worked to acquire her pro card! Jonelle is a veteran of the sport as she has been competing since 2016 and is a full time coach for Boss Bodies. Today we will dive into the different "looks" that you can present on stage and the impact of this on your overall package, the importance of staying focussed on the end goal during prep on not overanalyzing your body on a daily basis, Jonelle's mindset in overcoming past food challenges, and much much more!
[6:05] - Bikini Hack
[14:00] - Jonelle's background
[17:30] - Journey to pro card
[23:30] - Different looks you can present on stage
[29:05] - Hamstring development struggles
[35:15] - Processing feedback from judges
[40:00] - Importance of mindset in becoming a pro
[43:00] - Getting her pro card
[47:15] - What changed since becoming pro
[50:15] - Improving her relationship with food
[59:20] - Discovering value in your life outside of your body
[1:02:10] - Goals moving forward
[1:04:40] - Dear Diary
[1:06:37] - Advice for people wanting to become pros in the sport
Find Jonelle on IG @jonellewarnerifbbpro
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Today we have an amazing athlete who is not only drop-dead gorgeous, and a twin so there are two of them, she is a huge inspiration. She gained quick success in the industry, turning pro at the All Natural Canada IFBB Pro Qualifier and shortly after won Ben Weiders' All Natural IFBB Pro show qualifying for Olympia 2020. She was the first person to do this, as this was an inaugural event. Did I mention this was actually her rookie season as a professional?! And she'd only been in the sport for a year and a half prior. This girl is AMAZING! Not only is she a bikini pro, but she is also a registered nurse, wife, and dog mom. I know you guys are going to LOVE hearing from Maia Gordon.
Here's what you'll hear:
[7:10] - Bikini Hack
[22:20] - Favorite Show Day
[23:40] - Life growing up in Quebec
[26:40] - Finding the sport
[33:25] - Deciding to compete
[35:15] - Competing in first ever Ben Weiders Pro Show
[40:30] - Winning against an Olympian
[45:55] - Plan going into the Olympia
[48:40] - Drug testing
[52:50] - Is there pressure to use enhancements?
[57:25] - Time off after the Olympia
[1:02:00] - Plans for next year
[1:06:30] - Dear Diary
Find Maia on IG @maiagordon_ifbbpro
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
I know you guys are going to LOVE today's topic! I mean the title says it all... Who doesn't want to eat what they want this holiday season?? I know I do! Every season, whether being in prep or in my improvement season, I have always been able to eat what I want. I want to share with you all the tips and tricks to be able to do this as well. Even if you are in prep, this episode is still going to be very very helpful because I'll be dropping some mindset gems along the way. By the end of this episode, you'll have five (yes FIVE!) new tools that you can start using today to help you this holiday season.
Here's what we cover:
[5:45] - 1st tool: Listen to your body
[10:36] - 2nd tool: Have your goals at the forefront of your mind
[19:15] - 3rd tool: Setting an intention
[22:18] - 4th tool: Language
[27:45] - 5th tool: Release all shame
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Today we have a very special guest who actually began competing at age 17 (isn't that amazing?!). In the last year, she has qualified for the 2020 Olympia, she was invited to the first ever prestigious Arnold Classic UK, and then qualified again for the 2021 Olympia. This has been such an outstanding year for her and it's such an honor to learn from her. Coming all the way from Finland, we have IFBB Professional Noora Mahonon.
Here's what you'll hear:
[6:10] - Bikini Hack
[14:08] - Bodybuilding culture in Finland
[17:20] - Competing at 17 years old
[19:05] - Taking in criticism at such a young age
[20:20] - Finding an American coach
[21:40] - Coaching herself
[22:50] - How to turn pro in Finland
[24:40] - What it's like working with a coach in America
[26:00] - Advice for working with a long-distance coach
[27:30] - Accomplishments in the past year *
[35:00] - Representing Finland at the Olympia
[35:50] - What it takes to make it to the Olympia
[40:00] - Mindset after the Olympia
[41:00] - Changes for 2021
[45:50] - What stayed consistent for 2021?
[47:15] - Arnold Classic UK
[52:00] - Goals and Changes to make in 2022
[53:30] - Dear Diary
Find Noora on IG @nnooraemiliam
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
The woman we will be talking all things Bikini with today had a wonderful journey to her pro card. She has been competing for 5 years, and she's an engineer, a coach, and an IFBB Bikini Professional. Did I mention she's also 6 feet tall?! In this episode, she shares with us SO many helpful nuggets on how to put on mass, as she has been able to increase her stage weight by 20 pounds (now that's amazing)! She's also going to give us lots of helpful tips on how to have successful improvement seasons so we can be better athletes. I know you are going to love everything Laura Moore-Shay has to share inside of the episode!
Here's what you'll hear:
[5:30] - Bikini Hack
[14:30] - Learning how to lift
[17:30] - Deciding to continue with competing
[19:30] - Competing at 6 feet tall
[23:00] - All about improvement season
[32:30] - Measuring mass
[38:00] - How you feel in improvement season verses in prep
[43:00] - Going into the season
[46:30] - What made Laura want to keep showing up
[49:00] - Time between shows
[52:30] - Goals moving forward
[54:00] - Dear Diary
Find Laura on IG @laura_ifbbpro
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Being in shape is the fountain of youth, right? Shonte has been competing for 12 years, before bikini was even created. She exemplifies how this sport truly is a lifestyle that should be built upon healthy habits, a solid support system, and passion. On this episode, she shares her transition from figure to bikini (and how she made the transition kicking and screaming!), the story behind her turning pro after 10 years, and the real reason she has longevity in the sport: she doesn’t do this for the hype, she truly loves the process. After all, when you go home after winning your pro card, your life still looks the same if you've made this sport your lifestyle.
Shonte’s perspective is blunt and motivational. On this episode, you will hear:
[5:30] - Bikini Hack
[8:00] - Don’t let things you can’t control, control you
[12:00] - Prep is a learning addiction!
[18:00] - The surprise switch from figure to bikini
[23:00] - Why the pro card didn’t matter to Shonte
[27:00] - The perspective you need to enjoy the process
[32:00] - The pressure of a professional competitor
[35:00] - Shonte’s ideal career in bodybuilding
[37:00] - The stages of a bodybuilding career
[43:00] - Growing your shoulders
[45:00] - Innovating and investing Swap Trap
[53:00] - Dear Diary…
Find Shonte at turnfitproducts.com or on IG @turners_turnfit_ifbbpro!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Do I have any mamas listening to the Bikini Diaries Podcast?? Today's special guest is a mom of 2 boys who is sharing all about how she balances her mommy lifestyle. She mentions that she always puts her children first, but she doesn't lose sight of her dreams. This woman has been competing for 5 years, and has had help on her journey, of course, but is mostly self-taught. Her approach to prep is untraditional and she believes in a balanced prep. (She's gonna share a cookie with her son if she wants!) I KNOW you are going to love to hear from her... welcome to Kristin Wright!
Here's what you'll hear:
[5:30] - Bikini Hack
[15:30] - Kristin growing up
[19:00] - Competing after having children
[24:30] - Spending time in the gym
[28:00] - Making changes to get more done in a shorter amount of time
[32:00] - Doing it all with 2 little ones
[36:30] - Coaching herself
[39:00] - How Kristin keeps herself going
[42:00] - Differences in prep
[45:00] - Getting her pro card
[52:00] - The hardest part of the journey
[54:00] - Kristin's goals moving forward
[56:30] - Dear Diary
Find Kristin on IG @kristinwright_ifbbpro
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Today we have a woman who has won not just one overall, but THREE. Michelle Simmons is sharing with us her story of how she was able to completely transform her lifestyle. Back in her college days, she was a regular at McDonald's... she wasn't always a healthy eater. She also gives us many helpful tips on how we, too, can win an overall! Stay tuned and take notes because you are going to LOVE this episode!
Here's what you'll hear:
[5:30] - Bikini Hack
[12:00] - Life growing up
[16:00] - An intro to healthy eating
[18:30] - Winning the overall
[25:30] - Adjusting strategies between overalls
[30:00] - Making changes to improve
[32:00] - What does it take to win an overall?
[34:30] - Mindset changes
[36:00] - From insecure to confident
[42:00] - Going for her pro card
[46:00] - Michelle's pro debut
[48:00] - Lessons from her rookie season
[49:30] - Setbacks and challenges
[51:30] - Michelle's goals in the sport
[54:00] - Dear Diary
Find Michelle on IG @belleemichelleee
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
It's just me and you today but before we kick off the main topic of this solo episode, I have HUGE news for you! Don't worry, I won't make you wait. Tune into this episode, my BIG ANNOUNCEMENT is within the first 5 minutes!
On this solo episode, I am going to help you create a healthier relationship with food. This is an incredibly important conversation for any competitor. If you've ever struggled with over eating, not following plan, or not staying on track in improvement season or prep...this is for YOU! There are so many things I've had to overcome myself and I see this in my clients, too.
So whether you're in prep or improvement season, this episode will be critical to helping you create a healthier relationship with food!
Here's what we cover:
[4:00] - My BIG ANNOUNCEMENT!
[6:44] - Your brain will go to work to find a really good answer for really good questions!
[8:10] - What does my body need right now? Your body is VERY vocal. So let's listen!
[9:40] - Things you can do to change up your routine to honor your body & give it what it wants
[15:00] - Sleep vs. food
[16:00] - Connection in prep
[18:00] - Prep is a CHOICE! Feeling a lack of freedom is really a lack of perspective.
[22:00] - Incorporate joy in your life every single day
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Today's Bikini Diaries podcast guest is talking with us all the way from New Zealand! Mariska Roetz tells us a very delicate story of how she had to overcome a tragic sickness. Her body would reject food due to her restricting for so many years. After nearly losing her life, she found the sport of bodybuilding and is now living a very fulfilled and passionate life. She opens up and shares with us her experiences traveling abroad and working with two-time Miss Bikini Olympia, Angelica Teixeira. This is a good one!!
Here's what you'll hear:
[5:30] - Bikini Hack
[17:00] - Dealing with sickness at a young age
[23:30] - Relationships with family
[28:00] - Mariska's family's reaction to competing
[33:30] - Trying to get a sponsorship
[39:30] - Competing in the USA
[46:00] - Advice for traveling out of the country to compete
[51:00] - Working with two-time Miss Bikini Olympia, Angelica Teixeira
[55:00] - Comparing coaching styles
[59:30] - Goals moving forward
[1:01:30] - Dear Diary
Find Mariska on IG @mariskaroetz_ifbbpro
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
If you've ever thought you couldn't do this sport because you have too much going on, today's guest will make you think again! Ana Lozano is a single mother to a 3 year old, as well as a business owner and IFBB Bikini Professional. If she can be successful in the sport, I know you can too! She says that this was never her plan, this is God's plan, and she is here to spread His message. I LOVE her story and I know that you will too!
Here's what you'll hear:
[5:30] - Bikini Hack
[15:00] - The body of Ana's dreams
[18:30] - Trusting her coach
[19:30] - Moving away from home
[23:00] - Balancing it all
[27:30] - Handling judgments & setbacks
[33:30] - How the lifestyle affects Ana's daughter
[35:30] - Fighting for the pro card
[38:00] - Ana's pro critiques
[42:30] - Who Ana's working with
[45:00] - Lymphatic drainage massages
[47:30] - Goals moving forward
[51:30] - Dear Diary
Find Ana on IG @analozanofit
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
I think most of us in the bodybuilding industry have battled with balancing a fulfilling social life and bikini prep—especially in our early to mid-20s when most of the people around us are not spending every waking moment in the gym, grocery store, or kitchen. When Kasey turned 21, before getting her pro card, she took time off from the sport just to live a little. And this journey taught her A LOT about the kind of people she wanted to be around.
She cherishes the same thing that many of us cherish, but Kasey says it much more eloquently: she wants to be surrounded by people who are chasing long-term goals...not this Saturday night's best party location.
On this episode, we walk through Kasey's journey to obtaining her pro card. From her struggles with her relationship with food, to what it's like dating another competitor, and most recently living through her father's death shortly after earning her pro card. Join us today to hear her inspiring story!
Here's what you'll hear:
[6:00] – Bikini Hack
[12:00] – Upbringing, background, and early lifestyle
[14:30] – How did competing come about?
[16:00] – Early coaches tips that helped Kasey get started on her journey
[18:00] – Best tips from Kasey (as a hard gainer) to put on muscle
[20:30] – What drives Kasey to keep competing?
[21:30] – Journey to getting her pro card
[24:30] – Taking a full year off from competing, life lessons learned during that time.
[28:00] – Challenges overcoming emotional eating and temptation
[33:00] – Dating another competitor
[39:30] – Competition hacks and money saving hacks
[42:30] – Improvements to work on this year
[46:30] – Pet peeves about the sport
[50:00] – Short and long term goals
[53:00] – Dear Diary…..
Find Kasey on IG @kasey_ifbbpro
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Todays special guest carries a full time job working in nuclear medicine alongside competing as an IFBB bikini professional and coaching other athletes. Lauren Huddleston has been competing for 9 years and has been a professional for 4+ years and was self coached until achieving her pro card. Lauren's journey has another unique aspect as competing was originally a bucket list item that was supposed to be one and done. It's very apparent that Laurens determination to exceed the goals she sets for herself has taken her far in her career and today she shares with us her mindset and drive behind her success. I am very excited about this episode as Lauren is one of the few athletes I know of who was self taught and coached for much of her career which today, is almost unheard of.
Here's what you'll hear:
[5:00] - Bikini Hack
[20:00] - Athletic background
[21:10] - Checking off a bucket list item
[26:00] - Competition prep resources
[29:00] - Self coaching
[33:20] - Personal strategy
[37:50] - Putting herself in a caloric deficit
[42:40] - Years to getting pro card
[48:40] - Advice to seasoned amateurs
[50:15] - Deciding to work with a coach
[54:50] - Self coached vs coached differences
[1:00:25] - Offseason improvement
[1:04:25] - Tips for a streamlined look
[1:07:30] - Goals for this year
Find Lauren on IG @theworkoutdiva
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Today's super special guest is a surgical assistant, IFBB bikini professional, and posing coach! In this episode she shares with us how much competing has truly changed her life. Ever struggle with depression and feeling like there's no way out? Just wait! She reveals to us about this deep, dark depression she fell into, and how after finding help, she was able to come back to the sport thriving! I know you are going to LOVE listening to Cassandra Murphy's journey and her story and that this will truly inspire you as well!
Here's what you'll hear:
[5:30] - Bikini Hack
[17:00] - How Cassie grew up
[20:30] - Getting used to being the center of attention
[23:30] - Using visualization
[25:00] - What attracted Cassie to the sport
[27:30] - Getting interested in going pro
[30:00] - Pro card strategy
[35:30] - Lifestyle changes
[40:30] - What happened in 2019
[49:30] - Complications with surgery
[52:00] - Deep-rooted insecurity
[54:00] - A mental breakdown
[1:02:00] - Tweaks for glute fullness
[1:04:00] - DIYing it
[1:06:00] - Cassie's posing business
[1:08:00] - Goals moving forward
[1:11:00] - Dear Diary
Follow Cassandra on IG @cassieifbbpro
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Overcoming life threatening health challenges to become her own version of Wonder Woman with Lesley Billups
If you're wondering what Wonder Woman looks like, it's Lesley Billups! Her all-in personality has helped her successfully compete for over 6 years, maintain a full time job, and start and run 2 small businesses. But that same all-in personality is also what helped her recognize the need for ALL the balance...work-life, work-prep, prep-life, biz-life, alllllll of it!
And on top of that, she suffered from an extreme health challenge after having an asthma attack that left her with 2 collapsed lungs and in a coma for days. Her mental fortitude is so apparent in this episode and I can't wait for you to be inspired by her message!
Here's what you'll hear:
[6:00] - Bikini Hack
[13:00] - Athletic history growing up
[18:30] - How did you find balance with prep and completing?
[21:00] - How did you know your balance was off and needed to make significant changes? How did you balance being selfish and being determined?
[23:00] - What about your group of friends confirms that you have found the right tribe?
[25:00] - Balancing working full time and competing?
[27:30] - Journey to getting a pro card and some medical challenges she had to overcome.
[33:00] - Details of Lesley’s coma and medical challenges that took her out of competing for over a year
[45:00] - How did this experience impact you when you got back into competing?
[46:30] - What has it been like starting your first pro season?
[49:30] - Specifics to improve upon this year before getting to the stage?
[51:30] - Inspiration behind her clothing line?
[53:30] - Core message and style of clothing brand?
[54:30] - Information about Lesley’s podcast.
[56:30] - Competing and business goals moving forward this year?
[58:30] - What does Lesley consider herself a professional manifestor?
[1:00:30] - Dear Diary….
[1:01:30] - Advice to those striving to be future professionals?
Find Lesley on IG @l_bellabikini @dimensional_athletica
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Imagine being told by countless judges to not change a thing! That's life for today's Bikini Diaries podcast guest, Jimi Marley. She is coming in HOT this year as she recently earned her Olympia qualification. Today she is going to share the good, the bad, and the ugly of how she grew up. She wasn't always this confident and most definitely was not always in shape either. With the support of the people in her life paired with a dream that never died, her dream is now her reality. Keep your handkerchief nearby because this beauty lets all the feels flow as she discovers how much hard work really does pay off and that she really did accomplish so much.
Here's what you'll hear:
[6:00] - Bikini Hack
[16:00] - Getting started
[21:00] - From 160 lbs to stepping on stage
[27:00] - Wanting to go pro
[29:30] - "You're lucky"
[34:30] - Lowest of lows
[37:30] - Support during improvement season
[39:30] - Signs of healing
[42:00] - Changes for this year
[47:00] - Getting the Olympia qualification
[51:00] - Working on self-confidence
[53:00] - How Jimi is spending her time right now
[55:00] - What changes would Jimi make?
[56:00] - Going back in time
[57:30] - Goals for the Olympia
[59:30] - Dear Diary
Find Jimi on IG @jimmar.ifbbpro
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Today we have a guest who has been in the military for 15 years. Throughout life, she has always been athletic but it was competing that really took her to the next level. While most people have trouble putting on weight, Toniesha Gaddis is the complete opposite and shares with us what she does to not only build mass, but keep it on. She also opens up to us in full detail on how she found her coach, what are great qualities a coach should have, and why she decided to stay with her coach. Be prepared to take notes because this beauty is sharing it ALL!
Here's what you'll hear:
[5:30] - Bikini Hack
[19:30] - The individual aspect of competing
[25:30] - Finding the right coach
[45:30] - Going pro quickly
[49:30] - Taking time to improve
[54:00] - Eating a lot of food
[57:30] - Growing your glutes
[1:03:00] - Toni's pro debut
[1:13:00] - The next show for Toni
[1:15:00] - Goals in the sport
[1:21:30] - Planning your season [1:25:00] - Dear Diary
Find Toniesha on IG @mini_beast_toni17
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Ever feel like you aren't cut out for this sport? Or maybe that you're not worthy of this? (... I know I have!) Today our guest opens up about her limiting beliefs rooted in childhood and how she was able to create a new reality for herself. Get ready, because we go deep! Charvass Taylor doesn't only share her journey with us, but she shares her heart. After listening to this episode, I know you will be inspired and most certainly feel like anything in your life is possible!
Here's what you'll hear:
[6:00] - Bikini Hack
[13:30] - Feelings of unworthiness
[24:30] - Knowing when to make a change
[38:30] - Changing core beliefs
[48:00] - Affirmations & Self-Talk
[53:30] - Earning her pro card
[1:02:00] - Becoming a pro so quickly
[1:08:00] - Goals for this year
[1:15:00] - Dear Diary
Find Charvass on IG @vassie03_ifbb_pro
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Shaneeka Harmonson is the Bikini Diaries podcast's very inspirational guest of the day! She is a full time occupational therapist and posing coach. She is a woman of many talents who, after winning her pro status, won a lifetime sponsorship and full-time scholarship. She is a superstar with a very big heart who strongly believes that if she can do this than SO CAN YOU! Join our conversation to hear all about Shaneeka's switch from the OCB to the NPC, overcoming gut health issues, dealing with her height, and earning her pro card, along with some other prestigious awards. You don't wanna miss this one!
Here's what you'll hear:
[6:00] - Bikini Hack
[11:00] - How Shaneeka grew up
[12:30] - Getting into body building
[15:30] - First show experience
[18:00] - Transitioning from OCB to NPC
[22:00] - Nationals
[24:00] - Winning a sponsorship
[26:00] - Creating the perfect bikini body
[28:00] - Tools & tricks to fit the mold
[31:30] - Strategy to turning pro
[33:30] - Taking some time off
[35:30] - Getting her pro card
[39:00] - Feelings of belonging & insecurity
[43:00] - Gut health issues
[47:00] - Doing her own tan
[48:30] - Critiques
[49:30] - Goals moving forward
[51:30] - Dear Diary
Follow Shaneeka on IG @neek_fit85
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
On today's Bikini Diaries podcast, we have a very fun guest with LOADS of high energy! She has been competing for 7 years, she is a CEO and head coach of UppLift Training, and a registered nurse. We get up close and personal with Calysta Cornell about what went down behind the scenes in her journey over the years. She shares with us her reasons behind some personal decisions that will change her life forever. Can you make it to the top as a natural athlete? You sure can! She gives the dets about her personal strategy, so you're not gonna wanna miss this one.
Here's what you'll hear:
[5:30] - Bikini Hack
[13:00] - Getting started with competing
[15:00] - Getting destroyed at nationals
[21:30] - What happened after turning pro
[28:30] - Pushing through and keeping on
[30:30] - Working with somebody you trust
[32:00] - Improvement season
[36:30] - Intensifying training
[40:00] - Competitive nature, spunkiness, and honesty
[42:00] - 2021
[49:00] - Going into shows this year
[53:30] - Bringing balance back
[54:00] - Deciding to be a natural athlete
[58:30] - The difference between a natural athlete and someone on PEDs
[1:07:00] - Calysta's Goals moving forward
[1:09:00] - Dear Diary
Find Calysta on IG @calysta_ifbbpro
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Today we have a special guest who has been an athlete since she was 6 years old. She was once a competitive cheerleader and in just one short year became an IFBB bikini professional. Aimee Velasquez is currently a full time posing coach and a stay at home mother to her beautiful 3-year-old daughter. And did I mention she won the overall at USA as a natural athlete? Do you wonder how she turned pro in just one short year? Aimee's telling us all about her experiences at national shows, the importance of practicing posing, and her next steps. Get ready to be inspired by her story and her journey to the pro league.
Here's what you'll hear:
[5:00] - Bikini Hack
[12:30] - How Aimee got started with competing
[16:00] - Differences between body building and cheer
[19:00] - Turning pro so fast
[21:30] - Not functioning after competing
[29:30] - Changes with a new coach
[32:00] - Revving up metabolism
[34:30] - Going into nationals
[38:00] - Getting 5th place
[39:00] - Going right into the next national show
[42:30] - What it was like to win
[45:00] - Why Aimee became a posing coach
[47:00] - Benefits for competitors
[50:30} - What Aimee is currently working on
[52:00] - Changes for the next show
[53:00] - Goals moving forward
[55:30] - Dear Diary
Follow Aimee on IG @fitnessbyaims or @toplevelposing
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Are you feeling like life has been tough? Like you just can’t catch a break? Every time you get just a little momentum something gets in the way and holds you back? Physically, it sucks, but mentally, it’s draining. Today I’m bringing on a coach who is the definition of perseverance. She’s a coach, posing coach, and just received her official invitation to the inaugural Arnold UK. In this episode, she shares her story of how she lives her life and preps with epilepsy. She was told by the doctors that she would never be able to compete again… but she proved them wrong. She has died and come back 4 times… and again, proved them wrong. Jade Wolfenden is strong, talented, and a light in this industry and she’s on the Bikini Diaries podcast today to tell you how you can also prove them wrong.
Here’s what you’ll hear:
[6:00] - Bikini Diaries
[12:30] - Jade’s background
[16:30] - Dying and coming back
[21:00] - How Jade got into competing
[23:30] - Different federations in bodybuilding
[30:00] - NPC in the UK
[33:00] - Opening up the invitational
[39:00] - How everything is different with epilepsy
[42:00] - Role models
[45:30] - Cultivating a strong mindset
[47:00] - Goals moving forward
[49:30] - Dear Diary
Follow Jade on IG @jadekelsie_ifbbpro
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
In this episode, we are learning SO MANY tips about health and nutrition while we talk with Ruth Montes. She's a life-long athlete and a primary care physician. She both practices and promotes wellness with and to her patients as recommended by global mandates. As a former and current avid athlete, now an IFBB Pro, she is passionate when it comes to fostering wellness via Integrative Medicine practices and in her long lived career in fitness. This lifestyle has compelled her to continue to promote wellness by living through it and in her daily career as a doctor. What should we eat on prep? What foods should we think about leaving out? Ruth is here to share her personal story of her experiences in the sport, all the while balancing caring for her ailing mother, navigating Covid, and earning her pro card.
Here's what you'll hear:
[5:00] - Bikini Hack
[13:40] - Being a life-long athlete and finding the sport
[17:00] - What attracted Ruth to the sport
[21:30] - Training often with your coach
[23:20] - What Ruth's coach has taught her
[30:29] - Balancing being a physician during a pandemic and keeping up with workouts
[32:00] - North Americans
[34:00] - Making the decision to go to clinicals
[35:30] - Getting in recovery time
[40:30] - How being a doctor has helped find success in the sport
[45:30] - Foods to avoid
[47:00] - Food plan in season
[56:30] - Dealing with conflict and judgment
[1:00:00] - Is bodybuilding unhealthy?
[1:05:00] - A range of leanness
[1:08:00] - Losing your menstrual cycle
[1:10:00] - What's different since Ruth won her pro card
[1:13:00] - Ruth's engagement story
[1:16:00] - Goals moving forward
[1:17:30] - Dear Diary
Follow Ruth on IG @ifbb_pro_drruth
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Are you struggling with staying on plan? Do you have an internal battle that you face on a weekly or daily basis? Do you have feelings of guilt about not following your plan or getting off track during improvement season? Today, Christina Heath shares her experiences of how she continues to work to overcome her mental struggle with food. Additionally, this woman is such a huge inspiration, winning her pro card on just her third show ever! Talk about a huge success!
Here's what you'll hear:
[4:30] - Bikini Hack
[10:00] - Christina's journey to competing
[14:30] - Preconceived notions of the sport
[16:00] Relationships and competing
[19:30] - Setting boundaries
[20:30] How much does she pass up?
[22:30] - Struggles with food
[25:30] - Binging
[29:00] - The secret to getting better with binging
[36:00] - How to avoid the temptation to binge
[39:30] - Christina's experiences on the stage
[42:30] - Changing her physique in 4 days
[46:00] - Getting the Overall
[49:00] - Turning pro so fast
[50:30] - Prepping for a pro debut
[54:00] - Christina's goals moving forwards
[55:00] - Changes after turning pro
[57:30] - Dear Diary
Follow Christina on IG @christina.h7
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Today we have a professional bikini competitor with a full-time admin job, who is also a coach, posing coach, and stage glam makeup artist. In this episode she shares with us ups and downs about the sport... From what it's like to go through having body dysmorphia and feeling like you're never what the judges want, to looking and accomplishing your greatest victories. Jamie Collins shares it all!
Here's what you'll hear:
[4:00] - Bikini Hack
[18:30] - What makes bikini a mental sport?
[26:00] - Training the wrong way
[34:30] - Preparing for the stage
[36:30] - Dealing with body dysmorphia
[46:00] - Getting her pro card
[55:30] - Taking a break from competing
[1:01:00] - Dear Diary
Follow Jamie on IG @aslanfit
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Today we are chatting it up with a BRAND NEW pro! Not only is she a brand new pro, she's also a full-time coach living her dream life in her dream location, all while surrounded by people she loves. Sammy Houle joins the Bikini Diaries Podcast to share how it feels to have her pro card and what it took to get her there. Join our conversation about creating habits, intuitive eating, and the importance of finding a coach you connect with.
Here's what you'll hear:
[4:00] - Bikini Hack
[11:00] - How Sammy started to compete
[13:00] - Gaining confidence
[17:30] - Not seeing results with macros
[18:30] - Challenges after event season
[21:00] - Reversing out of the show
[21:30] - Binging
[24:00] - Change your habits, change your life challenge
[26:00] - Working with a woman coach
[28:30] - Reaction to turning pro
[30:00] - Intuitive eating
[34:00] - Powerfulness of Consistency
[36:30] - Incorporating faith in the journey
[38:00] - What changed when Sammy turned pro
[39:00] - Secrets to prep
[42:30] - Go to supplements
[44:30] - The most exciting part of becoming a coach
[46:00] - What sets competitors apart
[46:30] - Sammy's goals moving forward
[49:00] - What it means to dial in
[50:30] - Dear Diary
Follow Sammy on IG @sammy_ifbbpro
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Our guest on the Bikini Diaries Podcast today is actually one of our OG listeners: Ashley Duncan! Years later, she is now a professional, telling her story on the show. Not only is she a professional, but also a mother, who began as a figure competitor, and after much contemplation switched over to Bikini and won her pro card! She's also a coach, coaching other competitors, and chasing her dream of making it to The O. She's sharing all about her journey from a figure competitor to a bikini competitor, and not leaving out any highs or lows.
Here's what you'll hear:
[5:00] - Bikini Hack
[22:30] - Why Ashley started competing
[26:30] - Transitioning from figure to bikini
[35:30] - Dealing with muscle atrophy
[43:30] - Getting 2nd place
[51:30] - How it feels to be a pro
[54:00] - Balancing it all
[56:30] - How fears affect Ashley's mindset
[1:01:00] - Ashley's goals moving forward
[1:03:00] - Dear Diary
Follow Ashley on IG @ashley_ifbbpro
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
It's our last day of Coaches Week! This was all done in hopes to provide you with more insight and to help you learn and grow.
Today's coach was competing in the late 80s and has been coaching since the early 90s. He is the owner of Team Absolute Physiques and he has turned many people pro. Dave Strickler joins the Bikini Diaries Podcast to share his philosophy all about when math meets science. We'll be talking about Dave's approach to timelines, recuperation, lowering stress, and nutrition, while always keeping in mind the basic math and science of it all.
Here's what you'll hear:
[4:30] - Bikini Hack
[14:00] - Math meets science
[14:30] - Dave's approach to bikini
[15:30] - Recuperation during training
[18:30] - Dave's approach to cardio
[20:30] - Nutrition
[23:00] - Timelines for prep
[25:00] - Adjusting for plateaus
[29:00] - Posing the competitors
[30:30] - Lowering stress
[33:00] - Recommended supplements
[36:00] - Coaching master competitors and athletes
[39:30] - Out of the ordinary transformations
[40:00] - Working with loose skin
[41:30] - What it looks like to join Dave's team
[44:00] - Team Absolute Physiques
[45:30] - Rapid Fire
Follow Dave on IG @teamabsolutephysiques
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Welcome back to Coach's Week! This week we are diving into the histories, philosophies, and learnings from top bikini coaches. At the end of each episode, we have a rapid fire questionnaire with each coach to get the real deets on what it takes to go pro.
Today's very special guest coach is the owner of See You Later Leaner. Adam Atkinson has had a passion for fitness and bodybuilding since he was a child. With now 20 years as a coach, he has had major success with not only coaching lifestyle clients, but also working with competitive body builders, figure, physique, wellness, and of course, BIKINI! With many first place wins and IFBB pro cards, we are so excited to learn from his expertise. He shares with us some mindset shifts to help us while in prep, and also educates openly on a safer to way to using PEDs and sheds some light on some unfortunate events happening in the sport of bodybuilding. Be prepared to learn and listen up!
Here's what you'll hear:
[5:00] - Bikini Hack
[18:30] - Peak Week
[21:00] - Tracking sodium
[22:30] - Show day
[27:00] - Managing stress levels
[29:00] - Adam's 8-week course
[35:00] - Binge eating in body building
[37:00] - Self-control
[40:00] - Signing up for the course
[41:30] - An extensive load of PEDs
[48:30] - Common PEDs in bikini
[52:00] - Negative impacts from PEDs
[58:00] - Staying natural in the sport
[1:02:30] - The future of See You Later Leaner
[1:04:00] - Rapid Fire
Follow Adam on IG @seeyoulaterleaner
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Welcome back to Coach's Week! This week we are diving into the histories, philosophies, and learnings from top bikini coaches. At the end of each episode, we have a rapid fire questionnaire with each coach to get the real deets on what it takes to go pro.
The coach joining us today is the founder and CEO of Glam Girl Bikini. Amy Ehinger has a masters in educational leadership and a bachelors in health and physical education. She is a certified personal trainer, nutritionist, NPC judge, bikini competitor, promotor, host of the Glam Girl Bikini Podcast, and a mother of 2... YES, you read all that right! I am so excited for you to learn and grow as we touch on so many topics that are going to help you succeed in your career.
Here's what you'll hear:
[4:30] - Bikini Hack
[16:30] - Onboarding with Amy
[20:30] - Benefits of tracking your period
[22:30] - When you get your period during peak week [25:00] - Cardio preferences
[27:00] - Favorite HIIT routines
[30:00] - Amy's approach to nutrition
[32:30] - Allocations of macros
[38:00] - Glam Girl Bikini
[40:00] - Missing the mark
[42:00] - Strategizing with first time competitors
[45:30] - Future of Glam Girl Bikini
[46:30] - Training mentors
[49:00] - Rapid Fire
Follow Amy on IG @amyehinger
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Welcome back to Coach's Week! This week we are diving into the histories, philosophies, and learnings from top bikini coaches. At the end of each episode, we have a rapid fire questionnaire with each coach to get the real deets on what it takes to go pro.
Today we welcome 2 x Ms. Fitness Olympia - 2018 & 2019, 2018 Ms. Fitness International, 5 x IFBB Pro Champion, owner of Pro Physiques gym in Gilbert, AZ, owner of The Pros Online Personal Training, owner of FEARless by Whitney Jones Fitness apparel line, and promoter/owner of the NPC Whitney Jones Classic fitness competition... the list of today's guest's accomplishments goes on and on!! Whitney Jones joins the Bikini Diaries Podcast to dish out some really helpful advice that is going to take you to the next level.
You won't want to miss this one!
Here's what you'll hear:
[4:00] - Bikini Hack
[21:00] - The hardest thing about coaching
[31:30] - Whitney's coaching philosophy
[37:30] - Bloodwork and hormone levels
[42:30] - Prepping with thyroid issues
[47:30] - How to get the glute and hamstring tie-in
[51:30] - Recovery modalities
[52:30] - Best cardio to improve your glutes
[56:30] - What it takes to get to the top
[1:04:00] - Rapid Fire
[1:12:00] - Meal plans or macros
[1:13:00] - The future of Whitney and Bikini
Find Whitney on IG @whitneyjones_ifbbpro
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Welcome to round 2 of Coach’s Week! This week we will dive into the histories, philosophies, and learnings from top bikini coaches. At the end of each episode, we have a rapid fire questionnaire with each coach to get the real deets on what it takes to go pro.
Up first, Ryan Hinton!
Ryan is the owner of Team Legacy. He brings a whole new perspective to the industry! With over 60 pros and 8 Olympia qualifications, 2 of which have placed in the top 10, Ryan has had a successful career that is still growing!
You will learn so much from him on this episode, so let’s dive in! And stay tuned for 4 more coaches each day of this week!
Here’s what you’ll hear:
[5:00] - Bikini Hack
[9:00] - Ryan’s unique introduction to body building
[13:00] - Leave the excuses at the door
[14:00] - How you know your’e going to be a coach in elementary school
[17:00] - You can’t take men’s methods and apply it to women
[21:00] - How to find your ideal coach and ideal clients
[23:00] - How do you manage onboarding and check ins at Team Legacy
[30:00] - You don’t need a peak week
[32:00] - What does it take to go pro?
[40:00] - A hard dose of reality for a pro to go to the Olympia
[43:00] - Coach Ryan’s Pros
[51:00] - Ryan’s superpower
[1:00:00] - Rapid Fire
Follow Ryan on IG @ryanhinton
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
In this episode, we are going to talk all about handling relationships. What do you do when your family doesn't approve of any major decisions you make in your life? How does that effect your prep? And what do you do about it? Arianna Kinchen is going to be sharing it all! Today, she's sharing with us how she copes with her family's disapproval of her competing, her struggles with believing in herself, and what it's like to be a brand new pro. And don't forget! My BIRTHDAY GIVEAWAY starts now! To win a free membership to my new Bikini Diaries Posing Academy + one 1:1 posing session with me! All you have to do is click the link below to register! The winner will be announced on Memorial Day!
Here's what you'll hear in this episode:
[4:00] - Bikini Hack
[10:30] - Arianna's upbringing
[14:30] - What drew Arianna to competing
[15:00] - The family's perception of competing
[29:30] - Getting her pro card
[37:00] - Prepping in 8 weeks
[40:00] - Flipping the switch
[48:30] - Struggling with believing in herself
[52:30] - How it feels to be a new pro
[58:00] - NPC shows verses pro shows
[60:00] - Experiences in peak week
[61:30] - Goals moving forward
[64:00] - Dear Diary
Find Arianna on IG @savage_barbie_ifbbpro
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Today is a wonderful day because we are interviewing someone who is a bikini professional AND a U.S. Marine veteran. Alyssa Blessing coaches for Fit Body Fusion, has her own coaching business, and has been in the industry for 7 years. In this episode, she shares her history of unhealthy preps with us and how she transformed her preps into something healthy, while actually having FUN!
Here's what you'll hear:
[4:00] - Bikini Hack
[13:00] - Alyssa's journey to her pro card
[20:00] - Repercussions after competing
[23:30] - Finding balance and success in prep
[26:30] - Healthy versus unhealthy preps
[34:00] - What the body goes through when you overeat
[36:00] - What made this prep fun for Alyssa
[41:30] - Taking feedback from the judges
[43:00] - The hard things that happened during prep
[47:00] - Alyssa's goals moving forward
[47:30] - Prepping while being in the military
[50:00] - Tips for balancing being in the military with your prep routine and meal plan
[53:00] - Alyssa's path to self-love
[56:00] - Dear Diary
Follow Alyssa on IG @alyssa_blessing
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
She's a coach, YouTuber, and now our very special guest: Nadia Szymanowicz. At age 22, YES 22, she's already accomplished so much, such as winning her pro card and overall title at the 2020 nationals! In this episode, she shares her journey to her pro card, her experiences using performance enhancements, and how much bodybuilding has changed her life for the better.
Here's what you'll hear:
[4:00] - Bikini Hack
[16:30] - How Nadia got started with competing
[22:30] - Friends and family's reactions to bodybuilding
[26:00] - Nadia's decision to turn pro
[36:30] - Sex drive, food, and cardio
[42:00] - Winning the whole show
[47:00] - Keeping calm through the process
[49:00] - The next best version of Nadia
[50:30] - Switching to performance enhancements
[1:06:30] - Mistakes along the way
[1:13:00] - Goals for 2021
[1:14:00] - Dear Diary
[1:17:00] - One piece of advice
Find Nadia on IG @nadzzilla
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
A full-time posing coach in the industry since 2014, Mia Sanchez joins us to talk about her unexpected path to her career and lifestyle. Most of us growing up were athletes, but she was completely the opposite, she actually grew up overweight. Well, CAN'T NOBODY TELL HER NOTHING! She morphed into doing the unthinkable and doing it well, as she became a professional in just 2 short years. In this episode, she shares with us all of her ups and downs within competing, and how her spiritual practice not only helped her in her life but in her preps as well. With everything this woman has overcome, it's amazing to see just how strong of a person she truly is.
Here's what you'll hear:
[5:30] - Bikini Hack
[12:30] - Growing up overweight
[15:00] - Mia's first experience with being athletic
[16:00] - What attracted Mia to the sport
[17:00] - Mia's quick journey to turning pro
[22:30] - Overcoming and transforming her thinking
[27:00] - Acupuncture and anxiety
[31:30] - The origins of Mia's anxiety
[40:30] - Starting to follow macros
[48:00] - Taking time off to grieve
[55:00] - Getting back into the sport
[57:30] - Goals for 2021
[59:30] - Dear Diary
Find Mia on IG @miaifbbpro
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
IFBB Pro and Team LocoFIt owner, Laurin Conlin, joins the Bikini Diaries podcast to go deep on nutrition, training, the psychological side of being a competitor. Today’s episode is jam-packed with a different perspective to live a healthy lifestyle, living a balanced life, and have a healthy relationship with not only food, but also yourself!
On this episode, you will hear:
[5:00] - Bikini Hack
[8:00] - How different kinds of diets affect weight loss
[14:00] - Adaptability drives success
[17:00] - What inspired Laurin to compete in bodybuilding
[22:00] - Finding a community and purpose in bikini
[32:00] - Recognizing your purpose
[34:00] - Dealing with body dysmorphia
[42:00] - When will you feel normal in improvement season
[47:00] - What does balance know
[52:00] - How to create balance after a show
[57:00] - Habit tracking
[59:30] - Advice for a truly health and happy lifestyle (and how to have the hard conversations)
[1:05:00] - Reframing your short and long term goals
[1:08:00] - Where Laurin sees her future
Find Laurin & Team Loco Fit at teamlocofit.com or on IG @laurinconlin & @teamlocofit
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
She is a Veterinary Doctor, an IFBB pro, wife, and athlete coordinator of one of the most prestigious teams in the industry, Body by O! Jessica Wilson joins the Bikini Diaries Podcast to share how a life-treating diagnosis changes the trajectory of her life. She also tells us all about her covid experience that led her to a dark place. If you need help looking to the small, precious moments that gave you light and changed your life, you will learn so much from Jessica! This episode is real, raw, vulnerable, and so very impactful!
Here’s what you will hear:
[5:00] - Bikini Hack
[15:00] - How Jessica copes with anxiety
[17:00] - A life-threatening diagnosis
[20:00] - Letting loose in her 30s
[25:00] - The medical diagnosis details
[30:00] - How Jessica got into bodybuilding
[38:00] - Going public with bodybuilding in the vet world
[45:00] - Jessica’s 2020 spiral
[59:00] - How 2020 changed her
[1:07:00] - What’s next for Jessica
You can find Jessica on IG @jessfitvet
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Getting ready for her pro debut, 1st Phorm athlete, Instagram Influencer, and business owner, Hannah Osmon joins us for a raw and authentic conversation about her journey to pro and what’s in store for her in 2021, both on and off the stage! Coming at us with pure honesty and authenticity, Hannah shares about her past and current preps, her coaching business, her experience with breast implants and the explant process, and what she’s doing to prepare for her pro debut!
On this episode you will hear.....
[5:00] - Bikini Hack
[9:00] - Flexible dieting vs. Structured Meal Plans
[13:00] - Turning pro and then what?
[17:00] - What happens when you’re results-focused
[21:00] - What it means to be present in your prep
[28:00] - Hannah’s journey to pro
[33:00] - Haters gonna hate
[38:00] - Improvement season education
[44:00] - Getting ready for Hannah’s pro debut
[46:00] - Breast Implant Story
[53:00] - Post-op from Breast Explant
[56:00] - Hannah’s vision for her future
[1:00:00] - Proper hip thrust form
Find Hannah on Instagram @hannahosmon_bikinifit
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Shawn is a bodybuilding veteran, having been in the sport for 12 years and has had her pro card for close to a decade!
Over her career, she has flip flopped back and forth between bikini and figure and has found her home on the pro bikini stage! If you’re wonder whether you should compete in bikini or figure, Shawn’s story just might help you! On this episode, we talk all things POSING! This is so much value coming in HOT!
Here’s what you’ll hear on this episode:
[5:00] - Bikini Hack, get to know Shawn!
[11:00] - using background in theater and drama to give you an edge on stage
[16:00] - Figure vs. bikini
[22:00] - All things posing
[30:00] - Posing goals for am amateur and a pro!
[37:00] - Confidence is key
[43:00] - posing flat footed or with heels?
[46:00] - finding your own swagger for stage
[51:00] - how to hit your back pose
[54:45] - final tips for creating that posing balance
[58:00] - tips for unleashing your inner diva
[1:04:00] - RBF or smile on stage?
Find Shawn on IG @shawncarla_ifbbpro
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
It's the LAST DAY of March Madness - Coaches Edition! And we're bringing you the best of the best. KIM ODDO!
Kim is the founder and CEO of Body By O and arguably the most notable contest prep coach.
On this episode, we dive into Kim's history, philosophy, and learnings from his extensive career in bodybuilding. At the end of this episode, we have a rapid fire questionnaire where Kim gives us the real deets on what it takes to go pro.
Here's what you'll learn on this episode...
[5:00] All about Kim
[12:00] How Kim recharges his batteries
[16:00] Kim's journey in the industry
[20:00] Kim's coaching style
[25:00] Mistakes to learn from
[28:00] Things that have evolved in the bodybuilding industry
[33:00] How Kim fine-tuned Janet's physique
[39:00] Can you train glutes 3-4 times a week?
[41:00] What does overtraining look like?
[46:00] What not to do in bodybuilding
[51:00] What's it like working with the most elite athletes in the sport?
[54:00] Advice for amateurs and pros
[57:00] Advice for coaches
[1:00:00] Rapid Fire!
Find Kim on IG @kimbooddo or at bodybyo.com
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Welcome to March Madness - Coaches Edition!
This week we will dive into the histories, philosophies, and learnings from top bikini coaches. At the end of each episode, we have a rapid fire questionnaire with each coach to get the real deets on what it takes to go pro.
Today we have Ryan Milton on the Bikini Diaries podcast! Ryan is an online fitness and prep coach an the CEO of Team Flex. You can catch him living his life aligned with his coined phrase, "Strength is a choice."
On this episode, you will learn...
[10:00] Life is a series of choices you make & Coach Ryan's history with obesity
[14:00] The onboarding process with Team Flex
[17:00] What it means to be coachable
[20:00] The struggle is a gift
[27:00] Should you go to nationals?
[38:00] How to handle a plateau
[45:00] All about recovery
[54:00] Coach Ryan's perspective on 2021 bodybuilding changes
[1:00:00] Rapid Fire!
Find Ryan on IG @teamfflex or at teamfflex.com
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Welcome to March Madness - Coaches Edition!
This week we will dive into the histories, philosophies, and learnings from top bikini coaches. At the end of each episode, we have a rapid fire questionnaire with each coach to get the real deets on what it takes to go pro.
Todays episode is with Adam Bonilla, creator and head coach of Team Elite Physique. Adam has one mission: to win, and to do so excessively using only the most cutting edge evidence based practices in exercise and nutrition science.
You'll be inspired by Adam's history and learnings. He truly lives by his favorite quote, "I refuse to tip toe through life only to arrive safely at death."
On this episode, you'll learn...
[9:00] Adam's life, prep, and coaching lessons
[28:00] The value of blood tests, food sensitivity tests, and data
[33:00] Regulating hormones and finding your optimal performance levels
[46:00] The structure of Team Elite Physique and the athlete onboarding process
[55:00] It's not magic.
[1:00:00] Coach Adam's history and why he became a coach
[1:09:00] Rapid fire!
Find Adam on IG @adambonilla or at teamelitephysique.com
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Welcome to March Madness - Coaches Edition!
This week we will dive into the histories, philosophies, and learnings from top bikini coaches. At the end of each episode, we have a rapid fire questionnaire with each coach to get the real deets on what it takes to go pro.
You're not even ready for this one! Today we have the one and only Jami Debernard!
Jami is an accomplished business woman, a proud mother, a top competition prep coach, an inspiration to women everywhere. Her journey to where she is today was full of shame, fear, and guilt alongside her many successes. She has built her company, Fit Body Fusion around these philosophies: Aspire, Reach, and Thrive with fitness, food and ourselves.
It was an honor to have Jami on for March Madness! Here's what you'll learn on this episode....
[5:00] The way you do anything is the way you do everything.
[11:00] Jami's history in bodybuilding
[17:00] How Fit Body Fusion incorporates teamwork and camaraderie thorough leadership training
[24:00] Fit Body Fusion's onboarding process for athletes
[30:00] Why you should track your menstrual cycle and how to battle bloating.
[34:00] The difference between working with amateurs vs. pros
[40:00] Do pros still struggle?
[44:00] Where are amateurs missing the mark on their journey to pro?
[50:00] What not to do in improvement season.
[1:00:00] The future of Fit Body Fusion
[1:05:00] Rapid Fire!
Find Jami on IG @jamidebernard or through Fit Body Fusion at fitbodyfusion.com
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Welcome to March Madness - Coaches Edition!
This week we will dive into the histories, philosophies, and learnings from top bikini coaches. At the end of each episode, we have a rapid fire questionnaire with each coach to get the real deets on what it takes to go pro.
Up first, Paul Revelia!
Paul is the owner of Pro Physique and is one of the most well respected prep coaches in the nation. He has an awesome YouTube channel with over 1100 videos. He is a contest prep coach, business owner, entrepreneur, YouTuber, and influencer!
On this March Madness Coach special, we learn about.....
[8:15] Risk of avoiding change; time management
[10:00] Why Paul is passionate about bodybuilding
[12:00] The history of Paul's coaching career with prophysique.com
[20:00] The psychology of the sport; Paul's onboarding process for athletes
[27:00] What the judges look for in a pro vs. amateur
[30:00] HIIT vs. Low Intensity SS Cardio
[40:00] The importance of the human spirit, goals, and mindset
[44:00] All things recomp
[50:00] Post show and improvement season successes
[53:00] Peak week as a natural athlete
[59:00] Rapid fire!
Find Paul on IG @PaulRevelia or at prophysique.com
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Get ready for IFBB Bikini pro, coach, and holistic nutritionist Jessica Dolias as she shares with us some of her past experiences that led her to becoming a bikini athlete! Jessica suffered with an eating disorder and she shares the process of overcoming and some important things she learned along the way. Jessica also talks to us about her philosophy around incorporating a variety of foods in your diet and the benefits a holistic nutritional approach can have both in and out of show season!
Find Jessica on IG @jessicadolias
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
In this episode, our awesome guest Natalie Matthews discusses her journey from professional surfing to becoming an IFBB professional bodybuilder, YouTuber, gym owner, and vegan chef. Natalie dives into the geographical and cultural challenges that she had to overcome on her journey to veganism, some common misconceptions associated with vegans in the bodybuilding culture, and offers up some diet tips, tricks, and recipes!
Find Natalie on IG @fitveganchef
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
This episode features the fun-loving, energetic, Shenese Case. You may know here for her high energy and killer glutes...and they are KILLER!
On this episode, Shenese takes us through her life and how she was able to overcome childhood trauma to transform and achieve all that she has and continues to achieve today! She shares her GLUTE SECRETS (um, helloooo!). Shanese brings us positivity and helps us to understand how to take charge of your life while keeping your cup full.
You’re in for a treat on this episode!
Find Shanese on IG @shennxo_ifbbpro
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Welcome back to our 4th special !! We are so excited to bring on these 3 black beautiful pros to have a real, raw conversation about leadership, what that means to them and how they embody this.
We have 6x Olympian Breena Martinez (ep. 32), 3x Olympian Natoshia Coleman (ep.33) and Olympian Daraja Hill (ep.69).
Today we uncover their experiences at the Olympia. Was the Olympia experience the same after being moved to Orlando? Lets find out !
Furthermore, they discuss their experiences being black in the industry. Lets dive in !
Breena Martinez
@breenamartinez
Natoshia Coleman
@toshia_angel_fit
Daraja Hill
@darajahillfit
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
This episode features Breana Wigley from episode 15, Tiffany Van from episode 12 and Sonia Lewis from episode 19.
In this episode we discuss all things motherhood and relationships while competing.
We have open discussion from women at different stages of motherhood. Breana is currently 5 months pregnant, Sonia has a 14 year old daughter and Tiffany just gave birth to a little baby boy. Learn about how to plan and prepare for motherhood as an athlete, how these ladies approach nutrition, and training while pregnant.
furthermore, we discuss their experiences being black in the industry.
Sonia Lewis
Instagram: @soniablewis
Breana Wigley
Instagram:@bre.faith.fit
Tiffany Vann
Instagram: @tiffv_fitdancer
LetsGetChecked trylgc.com/bikini use code Bikini20 for 20% off your test!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
We are back to continue the celebration with 4 beautiful pros, Denetra Blackshear, Jourdanne Lee, Phoebe Hagan, and Marissa Bell. We open up the conversation with talks about covid. Each of these ladies competed last year and went through their own personal struggles.
Who needs more help with their Improvement season??? If you're wondering how quickly you should get back on track or whether or not you should reverse, then tune in because these ladies tell you exactly what they do in their improvement season, from their post show meal all the way up until they have to prep again.
Struggling to bring muscle down or not knowing whether you should be lifting heavy or not? Everyone is so different so stick around to hear how each of them approach sculpting their bikini physique.
Finally, the ladies open up about their experiences being black in the industry and their goals for 2021.
Jourdanne Lee
Instagram: @jourdanne__
Denetra Blackshear
Instagram: @denetrabfit
Marissa Bell
instagram: @ifbbpro_marissabell
Phoebe Hagan
Instagram: @phoebehagan_
LetsGetChecked trylgc.com/bikini use code Bikini20 for 20% off your test!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Welcome to the first round of February specials !!!!!
Today we are featuring IFBB Bikini Pros Jasmine Gonzalez (18), Reijuana Harley (99), Lexus Redmond (110), and Brittney Dayne (117), who were each featured on previous episodes.
In this episode the girls gather around club house style to talk about their struggles prepping during Covid in detail. We also discuss nutrition and their staple meals during prep and peak week.
Finally the girls open up about their experience being black in the industry and the great changes that are happening in the industry with inclusivity.
Hang out and be a fly on the wall because this is bikini talk on a different scope lol!
Jasmine Gonzalez
Instagram: @jazzyfresh.ifbbpro
Reijuana Harley
Instagram: @reijuana_ifbbpro
Lexus Redmond
Instagram: @lexus_ifbbpro
Brittney Dayne
Instagram: @drbrit_fit
The RYT Skincare: @theRYTskincare
LetsGetChecked trylgc.com/bikini use code Bikini20 for 20% off your test!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Sarah Law is a business owner, wife, and IFBB Bikini Professional from the UK. She began competing in 2018. She started competing after being dared by a friend of hers and she never looked back.
Before diving into the sport Sarah had a background in dance and also struggled with an eating disorder. However this did not hold her back from being successful in the sport. Through her personal development journey she was able to heal her relationship with food and thrive in her competition journey.
In this episode we go in depth on cravings; where they come from and ways to manage them. We even emphasize on how the gut can cause cravings. She also shares ways to produce good bacteria in the gut and how she implements balance in her improvement season to stay healthy and fit year round.
Key Takeaways
It doesn’t matter what your age is, it's about how much work you're willing to put in.
How is this going to serve me?
What you do the most, matters
Do what feels good for you in this season of your life
You want competing to be an energy source not a drain
Work on the mind before you work on the body
Sarah Law
Instagram: @sarahlawuk
LetsGetChecked trylgc.com/bikini use code Bikini20 for 20% off your test!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
In this episode I share a recent experience that is very dear to me in hopes to help any of you who may be suffering. This podcast was created to help encourage you to continue to make health and fitness a priority despite pain or tragic events that happen in your life. Thank you in advance for listening to my story. Despite all pain, I know there is always a plan and I'm here to shed positivity in not only my life, but yours as well.
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Whitney Wiser is a fitness entrepreneur. She is a posing coach, Judge, Expediter, Promoter, Public speaker, and course creator. Whitney started competing in 2009. This is the year the Bikini division was created. She turned pro in 2014 and became an Olympian in 2016.
Whitney's show is the Nashville fit show in Tennessee. Her show is put on every year and specifically an all girls show welcoming all of the divisions.
In this episode Whitney shares with us her story of how she overcame an accident where she was told she may never walk again. She shares how she was able to overcome this and prove to herself that she can do the impossible. She also shares with us what the judges are looking for giving really good advice for your next show. Find out what not to do !!! lol This is an episode you will not want to miss.
Key Takeaways
Don’t say focused on why something happened all the time
Things happen for the greater good
There is always a purpose to life
Take things one day at a time
Take posing seriously
Learn as much as you can
Life is a learning experience
Social Media:
@whitneywiserfit
@wiser.fit
@nashvillefitshow
Website:
http://nashvillefitshow.com
Amateurs Advantage Course:
Amateurs Advantage Course Here
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Skylar is 25 years old from virginia. She owns and operates 2 gyms, “The Shop Gym” in Manassas VA. She is a show promoter for Gary Udit. In 2018 she received her procard taking the overall title at Jr. USA.
When Skylar was a young girl she suffered from anorexia. Then shortly after she struggled with overeating. After getting help, she was able to get proper treatment and turn her life right side up in her later years.
Skylar began competing and used training as a healthy outlet. She quickly fell in love with the sport. With the help of her coach Kim Oddo, husband and support of her family she was able to turn pro and live out her dreams of becoming an IFBB Bikini Pro.
Key Takeaways
Everything you are going through is preparing you for what you ask for
We are only thrown with what we can handle
Never give up
You pushing through, shows how strong you are
Fight or what you want
Skylar Lanier
Instagram: @skylarlanier_ifbbpro
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Jennifer is 34 years old and a black belt in Krav Maga. She began competing in 2017. She received her pro card winning the overall at Jr. Nationals in 2019. What started off as getting into good shape led to her wanting to do a bikini competition. She quickly fell in love with the sport, Joined a team and took it to the next level.
In this episode, Jen shares the benefits she has gained working with a team and how Team Boss Bodies has changed her life. She also shares with us judges critiques and how she plans to work on them in her improvement season.
Her love for her husband is clear in her voice as she shares how they do life together. He is also a competitor, so they work together as a team to have successful preps and shows. Date night ideas?? Jen shares them all.
Jennifer St. Peter
Instagram: @ua_fitcouple
LetsGetChecked trylgc.com/bikini use code Bikini20 for 20% off your test!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Emily Plajer is 26 years old. She lives in FT. Lauderdale, Florida and is a realtor. She began competing in 2013 after being inspired by her mother who also competed. She then became quickly burnt out and took 5 years away from the stage.
In 2018, she became inspired again to give it another shot to go after her pro card so she began prep in 2019. After Covid 19 hit, she fell into a really dark pace where she fell off and stopped doing everything fitness related.
After being inspired again by a close friend she decided to give it another shot. She and her coach worked extremely hard and accomplished what not many professionals have been able to accomplish in such a short amount of time. Tune in to hear the full story.
Emily Plajer
Instagram : @emily_plajer
LetsGetChecked trylgc.com/bikini use code Bikini20 for 20% off your test!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
In this episode we talk all about how much it cost to compete. So if you're thinking about competing and would like to know how much you may be spending, then this is an episode you are going to want to listen to. We also talk about in what ways you can save on show costs.
Grab your Bikini Diaries Honorary Tee to support the podcast
Bikini Diaries Tee HERE
LetsGetChecked trylgc.com/bikini use code Bikini20 for 20% off your test!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Kalene is 25 years old and lives in Houston Texas. She started competing in 2016 and received her pro card in 2019 at NPC Nationals. Kalene went pro after only two shows which is not common in the bodybuilding industry. She has a hunger for self fulfillment.
After her first year competing, she took 3 years off to live life. She began to realize that the life she was living wasn't a life she wanted so she came back to the stage. She had to let go of some relationships and completely change her mindset.
Her journey led her to manifestation and personal development. With manifestation Kalene uses the skill of speaking her goals into existence as if she has already achieved them so she can accomplish her goals. She goes into more detail of how she does this in the episode and how it has helped her in her career.
Key Takeaways
Take it as a lesson, not a loss
No one changes unless they want to change
Everyday is a learning opportunity
Subconscious journal
Picture yourself as the only one competing that day
Don't lose yourself in the process
Kalene Beeman
Instagram: @kalenenicole_ifbbpro
LetsGetChecked trylgc.com/bikini use code Bikini20 for 20% off your test!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
In this episode I go over 8 helpful tools to help you have a successful Thanksgiving. Often times, the hardest thing to have is balance on Thanksgiving and a lot of food fear appears during this time. However, this is where we learn the most about ourselves. Try these tools and let me know how they help you over the holiday !
Our sponsorship winner is also announced !! Please message us on our Instagram to redeem your prize! @bikinidiariespodcast
LetsGetChecked trylgc.com/bikini use code Bikini20 for 20% off your test!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
The Bikini Diaries is giving away their very first sponsorship. Listen to find out how you can enter !
Maya is 26 years old and lives in San Francisco California. She is an account supervisor for a pharmaceutical agency. She started competing in 2018. She received her procard in Las Vegas of 2019.
Maya wasn’t a very confident person growing up. She wasn’t always in the best shape and it wasn’t until she was introduced to training and nutrition in college that her life really started to change. She instantly fell in love with bodybuilding and one year later received her pro card. Maya continues to struggle with self confidence today, but she shares how having self confidence changed her placement.
Her rookie season is every bikini girl’s fantasy. She competed in 10 shows with multiple second place placements which helped her to qualify for the 2020 Olympia
Furthermore, In this episode maya shares with us how amazing her coach is and what she has learned from her. On her journey to receiving her pro card Maya had an intense battle to bring a very balanced physique resulting in her eating up to 3000 calories just to fill out. Because of her resiliency she was able to accomplish this and so much more. Sit back, relax and enjoy the story of Maya Astabie
Key Takeaways
You are what you do, not what you say you’ll do
People will remember how you make them feel
It's hard to beat someone who never gives up
Make your ations back up your ambitions
There isn’t perfect coach, but there's a perfect coach for you
Interview your coach
If you want to go fast go alone, if you want to go far, go together
Take all your photos in natural lighting
Maya Astabie
Instagram: @maya_ifbbpro
LetsGetChecked trylgc.com/bikini use code Bikini20 for 20% off your test!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
This podcast episode was highly requested and I truly believe this will help you to overcome your self doubt. Doing exercises like this will help you create awareness around what's holding you back and exactly what you can do to change your thinking to excel !
LetsGetChecked trylgc.com/bikini use code Bikini20 for 20% off your test!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Marissa is 27 years old and lives in Clearwater, Florida. She has been competing for 4 years and received her pro card at Jr Nationals in Chicago. Marissa is a lifelong athlete and has such a drive that keeps her going. She fell in love with sports since she was a young girl and has been an athlete since she was 3 years old.
In the podcast she shares with us about how her childhood dreams took a turn and led her to the wonderful sport of bodybuilding. In doing so she was able to fulfill her dreams of becoming a professional athlete. For her first show she had to lose quite a bit of weight. 46 pounds. Marissa shares with us what caused her to put on the weight and how she was able to lose the weight and prepare for her show.
Marissa has a very strong mindset. In the episode she will share the tools and books she reads to build a stronger mindset and develop mental toughness.
Key Takeaways
Whether you think you can or you think you can’t, You're right
Love to hate it, Hate to love it
Sharing makes people feel like they are not alone
Become a lifetime learner
Never compromise your own health and wellbeing
Have faith in your own ability
Marissa Bell
Instagram : @ifbbpro_marissabell
LetsGetChecked trylgc.com/bikini use code Bikini20 for 20% off your test!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Kaley is 31 from St. Louis Missouri. She is an event manager for a large hotel chain. Shes been competing since 2015 and received her pro card in 2019 at the NPC universe.
Growing up Kaley was severely bullied when she entered highschool. This time in her life was devastating, but Kaley overcame this. To her surprise bullying has returned, but in the sport. Kaley and I dive in to talk about bullying in not only her teen years but in recent events within the industry.
She also shares her journey to her pro card and her experience as a professional. She has developed significantly in the sport and has such a positive outlook on her growth. Does being obsessed in the sport help you or hinder you? Hear what Kaley has to say in this episode.
Furthermore, with the help of her coach and a very positive mindset she didn't let this year with covid stand in her way. Kaley shares all the obstacles she overcame this year.
Key Takeaways
Confidence has no competition
Focus on yourself and be confident in your strengths
Lift everyone up
Don’t beat yourself up
Give yourself time
Be certain and confident
Kaley Houdyshell
@fit_4_peachass
Podcast : Bikini Things
LetsGetChecked trylgc.com/bikini use code Bikini20 for 20% off your test!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Turning Pro At My First Nationals at 40
Belinda is from Arizona, she is 42 years old and is a program manager for a utility company. Belinda made it to pro status very quickly. She turned pro in her first national show, North Americans, which is very rare to do.
In this episode Belinda shares her journey to obtaining her pro card and the methods her and her coach used that worked. This year in 2020 was a whirlwind. Belinda prepped without a gym, using a set of dumbbells and coming out of a shoulder injury. However, she didn't let the limitations of covid hold her back to beating her last package.
Find out how she placed in her last show and what her goals are going forward in the IFBB. Belinda is a good example that age is truly just a number, as she continues to thrive on stage in her 40s living her dreams.
Key Takeaways:
-NO PAIN, NO GAIN
-Try to get in front of the national judges
-Trust the process
-Never let anything stand in your way
-Count your blessings
-Be prepared to take time
Belinda Rivera
Instagram: @buzybel_ifbbpro
LetsGetChecked trylgc.com/bikini use code Bikini20 for 20% off your test!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Ashlyn Brown is originally from Texas and currently lives in Arizona with her husband. She is 28 years old and is a coach with FitBody Fusion. She has been competing since 2015 and received her procard in 2018 in Miami Nationals. After taking a year off, she began her pro season in August of 2019.
Her husband played a huge role in Ashlyn’s start to competing. He taught her a lot about the sport, nutrition, and training. In this episode Ashlyn shares what she learned from him and gives great information on how she trains in the gym to get effective results. She shares with us her top pro secrets to keeping a tight core and building muscle.
Furthermore, Ashlyn shares with us her experience over quarantine and how she was able to prep during these unexpected times. Her hard work definitely paid off, because she is officially qualified for the Olympia 2020. Tune in to hear her story of how she was able to make her dreams a reality.
Key Takeaways
- Engage your muscles
- Practice Proper form, this may require you to drop the weight
- Stay consistent
- Waist Training helps with mind and muscle connection to keep those abs tight which benefits you while you are posing.
- Do more research
- If you have an unhealthy relationship with food, start with focusing on finding a regimen before deciding to compete.
Ashlyn Brown
Instagram : @ab_bikinifit
Podcast: Center Stage
LetsGetChecked trylgc.com/bikini use code Bikin20 for 20% off your test!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Liana Martinez is 29 years old. Her and her fiance own two health clubs in New Jersey. She also does online training and is a clothing brand owner. Growing up Liana played basketball, cross country, and softball.
She has been competing for 6 years and has so much to share about how she evolved in the sport. She actually coached herself through most of her journey. Liana says "I've had two coaches. I took what I learned and continued to grow after that doing it myself"
Her husband was a huge inspiration and mentor during her growth. Liana coached herself to getting her pro card and is now coaching herself in the pro circuit. She shares about how she tracks progress and makes changes to her nutrition and training. She also shares with us about he 2020 year, chasing points to make it the Olympia.
Key Takeaways
- Never feel like you should be ahead or youre falling behind, everything comes right on time.
- Throw away the scale
- You don’t need anybody but yourself
- When you have a coach, you listen, you learn, and you ask questions
- Save your meal plans
- Sometimes when you switch things up, the judges forget who you are
- You're the only one who is holding you back from anything you want to accomplish
Liana Martinez
Instagram: @ifbbpro_miniboss
Website: lianamartinez.com
Become a patron: https://www.patreon.com/bikinidiaries
LetsGetChecked trylgc.com/bikini use code Bikin20 for 20% off your test!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
In this episode I take you through 5 minutes of guided meditation ! I hope you enjoy relaxing and finding clarity in your mission for success.
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Dr. Brittney Dayne is a licensed pharmacist, esthetician, and entrepreneur. She’s been competing since 2015 and received her pro card in 2018 at the jr. USA.
In this episode we learn a lot about her desires for why she wanted to compete and all the gifts her journey has brought to her. She also shares some of her tips on how she is able to compete while being a pharmacist and entrepreneur.
After receiving her professional card, Brittney decides to take time away from the stage to start a family, but this unexpectedly introduces her and her husband to their infertility journey. Brittney opens up to share with us about her struggles with infertility and how her and her husband are coping with it.
In fall of 2020 Brittney will be launching her very own skincare line called the RYT skincare.
Key Takeaways
-Imperfections are beautiful
-Stay in your business
-Don’t let others steal your joy
-God has a plan
-Eventually it will all make sense
LetsGetChecked trylgc.com/bikini use code Bikin20 for 20% off your test!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Kate, a 33 year old IFBB Bikini professional began competing 8 years ago. She obtained her Pro card in 2014 at the Miami Nationals competition. Kate is from Westchester County New York, where she works as a crisis counselor and aspiring Gerontologist.
In this podcast we touch on female roles in the industry. We discuss how women are portrayed in the industry, Why is competing deemed sexual, and how this affects us in the sport. Kate also shares with us very traumatic experiences she went through multiple times growing up and how it affected her.
Furthermore we go into a deeper discussion about Gerontology and her mission to helping people age more gracefully and happily.
Key Takeaways
- Dreaming is a form of planning
- Let your light shine
- Just because you can handle something, doesn't mean you should
- It's about constant improvement
- If you have the goal of becoming the best version of yourself on a physique level, You must tend to your garden every single day.
Become a patron: https://www.patreon.com/bikinidiaries
LetsGetChecked trylgc.com/bikini use code Bikin20 for 20% off your test!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Download The Perfect Coach Template HERE
This episode is absolutely fire !
In this solo episode I give you all the things to consider when choosing the perfect coach for the stage. If you have been lost and not sure where to start, Then this is a good place to begin when choosing the perfect coach ! I hope you love this episode. Please feel free to leave a review or share on social if it truly helped you !!!
Become a patron: https://www.patreon.com/bikinidiaries
LetsGetChecked trylgc.com/bikini use code Bikin20 for 20% off your test!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
GIVEAWAY Click Here
In this episode I will be giving you practical steps you can do right now to help you process through your low points in prep and in life. Each of us experience both high points and low points in our lives, but how do we work through the low points?
You will find out in the episode ! I Hope you enjoy this mindset hack and perspective to help you prosper.
Become a patron: https://www.patreon.com/bikinidiaries
LetsGetChecked trylgc.com/bikini use code Bikin20 for 20% off your test!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Abbi began competing 5 years ago at age 37. Now at age 42 she is an online lifestyle coach for pro physiques and an in person trainer at EOSFitness. She’s been competing for 5 years and won her pro card at masters nationals in 2016. She was a young mom of 3 and gave her life to her children. Competing was the one thing she could control in her life which made her cling to the sport even more.
After seeing a show she was hooked and immediately jumped into her first show after a 7 week prep with a local coach in Utah. Abbi didn’t think twice about her age. Age wasn’t a factor to her and she didn’t let it hold her back at all in her journey. After a few years of competing she struggled with issues with her thyroid and a shoulder surgery which led her to taking time off away from the stage.
During this time, she thought she was done but an inner voice and the help of her coach lit a fire in her to return to the stage. Abby came back full speed a head dominating the stage and placing 1st at Northern California.
This episode is packed with so many goodies and life lessons that will motivate you on your journey to your pro card.
Key Takeaways
-it’s never too late to start something new
-You can do hard things
-Take time off
-Never give up
-You Vs. You
Abbi Gaetano
@abbigalfit
Become a patron: https://www.patreon.com/bikinidiaries
LetsGetChecked trylgc.com/bikini use code Bikin20 for 20% off your test!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Become a patron: https://www.patreon.com/bikinidiaries
Hope Harper started competing 4 years ago. Before she embarked on the sport of bodybuilding, she was an Allstar cheerleader. In her later years she obtained the title of captain of her division one collegiate cheerleading team. Hope is not only a captain of her cheer team, she is also a personal trainer at the UFC Gym in Reno and a coach for team Absolute Physiques. She accomplished this all before the age of 21.
In this episode we talk about the differences she faced when beginning bikini competitions. What was different about her training? What were the changes in her diet? What exercises in cheer helped her to build a good foundational physique? You will find out in this episode. Although Hope has a fantastic body, She really shares how much she used to train before she even started competing to build her physique to the level she wanted. She is a wonderful example of what can happen after years of consistency.
Key Takeaways
- A true test of character isn't how you are on your best days, but how you are on your worst days.
- Focus on why you started and what keeps you going, because you won’t always be motivated
- See a show before you start competing
- You must be patient with how your body will respond
- Find what works best for you
- Always be grateful
- Be focused and consistent with yourself
LetsGetChecked trylgc.com/bikini use code Bikin20 for 20% off your test!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Pamela John is an IFBB Bikini Pro. She is 51 years old, a mother, and wife to a loving family. When Pamela made the decision to compete, she started her journey in secret, unsure of what she could accomplish. She has struggled with a lot of things in her life. She has Graves disease, lives without a thyroid and has had many injuries. Despite everything, she became a professional athlete and is still actively competing.
In this episode Pamela shares with us the struggles she's face and how she truly believes she was given a second chance at life. You will walk away from this episode more inspired than ever to take action and push harder than you ever have before.
Key Takeaways:
- What the mind believes the body follow suites
- You have to be able to pivot at every stage in your life
- Be adaptable like a cockroach
- It is what you think about yourself that is your truth
- Change your mind, change your life
- It is about the recording in your mind
- Feed your brain with positivity
Become a patron: https://www.patreon.com/bikinidiaries
LetsGetChecked trylgc.com/bikini use code Bikin20 for 20% off your test!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Lexus has been competing for 5 years. She won her pro card in 2019 at the olympia amateur contest. Competing became something that she was good at and it makes her very happy. In this episode Lexus shares with us her journey to her procard.
We talk about her experiences with her past coaches and how those experiences led her to achieving success. Get ready to listen to such a crazy coach/client relationship story. This is a story that will make your jaw drop.
She also gives us insider tips on waist trainers and ways to get an agent in the industry. It truly was a joy learning so much from Lexus.
Key Takeaways:
- Surround yourself with people you want to level up to
- Don’t lean too far forward in your front pose
- Never give up
- Do what works for you
- The mindset shift will happen
- Have confidence within
LetsGetChecked trylgc.com/bikini use code Bikin20 for 20% off your test!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Caroline is 28 years old and works as an online nutrition coach with Tailored Coaching Method. She's been competing for 2 years and received her pro card in February 2020 at the Olympia Amateur Contest in Columbia. She has always loved to challenge herself to see how far she can go in life. Her fitness journey began doing Crossfit. Her competitive nature and love for athletics led her to compete.
After competing in her first show she became nationally qualified. She had no idea at the time what that even meant at the time, but was extremely grateful and excited for what was to come. Her coach encouraged her to compete in Colombia so she went there and received her pro card.
In this episode we do a deep dive on her entire experience. What are the benefits of competing abroad? What are some good things to take into account before going abroad? Caroline shares it all.
We also talk about how she lost her period and the steps she took to bring it back, Her business as a coach and how she helps her clients achieve their results, and her goals in the sport. Learn all about Caroline and everything she has accomplished.
Key Takeaways:
- 5 minutes from now could be the best moment of our life
- Don’t let setbacks get you down
- Rewards outweigh any tradeoffs
- Be grateful
- Sleep a minimum of 7 hours a night
- Meditation and mindset work
Resources:
Caroline Ofenastein
@carolineofenstein_tcm
Tailored Coaching Method
Apply Here
LetsGetChecked trylgc.com/bikini use code Bikin20 for 20% off your test!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Are you on your journey to your pro card and wonder why you haven't achieved it yet? Or maybe you have your pro card, but you're experiencing a little imposter syndrome. Listen to this episode where I walk you through the changes I took to get my pro card. This episode will benefit anyone who is going after a goal and they are having a hard time achieving it.
LetsGetChecked trylgc.com/bikini use code Bikin20 for 20% off your test!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Back in action for another solo episode. This time my focus is on how to literally squash your goals for 2020. This year isn't over yet, so take advantage of the time we have left to kill your preps ladies.
I hope that you love the points I make and take each lesson with you to create daily consistent action full of abundance in your life.
LetsGetChecked trylgc.com/bikini use code Bikin20 for 20% off your test!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
It's no secret today that the world is full of chaos. Today I want to address the issue and my thoughts of everything I have been experiencing.
This Podcast episode is coming from the heart. I want to create awareness and make changes. Here are some resources below that will help you during this time.
Books to Read:
Making Our Way Home, The Great Migration and The Black American Dream
White Fragility
White Privilege
Places to Donate
NAACP; National Association for the Advancement of Colored People
Grassroots Law Project
115 more places to donate
History
Jim Crow laws
I want you to read more about these laws as they still effect us today. Also, you have family members who lived during these times.
Doll Test Doll test - watch here
Tamir Rice, a 12 year old black boy was shot by white police officers. Police protocol was completely dismissed and this boy was shot within minutes.
Watch Video
George Floyd
Watch Video
LetsGetChecked trylgc.com/bikini use code Bikin20 for 20% off your test!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
This episode is sponsored by LetsGetChecked trylgc.com/bikini use code Bikin20 for 20% off your test!
Sandra is from Rochester NY. She is 48 ½ years old and works at a telecommunications company doing cash accounting. She's been competing on and off since 1994. She got her procard in 2003 in Figure.
When Sandra first started competing she competed in bodybuilding. She had to do the traditional bodybuilding poses. She even mentions that women’s bodybuilding back in the 90’s looked a lot like Bikini currently and what old school prep actually looked like. After getting her pro card in figure, she took 15 years off from the stage.
Now many of us may think that taking that much time off from the stage, means you are hanging up your heels. However, Sandra is here to prove you that anything you want in your life is possible. If you don’t give up, you will achieve success.
15 years later she came back and dominated the bikini stage ! What an inspiration! Listen now to her story.
Key Takeaways
- If you continue to tell yourself how hard something it is, it will always be hard
- If I can improve my physique from show to show, I know I'm winning.
- This is an opportunity to push yourself
- You don’t get what you wish for, you get what you work hard for
- Everything is figureoutable
- Just because you work hard for something doesn’t mean you're going to win.
Sandra Dert
Instagram: @sandra.dert
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
So someone of influence tells you to put in 100% every single day, make no excuses, and suck it up. You do this for a while, but then it doesn't work... Or maybe it works for a month or even a year, but you're failing at it again. you suddenly think, "OMG WHAT THE HECK IS WRONG WITH ME" lol well in this episode I'm going be dropping some knowledge on how you can change this for yourself. How connected is our mind to our actions?? We are about to find out in this episode of the Bikini Diaries Podcast.
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Morgan lives by the motto “Change your mindset, change your life”. She’s been competing for 5 years and received her pro card at Miami Nationals in 2017. She is currently a coach and has her own team called team morganlindseyfit where she coaches both lifestyle and competition athletes. She is also the co-owner of the cookie company named Drizzle Cookie company.
Her first show experience wasn't the best experience which caused her to take time off. However, it didn’t stop her from trying again. A year later she stepped back on stage and to her surprise did fairly well so she continued to fight for her professional card ! This goes to show that anything is possible as long as you don’t give up!
Growing up Morgan lindsey was diagnosed with an anxiety disorder. She also suffered from disordered eating. In this episode she literally walks us through practical steps you can take to overcome anxiety. Additionally, she shares with us her journey as a professional athlete, how she started her business from the ground up, and the doubt she had in herself about the path she had chosen.
The corona virus has drastically affected each of our lives and Morgan shares how being in quarantine has affected her.
Key Takeaways
- Be present in your shows
- Being anxious can take away from the show
- Don’t be too hard on yourself
- Competing gives you confidence
- Set small goals for yourself
- Take a few steps back to move forward
- You don’t have to do a show to get lean
Morgan Lindsey
Instagram: @morganlindseyfit
Website: morganlindseyfit.com
Drizzle Cookie : drizzlecookies.com
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Alexandra is a clinical social worker and bartender. She received her procard in 2017 at NPC Universe. Alexandra lives in New York which is very exciting because she often trains at Bev’s gym. In this episode she lets us in on her experiences working out at Bev's Gym and the gym culture there.
From starting from scratch to winning an overall and then taking time off to get better to chase her pro card once more, Alexandra has one heck of a journey and many stories to share. She gives us insight on strategy to picking her shows and her decisions for taking time off. She also shares with us her game plan for how she was able to put on muscle in her off season.
We also discuss what she is doing during quarantine. How does she maintain structure and not fall off during quarantine? What’s keeping her motivated? She lets us in on how she schedules her day and keeps her priorities in check.
Key Takaways
-Know your limitations and defy them.
-Be the best version of yourself
-You are meant for more.
-This sport is not for the weak minded
-Modification, food isn’t going anywhere
-If it makes you happy, go for it
-This is all about learning about yours
Alexandra Sanchez
@flex_andra28
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Ashley Puida has been competing for 16 years. She started doing the Haiwaian Tropic Competitions before going into the Npc and now IFBB. She became a professional in 2015 at the USA Championships. In this episode Ashley opens up so much to us sharing her deepest of secrets and some of the hardest experiences she’s ever had to go through. Her first experience at the Olympia was not what one would envision it to be. It quickly turned into a giant nightmare. However, this did not bring her down, this only made her stronger.
Ashley also shares with us her own personal experiences of her life in quarantine. She gives her opinion on the situation and what she has been doing to stay sane during these times. Ashley also gives us many resources we could use to stay current on what's going on in the world right now. She encourages us to get involved in our community.
Key Takeaways:
- You fail so much more than you succeed
- If you keep at it you will learn so much
- It takes time and patience
- Do your research
- Get involved in your community
Ashley Puida @ashleypuida
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
In this episode Na'iyma, the host is the one being interviewed by Mio Yokoi.
This replay begins with the story behind Na'iyma's journey to the stage, how she achieved her pro card, and the mental battles she faced in he process.
Getting into great shape can seem like an easy task from the outside looking in, however Na'iyma shares with us the steps it takes to become a professional and how much work is required.
They also dive into a deep conversation about Na'iyma and her past relationship. How much of a struggle it was for her to face the fact that what she truly wanted required her to leave.
In this episode Na'iyma shares many truths and is very vulnerable. Please enjoy !
Resources Mentioned:
Life Stuff 101 by Mio Yokio lifestuff101.com
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Reijuana Harley has a B.S. in Psychology and a M.S in Industrial-Organizational Psychology. She works for the State of
Minnesota as a Research Analyst Specialist conducting research, data analysis and program evaluation for the largest Sex Offender
Program in the United States.
Prior to the start of her fitness journey Reijuana Harley one day found herself living a life she no longer wanted to be living. She needed a goal and a new outlet which sparked her interest in fitness. She then began replacing her old habits with healthy ones. This began her fitness career in bodybuilding. As she began competing she had obstacles she had to overcome. Reijuana fought for her pro card while working a fulltime job and going to school in the cold climates of minnesota. After her relentless efforts she obtained her pro card at NPC Nationals in 2018.
Currently she is prepping for her pro debut. Her show season was postponed due to covid-19. Reijuana shares her thoughts on how the quarantine has affected her life and prep and how she is navigating these changes.
Key Takeaways:
-Don't look for shortcuts
- Get your steps in
-Pour your heart into what you love
-It’s not healthy to stay lean all the time
-Make this a lifestyle before you begin competing
Follow Reijuana Harley
@reireibikini
Work with Reijuana
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Shey Webb is an IFBB Bikini pro. She became a pro in 2017 at NPC universe. Shey found out she was diagnosed with lupus in 2012. This was an illness that would change her life forever.
Competing is hard enough, but to throw an illness like lupus into the loop will have its difficulties. In this episode Shey will give us the inside scoop on how lupus effected her during prep and in life.
Shey also went through many struggles like binging post show and gives some examples of how you can overcome this cycle.
Follow Shey Webb:
@shey_nichole
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Less Isn't Always More with Margret Gnarr
Margrett is an IFBB Bikini professional born and raised in Iceland. Ever since she was young she always wanted to be the first one to go to the olympics in every sport she attempted. She wanted to represent her country and be the best at her craft. She definitely fulfilled this dream. She became the first IFBB Bikini professional from Iceland, paving the way for many more females to chase their dreams too. Margret has competed and placed well at the most prestigious shows; The Olympia, The Arnold, and The Arnold Australia. One of her proudest moments was when she won the IFBB World Championships.
Her prep into the Bikini International was the first time her body began to work against her. It was the very first time she had ever experienced little to no progress and this led her to push even harder. She quickly began overeating and over exercising doing more than what her coach prescribed. Continuously, she would get the same critiques from the judges to be leaner. This was very hard on her and she became even more obsessed with being perfect and doing more to win shows. This led to a complete breaking point. She decided she needed to take a break from competing.
During this time she did the work to heal herself. Listen to this episode and take a glimpse into the life of Margaret Gnarr.
Key Takeaways
-
Seek Professional Help
-
Confide In family
-
Don't allow yourself to get wrapped up in obsession
-
Find a healthy way to prep
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Elodie is the first and only IFBB Bikini Pro in Belgium. She obtained her pro card in England in 2018. Elodie is a woman of passion. She fell passionately in love with the sport and knew she wanted to pursue fitness as her career. One day, she gained the courage to quit her job to pursue coaching full time. It can seem hard living in a country where you are the only one in this profession, but not for Elodie. She feels extremely connected with the industry and lives her life to its fullest, through passion.
During this episode Elodie tells her story of turning pro, Her goals in the sport and how she has been able to develop such confidence in herself. She shares her current experiences with quarantine and how she's been spending her time.
We also discuss the power of ego and how to live with purpose.
Key Takeaways
- Discipline is self love
- I can do more, so I’m going to do more
- Its okay to take risks, but don’t be stupid
- You're in charge to decide whether something is a good thing or bad thing
- You are much more than a body
Follow Elodie
@elodie_puraye_ifbbpro
www.elodiepurayefitness.com
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
In this solo episode I will be painting the picture of what show day looks like. I would like to mention that I failed to say that you will have your athlete meeting the day before your show where you will get your number, pass into the venue, have a chance to meet all the athletes and sometimes watch a demonstration of how the posing is done!
Show day tips:
-
Schedule your tan before hair and makeup 2-4 hours before the show starts.
-
Be prepared and bring your food with you throughout the day just in case your coach changes your eating schedule or you're stuck at an appointment.
3.Think "Victoria Secret" model when doing hair and makeup.
-
Bring your own bands and pump up food.
-
Don't lose your number or wristband for shows. keep them close.
-
Bring music/headphones backstage just in case you want to get into the zone.
-
Have fun!! Doesn't matter where your place, thats not the big picture. Just soak it all in.
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Gina Scafoglio started her Competition journey in 2017. She spent a lot of time coaching herself until she decided one day it was time to get a coach. In 2019 she obtained her IFBB Pro card. Shortly after she quit her job and began coaching full time, following her passions.
Competing can be a lonely journey. Gina experienced this when she moved to a new place. After stepping off stage when receiving her pro card she didn't have the excitement she had imagined. It was that very moment that made her realize that it was time she needed to change her trajectory.
During this episode we unravel who Gina is and what changed for her in the sport. Does balance really make you happy?? She will answer this question indefinitely.
We also dive in to discuss CBD uses, IV therapy and her new workout program. Clear all distractions and get ready to enjoy the wonderful journey of Gina!
Key Takeaways
-Decide who you want to be
-Whoever has the best presentation will win
-I have to have balance to be happy
-Be humble because you don't know everything
FOLLOW GINA
Gina Scafoglio: @ginamarie.ifbbpro
Tiktok: Fitgina
Youtube: Gina Scafoglio
Website: ginamariefitcoaching.com ----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Corona Virus Now What?
In this episode I give my advice on what positive things you can be doing during the Corona Virus. I also share some NPC/IFBB Updates.
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
ANGEL Bikini Posing Suit GIVEAWAY !!! Enter Giveaway Here!
Weezie; determined, red headed and extremely full of energy. She has been competing since age 42 and is now 48 years old. She received her procard in 2016 at North Americans Masters Pro. She’s a mother of one beautiful daughter who she calls her minime.
In this episode we “talk bikini”, from tanning disasters to changing coaches, and being a redhead on stage. Weezie has experienced so much in the IFBB. Her energy is infectious and she will most certainly give you a different perspective of competing, making the negatives extremely positive in your journey.
In October of 2018, Weezie was working out her chest and felt pain. She went to examine herself and found a hard marble under her breast. She was later diagnosed with Breast Cancer. She is now undergoing Chemotherapy to prevent more cancer later on. Weezie was able to catch her cancer early and is doing everything necessary to keep her life.
Key takeaways
-If it’s what you want to do, do it
-You never want to wonder, what if, no regrets
-Stay present, be present
-If you’re so miserable, why are you doing this ? It should be fun
-1 in 8 women get breast cancer
-There is kindness in the world
- if it’s what you want to do, then do it
00:09:20 what is your why and why do you compete ?
00:14:44 what gave you the courage to compete at age 42 ?
00:19:33 Do you ever get any backlash for being that HOT mom who competes ?
00:25:00 Do they give you feedback for both open and masters ? How does that work ?
00:33:20 what kind of response have you gotten with red hair ?
00:39:22 What has helped you juggle it all?
00:46:00 What has been your favorite memory thus far in competing
00:51:31 Can you verbally walk us through the processes of how to assess your breast
01:00:00 Does having breast implants make it harder to detect breast cancer ?
01:15:15 Do you still want to compete ?
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Unfortunately, it's not always a smooth ride in this sport. Sometimes you will meet tough obstacles fiercely glaring at you with a huge banner bearing "quit" message. At such times, all you need to do is go tougher. Tougher than those obstacles. When you do that, your chances are quite high that you will conquer. Such a conqueror is Katie Kopfle.
Katie Kopfle is a NASM certified personal trainer as well as a certified Women's Fitness Specialist. With years of experience in coaching and training, Katie extends the same knowledge to Katie's Ladies, a team of girls that she coaches. The IFBB Bikini Pro begun competing in 2016 and earned her pro card at the 2017 NPC National Championships. Katie is very passionate about fitness and she loves sharing her passion with others. Her ultimate goal for the sport is to compete in the Olympia.
In this episode, I sit down with Katie Kopfle as she opens up about the health struggles she has faced in the past. She also shares in detail the importance of your "why" in the sport and how to stop comparing yourself to others. Finally, she shares tips on how to know if a coach is a good fit for you.
Let's dive in!
Takeaways
- Our struggles make us stronger
- Bring your absolute best
- Always remember your why
- Don't give up
- Don't compare yourself to others and their journey
- Prioritize taking care of your body
- Do your research before you choose your coach
- Enjoy the process
- Don't take it for granted
Important Questions
[00:04:52] How many years have you been competing?
[00:05:01] When and where did you get your pro card?
[00:08:07] Why do you compete?
[00:10:22] How did you get started in competing?
[00:20:09] How do you train with a purpose in your mind?
[00:23:11] What do you do to help and prevent yourself from comparing yourself?
[00:27:34] What made you want to take time off from the stage?
[00:29:10] When did you have your health scare and what happened?
[00:32:23] What was your coping mechanism for something like this?
[00:36:56] What was the recovery process like for you?
[00:42:23] What are key things to look out for to know whether you're being coached healthily or not?
[00:53:21] How do you coach your girls differently?
[00:59:58] What's your goal for the sport?
[01:02:24] What piece of advice would you give to someone wanting to become a professional in the sport?
Follow Katie Kopfle
@katiekopfle
Join The Team!!!
www.katiekopfle.com
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
ANGEL Bikini Posing Suit GIVEAWAY !!! Enter Giveaway Here!
In this solo episode I am going to tell you exactly why competing is so hard and ways that you can overcome this way of thinking. This is totally a way of thinking and you can rewire your brain into believing that the prep experience is fun and easy, Take a listen to find out how.
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
ANGEL Bikini Posing Suit GIVEAWAY !!! Enter Giveaway Here!
In this episode I had the privilege of interviewing the CEO of Angel competition bikinis. We discuss what the best bikini suit bottoms are for the stage. We also discuss what connectors are trending, the best crystals for making your suit look amazing on stage, and how to make sure your suit is the perfect fit.
Want my guide on choosing the perfect suit color for the stage
---->
DOWNLOAD NOW:
GUIDE TO CHOOSING THE PERFECT SUIT COLOR FOR THE STAGE
I know that you will love this episode. This episode is full of valuable information all about bikini suits and must know tips on how to go about choosing the best one.
Follow Angel Competition Bikinis:
@angelcompetitionbikinis
angelcompetitionbikinis.com
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Join the Bikini Diaries Facebook Group Bikini Diaries
When you set out to count macros, you most likely have a goal that you're seeking to achieve at the end of it all. This could be you want to gain more muscle, lose weight, or just want to feel more energized. But let's be honest. Sometimes binging comes knocking when you least expect it. If that happens, what should you do? Should you be militant about the macro counting process or should you just indulge? Let's find out.
In this episode, we sit down with Aria and she shares with us how she overcame the binge cycle and all the things she did to help her overcome the YOLO effect. We also speak about the amazing methods that helped her master macro counting. Finally, we have a conversation on whether you should stay lean all year long or you should put more weight at some point.
Aria Adamy is an IFBB Pro and a Pharmacist. The 38-year-old set about competing in 2012. She later earned her pro card in 2016 at 2016 NPC Teen, Collegiate, Masters Nationals. Aria's hard work and consistency have seen her successfully work with recognized brands such as MuscleEgg, CJ's Elite Suits, and Pro Tan. Her goal is to keep hard work and consistency alive so she can qualify for the 2020 Olympia.
Takeaways
- If you think anything is possible, then anything is possible
- There's always a way to improve and make progress
- Once you achieve a step, you build more confidence
- Love the way you look every single day
- Change my mindset
- Be consistent
- don't compare; everybody is different
- Never quit
- Stay positive
- Keep learning
Important Questions
[00:05:33] How many years have you been competing?
[00:05:59] When and where did you get your pro card?
[00:14:16] Why do you compete?
[00:20:06] How was a typical diet like when you started in 2012?
[00:22:51] How exactly did your knowledge for nutrition evolve?
[00:26:18] What goes on in your mind when binging?
[00:33:46] Do you feel that binge tendencies ever go away?
[00:36:39] What was your introduction to counting macros?
[00:42:06] What methods did you use to be able to follow the restricted diet?
[00:45:54] Are there any food groups that you eliminate during prep?
[00:53:16] How are you able to stay leaner for longer?
[01:01:49] What are your goals this year?
[01:09:54] What piece of advice would you give to someone wanting to become a professional in the sport?
Follow Aria Adamy
@ariashine
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Have you ever gone to the doctors due to an injury and your doctor's quick solution was to take some kind of medication?
Have you ever wanted to take a holistic approach to your recovery or healthcare? if so, Then this episode is one for you! We do a deep dive on the benefits of using chiropractic care. We discuss the different services and methods chiropractors use to help with injuries, reduce stress levels and regulate your hormone levels.
Did you know that your hormones play a huge role on weight loss? Or that your body's alignment affects your performance in the gym and even your quality of sleep? Believe it or not but theres a reason more and more people are switching to chiropractic care. There is so much information in this episode to help you in your fitness journey. I hope you enjoy it!
How to work with Slye and Sabrina
Sabrina:
@sabrina_cheramie
DrSabrinaSosaCheramie@gmail.com
seagatechiropractic.com
Slye:
@dr.slye
Westchase Chiropractic www.westchasechiropractic.com
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Join The Bikini Diaries Facebook Group :
Bikini Diaries Facebook Group
Welcome !!! I am so excited to announce that we will be doing a Bikini Diaries Podcast challenge. This challenge is a way to get you back on track because usually by now momentum from your New Years resolutions have dwindled.
I also know how it is in your off season and you need some momentum to get back on track, but may not have the money to afford a coach. This time can feel tough and sometimes its hard to find a good place to start. Follow along so you can implement everything we discuss to back on track and join the challenge !!!
Daily Mantra: " I am capable, I am worthy, I am able"
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
What The Hormone Health
This episode is a MUST! Nurse practitioner Rachel Lattner is not only a hormone expert but she's also a national level NPC competitor so her perspective is those of a competitor.
In this episode we discus safe supplements to increase your testosterone and lower your estrogen. We dive in to the cautions of PED's and the effects it has on your body.
Rachel really educates us on what a hormone is, what hormones you as an athlete should monitor and test, and how to keep our body healthy. furthermore we discuss birth controls and what birth control may be best if you're a competitor.
I hope you love it because this episode was made with love from my heart to create awareness and help you ladies.
Follow Rachel Lattner
@mslattcat
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Save your spot for the TYB (Tan Yourself Blueprint) --->TYB
So I am here to tell you that there are 5 phrases you are going to want to eliminate in order to have a more positive life in 2020. These are common things we tell ourselves daily that is hindering our progression and keeping us in a negative state of mind. Tune in to find out what these 5 phrases are and how we can transform our thoughts.
5 reasons to tan yourself
-
Say Goodbye to long appointments.
-
You can tan yourself on your own schedule.
-
You can pay $600 for 4 shows or $52 (using code bikinidiries) on the protan website.
-
You will always have access to touchups because you can bring your product with you anywhere and not wait in line.
-
You can use protan anywhere in the world and always have that flawless color using the best products in the industry.
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
JOIN OUR LIVE WORKSHOP Wednesday 15th @ 830pm EST
SAVE YOUR SPOT!
You can also save your spot by sending $30 via PayPal(naiymafit@gmail.com), Venmo(Naiymafit@gmail.com)cash app ($naiymafit). In the message state name and email :)
In this episode of the Bikini Diaries podcast you will get the inside scoop of all things tan.
Have you ever wondered why Competitors tan to begin with? Whens the best time to exfoliate? or things to avoid so you don't screw up your tan?
Then lets learn from the expert herself Elysa Weissbaum. Elysa has worked for proton for 3 years. She is the brand coordinator, handling many tasks within the company such as customer service, educational content, logistics, trade shows and many more. She began her career with a love for education, but after landing a job with Pro Tan, she found her true passion.
Follow Elysa Weissbaum
@elysaweissbaum
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
As a bodybuilder, you probably have never thought your mentality plays a huge role in achieving the outcome you're chasing after. Yes, it does. Your mental capacity and power to think positively is crucial and necessary as is your prep. So if you struggle to maintain a positive mindset, this episode will teach you how to do that.
In this episode, Dana shares about having the right mindset in the sport. She couples that with strategies she used on her way up to Nationals. Finally, we dive deep into the power of journaling and meditation to strengthen your mind.
Dana Cannon is a personal trainer and nutrition consultant as well as a posing coach. The 28-year-old, youth strength and conditioning coach, has been competing for the past one year. She got her Pro Card at the NPC National Championships 2019, where she placed 1st in her category. Obtaining her pro card wearing an afro, Dana is recognized as the first woman to do so and has paved the way for other females to be unapologetically themselves.
Takeaways
- There is no path to happiness; happiness is the path
- You can do whatever you want
- There are steps to a process; follow them
- Rejection never kills anybody
- Put yourself out there
- Have the right mindset
- Mindfulness is what gets you there
- Everybody needs something different
- Be your best self
- Your body will do what your mind does first
- Write your goals down, focus on them and make aligned decisions that will get you there
Important Question
[00:06:49] How many years have you been competing?
[00:07:31] When and where did you get your pro card?
[00:11:52] What keeps you motivated?
[00:12:25] Why do you compete?
[00:14:34] What role did athletics play in your life growing up?
[00:16:14] What got you started into bikini competitions?
[00:22:38] Do you ever have doubts?
[00:29:50] What was your prep method like going into nationals?
[00:37:20] How did meditation and journaling impact your prep?
[00:45:24] Could you walk us through what meditation would be like for you?
[00:51:03] What would you journal about and how did that help you in prep?
[01:02:22] Why did you make a decision to wear afro in your pro show and what response did you get from that?
[01:18:07] What's one piece of advice would you give to someone wanting to become a professional in the sport?
Follow and work with Dana:
Personal account: @dee_cannon
Professional account: @Coach_Deeee
dana.shantel@gmail.com
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Low calories, copious amounts of cardio, feeling like just a number, eating disorders, constant binging and not being heard. These are all things that WBFF pro Chanee Momoko experienced after her first show. This lead her on to her own personal journey to coaching herself. While coaching herself she discovered how to count macros and prep in a healthy way.
Chanee Momoko is a Podcast host of the top 30 fitness podcasts “Your Highest Self”. She is a wellness coach, prep coach, and life coach. Chanee recieved her pro card in 2016 in Sacramento, CA. She has dedicated her career to helping females eat normally again especially after shows. She preps her clients in the most holistic way as possible by prioritizing your mental health and personal development with the aftermath of becoming a better person. She has developed methods like the E.A.T method and walking her clients through more processes on how to end the binge cycle. Chanee is an amazing coach to learn from. In this episode she will teach you exactly how to ditch your restrictive mindset, break your habit cycle,and find a balance in your life again.
Takeaways
- Meal plans make you dumber
- Create leaders not followers
- You are not alone
- It’s all about being a role model
- Self love is the foundation of our lives
- Regardless of where you placed, you’re a champion
- The most important relationship you have is the relationship with yourself.
- The world is a reflection of your internal world
- Your journey is your own
[00:06:05] What is your why?
[00:07:53] What was it about competing that made you want to stay?
[00:12:50] What were the 10 food groups that you were eating?
[00:14:05] How was it different coaching yourself?
[00:20:45] What made you want to start coaching others?
[00:28:10] Why did decide to get your life coaching certification?
[00:39:09] What are your thoughts about girls who don’t gain weight post show?
[00:56:23] Why is self love so important?
[01:02:25] Do you see yourself going back to the sport?
Follow and work with Chanee Momoko
https://chaneemomoko.com
@chaneemomoko
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
While everyone's path is different, without a doubt, hard work and determination eventually yield good results regardless of the time it might take you. The work you put in manifests in the results. But more so determination. Determination is key because it fuels you to persist and makes you march ahead with confidence until you accomplish your goals.
In this episode, we are honored to share a conversation with Ariana Brothers. Ariana tells her story from when she began competing a few months ago to where she is today. She also talks about her experience in the sport as a newbie as well as how she didn't work with a big name coach to achieve her goals.
Ariana Brothers is an IFBB Bikini pro and a nutritionist for low-income pregnant women and families. The 24-year-old is one of a kind taking the industry by storm. She already has scooped her pro title after competing for only a few months. Through hard work and determination, Ariana has recorded two overall wins for the two shows she's competed since she began. This includes winning overall at her first-ever show and the NPC Nationals. Ariana is set to do her pro debut at the Border klash. Her goal is to keep soaring high while she learns from her own experiences and others'.
Takeaways
- You miss 100% of the shots you don't take
- Have a clear goal
- Work hard toward your goal
- Keep working hard; never stop
- Stay focused as much as you can
- Your hard work will eventually payoff
- Trust your coach
- Always listen to your body
- Stay motivated.
- Don't let anything discourage you.
- Have the right mindset
Important Questions
[00:05:46] How many years have you been competing?
[00:06:09] When and where did you get your pro card?
[00:09:04] Why do you compete?
[00:16:37] What about the sport that attracted you?
[00:18:04] How did you know you're ready to compete?
[00:23:53] How did you pick your coach?
[00:26:24] How did you guys decide on what your first show was going to be?
[00:29:19] Before you started competing, did you have thoughts of becoming a pro?
[00:38:11] What did you do to prepare yourself mentally for the whole process?
[00:53:36] As a newbie, what has been the hardest thing for you?
[01:01:58] How long should a woman wait after pregnancy to train for the show?
[01:03:05] How long after the show should a woman wait to try to get pregnant?
[01:04:38] What are some of the goals that you have in the sport?
[01:07:57] What piece of advice would you to someone wanting to become a professional in the sport?
Instagram: @ariananbrothers
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
079: Your Coach is Your Guide But It's Up to YOU to Put In The Work with Sethia Daigle
There's something exceptional about someone who knows and understands how unique they are. When everyone else is doing things a certain way, they take time to understand themselves and instead do things their own way. Whether it's hitting the gym x number of days a week, taking or avoiding certain food, they do what works best for them. Being yourself and doing what works best for you will set you apart and lead you to great success.
In this episode, Sethia joins Bikini Diaries to discuss how being herself has contributed to creating longevity in the sport and how she revamped her stage look from head to toe. She also talks about highly recommended supplements that actually work for you.
Sethia Daigle is an IFBB Bikini Pro, and director of operations at Global Formulas. She formerly served in the military. The 29-year-old has been in the game for the past four years and she earned her Pro Card in Vegas Nationals in 2016. Since she began competing, Sethia has recorded remarkable success including placing 1st in her first National as well as gaining Olympia qualification for 2020. Her goal is to compete in the big shows such as Arnold and New York Pro.
Takeaways
- You give what you get and you get what you give
- Push your limits
- If stuff is not lining up, hold off on competing until you can focus
- You also need a mental break
- Have a mind of your own
- Listen to your body to know what it needs or don't need
- Make sure you're happy when doing the sport
- Don't let anybody make you do something you don't want to do
Important Questions
[00:03:01] How many years have you been competing?
[00:03:08] When and where did you get your pro card?
[00:06:27] Who is a typical competitor and why are you different?
[00:10:07] How did you get started in competing?
[00:23:54] How was the response when you changed your hair color?
[00:24:35] What did the judges say about you changing your hair color?
[00:25:27] What was the process of changing your suit color after you changed your hair color?
[00:32:57] Can you compete if you're in the active-duty military?
[00:34:00] Do you have any tips for females who are in the military and who are competing?
[00:43:11] Now that you're in the supplement industry, do you feel as though the supplement industry is glorified?
[00:44:31] What are your favorite supplements?
[00:52:39] Do you follow a meal plan at all?
[00:56:51] Do you feel as though there's such a science behind getting stage-lean?
[01:01:38] What are your goals moving forward?
[01:06:20] What piece of advice would you give to someone wanting to become a professional in this sport?
Instagram: @sethia_ifbbpro
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Nothing Happens When You Turn Pro
In this mini episode I talk about how you should not let chasing a pro card run your life. I encourage everyone to start being great before they turn pro instead of waiting for validation from the outside world.
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Getting breast implants can transform a woman's life for the better. But in the recent past, there have been many reported cases of women who got breast implants and later got very ill. Breast Implant Illness (BII) is a phrase used to describe and identify a wide range of symptoms such as (to mention but a few) headaches, fatigue, anxiety, chronic pain that women suffer as a result of the implants. While there is still a debate on whether or not breast implants can result to BII, it's important that we have this discussion.
In this episode, Tawna shares her experience with breast implants illness, the symptom she suffered, and the steps she took to discover that the implants were the cause of all her illness.
Tawna Eubanks is an IFBB Bikini Pro, an online coach, and a posing coach. Together with her husband, they own Hidden Gym located in Allen, Texas. The energetic and positive Tawna began competing since the early days of Bikini competition and has recorded remarkable success in the sport over the years. Not only has she competed in the most popular stages, but she has also competed several times in the Olympia. Tawna is very passionate about health and fitness and she works so hard to inspire others in a positive way.
Takeaways
- Success is to be doing what you love
- Be authentic to yourself
- Be dedicated
- It's the dedication that keeps you going
- Everybody is different
- Keep your eyes open
- Research and be aware
- Have a coach or somebody that you work with well
Important Questions
[00:07:25] How many years have you been competing?
[00:10:40] What keeps you motivated?
[00:13:55] Why do you compete?
[00:18:53] What made you want to start competing?
[00:23:48] How did you conclude that it was time to take a break from competing?
[00:33:09] What did you do to change your mind set during the two years that you took time off?
[00:37:56] Why did you want to go back to competing?
[00:41:59] What happened after the Olympia that you got sick?
[00:59:36] When you had your breast explanted, did insurance cover that or did you have to pay from pocket?
[01:14:46] What would you say about your overall health now since the explant?
[01:17:54] How long was the recovery?
[01:26:59] What one piece of advice would you give to someone wanting to become a professional sport?
YouTube Breast Implant Update Video
https://youtu.be/iagnMdzTgU0
Website: tawnaeubanks.com
Instagram: @tawnaeubanksmccoy
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
As far as Bikini goes, some women see age as a hindrance to pursuing their dream and breaking records in the sport. On the contrary, aging can be an opportunity to get fitter and stronger than ever before. As a mature athlete, you may have an older face, but not old muscles. Building those muscles can yield both psychological and physical benefits, which you actually need in your reserve for later days.
On today's episode of the Bikini Diaries Podcast, we speak with Camile Petriat. In our conversation, we talk about the perks of being a mature athlete, what kind of a look the industry is looking for, and methods and strategies for having longevity in the sport.
Camile Periat is a retired dental hygienist, personal trainer, business owner. The IFBB Bikini Pro turned pro within two months on her third show. Through her consistency and positive attitude, she has accumulated 6 overall wins including Golden State 2019 where she recently defended her championship. The amazing, beautiful, fun 40-year-old mother is currently prepping for the 2020 Bikini Olympia competition. Camile, together with her fiancé Chris Ellis, owns Santa Cruz Power Fitness, where they help people achieve their health and fitness goals.
Takeaways
- Those who dare to fail miserably can achieve greatly
- Be consistent
- Take judges' criticism positively
- Work hard; we're all working towards the same goal
- Prioritize the important things
- Be patient
- Do not get so fixated on placing or getting a pro card; take every show for what it is
- Never forget who you are, your purpose, and your journey
- Remember that it takes time to achieve certain goals
- Enjoy the whole process
Important Questions
[00:03:14] How many years have you been competing?
[00:03:26] When and where did you get your pro card?
[00:06:33] Why do you compete?
[00:09:01] What were you doing before competing and what made you want to start competing?
[00:11:59] Were you overnight success or did it take you time to get to the top?
[00:21:47] Is it true that the industry is always looking for a younger look?
[00:24:23] Once you compete in the Masters category, can you win in the open category?
[00:30:28] What methods and strategies do you have for having longevity in the sport?
[00:33:02] What are some of the business opportunities that have come your way since you began competing?
[00:37:26] Having your fiancé as a business partner, how do you separate your love relationship from business relationship?
[00:40:00] What setbacks have you gone through as a competitor?
[00:44:12] How do you find balance competing and business and being a mother?
[00:51:15] Could you give us some of the advantages that you have being around your age?
[00:54:04] What are your goals for 2020?
[00:56:27] What piece of advice would you give to someone wanting to become a professional in the sport?
Instagram: @camile_periat
Website:www.santacruzpowerfitness.com
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
How I Battled Crohn's Disease Right After My Pro Debut
Every competitor desires to stay healthy and never fall ill. In fact, in our daily routine, we all do everything possible to facilitate a healthy lifestyle and keep diseases at bay. Unfortunately, with all the effort, sometimes life presents challenges that are beyond us, posing a threat to this very sport that we cherish. This is not to scare you but to help you prioritize your health as well as encourage you, should you be facing a similar health challenge. Because you should never suffer in silence.
Today we are sharing our conversation with Shelby Pierce. She gets to share how she fell ill with Crohn's disease shortly after she turned pro forcing her to stop competing, how the illness affected her emotionally as well as how she got back on stage again.
Shelby Pierce is an IFBB Bikini pro and a coach with Body Fusion, working with competitors and lifestyle clients. Shelby has been competing for almost four years and she earned her pro card at the 2017 IFBB North American Championships. Shelby is a perfect example of a courageous fighter who has just bounced back on stage after a long hiatus from battling Crohn's disease. She hopes to help more girls reach their dreams in the sport.
Takeaways
- Surround yourself with the right people
- Be focused
- You're not alone
- Take the time make sure your health is in a good place
- Don't do this if your health isn't where it should be
- Stay positive
- Find the other way
- Don't be hesitant to reach out
- Take your time; the stage is always there
- There's not a one size fits all; find what best works for you
- Take in every single moment of the journey
- Work hard and stay very consistent
- Do not give up; keep working towards it
Important Questions
[00:04:45] How many years have you been competing?
[00:04:53] When and where did you get your pro card?
[00:08:54] What got you into competing?
[00:10:33] When was it that you knew that you wanted to turn pro?
[00:11:40] What happened after your pro debut?
[00:12:47] Could you tell us what is Crohn's disease?
[00:16:57] How did your diet and exercise change after you were diagnosed?
[00:18:52] During this time, did you ever think that you were going to be able to compete again?
[00:19:15] How did this affect you emotionally?
[00:21:23] What are some steps you took to turn everything right side up?
[00:22:35] What advice would you give to someone dealing with the same disease in the sport?
[00:23:54] What was your offseason transition like?
[00:31:42] How is prep now different from before?
[00:35:11] What is your mission as a coach?
[00:36:20] What are your goals moving forward?
[00:39:22] What piece of advice would you give to someone wanting to become a professional in the sport?
Instagram: @shelbypiercefit
LetsGetChecked trylgc.com/bikini use code Bikin20 for 20% off your test!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
How She Turned Her Poor Unhealthy Preps Into Healthy Ones with
Prepping for a contest is one of the most gratifying and thrilling moments for a bodybuilder. However, if not done properly it cannot only be challenging but can result in major health issues. While prepping, you should not only be fixated to the idea of winning a competition, rather you should also pay attention to your health both now and in the future. It is, therefore, imperative that you go about your prep in a healthy way to eliminate any probable health risk associated with unhealthy prepping. Carla Garthwaite helps us with important tips on how to train healthily.
Carla Garthwaite is a Bikini posing coach and a personal trainer. Besides, she is also a professional stage makeup artist and hairstylist for the competitors. The IFBB bikini professional has been competing since 2015 and has registered admirable success in the various competition that she has participated in. Carla earned her pro card at the 2018 NPC Junior USA Championships where she got the 1st call out. As a tattooed bikini pro, her goal is to step on the Olympia stage and prove that it is possible to have a tattooed bikini competitor in the Olympia stage.
In today's episode, Carla opens up about serious health issues she developed in the past due to unhealthy prepping. She will shares what she did change the health-threatening path that she was going down. Finally, she share tips on how you know it's time to change your coach.
Let's go!
Takeaways
- Be realistic and have realistic expectations
- Always strive to become better
- Be who you are
- Make sure that your look is feminized quite a bit
- A pro is more than just your physique; it's being professional on and off the stage
- Find a coach that has your best interest at heart
- Do what's best for you
- Want to be better for you, not to beat anybody else
Important Questions
[00:06:14] When and where did you get your pro card?
[00:06:22] How many years have you been competing?
[00:09:42] What keeps you motivated?
[00:10:56] Why do you compete?
[00:14:26] How did you get started in competing?
[00:17:39] What was it about being a professional bikini competitor that sparked your interest?
[00:22:28] Who would you say is a typical bikini competitor and how are you a little bit different?
[00:34:06] What did you do to maintain your physique?
[00:39:11] How were you able to take care of your health throughout the entire process?
[00:44:40] Could you share anything about the health issue that came up?
[00:50:38] Was there something that happened where you were just like, "Okay, I need to change something about my health?"
[00:58:31] Do you have any fear going into your offseason since you've been in prep like forever?
[01:02:35] What are your goals for this year and for the sport in general?
[01:06:43] What's one piece of advice would give to someone wanting to become a professional in the sport?
Instagram: @garthwaitefit
Glam page: @glam_by_carla
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
What Should My Post Show Weight Goals Be?
In this episode we will discuss healthy ways to approach your offseason when it comes to the gaining weight part. Is staying within 5lbs of stage weight healthy?? Lets find out what I think about this topic and tips I share.
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
A Balance Between Family Life and Competing
Balancing between family, love life and career is a topic that continues to be addressed over and over again. Amidst chasing dreams and success, families are facing more and more challenges that come about lack of balance in our professional life and family life. More often than not, people concentrate so much on their career to a point of neglecting their families–which eventually end up ruining their career which they so much desired. For that reason, it's not only necessary but critical to manage and balance the multiple commitments in our schedules. As we all know, competing takes a bit of time but that should not be an excuse for abandoning our families. So, how do you strike a balance between your family and competing? Let's find out with Denby Cogert.
Denby Cogert is an IFBB Bikini Pro, physical therapist, acute caregiver, a mom of three and a wife. She got my pro card in 2008 at Pittsburgh Masters Nationals. The 46-year-old has had a successful experience in the sport which has led to her placing quite well throughout the four years she has been competing. Denby has an intense enthusiasm for her family, and she believes families come first, should be protected and cared for. Her goal is to remain in the sport as long as she can enjoy it.
In this episode, Denby talks about balancing family life, love life while in prep. We also dive deep into exactly how we manage it and make it all work out. In addition, we discuss what qualities make up a really good coach. Stick around because this is going to be one episode that you'll absolutely adore.
Let's dive in.
Takeaways
- Don't quit
- Determination is huge to be successful in anything
- When you challenge yourself, there's so much growth
- Do it at the right time
- Be the best product of yourself
- Trust your coach
- Prioritize what's important
- You have to work really hard if you want to accomplish a goal
- If someone's judging you, it's because they feel threatened or don't understand
- Find a coach that is knowledgeable and knows what they're doing
- Have the right mindset
- Be patient
- Be kind to yourself
- Don't give up because your time will come if it's meant to be
Important Questions
[00:05:19] How many years have you been competing?
[00:05:26] When and where did you get your pro card?
[00:13:31] Why do you think you only did one show every year?
[00:20:41] What is it like to be with someone who has the same health goals as you?
[00:24:04] If someone wanted to meet someone with similar interests, in health and fitness, where do you think they can go to find that person?
[00:26:13] What do you think are the most important factors to have in a relationship in order to compete and have a healthy relationship at the same time?
[00:28:09] Has there ever been a time where you have found yourself choosing competing over your husband?
[00:31:06] What kind of example do you set for your children as a professional athlete?
[00:33:59] Have you ever been judged for being a competitor because you're a mom of three?
[00:47:54] What do you think are the most important aspects your coach must have?
[00:49:46] What should a competitor expect from a coach?
[00:51:11] How often do you think your coach should be talking to you?
[00:56:34] What are your goals for the sport in general?
[01:00:46] What's one piece of advice would you give to someone wanting to become a professional in the sport?
Instagram: @denbyc_ifbbpro
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Finding Passion
Finding passions is not a new topic. But it's a difficult one. When asked, most people cannot point to a single thing as their passion. However, this should not worry you. There's nothing wrong with you and maybe there's nothing you're doing wrong. Some people discover their passion earlier in life than others. And that's okay. Each one of us is walking a unique path. So, at whichever point in your life you find your passion, quickly abandon the routine that leaves you unfulfilled and bored to enjoy life while exercising your passions. Just like Saroj is about to share how she found her passion and how she's exercising it.
Saroj Corr is an IFBB Bikini Pro and a mom of three. For work, Saroj is in transaction management for commercial real estate. The 55-year-old begun her competition career in 2015 when she was 49, and she outstandingly got the 1st call out in her first show ever. She earned her Pro Card at Masters Nationals 2018. Saroj embodies what the sport means to her as well as what it means to be a pro. She uses the fitness platform to inspire lives through this extraordinary gift she is blessed with. Saroj is also in the process of authoring a book, to which she'll announce further details once the book is out.
In today's episode, it's all about finding passion. Saroj talks about how she hurt herself and lost all sight of her life and how she was able to find something that she was completely passionate about that turned her life around. She also shares with us so many amazing things about her story, her background, how she was raised, and how that enhances her life and her fitness career.
Let's go!
Takeaways
- Your reality is a reflection of your strongest belief
- If you believe in something strong enough, you make that a reality
- Stay in your lane and focus
- You can do this
- You gotta have attainable goals
- Every day you improve yourself in every competition, you improve
- Forgiveness is truly a gift to yourself
- Don't compare yourself
- Before joining the sport, do thorough research to understand what you're getting into
Important questions
[00:11:58] How many years have you been competing?
[00:12:06] When and where did you get your pro card?
[00:21:06] What is your why behind competing?
[00:30:49] How did your nutrition change once you started competing?
[00:34:03] What made you decide to compete?
[00:36:20] Did you ever have thoughts of doubt being that you were around 50 years old?
[00:42:30] What are some of the major setbacks you encountered while getting started?
[00:49:11] What recommendations could give to ladies who are also trying to get nice, bigger, and fuller glutes?
[00:51:21] Are there any supplements that you could recommend or anything that has really helped you?
[01:00:26] Why do you think everyone needs to read your book?
[01:02:07] What would you say was the greatest lesson you have ever learned in your life?
[01:03:12] What does it mean to truly forgive yourself?
[01:11:01] What's one piece of advice would give to someone wanting to become a professional in the sport?
Saroj Corr
Instagram:@championwoman
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
The Power of Performance Enhancing Drugs (PEDs)
Today we will focus on a topic that is yet to be discussed on the Bikini Diaries podcast - PEDs, and in particular, SARMs. If these acronyms sound new to you, PED stands for Performance Enhancing Drugs and SARMs stands for Selective Androgen Receptor Modulators. Without getting too technical on these terms, the purpose of using performance-enhancing drugs is to help shed fat and build muscle faster than you would naturally. The use of performance-enhancing drugs in the bodybuilding world is increasingly on the rise, and many athletes opt to use them for various reasons.
Before engaging in any of these drugs, it's important to take time and research about the potential health risks and benefits. If the risks outweigh the benefits, the benefits may not be worth the risk. You will agree with me that nothing better than hearing from someone with firsthand experience with using these enhancements. That's why Hana DeVore is in the house to help us understand these terms better as well as share her experience using them.
Hana DeVore is a skilled coach, athlete, and IFBB Bikini Pro. She currently works as an E-commerce Marketing Manager at Rich Products Corporation. Hana earned her Pro Card at the NPC National Championship in 2015. Before taking a hiatus from the sport in 2016, she had successfully competed for two and a half years. The accomplished Bikini Pro is set to make her comeback in October 19 at the San Antonio Classic. Hana's short term goal for the sport is to place 1st while her ultimate goal is to compete in the Olympia.
In this episode, we will discuss in-depth about PEDs, performance enhancement drugs. In particular, we will be talking about SARMs. Hana will help us understand what PEDs are, what effects they can have on your body, and her experience with using them. She will also be answering some of your questions regarding PEDs. Additionally, she will shares with us her story about why she took a three-year hiatus from the stage.
Takeaways
- The more you do it, the more you do it
- Surround yourself with the right people
- Do your research before using PED
- Always consult your doctor when not sure
- Have your coach explain everything - including the good and the bad
- You're not indebted to your coach, ask them questions
- Work with what works best for you
- Always listen to your body
- When you think that something's a little bit off, investigate it
Important Questions
[00:03:15] How many years have you been competing?
[00:03:31] When and where did you get your pro card?
[00:06:25] Why do you compete?
[00:14:49] What made you decide to take a break?
[00:27:01] How many years did you compete naturally?
[00:31:19] What exactly is Ostarine and what is it normally used for in the bodybuilding space?
[00:34:17] What is Anavar and what is it used for?
[00:35:31] What were some of the side effects that you experienced?
[00:45:46] What percentage of girls do you think is using some kind of performance enhancements?
[00:48:17] When girls are taking PEDs, is there differences in their voice, body hair, mood swings?
[00:50:36] When you're on the Mirena or IUD, does that have any effect on the effectiveness of PED?
[00:52:41] Did you ever feel a difference when you were in the gym?
[00:53:18] Were you ever afraid of the risks before you started trying PED?
[00:55:43] What advice would you give to the athletes being told by their coaches to use them?
[00:58:45] As far as everything you've heard about PEDs and SARMs, is there any of them you would say are safe?
[01:03:38] What exactly are your goals in the sport?
[01:10:42] What piece of advice would you give to someone wanting to become a professional sport?
Instagram: @hana_devore
LetsGetChecked trylgc.com/bikini use code Bikin20 for 20% off your test!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Was It By Chance Or Is This My Destiny?
Meaningful and strong relationships take time and effort to build. If left unseasoned, cultivated, and taken care of, a relationship can go crumbling in a blink. While you may be talented and smart as an athlete, it's unlikely you will succeed without building great relationships with others - especially your loved ones and the people helping you prepare in the sport. By developing powerful relationships with others, you will be more successful, feel more supported and be more connected. So how do you build and maintain such positive relationships? Let's find out with Daraja Hill.
Daraja Hill is an IFBB Bikini Pro and a licensed athletic trainer. Competing for a little over a year, Daraja is taking the industry by storm. After winning overall at 2019 NPC North American Championships, she went ahead to win her pro debut, and then a week later, she beat some of the top Olympians including 3x Miss Bikini Olympia champion. The 24-year-old has made commendable progress in a very short of spun of time, making her one of the fast-rising athletes to watch. Her goal is not only to contend in the Olympia but to be the first African-American Olympia.
In this episode, we have deep conversations about her future, her relationship with her coach and her relationship with her spouse. She will additionally give us tips on how to have a functioning relationship while you're competing. This is one episode you don't want to miss. Without further ado, let's dive in.
Takeaways
- Adhere to your plan
- Enhance communication in your relationships
- Don't be so hard on yourself
- Keep going
- Be yourself
- Be consistent
- Focus on your won journey
- Enjoy and embrace your journey
- Don't compare yourself
Important Question
[00:05:34] How many years have you been competing?
[00:05:49] When and where did you get your pro card?
[00:09:04] Why do you compete?
[00:14:39] How did you get started in Bikini?
[00:19:02] Did you have a coach when you did your first show?
[00:22:58] What strategy did you take with your coach when you started working together?
[00:28:45] What kind of response did you get after you won your show?
[00:34:24] What made you want to do the show after you won your pro debut?
[00:36:04] What was the response after winning against 3x Miss Bikini Olympia?
[00:37:22] How exactly is your relationship with your spouse at home?
[00:39:48] Can you give any tips on how to have a functioning relationship while competing?
[00:46:06] How many days a week did you train and for how long did you train?
[00:50:26] What are your goals moving forward?
[00:53:50] What kind of opportunities have come your way since you've turned pro?
[00:57:08] What piece of advice would you give to someone wanting to become a professional in the sport?
Follow and Support Daraja
Instagram: @darajahillfit
Core Nutritionals: Code DARAJA Angel Competition Bikinis: Code DARAJA ----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
How Changing Your Lifestyle Changes Your Health
How many time have you attended a motivational talk, read an inspirational book, a life-changing article and vowed to take action, do things differently or change.... but then you didn't? How much time do you spend thinking but not doing? Sometimes even in your shortcomings, all you have to do is take action. Without taking action, it won't happen and you won't see the result. Your journey to improving whatever sphere of your life that need a boost starts with taking action. Embracing an action-oriented life will make you increasingly productive, improve your mental health, and will propel you towards achieving your dreams. Let's hang out with Lauren Jacobson for tips on how to take action in your life.
Lauren is an IFBB Bikini Pro, a wife, a mom, and a personal trainer. The 46-year-old has been competing for the past years. Through hard work and consistency, Lauren earned her pro card last at Masters Nationals Championship in Pittsburgh. Lauren is a homemaker and she puts her family first before anything else. She believes in taking control of your own life and taking action to achieve whatever it is you want to achieve. Her goal for the sport is to have a more prestigious experience like other pros.
This episode is all about inspiring you to take action in your life despite your shortcomings. Lauren will share with us how finding health and fitness eliminated her autoimmune disease. She also shares in-depth detail about the habit she changed and the method she took to help her get through this disease.
Let's go!
Takeaways
- Stay on your own path
- With consistency, you will accomplish anything you want
- Make sure you have everything balanced
- Take care of your family - it was there before competing and will be there after competing
- Don't let anything stop you
- You have to have the drive and motivation to succeed
- Do your best every single day
- Your mind has to be in line with the rest of your body
- Be focused on your goals
- You have to have a really healthy relationship with food to do this sport
- Take control over yourself
- Anyone can do what they want to do - they just have to do it
- Get a good coach
Important questions
[00:05:25] How many years have you been competing?
[00:05:44] When and where did you get your pro card?
[00:08:49] Why do you compete?
[00:11:20] How did you get started in Bikini?
[00:12:39] What is an autoimmune disease, and what kind did you particularly have?
[00:14:59] What were some of the methods do you think helped you heal yourself?
[00:19:22] What do you do to prep your mind so that some of these things don't hold you back?
[00:21:06] Why do you think it took you so long to turn pro?
[00:21:44] What strategies did you use to put on the muscle that you needed??
[00:25:07] Which shows can you go to to get your pro card in the Masters category?
[00:26:48] How exactly do you prioritize your family life and around competing?
[00:28:10] Have you ever found yourself having to pick competing over your family?
[00:34:59] Why do you think it's so important to set realistic goals for yourself?
[00:36:37] Do you recommend ladies in your age to compete?
[00:37:16] What are your goals in the sport?
[00:48:47] What one piece of advice would you give to someone wanting to become a professional in the sport?
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Shop the "I am" Collection myaffirmationfitwear.com
Use code bikinidiaries for 10% off your order
Advice From The Queen of Macros Counting
If you are in the athletics world, odds are the word 'macro' is not new to you. It's actually not new to most people. What's unfamiliar and mysterious is the term "counting macros." Most people don't know how to go about tracking calories and the type of food they eat so as to achieve certain calories and macronutrients goals. While counting macro is fairly simple, it can be a challenging task, especially for beginners. But not after you listen to this episode because Beth Hall is here to unpack 'counting macros' for us.
Beth Hall is a mom, a wife and a coach with Team Boss Bodies. Beth began competing in 2013 and won 1st place in her first-ever show. Through perseverance and dedication, she earned her pro card in 2016 at the Miami Nationals. As a result of her extraordinary enthusiasm for living a fit and healthy lifestyle, Beth delights in helping others do the same. She enjoy teaching her clients balance and helping them meet their goals while enjoying the process. Beth believes that you can achieve anything you want as long you work hard enough for it. Her goal is to ultimately make in the Olympia stage.
In this episode, Beth talks to us about how to count macro, what's the best way to start, and where you should begin. She also shares tips and hacks on how to conquer the macro game. Finally, she shares some tools that you can use to track macros.
Let's dive in.
Takeaways
- Where there's a will, there's a way
- If you want it bad enough, you will get it - you just have to work hard for it
- This is a lifestyle
- Find your balance
- Enjoy the process
- If you don't enjoy your diet, you're not gonna do it
- Never give up
- Nothing worth having comes easy
Important Questions
[00:06:24] How many years have you been competing?
[00:07:28] When and where did you get your pro card?
[00:11:22] Why do you compete?
[00:27:03] What would you say is the best way to start macros?
[00:28:50] What are some tools that someone can use to learn macros?
[00:32:33] What are some cons to macros approach?
[00:48:50] What do you think holds people back from doing the prep?
[00:54:44] How exactly are you prioritizing your nutrition timing?
[00:57:38] When did you know it was time to take a break?
[00:59:36] What made you want to coach for Team Boss Bodies?
[01:00:46] How exactly do you introduce your clients into macros?
[01:02:30] What do you think is about you and your coaching methods that make girls want to stick with you?
[01:04:17] What do you think has been the best part about working and being a part of Team Boss Bodies?
[01:06:19] What is your overall goal?
[01:08:38] What piece of advice would you give to someone wanting to become a professional in the sport
Instagram: @bethhallfit
Website: teambossbodies.com
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Shop My Affirmation: myaffirmationfitwear.com
Champions Lose More Than They Win
My true guess is that every girl's anticipation and ambition in this sport is to have as many highs. And if possible, have zero lows. Unfortunately, you're likely to encounter obstacles along the way and therefore that will not always be the case. You certainly will encounter low moments as well as lose sometimes. Having said that, this should not discourage you. You can utilize your failures and obstacles to fuel your highs and wins. Or better still turn them into success. So how do you do that? Let's find out with Adelle Rogers.
Adelle Rogers is a wife and Health and Wellness coordinator for Banner Health. The IFBB Bikini Pro earned her pro card at USA Championships 2017 where she was also named the overall runner up. Her hard work and endurance reflect in her many victories, among them winning the Miss Colorado title. Adelle has been competing since 2016 and she continues to flourish in her career. To fulfill her paramount goal for the sport, she hopes to make it to the Olympia stage in 2020.
In this episode, Adelle dives deep into her many lows in the sport and how those lows contributed to her highs. Additionally, she discusses about how she turned around her quitting thoughts into success. She likewise shares her techniques for staying fairly lean in her offseason and her many strategies for her continual improvement in the sport.
Let's hop in!
Takeaways
- Nothing worth having comes easy
- If you want something bad enough, you must be willing to face the challenges and obstacles
- Keep improving because you can never be perfect
- Take judges' feedback with a grain of salt
- The lows have a purpose; they teach you a lesson of being humble and appreciating the small wins that you get
- Everybody has their time; your time will come
- Know what you're comfortable with
- Manage your time properly
- Find what works for you and what you feel will help you in your lifestyle
- Do not let the loses define you
- Find something that fuels your side of competing
- There's a purpose for the lows and a purpose for the highs
Important Questions
[00:07:04] How many years have you been competing?
[00:07:15] When and where did you get your pro card?
[00:10:10] What keeps you motivated?
[00:11:44] Why do you compete?
[00:39:35] You mentioned that you felt like quitting. How often do you feel that way?
[00:46:42] How do you measure your progress and how do you keep yourself sane through it all?
[00:52:01] How are you able to still have your full-time job, go to school, and then at the same time, not have competing consume you?
[01:01:40] Do you keep cardio in your offseason?
[01:06:18] When you're going into your off-seasons, what are your methods for putting on the muscle mass?
[01:11:20] What exactly do you do to help lean out your lower body?
[01:20:52] What are your goals moving forward in the sport?
[01:29:32] what piece of advice could give to someone wanting to become professional in the sport?
Instagram: @adelle_louann
Facebook: Adelle Rogers
LetsGetChecked trylgc.com/bikini use code Bikin20 for 20% off your test!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
"I am Collection" myaffirmationfitwear.com
Overcoming Competition Rebound
Getting comfortable in your own skin is something you should always embrace even as you progress towards your ideal weight. While this is the mindset we all should grasp, many women beat themselves up for not looking a certain way. This not only leaves them depressed but makes them feel futile instead of being positive and working towards their ideal weight. As long as you're in this sport, gaining or losing weight is something you will deal with at some point. It is therefore imperative to pay attention to your body so that you know how to navigate when such occasions call. To assist us with tips on the best way to get comfortable in our own skin is Shannon Perez.
Shannon Perez is an IFBB Bikini Pro and Administrative Assistant for an aerospace company. The Boss Bodies pro earned her pro card within one year of competing at the 2018 NPC USA Championships. Overall, Shannon has only been competing for two years and has continued to record constant progress. She is passionate about inspiring people to unapologetically be who they are and love themselves. Her definitive goal for the sport is to contend in the Olympia.
In this episode, we do a deep dive on the process of gaining and losing the weight in your offseason. Shannon also shares amazing tips on the best way to lose weight in your offseason and getting comfortable inside of your own skin through the entire process. We also chat in detail about her rebound and how she was able to overcome this process. Finally, she talks about her difficult upbringing and how she was able to prove people wrong and create a better life for herself.
Let's get right into it!
Takeaways
- Wanting to be someone else is a waste of the person that you are
- Be authentically you
- Strive to be the best
- Learn to love yourself
- The scale mentally screws you, do away with it
- Your body needs to trust you again
- Without the struggles, there would never be triumphs
- Don't compare your life with other people's
- Pay attention to anything going on in the national stage
- Don't rush to the national stage
- Stay humble
- Go into it with a game plan
Important Questions
[00:09:01] How many years have you been competing?
[00:09:24] When and where did you get your pro card?
[00:11:36] What keeps you motivated?
[00:13:09] Why do you compete?
[00:30:10] Why did you have fear of gaining the weight back?
[00:32:39] In what ways do you think we can change our outlook about the whole weight thing?
[00:37:26] What do you feel contributed to the rebound you had?
[00:41:25] Do you feel like your fear of gaining the weight contributed to you gaining the weight?
[00:47:09] How were you able to change your perception of weight gain?
[00:51:27] How long did it take for the weight to slowly start coming off?
[01:01:08] Why do you think it's so hard for people to find motivation in their own lives now that social media is around?
[01:07:16] Why did you join Team Boss Bodies?
[01:12:00] What are your goals for 2020?
[01:15:40] What piece of advice would you give to someone wanting to become a professional in the sport?
Instagram: @shannonnperez
LetsGetChecked trylgc.com/bikini use code Bikin20 for 20% off your test!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Shop The "I am" Collection ! myaffirmationfitwear.com
The Real Reason You Should Never Give Up
Sometimes in your preps, you work twice as hard to achieve an outstanding physique that will set you apart from the rest of the competitors. But even then, you step on stage only to be told by the judges that you need to put on muscle. This should neither discourage you nor should you take it personally. There a way around this challenge, and Alexandria will be telling us how.
Alexandria Ross is an IFBB Bikini Pro and Lifestyle Coach and Online Program Director for Pro Physiques. Alexandria also works with Whitney Jones as a weight loss coach. The former marathon runner kicked off her Bikini competition career in 2013 and competed in her first-ever show in 2014 at the NPC. Through hard work, patience, and consistency Alexandria earned her pro card at 2018 NPC National Championships where she also scooped the Overall Bikini Champion title. Her grand Bikini goal of competing in the Olympia is about to come true in the 2019 Olympia where she will be participating. She intends to help people find balance in prep.
In this episode, Alexandria shares some tips on how to put on muscle, compete back to back and how to appear larger onstage. She also unravels her lengthy journey to earning her pro card. Finally, she shares with us how to maintain your physique for a long time.
Let’s go!
Takeaways
What is for you will not pass you
It'll happen when it happens
Don't let not getting what you want affect how you feel about the sport
Have confidence and believe in yourself
Appreciate where you're at and have fun with it
Find the balance in prep
Stay true to yourself
Find the silver lining in every show
Do not set a timeline
There's always something you can gain
Important Questions
[00:08:59] How many years have you been competing?
[00:09:13] When and where did you get your pro card?
[00:12:36] Why do you compete?
[00:18:29] How did you get into competing?
[00:20:59] Do you think making a timeline for yourself is beneficial in the sport?
[00:26:58] What made you keep going?
[00:34:31] What were the most effective measures you took that made a difference in your physique to become more competitive?
[00:36:52] What were your other methods for putting on muscle?
[00:39:56] How long do you recommend your offseason to be?
[00:48:11] How are you able to maintain your physique for so long?
[00:51:16] What were some of the setbacks you had competing so frequently?
[00:55:07] Could you share with us some of the strategies that help you get a little bigger on stage?
[01:00:98] What are your goals in the sport in general?
[01:05:09] Do you have any mentors in the sport?
[01:12:48] What piece of advice would you give to someone wanting to become a professional in the sport?
Instagram: @alexandriaros_
@theprophysiques
Website: www.theprophysiques.com
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Perfecting Your Skills and Competing with Integrity
Fitness is not just about physical activity and regular exercise. There is more to it. When you think about personal fitness, you have to figure out your workout and exercises routines, health, and nutrition, meals plan...name it. While we all want to experience a smooth fitness journey, it can get quite bumpy if you're doing it wrong and don't have a proper plan in place. So how do you improve your fitness journey to promote your health and wellbeing? Let's find out with Casey Torres.
Casey is an IFBB Bikini Pro, a Certified Personal Trainer, fitness and nutrition specialist, and founder of Team Casey. An outstanding detail about her is that she is a coach and a competitor. Since she begun competition in 2013, she has recorded a remarkable degree of consistency and has achieved a lot during that time. She is 3x Bikini Olympian and holds 4th position for 2017 Bikini Olympia and 2018 3rd position for the Arnold Classic Bikini International. In her six 6 years Bikini bodybuilding and competing experience, Casey has had numerous triumphs including 2 pro-wins. Casey prides in helping other girls achieve their Bikini goals.
On this episode, Casey share tips on how to improve your fitness journey. We also chat about how she shifted from having a coach to coaching herself and how she is able to coach and compete at the same time.
Let’s dive in!
Takeaways
- If it was easy, everyone would do it
- Functioning and working with integrity and honesty is important to your success
- Don't make changes based on emotion, think logically at all times
- Sometimes you might have to take a couple of steps back before you can take a step forward
- Look at things like opportunities rather than stressors
- Your passion should wake you up every day, if not before your alarm
- Being a professional is being able to accept placements and moving forward
- Know when to do something and when not to do something
- No matter what happens, you still have to show up
- The moment you feel like you want to give up you gotta keep pushing
Important Questions
[00:06:23] How many years have you been competing?
[00:07:27] What keeps you motivated?
[00:10:40] How did you get started on your fitness journey?
[00:15:25] What was it like switching from a coach to training yourself?
[00:16:56] What were some of the obstacles that you faced making the shift?
[00:17:45] What are some tips that you could share with girls who coach or want to coach themselves?
[00:18:19] What are some of your methods for coaching yourself?
[00:21:55] How do you nurture here mentality?
[00:22:47] How do you channel your stress?
[00:25:27] How are you able to coach and compete at the same time?
[00:32:26] How do you maintain consistency within your brand?
[00:35:42] What do you think sets professionals apart from amateurs?
[00:40:36] Have you ever experienced a plateau yourself? And if so, how do you break past your plateaus?
[00:48:03] What are your thoughts about the Olympia qualification system?
[00:53:41] What's one piece of advice that you could give to someone wanting to become a professional in the sport?
Casey Torres (Samsel)
Website: officialteamcasey.com
Instagram:@caseysamsel_bikini
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Mental Health and The Cure To Disordered Thinking
With mental health conditions on the rise today, mental health is a topic that cannot be ignored or overlooked. Mental health refers to psychological, emotional and behavioral wellbeing. The state of our mental health informs how we feel, think, and behave. It helps us to establish how we respond to stress, makes decisions and relates to others.
Sometimes the demand that comes about being in this sport can be stressful. Therefore, being aware of the possible triggers of mental health problems is very necessary. If you're facing such mental health challenges, acknowledging the availability of avenues to help you overcome is also very important. To help us learn more about mental health is Carolyn Lee.
Carolyn is an IFFB Bikini Pro and a Clinical Mental Health Counselor. She counsels children and adults who have experienced sexual abuse. Leaping the fruit of her hard work, the 26-year-old recently graduated with a Master's Degree in Clinical Mental Health Counseling. Her Bikini competition journey date back to 2015. Carolyn is a perfect example of "never give up." She participated in four successive competitions wherein she placed 2nd in all four before earning her IFBB pro card in NPC Nationals Miami in 2018. Carolyn delight in helping other girls achieve their Bikini dreams.
In this episode, we will dive deep on mental health. Carolyn shares how human beings dissect thoughts, and how our way of thinking affects both our personal lives and our fitness journeys. We also discuss our mental health in season and offseason, eating disorders, and ways to overcome disordered thinking.
Let's dive in.
Takeaways
- Anything worth having is a little bit painful
- Always find new ways to challenge yourself
- Don't keep quiet, seek help from someone
- Keep going
- If something's not working, and you're struggling, change the way they think about recovery
- Know yourself and what you have to offer
- Stop comparing your previous self with your current self
- Have the right mindset
- Don't be hard on yourself
- Don't take the feedback that you hear from too many people
- Keep on doing what works and only change the necessary things
Important Question
[00:13:09] How many years have you been competing?
[00:14:08] When and where did you get your pro card?
[00:19:12] What keeps you motivated in the sport?
[00:22:16] Why do you compete?
[00:28:37] What got you into mental health?
[00:34:32] Do you feel like the fact that you had such control over the way you ate before made you a stronger competitor?
[00:39:40] What are some basic principles you've learned while obtaining your degree that may pertain to bodybuilding?
[00:43:43] What can we do to strengthen our mentality in our offseason?
[00:59:24] Why didn't you want to jump right into your pro debut after winning your pro card?
[01:00:35] Now that you've had all this time to reflect, what have you discovered about your journey?
[01:01:46] What are some things that you love about being a part of Boss Bodies?
[01:07:42] What's one piece of advice would you give to someone wanting to become a professional in the sport?
Follow Carolyn Lee
Instagram: @caro_the_cat
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
6 Skillsets That Set Pros Apart From Amateurs
Let's switch gears a little bit. Previously all my beautiful guests have either specialized in IFBB Bikini or Figure. Today we focus on a different category - World Beauty Fitness and Fashion (WBFF). Stay tuned for more information about WBFF.
Now, irrespective of the area you specialize in, your goal should be to become better and register growth overtime. This will not only set you apart to become a pro but will help you achieve your fullest potential. But truth be told, growth does not just happen. Possessing the right set of skills is rather crucial in helping you develop professionally in the sport and as a person. So which skills should you aim at developing? Let's find out with Lauren Johnican.
Lauren is a WBFF Pro, US Air Force reservist, and commercial airline pilot. Lauren got her WBFF Pro Card in Sacramento, California and did her first pro show in Montreal, Canada. From the experience she has gained in the WBFF world over the years, she judges at a fitness competition at one of the military bases. Lauren was featured in STRONG Fitness Magazine's Women to Watch category. Her goal is to secure a top 10 spot in her next pro show.
In this episode, Lauren shares insights on what WBFF is, how you can get started in WFBB, as well as how to turn pro in WBFF. Additionally, she shares with us six skillsets she believes sets pros apart from amateur competitors. Guys, trust me, this episode is epic. You don't want to miss anything out.
So stay hooked till the end.
Takeaways
- To see a man beaten not by a better opponent but by himself is a tragedy
- When you are focused and set on your goal and vision, nothing can stop you
- It's not all about getting it perfect the first time around, it's where you can progress
- Establish some good habits to remain consistent
- Capitalize on your daily energy levels
- Have control of your mind and the reactions that you may be feeling
- Ensure to find time for the people who will be in your life for the long haul
- Don't follow your coach blindly, educate yourself before following through
- Having an understanding makes you better aware of what you're going go through
- Anytime you're feeling doubtful or feeling down, do a photoshoot
Important Questions
[00:05:49] How many years have you been competing?
[00:06:11] When and where did you get your pro card?
[00:09:08] Why do you compete?
[00:13:29] How did you get started in WBFF division?
[00:20:08] How do you turn pro in the WBFF?
[00:21:35] Are there specific shows that you have to qualify to get your pro card?
[00:22:50] Are there politics in this organization?
[00:23:17] Do you guys get paid as a professional in the WBFF?
[00:35:27] What are some skills that separate an amateur from a pro competitor?
[00:57:17] How do you navigate feelings of loneliness as a competitor?
[01:02:58] How was your transitioning life mentally when you came off stage?
[01:05:29] How long has it been since you've competed?
[01:10:27] Do you have any goals for when you return on stage?
[01:12:17] What's one piece of advice you'd give to someone wanting to become a professional in the sport?
Follow Lauren
Instagram at @alexis_steelrose
Lauren is a mindset coach for professional women with a fitness goal. Email Lauren for mindset help.
Email: steelrosea@gmail.com
Free Download!!!!!!!
CREATE-A-LIFESTYLE-THAT-INCLUDES-YOU-2.pdf
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
I hope you enjoy this episode! No text needed. listen and be inspired. Thank you for you love and support.
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Supplements At Their Finest with Maureen Blanquisco
Let's talk supplements. Results from CRN 2018 Survey on Dietary Supplements carried out by Ipsos Public Affairs indicates, "The use of dietary supplements among U.S. adults increased ten percent over the past decade." According to the survey, in 2017, 76% of the U.S adults are taking nutritional supplements. While the use of supplements is not new in this sport, this is an opportune time for us to have this conversation.
As you may know, dietary supplements are meant to deliver nutrients that may not be absorbed in sufficient quantities. Such supplements include minerals, vitamins, botanicals, fatty acids, amino acids to mention but a few. For our body to function optimally, each nutrient is required in a certain amount. Our duty is, therefore, to ensure our bodies are absorbing the required quantity of each of those nutrients. Having said that, in the event you decide to supplement your nutrients, it's important to identify effective and legit supplements in the markets. To helps us learn more about dietary supplements is Maureen Blanquisco.
Maureen is a Filipino-born IFBB bikini pro based in Norway. The former kindergarten teacher quit her job to do fitness full time. Over the past three years, Maureen has competed in various platforms such as Oslo Grand Prix, European Championship Junior and more and she placed exemplary well in her respective categories. She won hands down at the Norway Open 2015 and Loaded Cup Germany 2016 where she took the 1st place and won overall. Maureen won her pro card in a strongly competitive 2016 Olympia Amateur San Marino. Her goal next goal is to compete in the Olympia.
In this episode, Maureen shares little secrets about supplements and which ones are effective. We also discuss her methods for finding the right coach and her struggles going through four coaches in one year. Finally, she pumps you with lots of tips from our discussion about her nutrition and training on how to create the perfect bikini body.
Let's dive right in.
Takeaways
- Whatever will be will be
- Don't stress about things that you can't control
- Everything is happening for a reason
- Find a coach who fit your needs and understands you
- Do it right
- Learn to love yourself; you're going through this journey by yourself
- Have a clear goal that you want to achieve
- Follow your schedule
- Do your part
- Not everybody will be nice to you
- Not everybody wants to see you win
- Ascertain what you want from the sport
Important Questions
[00:03:06] How many years have you been competing?
[00:06:21] Why do you compete?
[00:15:07] How was that process like for you transitioning from a teacher into fitness full-time?
[00:16:50] What's the gym culture like in Norway?
[00:23:06] What supplements do you use?
[00:27:28] What do you personally think about the supplement industry?
[00:31:12] How exactly do you go about picking your coach?
[00:48:46] How are you able to get a really good effective training session?
[00:57:06] How are you able to accomplish a more conditioned physique?
[01:01:25] What do you think were the major things that you had to change that morphed your physique and got you winning shows?
[01:02:10] What do you feel is the most important thing to focus on in bikini and why?
[01:04:35] What would you say were the biggest lessons you've learned in your journey?
[01:05:33] What are your future goals in the sport?
[01:10:48] What's a piece of advice could you give to someone wanting to become a professional in the sport?
Instagram: @maureenblanquisco.pro
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Hi! I hope you enjoy this mini episode where I talk to you about where I think my anxiety began, how it effects my preps, and what I do to help myself conquer it.
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Life Before The Big Comeback
You may have heard this enough times but it's worth mentioning. Competing is a race. But you should stick to your own path, and run at your own pace. For this reason, goal setting is critical when deciding to engage in the sport. It's quite important to have an end result specific to what you want to eventually achieve. By setting clearly defined goals, you will never feel as if you're adrift. You will also never get a point where a need to compare yourself with others is necessitated. This simply means when you engage the right gear from the word go, you will have it easy irrespective of the outcome. So how do you define your path? Let's find out with Liz Yisrael.
Liz Yisrael is a Logistics Manager at Target responsible for coordinating the transportation and delivery of goods. The former US Army officer is an IFBB Bikini Pro and earned her pro card at the 2016 NPC Pittsburgh Championship where she was announced the Overall Bikini Winner. As soon as she turned pro, she stepped on the highly competitive Olympia stage where she scooped 11th spot. Competing since 2012, Liz has over six years competing experience under her belt. As a competitor, her goal is to make a comeback on stage after having her baby and win another pro show.
In this episode, Liz tells us a little bit about her pregnancy journey as a competitor. She also will tell us why you should not compare yourself to others. Finally, she shares tips on dealing with pressure and fatigue that comes with competing.
Takeaways
- Nothing worth having comes easily
- Be consistent
- Do your best to be the best that you can
- Everyone has the potential to do well
- Don't compare your journey to someone else's
- Take time off if need be
- Be honest with yourself
- Always sit back and evaluate your progress
- Do what you need to do to reach the level you want to reach
- Don't pressure yourself, competing will always be there
Important Questions
[00:05:17] How many years have you been competing?
[00:08:59] How did you get started into fitness.
[00:11:12] How do you know if this sport is for you?
[00:18:05] How do you deal with fatigue, especially being in the corporate world?
[00:19:49] What sacrifices do you feel that you've made in your fitness journey?
[00:23:23] How do we stop playing the comparison game?
[00:28:22] How did you deal with this pressure?
[00:31:54] How did you feel when you actually became pregnant?
[00:32:46] What did the doctor say about you working out while being pregnant?
[00:39:04] Did you ever feel like you're missing out because you're pregnant?
[00:40:06] How do you have the mindset that you do have now?
[00:42:46] What are your plans for when you conceive?
[00:48:15] Do you feel the sport affects your everyday lifestyle with your spouse, family, and friends?
[00:49:08] What goals do you have for the future?
[00:53:42] What piece of advice would you give to someone wanting to become a professional in the sport?
FOLLOW LIZ
Instagram is @liz.yisrael
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
What The Combination Of Faith, Fitness, and Wellbeing Can Do For Your Life
While you are in the bodybuilding world, you will definitely have your hills and valleys moments. In simple terms, you will not always have it easy. You will be faced with a lot of struggles along the way. As a matter of fact, most people have. But the problem is some people do not know how to respond to such struggles to eventually overcome them. T
The way you respond to those challenging times is what really defines you. When you are able to sail through a difficult moment, not only will you be nourished, you will also experience personal growth. That said, there are various ways that you can employ to successfully deal with a problem or a difficult situation. Among them, stretching further or discontinuing all the same. So when should you employ which method? Let engage Tayler Jordan and find out.
Taylor Jordan is an IFBB Bikini Pro, in-person trainer, online coach, and a business owner. Tyler founded B3 Mentorship Program, a 21-day mentorship program that focuses on transforming from the inside out while integrating faith, fitness, and well-being. Her Bikini competition goes back to 2014 where she did three shows in the NPC and qualified to compete nationally. Tyler claimed her pro card at Junior Nationals in Chicago. This was followed by a series of competition, where she performed exemplary well until she decided to take a break. While she has not been active in the sport since 2017, she is still thriving in the fitness industry. She is currently working towards growing her B3 Mentorship Program to fulfill her dream.
In this episode, Tyler will share with us some of her struggles and how she overcame them. She will also talk about how she discovered intuitive eating, and how everything she's endured during her competing season brought her to where she is today.
Without further ado, let's get into it.
Takeaways
- The muscle of faith does not grow in comfort
- If you want something, you have to work for it
- Change your mindset
- Focus on who we are on the inside
- Create some quality time
- Learn how to choose foods based on what your body needs
- You are not living your life for other people
- Don't pressure yourself
- Keep waking up and doing your best every single day
- Understand what the sport is all about before engaging
Important Questions
[00:07:28] How many years did you compete for?
[00:10:22] What keeps you motivated to stay in fitness?
[00:11:09] What was your why behind competing?
[00:16:42] When did you know that you didn't want to compete anymore?
[00:18:30] Did you ever experience any sort of health complications while you were competing, or as a result of competing?
[00:25:17] How did you change the trajectory of your life?
[00:29:32] For anyone contemplating not competing for a while, where would they start?
[00:34:01] Who exactly is your targeted audience for your mentorship program?
[00:35:36] Can you explain what intuitive eating is?
[00:39:29] Would you say that intuitive eating is better than macros or following a meal plan?
[00:41:05] Can you give us a brief summary of what we'd be experiencing in the mentorship program?
[00:44:43] When did you decide that you were going to hang up your heels?
[00:47:38] What are your goals moving forward?
[00:52:55] What's a piece of advice you would give to somebody wanting to become a professional in the sport?
Instagram: @taylerjordan
YouTube: Tayler Jordan
Email: taylor.jordan@gmail.com
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Coping Mechanisms While On Prep
In this mini episode, I will share different ways I cope with life while on prep. I hope you enjoy some of these bikini prep hacks that have truly helped me along my journey.
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Know Your Own Ability
Everyone is designed with their own ability, but the thing is, you must push yourself to recognize it - if you already haven't. It is only when you have identified your ability that you can fully realize what you are capable of. Without constantly trying and putting in the work, you will not be able to know what you are good at and how far you can stretch.
While fear and lack of confidence cannot be ignored when it comes to reaching your full potential, it is also important to address your weaknesses in order to achieve great value. That said, the main question then becomes, how exactly do you identify your own ability? To help us answer this question is none other than Phoebe Hagan.
Phoebe Hagan is an IFBB bikini pro, online fitness coach and posing coach. She earned her pro card in 2018 at the Amateur Olympia in Spain where she placed top in her class and won overall. The UK-based athlete is passionate about bodybuilding and has competed in over 20 shows in the past four years. For the love of the sport and her passion to help people seeking guidance and knowledge about living a balanced lifestyle, Phoebe created an online business where she helps them meet their balanced lifestyle goal. Phoebe is famously known for #knowyourownabiliy, a phrase she coined to remind others what they are truly capable of. Her goal for the sport is to compete in the Olympia by the end of 2019.
In this episode, Phoebe talks about why knowing your own ability is important as well as why you should believe in yourself. She additionally talks about why she dropped out of university to chase her bodybuilding goal and live the life she is living now. Finally, she talks about changing her diet and why you should try different methods.
Let's go!
Takeaways
- Know your own ability
- Believe in yourself
- I think with each show that you do, remember that it is always different
- Don't be afraid to eat
- Don't be afraid to train heavy
- While competing, you must be willing to do different methods
- Just keep doing what you're doing
- There's always someone better than you
- Be open to trying a different diet
- Keep fighting and keep going
- Always remind yourself that there's one person working harder than you to keep working hard
Important Questions
[00:06:12] How many years have you been competing?
[00:06:39] When and where did you get your pro card?
[00:10:25] Why do you compete?
[00:17:10] How did you get started on your fitness journey?
[00:23:41] How did you know deep into your core that this sport was the life for you?
[00:28:23] Once you quit uni, what was the first step that you took to make bodybuilding coaching a business for you?
[00:30:54] What made you start working with Adam?
[00:36:07] When you started working with Adam, what was one thing that immediately changed?
[00:46:35] What changed when you switched to the ketogenic diet?
[00:51:23] How exactly do you go through the process of loving every single package you bring to the stage?
[00:54:07] Do you see yourself doing this for a very long time?
[00:55:54] What are your goals in the pro circuit?
[00:58:06] Could you let us in on some of the things that have been tough for you competing?
[01:00:49] How often do you have the feeling of doubt?
[01:10:54] What piece of advice would you give to someone wanting to become a professional in this sport?
Instagram: @phoebehagan_
YouTube: Phoebe Hagan
Website: www.phoebehagan.com
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Email us @ teambossbodies@gmail.com for retreat Information
The Destruction of Losing Self Control
While giving a commencement speech at Harvard University, Oprah Winfrey said, "It doesn’t matter how far you might rise, at some point you’re bound to stumble." Each one of us gets knocked down by life at some point - even when you have well laid out plans. Sometimes we push our limits higher and higher but still, life does not always happen as planned.
When such situations occur, we can easily get caught up in the outside world and just let our dreams slowly slip away. When that happens, it takes a lot of strength to jump back on the horse. You might easily doubt and give up or just feel whatever you are working hard for is not worthwhile. While feeling hurt and doubting at such a moment is normal, it should not stop you. As they say, it's okay to fall, but it's not okay to stay down. You should wipe off the dust and soldier on. And yes, you can do it because the strength and energy you need is right within you. So how do you get back up again after experiencing after hitting a rock bottom? Let's find out with Beatrice Sanford.
Famously known as Bea, Beatrice Sanford is an IFBB Bikini Pro, posing coach and a certified personal trainer who's been into fitness field since 2014. Bea is recognized by her outstanding performance in 2015 where she earned her DFAC pro card in her first-ever bikini competition. She has since competed successfully in numerous competition, including scooping the World Champion Overall Bikini title and becoming nationally qualified at her first NPC show. Bea has competed in some of the big stages such as NPC and Arnold. Her goal is to compete in the Olympia. Bea delights in helping other competitors maintain and achieve a healthy lifestyle.
In this episode, Bea talks about her struggles with competing while taking care of her sick mother. She also talks about how she went from being completely in control to out of control, and just slowly watched her dreams fade away. Finally, she shares how she found the strength to find herself again and pull herself together.
Let's go!
Takeaways
- An award awaits you when you work hard
- Stay focused
- Take a pause and evaluate your progress
- Everyone needs a bit of self-control in life
- Making healthy choices at a young age helps that for years to come
- Believe in yourself
- You have to put in the work
- There's a mentor inside of everyone
- Push yourself
- Have defined goals
- Don't allow your fluffy season discourage you in any way
- You're beautiful at any stage
- Be mindful of staying healthy overall
Important Questions
[00:08:47] How many years have you been competing?
[00:08:55] When and where did you get your pro card?
[00:10:49] Why do you compete?
[00:23:43] What were you going through mentally last year?
[00:29:35] How exactly did you change your mindset?
[00:32:38] What do you mean by losing self-control?
[00:34:13] Can you give us a tip on how to change our mindset, and why is it so important to have self-control in your life when it comes to health and fitness?
[00:39:03] What should an athlete do when in prep and dealing with tough situations?
[00:41:52] How is dating like for you while you're in prep?
[00:45:27] When did you start coaching for Boss Bodies?
[00:50:03] Before you started coaching, what made you want to switch to Team Boss Bodies?
[01:02:23] What was your reasoning behind stepping away from the stage?
[01:05:39] What is your end goal?
[01:07:07] Do you have any mentors in the sport?
[01:12:04] What piece of advice would you give to someone wanting to become a professional in the sport?
Instagram: @bea_fitcoach
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Today in this solo episode, I will be talking about 5 ways you can improve your fitness journey. Try one of these things today!
-
Being more tedious with our food intake
-
Digestion
3. Recovery methods
-
listening to your coach, sticking to the plan
-
Talk to your fitness friends or someone who is doing a show
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Email: teambossbodies@gmail.com For retreat inquiries
The Success Principles with Casey Marshall
Personal growth and development is simply making improvements tailored to various aspects of your life. While there are numerous reasons for self-development, the significant one is that self-growth can progress and change your life for the better. Personal development is not a one-off event. It is a lifelong process that one has to constantly keep at.
For the transformation process to pay off, the fundamental principle is to certainly identify areas in your life that require transformation and stretch yourself. Personal growth demands a lot of time and effort, but the result is rather satisfying if you are determined to change your life for the better.
This sport is not different. The process is quite the same. So how do you achieve personal growth while staying determined through the process? Let's find out with Casey Marshall.
Casey is an IFBB professional athlete. She is the CEO and Founder of Team Boss Bodies, a successful company that she built from scratch. The seasoned pro level competition coach has been in the bodybuilding field for the past eight years. She began her competition journey in 2011, and she has since competed in over 45 bikini competitions, winning 7 overall titles. Since the inception of Team Boss Bodies in 2017, Casey has helped a myriad of women earn their IFBB professional status, win regional shows, as well as compete at the national level. She is living her dream of helping girls achieve their ultimate physique while maintaining health and happiness.
In this episode, Casey speaks about self-growth and development in both your professional and healthy life. She also talks about how her love for the athletes has brought her to where she is today. Casey also shares details about an upcoming Boss Bodies 2019 Fit Retreat that you can't dare miss. Without further ado, let's get into it.
Takeaways
- When you don't do well, reassess, fix things, but don't give up
- Enjoy the process
- You have to know your why
- Be personable with your clients
- You have to have the endurance and the mental strength to keep going
- Always take care of yourself; we only got one body
- Walk the walk
- The strongest athletes are the ones that have the best mentality
- Anything that you want in your life is absolutely achievable
- There's never going to be a time when all the stars align
- Be persistent and to shut out all the noise
- Give it 100%
- Don't let competing manipulate how you feel about yourself
- Learn to love yourself and love the process
Important Questions
[00:06:40] Where did you get your pro card?
[00:09:12] How did you get into competing and how did you start coaching?
[00:10:01] Tell us a little bit about your company, what is your mission statement?
[00:10:41] How exactly did the Boss Bodies start?
[00:11:32] How were you able to come out of your comfort zone, and believe in yourself to build a business?
[00:13:23] For someone just starting, how exactly would they go about scaling their business?
[00:20:52] Do you really feel that it is possible for girls to turn pro all naturally?
[00:22:44] How do you go about hiring for Boss Bodies?
[00:23:51] What would you say is the hardest thing about running a business?
[00:25:50] Do you think someone needs to be a professional themselves in order to do what you're doing?
[00:30:11] What is your secret to staying lean all year, and do you ever feel pressure staying lean?
[00:33:00] What do you think makes a really strong athlete?
[00:33:53] What are the differences that you see between professional athletes and amateurs?
[00:34:58] What do you do for clients that aren't doing so well?
[00:42:52] What's your vision for Boss Bodies?
[00:44:07] Could you tell me the purpose of the upcoming retreat?
[00:47:32] What would you say was the biggest lesson you have learned as an athlete, or as a business owner, or just in life in general?
Casey's Instagram: @caseymfit
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
In this solo episode I will shed some insight on my beliefs about motivation, what I believe motivation is, where it comes from and some tips on how you yourself can stay motivated. I really hope that you enjoy this mini episode.
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
From Bikini Pro to Figure Pro with Ashley Wiens
Competing should be a choice not a coerce — by yourself or anybody else. And you have to make the right choice. "How I do that?" You ask. You do that by asking yourself the right questions, such as: Why should I compete? Do I have what it takes to compete in bodybuilding? What is my goal? In which category should I compete?
When you catch a glimpse of the alluring pictures of bodybuilders, there's no doubt: bodybuilding is a sport that you want to dip your toes into. But unfortunately, it's not as easy and glamorous as the pictures suggest. A lot of work goes into making the figures you see in those photos as glorious as they look. The good thing is, when you make the choice to compete — not just doing it for the sake of it — you will be committed to your "why" and it's unlikely you will be swept out to sea when the process gets tough. Ashley Wiens is here to share with us why it's important to make it a choice and not any other thing.
Ashley Wiens is an IFBB Bikini and Figure Pro, Online Fitness and Nutrition coach. The NASM Certified Personal Trainer holds a Bachelor of Science degree in Food and Nutritional Sciences with a concentration in Dietetics and has over five years of experience in the field.
Ashley began competing in 2014 in the Bikini division where she quickly worked her way up to earning her IFBB Pro card at the North Americans. She has since switched to figure division. Ashley made her IFBB Figure debut in 2018, earning her IFBB Figure Pro card. Ashley is very passionate about health and fitness and her goal is to inspire others to live a fit and healthy lifestyle.
In this episode, you will learn so many great things from Ashley including how she's been able to develop her patience, and how you can have patience too. You will also learn choices and making the right choices in your fitness journey. This episode is full of uplifting stories and perspectives that will change the way you think about competing.
You don't want to skip a single line.
Takeaways
- Respect yourself and others in this industry
- Be disciplined and consistent
- Appreciate the journey that it took you to get there
- Take every single failure as an opportunity to improve and get better
- Be patient; it takes time
- Carry yourself in a respectful manner, and you will be respected back
- Put in the work, stay dedicated and trust that it will happen at the right time
- Trust your instincts
- Competing is a choice
- Choose to do it in a way that you enjoy doing it
Important Questions
[00:06:45] How many years have you been competing?
[00:07:04] When and where did you get your pro card?
[00:13:13] What is your why behind competing you think?
[00:23:02] What made you want to switch from bikini to figure?
[00:40:07] When you left bikini, what would you say were the major changes that you had to make?
[00:42:23] What would you say is the toughest challenge you have faced making the switch?
[00:47:33] How did you turn pro in figure?
[00:52:39] Can you kindly walk us through your training splits?
[00:53:42] How much cardio would you say that you're doing now that you're in figure?
[00:55:44] What's the best way to put on muscle?
[01:01:36] How do you structure your meals for the day?
[01:05:37] Do you feel like there is more money in figure than in bikini?
[01:07:32] If you knew all the things you knew about figure, would you still have made the switch?
[01:10:46] What piece of advice would with someone wanting to become a professional in the sport?
Instagram:@fitfabash
Website: www.ashleywiensfitness.com
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Evolve
Welcome back to another mind-blowing but life-changing episode.
To succeed, you must consider setting relevant and attainable goals. That's not all. You must commit to those goals to bring them to fruition. That said, distractions, life's challenges, and non-committal attitude can handicap your progress or lead you to fall off the track all the same. It's therefore important to develop a positive mindset and habits necessary to carry you through the journey. Now, to the big question. How do you improve your mindset and develop those positive habits? Let's find out with Emily Hayden.
Emily is an IFBB Bikini Pro, nutritionist, fitness and personal trainer, and a fitness model. She began her competition career in 2013 at the Adela Garcia Classic Since where she placed third. Ever since, Emily has worked her way up the competing ladder, while successfully competing in numerous national shows. She holds 4x 1st place and 2x Overall Bikini titles. The accomplished YouTube influencer hosts a podcast, "Evolve With Emily" in pursuits of living a healthy, active lifestyle and helping others evolve into living their best life.
In this episode, Emily shares tips on how to create daily excellence list in your life, and how to use these tips to accomplish your daily goals. She additionally shares with you how she breaks her goals into tangible steps in order to be successful. She further shares a whirlwind of experiences she's been through in the last three to four years. Finally, you will also get a taste of how she conquers being a lifestyle and fitness YouTuber, social media influencer, online coach, entrepreneur and IFBB bikini professional.
Stay tuned!
Takeaways
With the right mindset, you can get through anything
If you have a strong vision, you've got to go for it
You just have to believe in yourself and do it
Even if it doesn't happen now, it will happen at the right time
You don't have to be perfect
Enjoy the journey and the process
Show up the best that you can every day
Allow yourself time to rest so you can be productive
Set clear goals
Break things down into actionable items
Quitting is not an option
You can and will achieve anything that you set your mind to
When you really truly learn to embrace the journey, embrace wherever you're at, that's when you have freedom
Embrace wherever you're at in the journey; you never know where the next step will lead you
Focus on just making this a part of your life
Important Questions
[00:11:34] How many years have you been competing?
[00:13:38] What is your why behind competing?
[00:20:02] When did you decide that you wanted to start recording your journey and putting everything on YouTube?
[00:20:37] What was your reasoning for starting the YouTube channel?
[00:25:04] What do you think was your biggest struggles when you began your YouTube channel?
[00:31:21] How often do you actually experience burnout?
[00:37:26] How are you always able to break things up into tangible steps?
[00:40:57] How are you able to develop such a strong mindset?
[00:44:52] Why did you feel in your heart that you needed to take that break and how were you able to come to that conclusion?
[00:48:01] How did you feel about having to take time off?
[00:59:28] How would you say this new season is different for you?
[01:06:29] Do you have any mentors?
[01:08:29] What piece of advice would you give to someone wanting to become a professional in the sport?
Instagram: @emilyhayden
YouTube: EmilyHayden
Podcast: The Evolve with Emily show.
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
The Power of Persistence
Let's start at the beginning. What are your goals in this sport? We all have set goals in this sport as bodybuilders - if your name is missing in the "ALL" list, please take time to reflect on what you want to achieve as a competitor.
More often than not, we work vigorously toward the goals that we set out to realize. But along the way we encounter obstacles, and we eventually give up and call it quits. Such obstacles might include struggling to stay the prepping course, finding the right coach, handling the judge's critiques, to mention but a few. If this is you and you are wondering how some people manage to stay persistent, and eventually overcome, you're in the right place. Natalie has some tips that will help you stay the persistence track.
Natalie Richards is an IFBB pro and has been competing for the past two and a half years. Through persistence and hard work, Natalie won her Pro Card in the 2018 NPC Junior Nationals. Natalie has successfully worked her way up to compete in some of the most prestigious stages such as New York Pro and Pittsburgh Pro. Besides competing, Natalie works as a Purchasing Manager for Ghost Lifestyle, a sports nutrition, and supplement company.
In today's episode, Natalie talks about the importance of persistence in the sport of bodybuilding and getting comfortable with being uncomfortable in all situations that life throws on you. Natalie also shares how she continues to overcome her struggles and improve to become a better athlete. Finally, she shares some of the experiences she's had with a past coach, and the lesson she's learned to help further her career.
Let's go!
Takeaways
- Life is 10% what happens to you and 90% how you react to it
- Take everything with a grain of salt, learn the experience and move on to the next thing
- Be persistent; don't stop
- Help other people through their struggles
- Put in the work
- Be disciplined
- Be persistent enough to push yourself to new limits
- Get comfortable being uncomfortable
- Enjoy the process
- Know yourself and understand your body
- Listen to your body and be in tune with it
- Never let one bad placement or even a handful of bad placements derail you
Important Questions
[00:06:38] How long have you been competing?
[00:07:25] When and where did you get your pro card?
[00:10:23] Why do you compete?
[00:17:43] How was your journey like when you started the NPC?
[00:20:52] How would you say competing in the NPC has been different from competing in the IFBB?
[00:26:26] Can you tell me a time when your discipline was being challenged?
[00:30:26] Can you bring us back to a time where you were at your lowest point?
[00:35:01] What do you think patience and persistence are so important in the sport of bodybuilding?
[00:40:11] Why did you switch your career?
[00:44:02] How did you know it was time to try something new?
[00:45:57] If someone is a pro and looking for a coach, would you recommend hiring another pro to coach them?
[00:51:02] What was it like to step on some of the most prestigious stages?
[00:52:55] What are your goals this year?
[00:55:47] What would you say were the biggest lessons that you've learned this year?
[00:59:16] What exactly is your method for putting on muscle?
[01:04:14] If you could give one piece of advice to someone wanting to become a professional in the sport, what would it be?
Follow Natalie:
Instagram: @nataliemarierichards
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Shop Livbody Products @ livbody.com
Use the code “bossbodies” for 20% off your order
Dirty Bulking Helped Me Claim The Professional Title; IFBB Bikini Pro
While losing weight is mostly considered hard, weight gain can be an easy or complicated process depending on how well you address it. Your success in building muscles depends on your food choices, how much you eat and without a doubt the level of your training. Therefore, it is important to thoughtfully consider the food you choose to eat.
Speaking of muscle building, bulking is quite common in bodybuilding. What is bulking? You ask.
Bulking is where you supply your body with excess calories in order to add weight (muscles and fat). It's important to note there are two types of bulking: clean bulk and dirty bulk. Simply put, clean bulking is when you subject your body to clean sources of carbs and dirty bulking is when you subject your body to any food sources including junk to add calories.
These two types of bulking arguably have their own benefits, but which one is the best for you? Let's find out with Ashley Parker.
Ashley Parker is an IFBB Pro. She has been competing a little over a year, and she recently earned her pro card at 2019 NPC Jr. USA Championships where scooped Bikini Overall Champion title. In addition, Ashley is a Licensed Practical Nurse, but she took a break from that to focus on bodybuilding. She currently works at Arie. Her goal is to compete in the Olympia in 2020.
In today's episode, Ashley talks all about dirty bulking and how to put on muscle fast when you're starting from scratch. She is also going to talk about what it's like to finally claim an IFBB Professional title, the sacrifices she has made that have led her to this point, and what it means to be a pro in this sport.
Dive in and get comfortable.
Takeaways
- Keep going because you did not come this far just for the sake of it
- Create a better self and create an image for the judges
- Always work on yourself; always better yourself
- Surround yourself with positive people
- Always listen to your body
- Don’t compete with anybody; compete with yourself
- Give it your all every time
- Trust your coach
- Be coachable
- Don't compare yourself; everyone is different
- Take the feedback from judges and apply it
- Give your all and trust the process
- Keep your mind on the end goal
Important questions
[00:10:28] How long have you been competing?
[00:13:33] What keeps you motivated?
[00:17:58] What did your husband think about you being in a bikini on stage?
[00:18:26] What were your first impressions of the sport?
[00:21:57] Could you talk to us about the philosophy of bulking and then going into a cutting phase?
[00:23:33] If someone was going through the same thing that you were going through putting on weight, how long do you think the process would normally take?
[00:24:08] Did you do a dirty bulk?
[00:24:37] For the people who don't know what a dirty bulk is, can you explain what it is?
[00:25:17] For how many months did you bulk for?
[00:29:24] What would you say was the biggest thing that changed in your life once you started competing?
[00:30:58] Did you ever think that you were going to turn pro so fast?
[00:32:32] What kind of mindset did you need to have in order to keep yourself going and motivated and driven to achieve the overall title?
[00:39:22] How many hours a day do you train in the gym?
[00:40:02] How often do you train your glutes?
[00:42:21] What exactly were the judges’ critiques after you won the overall?
[00:43:54] What exactly are your long term goals?
[00:49:26] Do you feel pressure to use your social media account a little bit more?
[00:52:25] Do you feel like it was all worth it to make the changes and sacrifices you have made in your life?
[00:54:54] What would you say were the biggest lessons that you've learned in the sport?
[01:01:17] What advice would you give to someone wanting to become a professional in the sport?
Instagram: @Ashleyparker_Ifbbpro
Facebook: Ashley Parker
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
All The Things About Bikini Judging
In all the previous episodes, we have solely focused on competitors and how you can become a successful competitor. Today, we get to shift gear a little bit and focus on something different – judging. When you hit the stage in your best competitive self – probably chasing after the first call out – you're in a competition. That means a judge gets to evaluate and score how well you have performed amongst a group of equally competitive girls.
That said, some competitors are clueless how the judging process works, to an extent they believe the process bristles with politics and that it's not genuine. So how does the judging process look like and how are your points accumulated? And do politics actually corrupt the process? With us is Robyn Maher to demystify the judging and scoring system.
Robyn Maher is an accomplished woman who wears many titles. She is an IFBB Pro, personal trainer, posing coach and nutritionist. Robyn begun competing in 2012 and she won her pro card three years later at NPC Universe in New Jersey. The 44-year-old and a mother of three is also an unbiased NPC judge, a position that she well deserves. Robyn is a Promoter of IFBB/NPC Salt City Showdown, a show she has triumphantly competed in. She loves traveling and having fun with friends.
Today's episode is unique. We are going to learn all about judging - exactly what the judges are looking for in bikini and how to bring your absolute best package on stage. You're will also learn about how the judges judge you as a competitor and how the point system works. Finally, Robyn gives more insight into a new wellness category that everyone wants more information about.
Stay tuned.
Takeaways
- Cultivate a healthy mindset
- Believe in yourself
- You got to hold it together
- Be respectful
- Be in control of your mental place
- Don't forget to bring your confidence on stage
- Your state presentation is quite important
- If you're determined, you can do it
- Be comfortable in your own skin
- Posing is very vital
- Educate yourself and do your research on the sport
- The more you learn the better experience will have, and the more you'll enjoy the sport
Important Questions
[00:09:00] How many years have you been competing?
[00:24:37] How did you start your fitness career?
[00:27:27] How did you become a judge?
[00:32:14] Is there politics in judging?
[00:39:55] Are there politics in how judges are chosen to judge shows?
[00:43:01] Could you just briefly explain how judging and scoring process works?
[00:51:00] When the judges have an input, how do they pass the comment over to the head judges?
[00:55:53] What exactly are the judges looking for in bikini?
[00:58:23] What is the new wellness category?
[01:01:20] Do you think that bikini will get softer or do you think that the look will remain the same?
[01:05:24] Why do you think it's so important to just enjoy the journey?
[01:06:44] What do you lose when you're actually not enjoying the journey?
[01:12:17] What would you say that's different about your meal plans and other people's meal plans?
[01:21:15] What are your goals in the sport?
[01:26:04] What piece of advice would you give to someone wanting to become a professional in the sport?
Follow Robyn Maher:
Instagram: @slcgirlrunning
Website: robynmaher.com
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Its a Hard Knock Life
Have you ever been in a situation where you felt your life was in shambles and you were out of ideas on how to fix it? Life can feel unbearable sometimes. It may not even be possible for you to comprehend how you got there in the first place. Whether you just hit a wall, or you just screwed things up, it can get so overwhelming to an extent you just want to bury your head under the safety of your covers, never to leave. Worse still if your rights and freedom are curtailed and you no longer can make your own decisions.
No matter what your struggles are, and how excruciating your pain is, just know that you can pull through. As you may have heard, struggles are not permanent. You are just on a path leading to a much better destination. Ebony Chipman is a perfect example of someone whose rights were stripped off and she eventually overcame.
Ebony Chipman is a professional bikini pro born in the Bahamas and now living in Vancouver where she earned her pro card in 2012 in Canadian National. Besides competing, Ebony works full time in human resources and as a public speaker with Her Time organization. She is very distinct in the bikini world as she is the first and only black Canadian Pro. Learning from her past experiences, she has become authentic while brimming with confidence and radiating happiness.
In this episode, I had a real, raw, and enlightening conversation with Ebony. She candidly opens up about how her rights were stripped of her and how that experience shaped her to become the incredible woman that she has become - confidence and authentic.
Ebony also talks about how her experiences have led her to public speaking all over helping thousands to understand just how important human growth and self-development is in life. She also shares about how illegal fat burners and supplements are widely used in the fitness industry.
Stay tuned!
Takeaways
- Pain is temporary, pride is forever
- You can do so much if you put your mind to something
- Keep yourself motivate
- Take your time to make sure you do your research and find a good reputable coach
- Don't be afraid to ask questions
- Be brave: don't be afraid to speak up
- Be honest with yourself
- Surround yourself with the right people
- Cut toxic people out of your life
- Learn from your own mistakes
- Be yourself; don't pretend
- Don't stagnate, grow and blossom into something beautiful
- You don't have to go with a coach who has a big name
- Trust your gut instinct and make sure you follow your heart.
Important Questions
[00:10:34] Have you been competing?
[00:15:01] What would you say is your why behind competing?
[00:20:19] Can you tell us a little bit about how you started competing?
[00:22:03] What was the first show that you competed in after winning your pro card?
[00:24:26] What other experiences have you had with other coaches?
[00:26:12] How much cardio would you say that you went through?
[00:31:52] Why do you think a lot of girls are afraid to ask questions?
[00:33:07] What kind of supplements were you taking?
[00:37:57] Why were you so addicted to finding more and more caffeine sources?
[00:39:10] Did you ever feel like you now is the time to stop doing the high fat burners?
[00:42:26] Why do you think that it's so taboo to talk about supplements?
[00:44:43] What experience did you go through that has definitely contributed to the type of person you are today?
[00:49:01] What things did you change in your life when you got out of prison?
[00:53:33] What's the best way to actually start becoming more authentic?
[00:54:35] Why do you think it's so important to grow?
[00:56:52] How long has it been since you've taken time off from the stage?
[01:00:23] How do you feel about the direction that the industry is going now?
[01:03:56] How do you feel about being the first and only black Canadian Pro?
[01:06:24] What are your goals in the sport?
[01:09:26] What piece of advice would you give to someone wanting to become a professional in the sport?
Shop Livbody Supplements: https://livbody.com
Use the code "boss bodies" for 20%off your order!
Follow Ebony:
Instagram:
@life_of_eboney
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
How To Triumph Over Your Deepest Depressions
You are jovial, confident, motivated, competitive, successful. But one day, stuff happens against you - one after the other. Suddenly, nothing makes you happy, you lose pleasure or interest in the things that you enjoy, you feel miserable, gets easily agitated, and coping with everyday things becomes a real mountain. If this is you, it is possible you are depressed. And it's okay to seek help.
Depression sucks all your energy, drive, aspiration, forcing you further away from taking the action that will instead help you feel better. While coping with depression is not easy or quick, it is not a pipe dream. It is possible. Yes, you can beat it and go back to your normal self, feeling much better.
While exercising is one way to relax your mind and beat depression, athletes still get depression from other pressures of life. That means as active as you could be in this sport, it’s important to be aware and take precaution.
So how do you avoid, cope and overcome depression? Let's hear from Denetra who has walked the path.
Denetra is a Bikini Professional, Online Personal Trainer, and Hip-hop dancer. The fitness enthusiast placed 1st in her first ever bodybuilding competition only after four weeks of prep. Denetra stayed ahead of the pack at her first four competitions, winning 1st place at them all and earned her Pro card in only eight months. This qualified her to the list of the fastest amateur bodybuilders to turn pro. Besides competing, Denetra has been featured on major magazines covers and has worked with some of the world famous personalities such as Daft Punk, Calvin Harris, and Pharrell. She delights in helping people across the globe accomplish their fitness goal. Her goal is to compete in the Olympia.
In this episode, Denetra talks about how she spiraled into a deep depression, how she hated herself, lost her faith in God and had little hope and direction. You will also get to find out exactly how she overcame this entire experience, how she found self-love and regained back her confidence?
Let's do it.
Takeaways
- Keep running, winners don't quit on themselves
- Don't quit, keep going
- Be disciplined
- Watch what you eat
- Take one day at a time
- Have the right mindset
- Find a trustworthy person to talk to
- It takes time, just be patient
- Surround yourself with people who support you
- Take care of yourself
- Do thorough research on your coaches
- Understand the sport
Important Questions
[00:06:19] How many years have you been competing?
[00:08:49] What keeps you motivated?
[00:09:46] Why do you compete?
[00:17:16] How did you start your fitness journey?
[00:24:39] Why were you so depressed in 2017, and did it have to do with competing and your coach?
[00:29:30] Why did you hate yourself?
[00:29:53] What were the other things that you would do that were just out of your character?
[00:31:34] Was there anything in your life that made you shift everything from this negative experience that you were living to more of a positive experience?
[00:33:50] You mentioned about losing your faith in God. Why do you think this happened?
[00:38:32] What were the first steps that you took to overcome everything that you were going through?
[00:40:34] Do you feel like you've fully gained your confidence back?
[00:41:48] What made you want to switch from your couch to Boss Bodies?
[00:52:50] After your experience of competing abroad, would you ever do it again?
[00:54:02] What was your reason for going into offseason and how did you know it was time to take a break?
[00:58:03] How has your offseason been though?
[01:00:16] What are your goals this year?
[01:01:40] Would you say that competing has impacted your life in a positive way?
[01:05:10] What piece of advice you'd give to someone wanting to become a professional in the sport?
Follow Denetra
Instagram: @denetrabfit
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
For the first time in Bikini Diaries, we get to hear from someone living on the other side of the planet. What excitement!
Now, think about these two scenarios: You want to do something and you have widely available opportunities - all you have to do is put in the work. On the other hand, you want to do something but you have limited opportunities.
While bikini competition may be popular in some parts of the world with diverse platforms where you can accumulate your points, this is not the case for every athlete. For some contenders, it is an extreme struggle to garner enough point due to limited shows in their home country. This makes it even more difficult for them to achieve the very goal that most bikini girls, if not all, want to achieve, which is making it to the Olympia.
On the occasion you fall in the first category, you are very lucky and you should not leave any opportunity unturned to achieve your goals. If not, this should not deter you from achieving your goals because as always, I got you. Jade McKee is a true example that hard work pays.
Jade McKee is an IFBB professional, a Posing Coach and a Physiotherapist. Jade kicked off her fitness journey in 2011 and competed in her first-ever bikini competition in 2012. Reaping the benefits of her hard work, Jade won overall Women's Bikini Fitness title at the Arnold Classic Australia in 2015. For the fitness enthusiast, this was her 17th show in six successive seasons in three years. Jade has competed in international shows such as the heavily contested Arnold Classic Europe where she took the fifth spot in her division. In the meantime, her plan is taking a one year break from the sport.
Today, in this episode, Jade shares with us her many attempts to stepping on stage after achieving her pro card and why it took her almost two years to do her pro debut. She will also share with us how she battled depression and the method she took to overcome this. Furthermore, we will also discuss her experiences of working with the well-known coach, Kim Oddo, and how the tactics she learned from him differed from using a registered dietitian. So much content we have in store to explore today.
So without further ado, let's get into it.
Takeaways
- Live life with no regrets
- Build your own enthusiasm
- Don't just set goals, work toward achieving them
- Don't give up on your dreams
- Always remember why you started in the first place
- If you really want to do it, it is possible
- Surround yourself with a supportive team
- It takes time, but just keep working
- Be comfortable with how you look
- Do the best you can do and keep growing the best you can
- Don't put too much pressure on yourself
- Don't get knocked down when you get feedback from the judges that you might not feel is right
- Keep working, keep showing up
Important questions
[00:06:05] How many years have you been competing?
[00:06:13] When and where did you get your pro card?
[00:11:16] How did you get started in competing?
[00:13:00] Going back to the depression that you were under, what did that stem from?
[00:13:32] How did you know you had a problem and when did you decide it was time to get treated?
[00:16:15] What is bodybuilding like in Australia?
[00:17:55] How long did it take for you to do your pro debut?
[00:24:12] Exactly what thoughts were going in your mind when you fell pregnant while trying to go for your pro debut?
[00:25:24] What kind of tips would you give to someone going through the same struggle of contemplating whether or not that they can go back to the stage after taking time off?
[00:26:44] What did you do during your pregnancy to stay healthy?
[00:33:25] How do you plan your shows?
[00:35:09] Do you foresee a lot of international girls being at the Olympia this year?
[00:37:17] Why did you end up switching coaches going into this year, and how has that benefited you?
[00:40:37] What are some of the nutrition timing techniques that your new coach taught you that you didn't know before?
[00:45:57] How is the offseason transitioning like?
[00:48:51] What would you say are your goals for this year event?
[00:54:30] What was it like competing in your hometown?
[00:57:25] What piece of advice would you give to someone wanting to become a professional in the sport?
Follow Jade
Instagram: @jade_mckee
Facebook: jademckeeathlete
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
The Unforgettable Comeback: "I Made it to The Olympia 9 Months Postpartum"
Let's face it. Most girls struggle with the thought of halting their career to start a family. While some have it all figured out that they will start a family at a certain point in their life, maternity leave, additional childcare cost, postpartum depression, etc. overwhelmingly brings them a hodgepodge of emotions. Let alone challenges with trying to make a comeback to pick it up from where you left off after bringing forth a child into the world.
Returning to a training post pregnancy it's not only an emotional challenge for brand new moms, but it's an uphill task for the body as well. Having said that, I already know the kind of questions running through your mind. "How possible is it?" "How long should the break be before you try to resume?"
If you ask me, returning to the sport after having a baby is very much possible. In fact, I'd say you can do everything you set out to do. But don't take my word for it for I have absolutely no experience in this. Seriously though, how about you hear it from someone who's had a personal experience? India Paulino is here for you.
India Paulino is a professional athlete, Certified Master Personal Development Coach, and Founder of The Conscious Mom Project. As a professional bikini competitor, India is the most accomplished, consistent and successful woman athlete in the industry. Her diligence and hard work have seen her climb the athletics ladder throughout her career. India is a 3x Arnold Classic Champion and has placed top six at the Olympics eight years in a row. Since earning her pro card in 2011, she has consistently continued to overtop her division. India is currently endorsed at BPI Supplements. India has shared her knowledge of health and fitness with major fitness publications such as "Muscle and Fitness Hers" and "Fitness Rx for Women” through articles and blogs posts. India is passionate about empowering and inspiring women to explore the depths of their souls to learn who they are and conquer obstacles in order to achieve their goals.
In today's podcast, India shares her pregnancy journey and how she made a comeback just seven months postpartum. She also shares tips on how she has managed to consistently remain successful for eight years. In addition, India explains the concept of energy and why it's so important on how you spend your energy.
Let's go.
Takeaways
- You are your own obstacle
- Your issues are only as big as you make them
- Our perspective is everything
- It starts in your mind
- Believe in yourself
- Don't doubt yourself; you can do what you set out to do
- Always put yourself in check
- Don't forget to celebrate your accomplishments
- Every show is different - what worked for the last show isn't going to necessarily work for the next one
- Learn to love yourself
- Yes, you can compete after pregnancy
- Don't compare your yourself regardless; use it as a goal
- Energy is everything and you have to protect it
- Surround yourself with people that match your frequency
- Respect yourself
- There's much power behind gratitude
- You attract who's ready for you
- Remind yourself why you do what you so.
- Keep pushing
Important questions
[00:07:35] How many years have you been competing?
[00:12:51] Why do you compete?
[00:22:28] How did you get started into fitness and what led you to competing?
[00:28:34] What were some of the first timer mistakes that you made over and over again and how did they change when you became pro?
[00:37:21] Can you touch on your nutrition and what has been working for you?
[00:40:23] Do you always follow a set meal plan or do you like macro counter?
[00:45:38] What kind of emotions did you go through when you found out you were expectant?
[00:53:41] Did you ever feel the need to reinvent yourself when you were pregnant or did you still feel like the bikini champion that you are?
[00:56:21] Did you ever feel like you were missing out from the competing world?
[00:56:54] Did you ever contemplate maybe coming back to the stage?
[01:00:06] Before you were pregnant, were you so focused on your goals that you didn't think that pregnancy was possible?
[01:03:12] After having the baby and qualifying for the Olympia, did you have a lot of pressure preparing for the Olympia and what were the biggest challenges you faced?
[01:06:02] Can you explain the concept of energy and why it's so important on how you spend your energy?
[01:23:35] What are you planning on doing for the future?
[01:26:55] What piece of advice would give to someone wanting to become a professional in the sport?
Follow India
Instagram: @indiapaulino
Facebook: IndiaPaulino
Website:indiapaulino.com
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
The Ups and Downs Of Relationships While On Prep
Today we're not only going to talk bikini, but we shall also talk about a serious struggle that any person can agree is a total misfortune
Okay. In unison, let’s go…life is full of challenges. This is a phrase we all are aware of and can agree to. But despite being aware that you will possibly face a challenge at some point, sometimes life can present to you challenges that can completely bring you to a halt. I mean to an extent that inspirational locutions such as "Energy and persistence conquer all things" won't be the first thing to surface from your trusted memory at such times.
Now, divorce is one of such challenges. When we first fall in love and commit to a relationship, it's difficult to envision bad days. All we desire and hope for is to live happily ever after. Unfortunately - though sometimes necessary - it doesn't always go as desired and sadly we have to let go. This is definitely the most difficult and painful thing in the world - not just the divorce process itself, but the grieving process too.
So how do you deal with it and stay the course at such a difficult moment? Is it even possible? Kelsie has been through it and she was kind enough to share with us her experience.
Kelsie Burgin is an IFBB Bikini Pro, a Bikini Posing Coach and a hairdresser. With a bang, Kelsie won overall in her first show ever, then went ahead and earned her Pro Card in her second show ever. Her commitment and dedication have seen her get featured in several fitness magazines. Kelsie's has a soft spot for girls and she's committed to influencing and helping them into fitness.
In this episode, Kelsie shares with us the struggles she faced in her divorce and how she didn't compete for two years after the divorce. She will also talk about how her experience led her to a self-discovery journey where she developed a closer relationship with God. This is an episode you want to stick around for.
Takeaways
- Set your goal
- Have the right support system
- Start whenever you want, there is no time limit
- You can only find yourself through your own discipline
- Find your passion and stick with it
- Stay the course no matter how tough life gets
- You can make whatever life you want
- Find out your why
- Be emotionally, spiritually, and physically healthy
- Do everything you can to be the best person you can be
- Cultivate a positive mindset
- You are worthy, let no one tell you otherwise
- Talk positively to yourself
- Whenever you don't make it, dust yourself off and just keep going
- Strive to be better every day
- Dig deep to find yourself spiritually and emotionally
- Find a coach that fits your lifestyle, fits who you are and who want to represent
Important questions
[00:07:19] How many years have you been competing?
[00:08:45] When and where did you get your pro card?
[00:11:33] What keeps you motivated?
[00:12:10] Why do you compete?
[00:19:24] What is self-discovery and how did you come to terms with the fact that you needed to find yourself?
[00:25:29] What would you say was the hardest thing about going through a divorce?
[00:27:05] What tips would you give to someone who's going through the same thing as you are?
[00:32:08] How do you differentiate who you are based on what you do?
[00:33:48] How has your faith helped you on this journey?
[00:37:42] Why do you think that believing in a higher power is so important?
[00:39:10] In your self-discovery journey, what were some of the things that you discovered about yourself that you didn't like?
[00:42:13] What made you decide to go back to competing?
[00:45:18] Do you feel like you wasted time by being in a relationship with someone else?
[00:58:48] What are your goals for this year?
[01:03:31] What piece of advice would you give to someone wanting to become a professional in the sport?
FOLLOW Kelsie
Instagram: @kelsieifbbpro
YouTube: Kelsie Burgin
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
How to get comfortable with putting on weight
Let me guess. "Petite" is the word that comes to mind when you think of Bikini competition. Chances are you even visited a social platform to peruse through some competitor's dazzling photos to just have a clearer picture of how you ought to look. Then you put yourself through rigorous and strict training for a couple of weeks, and you are ready to hit the stage. Then the big day comes and all you see is perfection in your body.
Now imagine stepping on stage with confidence but getting this comment as a reward for your hard work: "You need to be much fuller. You need to put on a lot more muscle." You probably will wake up to a group of people surrounding you, with your feet elevated above your head for some first aid episodes. Haha…I'm just kidding. I know you are a strong woman, well prepared to handle any kind of critique that you receive from the judges.
But honestly, how do rise above such critiques, get comfortable and work towards that? Monica Ellis has been through similar experiences - And I mean multiple. She'll be helping us on how best we can handle and respond to such critiques.
Monica Ellis is an IFBB Bikini Pro. She began competing in 2014 and earned her Pro Card on her 4th national show in 2015. Her relentless nature has seen her constantly keep at the show with 23 shows under her belt. She qualified and competed in her first Olympia in 2018. Besides competing, Monica work as a Client Renewal Advocate for IBM where she negotiates contracts renewals for customers. She loves inspiring other upcoming women competitors.
In today's episode, Monica talks to us about her struggle with putting on muscle. She also talks about her mental methods of competing back to back, how she keeps her weight within five pounds of stage weight, and how to completely separate personal life from competing life. Finally, she shares what has kept her growing strong in the sport for the last five years.
Let's go!
Takeaways
- You get to decide who we are, what you want to do in life, and who you want to become
- Don't stay stagnant, push yourself
- Do what you need to do in order to get where you want to be
- Accept yourself and love your body
- Be disciplined
- Be patient
- It may be slower than others, but you will eventually get there
- You shouldn't make competing your end all be all
- Have the right mindset
- It's the journey that gets us there that brings us happiness
- Stay persistent and stay the course
- Your journey is meant for just you
- Keep your end goal in mind, but just keep going
- Take it one day at a time but don't give up
Important question
[00:07:49] How many years have you been competing?
[00:10:55] Why do you compete?
[00:15:43] What drew you into becoming a bikini competitor?
[00:17:40] When did you get that critique that you needed to put on muscle, and how did you actually process that in your brain?
[00:19:52] What methods have helped you gain weight?
[00:31:05] What do you think are the major struggles that you have faced when trying to put on the weight?
[00:32:10] How many shows have you done?
[00:32:24] What would you say is the hardest thing about competing?
[00:39:32] What do you think holds people back from actually putting in 100%?
[00:43:06] What are the things that you experience when you're getting close to a stage?
[00:45:30] What do you think is the mental thing that really puts us down?
[00:52:46] How would you say that competing has impacted your life a positive way?
[00:54:06] What opportunities have come your way as a result of competing?
[00:55:58] What would you say about sponsors?
[01:03:02] What advice would you give to someone wanting to become a professional in the sport?
Follow Monica Ellis
IG:@monica_ellis_
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
How Being A Perfectionist Can Make You Forget To Stop And Smell The Roses
Do you ever pause and reflect? Or just appreciate where you have come from? Or even take a moment to assess areas of your life that are underdeveloped or neglected? As most of us may have experienced, there's hardly enough time in the day to do everything. Competing alone is involving and demands most of our time regardless of all the kinds of extremes life pulls us to.
While competing is important, we have to constantly keep in balance the various spheres of our lives. Life is more so a balancing act and we are always just a few steps from falling. Therefore, we should persistently devote enough energy to all those spheres lest we fall off. Finding a healthy life balance is not only necessary for boosting your productivity; it is important for your happiness and well-being. To help us through this topic is Jewelyn Merrill.
Jewelyn Merrill is an IFBB Bikini Pro. She is a seasoned Personal Trainer and Posing Coach. Jewelyn earned her Pro Card at the 2017 NPC USAs - her second national show - where she placed first. Competing for just three years, Jewelyn has performed extremely well, including her first-ever show, where she scooped Novice Overall Champion. Her recent victory is 2018 Iron Games Pro Bikini where she placed 1st.
In today's episode, Jewelyn talks about how being a perfectionist in the sport can actually make it hard for you to wear multiple hats. She also talks about how to experience life and to not get too caught up in the hunt. Finally, she will share her top secret on how to perfect your glute stance in comparisons.
Takeaways
- If you put your heart and mind into your goals, you will achieve them
- Be the best version of yourself
- Learn how to love yourself in the shape you are in
- Appreciate yourself and what you do
- Learn how to really stop and smell the roses
- Find balance in what you do
- Always listen to your coach
- Learn from your mistakes
- Always be kind no matter the outcome
- Be at your best all the time
- Everyone is different; do not compare yourself to others
- Be 100% committed and consistent with your training and nutrition program
- Be ready emotionally, mentally, physically and financially
Important questions
[00:06:55] When and where did you get your Pro Card?
[00:11:59] What keeps you motivated?
[00:12:17] Why do you compete?
[00:17:57] Where did your fitness journey begin and how did you get into competing?
[00:20:52] How were you able to build the confidence to put on a bikini and go on stage?
[00:23:21] How do you take a step back to be able to start appreciating yourself?
[00:26:52] What is not being balanced look like as a competitor?
[00:41:27] How do you know when to push harder or when to take time off like you did?
[00:43:42] What exactly does it look like to take a break?
[00:50:36] What would you say was the thing that you did that helped you the most to bring your glutes in?
[00:53:39] What is the trick to making your glutes hamstring tie-in look good?
[00:56:39] How many different poses are there for front poses?
[01:01:08] How would you say competing has impacted your life in a positive and a negative way?
[01:04:29] Who would you say is your mentor in the sport?
[01:10:05] What piece of advice would you give to someone wanting to become a professional in the sport?
Follow Jewelyn Merrill
Instagram: @ifbbpro_jewelynmerrill
Facebook: Jewelyn Ventura Merrill
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Can You Make It To The Top All Natural?
As a sport, bodybuilding has evolved over the years to attract thousands of competitors. Despite this fact, many competitors still beg the question, is it possible to become a crackerjack in the sport while walking the natural bodybuilding route?
"What does that even mean?" You ask. In the bodybuilding world, natural bodybuilding simply means abstinence from drugs and supplements considered as performance-enhancers.
While you retain the freedom to pick your path (natural or supplements), it's always important to consider the pros and cons of the available options for you to make an informed decision. It's not all about that killer physic or just how fast you get where you want to get. It's also about your health after all is said and done.
Now, suppose you chose the "natural" path, how much work do you need to put in against someone using drugs and supplements? Is it even possible to become a top professional all natural? Do you really need drugs to succeed? These are not weird questions at all. And you are not the only seeking proper answers to them. These are common questions asked by many competitors. To solve your puzzle is Jourdanne Lee who has been all natural ever since she began competing.
Jourdanne Lee is an IFBB Pro and a Coach with FitBody Fusion. Besides competing, Jourdanne passionately works fulltime as a Gift Cards Manager. Jourdanne was awarded her pro status in North Americas where she was the Overall Winner at 2018 IFBB Sacramento Bikini Pro. The Bikini superstar is an all-natural athlete with several top placings under her belt. She advocates for natural bodybuilding.
This episode is all about natural bodybuilding. Jourdanne will help us address questions such as: What does natural bodybuilding mean? Can you become a top professional being 100% natural? And many more. She will also talk about struggles and hardships faced by all-natural competitors. Without further ado, let’s get into the episode.
Takeaways
- An ounce of effort reduces a pound of pain
- You have to practice certain things consistently to obtain results
- Inconsistent path won't lead to the end goal
- Be fulfilled in getting to your goal
- Do your research; it is so important to educate yourself
- At the end of the day, you own your health
- Fuel yourself with good food to perform optimally
- Maintain some level of consistency so you know which variables to pull
- When you find a good coach that has kept you healthy, stick with them
- You don't have to prove yourself to anyone
- Without a doubt, you can achieve success and greatness in the sport being natural
- Time is precious; you can't get it back
- Make sure your nutrition is right
- It is doable, don't lose hope
- First understand what you're getting yourself into and what you're committing to
- Be patient
- Make the appropriate changes during your offseason, execute, and then come back next season fresh
- Take time off; it is super important
- Always ask the right questions
Important Questions
[00:07:46] How many years have you been competing?
[00:13:20] Why do you compete?
[00:20:04] What got you into competing and fitness in general?
[00:32:08] How are you able to instill balance without feeling like you're not giving 110% into competing?
[00:35:36] What would you say is an amount of macro intake that you're able to function on?
[00:39:40] Do you stick to the same foods or do you switch it up a lot?
[00:46:12] Could you tell us what natural bodybuilding mean to you?
[00:49:36] Are people who have used enhancements in the past but then stopped for a while, and then compete still considered natural?
[00:54:13] Do you believe that you can be Miss Bikini Olympia all natural?
[00:55:07] What are your thoughts about over the counter enhancements?
[00:56:39] What do you think you do differently than maybe someone else who's using enhancements?
[01:08:31] Do you feel like you're able to eat more being all natural?
[01:14:13] What is realistic enough to bring up your intake every time you go to a show?
[01:19:17] As a natural competitor, when a judge tells you that you need to be harder, what's your technique for getting harder?
[01:24:27] What are your goals this year in the sport?
[01:27:44] What advice would you give to someone wanting to become a bikini professional in the sport?
Follow Jourdanne
@jaylifts__
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
How Long Does It Really Take to Become a Top Athlete
You made it to your first show, congrats. Do you now qualify to compete as a pro? Let's see. With no intentions of discouraging you, whatsoever, becoming a Bikini professional calls for determination, commitment, hard work and a lot of patience. I mean, that's the bare minimum - without which you're bound to lose. At this stage, the angled pose and huge smile are not enough since you are competing against best of the best. More is required.
First things first. IFBB stands for International Federation of Bodybuilders. And with your permissions, let me bring you to speed on the process of becoming a professional bodybuilder. For you to become an IFBB Pro, earning an IFBB Pro Card is prerequisite. And for you to earn the card, you must give an exemplary performance at a regional contest. This will earn you a place in the national championship (NPC national show), where depending on your performance, it will earn you the IFBB Pro Card. Sound easy on theory, right?
While turning pro in just one shot is possible - and most of us can do it - it isn't feasibly realistic. Besides the process to be followed, your effort is key to how fast you can turn pro. So what is the realistic time frame to achieve this desirable goal? Let's find out with Jessica Palmer.
Jessica is an IFBB Pro and a coach at FitBody Infusion, a team of health and fitness professionals committed to helping individuals reach their fitness goals. She also works full-time as a licensed Dental Hygienist. Through hard work and consistency, Jessica has won a pro show, won overall in several shows including her very first show where she won the Novice Bikini Overall. She recently competed in the popular Arnold’s Sports Festival, and her goal is to go to the Olympia.
In this episode, we talk about what is a realistic time frame to turn pro, see physical changes, and the best tactics to do so. We also discuss macros meal timing and the best way to utilize your offseason. Please listen till the end for a chance to win a Bikini Diaries T-shirt.
Take it away!
Takeaways
- Your dream doesn't have an expiration date; take a deep breath and try again
- Motivate yourself to achieve your goals
- Success doesn't always happen right away
- Make sure you have the right coach
- Everyone's build is different
- Learn and understand how your body responds
- Find what muscle groups you need to develop
- Work hard
- Ensure your blood work done frequently
- Don't mess up with your prep
- In order to get your desired physique, you must be honest with yourself
- Be patient and take the time
- Do your research thoroughly
Important questions
[00:07:45] How many years have you been competing?
[00:12:35] Why do you compete?
[00:17:02] When did your fitness journey begin?
[00:19:37] How long does it take to get ready for a show?
[00:21:50] What would you say is a good, healthy amount of weight to lose in 16 to 20 weeks?
[00:27:37] What would your approach be taking the year off?
[00:31:09] Can you describe the results you may get in your first show?
[00:34:47] What do you think is a more realistic timeline to turning pro, or go to the Olympia or even the Arnold?
[00:36:53] How many shows are these professionals actually doing before they make it to the top?
[00:43:08] In relation to getting a fast metabolism, do you think this is something anyone can do or do you think this is only for specific body types?
[00:54:48] Is it realistic to count macros going into a show?
[00:56:03] When you're counting macros, is there anything that you would have that wouldn't normally be in a structured plan?
[01:01:51] Do you believe in a nutrient timing and do you ever structure your foods according to this?
[01:03:02] Do you prefer carbs before you work out or after you work out?
[01:04:57] I feel like you have a lot of carbohydrates in your diet. Should you share your macros like four weeks before a show, and then two weeks before a show?
[01:07:49] What are your next goals?
[01:09:41] Do you have any mentors in the sport?
[01:11:29] What piece of advice would you give to someone wanting to become a professional in the sport?
Follow Jessica
@jessiepalmerifbb
Work with Jessica
www.fitbodyfusion.com
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Boys, Obey The Booty!
Ladies, let's talk boys. When having conversations around being successful in this sport, quite often we pay attention to workouts and having a supportive coach. But having a supportive partner should be part of the conversation too. As Nishan Panwar once said, the best possible thing you can get out of a relationship is that you’re with someone who encourages you to be the best version of yourself every day.
If you have tasted it, you know this sport is involving. Therefore, having someone to cheer you on in your triumphs and uplifting you while you are in the dumps is quite important. It is possible to have the best workout schedule, the best coach, but still fail for being with the wrong person. Having emotional and psychological support from your partner creates an environment that shapes your success. As such, what qualities should you look out for in a man? How do you differentiate between someone who is supportive and someone who is not supportive? Let's find out with Michelle Hurst.
Michelle Hurst is an IFBB Bikini Pro, a certified personal trainer, and coach based in San Jose, California. She is 4X Bikini Champion and was the IFBB Bikini Pro Champion in the first-ever IFBB Bikini Pro show in the Philippines. Together with her husband, they own Team Handsome Muscle a bodybuilding, contest prep, lifestyle fitness, and one on one personal training company that's geared towards guiding others to live their life to the fullest while achieving their ideal physique. Michelle has 44 shows under her belt spreading over the six years she has successfully competed. She owns a line of booty bands, famously known as Obey the Booty.
In this episode, we are talking boys. Not just any boy but the ideal partner for the stage. This journey is a tough one and it takes a special kind of person to handle what we go through. So today, we're going to discuss important qualities Michelle has found in her husband. Additionally, Michelle will share tips on how to differentiate between a supportive partner and a non supportive one. We will also discuss her hardships when she was younger and how her family emigrated to America.
Stay until the end for a chance to win a booty band.
Let’s go!
Takeaways
- You have the power to turn things around
- Do not give up
- Do your best to accomplish whatever you set your mind to do
- Believe in yourself
- You must put in the work
- Communicate with your partner
- Always figure out what is important to you and your relationship
- Be honest with each other
- It's not about just you, it's about both of you
- Always talk to the coaches and judges to find out what they want you to really work on
- Take the judges feedback and tweak accordingly
- Be 110% mentally committed
- You need to have a tough skin while in this sport
- Make sure your finances are taken care of
- Free stuff doesn't mean you are sponsored; get paid
Important Questions
[00:05:12] How many years have you been competing?
[00:08:11] When and where did you get your pro card?
[00:14:47] Why do you compete?
[00:20:44] Can you give us a little bit of how the Philippines is versus how America is and how your life changed coming here?
[00:23:56] How did your love for fitness come about?
[00:28:04] How do you guys deal with your relationship while competing?
[00:35:02] What do you think is the difference between someone who is actually being supportive and someone who is just going with the flow?
[00:37:41] How do you find the perfect man to date while you're in prep?
[00:37:56] What qualities do you think that a man has to have in order to be able to handle what we go through as competitors?
[00:42:01] What do you think are the benefits of competing abroad?
[00:45:51] Is there any shows that you recommend if someone wanted to compete abroad?
[00:47:39] Would you say there is a strategy to choosing shows once you become a professional?
[00:52:18] Tell us a little bit about your Obey the Booty. Why exactly did you come up with this?
[00:54:48] What are your goals this year?
[00:58:11] Is there any particular opportunities that have come your way since you've become a pro?
[01:00:56] What advice would you give to someone wanting to become a became professional in the sport?
FOLLOW Michelle
Website: www.michelledhurst.com
Instagram: @michelleifbbpro
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Mother of 5 and Fabulous
I can't compete because: I'm too old. I'm a mother of x number of children. The sport is for younger girls with a lot of energy. These are just but few excuses in the ocean of excuses that women hide behind. But really, can you compete while a bit older?
To be honest with you, this sport is not age restrictive. Whether 40, 50, 60,……yes, you can compete. Yes, you heard me! Just like you can achieve your dreams at any age, similarly, in this sport there's always an opportunity for you to accomplish what you set out to do. It doesn't matter what age you are. You can compete at any age as long as you put your heart and mind to it.
So where do you begin?
If you are 35+ and above and want to jump in the bandwagon, you can consider Bikini Masters Division. This is a division designed only for women ages 35 and older. So, if you fall into this category and are new to fitness and wondering where to begin, this is a perfect division for you. To demystify eligibility in this category, let's have a chat with Nicole Johnson who has successfully competed in this division.
Nicole Johnson is an IFBB Bikini Pro and a Coach. She is also an amazing wife and a mom to 5 precious kids. At age 41, Nichole turned pro in three months in the Masters Division. Nicole is very passionate about the sport and her goal is to compete in the Arnold.
In this episode, Nicole talks about how she became Pro in the Masters Division and exactly how you can become Pro in the same division. She also talks about the challenges she's faced being older in the sport. Additionally, she answers a very important question: Do you ever have to choose competing over your children? Without further ado, I am so excited and delighted to introduce to you IFBB Bikini Professional Nicole Johnson.
Takeaways
- Quiet the mind and your soul will speak
- If you set your mind to do something, make it happen at all cost
- The more and more you do it, the more comfortable you become
- Believe that it is possible and you can do it
- Always enjoy the journey
- Don't live your life for other people; live it for you
- Sometimes prep has to take a backseat for the sake of your family
- Don't put a lot of pressure on yourself to be everything and do everything
- Just take it day by day
- Focus on gratitude for what you have instead of always constantly worrying about what you don't have
- Make sure you have the right coach in your corner
- With the right people behind you and beside you, anybody can do it
- How you treat yourself and your body in your 20s and 30s will determine how you'll look in your 40s and 50s
- Don't to be too hard on yourself
- Don't get super focused or sensitive to comparing yourself to others
Important questions
[00:05:26] How many years have you been competing?
[00:14:56] How did you get started in fitness and what drove you to start competing?
[00:17:53] Did you ever get any whiplash deciding to do Bikini when you were doing figure before?
[00:21:34] What is the most absurd thing that someone ever said to you about wearing a bikini on stage?
[00:23:10] How exactly do you deal with criticism and misconception about the sport?
[00:27:09] How exactly do you guys balance the spotlight in your home?
[00:29:40] How exactly did you fit in prep in your daily life?
[00:32:01] Are there any tips that you'd like to give to mothers who are trying to make it work?
[00:33:39] Has there ever been a time where you actually had to choose competing over your family?
[00:37:16] How do you think competing has affected your children's health?
[00:40:34] What advice would you give a woman your age that wants to compete?
[00:43:44] Is there anything that a mother would need to be aware of?
[00:46:35] Speaking on turning pro, how exactly do you become a Masters Pro?
[00:49:36] Do you recommend that a woman would compete in both the Masters and the Open or do you think one should just stay in the Masters category when it comes to being on the IFBB stage?
[00:51:01] What are the benefits of competing at a Masters Pro Show?
[00:53:02] Being a Masters competitor, what would you say are some of the things that the Masters ladies would need to work more on?
[00:55:46] What's one thing that you would like to change about the stigmas you hear about competing at an older age?
[00:57:29] What are your goals in the sport?
[00:59:34] What advice would you give to someone wanting to become a professional in the sport?
Instagram: @ifbbnicolejohnson
Facebook: Nicole Briggs Johnson
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Journey Into Your Mind Muscle Connection and Keto
This episode is epic because we shall be addressing two main things: Keto diet and mind-muscle connection.
Ever heard of Keto Diet? Popularly known as keto diet, a ketogenic diet is a low-carbohydrate diet that enables you to successfully burn fat for improved health and performance. It's a substitute wellspring of energy when glucose is in short supply. And that's exactly what Keto Diet does. It deprives your body of glucose, which allows for slow carbohydrate break down, charging your energy as a result. So, what kind of food should you incorporate in your Keto Diet? Or how long should you practice Keto Diet? Before we dive in, let's briefly have a look at what mind-muscle connection is.
Ever doubted your mind has the power to improve muscle growth? You probably need to work on developing your mind-muscle connection. I know, it doesn't make sense. Let me simply break it down for you. The brain controls the body movement by releasing acetylcholine, a chemical that communicates with the muscles in the body.
Technical, right? Without sounding too technical, the more you can coordinate this communication (mind-mental connection), the more muscles you are likely to recruit. MMC allows you to grow structural balance, mobility and muscle quality by enabling you to recognize the weak areas and effectively build them up. So, how do you coordinate your mind and your muscle while working out? Natoshia has helpful details to share with us in these two areas.
Natoshia Coleman, IFBB Bikini Pro, earned her pro card at 2016 NPC Universe Championships and has been competing since 2013. In pursuit of becoming stronger physically and mentally, Natoshia began her fitness journey after a domestically violent relationship. Natoshia has been to the Olympia twice and her goal is to win the Olympia. She enjoys taking time to care and love herself.
As mentioned above, Natoshia Coleman will talk to us about her journey as a professional athlete, her experience in doing a Keto Diet on prep, what mind muscle connection is and how to incorporate it into your everyday lifting. She also will share self-care techniques that you and I should be implementing more of. Without further ado, let's dive in.
Takeaways
- Learn from your mistakes
- When you fail, fail forward
- You have enough strength to get through certain things
- Strengthen your discipline
- Appreciate and love yourself in all stages
- Listen to your body and understand how it moves for a better result
- Determine how to improve your mind-muscle connection
- Take time for self-love and self-care
- Always relax to allow body healing
- Time away from the stage is important every now and then
- Have a strong mental game
Important Questions
[00:04:46] How many years have you been competing?
[00:10:17] What exactly keeps you motivated other than your faith?
[00:12:08] Why do you compete?
[00:14:47] How did you feel after your first show?
[00:20:57] Do you feel like competing has helped you find self-love?
[00:24:45] What would you say are your toughest struggles while competing?
[00:25:54] How did it take you to get to the Olympia?
[00:30:28] What was the difference in preparation as far as going into 2016 and then 2018?
[00:31:52] In 2017, you actually went Keto. How was that process?
[00:33:47] What is the Keto flu?
[00:35:08] Why did you actually decide to switch to doing Keto?
[00:37:35] How often are you doing Keto Diet?
[00:42:09] What exactly is muscle mind connection?
[00:45:59] What are your goals moving forward in the sport?
[00:48:30] When was the last time you actually took a self-care day and what did that actually consist of?
[00:49:49] Do you have any dreams of going to the Olympia and winning?
[00:53:00] What piece of advice would you give to someone wanting to become a professional in the sport?
Follow Natoshia Coleman
Instagram: @toshia_angel_fit
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
HOW TO DEVELOP A WINNING MENTALITY
It's absolutely everyone's goal to win. I kid you not. I have not heard anyone claim they just want to finish their race. Everyone I talk to compete with anticipation to win. Winning, therefore, is every competitor's ultimate goal in the competition.
While pushing your performance limits and having the best skill is requisite for winning, building a winning mentality is imperative. So, how do you develop a winning mentality? Rest easy. I got you. Here and now, Breena will be teaching you how to develop a winning mentality.
Breena Martinez is an IFBB Pro, Posing and Competition Prep Coach and a Personal Trainer. She obtained her Pro Card in 2014 at the NPC USA Championships in Las Vegas. Through her intense passion for fitness, Breena uses her personal fitness journey to motivates women while teaching them how to push past their limits. An experienced athlete who takes delight in fitness, she has competed in the Arnolds and five times in the Olympia, both from which she has registered great success. Breena is the epitome of a true champion with 30 Pro shows under her belt.
This episode is all about winning mentality. You will learn exactly how to get that winner mentality and how the choices you make influences your mentality. So, without further ado, I am so excited and delighted to introduce to you IFBB Bikini Pro, Breena Martinez.
Takeaways
- You never have to downgrade your goals; you just have to upgrade your work ethic
- Instead of thinking of all the reasons why you can't do something, started being more proactive
- Be mentally tough
- Believe in yourself
- You will find your power and passion along the journey
- Be patient - it takes time to build your best physique
- Set your parameters from the very beginning
- You must have the right support system to be successful
- Do not rush; wait until you have time to do it
- Give your absolute best effort every day
- It takes time and experience to get there
- You can overcome anything if you really want to
- There's always room for improvement
- Always be optimistic
- The winning attitude is the key
- Less is more
- It is possible to change your body without having to burn the candle at both ends and in the middle
- Take a good hard look at your processes
- The things you do and the things that you don't do, matter
Important questions
[00:05:35] How many years have you been competing?
[00:05:53] When and where did you get your pro card?
[00:09:01] What exactly keeps you motivated?
[00:18:35] How exactly did you get into your fitness journey?
[00:22:30] When you became a professional, how was your journey then?
[00:28:20] Do you believe that competing is for everyone?
[00:30:03] During the interview process, do you tell your clients exactly what is expected from them?
[00:31:37] How much time do you need to have in order to commit to competing?
[00:33:38] How many hours a day do you commit in to be at your level?
[00:41:22] What is exactly your dream vision of your job as a trainer and what do you see this developing into?
[00:43:20] What is your favorite type of client?
[00:44:57] How do you develop winning mentality?
[00:53:06] How exactly are you able to do so many shows?
[01:00:28] What are your tips for getting better conditioning?
[01:03:55] What are your future goals for the sport?
[01:09:59] What advice would you give to someone wanting to become a Bikini professional in the sport?
FOLLOW BREENA
Instagram: @breenamartinez
Twitter: Breena_Martinez
Email: breen@breenamartinez.com
Website: breenamartinez.com
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Journey to self-acceptance
Quite often we hear phrases like “if you don't love yourself, no one will love you” or “you must love yourself.” But what does that even mean? Honestly, there is no standard meaning of self-love or self-acceptance. Each and every person has a different way of expressing love to themselves.
It is, however, important to note that this is not something that you can derive from the number of followers you have on social media, or the way you dress, or the expensive car you drive…. the list is endless. You may feel good about those things but that does not translate to self-love.
Loving and accepting yourself involves treating yourself with respect, gentleness as well as taking care of your wellbeing as you would a friend. Self-love is a way of responding to your inadequacies, imperfections, challenges, mistakes with self-compassion and kindness rather than beating yourself up. In that regards, self-love is critical to living a fulfilled, happy life. As Necole puts it, self-acceptance is loving who you are when you’re stripped off every title that you bear.
Her name probably rings a bell from Necole Bitchie. Necole Kane is the name behind the popular entertainment blog. She is currently Editor in Chief and IFBB Pro and a Bikini competitor. In pursuit of her quest to inspire and empower young women, Necole founded xoNecole.com, a defined platform for young women to share their personal stories and indulge in career, beauty and relationship tips, as well speak their minds on the latest in culture news and politics.
Previously, she successfully ran an award-winning celebrity gossip blog that was recognized as one of the leading and fastest growing urban gossip sites on the internet, appealing to readers from publications such as The Huffington Post, The Boston Globe, Cosmopolitan, CNN, Global Grind, and receiving awards like Black Enterprise’s Black Blogger of the Month, Ebony Magazine’s Power 100, Soul Train Music Award for Best Soul Site. Necole was the first blogger to appear in BET’s 106th and Park, all while being featured in Essence, Sister 2 Sister, Honey, The Source, J’Adore, Rolling Out and more.
In this episode, you're going to hear one of the most amazing, inspiring stories you have ever heard on the podcast. You will end the episode not only falling in love with her but also falling in love with yourself. So without further ado, I am so excited and delighted to introduce to you IFBB Bikini Professional Necole Kane.
Takeaways
- If it doesn't challenge you, it doesn't change you
- The things that challenge and make you most uncomfortable are the things that will make you the greatest version of yourself
- The purpose isn't even for you; it's how you touch others
- Find out who you want to become
- You are what you eat
- Fitness journey is a sacrifice
- Don't allow the thing you do to define you
- When you don't love yourself, it is reflective of who you surround yourself with
- We are the average of the five people we spend the most time with
- Who you decide to spend your time with is as important as the food you decide to eat
- It's very hard to let go of something that no longer serves you or a person who no longer serves you when they're acting in so many roles in your life
- The reasons you do things should always be coming from within and not anything that anyone else has to say about you
- Always be realistic
- You must sacrifice some things in order to achieve your objectives
- Have the right team around you
- Don't compare yourself with other people; we are all unique
- Have a positive mindset
Important questions
[00:05:10] How many years have you been competing?
[00:07:49] What exactly keeps you motivated
[00:14:41] How did your journey as a celebrity gossip blogger came about?
[00:19:09] Back then when you were a celebrity gossip blogger, how did you identify yourself?
[00:20:51] How did you go from a blogger to fitness?
[00:25:05] Did you ever think that you would turn pro when you started this journey?
[00:26:40] How would you define yourself today?
[00:30:03] Can you explain to us why it is so important to love and accept yourself?
[00:33:41] How can not loving yourself affect your everyday relationships with other people?
[00:39:36] What tactics did you use to find yourself?
[00:42:23] During this journey of self-acceptance, what were some of the changes that happened to your body and how were you able to accept these changes?
[00:47:02] What are some of the struggles that you've actually encountered in fitness?
[00:48:50] Being a professional, do you feel like you have to uphold a particular identity?
[00:51:02] Is this something that you see yourself doing long term?
[00:56:20] What do you do now and how does that affects or inspires other people?
[00:58:43] How do you balance business and competing?
[01:03:04] What one piece of advice would you give to someone wanting to become a professional in the sport?
FOLLOW Necole
Instagram:@hellonecole
Lifestyle Website:xonecole.com
Lifesyle IG: @xonecole
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Hidden Secrets; What I Thought Competing Was Going To Be Like Vs. What It Actually Was
In this Solo episode I am going to spill the beans on what I thought competing was going to be like vs. what it actually was like for me and all the lessons I have learned. I want you to listen to this episode so I am purposefully keeping the notes at a minimum. :) hehe .... Hidden Secrets.
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
49 and Still Competing
You might have contemplated quitting competing after a certain age…or you might have felt it’s too late to start. But you know what? Age is just but a number. Yeah, heard me right. Even at retirement, there’s no limit as long as you are strong and comfortable enough to flaunt your own physique on stage.
Well, sweet 16 ship might have long sailed for you, but that does not mean you abandon your dreams of ever competing in this sport. As a matter of fact, there is no perfect time to get started than now. And you know me – I only share what has been tried and tested. Want a prove?
At 49, Geri Berger is still competing and has no plans of stopping any time soon whatsoever. And just in case you think she started at her 20s, you are wrong. She started at 43 – an age most of us would consider unrealistic.
Geri Berger is an IFBB Bikini Pro, who earned her PRO Card at Masters Nationals in 2015. Geri is currently a Health, fitness, Lifestyle and Competition Prep Coach. Despite being a competition coach for over 20 years, Geri began competing just in 2013, at age 43 and has been at it for six years. Her love for the sport has seen her compete at the Olympia as well as win several other titles. Geri is a mother, a wife, and a businesswoman.
In this episode, Geri will address those questions that most of us have been seeking answers to, such as, is it too late to compete? When is the perfect time to start getting on stage? Am I even going to be competitive at this age? Brace yourself for relief because the answers you have been looking for are right in this episode. All you have to do is listen to the end.
Let’s go!
Takeaways
- It's the lifestyle that keeps us young
- Be disciplined and persistent
- Have control of your health
- Until you believe in yourself, you can't get to that goal
- You must find enough time to rest
- Always listen to what your body is telling you
- If you plateau, the best thing is to back off.
- Make sure you're just as healthy during prep season as you were in the offseason
- Be patient with your body, it takes time
- Everybody's body is different and respond differently
- As you get older, you have to make adjustments
- Make sure you ask your "why"
Important question
[00:06:30] How many years have you been competing?
[00:09:48] Why exactly do you compete?
[00:16:16] What got you into fitness?
[00:17:52] Being a coach, and especially a lifestyle coach, did you ever have a second thought about competing because of how intense it is?
[00:19:04] As you started diving into Bikini competitions at 43, what are some of the setbacks that you actually experienced?
[00:20:34] Did you ever feel like you ever had any setbacks when it came to your training as far as not being able to recover fast enough or maybe just setbacks on the stage?
[00:23:42] How often would you say you plateau, and do you think it has anything to do with getting older?
[00:25:10] How did menopause affect your training?
[00:31:24] Explain to everyone how inflammation will hinder your results when you're trying to train for competition?
[00:38:50] What would you say are your staple supplements?
[00:40:55] What are some of the things that happens to athletes when they get older that we should be made aware of?
[00:42:15] What are some methods that you've used in the past that have helped you rev up your metabolism?
[00:43:41] Do you ever feel like there is an age that you shouldn't be competing?
[00:48:28] As a Master's competitor, do you recommend competing in only Master’s Division or do you think that being a Master’s competitor you should compete in the open as well?
[00:53:47] What would you say has been the biggest impact that bodybuilding has brought to your life?
[00:57:19] How long do you see yourself competing?
[00:59:44] What advice would you give to someone wanting to become a professional in this sport?
FOLLOW GERI
Instagram: @gerilaraberger_ifbbpro
Website: gerilaraberger.com
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
How I Gained 30 Pounds In 6 Days Post Show
For you to perform optimally, you have to prepare adequately. Well, it goes without saying that the lack of adequate prepping is the best recipe for failure. Don’t get me wrong. Prepping for a competition can be a huge challenge. But with the right mindset, the right support, and putting in the work, it can only get easier.
I need to mention that preparation applies to both pre and post-shows. While you may prepare well for the show – and actually perform well - post-shows might be a total miss for you if you overlook the importance of planning for post-show celebrations especially. This may cause you to crumble even after victoriously scooping the pool. It is from this context that you should also focus and think beyond the night of the show. So, how do you prep adequately? Let’s learn some tips from Tamara.
Tamara Haddad is an IFBB Bikini Pro and she has been competing for the last 9 years. Spreading her excellence to upcoming athletes, Tamara is currently a Lifestyle Training & Nutrition Coach as well as Posing Technique & Stage Presentation Coach. Besides competing in various Bikini platforms, Tamara is recognized for pulling it off at the Olympia twice and the Arnolds. Tamara is publicly announcing for the first time on Bikini Diaries that the time has come for her to hang up the boots.
In this episode, Tamara teaches us her tips and tricks on how she actually helps her clients deal with the hardest parts about prepping. She will also share her experiences with bingeing and how she gained 30 pounds in one week after a show. After listening to this episode, you will definitely be able to relate to Tamara as she talks about how her relationship with God evolved during her prepping experience.
Stay tuned!
Takeaways
- Be disciplined and confident
- Keep going strong when you can
- Push yourself and challenge yourself
- Do everything that you need to do to stay balanced
- Where you grow it's where you develop your discipline and your spirituality
- Have the proper mindset
- Be positive with yourself
- The biggest reason anyone gives up is that their “why” is not strong enough
- Everyone is different and unique; it's not the same for everybody
- Have integrity and be loyal to the process
- You won’t feel 100% confident on stage if you didn't do everything that you were supposed to do
- When you're your best then you are a winner
- Everything is possible within your hands
- All your decisions matter
- Do your homework and hire the right coach
- You have to have the right leader leading you
Important questions
[00:06:48] How many years have you been competing?
[00:12:51] What kept you motivated and what continues to keep you motivated now?
[00:23:40] Exactly why did you continue to compete after you started?
[00:26:53] Why do you think that competing often leads into solitude?
[00:35:10] What do you think is the biggest reason people actually fail at competing?
[00:38:32] In your experience as a coach, what has been the most effective methods to help your clients make this a lifestyle?
[00:41:13] How do you help clients who go through binge?
[00:48:18] What's the difference between binge and overeating?
[00:53:41] How do you prepare your clients for the stage exactly?
[00:57:42] What do you think sets apart the girls that have been to the Olympia versus just the pros?
[01:03:04] What was your "why" in the sport?
[01:04:44] What made you want to retire?
[01:14:58] What advice would you give to someone wanting to become an IFBB Bikini professional in the sport?
Connect With Tamara:
Instagram: @tamarahaddad7
Email: tamarahaddad777@yahoo.com
Website: Tamara-jordan.com
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
How To Stick To Your Macros
Let's talk macro. You probably have had this experience. You have it all figured out. I mean, your macros schedule is set and you are ready to go. Few days in....but the unanticipated happens. Either your work demands that you travel or a family member or a friend invites you for a dinner or a special occasion.
At that moment, doubt sets in. You begin to wonder about the possibility of you sticking to your macros. This is a common scenario for many of us. See, if this is you, take a breath. You are not alone. It's a usual experience for many of us. Planning is quite easy, but sometimes sticking to the plan can be an uphill task. So how exactly do you stick to your macros? Let's find out with Zoey Panzarino.
Zoey is currently a full-time Health and Fitness Coach at Metabolic Evolution. As a natural athlete, she began competing at the NGA where she became an NGA Pro. Zoey has been competing for the past three years and she recently earned her IFBB Bikini Pro title at the NPC Nationals in Miami. Zoey quit her job to pursue her coaching dream.
In this episode, we dive deep into what it takes to compete at the NGA, which is a different organization outside of the NPC. Zoey follows macronutrients to the tee and she will be talking to us about how to stick to a macro plan.
Stay tuned.
Takeaways
- The biggest failure you can have in life is the mistake of never trying at all
- You'll never know where you can go if you never try
- Do not take no for an answer
- Always strive to be better than your best
- Plan properly
- The biggest thing is to assess what your goals are
- Always find something to fit your macros
- Be smart
- Do whatever it takes to put your passion forward
- Stop the self-doubt
- Every day is something new
- Keep your gut down and your confidence up so that you're able to be your best
- Dive right in and give it a try
- Never give up because your time will come eventually
- Be willing to do things that are outside of your comfort zone
Important Questions
[00:07:37] How many years have you been competing?
[00:07:43] When and where did you get your pro card?
[00:10:03] Why exactly do you compete?
[00:13:30] How did you start your fitness journey?
[00:17:26] What exactly is NGA?
[00:22:54] Do you recommend girls starting out doing an NGA show?
[00:24:41] How does it work as an NGA pro?
[00:26:48] Why exactly did you decide to switch back to the NPC?
[00:36:11] Why do you choose to count macros versus having a set meal plan?
[00:36:49] What is the trick to actually sticking to your macros?
[00:44:48] Is it practical to stick to your macronutrient plan while you're out and about?
[00:47:21] What propelled you to quit your job?
[00:52:40] Do you feel like things will change on social media for you if since you're not competing?
[00:53:25] What are your goals in the sport?
[00:55:39] What piece of advice would you give to someone wanting to become a bikini professional in the sport?
FOLLOW ZOEY!
Instagram: @Zopanz
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
There’s more to life than Competing
As competitors, we can easily bury ourselves into competing. Competition after competition, our goal is to do better than we did previously. Therefore, we find ourselves working even harder, with intentions of bringing our best selves out. But is taking a break necessary? Should you do anything else besides competing? Actually, just take a minute and ask yourself if what you’re doing aligns with your goals.
Does it?
While some might view taking a break from competing as a weakness, it helps you rejuvenate, focus and come back with a renewed strength. A break is necessary for achieving success and productivity. Not to mention it’s an avenue for you to test out your other creative abilities in other areas other than competing.
Next time you feel pressured to stay on, do not shy away from disconnecting and trying out something new. Still hesitant? Don’t worry. Desiree Scoggin will share with you what she’s doing while she takes a break from the sport.
Desiree Scoggin is Creator of my DEB Fit Guides and the founder of DEBS Fit Training LLC, a company where she provides online Lifestyle Coaching. She also is an IFFB Bikini Pro, who earned her Pro Card in 2018. With a goal of becoming a role model for people throughout every aspect of life, Desiree is an active YouTuber, and she shares her passions to inspire others. She is a well-known influencer who uses social media to influence others.
In this episode, Desiree will encourage you to do anything you set your mind to. Believe me, her confidence is on another level. Further, she will share with us why she is taking a break from competing and if she has intentions of ever competing again.
Takeaways
- A healthy lifestyle is fun, fresh, and helps you stay fit
- If you're looking to excel in the sport, a break is needed
- Enjoy time with loved ones and doing what you love, prep is very selfish
- Know and do what you need to do
- Always walk with confidence
- Identify and keep a central identity around your suit color
- We all have the power to influence people
- Set the precedent to create a name and a brand for yourself
- The place you need to start is with yourself
- If you don't know what you stand for, you'll fall for anything
- Find your own balance
- Create a connection with your followers
- Give your audience an opportunity to engage back
- Know and understand your body
- Different seasons of life bring you into different scenarios
- Even if you finish last, you can still turn it into a first
- Embrace your offseason and take advantage of every single day that you have
Important questions
[00:05:46] How many years have you been competing?
[00:07:25] What keeps you motivated?
[00:09:37] How did you get started in fitness and how exactly did you get into competing?
[00:12:27] Do you feel like when you started competing you looked better?
[00:13:13] What exactly made you want to have that little break in between?
[00:16:25] Do you feel like when you're in prep, you can have everything?
[00:20:58] Did you ever have a problem finding the perfect suit color?
[00:22:17] At what pivotal moment in your life did you coin an influencer title?
[00:23:54] If someone wanted to become an influencer or wanting to brand their name, what advice would you give them?
[00:29:10] How do you balance everything?
[00:31:00] How exactly do you go about scheduling?
[00:33:03] What does it mean to fill up your cup and how exactly do you fill it up?
[00:34:09] Tell us a little bit about your business. Exactly what do you do and how do you help others?
[00:36:31] Do you feel your followers made a difference in your business?
[00:37:53] What do you do to connect with others?
[00:42:18] When you turned PRO, did feel like you got more people coming towards you?
[00:44:23] Do you see yourself continuing to compete or do you think that this is it for you?
[00:48:47] What exactly is next for you then?
[00:55:20] Do you feel like when you were competing, it kind of shed some light on some of your failures?
[01:00:45] If there was one piece of advice you could give to someone wanting to become a bikini professional in the sport what would it be?
Follow DESB
YouTube:Desiree Scoggin Fitness
Instagram: desb___
Twitter: DesB Fit
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
C'est La Vie
I know you like competing just like I do. That's why we work so hard towards it. In pursuit of success in this sport, we immerse ourselves in the energy of competition like healthy diet, the right exercises...you name it. But competition is a process, and every step of the process is important.
While being aware of what the process entails is key, recognizing other internal and external forces that might affect your performance or your life while competing is equally significant. However, this doesn't always come naturally for everyone. Some get to learn about some of those things from experience along the way. As they say, experience is the best teacher, but you really don’t have to learn from experience in this sport. Because you can always learn from those already excelling.
Yet again, I’m privileged to speak to someone who made it to the Olympia and performed really well. She is a gem. Lauralie has been through the process and has a great deal of experience. She is the sweetest, most down to earth, and humblest athlete I have ever met. I am so excited to introduce her to you.
Lauralie is an IFBB Pro, who earned her PRO Card in 2016. Besides placing second in her first Olympia show, Lauralie has won back to back pro titles. She began competing at quite a young age and has hit a home run through hard work. Her goal is to win Miss Bikini Olympia title.
In this episode, we find out more about Laurie, where she came from, how she started competing, and her journey leading up to becoming runner-up at the Olympia.
Takeaways
- Do good and good will come to you
- Be consistent
- The work you put in will show and will all come to that one package that you take to the stage
- Your hard work will be rewarded
- Never doubt yourself
- Leave no stones unturned, give it your all
- You have to trust in the process to see your body change
- Every day is different but the goal is the same
- Aim to be better than you were last time
- Enjoy both bad and good days
- Expect to lose some friends when you start competing
- You don't need anybody or anything to achieve your ultimate goal
- Focus on yourself
- Every day is different but you have to get it done
- Planning is everything: fail to plan, plan to fail
- Always listen to your body
- Look your best and give your best
- Get someone who can guide you into the sport
Important Questions
[00:06:40] How many years have you been competing?
[00:07:26] When and where did you get your PRO Card?
[00:12:00] Exactly what keeps you motivated then?
[00:13:49] Why exactly do you compete?
[00:24:36] What's your fitness background and how did you start competing?
[00:27:55] How were you able to get out of your stage flight shell?
[00:32:44] Do you ever feel like you're missing out on life while competing?
[00:35:19] Can you touch a little bit more on where your friends are now versus where you are now?
[00:38:45] Do you feel like this kind of sport is more accepting now, and do you agree with the way things are changing?
[00:41:24] What kind of message do you want to leave to other ladies your age?
[00:43:56] How do you balance everything?
[00:46:18] What have you found has really worked best for you to keep that balance going?
[00:48:04] Exactly how is your training regimen?
[00:52:02] Can you talk to us a little bit about what it was like winning three back to back pro shows?
[00:57:43] How does it work in Canada as far as getting your PRO Card?
[01:00:02] What opportunities would you say have come your way?
[01:06:05] What piece of advice you would give to someone wanting to become a professional in the sport?
Follow Lauralie!!
Instagram: @ lauraliechap_ifbbpro
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
3X BIKINI OLYMPIA WINNER, MY TRUTHS with Ashley Kaltwasser
Disclaimer: This episode will blow your mind
Let’s be honest. Most girls admit their goal for this sport is to make it to the Olympia. That tells you how huge this platform is. In simple terms, Olympia could peak your career in many great ways. Qualifying for the Olympia means you have worked extremely hard and you are really good at what you do. Now, imagine not just competing but winning a title in the Olympia. Not only that. Imagine winning three titles in a row.
Previously I have hosted undeniably phenomenal women, who have shared nothing but great insights. But our guest today is beyond exceptional. For the first time in the history of this show, I'm hosting an Olympia legend. This woman is a serious champion. Our guest today is none other than Ashley Kaltwasser
Ashley Kaltwasser is an IFBB Pro figure and fitness competitor. Ashley has accomplished something that no one else in the industry has been able to accomplish. In the history of bodybuilding, Ashley is the first athlete to scoop 3 Bikini Olympia titles in a row, taking her first title in 2013. She started competing at 23 and she has constantly been competing for six years, placing first in countless IFBB pro events. Ashley has impressively set the standard for all the IFBB pros. Like anyone else, she has her high and low moments but she uses every opportunity to touch and inspire other women in the sport. Ashley has educated and motivated thousands of women from all over the world.
This episode uncovers who Ashley really is deep down inside as she shares her passions, transformations, and lessons learned throughout her entire journey in her bodybuilding career and her life.
Takeaways
- Get comfortable with being uncomfortable
- You can't always expect the best conditions for everything
- Keep your goals very reasonable
- Time spent prepping for a show and competing is not time wasted
- Figure out what you can improve on so you can fix it the next show
- Don't be lazy, do what you need to do
- Be passionate about what you do
- Don’t just compete, take other opportunities that come along with winning
- Be confident with yourself
- You must put in the effort
- If you haven't had your blood work done, get it done
- Don't ever self-diagnose
- Your health comes first
- If prepping brings in sorrow for you, maybe it's not the best time to compete
- Don't jump into something that makes you unhappy
- Ensure your coach is legit and they know what they're doing
- Be the best version of yourself that you can be
- Don't get discouraged if things don't go your way every time
- Make each competition a learning experience
- Always ask for judges' feedback
Important questions
[00:06:08] How many years have you been competing?
[00:07:10] When and where did you get your pro card?
[00:10:39] What would be one quality that would make you a really strong athlete?
[00:12:15] What keeps you motivated?
[00:14:00] Why do you compete?
[00:20:15] How did your fitness journey begin?
[00:25:59] After you won the Bikini Olympia, what changed for you?
[00:28:32] What was the difference between your first, your second and your third win?
[00:29:27] Did your training or diet ever change from Olympia to Olympia?
[00:33:10] Do you find it hard to have relationships with people and do you find it hard to trust other people when you're at the level that you're at?
[00:39:41] What exactly did you do to bring your hormone levels back to normal after gaining the weight?
[00:49:29] How did putting on weight affect you mentally?
[00:52:38] What kind of advice would you have for someone who’ve put on a lot of weight and want to compete but is having a hard time prepping?
[00:54:11] Exactly how did you choose your coach?
[01:00:29] As far as education is concerned, what are your resources?
[01:01:59] What are your future goals now?
[01:07:27] What piece of advice you can you give to someone wanting to become a professional in this sport?
FOLLOW Ashley Kaltwasser
Instagram: Ashletkfit
Facebook: Ashley Kaltwasser
YouTube: Ashley Kaltwasser
Want to work with Ashley ? Please email Ashleykfitcoaching@gmail.com for inquiries. Mention the podcast to receive 20% off your package for the month of January !
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Why You Are Failing At Your Reverse Diet
Reverse dieting basically means adding back calories into your calories restricted diet that was done with the objective of getting into shape for the contest. Sounds easy, right? It is however not as easy as it sounds.
Many people tend to wonder why they are the only ones messing up after every competition every single time they step offstage. But you are not alone. In fact, I have personally been through this struggle so I totally understand what it feels like.
Trying to adjust your body to accept back the calories it has been deprived over a period of time is not easy. The fact that our bodies respond differently to calories may lead us to feel like we are all alone in this process. But I already figured you need help on how to handle the dilemma, so I got you covered.
No one better placed to address this topic than The Ab Chick. Yeah, you heard me right. But just in case you’re still wondering who I am talking about, I am talking about Stephanie Sequeira. Sounds familiar? Stay tuned to find out how she got the name The Ab chick.
Stephanie is an established IFBB Bikini Professional and a Competitor. Since 2014, she has constantly hit the stage, an attribute that has made her a very strong and skilled athlete. Stephanie is equally a fantastic, talented all-round woman. She owns a fitness coaching company where she trains and instructs people to achieve a heightened level of health and fitness.
Being extremely passionate about fitness, nutrition, and competing, Stephanie trains both Bikini Competitors and Non-competitors to help them do what they care about. She also has an exceptional social media presence where she influences positivity.
In this episode, Stephanie talks about reverse dieting and share tips on how to achieve it. This is a topic that most athletes struggle with and therefore I encourage you to listen till the end. That's not all. She will also share her thought on being a sponsored athlete and exactly what that really means. This is an extremely important aspect especially when you've built and grown your social media following. This is because many companies will approach you as a result, hence you need to be in the know.
This episode is full of valuable content and lessons that you will take home with you. Stick around to the end for a very special gift.
Takeaways
- Push yourself towards your own limits
- Nobody knows your body better than you
- Change your mentality towards things
- People fail because they lack consistency
- Don't rush, take your time
- Things happen for a reason
- Whenever you're seeking a sponsorship, analyze who will benefit before making a decision
- Everyone is different, don't try to be someone you are not
- Always figure out what works for you and what doesn't
- Don't give up on yourself, it might not have been your time
- If this is what you want, go for it and work hard
- Figure out what you need to work on and keep working for it
- Be truthful to yourself
- Be nitpick eventually
Important Questions
[00:09:08] How many years have you been competing?
[00:15:45] What keeps you motivated?
[00:16:30] Why exactly do you compete?
[00:24:18] How did you get into competing?
[00:27:11] Do you think turning pro within a year was a good thing or would you say that was more of a negative thing?
[00:32:32] If you knew all the things that you know now, how would you have done things differently?
[00:34:49] Exactly what did you do to keep the cardio in?
[00:36:31] What do you think is a proper way to go about doing a reverse diet?
[00:43:41] Can you briefly tell us about your accident?
[00:47:40] Do you feel like if you're doing a reverse diet that that guarantees an easier prep for the next go round?
[00:57:30] What do you think is the ideal bikini look and do you feel like this is obtainable for everyone?
[00:59:34] What's your perspective on being a pro athlete and then having a sponsorship?
[01:07:34] What are your goals for this sport?
[01:13:14] What advice would you give to someone wanting to become an IFBB Bikini Professional?
Follow Steph!
Instagram: @theabchick
Want to join the ABCLUB membership group and get 50% off subscriptions? In this group you will see all of Stephanie's daily lifts, what she eats everyday, her programming, her check ins, education on setting up your own macros, training program, and so much more !! use the code bikini diaries to get 50% off !!Sign up NOW!
Website: Theabchick.com
Youtube: Stephanie Sequeira
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
How to Handle the Judges' Critiques
Once you step on the stage, criticism, whether positive or negative, is inevitable. In one way or another, the judges will critique you. Unfortunately, some insensitive judges will say awful things about you - a possible destructive-criticism. This kind of criticism can even ruin you and your career if you are caught off guard. So, how do you handle such critiques to avoid derailing your goals for this sport? Let’s find out with Jacqueline Gomez.
Jackie is an IFBB Bikini PRO who has been competing for five years. She was Overall Bikini Winner in 2017 North American. Jackie is also an Elementary Teacher in a Montessori. She is passionate about Bikini competition and she aspires to compete in the Olympia some day.
In today’s episode, Jackie will talk about what it feels like to get a really awful critique from a judge and how you can handle such a critique. She as well will share exactly how peak week works, available peak week methods and how it does change every single time we step on stage.
Takeaways
- Blocked out all the negative and just stay positive
- Don't run with everything judges tell you
- Give your body a break
- Do whatever it takes to get to where you want to be
- Keep going, don't give up
- Everything happens within time
- Be patient, consistent and you will achieve your goals
Important Questions
[00:05:05] How many years have you been competing?
[00:08:36] What keeps you motivated?
[00:20:41] How did you get into fitness?
[00:24:38] Was your success gradual or do you feel like you were always at the top?
[00:26:37] Can you share with us what is your peak week method?
[00:33:39] Do you ever use diuretics?
[00:36:08] Do you ever keep your feet up?
[00:39:28] What made you not want to compete anymore?
[00:40:52] Could you explain some of the symptoms you would feel when you had anxiety?
[00:44:28] You suffered from Amenorrhea. Can you explain to us what Amenorrhea is?
[00:51:50] How do you feel about the new Olympian qualifications?
[00:56:06] What is being a professional in the sport mean to you?
[00:59:41] What advice would you give to someone wanting to become an IFBB Bikini professional?
Follow Jackie!!!
Instagram: Jackyy_fits
Facebook: Jacqueline Gomez
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
My Relationship With Food Almost Took My Life
The thing I love most about this sport it how it has continually transformed lives. I have lost count of the inspiring stories that I have registered so far — even on this podcast alone. Whether it's a girl who was contemplating suicide. Whether it's a girl who had a feeding disorder. Whether it's one who had an emotional breakdown. And not to mention domestic violence. These are some of the stories whose positive outcome was as a result of engaging in Bikini competition. Andreanna Calhoun story is unique too.
Andreanna is an IFBB Bikini Pro. She received her pro card at Miami Nationals in 2015. Even though she has not competed on a professional bikini stage for a while, she is utmost focused and dedicated to fitness. This was as a result of her struggle with both Anorexia and Bulimia. She recently contested in 2018 Miss Twin Peaks National Contest in Dallas, Texas.
Andreanna talks to us today about her daunting childhood and how that led her struggles with both bulimia and anorexia besides how competing saved her life. She also talks to about her tight-knit relationship with her twin sister and how they are giving back to the fitness society every single day. Finally, she will share how she has kept herself physically and mentally healthy off the state for.
Stay tuned.
Takeaways
- Be yourself
- When you fall, get back up
- Your health comes first
- Give your body time to rest
- Listen to your body
- Take time to learn your body
- Be patient
- Apply discipline, hard work, and the structure
- Love yourself
- Make sure you are physically, mentally, emotionally and spiritually ready before you start competing
- Find a good coach: one that's knowledgeable and educated
Important Questions
[00:05:32] How many years have you been competing?
[00:08:12] What keeps you motivated?
[00:11:52] How did you get into fitness and competing?
[00:13:06] Would you say that you had two disorders?
[00:13:58] What do you think caused your disorders?
[00:15:48] How long were you sick?
[00:16:26] What was your breaking point?
[00:19:51] When you decided to compete, how did you feel after your first show?
[00:23:14] When did you decide you wanted to become an IFBB Bikini Professional?
[00:23:57] How long did it take you?
[00:31:08] How did it feel to be back on stage again?
[00:31:52] What do you think is different competing now compared to when you competed?
[00:36:55] What advice would you give to someone wanting to become an IFBB Bikini professional?
Follow Andreanna
Instagram: @fitnesschicka
Train with Andreanna
Apply Here
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Fucki It! I’m Done!
All I had to do was quit. That's it. I quit. It's annoying, discouraging, and mentally draining to constantly change who you are to please others. It's even more annoying when you have to do it at the expense of your happiness.
We all want money. I get it. But I'd rather be broke and be happy. No amount of money should you allow to compromise your happiness. Reason being, happiness is an exceptional recipe for many great things. If your job no longer brings you joy, chances are your time is up. I mean it. It's time to quit. I love being in control of how I spend my time, my day and my energy. I also love helping others.
Why am I telling you all this? Because I know you could be struggling to get out of a situation that is pulling you behind. A situation that is an obstacle to your happiness or even achieving your goals.
This episode is all about myself - what I was doing, what I am currently doing and what my plans for the future are. It's all about who I am and what I stand for. I will also talk about why I started this podcast and how it has continued to impact lives.
I will also touch on four different points that I want you to sit and think about. These points may help you get out of the situation that you're in so that you too can start living a happier life as well as live to your fullest potential.
The four points
-
Your why
-
Your environment
-
Filling up your cup
-
Believe in yourself
Trust me by the time you're done listening you will have a different perspective.
Let's go!
Takeaways
- We all have a purpose on this earth
- We can make things happen and we can affect people in a positive
- Sometimes you have to take a leap of faith.
- Trust in yourself
- Extreme situations call for extreme decisions
- Get rid of everything else that does not align with your why
- Some people are meant just for certain things in your life
- When you start believing it, others will believe it as well
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Relationships Struggle While Competing
By competing, we all strive to gain victory when we step out of that stage. However, the prepping process is not always easy. It’s a difficult plight. While your attention shifts to prepping for the competition, your relationship with family and friends is at risk of going down the drain.
As a matter of fact, when you immerse yourself to competing, things are going to change. Relationships will be affected either negatively or positively depending on how well you address the foreseeable change. So, how do you strike a balance between your relationships and competing? I had the pleasure of speaking to Sonia, who’s will share how she lost relationships while competing.
Sonia Lewis is an IFBB Bikini Pro. She was the overall Bikini Winner in the 2018 Arnold Amateur where she turned pro. Dues to her outstanding performance, she has been invited to go to the Arnold in 2019. Her goal is to compete in the Olympia.
In this episode, we’ll dive deep and talk about relationships: how we've lost relationships in the past and how things change when we're deep into competition prepping. Sonia talks how she has absolutely no balance when she's in prep, as well as her love life. Additionally, she will share on how relationships with her friends and her family are just so stinking hard to manage.
I’m sure you struggle with this too. So let’s go!
Takeaways
Always stay ready so you don't have to get ready
Talk to your family and friend about what competing takes
Find a balance between competing and your relationships
Even if you have stretch marks, you can still compete
Just like it takes time to build your muscles, it takes time for your skin to tighten up
Be confident with yourself
The more shows you do, the more comfortable you get on stage
Compete with yourself, don't compete with other people
Competing definitely teaches you great practices of health
Do thorough research on your coaches, you just can’t trust everyone
Important Questions
[00:06:46] How many years have you been competing?
[00:07:33] What is your favorite quote that keeps you going?
[00:10:12] What exactly keeps you motivated?
[00:12:36] How did you start your bikini journey?
[00:23:24] Can you quickly explain the Arnold to everyone just in case they don't know what it is?
[00:26:09] How exactly were you able to balance being in this negative energy, having a child, and going into this competition?
[00:27:50] What exactly gets left behind when you start competing?
[00:29:43] How did the relationship with your child change?
[00:31:40] Do you ever regret growing out of some of the old relationships that you had?
[00:37:09] What's your remedy for stretch marks?
[00:42:10] If you could change anything about the sport, what exactly do you think you would change?
[00:48:53] What exactly would you tell someone who's struggling through their first competition?
[00:50:56] What do you think has been your biggest struggle?
[00:55:02] What piece of advice would you give to someone wanting to become an IFBB Bikini professional in the sport?
FOLLOW SONIA
Instagram:
@soniablewis
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
I SURVIVED DOMESTIC VIOLENCE AND A CRAPPY COACH
Definitely, you hire a coach with a hope that they will help you realize your full potential or achieve your professional or personal goals. But sometimes your coach may do more harm to you than good. Now, as a learner, is it advisable not to just follow blindly on the things your coach asks you to do. This way, you will be in a position to tell if your coach is helpful or they’re just after your bucks. Sometimes also you have to listen to your gut feeling. I’m excited about this episode because this is absolutely what Jasmine will be talking to us about.
Jasmine Gonzalez is an IFFB Bikini Pro, and a US Marine Veteran. She is currently a Posing Coach.
In this episode, Jasmine will shed some light on inappropriate and harmful tactics a prior coach used on her and how she fired the coach. She will also share a life-changing story on how she attempted suicide three times and how she survived. In addition, she will talk about how she escaped domestic violence, as well as how she turned pro in less than a year.
You might get teary so please keep your hanky close.
Here we go!
Takeaways
- When you feel you've reached the end, talk to someone.
- The first sign of feeling like you have nothing else is when you need to reach out
- Work with a coach that believes in you
- Question why you feel certain way before moving
- If you have something festering in your mind, always reach out to somebody
- Stay away from things that trigger your mental health
- Surround yourself with a good support network
- If you're not mentally right, you can't help anybody else
- Do it, you can definitely do it.
- Listen to the right people, do the right thing and you'll succeed
Important Questions
[00:06:08] How many years have you been competing?
[00:15:08] Why did you start your fitness journey and how did you get into competing?
[00:18:15] What prompted you to get in the military?
[00:20:11] Do you think that joining the Marine Corps had anything to do with maybe trying to find an escape from what happened to you when you were younger?
[00:21:54] When you got married, did you feel like you got married for the wrong reasons, then?
[00:22:41] Was it something where it happened and then you knew right away this wasn't for you?
[00:25:01] Is there anyone that helped you through all of this?
[00:25:36] Why did you feel that suicide was the answer?
[00:27:42] Were there any words of advice that you want to tell someone contemplating something as severe as taking their own life?
[00:28:48] How is your recovery process through this all?
[00:31:58] When did you decide that you wanted to become a professional in the sport?
[00:35:45] What made you really stand up against coach?
[00:40:06] How was the process of getting out?
[00:51:54] How do you use your professional card for good?
[00:58:30] What advice would you give to someone wanting to become an IFBB Bikini professional in the sport?
FOLLOW JAZZY
@jazzyfresh.ifbbpro
Pose with Jazzy
PoseWithJazz
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
How To Create A Healthy Relationship With Food
We all have to eat. No doubt about that. But what, when, and how much you eat is all under your control. What and how much you eat especially tend to reflect on your physique. Unfortunately, if you do not eat right you are likely to become overweight, risk health problems or even depression. Now, making the right food choice and eating the right portion can be a struggle for many of us, and sometimes we find ourselves having to deal with that in this sport. But worry no more as Laura is in the house today to talk you through those struggles.
Laura Norton is an IFBB Bikini Pro. She is also a Graduate of CVT School, currently working as a Veterinary Technician.
In this episode, Laura is set to talk to you about creating a healthy relationship with food. She has created a formula that has definitely helped her tackle her struggles when it comes to food. Additionally, she will share very important tips on how to change your mindset when you're getting that food feel. That’s not all. She is going to answer a very important question–did losing the weight ever make her a happier person?
Let’s go!
Takeaway
- If you set your mind to it, you can achieve anything
- Find happiness other than in food
- When you need help, reach out to someone you trust and talk your heart out
- Be prepared for body weight fluctuation
- There's a time to be lean and there's time to put on muscle and gain weight
- Make yourself a priority
- Everything you preach you need to practice
- You are in control of yourself
- Learn and understand your body
- Never compare yourself with other people
- Cultivate the right mindset
- Keep showing up, don't run your body to the ground
- When you need time off, take time off
Important questions
[00:05:18] How many years have you been competing?
[00:13:27] When did you actually start your fitness journey?
[00:16:38] At what pivotal moment did you decide you wanted to become an IFBB bikini professional?
[00:18:00] Tell us a little bit about that deep end.
[00:20:24] When you got off stage did it take you long to gain the weight?
[00:21:20] How did you recover from this?
[00:28:20] Is there anything else that you would say to encourage someone who's starting their weight loss journey?
[00:30:16] Do you feel like your weight change made you happy or was it something that is something that is a little bit deeper?
[00:37:57] What methods would you give us in order to keep a tight tummy?
[00:40:03] Is there any kind of methodology that you use to depict how long your bikini prep should be per each competition?
[00:45:02] Do you ever feel like this whole lifestyle has affected you in a negative way?
[00:48:49] Do you have a mentor in the sport that's definitely helped you along the way?
[00:52:06] What advice would you give to someone wanting to become an IFBB Bikini professional in this sport?
Follow Laura Norton!
Instagram: @lauranorton2
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Breaking Barriers: The First Persian Bikini Pro
When you embrace taking bold steps, you definitely are set to breaking certain barriers. And sports—specifically bikini—is a great way to breaking some of those barriers. While barriers could be your culture, religion or even people around you, the gifts and talents inside you, when cultivated, can help you overcome those obstacles.
Mahsa Akbarimehr is an IFBB Pro, who made history as the first-ever Persian woman to earn a Bikini Pro Card. Mahsa grew up as an athlete but she was limited to what she could do by religion as well as policies imposed by the government. It's truly remarkable that she came from a country that did not allow bodybuilding. But not only did she go after her goals, she also exceeded them, paving way for many other Persian women to do exactly the same thing. She is now an inspiration to so many people around the world. Mahsa story is a perfect example that dreams truly do come true.
In today’s episode, I’m excited to talk to Mahsa about her background and her journey to the United States. She will also share how she began competing and how she became the first Persian IFBB pro.
So let's get close and personal!
Takeaways
- Cultivate your dreams, they will one day materialize
- Work on perfecting yourself all the time
- Be patient with yourself
- Don't let negative things said about you bring you down
- Just pay attention to the positive people in your life
- Be consistent
- Be serious with your goals
- It's not just about training or being active, strong mindset counts
- Don't get yourself in the sport unless you are ready
Important Questions
[00:05:28] How many years have you been competing?
[00:05:55] When did you turn pro and where?
[00:08:56] What keeps you motivated?
[00:10:35] Why do you compete?
[00:14:12] How did you fall into a fitness journey?
[00:20:53] How did you as a family deal with the criticism from everyone else?
[00:22:33] What would a Persian woman in Iran be doing as an activity because they wouldn't be swimming?
[00:25:01] Why did you move to the US?
[00:30:40] What advice would you give to someone in the Middle East wanting to do exactly what you're doing now?
[00:32:43] How do you break past these stereotypes of being what you are?
[00:47:35] What are your goals in this sport right now?
[00:48:46] Are you accepting clients right now?
[00:49:17] Could you tell us a little bit about Mahsa Collection?
[00:53:15] What is one advice you would give to someone wanting to become a Bikini Professional?
FOLLOW Mahsa
Instagram: @mahsa_ifbbpro
Website: www.mahsafitness.com
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Make Your Vegan A Reality
What comes to your mind when you think about the word "vegan"? I bet how hard it is for you to resist all the mouth-watering animal products—sausage, pizza, chicken, etc. For how long can you ignore the urge? Can you do without these animal products altogether? Now, if you do and you're wondering where to begin to transition into a vegan, or which diet to incorporate in your meals, you are in the right place. Bre has been a vegan for over a year now and she has great tips for you.
Bre Turner is an IFBB Bikini Pro. A very unique thing about Bre is that she is a vegan competitor who has embraced a vegan way of life and still continues to thrive in this sport.
In this Episode, Bre will share with us her vegan diet and how she integrates her vegan way of life into her relationships as well. Additionally, she will share steps to take in order to transition into a vegan as well as some vegan meals samples that are readily available in your next neighborhood store.
Stay tuned.
Takeaway
- Take it one day at a time
- Don't overwhelm yourself
- Always remember your why in life
- If you really want to maximize the opportunity, you must have a goal and objective
- If you said you're going to do something, then do it do it
- Be patient with yourself and trust the process
- Walk like it, Talk like it, Prep like it
- Where there is a will there is a way
Important Questions
[00:05:05] How many years have you been competing?
[00:10:24] What keeps you motivated?
[00:16:17] What got you into competing?
[00:21:58] What exactly is veganism and what does it mean to you?
[00:23:26] At what pivotal point in your life did you decide that eating meat was no longer a benefit?
[00:25:15] What do you say to people when they tell you that you need to eat meat in order to get an adequate amount of protein?
[00:29:48] What is a full day of eating look like for you?
[00:34:47] Have you seen any benefits so far?
[00:36:23] When you started this transition, how exactly did you learn about being vegan and what resources did you use?
[00:38:03] When you decided to start the transition, do you think that it was a hard transition?
[00:41:23] Did your coach do a structured plan with you?
[00:42:32] What would you say is the first step one would take in order to transition into being a vegan?
[00:57:22] Are there any other vegan competitors that you look up to you in the sport?
[01:00:09] And what advice would you give to someone wanting to become an IFBB Bikini professional in this sport?
FOLLOW BRE
Instagram: @bre.faith.fit
@vegan.bre
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
How to Handle Every OFF-SEASON with Ease
When you begin to think about the business side of competing or even your relevance as a competitor, you probably would be reluctant to take an off-season. But the real question that you should ask yourself is, is taking off-season important? Really, is it important? If it's important, how should you handle it? Let's find out with Lauren Dannenmiller.
Lauren Dannenmiller is an IFBB Bikini Pro, who triumphed over the 2017 NPC Nationals Bikini Championship. She is a Business Partner, a Contest Prep and Lifestyle Coach at Team Cosmic Bodies, a company that lay focus on Bikini prepping and fitness coaching.
Today, we're going to dive deep and talk to you about how she handles her off-season and the possible physical and mental changes during that time. Lauren will also share her experience being in-season versus off-season and how the attention that she gets while in-season is affected.
Finally, she will give you tips on how to set boundaries when your partner adds up not just as your business partner but a coach. Ready? Here we go!
Takeaways
- Hard work, consistency, and determination will take you where you want to go
- Ensure you are ready to compete
- Get your willpower high
- Take a break to evaluate and work on yourself
- You never know what's going to happen at each show
- Taking time off gives you longevity in the sport
- The more shows you do, the easier it gets
- Your time will eventually come
- Be patient, it takes time to get anything that you want
- Don't give up, keep pushing
- Competing should not be the only thing that you do
- Put your posing under control before doing any national shows
- Plan out your season
Important questions
[00:07:14] When did you get your pro card?
[00:10:06] Why exactly do you compete?
[00:16:05] How did you start your fitness journey?
[00:18:31] What is your team's mission statement?
[00:21:48] How do you set the boundaries with your partner?
[00:26:46] How were you able to stay lean the entire year that you competed?
[00:32:09] How did you handle your reverse and what was your step by step process, stepping off of stage?
[00:41:37] How exactly did you prep your mind going off-season?
[00:44:13] Exactly how did you adapt to off-season when it came to nutrition though?
[00:47:04] How did you handle post-show blues?
[00:49:56] Do you feel like you received less attention in the off-season than when you're in-season?
[01:03:55] What does being a professional in the sport mean to you?
[01:10:03] What advice would you give to someone wanting to become an IFBB bikini professional in the sport?
FOLLOW Lauren
YouTube: Lauren Dannenmiller
Instagram: @laurendannenmiller
Team Cosmic Bodies @teamcosmicbodies
Apply Here
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
My Deepest Struggle
If you were told to define how you want your life to be, you probably would never incorporate pain, struggle, shame, humiliation….name it. We all wish to have a smooth life with minimal obstacles if any. But surprisingly, if you sit back and reflect, some of the worst experiences you’ve faced probably led to great outcome. Beautiful success stories have been obtained from those very struggle.
Paige Lilly has been through such struggles to a point of contemplating suicide. Yet that very experience led to her discovery of Bikini competitions – which she now continues to register nothing but success. Paige is an IFBB Bikini Pro and Posing Coach. She is an Overall 2017 NPC Junior USA Championship Bikini winner.
In this episode, Paige pours her heart to you about how she was bullied since she was young, her suicidal thoughts, and how her horse saved her life. She will additionally share her visualization technique on winning and how she does it. If you are also wondering whether you should go straight into your pro debut after turning pro, you are in the right place. Paige has some great tips for you.
Listen keenly till the end for a chance to win a free Skype Posing session with Paige. All you have to do is be the first to leave a review.
Here we go!
Takeaways
- Persevere and be persistent
- Go for anything you want, let no one stop you
- You are not doing this for anybody else, you are doing it for you
- Be steadfast and you will reach whatever goal you set out to reach
- Surround yourself with people who are benefiting and enriching your life
- Be passionate about what you do
- This is supposed to enhance your life, it shouldn’t be your whole life
- Don't ever listen to anyone who tells you can't do it
- Follow your heart and do what feels right in your heart of hearts
- Don't just be a sheep, educate yourself
- If you need help or advice, reach out to people you look up to
Important questions
[00:07:09] How many years have you been competing?
[00:07:22] What qualities make you a strong athlete?
[00:11:18] What keeps you motivated?
[00:14:08] What got you started in fitness?
[00:21:56] What was that pivotal moment when you realized you can become an IFBB bikini professional?
[00:28:04] Could you explain the method of visualization you use and exactly how that took you to the top?
[00:31:56] Would you recommend women going straight into their pro debut after they turn pro?
[00:39:37] Why do you think you started binging?
[00:42:54] What would you tell someone struggling with binging to get out that?
[00:44:20] Can you explain the overhead shoulder press method?
[00:45:45] What are your goals this year or next year or five years from now?
[00:46:35] You are testing to become a judge. How do you go about that?
[00:51:50] Who is your mentor in the sport?
[00:56:30] What advice would you give someone wanting to become an IFBB bikini professional?
LetsGetChecked trylgc.com/bikini use code Bikini20 for 20% off your test!
Follow Paige Lilly:
Instagram: @ifbbpro_paigelilly
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Tiffany Vann: Switching from Figure to Bikini
You know without a doubt that this sport is where you belong. Your passion tells you so. And so is your desire. In fact, that is as clear as day to you. But you are not exactly sure where in the sport you belong.
If this is the question you are struggling with, I got you. Getting to decide which category of this sport will augur well for you can sometimes be difficult. But don’t you worry, I’m committed to ensuring your ride in this journey is as smooth as it can get. So hang on for Tiffany’s tips.
Tiffany is an IFBB Bikini Pro, and a former professional dancer. She is a Certified Yoga/Pilates Instructor, and a Pose Trainer. Tiffany is also a NASM Certified Weight Loss Specialist and Personal trainer. The IFBB Pro initially begun as a Figure competitor, but later switched to Bikini. Her goal is to compete in the Olympia in 2019.
If you're a figure competitor and you're thinking about moving to Bikini or maybe you're already a bikini competitor, this episode is for you. Tiffany will give you tips on how you can switch from one category to another and how to determine which category is best for you. She will also talk about the extremes of prep and how to structure your show choice.
Not just that. She’ll be addressing the common question of when it’s the best time to start picking out your shows for the next season. As well, she talks on whether or not it is important to have sponsorships.
Finally, natural hair. Should black girls wear their natural hair on stage? Is this ever going to be a thing where you see afros and thick curly hair on stage?
Without further ado, I am so excited and delighted to introduce to you Tiffany. Let’s go.
Takeaways.
- Learn and grow every day
- Cultivate a desire to improve
- Do your research and make sure that you're making a sound decision
- Be confident in your decision
- Ensure your lifestyle is sustainable
- If you start the process with a coach, finish it
- If your coach is not confident in their ability to get you where you need to be, find another coach
- To challenge yourself, step out of your comfort zone
- Hire a knowledgeable coach
- Always consult other competitors when choosing your coach
- Have the right mindset
- Make sure you're mentally prepared to embark on this sport
Important question
[00:07:42] How many years have you been competing?
[00:10:49] What keeps you motivated?
[00:15:46] How did you start your fitness journey?
[00:17:32] Why did you decide that you were going to do figure?
[00:18:16] What advice would you give someone to help them decide which category they should be in?
[00:20:17] How does training for figure and bikini differ?
[00:21:21] Do you think you have to use performance enhancements in order to be successful in figure?
[00:22:46] What made you want to switch to bikini?
[00:24:58] Did you switch coaches after switching from figure to bikini?
[00:26:40] What advice would you give to someone who's struggling with trying to make that switch?
[00:27:30] What things do you as a bikini competitor take into consideration when deciding a coach?
[00:35:45] How do you structure your shows for the year?
[00:42:46] Is there a reason as to why you don't wear your natural hair on stage?
[00:48:41] Is there any mentors that you look up to in the sport?
[00:51:04] What advice would you give someone wanting to become an IFBB bikini professional?
LetsGetChecked trylgc.com/bikini use code Bikini20 for 20% off your test!
Follow Tiffany!!!
Instagram: @fit_t_cv
Facebook: Tiffany Vann
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
How to Tackle Back to Back Shows
If you have ever competed, you can possibly relate to how strenuous and demanding it is to stay the course. From prepping all the way until you take the center stage to reveal that cute body – that you’ve worked so hard to build. Now imagine a show every two weeks. You think that’s nerve-racking? I thought so too. But not for Kaylie Fountain, who has been competing every two weeks. Huh?
Kaylie is an IFBB Pro, Personal and online Trainer. She has been competing for four years. She won her IFBB Pro Card at the Miami Nationals in 2016 where she emerged the overall winner in her category. Kaylie holds a degree in General Exercise Science and Nutrition from the University of Colorado. Her goal is to compete in the Arnold Show, as well as in the Olympia.
Today, we will be talking about how to go around doing one show after another in a short span of time. As you may know, a lot goes into that and it can be quite demanding. Kaylie will also talk about switching from coaching yourself to actually getting a coach and how different it is when you're coaching yourself versus putting your prep into someone else's hands.
Additionally, talk to you about how you can compete in a healthy way. Plus, she’ll tell you what she thinks about competing. I’m sure these are all things that we want to know about.
Let’s get started.
Takeaways
- Maintain self-discipline
- If you don’t motivate yourself, no one will
- Having a coach will simplify your journey
- Keep practicing and learning your body, you will establish what works for you
- You just got to stay focused
- Do whatever you have to do to ensure that you will be the next best the next time you get on stage
- Trusting your coach is as important
- Work with somebody that you can fully trust
- Be true to yourself
- Find techniques that will work for you
- Love what you do
- Offer help to others that look up to you
- Always be humble and willing to give
Important questions
[00:07:46] How many years have even been competing?
[00:09:22] Three qualities about yourself that make you a strong athlete?
[00:12:35] What keeps you motivated?
[00:15:53] How exactly did your fitness journey begin?
[00:26:03] What point in your life did you realize you need to put on muscle?
[00:28:11] At what point did you realize you needed a coach?
[00:32:28] What are your thoughts about competing now that you're in it
[00:38:42] I know you're doing back to back shows. Is it every single weekend it's a different show?
[00:42:57] How strict are you with yourself right after a show even knowing that you have another show coming up?
[00:49:45] How do you think your preps has changed since you been able to work with your coach?
[00:53:33] Has there ever been a time where you didn't listen to your coach?
[00:54:58] What would you say were the biggest lesson you've learned and your career?
[00:57:02] What are your goals for this year, next year, five years from now? Do you see yourself doing bikini forever?
[01:00:58] What piece of advice would you give to an IFBB bikini professional?
LetsGetChecked trylgc.com/bikini use code Bikini20 for 20% off your test!
Follow Kaylie Fountain
Instagram: @kayliefountain_ifbbpro
Train with Kaylie !!! Mention Bikini Diaries for your first week completely free!!!
Website: www.kfountainfitness.com
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
God, Family, Giving, Competing
Episode 10 guys! This is how far we’ve come. What a milestone!
Believing and having a relationship with God is a personal choice. And when you do, your actions - what you chose to do or not to do - could be perceived wrong or right depending on who you ask. Especially competing in this sport, there is a possibility that you will be judged by people who do not have a clue what your story is. So what do you tell them? Should you even say anything to them? Our guest, Erika Winbush has been through this and she has the perfect answer for you.
Erika is an IFBB Pro. She started competing in 2016 and amazingly received her pro card after only competing for three shows. Besides competing, she is the Founder and CEO of her clothing line, Liv Bold Royalty, a company that represents women empowerment. She volunteers at The City Eats as a way of giving back to the society. Erika is also a mom of two cuties, that she says drives her to do what she does.
This episode is striking guys. The stunning Erika will open up her heart as she talks to you guys about her relationship with God, why she's open about it on social media, and all the obstacles she's had to overcome as result of being open about her faith online.
She also talks about how competing has definitely impacted her life in a positive way and how it's been impacting her children's lives in a positive way as well. Erika will also tell you why she gives back to the community, and how you can do it. And lastly, she will also share about how she lost her friend after she began her competition journey.
Guess what! There’s a prize for the first three to leave their feedback from this episode. Listen till the end.
You don’t want to miss a line.
Takeaways
- Competing is not easy but it's worth it
- We're all kings and queens, let no one take your crown
- Don't allow people to dull who you are because of their insecurities
- You might hit a bump here and there but it's only to bring out the greatness in you
- You must work on your mind, body, and soul
- There are so many different realities, and you choose what reality you want to live
- Stay positive
- You're not competing against anyone; you're competing against yourself
- You may fall down, but it's how you get back up again
- Keep going after it, no matter how many times you don't place
- Do not let any negative thoughts in your mind stop or slow you down.
- Keep pursuing the dream and vision that you have for yourself.
Important questions
[00:07:56] How many years have you been competing?
[00:12:20] What keeps you motivated?
[00:18:21] How did you start your fitness journey?
[00:21:44] Now that you are an IFBB Bikini Professional, what did you decide to do next?
[00:23:20] What exactly does “Let no one take your crown mean”?
[00:24:38] When did you start your business?
[00:25:50] If someone was wanting to start an apparel company, what advice would you give them?
[00:31:30] Could you explain the relationship that you have with God?
[00:35:38] How exactly do you respond to people who may question you about your relationship with God?
[00:38:44] Can you tell us exactly how you started giving back to your society?
[00:41:24] How were you able to find this charity that you're giving to?
[00:45:25] What do you what are your future goals?
[00:47:20] What are the biggest lessons you've learned in the sport?
[00:58:04] What advice would you give to someone wanting to become an IFFBB bikini professional?
LetsGetChecked trylgc.com/bikini use code Bikini20 for 20% off your test!
Follow Erika Winbush!
Instagram: @erika_livbold
Website: livboldroyalty.com
LivBoldRoyalty Instagram:
@LivBoldRoyalty
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Staying in Tune with Yourself
Wait! Have you ever paused and asked yourself these questions: What drives you in your bikini journey? Relevance, success or self-love? Are you restricting yourself? Are you denying your body? How do you find balance? You probably should. Your answer to these questions could be your turning point to breaking that barrier.
We often focus so much on what awaits us on the finish line to an extent we forget about ourselves and end up not touching the line at all. This then becomes our self-imposed source of demotivation. I did the digging and found Angeles Burke who has gained industry experience long enough to address these questions for you. Stay tuned as we unpack the titbits.
Angeles is an IFBB Bikini Pro, AFAA certified group fitness instructor, personal trainer and a fitness expert. She has been competing, coaching and teaching for the past 6 years. Noticeable in her eloquence, her public speaking skills are on another level, something she is passionate about and has been doing for quite a while. Through passion and hard work, Angeles not only made it to Olympia stage, but she was also published on Oxygen Magazine. She also works with brands such as Celcius and Dimatize.
In this episode, Angeles gives insider tips on exactly how to get sponsorships. She also talks about how modesty is her best policy while representing the fitness brand and values that she aligns with. She also discusses her decision to leave the stage and the process she worked through to ditch her scale
Let’s go!
Takeaways
- Find a brand that you can align yourself with that has the same core values
- Keep practicing, soon you will master the art
- Just because you're not pro doesn't mean that you can't get a sponsor
- Work with a team that will help you
- Keep your image fresh and up to date
- Go after what it is that you want
- There are so many girls wanting the same things, find something that really sets you apart
- Don't let anything control your life
- It's okay not to eat every three hours if your body is not hungry
- Associate yourself with positive people
- You must give yourself that break
- Stay positive
Important questions
[00:05:33] How many years have you been competing?
[00:10:25] What keeps you motivated?
[00:18:52] When did you start competing and how did you start your fitness journey?
[00:23:27] How long did it take you to turn pro?
[00:27:37] Did sponsors come after you turned pro?
[00:32:01] How do you recommend other people go about trying to get the sponsors?
[00:40:44] What would you say that you do that provides the most value for everyone?
[00:42:10] What happened that made you want to take time off from the stage?
[00:47:13] Do you feel like you were able to find that other side of Angeles when you stopped competing?
[00:48:20] Do you think that you'll ever return to the stage?
[00:53:19] What would you say is the difference between healthy and unhealthy?
[00:59:40] When you threw out that scale, how did your life change for you?
[01:02:51] If you could give any piece of advice to someone who wants to turn pro what would that be?
LetsGetChecked trylgc.com/bikini use code Bikini20 for 20% off your test!
Follow Angeles
@angelesburke
Social Media: Angeles Burke - Facebook, Instagram, Twitter, Snapchat
Recommended gym:
Doherty's Gym in Australia
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Competing Saved My Life
You want to be happy, right? I also want to be happy. We all want to be happy. But sometimes life throws at us obstacles and challenges to a point of depression: You can't sleep. You lose appetite. You feel useless. Eventually, you get stuck and you are at your wits' end.
It's much worse when people around you recognize you're hanging off the cliff, but instead of saving you, they unexpectedly snip the rope you've been holding to stay alive. This is not a fairy tale. Kerryne Henich has been through it all.
Kerryne is IFBB Bikini professional and a coach. She has successfully been competing for 10 years. This year alone, Kerryne has done nine shows and still have strength left for more. She aspires to become an Olympian and she is tirelessly working towards achieving that goal. The 39-year-old is a mother of four and does not allow anything to come in between her kids and competition. In fact, she says competing saved her life.
Today, talking to Kerryne, her story got me teary. I probably should caution you too because this episode is a tear-jerker. So just keep your handkerchief close enough. The dazzling Kerryne will open her heart and talk to you all about overcoming her eating disorder, sticking up to her husband, and leaving her community behind. Her journey is rich, real an honorable and I am so excited and delighted to share it with you all.
Let's go.
Key takeaways
- Don't abandon your goals, you can do anything
- The healthy state of your mind is dependent on who you are with
- Keep going, you will get better and better.
- You're the only person that can control your life
- Loving and learning to accept who you are, how you are will make you stronger
- Don't compare yourself to others, work on achieving your goals for you
- We all have battles that people don't even know we're dealing with, don't compare your journey with someone else's.
- If you're struggling with any kind of healthier mindset, go to therapy
- Identify your triggers, then stay away from them
- Patience, persistence, and consistency is always key to everything
- If it's something you really want, you just have to keep going
- The choice to stay or walk away is in your hands
- Put yourself first
Important questions
[00:05:19] How many years have you been competing?
[00:07:22] What three qualities do you think makes you a strong athlete?
[00:09:05] What would you say motivates you?
[00:10:41] How many shows have you done this year?
[00:15:05] How exactly did your whole fitness journey start?
[00:19:47] What do you think was the cause of your eating disorder?
[00:25:26] How exactly were you able to develop such a strong mindset that you have now?
[00:31:08] How did this affect your children?
[00:31:55] Could you explain to everyone just how sacred the marriage is in Mormonism?
[00:38:40] What three tips would you give us in order to get out of a situation that we may be stuck in?
[00:42:12] What positive things have happened to you since you've been competing?
[00:50:20] Why is it that you do not weigh yourself?
[00:59:21] What advice would you give to someone wanting to become an IFBB Bikini professional.
Follow Kerryne Henich
Instagram: @KerryneHenich
Facebook: IFBB Bikini Pro Kerryne Hench
Blog:Bikinibodmama.com
LetsGetChecked trylgc.com/bikini use code Bikin20 for 20% off your test!
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Welcome to this bonus track! This is an episode you won’t want to miss. In this episode I will reveal 10 things I wish I knew before I started competing to help you on your journey to the stage and to avoid some of the hiccups on the way!
Key Takeaways
- You will make so many mistakes along your journey, however you are also going to overcome so many obstacles
- Be prepared, save and manage your money
- Purchase self tanner
- Sometimes the sport can feel lonely, however this isn’t because of competing
- Tackle and dominate post show
- Educating yourself about post show will help avoid rebound
- Find a coach with the same beliefs and values
- Find a coach that you can work with and be on the same page so you can work effectly towards your goals
- Communicating your struggles while competing is so important
- Competing is a part of your life, not your entire life
- Be obsessed with your goal to achieve your goal
- Pick shows that are geared towards helping you become an IFBB Professional
[04:05] I wish I knew how much it was going to cost me to compete.
[06:25] Tanning ? I wish I knew more about tanning
[07:45] I wish I knew how lonely I was going to feel
[10:05] Post show, what do I do when I step off stage?
[12:26] Finding the right coach
[15:15] I wish I knew I didn’t have to do so much cardio
[16:45] I wish I knew what competing would do to my relationships
[18:31] Knowing the difference between competing being your life and competing being a part of your life
[21:00] Picking the perfect suit
[23:05] I wish I knew the process of how to turn pro
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
The Story Behind the Beautiful, Ruth Wood
You may remember her parents on the Arnold stage. Or maybe you've seen her on the prodigious Olympian stage. If that does not evoke your memory, then you will definitely remember her from her latest victory on the Arnold Classic 2018.
What a superstar!
On her day to day, Ruth Wood is a Bikini Posing Trainer and a Real Estate Agent. The IFBB Pro has been competing for the past 5 years and you won’t believe how much she has accomplished since she began competing. Ruth is prepossessing and radiates the stage with her glow, passion, and performance.
In this episode, she shares with us her diet, nutrition and exactly what she does to keep at the top of her game. We also dissect her training and the technique she uses to bring down her legs to form her striking champion physique. She will additionally share why she decided to back out of Olympia 2018. Huh?
Stay tuned!
Takeaways
- Never give up, rather, appreciate your failures
- Don’t just set goals, follow through
- Identify what you want and do your best to get there
- Pay attention to your physique and do what works for you
- Allow yourself to indulge without letting guilt haunt you
- If you are determined to do something, you must create time for it
- Make sure that you are mentally and emotionally strong for the sport
Important questions
[00:05:42] How many years have you been competing?
[00:08:26] What qualities do you think makes you a strong athlete?
[00:08:59] What keeps you motivated?
[00:12:31] Where did your fitness journey begin?
[00:16:30] Can you bring us into your training style and what helped you get the great physique that you have today?
[00:19:57] After you were able to bring your legs down, were you doing like more online coaching?
[00:23:23] Could you tell us a little bit about your nutrition?
[00:27:31] In prep, do you ever incorporate cheat meals?
[00:33:09] How exactly do you handle stress or when you're under pressure?
[00:34:09] How do you think that you balance your lifestyle and prep?
[00:38:14] Can you tell us about why you decided to back out from Olympias?
[00:43:06] What would you say is the biggest lesson that you've learned in your journey?
[00:48:17] Do you think that you'll come back to the stage?
[00:50:44] What advice would you give to someone wanting to become an IV bikini professional.
FOLLOW Ruth Wood
@the__ruth86
@the__ruth
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Counting Macros with Katie Kerner
Let's talk macro today. Mmh, I see how you executed those facial muscles. But don't switch off yet. I promise you it has nothing to do with a sequence of characters. It's all about your diet.
By now you know I'm committed to bringing you just the best. And that's why today we have Katie Kerner, the queen of counting of macros.
Katie is a successful ACSM Certified Personal Trainer and NASM Corrective Exercise Specialist. She has previously competed in a series of shows, most from which she scooped the pool. Not to mention her IFBB North Americans 2017, which she earned her IFBB Pro Card.
Katie also runs an exceptionally impactful online fitness challenge known as KTSHREDCHALLENGE. Her passion is to transform people's lives while encouraging them to be the better version of themselves every day.
In this episode, I’m excited to have Katie share a diverse range of tips from her personal experience as a fitness professional trainer as well as a competitor. She is a macro nerd, and no, you don’t know what to expect until you hear it. Katie is also married and you don’t want to miss her advice on how to keep at it while married.
Sit back, let the play button keep rolling.
Key Takeaways
- Let nothing stop you, keep going
- Bring your best and hope for the best
- If the process is difficult, let someone help you through
- Let someone hold you accountable
- Believe in yourself
- Be passionate about what you do
- Take yourself seriously or else no one will
- Change your perspective, you will overcome
- Don't let anything ruin your confidence
- Focus on well-being as your number one priority
- Have the right mindset
Important questions
[00:06:28] How many years have you been competing?
[00:15:53] What inspired you to start doing fitness and how did your fitness journey begin?
[00:17:29] What was the moment that made you decide to become an IFBB bikini professional?
[00:24:21] Do you feel like being a fitness professional and a competitor has helped you in creating your business and gaining clientele?
[00:25:05] Could you tell us a little bit about KM challenge?
[00:27:44] Can you tell us what a macronutrient is?
[00:38:57] How have things changed for you now that you have a mentor?
[00:40:17] What would you recommend someone investing in a coach or someone doing the diet on themselves?
[00:41:24] I noticed you were having some gut issue, please tell us what happened and how you're able to overcome those?
[00:56:33] What's the biggest lesson you'd say you've learned in your entire journey?
[00:59:21] What advice would you give to someone wanting to become an IFBB bikini professional?
FOLLOW KATIE KERNER
Instagram: @KTMillerFit
Website: katiemillerfitness.com
YouTube:KatieMillerFitness Yutube
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Politics, Smolitics, My Husband is My Coach
Let’s be honest. Balancing your work life, family, and competition can be a tough row to hoe. If not done right, you can terribly fail at either if not all. But not the case when you have established a good support system and have laid out a proper plan. Not the case with Tiffany Jensen either. The outcome so far is a living proof that she has grasped and figured out this “balance-gist.”
With help of her dashing husband, who is her support, and coach, the IFBB professional took 2017 NPC Junior Nationals by storm not only receiving her IFBB pro card but winning the entire show. And she wasn't even part of a big team. Neither had she major affiliations. Nor had a big name coach. Tiffany is also a full-time HR professional who is passionate about employment law. She also loves writing and she currently writes for Forbes and GoDaddy.
Ladies! This episode has so much value. Listening to our conversation with Tiffany, you will not only be inspired to go after your dreams, but you're also going to be absolutely smitten with this powerhouse. Their love story and teamwork will inspire you too. She has so many tips to teach you, and trust me you will love it.
Let’s get started.
Takeaways
- No bigger driving factor than watching your persistence give you the results that you desire
- You don't have to be part of a big team to turn pro
- Just keep getting in front of those judges, your time will come
- Nobody is perfect but everyone's got something
- The more you're exposed to something, the easier and more natural it gets
- Be confident with yourself, everyone's got their flaws
- Don't compare yourself to others
- Bring your competitive package, don't just go to the show and cross your fingers
- Keep going, and everything will be okay.
- Use your failure as your motivation and drive into your next show
Important question.
[00:05:50] How many years have you been competing?
[00:11:40] What keeps you motivated?
[00:15:11] What would you say was your greatest bikini moment?
[00:22:12] Tell us a little bit about what happened after you turned pro?
[00:33:08] How did you start this whole journey?
[00:39:14] You were very uncomfortable with the idea of wearing a thong. How did you overcome that feeling?
[00:42:28] How have you handled judges’ critiques?
[00:51:30] Take us through a day in a life of you and your husband.
[00:52:59] Someone who would be curious about making a relationship work, what tips would you give them?
[00:57:46] What are your goals in the sport of bodybuilding?
[01:00:00] You said that you worked in the HR, what are your professional goals?
[01:06:16] What advice would you give to someone who is wanting to become an IFBB bikini professional?
Follow Tiffany Jensen
Instagram:@tiffanyeliteaesthetics
Train with Tiffany: http://www.eliteaestheticsaz.com
Gym: @eliteaestheticsaz
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
How to Quit Your Job to Pursue Your Passions
It's Hannah Ranfranz guys! Sounds familiar? No? I know. Often times we are blinded to believe that only gurus with myriad experience has something to offer. Today, I'm turning the tables by simply bringing you Hannah Ranfranz, whose experience does not compare to the success she has achieved so far.
Hannah is a remarkable Personal Trainer and IFBB Bikini Pro. Her accomplishments scream brilliance. She began competing in October 2017 and nine months later, Hannah was going head-on with the big dogs at 2018 NPC Jr. Nationals, her pro debut. What courage!
What impressed me most about Hannah is her passion and how consistent she has been in her journey. In this episode, I'm talking to her about how she quit her job to pursue her passions and her decision to go under the knife. Pause that trend mill, put back on your shirt and grab your notebook!
Key Takeaways
• Only when you put in the hard work that you will see growth and improvement.
• Keep pushing, no dream is too big
• Map out all your crazy goals, you will accomplish them
• Don't let the scale discourage you
• Love your body no matter what
• Trust the plan because you will get there.
• The only person you should compare yourself to is the person you were yesterday
• Do what is right for you and your body
• Prioritize your mental health and your personal life
• Create a plan that's unique for you
• No two bodies are made the same way; we are all unique
• When you put your heart to it, you can do anything
Important Questions
[00:02:48] How many years have you been competing?
[00:06:49] What keeps you motivated?
[00:11:23] How did your fitness journey begin?
[00:19:08] Now that you're an IFBB Bikini professional, what does that mean to you?
[00:21:13] Why did you quit your job to become a full-time personal trainer?
[00:24:30] What advice would you give someone looking into switching from corporate to a personal trainer?
[00:28:26] Do you ever have times that you feel a little and passionate or question yourself?
[00:30:16] You mentioned surgery. What exactly is happening?
[00:34:35] There are so many girls in the sport who think that they need to get a breast implant to become a professional. How do you feel about that?
[00:39:10] What was your method and going about approaching the judge for feedback?
[00:41:14] How do you think working with a coach has changed the way you view your preps and your whole bikini experience?
[00:46:47] What would you say was the biggest lesson you've learned?
[00:47:57] Has there ever been a time that you've really struggled in preps at all?
[00:51:15] How do you think you use your IFBB Pro Card for good?
What advice would you give to someone wanting to become an IFBB Bikini Professional?
Pose with Hannah Ranfranz
TeamBossBodies
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Staying Lean and Toned Year Round with Tianna Wesselmann
Welcome to Bikini Diaries. I am glad you stopped by.
Our first guest is 2017 NPC Junior National Bikini winner, Tianna Wesselmann. Tianna, who is originally from Southern Illinois and lives in Dallas Texas is a seasoned athlete/coach and IFBB Bikini Pro.
She currently is a competition and lifestyle coach at Team Boss Bodies that specializes in prep for pro and amateur athletes who want to live a healthier, well-balanced lifestyle.
In this Episode, Tianna shares tips on how to stay lean and toned year round and how to remain motivated and focused even when you are not competing.
Tianna also shares a heart-rending story and how she was able to overcome to achieve her IFBB professional Card.
Key Takeaways
- Stop feeling sorry for yourself, take control of everything that you do
- Don't blame anybody else for a bad choice that you make on your own
- Walk the walk and talk the talk
- Try to motivate yourself out of any situation
- Nothing worth having is easy
- Set a goal for yourself
- Respect your body
- Don't be afraid to ask
- Make sure you stay active
- Have a better relationship with yourself
- Take control of your emotions
- Enhance personal discipline
- Put first your health and whatever else passionate about
- Stay happy, stress does not help
Important questions
[03:15] How many years have you been competing?
[12:20] What would you say that keeps you motivated?
[15:06] Why do you compete?
[17:50] How did your fitness journey begin?
[26:02] When did you turn pro?
[34:57] You mentioned walking the walk and talking the talk. What exactly does that mean?
[37:19] How are able to stay on track year round?
[45:11] Is there ever a time that you were not on track and this prevented you from doing all the tips that you listed before?
[49:21] Do you think that you can still live your everyday life and compete?
[55:52] What advice would you give someone wanting to become a pro?
Follow Tianna
Instagram: @Tianna_rae
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Welcome to this mashup of IFBB Bikini professionals. In this episode you will get a sneak peak of all the amazing females who will be sharing their journey.
We will really dive deep into what Bikini Diaries is all about, which is making the impossible possible!
This episode is one you don't want to miss if you want to be inspired, motivated, and encouraged to go after your dreams.
Become a part of the community, so that you too can link up with others on this fitness journey with you. Use hashtag #BikiniDiariesPodcast to stay connected.
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links
Hello World!
This is just a short testing episode. In this episode I will introduce myself, tell you why I decided to start this podcast, and test the waters of all things PodCast! Thank you for tuning in.
You will learn:
-How I started my fitness career
-How long it took me to become a professional in the sport
-How important it is to never give up on your dreams
-Why I started the Podcast Bikini Diaires
----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links