Prep Life: Recent Episodes
Glam Girl Bikini
In this episode Amy and Leemarie answer your questions! What is the exact path from your first show at a regional level, to nationals, to pro? Do judges favor athletes from bigger teams or popular coaches? How can judges remember competitors from show to show when they see so many? Is it really possible to coach yourself?
Tune in and send us YOUR questions for next time!!
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What are the advantages and disadvantages of going pro in bodybuilding? Are there important lessons to be learned while competing as an amateur? What stereotypes of the IFBB are true and what's totally false? Glam Girl Coach and IFBB Bikini Pro Marissa Willmott joins Leemarie on the podcast to talk about all this and more!
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Amy recaps her recent competition at Masters Nationals, how to decipher specific feedback, tips for competing on the national stage and what NOT to do between prejudging and finals!
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Q&A time! Backstage hacks, biggest lessons learned, straps and belts in the gym, how to support your close ones in prep and more!
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In this episode Amy recaps her experience at NPC Universe last weekend. From toxic tanning environments to bikini bite gone wrong and the explosive speed at which the Fit Model division is evolving, this is an episode you don't want to miss!
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Watch on YouTube: Glam Girl Bikini
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Angel Competition Bikinis use code: Glamgirl
ProTan use code: Glamgirlbikini
The Shoe Fairy use code: Glamgirl
In this episode Amy, Leemarie and Marissa discuss navigating the different stages of motherhood on prep, how to deal with the mom guilt, expectations and judgement, and how to raise healthy, well rounded kids in the midst of the extremely disciplined life of a bodybuilder!
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What's the difference between "low days" and "high days" on prep? What does the research say about double refeeds? How do we stay locked into our diets?
All this and more PLUS an update on Amy's prep and next show!
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As competitors we know the importance of feedback. But there is also a cost to chasing critique especially when it comes to your physique!
Judges feedback is important, feedback from social media? Not so much!
Feedback can also sometimes seem conflicting - buzzwords like conditioning, fullness, size and density all need context!
Tune in to hear our discussion and let us know YOUR feedback questions!
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Performance anxiety is common and to be expected! But is there something you can do about it?
In this episode we talk about stage fright and nerves, shaky muscles and blacking out onstage. We give our best tips to calm down physically and mentally before you step onstage PLUS visualization techniques to practice during prep!
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Today we're joined by Mindy Irish, a fitness coach, competitive athlete, and one of the first 50+ Masters Fit Model Pros in the IFBB. After beginning her own transformation journey as a busy mom of four, Mindy built a successful coaching business and has spent more than a decade inspiring women to pursue strength, confidence, and ambitious goals at every stage of life.
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Self doubt can hit you no matter where you are in your prep. In this episode we talk about how to work through fear of failure, worry that you're behind schedule, anxiety from comparison and more!
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Coaches Amy, Leemarie and Marissa join to tell crazy and hilarious stories from backstage to onstage - losing numbers, forgetting jewelry, running out of carbs and more!
But first Amy recaps the Pittsburgh Power Pro Festival last weekend and shares her thoughts on the ever developing Fit Model Division!
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In this episode Amy and Leemarie talk about little know details that could make or break your stage package! Suit cut, sizing, connectors, how you wear your suit and whether to use bikini bite to hold it in place! We also discuss Tyler Manion's feedback on the first ever US Pro Fit Model Show and how you can interpret that for your own prep!
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Special Shoutout to Angel Competition Bikini's for their helpful info! Use code: GLAMGIRL for your discount!
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In this episode Leemarie interviews IFBB Pro Bikini athlete and Head Posing Coach at Glam Girl - Marissa Willmott!
We talk about trends in bikini and fit model posing, the MOST important factor for stage presence, subtle things the judges are looking for and just how much you should be practicing before your show!
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In this episode we talk about the various elements of prep that can and often do change for different athletes AND for the same athlete in different stages of their competition career.
Amy & Leemarie share personal and coaching examples of how each prep is different, with unique struggles and wins and how to navigate both while enjoying the journey to stage!
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Sign up for the Women's Posing Seminar this Saturday (May 2nd) at Beastified Gym in Overland Park!
Link to register: https://proseek.chottu.link/Proseek3NFXT
Breaking news! Coach Leemarie announces that she is 4 months pregnant and in honor of that we are discussing women’s health in bodybuilding!
Bodybuilding is often portrayed as an unhealthy sport. But we believe that for women, healthy preps and healthy hormones are not only possible- they should be the norm!
In this episode we discuss how to spot signs of hormone deficiencies, how to stay healthy while competing, fertility after bodybuilding and how years of competing is helping Leemarie navigate the trenches of first trimester pregnancy…
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Meg Ryan - Local KC Meal Prep
IG: kc_meal_prep
If you’ve struggled with overeating, it’s not just about discipline. It’s about biology, environment, and hormones.
And for the first time, we have tools that directly address those systems.
Here’s a strict, evidence-based breakdown of the negative side effects of GLP medications from:
-
Peer-reviewed clinical trials (PubMed / NEJM / meta-analyses)
-
What is (and is not) documented from Dr. Amin Hedayat
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Articles referenced:
https://pubmed.ncbi.nlm.nih.gov/35210595/?utm_source=chatgpt.comhttps://www.ncbi.nlm.nih.gov/books/NBK585056/https://pubmed.ncbi.nlm.nih.gov/40747302/?utm_source=chatgpt.comWatch on YouTube: Glam Girl Bikini
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Overeating is not just about willpower.
In this episode we talk about evolving from an environment where food was scarce to one of abundance and convenience. We discuss the biological effects this creates and touch on one of the latest and trendiest weight loss methods- the GLP-1 medication.
Stay tuned for part 2 next week!
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Karina Luna is an IFBB Fit Model Pro and dedicated athlete who earned her pro card December 2025 at NPC Nationals. Now preparing for her pro debut, she uses her journey to inspire others to build confidence, embrace the process, and push beyond their limits both physically and mentally.
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A bodybuilding prep is hard, we ALL know that! But there are several small habits that can actually make your prep much harder or easier depending on if and when you start practicing them!
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Not currently competing? You’re not out of the sport—you’re in the phase where real growth happens. In this episode, we talk about how to stay connected to bodybuilding, build your physique, and keep a strong sense of purpose without the pressure of prep. From improving weak points to protecting your mindset and setting meaningful off-stage goals, this is how you level up between competitions.
Let us know in the comments: What’s one goal you’re working on right now outside of competing?
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Are you wanting to know more about the Fit Model Division? If so, then this is an episode you don’t want to miss! Amy Ehinger interviews Professional Fit Model Brittni Shae and gets all the tea about the most recent IFBB pro Fit Model competition in Japan and more. If you’re wondering if you should switch from bikini to fit model or just entering the sport of bodybuilding then tune in!
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On this episode Amy and Leemarie are joined by IFBB Fit Model Pros, Lindsay Black and Xuan Ngo to recap the first fit model pro show that took place in Japan.
We discuss the judging criteria, posing routines, suits and jewelry and what this first Pro Show winner (congrats Emily Chanel!) says about the division.
We also hint about what this means for the Bikini division separating itself from fit model and what we think we will see at the Arnold International coming up... Stay tuned!
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Bodybuilding prep can be monotonous and dare we say- boring! In this episode we give practical tips to set yourself up for success, get through the tough days with ease and avoid burnout.
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Today we are joined by IFBB Fit Model Professional Xuan to talk about her journey as a mom of two just looking to finally lose the extra weight, to a very successful run as a natural bikini competitor in the NPC to now becoming a professional Fit Model in the IFBB.
Xuan talks about balancing Mom life with a hard prep, having a healthy mindset around food and your body before competing and how hobbies like cosplay help her develop confidence onstage!
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New suit guidelines for Fit Model? IFBB Bikini pros announcing their Fit Model debuts? New Food Pyramid that focuses on high fats and low carb? We have the scoop! And as usual, we give our opinions on it all!
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In today's episode we give our opinions on the latest trends in fitness and health including AI generated workout and nutrition plans, biohacking, viral social media trends, cycle syncing your workouts, peptides and more!
What trends do you want us to discuss next?
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Fit Model Professional Lindsey Black joins us to discuss winning her pro card (twice!), transitioning from bikini to fit model and her unique and specific beliefs on fitness and nutrition for women in their 30s and above. We discuss her thoughts on fit model suits and posing as well as how she feels about pro bikini competitors switching divisions.
Lindsey is a nutritionist, certified personal trainer and lifestyle coach who believes that, for women at least, nutrition and fatloss is not always just calories in/calories out. She shares her thoughts on lab panels, thyroid levels, HRT, Peptides and more!
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In this Q&A episode we discuss topics such as building a bikini body from scratch, picking out just the right color and style of suit for your skin tone and hair, posing tweaks to transform your physique onstage and more!
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Shoe Fairy discount code: glamgirl
Angel Competition Bikini's discount code: glamgirl
A bikini or fit model prep can be a shocking experience if you are not prepared! Amy and Leemarie discuss 10 things they wish they had known about prep before their first time so YOU can learn from their experience!
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Coach Amy has been competing in the sport of bodybuilding for 15+ years and in this episode she gives her top tips on how to stay relevant in the sport, how to create a sustainable lifestyle in bodybuilding and how to avoid burnout with diet, training, cardio and more!
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In this second episode of goal setting we breakdown how to set a theme for your year, translate ideas into action, hold yourself accountable and track progress and also how to break down your year into smaller segments with specific focuses.
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In this episode we look back at our year of prep, improvement season, shows, training and diet, coaching, self improvement and development. We show you actionable steps to decide what can improve and what needs to go! Goals for 2026 start with reflections from 2025…
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10% of ALL COACHING PACKAGES in 2025: GGB10
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In this episode we recall our favorites from 2025! What we loved and what we found, new trends or just new to us!
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Use code GGB10 for 10% off all coaching options until the end of 2025!
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We are getting honest and up front about our most unhinged moments on prep! All the scam products we bought, all the picky food requests we've made, all the things that trigger us at the gym and more!!
End of Year Coaching Code: GGB10 for 10% off all packages and monthly coaching!
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In this episode Amy and Leemarie go over the new rules for Pro Fit Model and Bikini in 2026 and how this will effect the timing of the shows and preparing for your moment onstage. Then they talk about Amy's phone call with the NPC Women's Chair person Sandy Williamson about how to interpret judges feedback and what actionable steps to take to improve your placing!
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Thanksgiving, Christmas, New Years on Prep!! We give our best tips on how to handle food pushers, cravings, prep diet, post show appetite and off season tricks to stay on track!!
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Glam Girl Athletes, Christine Parks and Beth Krause tell about their experience at the Kansas City Central USA Championship show this last weekend. Christine competed in Bikini and Beth competed in Fit Model. They talk about in person coaching on show day verses remote coaching, first timer lessons and learning how to advocate for yourself as an athlete!
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Fit Model competitor Brooklyn Goodsell joins the Prep Life Podcast to talk about her journey of competing in bikini, natural federations, the NPC and finally about how she almost called in quits right before winning her Pro Card at the Amateur Olympia this year!
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Amy and Leemarie tell their unhinged stories from prep! Tanning mishaps, suit oopsies, last minute haircuts in the bathroom, leopard print abs, and many more!!
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In this Q&A episode Amy and Leemarie talk about the biggest mistakes they've made on prep, the hardest part about post show and what we can take away from the 2025 Miss Bikini Olympia going into the next year of bodybuilding!
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Beastified FREE Posing Seminar:
https://proseek.org/event/1760722843568x589740147712196600
In this episode we go over all the latest Olympia news, the top 5 in each category as well as a deep dive into our new top 5 Bikini Olympians!
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On today’s episode we discuss the latest hot topic in the fitness industry - weight loss drug, Retatrutide.
What are the benefits? Are there potential side effects? What does this mean for bikini competitors in prep, dieting hard for a show?
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Key references
• Jastreboff AM, et al. Triple-Hormone-Receptor Agonist Retatrutide for Obesity. N Engl J Med / related publications (phase-2 reports).
• Sanyal AJ, et al. Retatrutide and liver fat/liver outcomes. Nature Medicine 2024.
• Wilding JPH, et al. Once-weekly semaglutide in adults with overweight or obesity (STEP). N Engl J Med 2021.
• Jastreboff AM, et al. Tirzepatide once weekly for obesity (SURMOUNT) and related reports. PubMed/NEJM/SURMOUNT analyses.
• Conceição-Furber E, et al. Is glucagon receptor activation the thermogenic solution? Frontiers in Endocrinology, review of GCGR and energy expenditure mechanisms.
• Frampton J, et al. The acute effect of glucagon on components of energy expenditure. Int J Obes / Nature Metabolism meta-
Amy and Leemarie talk about the 2025 Olympia stats and who could possibly be in that top 15 for Bikini!!
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On this episode Amy interviews the newest IFBB Pro Fit Model, Meaghan Taylor!
Meaghan earned her pro card at North Americans in the Masters 45+ class!
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@meaghan.m.taylor.ifbbpro
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The sport of bodybuilding is HIGHLY subjective from a judging standpoint.
Receiving judges critique and knowing how to dissect it and turn it into actionable steps is key to moral and longevity in our sport!
We give you our best tips on staying grounded when receiving feedback AND our opinions on the new Olympia qualification rules for 2026!
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Anyone who’s ever competed in bikini or fit model knows this truth: it’s not always about how hard you work. Sometimes you bring your best package and you still don’t place where you hoped. Sometimes your body doesn’t peak right. And sometimes… life outside the gym throws challenges that spill into prep.
This is where adversity shows up. It tests us, not just as athletes, but as people.
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Glam Girl CEO Amy has now done two Fit Model competitions and she has the scoop on judges wanting a "beautiful look", how to tweak the front pose for a tinier waistline, how prep is different from Bikini and updates on future competitions!
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Angel Competition Bikinis: Use code GLAMGIRL for discounts!
1st Phorm Supplements we use:
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Have you been wondering what the latest trends are in NPC/IFBB Fit Model and NPC/IFBB Bikini? If so, this is the episode to listen to find out. Be sure to listen in as @glamgirlbikini Coach and CEO @amyehinger and Head Posing Coach @Marissarenay_ifbbpro talk all things Fit Model and Bikini. Sign up for prep and posing coaching here: www.glamgirlbikini.com
We all talk about stress and how it can hinder fat loss but do you ever wonder how and why?
Stress has a massive effect on fat loss and fitness and as bodybuilders and competitors we need to focus on managing our stress levels for the best results!
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Do you ever wonder how to interpret your feedback from the judging panel?
What should you do with the feedback you get? What if you get feedback that doesn't make sense? How even do you GET feedback after a show?
We got you covered!!
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Fat burners, tilapia & asparagus, hours of daily cardio - sound familiar?
There are many common myths about bodybuilding bikini preps that are still widely spread and believed and we are here to debunk them!
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In this listener questions episode, Amy and Leemarie answer questions about discipline vs motivation, losing friends during prep, keeping relationships strong, and how to have a positive body image in a sport that is constantly trying to improve body appearance
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What happens after you step off stage at your bodybuilding competition?
Many competitors struggle with binge eating, bloating, weight gain, post show blues, and just lack of routine and structure in general and we are here to help!
In this episode we give you our guide to navigating a successful and healthy post show period.
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So you have dieted and done all the cardio, you made it through peak week and it’s time to compete! Do ever wonder just what to expect?
From freezing backstage to running behind schedule to peeing with a spray tan, we’ve got you covered! We are dishing up all the things they don’t tell you about bodybuilding competitions!
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As bikini bodybuilders we know how expensive our sport can be!
Have you ever wished you could turn your passion for fitness and competing into a career? Maybe you just want to offset the cost of competing or earn some of your supplements or apparel for free?
Amy and Leemarie talk about several ways to monetize bodybuilding and fitness and turn your passions into profits!
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Glute Guide Workout Handbook: https://www.glamgirlbikini.com/product/12-week-glute-guide/
12 Week Full Body Workout Program: https://www.glamgirlbikini.com/product/12-week-progressive-strength-training-program/
Glam Girl Suit Rentals: https://www.glamgirlbikini.com/ggb-suit-rental/
Pro Tan: https://protanusa.com/shop/ Use Code GLAMGIRL
Angel Competition Bikinis: https://angelcompetitionbikinis.com/ Use Code GLAMGIRL for 15% off!
The Shoe Fairy: https://shoefairyofficial.com/discount/glamgirl Use Code glamgirl for 10% off!
In this episode Amy recaps the Pittsburgh Power and Fit Expo from Mother's Day weekend! History was made with the first EVER Fit Model Pro and natural pro qualifiers are growing in the industry!
We also discuss how to break up training sessions for the best results in the sport of bodybuilding.
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Mothers day and the Pittsburgh Power Pro show are this weekend! Amy and Leemarie give their top 3 predictions for the winner of the pro show! Then we discuss how to involve your family in your competition prep and teach your kids about bodybuilding and prep in a healthy and balanced way!
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Amy and Leemarie go into the dark corners, the random inconveniences and the sometimes hilariously pathetic side effects of doing a bikini prep!
When sleep is not a thing, regular bathroom trips are like a christmas present and you hit a wall in the gym, you KNOW prep is getting real!
But the reward is well worth it and THAT'S why we compete!
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As elite athletes it is important to get regular bloodwork done! But which markers are especially important for bikini competitors and why? When should you get your bloodwork done - before a bikini prep? After competition day? During your improvement season? In this episode we break it all down for you!
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Supplements discussed in this episode:
Harmony: https://1stphorm.com/products/harmony/?a_aid=glamgirlbikini
Vitamin D: https://1stphorm.com/products/liposomal-vitamin-d3/?a_aid=glamgirlbikini
Magnesium: https://1stphorm.com/products/magnesium/?a_aid=glamgirlbikini
Bodybuilding Prep is NOT for the faint of heart! In this episode we discuss mindset techniques that set apart the average fitness person from the elite competitor!
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Do you struggle with constant thoughts about food?
Are your cravings out of control?
Do you prep perfectly all day only to fall apart and binge at night? We GET IT! Food noise has been trending all over the fitness industry and in bodybuilding it's something we know well!
In this episode Amy and Leemarie talk about how to tell if it's hunger or food noise and how to handle the cravings!
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Special guest Krysten Wyre (aka K-Rae) joins Amy and Leemarie to discuss the big five personality test and how learning about the strengths and weaknesses of your unique personality can give insight into the methods you use in prep and off season for bodybuilding!
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Take the test: https://neu.co1.qualtrics.com/jfe/form/SV_blrHq8vFJxTYGXj?testId=698135
Watch on YouTube: Glam Girl Bikini
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1st Phorm Supplements we use:
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As coaches in the bodybuilding industry, what do we look for in a potential client?
Is it better to take on someone at the very beginning of their competition career? Or do we prefer to start with someone who has competed before and is even nationally or pro qualified?
What makes a successful online bikini client? Listen and find out!
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Saving MONEY or Saving TIME - Tips for Both!
We all have busy lives and are always looking to save time and energy, right?
And there is a myth floating around since forever that eating healthy is way more expensive and that is simply not true!
You just have to know the tips and tricks to saving TIME and MONEY with nutrition on prep!
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Bikini, Wellness, Fit Model Workshop March 22 Tickets: https://www.glamgirlbikini.com/fit-model-bikini-wellness-workshop/
Local Kansas City Meal Prep: @kitchnqueenz_mealprep
Watch on YouTube: Glam Girl Bikini
Join the team: https://www.glamgirlbikini.com/get-started/
1st Phorm Supplements we use:
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As a bikini competitor you know how to get in shape! But have you ever wondered about getting botox? Does it effect your appearance onstage?
What about tummy tucks or face lifts? And what procedures ACTUALLY help with loose skin, wrinkles or cellulite?
We have the info for you! Plus feedback and reviews on what we've tried - what's worth the time, recovery and cost and what ISN'T!
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Tickets for the Bikini, Fit Model, Wellness Workshop: https://www.glamgirlbikini.com/fit-model-bikini-wellness-workshop/
Watch on YouTube: Glam Girl Bikini
Join the team: https://www.glamgirlbikini.com/get-started/
1st Phorm Supplements we use:
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Do you know that skin health plays a role in stage appearance and ranking?
Skin smoothness, firmness and complexion all fit under "Overall Presentation" for bikini, wellness and fit model competitors!
In this episode we talk about basic skin health, basic skincare routines, proactive and preventative measures!
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@amyehinger
@leemarie183
Bikini, Fit Model, Wellness Women's Workshop on March 22nd in Overland Park KS: https://www.glamgirlbikini.com/fit-model-bikini-wellness-workshop/
Watch on YouTube: Glam Girl Bikini
Join the team: https://www.glamgirlbikini.com/get-started/
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Most of us have been there. You hit all of your macros all day long then all of the sudden you're staring at the bottom of an empty quart of ice cream or a dusty crumby chip bag...
Binge eating is a common issue among bodybuilders as well, coming off of a strict contest prep into an improvement season with more freedom when it comes to food!
So how can we avoid triggers and urges but also what can we do after a binge to get back on track towards a healthy mindset? How do we stop the cycle? Listen up to find out!
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Fit Model, Bikini & Wellness Workshop: https://www.glamgirlbikini.com/fit-model-bikini-wellness-workshop/
Join the team: https://www.glamgirlbikini.com/get-started/
1st Phorm Supplements we use:
https://1stphorm.com/?a_aid=glamgirlbikini
Do you struggle with losing stubborn weight or belly fat? Are you tired all the time, fighting cravings, drinking more caffeine and having a hard time sleeping? Do you feel like you are barely surviving when you could be thriving?
Welcome to perimenopause! Good news for you- coaches Amy and Leemarie have explanations and reasons behind your struggles to lose weight, plus practical solutions and pro tips to help you find your way to easy fat loss and muscle gain again!
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@amyehinger
@leemarie183
Watch on YouTube: Glam Girl Bikini
Don't forget your tickets to the Fit Model/Bikini/Wellness Women's Workshop on March 22: https://www.glamgirlbikini.com/fit-model-bikini-wellness-workshop/
Join the team: https://www.glamgirlbikini.com/get-started/
1st Phorm Supplements we use:
https://1stphorm.com/?a_aid=glamgirlbikini
Celeste Rains-Turk is a national certified counselor with a BA in psychology, an MS in clinical mental health counseling and an associate science degree with an emphasis in clinical nutrition and dietetics.
Celeste works primarily with competitors to establish healthy mindsets towards food while also hitting their physique goals!
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@amyehinger
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@celestial_fit
Get your tickets for the Bikini, Fit Model, Wellness workshop with Glam Girl and Celeste: https://www.glamgirlbikini.com/fit-model-bikini-wellness-workshop/
Watch on YouTube: Glam Girl Bikini
Join the team: https://www.glamgirlbikini.com/get-started/
1st Phorm Supplements we use:
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In this episode Amy and Leemarie discuss the first Fit Model win in the NPC and feedback from the federation on banning certain suit cuts from the division!
We also answer more listener questions about mistakes we see in prep, meal plans vs macros and our worst stage day experiences!
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Sign up for the Bikini, Wellness, Fit Model Workshop in KC on March 22: https://www.glamgirlbikini.com/fit-model-bikini-wellness-workshop/
Join the team: https://www.glamgirlbikini.com/get-started/
1st Phorm Supplements we use:
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Hot News! Lauralie Chapados, Miss Bikini Olympi and 3x Arnold Bikini Champ releases a statement that she will not be returning to defend her title of Miss Bikini International!
Do you have a hard time staying focused and motivated when you're deep into your improvement season? We have practical tips and tricks!
What's the weirdest thing you've eaten on prep? We share our dieting hacks and zero calorie/low carb secrets!
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Bikini, Fit Model, Wellness Womens Workshop is 3/22/25, Spots are limited!
Register Here: https://www.glamgirlbikini.com/fit-model-bikini-wellness-workshop/
Watch on YouTube: Glam Girl Bikini
Join the team: https://www.glamgirlbikini.com/get-started/
1st Phorm Supplements we use:
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Jack Titone of NPC Midwest joins Amy Ehinger for an interview full of exclusive breaking news about new natural pro shows, olympia qualifiers, growing the NPC Midwest, advice for the new fit model division and much more!
Jack is a well known and long time NPC/IFBB promoter and judge. He shares from his wealth of knowledge and experience tips on how to choose your category and plan your competition season.
The NPC Midwest is growing and expanding with new shows and opportunities for qualifications! Their newest addition will be to promote the most respected and well reputed trainers and coaches on their website for competitors to find and use as a resource.
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In this episode Amy spills some HOT news about the new Fit Model division including qualifying shows in 2025, new updates about competition suit cuts and styles and an exciting upcoming interview about the Fit Model Division with regional promoter, Jack Titone!
Amy and Leemarie also answer listener questions on how to incorporate mobility work, overcoming gym burn out and our best and most recent diet hack discoveries!
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Welcome to 2025! Our first Q & A of the year and we tackle topics like the best way to pursue a career in fitness and coaching, becoming a nutrition coach, getting fit and losing weight after turning 40 and if it's possible and feasible to start bodybuilding after you've had babies...
Want to ask us a question? Send us a message on IG:
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Watch on YouTube: Glam Girl Bikini
Join the team: https://www.glamgirlbikini.com/get-started/
1st Phorm Supplements we use:
https://1stphorm.com/?a_aid=glamgirlbikini
2024 was a year full of competitions, prep, reverse dieting, interviews with the pros and special epsiodes with experts on hormones, posing tips, competing in different federations and competing in masters!
Amy and Leemarie recap the year and talk about how to set realistic and doable goals for the new year!
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NEW YEARS CHALLENGE: https://www.glamgirlbikini.com/glam-grit-challenge/
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Join the team: https://www.glamgirlbikini.com/get-started/
1st Phorm Supplements we use:
https://1stphorm.com/?a_aid=glamgirlbikini
In this BONUS episode of the Prep Life, Amy and Leemarie breakdown the criteria for the newest division of the NPC - Fitness Model.
Is this the next best thing for competitors? Will this cause more confusion with categories and judging? Just how competitive do you have to be to compete in this new division? How will this affect the growth of the sport of bodybuilding? What are the pros and cons? We talk about all of this and more!!
Leave us a comment with your thoughts!
NEW YEARS CHALLENGE STARTS JANUARY 2, 2025!! Sign up here: https://www.glamgirlbikini.com/glam-grit-challenge/
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Set goals for 2025 and actually hit them! Here's our best tips on how you can set the right goals for yourself, break it down into practical steps and follow through all year long!!
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JOIN THE NEW YEAR CHALLENGE: https://www.glamgirlbikini.com/glam-grit-challenge/
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Join the team: https://www.glamgirlbikini.com/get-started/
1st Phorm Supplements we use:
https://1stphorm.com/?a_aid=glamgirlbikini
Do women need to be coached differently than men?
In this episode Amy and Leemarie go through the unique considerations for coaches when working with female clients, either in bodybuilding or lifestyle. Hormone and cycle factors, societal pressures, body image insecurities, speed of recovery and resistance to building "bulky" muscle... There are so many factors that come into play when working with women!
The NEW YEARS GLAM & GRIT CHALLENGE is LIVE! Click the link below to sign up and start 2025 at your fullest potential!
https://www.glamgirlbikini.com/glam-grit-challenge/
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1st Phorm Supplements we use:
https://1stphorm.com/?a_aid=glamgirlbikin
Amy and Leemarie go over specific requirements of the drug tested NPC shows as well as recap Masters USAs last weekend in Anaheim CA!!
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1st Phorm Supplements we use:
https://1stphorm.com/?a_aid=glamgirlbikini
Amy recaps her competition in the Bahamas and gives tips and advice for competing overseas. The NPC announced a new drug tested pro qualifier in Pittsburg for 2025. Drug tested competitions for natural athletes seem to be trending more. Some posing throwbacks are making comebacks AND newbie competitors should be careful to check their classes backstage with the expeditors!
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1st Phorm Supplements we use:
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Jason Theobald is an IFBB professional, bodybuilding and lifestyle coach. Jason has contributed to various studies and articles focusing on the effects of exercise on cortisol levels and is an expert on metabolic health, gut health, hormones and menopause as well as many other areas specific to fitness competitors and lifestyle clients!
In this episode Amy and Leemarie sit down with Jason to talk about his methods for prepping clients and winning pro cards!
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@amyehinger
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@jasontheobald_scoobyhealth
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1st Phorm Supplements we use:
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Are you struggling to stay motivated as we near the end of the year? Do you lose momentum when the holidays come around? Have you found yourself thinking, "I'll start again in January..."
In this episode Amy and Leemarie talk about unique strategies to finish the year strong and motivated!! Whether you are in a bikini competition prep or improvement season or you simply have physique, fitness and health goals, living the prep life all year around is the way to go!
Follow us on IG
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@amyehinger
@leemarie183
Watch on YouTube: Glam Girl Bikini
Join the team: https://www.glamgirlbikini.com/get-started/
1st Phorm Supplements we use:
https://1stphorm.com/?a_aid=glamgirlbikini
Amy and Leemarie talk through the 2024 Olympia results! Including the top winners of each category, the top 15 in bikini and top trends in suits, heels and hair!
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Watch on YouTube: Glam Girl Bikini
Join the team: https://www.glamgirlbikini.com/get-started/
1st Phorm Supplements we use:
https://1stphorm.com/?a_aid=glamgirlbikini
Angel Competition Bikinis: use code GLAMGIRL for 15% off
Shoe Fairy competition heels: https://shoefairyofficial.com/discount/glamgirl
IFBB Masters Pro Bikini Athlete Merica Abaddo on fitness in your 40s and 50s, competing as a Masters Bikini Athlete, skin health, competition season planning, winning 25 PRO SHOWS and how she overcomes food cravings on prep!
Follow us on IG
@preplifepodcast
@glamgirlbikini
@amyehinger
@leemarie183
@ifbbpro_meri.abbado
Watch on YouTube: Glam Girl Bikini
Join the team: https://www.glamgirlbikini.com/get-started/
1st Phorm Supplements we use:
https://1stphorm.com/?a_aid=glamgirlbikini
Motivation is a huge buzzword and very helpful in reaching our goals! But how do you stay motivated? How do you navigate set-backs in a bodybuilding prep? How do you handle disappointment from unexpected placings at a competition or feedback from a judge?
Amy and Leemarie dive into practical tips on how to keep motivation strong, both in prep and the improvement season!
Follow us on IG
@preplifepodcast
@glamgirlbikini
@amyehinger
@leemarie183
Watch on YouTube: Glam Girl Bikini
Join the team: https://www.glamgirlbikini.com/get-started/
1st Phorm Supplements we use:
https://1stphorm.com/?a_aid=glamgirlbikini
Lisa Reid is a new Pro Bikini competitor in the IFBB from Australia! Lisa tells Amy and Leemarie about her ten year journey to PRO, how she has learned to pose so beautifully and how she navigates being across the world, traveling and competing!!
Follow us on IG
@preplifepodcast
@glamgirlbikini
@amyehinger
@leemarie183
Follow Lisa:
@lisajanereid
Watch on YouTube: Glam Girl Bikini
Join the team: https://www.glamgirlbikini.com/get-started/
1st Phorm Supplements we use:
https://1stphorm.com/?a_aid=glamgirlbikini
Coaches Amy and Leemarie go through last years top 15 bikini competitors at the Olympia, who is and is not competing this year as well as some other top contenders!!
Also, in honor of the Prep Life Podcast's 6th birthday we are doing a giveaway!! Leave us a rating and review and we will send you a free Glam Girl Bikini tank top!! Happy birthday Prep Life Podcast!!!
Follow us on IG
@preplifepodcast
@glamgirlbikini
@amyehinger
@leemarie183
Watch on YouTube: Glam Girl Bikini
Join the team: https://www.glamgirlbikini.com/get-started/
1st Phorm Supplements we use:
https://1stphorm.com/?a_aid=glamgirlbikini
On this episode Leemarie interviews CEO of Glam Girl Bikini, Amy Ehinger and her prep coach, Savana Sharp!
Savana is a WBFF Pro competitor, a suit stylist and athlete manager at Angel Competition Bikini's and a fitness coach as well as a podcast host!
Follow us on IG
@preplifepodcast
@glamgirlbikini
@amyehinger
@leemarie183
@savanasharpp
Watch on YouTube: Glam Girl Bikini
Join the team: https://www.glamgirlbikini.com/get-started/
1st Phorm Supplements we use:
https://1stphorm.com/?a_aid=glamgirlbikini
Savana's Podcast: Cupcakes & Protein Shakes
Angel Competition Bikini's Code: TEAMGLAMGIRL
Have you competed in a regional show and got nationally qualified? Maybe that is your goal! How do you know what path to choose to compete at a national level? What are the most important factors to consider - finances, timeline, off season goals, pro cards awarded? Coaches Amy and Leemarie talk through all of these considerations and how to navigate your own journey to the national stage.
Follow us on IG
@preplifepodcast
@glamgirlbikini
@amyehinger
@leemarie183
Watch on YouTube: Glam Girl Bikini
Join the team: https://www.glamgirlbikini.com/get-started/
1st Phorm Supplements we use:
https://1stphorm.com/?a_aid=glamgirlbikini
Does meal timing and frequency have a significant effect on fatloss? What about appetite control and inflammation? Have you ever heard that intermittent fasting is the key to fat loss or that you need to eat small meals throughout the day to "stoke your metabolism"?
Coaches Amy and Leemarie talk through what the research says on meal timing and frequency and how to optimize your calories for muscle building and recovery!
Follow us on IG
@preplifepodcast
@glamgirlbikini
@amyehinger
@leemarie183
Watch on YouTube: Glam Girl Bikini
Join the team: https://www.glamgirlbikini.com/get-started/
1st Phorm Supplements we use:
https://1stphorm.com/?a_aid=glamgirlbikini
Have you struggled with your reverse diet after a bikini competition? Do you wonder how to transition into an improvement season without binges or excessive bodyfat gain?
Glam Girl coaches Amy and Leemarie discuss their best strategies for coaching athletes and for prepping themselves on how to navigate the post show season with ease and purpose!
Follow us on IG
@preplifepodcast
@glamgirlbikini
@amyehinger
@leemarie183
Watch on YouTube: Glam Girl Bikini
Join the team: https://www.glamgirlbikini.com/get-started/
1st Phorm Supplements:
https://1stphorm.com/?a_aid=glamgirlbikini
Angel Competition Bikinis: https://angelcompetitionbikinis.com/
Code: GLAMGIRL for 15% off!
Coach Amy and Leemarie talk about what they are loving for prep life right now! From new discoveries to old standbys, food, supplements, motivational techniques, books, podcasts and more!
Follow us on IG
@preplifepodcast
@glamgirlbikini
@amyehinger
@leemarie183
Watch on YouTube: Glam Girl Bikini
Join the team: https://www.glamgirlbikini.com/get-started/
1st Phorm Supplements:
https://1stphorm.com/?a_aid=glamgirlbikini
Angel Competition Bikinis: https://angelcompetitionbikinis.com/
Code: GLAMGIRL for 15% off!
Coach Amy Ehinger shares about her experience prepping for and competing in the WBFF vs in the NPC. How did she train differently for the two federations? What was her judges feedback? Will she be continuing in either federation in the future??
We also take listener questions on how to recover from post show blues, how to handle judges critique, and how to have a healthy mindset for prep!
Follow us on IG
@preplifepodcast
@glamgirlbikini
@amyehinger
@leemarie183
Watch on YouTube: Glam Girl Bikini
Join the team: https://www.glamgirlbikini.com/get-started/
1st Phorm Supplements we use:
https://1stphorm.com/?a_aid=glamgirlbikini
BRAND NEW IFBB PRO Bikini Competitor Holly Baxter joins Amy and Leemarie to talk about her many pro cards in different federations (including WBFF) and what it’s like to prep for different competitions and run a highly successful, all female staffed company while keeping a balance of work, life and mental health.
Follow Holly on IG
@hollytbaxter
@teambiabody
Follow us on IG
@preplifepodcast
@glamgirlbikini
@amyehinger
@leemarie183
Watch on YouTube: Glam Girl Bikini
Join the team: https://www.glamgirlbikini.com/get-started/
1st Phorm Supplements:
https://1stphorm.com/?a_aid=glamgirlbikini
Angel Competition Bikinis: https://angelcompetitionbikinis.com/
Code: GLAMGIRL for 15% off!
Coach Amy just competed in her FIRST WBFF show! In this episode she explains the differences in judging criteria for bikini and fitness in WBFF versus bikini in the NPC. She also breaks down the difference in cost between competing in both federations with the goal of going pro!
Follow us on IG
@preplifepodcast
@glamgirlbikini
@amyehinger
@leemarie183
Watch on YouTube: Glam Girl Bikini
Join the team: https://www.glamgirlbikini.com/get-started/
1st Phorm Supplements:
https://1stphorm.com/?a_aid=glamgirlbikini
Angel Competition Bikinis: https://angelcompetitionbikinis.com/
Code: GLAMGIRL for 15% off!
Coaches Amy and Leemarie go over Masters Nationals results for Amy's client last weekend (spoiler alert: she placed 4th!!) and talk about competing as a master, tips that can make a 1 point difference and coaching while on peak week!
Follow us on IG
@preplifepodcast
@glamgirlbikini
@amyehinger
@leemarie183
Watch on YouTube: Glam Girl Bikini
Join the team: https://www.glamgirlbikini.com/get-started/
1st Phorm Supplements we use:
https://1stphorm.com/?a_aid=glamgirlbikini
Introducing our NEW HEAD POSING COACH!! The Glam Girl team has always prided ourselves on providing posing sessions to our athletes, included IN YOUR PACKAGE. This is because we recognize that competing in Bikini is not just about building muscle and getting lean, it is about the whole package. Posing your figure onstage is crucial for showing off all of your hard work to the judges!
Marissa Willmott is an IFBB Bikini Pro and she gives us tips for posing, practicing, core control, stage presence and confidence in the off season and onstage!
Apply for the Glam Girl Team and work with Marissa: https://www.glamgirlbikini.com/get-started/
Marissa's independent coaching link: https://marissarenay.typeform.com/to/hiXQoxTR
Follow us on IG:
@preplifepodcast
@glamgirlbikini
@amyehinger
@leemarie183
@marissarenay_ifbbpro
Watch on YouTube: Glam Girl Bikini
1st Phorm Supplements we use: https://1stphorm.com/glamgirlbikini
In this episode, Gillian Hughes, the "dinosaur of bikini", OG competitor, coach and mom shares her best advice on how to stay consistent over the years with competing in bikini, how to have the right mindset, how to balance mom life with work and bodybuilding and how she plans to keep competing forever!
Watch on YouTube: Glam Girl Bikini
Follow us on IG
@preplifepodcast
@glamgirlbikini
@amyehinger
@leemarie183
@momshell_method_fitness
Core specialist: @karinaonji
1st Phorm Supplements we use:
https://1stphorm.com/?a_aid=glamgirlbikini
Join the Team: https://www.glamgirlbikini.com/get-started/
How important is mindset when it comes to a bikini competition prep? Do you have a fixed mindset or a growth mindset? Amy and Leemarie go through how you can tell if your mindset is on point or can use some help! They give tips for how to practice a growth mindset and apply it to competing in bodybuilding as well as give their own experiences of growth over their own bikini preps!
Follow us on IG
@preplifepodcast
@glamgirlbikini
@amyehinger
@leemarie183
Watch on YouTube: Glam Girl Bikini
1st Phorm Supplements:
https://1stphorm.com/glamgirlbikini
Join the Team: https://www.glamgirlbikini.com/get-started/
Are you on prep for a bikini competition or bodybuilding show and need to travel for work or vacation? Traveling on prep can be stressful but there are ways to make it easier! Coaches Amy and Leemarie give tips on how to stay on track with your meal plan, workouts and cardio while you are on the road!
Follow us on IG
@preplifepodcast
@glamgirlbikini
@amyehinger
@leemarie183
Watch on YouTube: Glam Girl Bikini
1st Phorm Supplements:
https://1stphorm.com/?a_aid=glamgirlbikini
Join the team: https://www.glamgirlbikini.com/get-started/
Are you doing everything right and following the plan but keep seeing the scale go up and down? As bikini competitors this can be challenging, not only for our competition prep but mentally as well! Amy and Leemarie go over some common but often overlooked factors for weight fluctuations, tips for minimizing it and how to take it all as data and continue to make progress!
Follow us on IG
@preplifepodcast
@glamgirlbikini
@amyehinger
@leemarie183
Watch on YouTube: Glam Girl Bikini
1st Phorm Products:
https://1stphorm.com/?a_aid=glamgirlbikini
Join the Team: https://www.glamgirlbikini.com/get-started/
As bikini competitors, we make it look easy! But we all know the transition from an improvement season or off season into a competition prep is ANYTHING but easy!
Amy and Leemarie give some good tips to make the transition smooth and intentional so you can make the most of your time living that prep life!
Follow us on IG
@preplifepodcast
@glamgirlbikini
@amyehinger
@leemarie183
1st Phorm Level 1 Protein:
https://1stphorm.com/?a_aid=glamgirlbikini
Watch on YouTube: Glam Girl Bikini
Join the Team: https://www.glamgirlbikini.com/get-started/
IFBB Professional Wheelchair Bodybuilder and Glam Girl athlete, Sharla Peterson joins the Prep Life Podcast to talk about how she used her mindset and faith in God to get her through a life changing accident, a tough bodybuilding prep and ultimately earn her Pro Card as the champion at this year's Wheelchair Bodybuilding Nationals. Sharla gives her tips on how to stay positive during tough times and how to stay full and crush those cravings when the calories get low! And she inspires us to be grateful for what we have and encourage the people around us who may be going through a tough time themselves.
Follow us on IG
@preplifepodcast
@amyehinger
@leemarie183
@sharla_peterson
Watch on YouTube: Glam Girl Bikini
Join the team: https://www.glamgirlbikini.com/get-started/
1st Phorm Supplements:
https://1stphorm.com/?a_aid=glamgirlbikini
Whether its a slip up on your meal plan or an all out binge, an injury or illness, or just plain old self-sabotage, we all go through setbacks in the sport of bodybuilding. Coaches Amy and Leemarie talk through why you may have setbacks or self-sabotage, and ways to overcome and be stronger and better for your bodybuilding prep!
Follow us on IG:
@preplifepodcast
@glamgirlbikini
@amyehinger
@leemarie183
Watch on YouTube: Glam Girl Bikini
Join the Team: https://www.glamgirlbikini.com/get-started/
1st Phorm Supplements we use:
https://1stphorm.com/?a_aid=glamgirlbikini
Amy and Leemarie recap their experience at the Kansas City Natural Championship show last weekend! We talk about testing as a natural athlete, reverse dieting bikini competitors into a show, practicing for the overall pose down and different training and dieting techniques for figure and bikini competitors!
Follow us on IG
@preplifepodcast
@glamgirlbikini
@leemarie183
@amyehinger
Watch on YouTube: Glam Girl Bikini
Join the team: https://www.glamgirlbikini.com/get-started/
1st Phorm Supplements used by Glam Girl:
https://1stphorm.com/?a_aid=glamgirlbikini
What are some of the most common mistakes bikini competitors make in their prep? Picking the wrong coach, avoiding check ins, not posing, being hyper food focused and more! We talk about the biggest mistakes we see and how YOU can avoid them for a healthy and successful bikini competition prep!
Follow us on IG
@preplifepodcast
@glamgirlbikini
@amyehinger
@leemarie183
Watch on YouTube: Glam Girl Bikini
Join the team: https://www.glamgirlbikini.com/get-started/
1st Phorm Supplements we use:
https://1stphorm.com/?a_aid=glamgirlbikini
Coach Amy Ehinger interviews IFBB Pro Bikini Competitor and mom of five (including twins!) about mom things, competing, winning her pro card and living that prep life!!
Follow us on IG
@preplifepodcast
@amyehinger
@leemarie183
Watch on YouTube: Glam Girl Bikini
Join the team: https://www.glamgirlbikini.com/get-started/
1st Phorm Supplements used by Glam Girl Athletes
https://1stphorm.com/?a_aid=glamgirlbikini
Do you wonder how to choose a good online coach for a bikini competition? What questions should you ask about their coaching methods and experience? How do you know if you are receiving the level of coaching you need? How much does a good coach effect your longevity in the sport of bodybuilding? Todays show is ALL about GREEN FLAGS in online coaching!
Follow us on IG:
@preplifepodcast
@glamgirlbikini
@amyehinger
@leemarie183
Watch on YouTube: Glam Girl Bikini
Join the team: https://www.glamgirlbikini.com/get-started/
1st Phorm supplements used by Glam Girl athletes and coaches:
https://1stphorm.com/?a_aid=glamgirlbikini
Do you dream of becoming a professional bikini competitor? Is your journey taking longer than you want? IFBB Pro Gina shares her story of competing for 10 years before finally earning her Pro card with the IFBB. She gives us her top tips on posing for stage PLUS how to travel and stay on point during prep! Staying consistent all year around with her fitness and nutrition is her key to success. Gina shows us what it looks like to live the prep life!
Follow us on IG
@preplifepodcast
@glamgirlbikini
@amyehinger
@leemarie183
Watch on YouTube: Glam Girl Bikini
Join the team: https://www.glamgirlbikini.com/get-started/
1st Phorm supplements:
https://1stphorm.com/?a_aid=glamgirlbikini
What are common posing mistakes? How can you make sure the judges notice you onstage? In this epsiode we recap our Glam Girl Bikini Posing seminar PLUS we answer your questions about how much protein to eat, how much weight to gain in the improvement season, when to test your body composition and more!
Follow us on IG:
@preplifepodcast
@glamgirlbikini
@amyehinger
@leemarie183
Watch on Youtube: Glam Girl Bikini
Join the Glam Girl team: https://www.glamgirlbikini.com/get-started/
1st Phorm supplements:
https://1stphorm.com/?a_aid=glamgirlbikini
Bikini Overall winner of the Arnold Amateur, top 4 in her Pro Debut and single mom of 3, IFBB Pro Anastacia talks to us about her journey as a bikini competitor, how to enjoy prep and live life to the fullest, the grit and determination it took her to reach pro status and what it's like competing at both national and pro levels. Anastacia is also a posing coach for Team Boss Bodies and she gives us her tips on the biggest posing mistakes to correct if you want to succeed onstage!
Follow us on Instagram at
@preplifepodcast
@glamgirlbikini
@amyehinger
@leemarie183
@staci_lifts
FREE Posing Seminar Sunday April 7th:
https://thesweatvault.studio.xplor.co/event/posing-seminar-2-2-2-2-2-2-2
1st Phorm supplements:
https://1stphorm.com/?a_aid=glamgirlbikini
Watch on YouTube: Glam Girl Bikini
Join the Team: https://www.glamgirlbikini.com/get-started/
Have you ever wondered about food sensitivity tests? How do we navigate social media and mental health? What's the best way for bikini competitors to lose body fat without losing muscle mass?
Glam Girl Bikini coaches Amy and Leemarie talk about all of these topics plus gut health protocols, elite athlete protocols for prep and body fat loss phases and the benefits and challenges of competing in bikini over the age of 40!
Follow us on Instagram
@preplifepodcast
@glamgirlbikini
@amyehinger
@leemarie183
Join the team: https://www.glamgirlbikini.com/get-started/
1st Phorm link: https://1stphorm.com/?a_aid=glamgirlbikini
GI Advantage: https://1stphorm.com/products/gi-advantage/?a_aid=glamgirlbikini
YouTube: Glam Girl Bikini
Should bikini competitors take ozempic or weight loss drugs? How do you know when to switch competition prep coaches? What are our competition plans for this year?? Glam Girl Bikini Prep Coaches Amy and Leemarie take on your questions in this episode of Prep Life Podcast!
Follow us on Instagram
@preplifepodcast
@amyehinger
@leemarie183
Watch on YouTube: Glam Girl Bikini
Join the team: https://www.glamgirlbikini.com/get-started/
GI Advantage https://1stphorm.com/products/gi-advantage/?a_aid=glamgirlbikini
1st Phorm Supplements: https://1stphorm.com/?a_aid=glamgirlbikini
In this episode Amy recaps her trip to the Arnold Classic last weekend and she and Leemarie go over the winners of the pro divisions and the top five in Bikini!
Follow us on Instagram:
@preplifepodcast
@amyehinger
@leemarie183
@glamgirlbikini
Watch on YouTube: Glam Girl Bikini
Join the team: https://www.glamgirlbikini.com/get-started/
1st Phorm Supplements: https://1stphorm.com/?a_aid=glamgirlbikini
On this episode bikini prep coaches Amy Ehinger Leemarie interview the FIRST EVER Arnold Amateur Womens Wheelchair Bodybuilding champ AND GLAM GIRL ATHLETE, Sharla Peterson. We talk about the differences between her prep for bikini competitions and for wheelchair bodybuilding, the extra struggles of being a handicap athlete and how Sharla keeps a positive and beautiful attitude in the face of adversity and challenges!
Follow us on Instagram at:
@preplifepodcast
@glamgirlbikini
@amyehinger
@leemarie183
@sharla_peterson
Watch on YouTube: Glam Girl Bikini
Join the team! https://www.glamgirlbikini.com/get-started/
1st Phorm Supplements: https://1stphorm.com/?a_aid=glamgirlbikini
Carrie Pidro is the Assistant director of Long Term Outcomes in the CRISMA (Center for Research, Investigation, and Systems Modeling of Acute Illness) Research Group in the Department of Critical Care Medicine at the University of Pittsburgh. Carrie is also an NPC Bikini competitor on the Glam Girl team! In this episode we discuss the research on whether or not using banded resistance on your hip thrusts and glute bridges makes a significant difference in muscle hypertrophy!
Link to study: https://mail.google.com/mail/u/0?ui=2&ik=12fe43ed40&attid=0.1&permmsgid=msg-f:1792094075750682952&th=18decc1125339148&view=att&disp=inline&realattid=f_lt4ykhlg0
Follow us on IG:
@preplifepodcast
@amyehinger
@leemarie183
@carriedforward_fit
Join the team: https://www.glamgirlbikini.com/get-started/
Watch on YouTube: Glam Girl Bikini
1st Phorm Supplements: https://1stphorm.com/?a_aid=glamgirlbikini
Interview with IFBB Pro Bikini Competitor Jill Humphrey on what it means to be a masters bikini competitor, balancing the prep life with being an entrepreneur, running several store fronts and an online company and how showing kindness can change someone's life.
Follow us in Instagram:
@preplifepodcast
@amyehinger
@leemarie183
@glamgirlbikini
@jilly_the_buff_bean
Join the team: https://www.glamgirlbikini.com/get-started/
Watch on YouTube: Glam Girl Bikini
1st Phorm Level 1 Protein:
https://1stphorm.com/products/level-1/?a_aid=glamgirlbikini Chocolate Sea Salt Magnesium: https://1stphorm.com/products/magnesium/?a_aid=glamgirlbikini 1st Phorm Supplements: https://1stphorm.com/?a_aid=glamgirlbikini
Host Amy Ehinger was interviewed for the Metabolic AF podcast with Dylan Conrad on how to not only lose weight but transform the way your physique looks into a lean, toned, fabulous body! The best part? There's no "special" bio-hacking. No supplement protocol or specific diet rules. It's good ole fashioned habits you can implement into your routine now.
Follow us on IG:
@preplifepodcast
@glamgirlbikini
@amyehinger
@leemarie183
@dylanaconrad
Watch on YouTube: Glam Girl Bikini
Join the team: https://www.glamgirlbikini.com/get-started/
1st Phorm Supplements: https://1stphorm.com/?a_aid=glamgirlbikini
IFBB Pro Bikini and Masters competitor Dustee Gutierrez talks about health and fitness as a lifestyle, how she eats and trains differently as a masters competitor and how she find balance within her family life and competing!
Find Dustee on Instagram at:
@fit2bdustee_ifbbbikinipro
Follow us at:
@preplifepodcast
@glamgirlbikini
@amyehinger
@leemarie183
Watch on Youtube: Glam Girl Bikini
Join the team: https://www.glamgirlbikini.com/get-started/
1st Phorm Supplements: https://1stphorm.com/?a_aid=glamgirlbikini
Amy and Leemarie interview Sid Balak, owner of Beastified Nutrition, a supplement store with a beautiful 3D mirrored posing room that is every bodybuilders dream! Sid's wife runs a yoga/pilates/barre studio called The Sweat Vault. Sid has competed in Men's Physique and Classic Physique at several national shows including placing 5th overall at North Americans in 2023. Sid's latest entrepreneurial venture is a bodybuilding focused gym coming soon to KC in 2024...
Follow Beastified on IG
@beastifiedgym
Follow us
@preplifepodcast
@amyehinger
@leemarie183
@glamgirlbikini
Watch on YouTube: Glam Girl Bikini
Join the team: https://www.glamgirlbikini.com/get-started/
1st Phorm Supplements: https://1stphorm.com/?a_aid=glamgirlbikini
Last weekend we attended the NPC Women's Workshop hosted by Sandy Williamson in Orlando, FL! In this episode we give our biggest takeaways from the day including bikini criteria, tips and feedback from NPC judges, lesson from the pros and former Miss Olympias on social media, branding, integrity and loyalty to your fans, and much more!!
Follow us on Instagram
@preplifepodcast
@glamgirlbikini
@amyehinger
@leemarie183
Watch on YouTube: Glam Girl Bikini
Join the team: https://www.glamgirlbikini.com/get-started/
1st Phorm Supplements: https://1stphorm.com/?a_aid=glamgirlbikini
Should you do cardio fasted? Are compound lifts important? Is muscle failure really necessary for hypertrophy?? Amy and Leemarie discuss all these topics and more on this episode of Prep Life Podcast!
Follow us on IG
@preplifepodcast
@glamgirlbikini
@amyehinger
@leemarie183
Watch on YouTube: Glam Girl Bikini
Join the team: https://www.glamgirlbikini.com/get-started/
1st Phorm Supplements: https://1stphorm.com/?a_aid=glamgirlbikini
Celeste Rains-Turk, a National Certified Counselor, is equipped with a Bachelor's Degree in Psychology and a Master's Degree in Clinical Mental Health Counseling. Dedicated to her mission of helping others Build More than Just a Body™, Celeste draws on her academic background, personal insights, and a wealth of experience working with thousands globally. Her focus is on guiding individuals to make peace with food and their bodies without sacrificing their fitness goals.
Follow us on IG:
@preplifepodcast
@celestial_fit
@amyehinger
@leemarie183
Join the team: https://www.glamgirlbikini.com/get-started/
Watch on YouTube: Glam Girl Bikini
1st Phorm Supplements: https://1stphorm.com/?a_aid=glamgirlbikini
Feeling like you went a little off the rails this holiday season? Vacation get you off your routine? In this episode we will provide valuable tips to help you resume your healthy eating plan and go back to your better-body self! Follow us on IG @preplifepodcast@amyehinger@leemarie183 1st Phorm links mentioned in episode:Microfactor Pack:https://1stphorm.com/products/micro-factor/?a_aid=glamgirlbikini Magnesium:https://1stphorm.com/products/magnesium/?a_aid=glamgirlbikini Vitamin C:https://1stphorm.com/products/vitamin-c/?a_aid=glamgirlbikiniVitamin D:https://1stphorm.com/products/liposomal-vitamin-d3/?a_aid=glamgirlbikini1st Phorm Supplements: https://1stphorm.com/?a_aid=glamgirlbikini Watch on YouTube: Glam Girl Bikini Join the team: https://www.glamgirlbikini.com/get-started/
Amy and Leemarie discuss the 2024 schedule for the NPC, how to strategize for your season and their own future plans for competitions!
Watch on YouTube: Glam Girl Bikini
Join the team: https://www.glamgirlbikini.com/get-started/
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The start of a new calendar year is the perfect time to reflect and set new goals for learning and growing. Reflection and goal setting helps us better understand our specific learning needs and decide on the next steps in our learning journey. What better time to do this than in a fresh new calendar year!
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Coach Amy and coach Leemarie talk about Leemarie's reverse diet and post show deload! They give tips on how to maneuver the post show period without excessive fat gain, talk about why a deload is important after your competition and discuss ways to get through the holidays and all the extra sweets and treats!!
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Back to back peak week recap with Glam Gir Athlete, Leemarie Hostetter! Coach Amy and Leemarie go over why they chose to do a back to back peak week, their strategies, how it helped improve the overall stage package and the lessons they learn along the way!
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In this episode @glamgirlbikini coach @amyehinger recaps the Ben Weider and does another solo Q and A. Some of the topics she covers are regarding birth control and it's impact on competing, her personal journey from figure to bikini, philosophy about why she stopped coaching men's categories, and her ideas on power building vs hypertrophy.
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In this episode @glamgirlbikini coach @amyehinger does a solo episode answering questions from the audience. This week's episode includes the explanation of the different types of deloads and how they are utilized by coaches in programming for bodybuilding athletes. Additionally, Amy talks about how she uses judges feedback to adjust the programming of her athletes based on their feedback. You can apply for the team here: Get Started - Glam Girl Bikini You can find us on IG @preplifepodcast
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This is a solo episode with @glamgirlbikini coach @amyehinger that includes all the contest coverage you have been looking for as it pertains to the Olympia. Coach Amy gives all the details and stats of the past Olympia weekend. If you are interested in learning about some of the upsets and triumphs from last week's events, then this is an episode you don't want to miss!! You can join the team here: https://www.glamgirlbikini.com/get-started/ You can find us on IG @preplifepodcast
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In this episode @glamgirlbikini coaches @amyehinger and @brittanygabelfitness recap the Amateur Olympia. Also included is a summary of what is to come this weekend with the IFBB Mr. Olympia for the Bikini division and our Top 15 predictions and thoughts. You can apply for the team here: https://www.glamgirlbikini.com/get-started/ You can find us on IG @preplifepodcast and you can pay for the livestream here: https://www.olympiaproductions.com/
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In this episode @glamgirlbikini coach @amyehinger interviews @cupcakemuscle coach Kayleigh Obert about her most recent post partum experience. She also shares insights on what it was like prepping for a show after the birth of her first child just 9 months post baby. Other talks include work life and family balance while living the Prep Life. You can find us on Instagram @preplifepodcast and you can apply for coaching by clicking here: https://www.glamgirlbikini.com/get-started/
It's been an unbelievable ride the last five years of this podcast's production and @chrisnicole_ifbbpro and @glamgirlbikini coach @amyehinger wanted to take a trip down memory lane to celebrate! This episode is first and foremost an opportunity to give listeners a big thank you for all of the support! Additionally, we chat about our favorite things about production, our most memorable episodes, the growing pains, and the overall evolution of the podcast. Please tune in and be sure to send love to Chris Nicole for all she has done and the time she has dedicated!! You can find us on IG @preplifepodcast and you can join the team by clicking here: https://www.glamgirlbikini.com/get-started/
In this episode @glamgirlbikini coach @amyehinger interviews Head IFBB and NPC Judge Gary Udit. Gary is the supervisor of the NPC Mid Atlantic Zone and promotor of several show. The most well know are: North Americans, Masters Nationals, Ben Weider Natural, and Masters World Championships. He speaks of his years of experience as a promotor and judge during the interview, sharing many helpful tips and insights. You can follow him on IG @garyudit and can reach out through his website www.garyudit.com You can follow us on IG @preplifepodcast and you can join the team by clicking the link: https://www.glamgirlbikini.com/get-started/
This episode of the Master Olympia series was an interview by @glamgirlbikini coach @amyehinger with IFBB Bikini Pro @kerrynehenich_ifbbpro In this episode Kerryne shares her competition journey throughout the years and her experiences as a coach and athlete in the bodybuilding industry. She is one of two bikini athletes in history that have competed at both the Mr. Olympia (open) and Mr. Olympia Masters competitions. Be sure to tune in, as she has a wealth of knowledge and experience to share. You can find us on Instagram @preplifepodcast and you can apply for the team here: https://www.glamgirlbikini.com/get-started/
This episode of the Masters Olympia Series @glamgirlbikini coach @amyehinger interviews the 3rd place winner @nuciafreitas about her experience in Romania and her journey as a pro. She's a mother of two, wife and personal trainer from Switzerland that shares how she manages to balance her life and her professional career. You can apply for the team here: https://www.glamgirlbikini.com/get-started/ and you can find us on Instagram @preplifepodcast
This episode is part one of the Masters Olympia series. During this interview @glamgirlbikini coach @amyehinger interviews Janine Herrera
Janine's Competitive Philosophy is: Consistency and discipline will get you a lot further than good intentions can.
Bio: Janine a practicing intensive care unit nurse, and I am a full-time graduate student pursuing her MSN as a nurse practitioner. In addition to this, she is a single mother to 3 amazing girls aged 10, 8, and 4. She has spent the better part of her life serving others, her family and her profession. She was in need of another purpose, something unique and personal to her. She found that purpose in bodybuilding.
She has always been athletic. In high school, she was a sprinter and cross-country athlete. Along with this, she has danced ballet for 21 years. These foundational life experiences fueled her desire to compete and her love of human-centric art forms. Her passion for both of these expressions has been filled in bodybuilding.
Her career in bodybuilding began in 2021. She competed in 2 shows before earning 2 IFBB pro cards at the 2021 North Americans in Pittsburgh.
You can apply for the Glam Girl Bikini team here: https://www.glamgirlbikini.com/get-started/ You can find Janine here:
janine@fitbodyfusion.com
Instagram: @JA9FIT
During this episode @glamgirlbikini coaches @amyehinger and @brittanygabelfitness discuss 6 secrets of bodybuilding. Secret #1: Stimulate The Muscle Don’t Annihilate It! Secret #2: Heavy Basic Exercises Build Big Muscles! Secret #3: Eat Like A Bodybuilder To Look Like A Bodybuilder. Secret #4: 7 To 9 Hours Of Sleep At Night. Secret #5: Have A Master Plan. Secret #6: A Winner Never Quits And A Quitter Never Wins! You can join the team here: https://www.glamgirlbikini.com/get-started/ You can follow us on IG @preplifepodcast
In this episode @glamgirlbikini coaches @amyehinger and @brittanygabelfitness go over their top 10 most important facts about food that everyone should know and how it applies to the Prep Life. If you would like to join the team click here: https://www.glamgirlbikini.com/get-started/ Follow us on IG @preplifepodcast
Are you stuck and wanting results like yesterday?!? If so, you may want to take a listen as @glamgirlbikini coaches @amyehinger and @leemarie183 talk all things Rapid Fat Loss. LeeMarie shares her personal experience with her most recent 14 day experiment of following a Rapid Fat Loss protocol; and Amy shares why she programmed this nutritional protocol as her coach based on Dr. Bill Campbell's research. You can join the team here: https://www.glamgirlbikini.com/get-started/ You can order magnesium here: https://1stphorm.com/products/magnesium/?a_aid=glamgirlbikini Follow us on IG @preplifepodcast
In this episode @glamgirlbikini coaches @amyehinger and @brittanygabelfitness do a rapid fire of do's and don'ts for posing by going through each chapter of the Posing Handbook. Special Announcement for this episode: Brittany just moved to Kansas City and is the Head Posing Coach of the team. To hire her for posing click the link: https://www.glamgirlbikini.com/product/11-posing-session/ To purchase your posing handbook click here: https://www.glamgirlbikini.com/product/glam-girl-bikini-posing-handbook/ To join the team click here: https://www.glamgirlbikini.com/get-started/ Follow us on IG @preplifepodcast
Have you ever wondered if you can build muscle and lose fat as a bodybuilder while following a keto diet? If, so listen in as @glamgirlbikini coaches @amyehinger and @brittanygabelfitness dive into the research of a landmark study done in Italy. The study was published in Jan 2021 https://www.mdpi.com/2072-6643/ To join the team click here: https://www.glamgirlbikini.com/get-started/ Follow us on Instagram @preplifepodcast
Be sure to tune in as @glamgirlbikini coaches @amyehinger and @getfitdone talk all things NPC Masters Bikini Competitors in this episode. This episode also includes: a recap of Masters Nationals, tends of the 2023 competition year, suit selection, confidence and much much more! Be sure to use the code: GLAMGIRL for 25% off Angel Competition Bikini's Christmas in July sale. You can apply for coaching here: https://www.glamgirlbikini.com/get-started/ You can find us on Instagram @preplifepodcast
Want to know what our favorite prep things are? Listen in as @glamgirlbikini coaches @amyehinger and @brittanygabelfitness talk all things favorites when it comes to competition day. You can apply for the team here: https://www.glamgirlbikini.com/get-started/ Use the code: GLAMGIRL for discounts on Angel Competition Bikinis, The Shoe Fairy, and Pro Tan products. Follow us on IG @preplifepodcast Here's the list of topics for today's episode:
- Heels
- Tan (self or show sponsor)
- Suit designer, color, cut
- Jewelry
- Backstage essentials
- What's in your suitcase?
- Favorite way to travel
- Attire once tanned
- Makeup artist
- Hairstyle (straight, curls, wavy)
- Wig, Extensions, Halo, nothing
- Pre-stage ritual
- Pump Up Foods
- Post show meal
- Post show treat
- Best show atmosphere
- Best backstage experience
- Best location to compete
- Best time of season to compete
What causes insulin resistance? What is an insulin reset? How can a person improve their composition by improving their insulin sensitivity? If you are curious about these answers, then you will want to listen in as @glamgirlbikini coaches @amyehinger and @brittanygabelfitness go over the strategies on how you can improve your insulin sensitivity and how that can aid in your weight loss and prep journey. You can order GDA's here: https://1stphorm.com/products/gda/?a_aid=glamgirlbikini You can join the team here: https://www.glamgirlbikini.com/get-started/ You can find us on IG @preplifepodcast
Have you wondered what all the hype is about with Semaglutide recently? If so, then you will want to listen in as @glamgirlbikini coaches @amyehinger and @coachdreatraining talk about how this weight loss medication can work in combination of diet and exercise. Topics also included are: benefits, side effects, populations that it may be right for and more. Coach Drea and her sister are co-owners of @lightning_vip and you can find us on Instagram @preplifepodcast You can apply for coaching here: https://www.glamgirlbikini.com/get-started/
You can purchase Level-1 Protein Powder here: https://1stphorm.com/products/level-1/?a_aid=glamgirlbikini
Are you interested in increasing your metabolism? If so, you will want to listen in as @glamgirlbikini coaches @amyehinger and @brittanygabelfitness give tips on how to eat more food and lose more weight. Talks include the science behind various fitness trends, techniques for fat loss; and how to increase your metabolism with tactics that really work. You can apply for the team here: https://www.glamgirlbikini.com/get-started/ You can find us on Instagram @preplifepodcast
In this episode @glamgirlbikini coach @amyehinger interviews WBFF Fitness Model Pro Savana Sharp. She is a 27-year-old and former NPC National Level Bikini Competitor, who has been on an inspiring fitness journey since 2017. Having competed in 9 bikini competitions, Savana has gained a wealth of experience and knowledge in the fitness industry. Savana is currently working as a suit stylist and sponsored athlete director for Angel Competition Bikinis. She is also the host of her own podcast, "Cupcakes and Protein Shakes", where she interviews fellow fitness competitors about their journey to the stage. In addition, Savana is an active YouTube vlogger, documenting her own fitness journey through video content on her channel. Savana's fitness journey began as a way to cope with the loss of her younger brother to suicide. Over time, she fell in love with the process and wanted to use her fitness platform to inspire and motivate others to believe in themselves. Savana firmly believes that fitness can help improve one's mental health and well-being. Recently, Savana switched divisions from NPC to WBFF, a fitness modeling organization, and turned pro on her first show. Her goal is to continue pursuing her dreams of being a top athlete in this new sport and eventually win a pro show. Currently, Savana is 15 weeks away from making her pro debut on the biggest stage in the WBFF at their Worlds competition. Follow Savana on her journey as she continues to inspire and motivate others to believe in themselves and their abilities, all while chasing her dreams and striving for greatness in the fitness industry. Follow Savana Online: Podcast: Cupcakes & Protein Shakes IG: @Savana Sharp Tik-Tok: @Savana Sharp You can apply for the Glam Girl Bikini Team here: https://www.glamgirlbikini.com/get-started/ You can follow us on IG @preplifepodcast and on YouTube @glamgirlbikini
Are you self sabotaging your success? If so, you want to listen in as @glamgirlbikini coaches @amyehinger and @brittanygabelfitness talk about the 11 signs that you are self-sabotaging as well as their top 8 tips for stopping it:
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Boost Your Self-Awareness
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Look Before You Leap
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Set Meaningful Goals & Pair Them With an Action Plan
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Make Small Changes
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Befriend Yourself
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Know & Embrace Your Strengths
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Practice Mindfulness
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Work With a Mental Health Therapist
You can apply for the team here: https://www.glamgirlbikini.com/get-started/ and you can find us on Instagram @preplifepodcast To order supplements go here: https://1stphorm.com/glamgirlbikini
Have you ever wondered how Wellness training is different from Bikini training? Is so, listen in as @glamgirlbikini coach @amyehinger interviews athlete and scholarship recipient @elopezzz_ about her transition from Bikini to Wellness. Talks include the differences in peak weeks, cardio, weight training and more. Tips and ideas on saving money on shows with make-up, hair, tan and suit are included as well. Click here to join the team: https://www.glamgirlbikini.com/get-started/ You can find us on Instagram @preplifepodcast
Talks that can be considered taboo in the bodybuilding industry are discussed in this episode when @glamgirlbikini coach @amyehinger interviews @joannadara414 from Hormone Logics. Some of the topics discussed are: common health and blood marker issues that competitors face, misuse of SARMs, optimization of muscle growth with PEDs, thyroid health, adrenal health; along with other female specific needs and concerns in relation to hormonal health and bodybuilding. Joanna shares her personal story of being a competitor and a thyroid cancer survivor and her wealth of knowledge of female health in the bodybuilding industry. You can apply for the team here: https://www.glamgirlbikini.com/get-started/ You can join the Glam and Grit Challenge here: https://www.glamgirlbikini.com/summer-slim-down-challenge/ You can find us on Instagram @preplifepodcast You can inquire about services at Hormone Logics here: https://hormonelogics.com/ You can email Joanna directly here: Joanna@hormonelogics.com
Want to know what we think about the hot controversial topics in the bodybuilding world? If so, you will want to listen in as @glamgirlbikini coaches @amyehinger @brittanygabelfitness and @leemarie183 discuss their opinions on these bodybuilding trends as being either "overrated" or "underrated". Join the Glam and Grit Challenge here: https://www.glamgirlbikini.com/summer-slim-down-challenge/ Join the team here: https://www.glamgirlbikini.com/get-started/ You can find us on Instagram @preplifepodcast
In this episode @glamgirlbikini coach @amyehinger interviews IFBB/NPC Head Women’s Judge Sandy Williamson @sandyonsandylane and she shares her heart for the sport of bodybuilding and how it saved her life. Athlete questions are answered by this amazing women as she shares her wealth of knowledge and gives insights on judging and perspectives that have not been heard before. *please note the end of the podcast does cut out but the 47 minutes before that are worth listening and watching!!You can join the team by clicking here: https://www.glamgirlbikini.com/get-started/ You can join the summer challenge here: https://www.glamgirlbikini.com/summer-slim-down-challenge/ You can find us on Instagram @preplifepodcast
How much protein can a person absorb? Can a vegan build muscle? Is there an ideal anabolic window post workout? Are BCAA's or EAA's necessary or effective? These are topics that @glamgirlbikini coaches @amyehinger and @brittanygabelfitness answer during today's episode. If you would like to order the supplements mentioned in today's episode click on them here: EAAs Powder Anabolic Bridge Vegan Protein Powder If you would like to sign up for the Glam and Grit Challenge click here: https://www.glamgirlbikini.com/summer-slim-down-challenge/ You can find us on Instagram @preplifepodcast You can apply for the team here: https://www.glamgirlbikini.com/get-started/
@glamgirlbikini coach @amyehinger interviews IFBB Figure and Bikini Pro @fitprobecky regarding her status as the now IFBB Pro head judge, Olympia and Arnold Classic judge, and international judge in the NPC Worldwide. She covers so many critical topics that need to be considered in the sport of bodybuilding; such as mistakes to avoid, importance of posing, how to take feedback, the bikini and wellness standard, and much much more!
You can watch the video on YouTube @glamgirlbikini You can find us on Instagram @preplifepodcast and apply for the team here: https://www.glamgirlbikini.com/get-started/
Have you ever wondered about the differences between the IFBB, NPC and WBFF competition bikini prep? If so, you don't want to miss this interview as @glamgirlbikini coach @amyehinger talks with @hannahranfranz IFBB Bikini Olympian and the newest WBFF Bikini Diva Pro about all these experiences and more! Hannah shares her incredible journey from the NPC, to IFBB; to now the WFBB stage. Additionally, talks included are her show experiences from 2016 to now; with everything from when she turned pro, made it to the Olympia stage, and her most recent competition prep to becoming a WBFF Bikini Diva Pro. Other topics include life balance, training when dating, and more.
To apply for coaching at Glam Girl Bikini click the link to get started: https://www.glamgirlbikini.com/get-started/
You can watch Hannah's YouTube channel here: https://www.youtube.com/@hannahranfranz9469 and follow her coaching business on IG @teaminflinityfit You can follow us on IG @preplifepodcast and watch episodes on YouTube here: https://www.youtube.com/@GlamGirlBikini
When do you think the time is right for a "mini cut"? If you have ever wondered the answer to this question, then be sure to tune into this episode as @glamgirlbikini coaches @amyehinger and @brittanygabelfitness talk all things mini cuts!! Included in the discussion are ideas about when it is the right time to utilize a mini cut and when it is the wrong time to try to utilize one. Additionally, there many different types of mini cuts discussed as well as the strategies and situations that a mini cut can be best utilized. Furthermore, implementation and execution tactics are shared to ensure the best results. You can find us on Instagram @preplifepodcast and you can apply for the team here: https://www.glamgirlbikini.com/get-started/
Are you looking to show your best on the NPC or IFBB stage? If so, this is an episode you don't want to miss!! During the interview with @glamgirlbikini coach @amyehinger, IFBB Fitness and Figure Pro @kimseeley8108 tells her journey to the pro stage. In addition, she shares her wealth of knowledge from the past 20 years of experience as a judge and posing coach in the NPC and IFBB. Throughout the interview she shares nuggets about stage presence, tips on posing do's and do not's, and talks about the process of judging and how it is fair. You can find us on Instagram @preplifepodcast and apply for the team here: https://www.glamgirlbikini.com/get-started/
Have you ever wondered about competing but just weren't quite sure where to start? During this episode @glamgirlbikini coach @amyehinger interviews scholarship athlete award winner Shara Fagnant @queenoftheweights about her decision to start a competition prep last year in October 2022. She is a busy working mom of 3, a wife; and had decided to start competing at age 40. During the conversation various topics are discussed such as: peaking protocols, refeeds, reverse dieting into a show and much much more. If you are interested in joining the team click the link here: https://www.glamgirlbikini.com/get-started/ You can find us on Instagram @preplifepodcast and on YouTube here: https://www.youtube.com/channel/UClFW_sa5RiG_gogeLgL-s0w
Do you have "The Power to Change"? Whether you are just getting started on your bikini competition journey, or you are a veteran of the sport; sometime we veer off the "Prep Life" path. During this episode @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger talk all things habit development when it comes to reaching your goals. Sometimes even the most seasoned competitors can drop off and lose the critical habits that are required for putting your best foot forward when stepping on stage. Your mind wants to conserve energy by forming daily habits and you will develop both negative or positive habits within your daily routine. In this talk we give tips and tricks on how to develop those positive habits that will serve you best in living the "Prep Life." You can apply for the team here: https://www.glamgirlbikini.com/get-started/ You can find us on Instagram @preplifepodcast and you can watch this episode on YouTube here: https://www.youtube.com/channel/UClFW_sa5RiG_gogeLgL-s0w
Can you prep with thyroid problems? The answer to this question and much, much more about the thyroid is shared in this episode. Some of the touch points are hypothyroidism, hyperthyroidism, Hashimoto's and functions of TSH, T4 and T3. @glamgirlbikini coach @amyehinger tells her journey through multiple preps with hypothyroidism along her and @chrisnicole_ifbbpro sharing their experience in helping clients navigate these issues as well. You can apply for the team here: https://www.glamgirlbikini.com/get-started/ You can find this video on our YouTube channel here: https://www.youtube.com/channel/UClFW_sa5RiG_gogeLgL-s0w You can find us on Instagram @preplifepodcast
Want to know the secrets to growing your glutes? Then tune in as @glamgirlbikini coaches @amyehinger and @leemarie183 go over their top ten ways to grow your glutes. You can purchase the Glute Guide here: https://www.glamgirlbikini.com/product/12-week-glute-guide/ You can apply for the team here: https://www.glamgirlbikini.com/get-started/ Watch us on YouTube here: https://youtu.be/FNnzhQy37XY Follow us on Instagram @preplifepodcast
Is Power-Building right for you? Have you ever wondered if Power Lifting and Body Building can create a stage winning physique? Have you ever wondered about the differences in training styles of weight lifting for power, strength and hypertrophy? If so, then this is the episode for you! @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger interview Founder and CEO of Reckless Training TC Haubold @longshotgamble to find out what these differences are and how they can translate into the IFBB Pro Bikini Competition world. You can apply for Glam Girl Bikini training here: https://www.glamgirlbikini.com/get-started/ TC's training website is: www.recklesstraining.com
Do you have aspirations of making it to the IFBB Pro League? Are you an IFBB Pro and don't know what is next? During this question and answer session we answer these questions and many more. Other questions that @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger answer are: When is a good time to get your hormones checked? Do you need to test female hormones after menopause? How do pros "turn on" the switch during prep? What are the ideal characteristics of a client? Tune in to find out the answers to these questions. Join the team here: https://www.glamgirlbikini.com/get-started/ Find us on IG @preplifepodcast Use the code: GLAMGIRL for discounts on posing suits and competition suits from @angelcompetitionbikinis Watch this episode on YouTube https://www.youtube.com/@GlamGirlBikini
This is an interview from the "Angel Talk" podcast with Founder and CEO of @glamgirlbikini Amy Ehinger @amyehinger and suit stylist from Angel Competition Bikinis Savana Sharp @savsharp_ During the interview Amy shares with the audience her background as an athlete, coach and entrepreneur in the NPC and IFBB and online coaching space. Details about mistakes made, coaching red flags, history of Glam Girl Bikini, and advice as an athlete are shared. Additionally discussed is Amy's philosophy regarding coaching and athlete care. If you are wanting to know what it's like to compete in 30 competitions for 12 years; while coaching then this is an episode you don't want to miss. You can apply for the team here: https://www.glamgirlbikini.com/get-started/ You can follow us on IG @preplifepodcast You can get discounts on suits and activewear @angelcompetitionbikinis using the code: GLAMGIRL
Are you interested in saving money on body building food, gym and clothing? If so, we have you covered in part two of the Prep Life Penny Pinching series. During this episode @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger go over ways to save money on the day to day items that are required in living out the Prep Life. If you missed it last week be sure to check out part one of the series where we talk about saving money on show day. For discounts use the code: GLAMGIRL on Angel Competition Bikinis, DIY Pro Tan kits and Heels and Jewelry from The Shoe Fairy. You can join us for the retreat by signing up here: https://www.glamgirlbikini.com/2023-retreat/ You can apply for the team here: https://www.glamgirlbikini.com/get-started/ You can find us in Instagram @preplifepodcast
Are you looking for ways to cut costs on competition day? Has inflation made competing difficult to afford? If you answered "yes" to either of these questions then you have picked the right podcast to listen to! In part one of this money saving series @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger go into the many ways to "penny pinch" while living the Prep Life. This episode is focused on show day costs. Stay tuned for part two of the series that we focus on the day to day costs of bikini competition training. Use the code: GLAMGIRL for discounts on Angel Competition Bikinis, DIY Pro Tan kits and Heels and Jewelry from The Shoe Fairy You can join us for the retreat by signing up here: https://www.glamgirlbikini.com/2023-retreat/ You can apply for the team here: https://www.glamgirlbikini.com/get-started/ You can find us in Instagram @preplifepodcast
Are you wanting to get lean and sustain it over the long term? If so you should listen in as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger talk about tips on weight loss and muscle gain sustainability. This applies to post show strategies, as well as habits to develop, and ways you can set up your environment for maximal success. Other strategies mentioned are contest prep dieting and improvement season regimens. To join the team click here: https://www.glamgirlbikini.com/get-started/ To sign up for Season Kickoff Retreat click here: https://www.glamgirlbikini.com/2023-retreat/ You can find us on Instagram @preplifepodcast
From rock band to running, to cross-fit to powerlifting, and from strongman to bodybuilding; LeeMarie Hostetter shares her fitness journey of how she started her later in life fitness industry career and athletic endeavors. She is the newest @glamgirlbikini coach and coaches @chrisnicole_ifbbpro and @amyehinger interview her regarding her philosophy as a fitness professional and nationally qualified NPC Bikini Competitor. Be ready to get inspired by this dynamite lady as you listen in!!! You can apply for her coaching here: https://www.glamgirlbikini.com/get-started/ You can find her on Instagram @leemarie183 and us @preplifepodcast Sign up for the season kick retreat here: https://www.glamgirlbikini.com/2023-retreat/
Are you interested in making connections with other like minded women in the "Prep Life"? Are you wanting to get your season started on the right foot with posing and training techniques? Do you want to work on the mental side of prep and your mental fortitude when it comes to reaching and setting your fitness goals? If so, tune in as @celestial_fit and @glamgirlbikini coaches @amyehinger @chrisnicole_ifbbpro talk all things regarding the Season Kick-off Retreat. To register for the retreat click here: https://www.glamgirlbikini.com/2023-retreat/ To join the team apply here: https://www.glamgirlbikini.com/get-started/ You can find us on Instagram @preplifepodcast
Do you have big goals for 2023? Are you looking to develop the skills to create habits that propel you forward to reach your goals? If so then listen in as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger talk all things behavior change to set your goals and stick to them for the long haul!
To Join the team click here: https://www.glamgirlbikini.com/get-started/ To sign up for the season kickoff retreat click here: https://www.glamgirlbikini.com/2023-retreat/ You can find us on IG @preplifepodcast
Wanting to CRUSH it in 2023 with your bodybuilding goals? If so, here's our list of 20 tips for success in 2023 as a Prep Lifer! Listen in as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger go through their Prep Life Survival Guide in 2023. Included in this episode are all of the habits you will need to adopt to make this your best year yet!! To enter the bikini challenge click here: https://www.glamgirlbikini.com/new-year-new-you/ To join us for the retreat click here: https://www.glamgirlbikini.com/2023-retreat/ To join the team click here: https://www.glamgirlbikini.com/get-started/ You can find us on IG @preplifepodcast Here's the watch band we discussed in the episode: 4 Pack Nylon Stretchy Bands Compatible for Apple Watch 7 Band 45mm 41mm 38mm 42mm 40mm 44mm Women Men ,Adjustable Solo Loop Sport Strap for iWatch Series 3 4 5 6 SE Patent(Pink Sand,45MM) https://a.co/d/55MGZb5
Are you looking to go pro in 2023? Do you want to know about the National Shows in the NPC for next year? If so, we are here to help make your plans for the New Year! Be sure to tune into this episode as @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro go over show selection strategies for 2023. You can apply for the team here: https://www.glamgirlbikini.com/get-started/ You can sign up for the New Year New You 8 week challenge here: https://www.glamgirlbikini.com/new-year-new-you/ You can sign up for the Year Kick off Retreat here: https://www.glamgirlbikini.com/2023-retreat/ Be sure to find us on IG @preplifepodcast
This episode @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro go over everything you would want to know about the Bikini Olympia 2022 results as well as the other bodybuilding categories. Other topics included in this episode are: Meet the Olympians, Olympia Expo, Angel Competition Bikinis Fashion Show and much much more! You can find us on IG @preplifepodcast You can apply for the team here: https://www.glamgirlbikini.com/get-started/ You can sign up for the Retreat here: https://www.glamgirlbikini.com/2023-retreat/ You can sign up for the 8 week New Year New You Challenge in 2023 here: https://www.glamgirlbikini.com/new-year-new-you/
Who will win this weekend out of the 58 bikini competitors that are hitting the Olympia stage in Vegas? Tune in to find out our thoughts on the big contenders and heavy hitters for the 2022 Ms Bikini Olympia title as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger give their run down of this year's line up. You can apply for the team here: https://www.glamgirlbikini.com/get-started/ Sign up for the team retreat here: https://www.glamgirlbikini.com/2023-retreat/ You can find us on Instagram @preplifepodcast
Have you ever wondered how to travel for a bikini competition with prepped food overseas? If so then this is an episode you don't want to miss! In part two of this series @glamgirlbikini coach @amyehinger and @chrisnicole_ifbbpro go over the most recent experience that Amy had competing in Rome at the very first pro qualifier for masters bikini competitors NPC Euromasters. Additionally, talks include past pro qualifiers in Italy and Spain that include tips on make-up, hair and tanning when traveling. You can join the team here: https://www.glamgirlbikini.com/get-started/ You can register to join us for the team retreat here: https://www.glamgirlbikini.com/2023-retreat/ You can find us on Instagram @preplifepodcast
Have you ever wanted to compete overseas? Are you curious how you can earn pro status in a competition as a masters bikini competitor? If so this is the episode to listen to as @glamgirlbikini coach @amyehinger goes over her most recent competition experience in Europe at the very 1st NPC Euromasters. @chrisnicole_ifbbpro and Amy additionally recap the most recent team fall show. You can apply for the team here: https://www.glamgirlbikini.com/get-started/ You can register for the team retreat here: https://www.glamgirlbikini.com/2023-retreat/ You can find us on Instagram @preplifepodcast
This episode is a deep dive into insulin resistance, progesterone dominance, estrogen dominance, and much much more. @glamgirlbikini coach @chrisnicole_ifbb interviews @amyehinger as she shares her most recent experiences at the Women's Extravaganza and her struggles with Peri-Menopause that she faced to get to the stage. You can apply for the team here: https://www.glamgirlbikini.com/get-started/ You can find us on IG @preplifepodcast
We have 10 tips to fit your Halloween Candy Fix into your "Prep Life." Listen in as @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro go into the best ways to incorporate candy into your daily life and still reach your goals. You can apply for the team here: https://www.glamgirlbikini.com/get-started/ You can find us on Instagram @preplifepodcast
Are you craving that one on one attention and that personalized approach to your contest prep? If so, this episode to find out how to find your "Unicorn Prep". Included in this episode @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger share all the details about Chris's journey to her online bikini coaching career. You can apply for coaching here: https://www.glamgirlbikini.com/get-started/ You can find us on Instagram @preplifepodcast
This podcast was based off @billcampbellphd Body by Science review. To purchase this review and many others that come out monthly click here: https://www.billcampbellphd.com/ Here is the link to the study: https://www.mdpi.com/2072-6643/13/9/3122 In this study @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger go over the results of this study that covers Time Restrictive Feeding Window vs Flexible Dieting. You can follow us on IG @preplifepodcast and apply for the team here: https://www.glamgirlbikini.com/get-started/
Want to stay on the cutting edge of fat loss and muscle building research? If so you need to tune into this interview that @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro conduct with Dr Bill Campbell regarding his newest entrepreneurial venture "Body by Science" monthly research review. In these issues he makes learning about research in the physique enhancement space very easy to understand and apply to everyday diet and exercise practices. You can subscribe to the review here:
https://www.billcampbellphd.com/ You can find him on Instagram @billcampbellphd and us @preplifepodcast You can apply for the team here: https://www.glamgirlbikini.com/get-started/
Have you been wondering what it's like to compete at a Pro Qualifier? If so, this is the episode for you! During this episode @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger go over a recap of the most recent Ben Weider Natural Pro Qualifier. Also included in this episode are posing tips. If you would like to purchase a posing session with Coach Chris click this link: https://www.glamgirlbikini.com/product/1-on-1-30-minute-posing-prep-2/ If you would like to apply for coaching click here: https://www.glamgirlbikini.com/get-started/ You can follow us on IG @preplifepodcast
Have you fallen off the wagon with your reverse diet? Have you hit a bump in the road in your bikini prep? If so, you will want to listen in as @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro give their top 5 tips on how to get back on track. You can apply for the team here: https://www.glamgirlbikini.com/get-started/ You can find us on IG @preplifepodcast
Have you fallen off the wagon with your reverse diet? Have you hit a bump in the road in your bikini prep? If so, you will want to listen in as @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro give their top 5 tips on how to get back on track. You can apply for the team here: https://www.glamgirlbikini.com/get-started/ You can find us on IG @preplifepodcast
Have you wondered about the differences in training, nutrition, cardio and posing for bikini or wellness? In this episode @glamgirlbikini coach @chrisnicole_ifbbpro gives her perspective on how her diet is different than coach @amyehinger in their bikini preps. Also included in this episode is IFBB Pro Chris Nicole's perspective on the difference in training Wellness athletes vs Bikini athletes. Sign up for online contest prep here: https://www.glamgirlbikini.com/get-started/ Follow us on Instagram @preplifepodcast
Have you wondered about the differences in training, nutrition, cardio and posing for bikini or wellness? In this episode @glamgirlbikini coach @chrisnicole_ifbbpro gives her perspective on how her diet is different than coach @amyehinger in their bikini preps. Also included in this episode is IFBB Pro Chris Nicole's perspective on the difference in training Wellness athletes vs Bikini athletes. Sign up for online contest prep here: https://www.glamgirlbikini.com/get-started/ Follow us on Instagram @preplifepodcast
Join the 60 Day Bikini Challenge: https://www.glamgirlbikini.com/fall-bikini-challenge-2022/ Have you ever wondered if Non-Nutritive Sweeteners have an impact on blood glucose or the gut? If so you will want to listen to this podcast as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger go over this interesting study! If you would like to join the team click here: https://www.glamgirlbikini.com/get-started/ You can find us on IG @preplifepodcast Here's the paper: https://www.cell.com/cell/fulltext/S0092-8674%2822%2900919-9#secsectitle0015
Join the 60 Day Bikini Challenge: https://www.glamgirlbikini.com/fall-bikini-challenge-2022/ Have you ever wondered if Non-Nutritive Sweeteners have an impact on blood glucose or the gut? If so you will want to listen to this podcast as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger go over this interesting study! If you would like to join the team click here: https://www.glamgirlbikini.com/get-started/ You can find us on IG @preplifepodcast Here's the paper: https://www.cell.com/cell/fulltext/S0092-8674%2822%2900919-9#secsectitle0015
Want to know the latest from North Americans 2022? We are here to talk all things feedback, show day and peaking strategies for an NPC Bikini or Wellness National Show. Listen in as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger recap the most recent National Show NPC North Americans and find out the latest trends. You can sign up for the 60 Day Fall Bikini Challenge here: https://www.glamgirlbikini.com/fall-bikini-challenge-2022/ You can apply for coaching here: https://www.glamgirlbikini.com/get-started/ You can find us on Instagram @preplifepodcast
Want to know the latest from North Americans 2022? We are here to talk all things feedback, show day and peaking strategies for an NPC Bikini or Wellness National Show. Listen in as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger recap the most recent National Show NPC North Americans and find out the latest trends. You can sign up for the 60 Day Fall Bikini Challenge here: https://www.glamgirlbikini.com/fall-bikini-challenge-2022/ You can apply for coaching here: https://www.glamgirlbikini.com/get-started/ You can find us on Instagram @preplifepodcast
Do you feel stuck in patterns of behavior that aren't serving you or honoring your goals? Are you trying to adopt new habits that will help you step on stage with a killer physique? If so, this is an episode you don't want to miss! Tune in as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger go over their summary of the book "The Here and Now Habit" by Hugh Byrne. This book is filled with great strategies on how to apply mindfulness to adopt new and healthy habits; along with how to ditch the old habits that are taking you further away from your goals. Apply for the team here: https://www.glamgirlbikini.com/get-started/ Apply for the sponsored athlete position (entry deadline Aug 31st, 2022): https://docs.google.com/forms/d/e/1FAIpQLSd1uje8H3QNIqMg6uhUvq1ugVGxaz41dQuJEoLiMNVR4zpNDQ/viewform You can find us on IG @preplifepodcast
Do you struggle with self discipline when it comes to contest prep? Are you interested in what the research says in regards to the role genetics and environment have on self control? If so, tune in as @glamgirlbikini coach @amyehinger and @chrisnicole_ifbbpro go over six actionable items for better self discipline. If you want to apply for the team click here: https://www.glamgirlbikini.com/get-started/
You can find us on IG here: @preplifepodcast
You can apply to become a GGB Sponsored Athlete here: https://docs.google.com/forms/d/e/1FAIpQLSd1uje8H3QNIqMg6uhUvq1ugVGxaz41dQuJEoLiMNVR4zpNDQ/viewform
Have you wondered why your contest prep coach has you keeping sodium in during peak week; or worse why they have you cut it out? Are you curious about water manipulation and show day; along with potassium pills and other harsh diuretics that are used in the body building world? If so, then this is the episode to listen to as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger cover all topics sodium, potassium and water during peak week. For your unicorn prep apply for the team here: https://www.glamgirlbikini.com/get-started/ Find us on Instagram @preplifepodcast
Have you ever wondered what the best peaking method is for your body? Are you curious about the differences between the various methods out there? If so, you will want to listen in as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger explain the definitions of the linear progressive load, the front load, the back load and the rapid back load peaking strategies. If you are interested in your very own unicorn prep apply here: https://www.glamgirlbikini.com/get-started/ You can find us on Instagram @preplifepodcast
Are you looking to go pro as a Masters Bikini or Wellness Competitor? If so, then this is the episode to listen to as @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro go over the latest trends they witnessed at Masters Nationals. Get the latest tips on hair, judges feedback, show day and so much more! You can find us on Instagram @preplifepodcast and you can apply for the team here: https://www.glamgirlbikini.com/get-started/
If you are a Prep Lifer then the odds are high that you drink coffee on the regular to get through the day. If so, you need to tune in as we go over the good, the bad and the ugly on drinking coffee for weight loss. @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro point out why drinking coffee can help with your prep goals and how it can hinder them. You can find us on Instagram @preplifepodcast and you can apply for the team here: https://www.glamgirlbikini.com/get-started/
In this episode Sid Balakrishnan of @BeastifiedSNP gives tons of nuggets regarding personal growth, success and the mindset of a champion! @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro interview this amazing entrepreneur, classic men's body builder, husband and father about how he overcame his combat injuries during his time on a deployment in Afghanistan serving in the United States Navy primarily in the Marine Corps unit as a Corpsman. He currently runs Beastified Sports Nutrtion and Performance with his business partner Andy located at 14363 Metcalf Ave. Overland Park, KS 66223. This is the location of the posing seminar that will be held on Saturday July 16th at 1:00 pm CST. This is open to the public and will be bikini posing only. You can attend virtually by watching the IG live on @glamgirlbikini If you want to find out more about the supplements, their app, 360 posing room or Fit3D Scanner they offer you can go to their website www.beastifiedsnp.com If you would like to apply for the Glam Girl Bikini team click the link: https://www.glamgirlbikini.com/get-started/
Are you interested in how you can interpret feedback after a National show? Do you wonder how Nationals differ from Regionals? If so there are lots of tips on how to move forward with feedback from judges in this episode. Along with that @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro go over how a National show is run and how to make your experience the most comfortable and successful. You can find us on Instagram @preplifepodcast and you can apply for the team here: https://www.glamgirlbikini.com/get-started/
Do you want to know what it takes to win the overall in bikini? Do you struggle post show and not know how to cope? If so then this is the episode for you! Get inspired by @glamgirlbikini coach and athlete @brittanygabelfitness as she shares her journey to her two overall bikini titles this year. Her coach @amyehinger interviews her and during the interview she shares her prep struggles and ways she has overcome them. For anyone that has dealt with the post show blues and rebound this an episode you don't want to miss!! You can apply for Brittany's coaching here: https://www.glamgirlbikini.com/get-started/ Purchase her 1:1 posing here: https://www.glamgirlbikini.com/product/1-on-1-30-minute-posing-prep-2/ Follow the team YouTube channel here and subscribe: https://www.youtube.com/c/GlamGirlBikini You can find us on Instagram @preplifepodcast
Last week we had part one of our Q and A and this is part 2. Be sure to listen in as @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro dive into these questions:
- If you’ve taken a break from training and diet which should you do first cut, bulk or re-composition?
- Should bikini competitors train abs?
- How do you maintain the size of your glutes during a lean out phase?
- Is there a difference in muscle growth if a person is drinking their protein vs eating it?
- Is it possible to gain muscle in a calorie deficit
- Is it ok to weight train fasted?
You can apply for the team here: https://www.glamgirlbikini.com/get-started/
Find us on Instagram @preplifepodcast
Have you ever wondered how to avoid doing "junk volume" so you are getting the maximum hypertrophy results? Are you curious what body fat percentage a bikini competitor needs to be to step on stage? Have you wondered why your body hits a "set point" in terms of weight? Are you interested in hearing what types of cardio can be the most effective for creating that coveted bikini shape? If so then you will want to listen in on this Q and A with @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro This episode is a deep dive into these topics as they relate to the Prep Life. You can find us on Instagram @preplifepodcast You can apply for coaching by clicking the link: https://www.glamgirlbikini.com/get-started/
What's all the hype about with cryotherapy? Does it help or hinder muscle hypertrophy? What are some of the benefits or cryo? If you want to know the answers to these questions and much more then be sure to tune in as @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro explain the latest studies done on this topic. Follow us on IG @preplifepodcast Join the team here: https://www.glamgirlbikini.com/get-started/
In part 2 of this discussion @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro specifically relate the characteristics of a Pro to those of a bikini competitor living the Prep Life. The talk is based on Steven Pressfield's book "Turning Pro" Tap Your Inner Power and Create Your Life's Work. You can find us on Instagram @preplifepodcast and apply for the team here: https://www.glamgirlbikini.com/get-started/
If you are sick of being an amateur and want to go pro then you need to read the book Turning Pro Tap Your Inner Power to Create Your Life's Work by Steven Pressfield. This book is a gold mine for Prep Lifers! In this episode @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro dive into the qualities of amateurs and pros and describe how someone can live in a shadow career their whole life without going pro. This is part one of the series so stay tuned for part two! Apply for the team here: https://www.glamgirlbikini.com/get-started/ Find us on IG @preplifepodcast
PEDS are a reality of the sport of bodybuilding and they can have a very negative impact on your "good" HDL cholesterol as well as increase your "bad" LDL cholesterol. Here are some ways that @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger share to help increase your HDLs and decrease your LDLs: 1. Limit unhealthy fats 2. Get your omega-3s 3. Eat more fiber 4. Cut back on added sugars. 5. Limit alcohol 6. Quit smoking 7. Exercise on most days 8. Develop healthy sleep habits 9. Drink more water You can find us on IG @preplifepodcast You can apply for the team here: https://www.glamgirlbikini.com/get-started/
You have probably heard of menopause but have you heard about the transition period before that? This phase of life can start as early as your 30's and 40's and it is called perimenopause? The time frame can be anywhere from 2-12 years before menopause and is an absolute hormonal rollercoaster combined with irritability, fatigue, hot flashes, weight gain, anxiety, insomnia and more! Tune in as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger talk lifestyle and supplementation to help make the transition easier. If you are a female regardless of your current age this is an important episode to listen to in order to ensure that you have control over how the years leading up to menopause can go for you!! To apply for the team click here: https://www.glamgirlbikini.com/get-started/ You can find us on Instagram @preplifepodcast
Are you new to the sport and wondering what competing in a bikini competition would really cost? Are you a veteran of the sport and considering Nationals but you are wanting to know more about what kind of financial investment that might be? If so, you are in the right place, so be sure to listen in as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger talk all things financial while living the Prep Life. You can apply for the Summer Slim Down Challenge here: https://www.glamgirlbikini.com/summer-slim-down-challenge/ You can apply for the team here: https://www.glamgirlbikini.com/get-started/ You can find us on Instagram @preplifepodcast
Want to know how to lose belly fat with 6 simple steps? Have you ever wondered what the difference between visceral fat and subcutaneous fat is? If so, listen in as @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro dive into this topic and more.
Sign up for the Summer Slim Down Challenge here: Summer Slim Down Challenge - GlamGirl Bikini Apply for the team here: Get Started - GlamGirl Bikini
Follow us on Instagram @preplifepodcast
Enter the Summer Slim Down here: https://www.glamgirlbikini.com/summer-slim-down-challenge/
Do you feel tired often? Do you have difficulty concentrating or brain fog? Is your libido dwindling or absent? Do you experience mood swings? Are you lips thinning? Is your hair dry or thin? Do you struggle losing weight? Do you have a hard time building muscle? Are you having joint pain? Do you struggle with depression? If so these may be signs of low testosterone. On the flip side, high levels of testosterone can cause…
- Hair loss
- Acne
- Oily skin
- Increased body and facial hair
- Feelings of aggression
If this is you then you will want to listen in as @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro talk all things testosterone. Be sure to follow us on IG @preplifepodcast
Apply for the team here:
https://www.glamgirlbikini.com/get-started/
Have you noticed there are times during your cycle that you are more hungry and less motivated to workout? If so we are here to help you with period syncing workouts and nutrition. During this episode we go over the unique phases of the female cycle:
- Days 1-14 Follicular phase
- Ovulation
- Days 15-28 Luteal phase
Additionally @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro talk about client programming in relation to these cycles via nutritional and workout strategies. You can find us on Instagram @preplifepodcast and you can apply for the team here: https://www.glamgirlbikini.com/get-started/
Posing seminar April 9th, 2022 at 2:00 pm CST- 3:00 pm CST Located at Angel Competition Bikinis at 15555 W 87th St Pkwy, Lenexa, KS 66219
Sugar cravings are REAL during prep! Am I right?!? Be sure to tune in as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger talk all things sugar sabotage and how to prevent it. Here's a 4 step plan to help you get back on track and stay on track: Step No. 1: Prevent cravings. Sugar intake is a lot easier to moderate when you don’t have the urge to consume it in the first place. When we focus on what to do, it tends to nudge out the things we’re trying to limit without leaving us feeling deprived. Here’s how:
- Hydrate with water. It’s easy to mistake thirst for a sugar craving.
- Balance your blood sugar Plan your meals around protein from quality meat, fish, or eggs, fibrous vegetables, and fat for flavor.
- Prioritize sleep. Stop the late-night TV and social media scrolling and simply go to bed.
- Replete nutrients. Deficiencies in certain vitamins and minerals can cause cravings.
Step No. 2: Evaluate your current intake, then stop it or swap it. To do a reset successfully, having a structured and straightforward plan can be incredibly helpful. Aim to plan ahead to remove top sugar culprits from your kitchen and to have specific alternatives and added-sugar-free recipes on-hand.
Step No. 3: If it’s a sugar source you aren’t ready to eliminate, reduce the serving size or frequency. If you’re not ready to fully give up added sugar or do a reset, taking steps to reduce the amount you consume overall is still a solid step in the right direction.
Step No. 4: Drop the guilt and mindfully choose your indulgences. Most of our sugar intake is mindless. But if there’s a certain item that has added sugar and has genuine meaning or nostalgia to you, plan for it.
You can find us on Instagram @preplifepodcast and apply for the team here: https://www.glamgirlbikini.com/get-started/
Stress is part of life but there are times when it can effect us more than others. In this episode @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger talk about the 9 ways stress could be ruining your prep and how to stop it.
9 ways stress could be ruining your prep:
- Decreased Brain Function
- Memory Loss
- Inflammation
- Weakened Immune System
- Constipation or Diarrhea
- Weight Gain
- Terrible Nights Sleep
- Physical Pain
- Acne and Breakouts
Strategies to Reduce Stress:
- Prioritize and delegate tasks/responsibilities
- Consume a nutrient dense diet
- Improve your sleeping habits
- Daily reflections/journal of positives in your life
- Limit stimulants
- Exercise
- Deep breathing practices
You can apply for the team here: https://www.glamgirlbikini.com/get-started/
You can find us on IG here: @preplifepodcast
You can order Core-21 here:
Core-21 https://1stphorm.com/products/core-21/?a_aid=glamgirlbikini&a_aid=glamgirlbikini&a_bid=4b7ce806&chan=AE
Can water help with weight loss? Tune in to find out as @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro "dive" into this topic. Additional items included in this episode are:
- Functions of water in the body.
- How much water you need daily?
- Does caffeine dehydrate you?
- Signs of dehydration and when to monitor it?
You can find us on Instagram @preplifepodcast and you can apply for the team here: https://www.glamgirlbikini.com/get-started/
Did you catch the Arnold International IFBB Pro Bikini competition? If not and you are curious about the results, then be sure to listen in as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger recap the event. Also included in this episode is a brief summary of how the book "The Power of When" by Michael Breus can help you reach your goals while living the Prep Life. Various Chronotypes are discussed; along with how our circadian rhythms can effect our productivity and success. If you want your sleep schedule to improve and you are looking to maximize your performance as a bikini athlete, then you will want to listen in on this episode for better sleeping tips! You can find us on Instagram @preplifepodcast and you can apply for the team here: https://www.glamgirlbikini.com/get-started/
Can you gain weight from eating too little? @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger address this topic and uncover the truth. Here are some of the ideas that are addressed:
- The calorie counts of the foods you've logged might be higher than expected.
- Food labels can be inaccurate and errors can be caused in your own measurements.
- Your energy needs might be lower than calculated.
- You're expending less energy through movement than your tracker or fitness machine suggests.
- You have less lean mass than you think or it may be as energy consuming as you think.
- You're absorbing more energy in digestion than you realize.
You can find us on Instagram @preplifepodcast
You can apply for the team here: https://www.glamgirlbikini.com/get-started/
It's part two of our "Smart Faster Better" book talk by Charles Duhig in relation to the Prep Life! Listen in as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger dive into takeaways 13-24: 13. Cognitive tunneling occurs when you are focused on the immediate task at hand or something directly in front of you & miss the big picture! 14. Reactive thinking is responsible for how we build habits (mostly bad). 15. Reactive thinking is how we build habits, and it’s why to-do lists & calendar alerts are so helpful: Rather than needing to decide what to do next, we can take advantage of our reactive instincts & automatically proceed. Reactive thinking, in a sense, outsources the choices & control that creates motivation. 16. Take time everyday to visualize the day ahead & what you plan to get done. 17. Set stretch & SMART goals, and while forecasting is never certain, it’s not an exact science & is often imprecise. 18. In making these forecasts you need to acknowledge what you don’t know everything & start being comfortable with uncertainty. 19. Living in a fast paced world, where everything seems to be accelerated, the need to innovate has become more significant than ever! 20. Innovation becomes more likely when old ideas are mixed in new ways! 21. Many of our most important decisions are, in fact, attempts to forecast the future. 22. Good decision-making is contingent on the basic ability to envision what happens next. 23. Accurate forecasting of the future requires exposing ourselves to as many successes & disappointments as possible! 24. How do we learn to make better decisions? In part, by training ourselves to think probabilistically! You can find us on Instagram @preplifepodcast and you can apply for the team here: https://www.glamgirlbikini.com/get-started/
Want to work smarter, faster and better? If so listen in as @glamgirlbikini coaches @chrisnicole_ifbb and @amyehinger relate Prep Life to the book Smarter Faster Better by Charles Duhigg Part 1 takeaways: 1. You can’t rely on someone else to tell you what to do or to motivate you. 2. When people believe they are in control, they tend to work harder & push themselves more. 3. One way to prove to ourselves that we are in control is by making decisions. 4. Motivation is a skill that can be developed & cultivated. 5. In order to motivate yourself, you need to feel as if you are in control of your own life & your own actions. 6. If you can link something hard to a choice you care about, it makes the task easier. 7. Make a chore into a meaningful decision & self-motivation will emerge. 8. It doesn’t matter who is on the team, what matters is how the team works together. 9. It’s important that team members feel safe to express their opinions & that everyone understands their own individual role. 10. If you give people an opportunity to feel a sense of control and let them practice making choices, they can learn to exert willpower. Once people know how to make self-directed choices into a habit, motivation becomes more automatic. 11. Automation can be a hinderance to our ability to focus. 12. Self-motivation is a choice we make because it is part of something bigger and more emotionally rewarding than the immediate task that needs doing You can find us on Instagram @preplifepodcast Apply for the team here: https://www.glamgirlbikini.com/get-started/
Do you experience stage fright before a competition? If so this is the episode to listen to on how to prevent stage fright! @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro go over the top ten tips on how: Purchase your copy of the Posing Handbook that these and many more tips come from. Order here: https://www.glamgirlbikini.com/product/glam-girl-bikini-posing-handbook/
- VISUALIZE YOUR SUCCESS Focus by closing your eyes, take a deep breaths and visualizing the audience cheering and the judges loving your look. Never focus on what could go wrong. Visualize your success.
- BE PREPARED Practice, practice, practice. Nothing leads to stage fright more than the fear of forgetting transitions, poses or being unsure of your skills. If you are prepared then you have no reason to be fearful.
- STRETCH The body clenches and tightens when you are nervous. Take fifteen minutes before you get into your heels to stretch and move your body. This will help you relax emotionally and will help with your mobility in your poses. Utilize the stretches you learned from this book!
- DON’T FIGHT IT Even with the best advice and pre-show rituals you will still experience nerves. Don’t fight it. Just breathe, accept it, and you will relax even more. If you fight your anxiety, chances are that it will get worse. Try to change the script in your head by repeating over and, “I’m excited! I’m excited! I’m excited!” over and over again instead of saying, “I’m so nervous!”
- BREATHE Taking deep breaths with eyes closed is a powerful tool in the fight against stage fright. Simply take 3 deep breaths to start and your body will calm down. In fact, numerous studies have proven that even just 1 min session of deep breathing can significantly reduce anxiety. The feelings associated with stage fright are usually the strongest during the lead-up to the performance rather than during it, so take a minute to breath before heading out on stage.
- FOCUS ON THE MATERIAL Concentrate on your individual routine, and visualize yourself nailing it on stage. Avoid getting trapped in a negative state of mind and thinking about tripping or stumbling etc.
- MAKE CONNECTIONS IN THE AUDIENCE AND THE JUDGES On stage focus on finding positive connections. Think of the judges as people and as your friend rather than your enemy. Don’t hold your gaze constantly on the head judge but rather smile and vary your eye contact with various judges at the table and in the audience.
- CREATE YOUR OWN HAPPY RITUAL Listen to your favorite music, talk to a friend, do some meditation, or repeat positive affirmations laying on your back on a blanket backstage. Do whatever it is that brings you to a truly happy and calm place. This can center you before the show and prepare you for calm and confidence
- WALLOW IN THE WORST If you can’t calm down before the show then allow yourself to imagine worst case scenarios. Will you die? No. Allowing yourself to imagine the worst will often become comical and calm your nerves.
- LIMIT CAFFEINE AND SUGAR The day of the show limit your caffeine and sugar intake. Talk with your coach about your pump up food to strategize. Both of these things can increase and amplify anxiety.
Join the team here: https://www.glamgirlbikini.com/get-started/ Register for the retreat here: https://www.glamgirlbikini.com/2022-retreat/ Find us on Instagram @preplifepodcast
How much do you know about building the ultimate physique? Tune in to find out as we quiz you on your Prep Life knowledge. During this episode @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger cover questions like: "What's the best way to lose fat?" "What factors contribute to the most muscle growth?" and "Is it possible to build muscle and lose fat at the same time?" You can find us on Instagram @preplifepodcast and you can register for the retreat here: https://www.glamgirlbikini.com/2022-retreat/ Apply for the team here: https://www.glamgirlbikini.com/get-started/
In this episode @glamgirl bikini coaches @chrisnicole_ifbbpro and @amyehinger get real and bust the most common Nutrition Coaching Mistakes. The 5 Nutrition Coaching Mistakes are: 1. “Follow this recommended meal plan.” 2. “You need to give up (fill in the blank).” 3. “Eat frequent, small meals and snacks throughout the day.” 4. “Drink a lot of water before your meals to manage your appetite.” 5. “Consume everything in moderation.” Apply for the team here: https://www.glamgirlbikini.com/get-started/
Register for the retreat here: https://www.glamgirlbikini.com/2022-retreat/
Buy the eBook here: https://www.glamgirlbikini.com/product/glam-girl-bikini-posing-handbook/
You can find us on Instagram @preplifepodcast
Are you wanting to kickoff the competition season right? Have you been searching for an event in which you can connect with other likeminded women in the sport of body building? Are you searching for a place in which you can get strength training workouts, hiking in The South Mountain Preserve, HIIT cardio training, bikini posing practice, help with suit selection, and best of all mindset training and personal growth? If so, then join us in beautiful Phoenix, Arizona at the Arizona Grand Resort and Spa for an epic experience on Feb 19th and 20th!
During this episode @celestial_fit dives into some of the many topics that she will be covering so that you can Build More Than Just a Body at this amazing two day event! Over the course of the weekend she will help individuals work on mindfulness, food relationships, self love, stress management and much much more!! You can register for the event by clicking the link: https://www.glamgirlbikini.com/2022-retreat/ You can find us on Instagram @preplifepodcast @glamgirlbikini @amyehinger
To join the team click the link: https://www.glamgirlbikini.com/get-started/
This episode is an interview with Dr. Bill Campbell in which @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro talk about several topics regarding physique enhancement. Some of the talks include Dr. Campbell's research on rapid fat loss, 48 hour refeed study, reverse dieting/recovery diet, and general principals on fat loss and muscle retention. He is a Professor of Exercise Science and Director of the Performance & Physique Enhancement Laboratory at the University of South Florida.
You can find Dr. Campbell on Instagram @billcampbellphd and us @preplifepodcast https://cleanhealth.edu.au/product/digital-guides-ebooks//bill-campbell-building-your-ultimate-body/?utm_source=BILLSOCIAL&utm_medium=SOCIAL&utm_campaign=BILLSOCIAL
To sign up for the retreat on Feb 19th and 20th in Phoenix Arizona go to: https://www.glamgirlbikini.com/2022-retreat/
To sign up for the team fill out the application link: https://www.glamgirlbikini.com/get-started/
It's the New Year in 2022 and some of us may have experienced some setbacks in 2021. Does that include you? If so listen in as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger dive into topics such as overcoming setbacks and goal setting. So what does a setback look like? A setback may hold you back for a day, or perhaps a week or even a month — you may even encounter more than one setback on your fitness journey. So, what exactly is a setback? An illness or injury arises: Injury, sickness or a headache can strike at any time, or sometimes your digestive system will play up, leaving you feeling off. As annoying and disruptive as it can be when you’re not feeling 100% you need to take some time out to recover. Always seek medical advice and give your body the time it needs to rest. A change in schedule: Schedules change — that’s part of life. Perhaps you’ve transitioned from university or college to a full-time job, or you’ve switched jobs and now find yourself doing shift work. A change in schedule can make sticking to a routine tricky. Be easy on yourself and allow yourself time to adjust. Losing motivation: Sometimes prep life can seem impossible, and it can become hard to keep up with competing priorities. Don’t beat yourself up about it — periods of demotivation are common. Post-holiday: Have you ever found it difficult to get back into your regular fitness or nutrition after a holiday? It’s normal but important to move forward. Overcoming your setback: Acknowledge the setback, accept it for what it is and make peace with it — whether you got there by chance, an accident or your own doing — it happens! Focus on what you will do next. Make a plan: A goal without a plan is simply a wish. Do you want to work out a certain number of times each week? Or maybe you want to work towards lifting a heavier weight? Make sure your plan is realistic and break it down into smaller steps that are within your reach — and most importantly, stick with it! Get organized: So, your goal is set, your plan is detailed — it’s time to get organized. You might set your alarm early to squeeze in an early workout, pencil time into your diary for your sweat session, or pack your gym bag the night before. Find a support network: A supportive network around you can make all the difference — whether that’s having someone to keep you accountable or to motivate you when you need it most. A support network can include a partner, your parents, siblings, wider family, and friends. Speak up and get help: Sometimes setbacks can be overwhelming and in these instances, it can help to seek support or advice from someone within your support network or a medical professional. Find your why: Why did you start working out in the first place? If you can rediscover your “why?” You can reignite your inspiration. Exercise discipline: Fitness isn’t always easy, but you can make the choice to show up and do your best every day. Think of discipline like a muscle: The more you use it, the stronger it gets. Don’t give up: Everyone faces challenges and setbacks, but you can become a stronger person when you maintain a positive outlook and overcome them. You can find us on Instagram @preplifepodcast and apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/
Meet @glamgirlbikini 's newest coach, Brittany Gabel @brittanygabelfitness During this interview with Bikini Coach @amyehinger she shares her competition journey and experiences. Throughout the interview Brittany shares Prep Life hacks and lessons she's learned through her experience over the last five years of competitions she has done. Along with this, she talks about Post Show Blues and how to navigate after a post show rebound.
She is Precision Nutrition Lvl 1 Certified Nutritionist and an NCSF Certified Personal Trainer and Sports Nutrition Specialist in Ponca City, Oklahoma. Brittany owns The Rack Gym with her boyfriend Matt where they share their love of fitness with others. Brittany also is a 5x nationally qualified bikini competitor working towards becoming an IFBB Pro some day.
While working towards her own dreams and goals in the competition world; she also works with others to help them achieve their goals as well! What she focuses most on when coaching is making sure her athletes have everything they need in order to be successful in their journey to the stage! Brittany’s attention to detail is unmatched and her guidance and support make her a great motivator! There’s nothing you can’t achieve when you have Brittany by your side!
To apply for her coaching click here: https://www.glamgirlbikini.com/get-started/
To sign up for the Bikini Challenge click this link: https://www.glamgirlbikini.com/bikini-challenge-2022/
Have you ever wondered if it's possible to get pregnant and then compete after having a baby? Is it realistic to live the Prep Life while pregnant, nursing etc? If you have been wondering what competition prep looks like after having children; then this is the episode to listen to as @glamgirlbikini coach @amyehinger interviews Prep Coaches @drea.lightning.luna @elizabeth_hart_kc and Glam Girl Bikini athlete @bexxmae on the ins and outs of Prep Life while pregnant, nursing and postpartum living. We deep dive into supplementation, training and nutrition but strongly urge to consult a physician when it comes to your personal health care needs. To join the January Bikini Challenge click the link https://www.glamgirlbikini.com/bikini-challenge-2022/ To join the team apply here: https://www.glamgirlbikini.com/get-started/ Find us on Instagram @preplifepodcast
Want to know the most up to date information about competing internationally? Or maybe how to prevent your tan from going green? If so you can find out more in this episode as @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro cover this and more! Additional topics discussed are the Glam Girl Bikini Challenge that starts in January. Sign up today here: https://www.glamgirlbikini.com/bikini-challenge-2022/ Other topics included are talks on the Wellness Division trends and posing do's and don'ts. You can find us on InstaGram @preplifepodcast and sign up for the team here: https://www.glamgirlbikini.com/get-started/
Have you wondered what Leaky Gut is and how you can go about preventing it? If so listen in as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger fill you in. Leaky gut occurs when the tight junctions between cells of your intestinal lining are compromised and can no longer protect you from foreign invaders, leading to inflammation and hormonal disruption. Some of the Key Takeways from the podcast:
- Your female hormones, your gut and your micro biome are intimately connected
- A healthy gut is essential for removing excess estrogen and avoid hormone imbalances
- Top causes of leaky gut include antibiotics, BC pills, chronic stress, high sugar diets, and low fiber diets
- Gut imbalance may be a cause for weight gain
- L-glutamine https://1stphorm.com/products/glutamine/?a_aid=glamgirlbikini , omega 3shttps://1stphorm.com/products/digestive-enzymes/?a_aid=glamgirlbikini , NAC, zinc, vit D, slippery elm, chamomile, marshmallow root, probiotics, and digestive enzymes are helpful supplements to heal the gut
- Staying well hydrated throughout the day. Be conscious, however, of your intake at mealtime: Drinking while you eat can dilute the enzymes needed to break down your food.
- Considering intermittent fasting — a shortened eating window gives your digestive tract a break and may help you feel better.
- Eating a solid, nutrient-dense diet that’s high in produce and focuses on fiber.
Lifestyle Strategies to support your gut: * Eat in a relaxed environment * Practice mindful Eating. Be present with your food * Avoid drinking lots of fluids with your meals * Reduce stress * Avoid moderate to intense exercise an hour after eating (rest and digest) * Practice deep breathing as often as possible
GI Advantage https://1stphorm.com/products/gi-advantage/?a_aid=glamgirlbikini
You can find us on Instagram @preplifepodcast Apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/
It's that time of year when stress can be at it's peak! This episode is about how you can get yourself out of the Sympathetic State– which is often called “fight or flight” and into the Parasympathetic State– which is often called “rest and digest”. As you can imagine, most of us tend to be much too “sympathetic.” It might be our jobs, our homes, our bills, our relationships, traffic, or any other stressor that throws us into a “fight or flight” state. But whatever it is, chronic sympathetic activity leads to high levels of circulating cortisol and adrenaline, both produced by our adrenal glands (located adjacent to our kidneys). When stress is chronically high and the adrenal glands continue to pump our cortisol and adrenaline, our “non-critical” functions are inhibited – things like digestion, liver metabolism and detoxification, cellular repair, immune function, and reproduction. In essence, through several physiological interactions, we end up with: 1) Poor blood sugar management and insulin resistance 2) Depression, sleep disruption, and carbohydrate craving 3) Decreased thyroid conversion and a reduced metabolism 4) Altered sex hormone activity 5) Amino acid loss from skeletal muscle The areas of focus that @glamgirlbikini coaches focus on are: physical, emotional, environment, mental, existential, and social stress causes and methods of recovery. You can find us on Instagram @preplifepodcast You can apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/
Are you feeling like your identity is not aligning with your daily habits? Are you feeling frustrated because you are having trouble sticking to your goals? If so you will want to listen as @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro dive into ways to get positive habits set in place in order for your actions to align with your values. The habit producing process starts with I. for Inventory, then P. for Plan, T. for Track and R. for Review. Also included in this episode are the 21 ways that Brian Tracy suggests from the book "Eat That Frog" to stop procrastinating and reach your goals.
Are you unsure or confused about the information out there on PEDs and Sarms and the use in the body building industry? Do you wonder if it's possible to turn pro, win an overall or go far as a bikini athlete without the use of Performance Enhancers? If you have ever wondered about that; or the different competitions that are drug tested, you won't want to miss this episode as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger dive into these taboo topics. You can find us on Instagram @preplifepodcast and you can apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/
Have you wondered how HRT, hormone shifts and menopause can effect your contest prep? Do you want to know what the latest trends are in bikini and how to get the tightest waistline? Do you have questions regarding nutrient timing or cardio training? Have you ever wondered what the most effective method for caffeine detox is? If so, don't miss this episode when @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro answer these questions and more! Order Adrenal Restore here: https://1stphorm.com/glamgirlbikini
Apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/
Follow us on Instagram @preplifepodcast
Build muscle while losing body fat; it's every bodybuilders dream right?@glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro go through the steps on how to achieve this goal: 1. Training is the foundation of muscle building using proper technique, intensity and Progressive Overload Principal (POP) 2. Primary goal establishment. Determine if your goal is to build muscle or burn body fat. 3. Determine proper calorie set up-either a surplus or a deficit off your maintenance calorie intake 4. Macro set up- Get your protein grams set with the proper number to optimize growth. 5. Pay attention to the details especially if you have more experience training by: Getting more sleep, focusing on peri workout nutrition and prioritizing the proper supplements-caffeine, protein powder (for vegans) and creatine. Click the link to purchase: https://1stphorm.com/glamgirlbikini
Click the link to apply for the team: https://www.glamgirlbikini.com/get-started/ You can find us on Instagram @preplifepodcast
Have you heard about the latest on Diet Breaks and Refeeds? If not you will need to tune into this episode, as @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro dive into the most up to date studies on on these two topics. If you are looking for a way to preserve the most amount of muscle tissue, burn the most body fat and maintain a strong RMR while dieting; then you don't want to miss out on these scientific research secrets shared here. You can find us on Instagram @preplifepodcast and Apply for the team here: https://www.glamgirlbikini.com/get-started/
During this interview with Jasmine Gonzales @jazzyfresh.ifbbpro @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro give you an inside look at how this 2 time Olympian has become a posing leader in the industry, and an inspiration to all! She became a pro in 2017 and was able to earn her pro card in just eight months of competing. Prior to Competing she was an active duty Marine and served for six years before earning her pro card. Just a month after getting out of the military she earned pro status. She currently resides in California and will be moving to Florida soon. She is a posing coach right now and aspires to be a prep coach within the next couple of months. Her goal is to pass on her knowledge that she has gained over the last 4 1/2 years of competing onto women all over the world. To inquire about posing visit www.jazzyfreshpro.com Find us on Instagram @preplifepodcast and for inquiries on joining the team click on the link to apply: https://www.glamgirlbikini.com/get-started/
Did you miss the 2021 Olympia? If so, and even if not, this is an episode you don't want to miss!! Be sure to tune in as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger recap the top 10 IFBB Olympia Bikini Pros, along with the winners from the other categories. You can find us on Instagram @preplifepodcast You can apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/
Such an exciting year for IFBB Wellness as it was inaugural year at the Olympia! Be sure to listen in as @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro interview IFBB Wellness Pro @ifbbprokc During this interview she shares her amazing journey to the stage! She's 41, a mom of 5, a military wife, a horse trainer, and has overcome the challenges of a brain tumor and frequent seizures. Through her training and nutrition she has seen so many positive changes in her health and quality of life! You can find us on @preplifepodcast and apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/
Who wants to know our top 11 picks for the Ms Bikini Olympia title for 2021? If so be sure to listen in as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger go over their predictions. We are so grateful for Jake Wood and Chief Olympia Officer Dan Solomon as they have decided yet again to host this event! The Olympia weekend will be October 7th-10th in Orlando, Florida with the sport’s most prestigious titles on the line. “Sanctioned by the IFBB Professional League, the event has created 57 years history. This year new items will include an improved press conference, an expanded expo, along with a jaw-dropping stage production, unlike anything this sport has ever seen.” You can find us on Instagram @preplifepodcast You can apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/ and you can purchase tickets to the Olympia at: https://mrolympia.com/ticket-type
Have you ever wondered what skill sets are required to become a successful athlete in the body building world? If so, listen in as @glamgirlbikini prep coaches @amyehinger and @chrisnicole_ifbbpro talk about the mental skills that are required to be able to achieve success: 1. Choose and maintain a positive attitude. 2. Maintain a high level of self-motivation. 3. Set high, realistic goals. 4. Deal effectively with people. 5. Use positive self-talk. 6. Use positive mental imagery. 7. Manage anxiety effectively. 8. Manage their emotions effectively. 9. Maintain concentration.
You can find us on InstaGram @preplifepodcast and you can apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/ You can purchase your Olympia tickets here: https://mrolympia.com/ticket-type
Have you ever wanted to know the behind the scenes on what it takes to be an Online Contest Prep Coach? If so listen in as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger tell their story of how they transitioned from gen pop personal trainers to online coaches. Additionally, they tell the story of how they went from a mix of online lifestyle clients to 100% bikini competitors. Some of the topics they discuss are their top reasons for switching to competition training, why they enjoy competition prep coaching, and lastly some of things that are hard but necessary tough love conversations to have with clients. You can find us on Instagram @preplifepodcast and you can apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/ You can purchase Olympia tickets at: https://mrolympia.com/ticket-type
Do you find you have stubborn fat in your hips and thighs? Do you have a history of utilizing oral contraceptives, drinking alcohol or taking daily medication? If you answered yes to either of these questions then you may want to give a listen to this podcast about the liver. @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger dive into ways that you can properly support your liver. This information comes from Dr. Jolene Brighten's book "Beyond the Pill" and provides strategies for eating liver loving foods, eliminating items that tax the liver as well as supplements that can support the liver properly. You can apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/ You can find us on Instagram @preplifepodcast You can purchase Olympia Tickets at: https://mrolympia.com/ticket-type You can order Harmony at: https://1stphorm.com/products/harmony/?a_aid=glamgirlbikini
Coach Christy Schwarzlose is a certified personal trainer with certifications from ACE, ISSA, PROPTA., and PN 1 Nutrition. She earned her Bachelor of Science degree in Nutrition & Dietetics from the University of Texas Health Science Center. At age 45, she decided to compete in her first bikini competition and how she accomplished her goal of stepping on a National stage by the age of 50. In this interview with @glamgirlbikini coach @amyehinger she shares her struggles with social anxiety and how she was able to overcome her anxiety through getting on stage and competing. She also touches on many topics related to the Prep Life and how a person can grow when they fail. She shares her coaching philosophy and how her connection with clients is paramount! To apply for coaching with her click the link to the application:
https://www.glamgirlbikini.com/get-started/ You can find us on Instagram @preplifepodcast and Coach Christy @gymboutiquenb
Want to know our biggest mistakes we have made while living the Prep Life? @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro tell all! Here are just a few of the things we have learned not to do along the way:
- Getting Nationally qualified and not knowing the appropriate path
- Thinking that following specific foods on a meal plan would be best for getting stage ready and not educating myself on how to track macros
- Not allowing variety in my diet and developing gut issues along with “fake foods” that are “zero” calories
- Doing crazy amounts of cardio in prep and maintaining a high amount in the off season
- Buying a one size fits all suit and going cheap vs custom
- Doing my own makeup
- Black and white thinking and no gray. Along with not following or knowing the need for a reverse diet
- The importance of checking in post show. Not hiding and also having clear next step goals
- Shutting out family and friends to step on stage
- Zero days off and muscle confusion vs progressive overload
You can find us on Instagram @preplifepodcast and you can apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/
Tickets to the Olympia https://mrolympia.com/ticket-type
In this episode @glamgirlbikini coach @amyehinger interviews IFBB Bikini Pro and The Bikini Diaries Podcast host Na 'yima Chew @naiymafit During this interview she dives deep into her journey from her very first competition to the IFBB Pro League stage. Also included in this talk are her many ventures as an entrepreneur. She additionally speaks on mindset, food relationships, and valuable lessons she has learned along the way living the Prep Life. You can find us on Instagram @preplifepodcast You can apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/
Na'iyma Chew IG: https://www.instagram.com/naiymafit/ Bikini Diaries Podcast: https://podcasts.apple.com/us/podcast/bikini-diaries/id1402500349 Bikini Diaries IG: https://www.instagram.com/bikinidiariespodcast/ Bikini Diaries Facebook Group: https://www.facebook.com/groups/464593417509682/ Bikini Diaries Posing Academy: https://vibe-athletics.mykajabi.com/offers/rtFcPFDL/checkout Tan Yourself Blueprint: https://vibe-athletics.mykajabi.com/offers/j2Yfzn5z/checkout
If you have done a show, gotten feedback and are wondering, "Now what?" then this is the episode for you! During this episode @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro give examples of the various types of feedback you may receive at an NPC or IFBB competition. Some of the examples are: Need to grow, need to tighten up (not lean enough), need to soften up (too lean need to fill out), need to switch divisions, need to bring up one body part for balance etc. As with anything in this sport the next steps are context dependent but included in this episode are ways to navigate moving forward with the feedback. Also included is how to deal with criticism. We all are criticized by others in the bodybuilding world, judges, coaches, media, friends, and family are constantly evaluating and critiquing athletes; it is our hope that this episode helps guide you in a direction that allows you grow in the sport. You can find us on Instagram @preplifepodcast Click here to apply for the team: https://www.glamgirlbikini.com/get-started/
Click to purchase tickets at Mr. Olympia:
https://mrolympia.com/ticket-type
Sandy Williamson has been the NPC/IFBB Pro League Women's Chairperson for 34 years. During this interview with @glamgirlbikini coach @amyehinger she shares her background of how and why she got involved in the sport as a competitor and judge. She covers topics on how the sport has evolved over the years and what the judges are looking for in the women's divisions. Other topics include information on how a National show is judged fairly and how the scores are calculated. Additionally she talks about hair, heels, tan, tattoos, and stage presence. You can find us on Instagram @preplifepodcast You can apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/
Are you wondering what the differences are in an NPC National show vs a NPC Regional Show? Is so, this is the episode to listen to as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger dive into all the differences. Topics include qualification rules, pro cards awarded, tan, stage make-up and hair. If you are considering taking your bikini prep to the next level this is an episode you don't want to miss. You can find us on Instagram @preplifepodcast and apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/
Are you interested in developing a glute ham tie in? Are you struggling to activate your glutes during your workouts? If you answered "yes" to both these questions be sure to tune in as @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro dive into the Top Ten tips for growing your glutes:
- Do Glute Activation exercises before training
- Choose Glute Isolation exercises
- Mind muscle connection-weight selection
4. Eat Enough Calories to build-especially enough protein
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Avoid too much activity and no rest days
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Use Bands 7. Cut Back on Steady State Cardio and jogging 8. Recovery, Rest Days, & Foam Rolling
- Novelty is the enemy-POP may be boring but essential
10. Get Enough Sleep
You can find us on Instagram @preplifepodcast and apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/
Have you competed and the outcome was not what you expected? Did you find yourself upset because you didn't receive a placement or call out you anticipated? In this episode @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger talk about the ups and downs of the competition world and how to best deal with disappointment. You can find us on Instagram @preplifepodcast and apply for the team here: https://www.glamgirlbikini.com/get-started/
Here are 5 ways to deal with disappointment Those “perks” of disappointment — showing up for something, growing, and becoming stronger through adversity — occur when you know how to deal with disappointment. Follow this five-step plan for transforming disappointments into wins. 1. Let it out Whether it's disappointment or anger, you need to feel it and let it out. A healthy way to do this is to confide in your friends, family, or even a therapist. You could channel this kind of tough emotion into a creative outlet, such as writing in a journal or do something physical like taking a long run. The point is to feel whatever you’re feeling and allow it to pass. Research has shown that emotional suppression can hinder our personal growth. Without the ability to feel emotions and actively express them, you have trouble adapting to new and unfamiliar situations. 2. Get perspective Communication with friends and family about your disappointing situation can help bring some much-needed clarity. When you get an outside perspective other than your own, you can begin to see things for what they really are, rather than how you feel about them. 3. Know your own heart Of course, you have to balance that external validation with your own inner wisdom. The problem with emotions like disappointment is that it can completely derail our visions of ourselves. We can start to doubt. Our sense of self can become skewed when too many disappointments stack up. That’s why it’s so important to know your own core values and principles before you embark on any goal. Better yet, do yourself a favor and examine your “Why’s.” Keeping these “why’s” alive will help you get up and try again while keeping your self-worth intact. 4. Practice self-acceptance Once you’ve checked in with yourself and your supporters, it’s easier to accept where you are as the right starting point for a fresh start. Part of practicing self-acceptance is to continually root yourself in the "now." 5. Don’t let it fester The worst thing you can do is brood over negative experiences. Again, the variable here is time. You certainly don’t have to “bounce back” from a disappointment before you’ve done all the previous steps.
Considering taking collagen? If so, you will want to listen in as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger dive deep into the science behind muscle protein synthesis and the impact that collagen supplementation can have on muscle gains. Included in the episode is also information on the 9 essential amino acids; specifically leucine and it's impact on muscle protein synthesis. Also included are tips on navigating the post show experience and how to live the Prep Life in line with your goals. You can apply for the team: https://www.glamgirlbikini.com/get-started/ You can find us on Instagram @preplifepodcast You can order protein powder at:
https://1stphorm.com/products/level-1/?a_aid=glamgirlbikini https://1stphorm.com/products/vegan-power-pro/?a_aid=glamgirlbikini
Are you heading to a vacation and wondering how to keep your bikini goals in mind? Are you nervous about flying to a competition with your food and show day essentials? Well if so, don't worry because we have got you covered! In this episode @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger dive into traveling fit in all aspects of the prep life journey. You can find us on Instagram @preplifepodcast and apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/
Have you ever wondered what a front load or back load is during peak week? Do you have questions on how many steps to get to have an optimal prep? Have you ever wondered what the science behind carb cycling or carb loading is? If so be sure to listen in as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger are here to talk all things carbs! You can find us on Instagram @preplifepodcast and apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/
Today is the only time you have. It’s too late for yesterday. And you can’t depend on tomorrow. That’s why today matters. In this episode @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger talk about John Maxwell's Today Matters book and how to live the "Prep Life" incorporating the 12 daily practices.
The 12 Daily Practices (Daily Dozen)
- Attitude: Choose and display the right attitudes daily.
- Priorities: Determine and act on important priorities daily.
- Health: Know and follow healthy guidelines daily.
- Family: Communicate with and care for my family daily.
- Thinking: Practice and develop good thinking daily.
- Commitment: Make and keep proper commitments daily.
- Finances: Earn and properly manage finances daily.
- Faith: Deepen and live out my faith daily.
- Relationships: Initiate and invest in solid relationships daily.
- Generosity: Plan for and model generosity daily.
- Values: Embrace and practice good values daily.
- Growth: Desire and experience improvements daily
You can find us on Instagram @preplifepodcast and apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/
Do you have concerns about loosing muscle due to dieting? Are you curious how much nutrient timing can effect muscle growth and preservation? Have you had questions regarding peaking protocols and why each peak week looks different for various competitors? These and several other questions are address by @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger To join the team apply with the link: https://www.glamgirlbikini.com/get-started/ Find us on Instagram @preplifepodcast
Jay Goodbinder ND DC DABCI is the owner and lead clinician of The Epigenetics Healing Center in Kansas City MO where he has helped thousands of people from all over the world overcome autoimmune and life crippling diseases. He has spoken at CNN with Dr. Oz, Harvard Faculty Club with Suzanne Somers and is the author of the Amazon best-selling book “Defending Your Life”. His goal is to make sure that everyone has the ability to choose how they keep themselves and their family healthy as well as what they put in their bodies.
In this episode Dr. Goodbinder talks all things hormones and body building with @glamgirlbikini coach @amyehinger You can contact the Epigenetics Healing Center at 816-673-1230 emal office@drgoodbinder.com or at www.drgoodbinder.com You can find us on Instagram @preplifepodcast and apply for the team at: https://www.glamgirlbikini.com/get-started/
Are you grinding in the gym 365 days and not seeing results? Are you finding no matter how hard you try you are not improving? If so, then this is the episode for you! In this episode @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger lay it out on how to get the most from your nutrition, cardio, warm-up, recovery, upper body and lower weight training sessions. Specifically they go over how to best activate your deltoids and glutes; because what bikini competitors doesn't want to maximize those right? You can find us on InstaGram @preplifepodcast You can use the discount code: GLAMGIRL for 15% off heels and jewelry at: www.shoefairyofficial.com You can apply for the team at: https://www.glamgirlbikini.com/get-started/
What are the biggest lessons you have learned in body building? How does the body building lifestyle affect your everyday life? Do tattoos or stretch marks hinder your success in the sport? What strategies do you utilize to get everything done in business and the Prep Life? What is the idea behind "Deep Work"? How important is training and cardio intensity? How do your track intensity? In this episode @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger dive deep into these topics in this Q and A episode. You can find us on InstaGram @preplifepodcast and can apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/
@glamgirlbikini coach @amyehinger interviews IFBB Bikini Pro Whitney Wiser. Whitney is passionate about empowering women in every aspect of their lives in addition to their competing-life. From competing in over 30 Bodybuilding Bikini competitions, including the most prestigious stage in the world, The Olympia, to signing contract(s) with top Sports Nutrition companies to helping people transform their physiques and reach their overall health and fitness goals as a trainer & nutritionist. In 2017, she formed Fit Life Productions with the intent of hosting events and coaching on a wider scale to inspire confidence and strength among women. This platform provides a supportive community of resources to all women. Through her own setbacks and struggles along her journey to becoming an IFBB Pro Athlete & Olympian, she helps women to cultivate the resiliency to overcome their own traumas and to develop the mindset to live their best, purpose-driven life that they are capable of creating. Websites: www.wiser.fit www.nashvillefitshow.com IG Handles: @whtineywiserfit @wiser.fit @nashvillefitshow @herstyleevents You can find us on Instagram @preplifepodcast and can apply for the team here: https://www.glamgirlbikini.com/get-started/
Have you ever wondered what the science is behind a peak week or a post show reverse diet plan? Do you struggle with knowing the right expectations to approach show day results and post show reversing? If you answered yes to these questions then you will want to listen in as Co-hosts and Bikini Coaches @chrisnicole_ifbbpro and @amyehinger dive deep into these topics and more regarding peaking protocol and post show strategies. You can find us on Instagram @preplifepodcast and @glamgirlbikini You can apply for the team here: https://www.glamgirlbikini.com/get-started/
@glamgirlbikini Coach @amyehinger interviews IFBB Bikini Professional Sarah Law about her road to pro in this episode. If you are wanting tips on what it takes to mentally prepare for your pro card then this is the episode to listen to! Sarah began her competing career in Aug 2018 at the age of 37 after being challenged by a friend to compete. As soon as she began competing she caught the bug and less than 1 year later achieved her pro status at the amateur Olympia in Portugal at the age of 38 against many girls 15 years younger than her. Sarah was a performer in her previous career but went on to train as a naturopathic nutritionist and for the past 12 years has been building an online business partnering with a holistic health and beauty brand where she helps other women feel and look their best. Sarah also coaches other women how to build a successful online business alongside their current commitments and spends a huge amount of her time helping those she coaches shift their mindset for success. Sarah's biggest passion in life is helping women love the skin they're in - both from the external - feeling confident in the way they look and internal - feeling fulfilled, happy and living with purpose. You can find her on InstaGram @sarahlawuk and you can find us @preplifepodcast
Her links to her website, skin care, and podcast are:
https://www.sarah-law.uk/ https://www.arbonne.com/us/en/arb/sarahlawuk/ https://open.spotify.com/show/0hv577YFHnCbPuH7GzXrrd?si=WxxIteA8RoeojQLJ4HhqqA&utm_source=copy-link
Apply for the team here: https://www.glamgirlbikini.com/get-started/
Are you stuck in a rut and having trouble loosing body fat? Here are some weight loss hacks that might help: 1. THINK ABOUT WHAT YOU CAN ADD, NOT JUST SUBTRACT
Downsizing portions is nothing new, but it can leave you with extra space on your plate that can be put to good use. not only spent time weighing and measuring portions to fit within a calorie allotment but also upped their veggie intake. This saves calories, helps you feel fuller longer, and adds plenty of key vitamins and minerals.
2 KNOW YOUR “SNACKY” TIMES
Everyone has times when they tend to snack more than usual. Knowing what those vulnerable spots are can help you determine actionable strategies to effectively deal with them.
3 LEAN INTO INCONVENIENCE
Make automatic habits harder to accomplish. “The best way to break a [bad] habit is to remove/avoid the decision point where you keep making the choice you don’t like. For example, keeping tempting foods out of sight.
4 MEASURE AND LOG EVERYTHING
Use a food scale. For example, weigh your peanut butter vs using a tablespoon.
5 REPLACE PROBLEM FOODS
Eliminate large portion bags of food in the house and replace with 100-calorie packs. Science shows making smaller changes and aiming for progress, not perfection helps you lose weight without feeling deprived, so it’s sustainable long term.
6 HAVE NON-SCALE GOALS
Make small, manageable goals that have nothing to do with weight loss For example having a goal to walk 10,000 steps a day.
7 SCHEDULE A DAY TO ORDER IN OR GO OUT
There’s no reason to stop yourself from eating restaurant-prepared food. You can still incorporate your favorite meals into your weekly rotation. Just chose restaurants that work with your food goals.
You can find @glamgirlbikini co-hosts @amyehinger and @chrisnicole_ifbbpro on Instagram and the podcast @preplifepodcast You can apply for the team at: https://www.glamgirlbikini.com/get-started/
Have you ever wondered if it's possible to be a bodybuilder and a vegan? Have you considered switching over to veganism to impact the environment in a positive way or to live a lifestyle that supports compassion for animals? If so, be sure to listen in as @glamgirlbikini coach @amyehinger interviews @run_cg Corinne Galland. She is a two time Nationally Qualified NPC Bikini Competitor that shares her journey to the stage doing it 100% vegan. You will learn great ideas for plant based proteins and carbs; as well as the importance of proper supplementation and how to make the lifestyle work in order to grow muscle and stay healthy in the sport. You can order the vegan protein powder she mentioned at: https://1stphorm.com/?a_aid=glamgirlbikini You can find us on Instagram @preplifepodcast and you can apply for the team by clicking this link: https://www.glamgirlbikini.com/get-started/
Insufficient sleep can result in elevated cholesterol, insulin resistance, weight gain, reduced immune function, disrupted gut bacteria, and muscle loss, to name a few effects. If you’re having trouble with sleep, consider these suggestions, which we’ve divided into a few key categories, depending on a few common areas of struggle. Optimize your sleep environment * Turn down the lights. Light can disrupt your circadian rhythm, particularly the blue light emitted by electronics. Prior to bedtime, dim the lights and avoid electronics. * Lower the temperature. Many experts recommend setting your thermostat between 60 to 67 degrees F overnight to best support rest. * Experiment with sound. Do you sleep better in silence? Consider ear plugs if there’s outside noise. Do you prefer some background noise? Look into trying a white or pink noise machine or app. * Prioritize comfort. * Try calming scents. Lavender, for instance, can help promote calm. Try using it in an essential oil diffuser or in a spray that you can spritz on your sheets.
Find the Right Mattress Help Yourself Fall Asleep If you find you’re often stressed or it’s a challenge to calm your racing mind once the lights are out, try some of these recommendations. * Engage in stress-relief techniques. What works best depends on the individual, but deep breathing, meditation, journaling, and yoga can all be helpful options. * “End” the day. You could also use this time to do some prep for the morning, such as setting out your workout clothes, to help minimize any friction once the alarm goes off. * Stick to a schedule. Support your circadian rhythm by aiming to go to bed and wake up at the same time every single day. * Move during the day. Consistent exercise can help regulate your circadian rhythm, as well as support evening melatonin levels and reduce cortisol. * Develop an evening sleep ritual. Dim the lights, lower the temperature, and put away electronics an hour or so prior to bedtime. Use this time to do something relaxing, such as taking a hot bath, drinking a cup of herbal tea, or reading.
Have trouble staying asleep? * Watch your caffeine intake. As a general rule, refrain from drinking caffeine at least six hours prior to bedtime. * Refrain from using alcohol to fall asleep. * Keep your blood sugar balanced. A single night of shortened sleep decreases one’s ability to manage blood-sugar levels and increases carbohydrate cravings. * Work out earlier in the day. Exercise can spike your core body temperature, which is counterproductive to our sleep efforts. * Don’t delay dinnertime. It can take your body anywhere from two to five hours to empty your stomach after a meal
You can find us on Instagram @amyehinger @chrisnicole_ifbbpro @glamgirlbikini @preplifepodcast You can apply for the team here: https://www.glamgirlbikini.com/get-started/
Elysa Weissbaum is the Brand Coordinator of the worlds first competition tanning product and company, Pro Tan(r). For over 34 years, Pro Tan(r) has provided competitive athletes the absolute best competition products to look their best. Pro Tan(r) is the Official Competition Tanning Provider for over 50 contests domestically (200+ internationally) including the Mr. Olympia for the past 16 years. Elysa is responsible for the companies training & education, event coordination & logistics, affiliate spray team management, athlete & customer relations and more. She is passionate about teaching independent spray tanners how to elevate their business but also encouraging athletes around the world to take control of their tanning experience by utilizing Pro Tan(r)'s DIY Kits and systems. Elysa loves discussing and educating the bodybuilding community regarding misconceptions about the competition tanning process and enjoys guiding athletes of all divisions in their DIY tanning endeavors. She believes that the tanning room is a sacred place and is committed to making all athletes tanning experience the highlight of their competition weekend. Listen in as @glamgirlbikini coach @amyehinger interviews her to learn all the tips and tricks you need to know for skin prep, competition base coat, and show day. You can email her at ejw@protanusa.com You can find us on Instagram @preplifepodcast and her @protan_official or @elysaweissbaum Use the code: GLAMGIRL for 20 % off your products. To end the drawing for the free products follow @protan_official @glamgirlbikini and @preplifepodcast Take a screenshot of this episode and tag us in your story to win. To apply for the team fill out the application link: https://www.glamgirlbikini.com/get-started/
Hormones. It's easy to blame them for everything, from mood swings to food cravings to those extra pounds that don't quite make sense. While weight fluctuation can be totally normal and healthy, truly unexplained weight gain can point to a hormone imbalance and might be your body's way of asking for extra help. If weight loss is a goal, it's essential to understanding your hormones, not blame them! Progesterone and Estrogen are two of the major menstrual cycle sex hormones that play interesting roles in regulating body weight. Supporting our body's progesterone production and understanding how it changes throughout life can help us maintain a healthy weight. Listen in as @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro deep dive into this topic. You can find us on Instagram @preplifepodcast You can apply for the team here: https://www.glamgirlbikini.com/get-started/
In this episode @glamgirlbikini coach @amyehinger interviews @elizabeth_hart_kc She is Glam Girl's newest coach and gives insights on her "why" for competing and coaching. Along with this are talks about macros, weight training styles, posing practice and her struggles with hormones and hair loss. Be ready to be inspired by this amazing mom, wife, coach, athlete and nurse! You can find us on Instagram @preplifepodcast and you can apply for her coaching at: https://www.glamgirlbikini.com/get-started/
In this episode @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger talk about the Progressive Overload. The Progressive Overload is a gradual increase in stress on your body over time. Here are the various methods used to overload: Method 1: Add Weight Method 2: Increase Repetitions/Sets (Volume) Method 3: Frequency (How many days a week/How many times you hit a body part) Method 4: Exercise Selection (hitting different angles) Method 5: Amount of rest between sets Method 6: Tempo/Time Under Tension (TUT)-counts, adding pulses, 1/4 reps eccentric reps Method 7: Intensity-RPE (Rate of Perceived Exertion) Method 8: Increased Range of Motion (Recovery work) Method 9: Mind Muscle Connection Method 10: Improving your form (Hire a trainer to watch your technique) You can find us on Instagram @preplifepodcast You can apply for the team at: https://www.glamgirlbikini.com/get-started/
Do you have questions about ab vacuuming and waist training? Do wonder when it's appropriate to do an insulin reset or a cortisol reset? Maybe you are curious about what to look for in blood glucose readings or when to get your thyroid tested. If you have wondered about any of these topics' then this is the episode to listen to! @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger dive into discussions to answer all these questions and more. You can find us on Instagram @preplifepodcast and can apply for the team here: https://www.glamgirlbikini.com/get-started/
Coupon codes for competition suits and posing suits GLAMGIRL @angelcompetitionbikinis and enter to win a free $50 gift card or posing suit at https://bit.ly/300HtJp For discount on @byameliarose belts use the code: GLAMGIRL
We have all been there when the scale number jumps up for no apparent reason, and it causes stress and panic. During this episode @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro go into the many different ways that the number on the scale can be impacted and why these circumstances can cause fluctuations. Here is our list of several reason for temporary weight gain: * Creatine * Refeed increased carbs or sodium * Free meal gluten/dairy inflammation * Hormone Replacement Therapy * Use of PEDs and SARMs * Constipation * Antibiotics * Sore muscles with over reaching with HIIT or Leg days most commonly * Period and ovulation track your cycle * Fiber too high * Stress/Cortisol loosing insulin sensitivity * Food choices * Hours of sleep (not as dehydrated) * Altitude * Aldosterone spike no water over 12 hours * Low sodium dieters * Low carb dieters going back on carbs
You can find us on Instagram @preplifepodcast and can apply for the team here: https://www.glamgirlbikini.com/get-started/
Have you had a slip up or gotten off track with your goals? Do you struggle with consistency to follow a plan? If so this podcast might be helpful as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger dive into 5 tips to getting back on track. These include:
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Commit to yourself and find your "why".
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Make the decision and go. Take Action.
3.Build momentum by winning. Take daily steps toward the big goal.
- Plan out your day for success.
You can find us on Instagram @preplifepodcast and apply for the team at: https://www.glamgirlbikini.com/get-started/
- Create more accountability.
Are you prepping for a show and wondering how it all fits with family, friends and significant others? If so, this is the episode to listen to in order to learn how to navigate through the meals out, vacations, having kids, and date nights. @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger go through various scenarios that can arise in both a cut or an improvement season and how to fit the "Prep Life" in harmoniously with all your personal relationships. You can find us on Instagram @preplifepodcast and you can apply for the team at: https://www.glamgirlbikini.com/get-started/
In this episode @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger deep dive into making peace with food and how to navigate a mindful intuitive approach. The priciples discussed are from the book: "Intuitive Eating" by Evelyn Tribole and Elyse Resch. You can find us on Instagram @preplifepodcast and apply for the team at: https://www.glamgirlbikini.com/get-started/ 10 Principles of Intuitive Eating 1. Reject the Diet Mentality 2. Honor Your Hunger 3. Make Peace with Food 4. Challenge the Food Police 5. Discover the Satisfaction Factor 6. Feel Your Fullness 7. Cope with Your Emotions with Kindness 8. Respect Your Body 9. Movement—Feel the Difference 10. Honor Your Health—Gentle Nutrition
In this episode bikini coaches @amyehinger and @chrisnicole_ifbbpro give tips on ways to maximize your improvement season. Topics that are discussed are: Dexa Scans, Fit3D scans, recovery, cupping, chiropractic work, physical therapy, muscle activation technique, use of waist trainers, massage therapy and meeting your needs without food. Some of the suggested ways of coping without food are from the book "Intuitive Eating" by Evelyn Tribole and Elyse Resch. They include: getting rest, sensual pleasure, expressing feelings, being understood, getting intellectually and creatively stimulated, and receiving comfort and warmth. You can apply for the team at: https://www.glamgirlbikini.com/get-started/ You can find us on Instagram @preplifepodcast and @glamgirlbikini
Do you make fitness resolutions over and over, only to see your efforts fizzle out? Do you buy tons of tupperware for meal prep, but never cook the meals? Do you struggle with weight loss setbacks like vacations or special occasions? Do you feel motivated, but your behavior doesn’t match your intentions? If you are answering yes to any of these questions it might be that you need to discover what your "tendency" is for motivation. Be sure to read the book the “Four Tendencies” by Gretchen Rubin and listen in on this episode as we deep dive how these are seen when living the Prep Life. Here is a brief description of what the four tendencies are:
- Upholder – meets BOTH inner and outer expectations
- Obliger – meets outer expectations but RESISTS inner expectations
- Rebel – resists BOTH inner and outer expectations
- Questioner – meets inner expectations but RESISTS outer expectations
You can take the quiz to figure out your tendency on Gretchen Rubin’s website! https://quiz.gretchenrubin.com/ You can find us on InstaGram @preplifepodcast and @glamgirlbikini Co-hosts are bikini coaches @chrisnicole_ifbbpro and @amyehinger Apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/
Have you ever wondered if creatine is right for you? In this episode bikini coaches @amyehinger and @chrisnicole_ifbbpro dive into some common questions that are asked about this highly researched supplement. Some examples of questions answered in the episode are: Can we get enough creatine through our diet? The avg diet only provides 1 gram per day and it's lower in vegans/vegetarians/red meat eaters. Normal diet will provide 60-80% saturation and Supplementation boosts saturation by 20-40% What is the appropriate dosage of creatine? 5 grams per day = 2.5 lbs of uncooked steak (cooking denatures the creatine) When or why should a person creatine load? If you're not taking it or have taken time off from it then taking 20 grams for a week can be beneficial. It can cause GI disruption. No load may take up to 2 months to fully saturate. Effect on ATP? To combat muscle fatigue. Higher stores of creatine kinase indirectly improves training performance and recovery by producing more creatine phosphate Will creatine make me look watery? It saturates in the muscle cells. Not under the skin. The water in the muscle fibers increases diameter which could further increase muscle growth through cellular swelling Are there long term effects of taking creatine? No studies have shown this to be true so cycling off is not necessary Positive reasons for taking creatine : Increases in strength can improve from 5-15% Training volume and hypertrophy correlations more volume=more muscle over time. You can order Project-1 or Creatine Monohydrate here: https://1stphorm.com/glamgirlbikini You can find us on Instagram @preplifepodcast and @glamgirlbikini You can apply for the team by clicking the application link: https://www.glamgirlbikini.com/get-started/
In this episode @glamgirlbikini coach @amyehinger interviews @aroundthenpc_jm J. M. Manion official NPC and IFBB Pro Leauge photographer, lead journalist and assistant creative director of layout and design. He is the co-owner of multi-media company J.M. Manion Productions Inc, and has been in the profession for 35 years. He is the master of candid photos and lighting and some may know him as "Batman". This interview deep dives into the history of the National Physique Committee and the IFBB and includes talks regarding the trends and evolution of the sport of bodybuilding. Further conversations include: what it takes to go pro, how bikini has evolved, how the wellness division came about, what the judges are looking for, how the pandemic effected shows in 2020 and what to look for in 2021. You can find JM at: http://jmmanion.com/ @npcnewsonlineofficialpage @jmmanion or you can email him at: jmmnpc@aol.com You can find us on instagram @preplifepodcast and can apply for the team at: https://www.glamgirlbikini.com/get-started/
Has it been a crazy year for you? We know 2020 hasn't been easy for most people, and with that there are big hopes for a more positive 2021! However, we are here to share how to set yourself up for the most success in 2021. In this episode we go over how to set up S.M.A.R.T. goals and how to evaluate the seven areas of life. The seven areas are: Spiritual, Fitness, Education, Family, Career, Social and Financial goals. Also included in this episode, @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger go through tips and tricks on utilizing apps and planning methods to achieve your long term and short term goal success. Apply for the team: https://www.glamgirlbikini.com/get-started/ You can find us on Instagram @preplifepodcast please share your 2020 reflections and your 2021 goals with us!!
The Bikini Olympia 2020 was amazing this year and we want to share our perspectives and opinions on how this year's event went. Be sure to tune in as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger dive deep into the stats, critiques and observations of the top 10. This year's winner was Janet Layug along with 2nd place Jennifer Dorrie, 3rd Etila Santiago, 4th Angelica Teixeira, and 5th place Lauralie Chapados. You can find us on Instagram @preplifepodcast and you can apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/
Are you a bikini competitor that has had kids and is dealing with loose skin? Have you ever wondered if it's possible to compete and coach? All of these topics and a recap on USA's and the Wellness Division are discussed in this episode. Be sure to tune in as Bikini and Wellness Coaches @amyehinger and @chrisnicole_ifbbpro give their thoughts and tips. You can find us on Instagram @preplifepodcast and @glamgirlbikini You can apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/
In this episode @glamgirlbikini coach @amyehinger interviews IFBB Bikini Pro@emily_plajer Emily shares her journey to the IFBB Pro League along with her most recent pro debut win at the Atlantic Coast Pro where she earned Olympia qualification. Her journey started in 2013 and she shares her tips and advice she that she has learned along the way. Be sure to tune in if you want to hear about her training splits, how she grows her glutes, posing practice methods, and so much more! You can find us on Instagram @preplifepodcast and you can apply for the team at: https://www.glamgirlbikini.com/get-started/
Are you training for a bikini competition and wondered about getting blood work done to optimize your results? Have you wondered what type of peaking methods are optimal for you if you are in peak week and on your period? If you want to know these answers and more then listen in as bikini coaches @amyehinger and @chrisnicole_ifbbpro go over the various hormones to check and their philosophies in coaching competitors in this episode. You can find us on Instagram @preplifepodcast or @glamgirlbikini You can apply for your UNICORN PREP at: https://www.glamgirlbikini.com/get-started/
Are you post show and having trouble with overeating? Or are you a person that has just trouble with overeating when it comes to family gatherings around the holidays? If so then listen in as Bikini Coaches @amyehinger and @chrisnicole_ifbbpro go over some tips on how to stop overeating: 1 AVOID WAITING UNTIL YOU’RE RAVENOUS TO EAT 2 ARE YOU HUNGRY ENOUGH TO EAT A NUTRIENT DENSE SNACK? 3 DRINK FLUIDS BEFORE YOU EAT 4 CONNECT MORE WITH YOUR FOOD 5 APPRECIATE THOSE FIRST FEW BITES 6 ENGAGE YOUR SENSES 7 CLEAR DISTRACTIONS 8 BALANCE YOUR PLATE 9 TAKE TIME-OUTS AS YOU EAT 10 ASSESS YOUR FULLNESS POST-MEAL 11 MANAGE YOUR STRESS 12 AVOID THE “LAST SUPPER EFFECT” You can find us on Instagram @preplifepodcast and @glamgirlbikini You can apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/
Are you new to the sport of bodybuilding and wondering what to expect for your first bikini competition? If so, then you don't want to miss this episode where we share tips and tricks on peak week, show day and post show so you are fully prepared. Even if you are a veteran of the sport of bodybuilding @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger share hacks to making the most of your show day and post show experience. Additional topics discussed are Wellness, Bikini Overall Champion, Makeup, Hair, Tanning, Check in, Suit Rental and much much more! You can find us on Instagram @preplifepodcast You can apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/
This episode is all about the bikini! Glam Girl Bikini Coach @amyehinger interviews co-owner of Angel Competition Bikinis Karah Jones. During this interview topics such as color, cut, connectors and crystals are discussed along with everything you would need to pick the perfect suit. Other topics included are how Karah and her sister started the company, what their why is, and tips and advice on personal growth and becoming an entrepreneur. Click the link in bio of @preplifepodcast or @glamgirlbikini or @angelcompetitionbikinis for your chance to win a $50 gift card by leaving a review of the podcast on iTunes. You can apply for the team by clicking the application link: https://www.glamgirlbikini.com/get-started/
Have you ever wondered if spot reducing is a real thing? Have you wondered if cutting sodium is a bad idea during peak week? Have you had a binge and wondered what to do next? Are you finding yourself giving into your cravings? In this Q and A IFBB Bikini Professional @chrisnicole_ifbbpro and bikini coach @amyehinger dive into these topics and much much more. Be sure to find us on IG @glamgirlbikini to get registered for the Zoom Posing Seminar on Nov 8th at 1-3pm CST: https://bit.ly/3kPEbkW Apply for coaching: https://www.glamgirlbikini.com/get-started/
In this episode @glamgirlbikini coach @amyehinger interviews IFBB Bikini Pro Janean Priest @janeanpriest_ifbbpro She shares her bikini journey that started at age 56 and her journey to turning pro at age 58! This amazing woman is such an inspiration; proving age is just a number. Listen in and find out what her feedback was from Masters Nationals where she won the overall title in the 55+ category. Also included are tips on how she builds muscle as a hard gainer. Be sure to follow us on InstaGram @preplifepodcast and sign up for the team at: https://www.glamgirlbikini.com/get-started/
Are you done with your show and the scale keeps climbing? Are you finding it hard to love your body post show? If so you are not along and bikini coaches @chrisnicole_ifbbpro and @amyehinger go over 10 ways to love your body:
1.Honor what your body can accomplish
2.Get Moving
3.Invest in clothes you're excited to wear
- Find ways to be present in your body
5.Remember beauty is in the eye of the beholder
6.Ditch negative influences
7.Tap into your body image origins
8.Find Neutrality
9.Have self compassion
10.Accept what you can't control
You can find us on Instagram @preplifepodcast and @glamgirlbikini
Apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/
In this episode @glamgirlbikini coach @amyehinger interviews IFBB Bikini Pro @ab_bikinifit Ashlyn Brown. Ashlyn shares everything from her journey to turning pro to now in her pro career. Topics included in the episode are: Ashlyn's tips on training shoulders and glutes, posing practice, macro dieting, peak week and Olympia points and qualification system and much much more.
In this episode @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger recap the IFBB Tahoe Bikini Pro Show. Included in this talk are topics such as: what the judges are looking for, peaking methods, improvement season and mini cuts. Chris discusses her post show feels and also her reflections on how she will move forward in her prep life. You can find us on Instagram @preplifepodcast and you can apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/
In this episode @glamgirlbikini coach @amyehinger interviews IFBB Bikini Pro @laurendannenmiller She shares her journey as an NPC amateur athlete, to winning her pro card, and her two pro seasons. This episode is packed with pro tips and tricks that Lauren has utilized over the years. Topics explained are recovery diet, reverse diet, rapid back load, diet breaks and much more. You can find us on Instagram @preplifepodcast and @glamgirlbikini and you can apply for the team at: https://www.glamgirlbikini.com/get-started/ You can find Lauren at: http://m.youtube.com/channel/UCjsa9R61Vx-k-8KQSQksdiQ?view_as=subscriber Https://teamcosmicbodies.com/ @teamcosmicbodies
Here are the active habits that Precision Nutrition recommends for top coaches to do in order to be set apart from the rest:
- Human Connections
- Ask "Why"
- Help the Competition
- Do Less
- Practice the Basics
- Listen to what you don't want to hear
- Know when to shut up
- Practice being imperfect
- Keep it Real
- Ask for Help
You can apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/
You can find us on Instagram @amyehinger @chrisnicole_ifbbpro @preplifepodcast @glamgirlbikini
Have you ever wondered what the science is behind L-Carnitine and fat loss? Are you stepping on stage soon and just don't know where to begin with hair selection? Are you feeling stressed out and just need some tips on how to manage your stress? If you answered "yes" to any of these questions then this is the episode for you! Bikini coaches @amyehinger and @chrisnicole_ifbbpro dive into these topics and more. Find us on Instagram @preplifepodcast and @glamgirlbikini Click the link to apply for the team: https://www.glamgirlbikini.com/get-started/ Use the link to order the new L-Carnitine https://1stphorm.com/glamgirlbikini
In this episode bikini coaches @amyehinger and @chrisnicole_ifbbpro discuss the concept behind the book "Pick 3" and how it is relevant to the Prep Life. In life we have 5 main focus areas: work, family, friends, fitness and sleep. In order to "find your focus" it's important to prioritize 3 areas in order to find great success in life. Other topics include strategies on how to be more present with your food and current prep status. You can find us on Instagram @preplifepodcast and @glamgirlbikini You can apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/
Pick Three: You Can Have It All (Just Not Every Day)
Book by Randi Zuckerberg
This episode is dedicated to reviewing the various fitness tracking devices such a the Apple Watch, Whoop Strap, Oura Ring and Fitbit. Bikini Coaches @amyehinger and @chrisnicole_ifbbpro give their thoughts on how to optimize your competition training. Topics included are steps, sleep, strain, recovery, and HRV. The heart rate variability of an individual is the variation in milliseconds between heartbeats. Some situations result in an increase in variation (high HRV), while others cause the intervals between beats to stay more constant (low HRV). By balancing the two forces, the ANS helps you respond to daily stressors and regulate some of your body’s most important systems, including heart rate, respiration, and digestion. * Your rest-and-digest tells your heart to slow down, making room for variability between beats (higher HRV) * Your fight-or-flight system tells your heart to speed up, limiting space for variability (lower HRV)
Keep in mind that there are many factors that impact your ANS and, therefore, your HRV:
Because HRV is so responsive, there are multiple touch points where it can provide insights. Helpful metrics to track are: A single nightly HRV reading can show you: * A higher HRV score that reflects a rest day, cool bedroom, or “mindful” low/moderate intensity activities such as hiking or yoga * A lower HRV score that results from dehydration, alcohol, late meal or exercise, illness, a high-intensity workout, acute stress, or a hot bedroom
You can find us on Instagram @preplifepodcast or @glamgirlbikini
You can apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/
Do you suffer from:Insomnia or sleep disturbance, low libido, mood changes, anxiety and irritability, headaches and migraines, weight gain, irregular menstrual cycles? If so, these could be signs you have low progesterone. In this episode bikini coaches @chrisnicole_ifbbpro and @amyehinger address ways to increase progesterone naturally. To start, what is progesterone? Progesterone is a female sex hormone that prepares the uterus for pregnancy. Progesterone is the main hormone of the luteal phase which begins following ovulation (around day 14 of your cycle). The drop in progesterone (and estrogen) at the end of your luteal phase triggers the beginning of your cycle. Reasons you might have low progesterone 1. Stress Your body will always choose survival over procreation. This means you will preferentially make cortisol over progesterone when exposed to chronic stress. Pregnenolone, which I like to think of as the “mama hormone” gives birth to both progesterone and cortisol, as well as other hormones. In times of stress, pregnenolone will be shunted to make cortisol at the expense of progesterone. This is what is known as the “pregnenolone steal.” In addition, cortisol blocks progesterone receptors, which means that you can not efficiently use the progesterone you are making. 2. Hypothyroidism Remember pregnenolone? To even make the molecule you need to create progesterone you must first have adequate thyroid hormone. 3. PCOS Rises in testosterone mean lower levels of progesterone. Making sure you’re producing adequate progesterone is essential in order to ovulate. Without ovulation, not only is it difficult for your body to adequately clear the uterine lining during menses, but it’s impossible to get pregnant. And it’s important to understand that even if you’re having a period, it doesn’t mean you’re ovulating! 4. Age After age 35, there is an inevitable decline in progesterone. 5. Elevated prolactin Prolactin is the hormone that triggers lactation but can rise in non-lactating women as well. This is a problem because high levels of prolactin can interfere with progesterone production and inhibit ovulation. High prolactin can be the result of a poor diet, stressful lifestyle or something more serious so you definitely want to get this checked out. 6. Estrogen dominance occurs whenever a woman produces too much estrogen relative to her progesterone levels. Estrogen dominance can occur during perimenopause or menopause but is becoming more prevalent among women of childbearing age. Excess body fat, chronic stress, and a diet high in sugar and processed starchy carbs can contribute to blood sugar imbalance and hormone dysregulation. When progesterone is low due to estrogen dominance, you’ll likely experience other symptoms like fluid retention and irritability. How to increase progesterone 1. Manage stress As mentioned above, chronic stress increases the secretion of cortisol and adrenaline at the expense of sex hormones like progesterone.Try stress management techniques such as deep breathing, mindfulness, or just walking the dog or talking with a friend. 2. Progesterone foods – Eat fat! Cholesterol is necessary for the synthesis of pregnenolone (the “mama” hormone), which in turn makes progesterone. Cholesterol is also necessary for the production of thyroid hormone! Fat will also help to balance blood sugar. Insulin sensitivity or blood sugar imbalance has deleterious effects on your hormones. Studies suggest that improving insulin sensitivity can dramatically increase progesterone levels in those with luteal phase defects.(1) Fat from trusted sources of meat, lard, fatty fish, and plant-derived fats like coconut oil, olive oil, olives, nuts, seeds, and avocado are all good progesterone food choices . Women wanting to improve their hormones should eat at least 2 tablespoons of fat at every meal to support natural hormone balance. 3. Vitex agnus-castus (Chaste tree berry) Vitex raises progesterone by stimulating the secretion of Luteinizing Hormone (LH) from the brain, which then stimulates ovaries to produce progesterone. Vitex has also been shown to reduce prolactin secretion while raising progesterone levels. 4. Green tea Green tea helps with estrogen metabolism, which is critical when dealing with estrogen dominance and lowered estrogen levels are associated with fewer incidences of cancer, especially breast cancer. 5. Rhodiola rosea Rhodiola helps to balance cortisol output, which indirectly supports healthy progesterone production. 6. Zinc Zinc increases follicle stimulating hormone (FSH), which supports healthy ovulation, which triggers the ovaries to produce progesterone. Get plenty of zinc-rich foods like oysters, herring, beef, lamb, pork, liver, egg yolks, oats, pecans, Brazil nuts, pumpkin seeds, ginger root, mustard, chilli powder, peas, carrots, beets, and cabbage. 7. Magnesium Magnesium is involved in many of the body’s reactions and is essential to adrenal health, which is essential for healthy hormone production! Supplement or eat plenty dark green vegetables, almonds, pecans, cashews, brazil nuts, seeds, legumes, brown rice, avocado, and dried apricots. 8. Vitamin B6 B6 is involved in estrogen metabolism and can easily become depleted if estrogen dominance is a problem. Vitamin B6 possesses “progesterone-like effects” and has been shown to reduce estrogen while increasing progesterone levels.And definitely eat some of the following B6-rich foods: liver and other organ meats, fish, poultry, egg yolk, dried beans, peanuts, walnuts, banana, prunes, potatoes, cauliflower, cabbage, and avocado. 9. Vitamin C Antioxidants like vitamin C may increase and intensify the effects of progesterone. Vitamin C has also been shown to raise progesterone levels and resolve luteal phase defects, resulting in improved fertility. Or, you can try these high-vitamin C foods: Citrus fruits, strawberries, mango, papaya, watermelon, tomatoes, broccoli. Brussels sprouts, cauliflower, cabbage, and spinach. Supplements to order: Harmony https://1stphorm.com/products/harmony/?a_aid=glamgirlbikini DB Goddess https://1stphorm.com/products/1-db-goddess/?a_aid=glamgirlbikini&a_aid=glamgirlbikini&a_bid=4b7ce806&chan=AE Core-21 https://1stphorm.com/products/core-21/?a_aid=glamgirlbikini&a_aid=glamgirlbikini&a_bid=4b7ce806&chan=AE You can find us on Instagram @preplifepodcast and @glamgirlbikini You can apply for the team by clicking the link:https://www.glamgirlbikini.com/get-started/
This episode Coach @amyehinger interviews @drea.lightning.luna about her bikini competition journey and how it has led her to the NPC Wellness Category. Also included in this talk is her journey from lifestyle/weight loss client to physique competitor. Coach Drea shares her online coaching style and philosophy, along with what it means to her to live the "Prep Life." You can apply for her coaching by clicking the Get Started link: https://www.glamgirlbikini.com/get-started/ You can find us on InstaGram @preplifepodcast and @glamgirlbikini
Age is just a number for this bikini coach and athlete as @getfitdone Deborah Baska got her bikini career started at the age of 50! Listen in as bikini coach @amyehinger interviews Deb on what it means for her to live out the prep life. Further topics include her "why" for coaching and what makes her unique in her methods for helping other bikini athletes hit the stage. Additionally, there are talks regarding Deborah's tips and tricks to shrinking the waistline, tracking macros, posing practice and much much more!! To apply for coaching click the application link: https://glamgirlbikini.com/glam-girl-bikini-application/ You can also find us on Instagram @preplifepodcast and @glamgirlbikini
What are some of the worst things that have happened to you during prep, peak week and show day? If you want to hear our's be sure to listen in on this episode as Co-hosts and bikini coaches @chrisnicole_ifbbpro and @amyehinger share their personal bikini fails along with their personal reasons for living the prep life. Other topics included are: establishing routines and habits with food and exercise, goal setting, working with judges feedback, developing mental toughness, and learning about how your body works. You can apply for the team at: https://glamgirlbikini.com/glam-girl-bikini-application/ You can find us on Instagram @glamgirlbikini or @preplifepodcast
Are you new to the bikini competition world and wondering how to pick the perfect heel to hit the stage? Have you ever wondered what type of heel to pick if you have wide feet or narrow? Are you curious about what the best heel type of heel would be for a half shoe size? If so you need to listen in while bikini coach @amyehinger interviews @alexastimp about all talks heels and jewelry. She covers those crazy question like: What to do if your toes hanging out of the front of your heel. Or how to break in a heel, what type of jewelry is right for you, and so much more. Also included in this episode are talks on mindset and the power of never giving up! Alexa Stimple also shares her journey as an Entrepreneur and how she constructed the ultimate Olympian heel. Be sure to find us on Instagram @preplifepodcast and @glamgirlbikini Be sure to use the coupon code: GLAMGIRL for 15% off at https://shoefairyofficial.com or find them on Instagram @theshoefairy_ On Facebook https://m.facebook.com/shoefairyofficial or on YouTube https://www.youtube.com/channel/UCDMcgjinw23bN8gcEqmf89vQ You can apply for the Glam Girl Bikini Team by clicking the application link: https://glamgirlbikini.com/glam-girl-bikini-application/
Has your show been canceled? Has your show been rescheduled for a later date? If it has, then we can relate! In this episode bikini coaches @chrisnicole_ifbbpro and @amyehinger talk about how to overcome these obstacles and so much more!! We include our team show recap, peaking protocols, misson of @glamgirlbikini , importance of tailored training and nutrition and how quality over quantity matters! We also include how the competition world looks very different this year due to Covid-19. Additonally, how this pandemic has impacted prep for athletes and the altered expectations for competitors this year. Be sure to find us on InstaGram @preplifepodcast and apply for the team by clicking the link: https://glamgirlbikini.com/glam-girl-bikini-application/
Are you new to the world of bodybuilding and want to know what to expect post show? Have you been around the sport for a while and just haven't been able to nail that post show reverse diet? Well, we are here to help with all the ways to battle those high hunger signals and how to best deal with an adapted metabolism. Be sure to listen in as Bikini Coaches @amyehinger and @chrisnicole_ifbbpro talk about the recovery diet, cardio taper, overshooting body fat, reverse dieting and much, much more. Getting back on track after a contest prep is not ever easy; but hopefully the tips and tricks included in this episode will help! You can find us on InstaGram @preplifepodcast and @glamgirlbikini You can apply for the team by clicking the application link:https://glamgirlbikini.com/glam-girl-bikini-application/
Have you ever wondered how to select the ultimate bikini for your physique competition? There is a lot that goes into the selection in terms of getting the proper cut, color, connectors and crystals. Be sure to listen in on this interview with Toxic Angelz Bikinis owner Margaret Chin and @glamgirlbikini coach @amyehinger as they deep dive into the ins and out of selecting the perfect suit. Included in this episode are: how to tie in properly, how to wear the bottoms correctly, how early to order a suit, and also trends with connectors, colors and cuts for 2020. You will also learn about the new custom masks, wellness suits, figure suits, how to earn a sponsorship, how to book a consultation, matching suit to hair color and skin tone and much much more. You can find us on Instagram @preplifepodcast and apply for the team by clicking the application link: https://glamgirlbikini.com/glam-girl-bikini-application/ You can find Toxic Angelz Bikinis on Instagram @toxicangelzbikinis You can contact them via the website by clicking the link: https://toxicangelzbikinis.com/pages/contact-us or by emailing Margaret: margaret@toxicangelzbikinis.com
Have you ever wondered why weight loss STRATEGIES work for some and not for others? There are three basic human body types: the endomorph, the mesomorph, and the ectomorph. Despite what it might feel like at times, you're not completely bound to one category or the other. Your lifestyle, genetics, history, and training style all play a part in how you look, and you can definitely change it over time. That being said, many of us to have certain tendencies toward one group or the other. Here are typical characteristics of each type. ECTOMORPH: An ectomorph tends to be thin, and struggles to gain weight as either body fat or muscle. They can eat piles of food and stay looking the same, even when is their biggest goal. People who battle to gain muscle are often known as "hardgainers." Ectomorphs tends to have a lean build, long limbs, and small muscle bellies. Even if an ectomorph manages to put on weight, they may still look skinnier than they are, particularly in the calves and forearms. Being an ectomorph doesn't mean you're doomed to be weak, though. You can still get remarkably strong, and you can be every bit as fit and healthy as someone who looks larger and more muscular. But if you want to gain weight, you'd better be prepared to eat like you've never eaten before. MESOMORPH: The mesomorph has a middle-of-the-road build that takes the best of both worlds. They tend to have wide shoulders, a narrow waist, relatively thin joints, and round muscle bellies. In short, if you're a mesomorph, you have a natural tendency to be fit and relatively muscular. Does this mean you can do nothing, eat everything, and get away with it forever? Definitely not—and you're not necessarily healthier than the other two types, either. But you may be able to "bounce back" from being out of shape more easily than the other two body types, gaining muscle and burning fat with comparative ease. ENDOMORPH: The endomorph tends to gain weight and keep it on. Their build is a little wider than an ectomorph or mesomorph, with a thick ribcage, wide hips, and shorter limbs. They may have more muscle than either of the other body types, but they often struggle to gain it without significant amounts of accompanying body fat. If you ever feel like you gain 5 pounds simply walking by a donut shop, you may be an endomorph. This definitely doesn't mean that an endomorph can't be healthy. They can be every bit as strong, healthy, and capable as the other two groups, and may actually have some strength advantages due to their additional muscle mass. But if and when they decide to lean out, it'll take hard work! In this podcast we share our strategies for nutrition, weight training and cardio for these specific types. @chrisnicole_ifbbpro and @amyehinger give tips on how to combat anxiety of the scale and how to set alternative bikini goals. You can find us on Instagram @preplifepodcast and @glamgirlbikini Apply for the team using this link: https://glamgirlbikini.com/glam-girl-bikini-application/
Do you struggle to drop weight? Are you watery, have trouble digesting foods, and have chronic fatique? If so, listen in while Bikini Coaches @chrisnicole_ifbbpro and @amyehinger address the metabolic compensation that occurs due to chronic stress in this episode. Unfortunately there are so many Bikini athletes that are currently dealing with this issue due to chronic dieting and too much cardio. Their hormones are out of whack and they have dysregulation of key hormones that impact regulation of metabolic functions. In general this seems to affect female athletes primarily.
Dieting, cardio, training, stressing to get leaner and general stressing in life all add up to huge stress on the body. Our bodies’ response is to produce more cortisol. If you produce too much cortisol that is when problems start. Your body uses progesterone from the progesterone/pregnenolone pathways to create more cortisol. This is generally fine if cortisol stays in a normal range because for the most part there is plenty of progesterone remaining to still form other hormones. However, when cortisol gets too high, progesterone becomes depleted and you don’t have enough remaining for other critical hormone creation. You need progesterone to create DHEA and eventually testosterone, thus disruption in the pathways will eventually lead you to become low in testosterone.
A Bikini athlete with high cortisol, low progesterone, and low testosterone typically ends up being estrogen dominant (which causes many issues, one of which being difficulty losing body fat). The dysfunction also affects the thyroid as it starts to down-regulate due to the disturbances. This does not always occur, but most of the time it’s what we will see happening. So now you have an athlete that is in a much more sympathetic state, not sleeping, insulin resistant, holding water, not burning calories or using them properly, etc. Additionally in most cases they have coinciding digestion issues since the body is not digesting food properly due to the fact that high stress/cortisol leads to lower stomach acid.
If you’re looking to correct this: First, YOU NEED TO REST! Training should be pulled back and nothing should be taken to failure. Also, it’s helpful to add in 1-2 days of restorative yoga. The focus during this time is to restore hormones.
Estrogen Dominance and Blood Glucose: For supplementation, athletes can take Core-21 https://1stphorm.com/products/core-21/?a_aid=glamgirlbikini&a_aid=glamgirlbikini&a_bid=4b7ce806&chan=AE to bring down cortisol correctly since that is the main issue. Adding Harmony https://1stphorm.com/products/harmony/?a_aid=glamgirlbikini to bring down the estrogen dominance and help the body begin to raise testosterone since there is an inverse relationship. This product will also boost progesterone. With cortisol high it can cause insulin resistance; so adding a GDA https://1stphorm.com/products/gda/?a_aid=glamgirlbikini can help as well. If you have high cortisol levels it’s important to check fasted blood glucose levels and post prandial (due to Dawn phenomenon). If you have high blood glucose you will lose insulin sensitivity, which needs to be restored.
Thyroid and Gut: In order to support the thyroid during this time use: Thyro-Drive https://1stphorm.com/products/thyro-drive/?a_aid=glamgirlbikini&a_aid=glamgirlbikini&a_bid=4b7ce806&chan=AE because it will help to minimize weight gain. Digestion will also need to be addressed in order to get the body properly utilizing nutrients again, which is vital for recovery. An physique athlete will do well to utilize a digestive enzyme: https://1stphorm.com/products/digestive-enzymes/?a_aid=glamgirlbikini and GI Advantage https://1stphorm.com/products/gi-advantage/?a_aid=glamgirlbikini for gut health.
Adrenals: NOTE: if someone complains of being super tired all day they will very likely need to also support their adrenal glands. Take Adrenal Restore: https://1stphorm.com/products/adrenal-restore/?a_aid=glamgirlbikini&a_aid=glamgirlbikini&a_bid=4b7ce806&chan=AE as it is perfect for this.
As an athlete is able to rest more and raise calories over time they will continue to improve the health of their body.
To close, it’s best to take measures to prevent this entire cascade from happening again, so any time you “diet” (eat in a caloric deficit) OR if you just have very high stress in your life it’s going to be important to keep these hormones in check. For athletes who compete, they should be considering taking care of keeping cortisol at bay the entire prep. Then after the show or prolonged diet be sure to take Adrenal Restore to get your adrenals back in working order since they were taxed heavily during the lean out phase. This strategy should help prevent that nasty wind up from occurring.
Don’t be that person who comes into the sport who looks worse after competing than before starting. Some upfront time and money can help prevent a lifetime of battle.
TYPE 1: THE PERFECTIONIST-The Reformer-can be critical and impatient with results. They do well to have a coach to lead them the "right" way When Type Ones focus on a priority, they want to do it right. Ones tend to go all-in with healthy eating and exercising and are very detail-oriented along the way. How Ones Succeed: Type Ones need little outside motivation to get them into gear. When they know what is right for them as far as diet and exercise, they set their mind to it and are successful. Ones work well with short-term programs with few requirements. Strengthen Through Stress: When Ones are stressed, they become moody and irrational. Type Ones can redeem this need to balance their emotions by slowing down exercise to focus on performing each move well and eating mindfully. Like preparing a wholesome meal, sitting down at the table, giving thanks, eating slowly. TYPE 2: THE HELPER-can be people pleasing so they do well to have a coach pushing them. They tend to take care of others before themselves so need to be held accountable. Type Two's motivation to get healthy is to support others. Type Twos tend to show their love in eating and exercising by cooking for others or doing manual labor chores, like helping with a move. If a coach tells them what they need to do to get healthy, they are better at adhering to their advice rather than trying it out on their own. How Twos Succeed: Type Twos can encourage others to eat well by preparing delicious, healthy foods that everyone will enjoy. They are a joy to train or counsel because they take advice to heart and their motivations are others-centered. Strengthen Through Stress: In times of stress, Type Twos disintegrate towards becoming aggressive and domineering. Twos can blow off steam with exercise that is challenging to them, like running farther or lifting heavier weight. Instead of dominating food by putting it into their mouth, they could redeem this need for control by engaging in an extended meal prep. TYPE 3: THE PERFORMER-The achiever can be workaholics, competitive and image focused. At their best they can push themselves and others to finding their highest potential. Type Threes are the go-getters of diet and exercise. They set goals and achieve them. Type Threes are focused on checking off lists, crushing personal records, and are motivated by healthy competition. When I look at setting fitness goals, I prefer to choose a program rather than an indefinite type of general workout. I get motivated by the sense of completion and accomplishment. If a program has a calendar, or to-do list that I can check off as I progress, even better! How Threes Succeed: When Threes are challenged, they rise to the occasion. Threes are disciplined and are not easily distracted. Since Threes thrive on success, they can inspire others by achieving what others think cannot be done. Strengthen Through Stress: In stress, threes disintegrate into the unhealthy side and will detach from others. Threes can redeem their tendency to withdraw in stress by taking some time to discover what their personal needs are and take care of themselves in a private setting. TYPE 4: THE INDIVIDUALIST Type Fours are the creative eaters and exercisers. If they can express themselves in some unique way, fitness and cooking is more fun and sustainable. They will sometimes use their broad tastes as a way to express their uniqueness. They tend to make decisions based on unique experiences. It doesn't matter how healthy they are trying to be, if they have something unique or interesting on the menu, they'll have to try it. How Fours Succeed: Type Fours think outside the box, and expand our perspectives of what food and fitness can be. They use their creativity to make typical healthy food taste amazing, or present it in a way that makes others get excited about eating well. Fours make games out of fitness and move their bodies in ways that encourage others. They also tend to have unrealistic expectations Strengthen Through Stress: In stress, Fours become clingy and over-involved. Individualist Fours can lean into this tendency by finding someone to help instead of seeking others out for validation. TYPE 5: THE OBSERVER Fives are the thinkers of diet and exercise. They observe human motor patterns and diet correlations, share what they've found out with others, and experiment with personal theories. How Fives Succeed: Since Fives are systematic and analytical, they are gifted at creating solid workout routines and meal plans. Fives are good listeners of others and sensitive, can easily recognize problem areas and will think hard about how to solve them. Sometimes this means walking for miles until they reach an answer in their minds. Since Fives are hoarders of energy resources and often feel tired, thinking on an empty stomach often leads me to gorge on high-carb or sugar-laden foods. " Strengthen Through Stress: In stress, Fives become hyperactive and scattered, which leads to gluttony. Fives eat to comfort themselves from mental work and will delay exercising by overthinking it. Fives redeem this tendency by going on a walk or doing something adventurous out in the open. This kind of movement gives their hyperactivity a place to vent and rhythmic motion pulls their scattered mind together. TYPE 6: THE LOYALIST The devoted Six is a creature of habit when it comes to diet and exercise. Type Sixes like to stick with what they know, enjoy connecting with others in their healthy journey, and like having someone or some program leading them along the way. They are fine eating the same thing over and over. But then I also get overwhelmed if majorly restricted and end up binging or falling off the wagon. When at restaurants I always order same thing. As far as fitness goes, they love group exercise. They hate going into a gym alone How Sixes Succeed: Sixes do not get bored easily and can eat leftovers for days or do the same routine every week without fail. This makes it easy for them to stay on track, as long as they have a well-balanced plan. How Sixes Strengthen Through Stress: In stress sixes tend to become arrogant and competitive. Sixes can redeem this tendency by joining with others and competing not against other people but against an impersonal measurement, like signing up for a contest to get healthy for a set event. It helps for the Six to have a coach they know and trust to guide them when in stress. TYPE 7: THE ENTHUSIAST Type Sevens are the fun-loving early adopters of diet and exercise. They want to try all the food, are full of energy, and are always up for a new adventure in fitness. How Sevens Succeed: Sevens are not in danger of movement or nutritional deficiency. Sevens don't need to be told to exercise. They have to move to move out all the pent-up energy within them! Since Sevens want to try one of everything, their diet is typically full of a variety of nutrients. Food can be a way to escape from feelings by eating them. Plan a Refeed for them How Sevens Strengthen Through Stress: Sevens can redeem their stress-induced tendency towards perfectionism and criticism by adding structure to their eating and exercising. Sevens can adopt a habit of meditating on one question each morning like, "What is my one purpose for today?" while holding a challenging pose for an extended period. It needs to be something they can achieve to avoid self-judgement, and done on a regular basis to demonstrate gradual progress over perfection. TYPE 8: THE CHALLENGER Eights are passionate about whatever they are eating and thrive on opposition in fitness, whether the challenger is someone else, an impersonal target, or even a version of themselves they want to see changed. They like challenges, but don't have to compete against someone else. How Eights Succeed With Their Health: Eights succeed in their health journey when they are educated about methods of diet and exercise that benefit them in the long-run. An Eight will do research, equip themselves with proper workout gear and healthy food, and defeat their enemy, at least for a time. How Eights Strengthen Through Stress: In stress, Eights can do well to let go of their usual passions for feeling like "this is the only way" and exercise just for fun or eat a previously shunned health food in a new way. TYPE 9: THE PEACEMAKER Type Nines are experts at discerning what they need and choosing what will bring their mind, body, and spirit into harmony. They can tune into what their body needs is when they eat the best. And sometimes the best doesn’t mean the 'healthiest' option. They would much prefer to enjoy ice cream with a loved one or do what’s best for them in that moment. How Nines Succeed With Their Health: Since Nines are sensitive to what is out of sync in their body (like stress that needs venting), they don't have a need to stick with a particular exercise program. Nines feel free to change course according to their needs. They love exercise that makes them feel good. They are not wired to be competitive, and they give themselves a lot of grace. It’s more about how they feel than how than how they perform. How Nines Strengthen Through Stress: Instead of finding comfort in food or exercise, Nines can redeem this tendency by having a go-to "stress" practice of deep breathing, yoga, or some other mind-body movement that can help re-establish the peace. Book credit "The Road Back to You" by Ian Cron and Suzanne Stabile Find us on Instagram @preplifepodcast and @glamgirlbikini Apply for the team here: https://glamgirlbikini.com/glam-girl-bikini-application/
Has quarantine got you in a slump? if so listen in while Bikini coaches @chrisnicole_ifbbpro and @amyehinger give tips on how to transition out of a slump cycle. If you have fallen out of exercise or diet, due to quarantine disruption or from stressful things going on in life, it’s hard to get started again. If this you let’s go through ways to break out of that slump: 1. One Goal. Sometimes being in a slump, is often because we have too much going on or too much stress in life. We are trying to do too much. It saps our energy and motivation. It’s probably the most common mistake that people make: they try to take on too much, try to accomplish too many goals at once. You cannot maintain energy and focus (the two most important things in accomplishing a goal) if you are trying to do two or more goals at once. It’s not possible. You have to choose one goal, for now, and focus on it completely. This can be hard but you can always do your other goals when you’ve accomplished your One Goal. 2. Find inspiration. Inspiration, comes from various sources. For some it’s following others who have achieved what you want to achieve, or who are currently doing it. Watching YouTube videos, listening to podcasts or following successful people on Social Media 3. Get excited. This sounds obvious, but most people don’t think about it much: if you want to break out of a slump, get yourself excited about a goal. But how can you do that when you don’t feel motivated? Well, it starts with inspiration from others (see above), but you have to take that excitement and build on it. talk about it, read about it as possible, and visualizing what it would be like to be successful (seeing the benefits of the goal in my head), I get excited about a goal. 4. Build anticipation. This will sound hard, and many people will skip this tip. But it really works Many of us will get excited and want to start today. That’s a mistake. Set a date in the future — a week or two, or even a month — and make that your Start Date. Mark it on the calendar. Get excited about that date. Make it the most important date in your life. In the meantime, start writing out a plan. . 5. Post your goal. Print out your goal in big words. Make your goal just a few words long and post it up on your wall or refrigerator. Post it at home and work. Put it on your computer desktop. You want to have big reminders about your goal, to keep your focus and keep your excitement going. A picture of your goal (like a vision board etc) 6. Commit publicly. None of us likes to look bad in front of others. We will go the extra mile to do something we’ve said publicly. hold yourself accountable — don’t just commit once, but commit to giving progress updates to everyone every week or so. 7. Think about it daily. If you think about your goal every day, it is much more likely to become true. 8. Get support. It’s hard to accomplish something alone. Find your support network, either in the real world or online, or both. 9. Realize that there’s an ebb and flow. Motivation is not a constant thing that is always there for you. It comes and goes, and comes and goes again, like the tide. But realize that while it may go away, it doesn’t do so permanently. It will come back. 10. Stick with it. Whatever you do, don’t give up. Even if you aren’t feeling any motivation today, or this week, don’t give up. Again, that motivation will come back. Think of your goal as a long journey, and your slump is just a little bump in the road. You can’t give up with every little bump. Stay with it for the long term, ride out the ebbs and surf on the flows, and you’ll get there. 11. Start small. Really small. If you are having a hard time getting started, it may be because you’re thinking too big. If you want to exercise, for example, you may be thinking that you have to do these intense workouts 5 days a week. No — instead, do small, tiny, baby steps. 12. Build on small successes. Again, if you start small for a week, you’re going to be successful. You can’t fail if you start with something ridiculously easy. 13. Read about it daily, especially when you’re not feeling motivated. 14. Call for help when your motivation ebbs. Join an online forum. Get a partner to join you. Ask them for advice. Ask them to help you overcome your slump. It works. 15. Think about the benefits, not the difficulties. One common problem is that we think about how hard something is. Exercise sounds so hard! Just thinking about it makes you tired. But instead of thinking about how hard something is, think about what you will get out of it. The benefits of something will help energize you. 16. Squash negative thoughts; replace them with positive ones. Along those lines, it’s important to start monitoring your thoughts. Recognize negative self-talk, which is really what’s causing your slump.
You can find us on Instagram @preplifepodcast or @glamgirlbikini You can apply for the team by clicking the application link: https://glamgirlbikini.com/glam-girl-bikini-application/
Have you ever wondered if there is a difference in taking BCAA vs EAAs for enhancing your contest prep? Online Bikini Coaches @chrisnicole_ifbbpro and @amyehinger share with listeners their thoughts on Branch Chain Amino Acids and on Essential Amino Acids. Included in this talk are discussions about how to utilize amino acid supplements and how they can be most effective. To order your BCAAs and EAAs click the links: https://1stphorm.com/products/bcaa/?a_aid=glamgirlbikini https://1stphorm.com/products/essential-amino-acids/?a_aid=glamgirlbikini
EAAs are designed to provide your body with the 9 amino acids that the body can not create on its own, but are required in the building of new muscle. Paired with BCAAs you can increase muscle protein synthesis, increase muscle growth and decrease muscle fatigue. These supplements can also prevent you from slipping into a catabolic state (muscle breakdown) during periods of fasting, cardio or intense exercise training.
You can find us on InstaGram @preplifepodcast and @glamgirlbikini You can apply for the team by clicking the link: https://glamgirlbikini.com/glam-girl-bikini-application/
IFBB Bikini Pro Daraja Hill @darajahillfit shares her journey from NPC Bikini amateur to IFBB Professional in this interview with @amyehinger In this interview we hear about her pro career that started by winning the overall at NPC North Americans in 2019; and how she went onto win her pro debut and qualify for the Olympia. By the end of 2019 she describes what it was like to be crowned a 2x pro champion and received her invite to the Arnold International. Other topics include her transition from athletic trainer to full time posing coach. Additionally, she shares how she has been adapting to quarantine life and how her nutrition and training have stayed on track. Most importantly she shares what it truly takes to be a pro through development of the mindset and everyday practices. You can email her about posing at empoweredtopose@gmail.com or find her business at www.empoweredtopose.com
You can find us on Instagram @preplifepodcast or @glamgirlbikini You can apply for the team at: https://glamgirlbikini.com/glam-girl-bikini-application/
While living the "Prep Life" how much different does a bikini competitor's day to day look during the dieting phase vs the improvement season? Bikini pro @chrisnicole_ifbbpro share's her differences in training, nutrition, supplementation, cardio, sleep regimen, caffeine intake, posing and more. Bikini coach @amyehinger helps explain strategies for combating estrogen dominance, maintaining healthy liver function, addressing muscle repair, and improving digestion. You can find us on Instagram @preplifepodcast and @glamgirlbikini To apply for the team click on the link: https://glamgirlbikini.com/glam-girl-bikini-application/
For links to purchase the supplements we discussed:
- DB Goddess https://1stphorm.com/products/1-db-goddess/?a_aid=glamgirlbikini&a_aid=glamgirlbikini Core-21 https://1stphorm.com/products/core-21/?a_aid=glamgirlbikini&a_aid=glamgirlbikini
- EAAs https://1stphorm.com/products/essential-amino-acids/?a_aid=glamgirlbikini
- Glutamine https://1stphorm.com/products/glutamine/?a_aid=glamgirlbikini
- Micro Factor Pack is a combination of multivitamin, antioxidants, EFA, CoQ10, Fruits and Veggies, and probiotic. https://1stphorm.com/products/micro-factor/?a_aid=glamgirlbikini
- Liver Detox https://1stphorm.com/products/liver-detox/?a_aid=glamgirlbikini
- Digestive Enzymes https://1stphorm.com/products/digestive-enzymes/?a_aid=glamgirlbikini
- GI Advantage https://1stphorm.com/products/gi-advantage/?a_aid=glamgirlbikini
- Harmony https://1stphorm.com/products/harmony/?a_aid=glamgirlbikini
- Night T https://1stphorm.com/products/night-t/?a_aid=glamgirlbikini
- Liposomal Vitamin C https://1stphorm.com/products/vitamin-c/?a_aid=glamgirlbikini
In this episode bikini coach @amyehinger interviews physique and life style coach @jamylynn68 Topics included in this interview are: Jamy's figure and bikini journey over the last 4 years, differences in training styles, nutrition plans and post show experiences throughout the years. She is a Certified Nutritionist through Precision Nutrition and is a Top 5 National Level Bikini Competitor in Masters Bikini 50+. She's a mom, wife, and career woman that shares how she is able to live the "Prep Life" and balance it all in a sustainable way. Get ready to be inspired by this incredible lady as you listen to her journey! You can find us on Instagram @preplifepodcast and @glamgirlbikini You can apply for coaching by filling out the applications link: https://glamgirlbikini.com/glam-girl-bikini-application/
Have you found yourself emotionally eating during this time of quarantine? If so you are not alone. Bikini Coaches @chrisnicole_ifbbpro and @amyehinger discuss ways to better cope with stress during this time of duress. Here are just a few of the many topics they discuss during this episode: 5 Tips for Curbing Emotional Eating If you find yourself stress eating now or in the coming months in response to the COVID-19 pandemic, here are five tips to help you. 1. Become more aware of your feelings, and let yourself feel them away from food. Take time each day to reflect on how you feel and whether it is leading you to crave food in an undesirable way. Ask yourself questions like: How are you feeling? When do you feel most stressed? What is most worrisome to you about your life today? How are your feelings affecting you and your experience of life right now? 2. Recognize your triggers for emotionally-based eating. Become clear about when you will be most likely to want to eat more or less. Triggers can also be internal, like thinking about how hard it is to work from home or fighting with your partner and ruminating about your financial situation in the wake of economic struggles. Ask yourself questions like: When are you more likely to stress-eat? What circumstances make it hardest for you to control your unwanted eating behaviors? What kinds of food do you crave, and when? 3. Make conscious choices about your eating, avoiding triggers when possible. Choose deliberately what you will eat and when. Challenge yourself to cope with those negative emotions that you may be experiencing away from food. Ask yourself questions like: Will I feel better after eating this? Is this something I am going to regret eating, or do I actively choose to eat this? What do I need to change about my life today to help myself not experience unwanted emotional eating episodes? 4. Get social support while avoiding exposure to triggering material. Most of us are quite isolated from our typical routines, communities, and social networks right now. Yet humans are highly social beings, and social connectedness is a core way we cope with stress and hardship. We need to stay in touch with friends, family, and the broader community. That said, watching the news is triggering for many people experiencing a crisis. So, you may need to limit exposure to the news. Ask yourself questions like: Who can I call today that will help me stay emotionally grounded? How can I help others in my life get through this? What can I do to feel more connected to my community even if I can’t interact with them in person right now? 5. Start fresh, each moment of each day. If you had a rough moment or day and did not like the way you felt or ate, start again. You can always start eating differently at this exact moment.Beating yourself up about past eating is not going to be helpful. Instead, encourage yourself to start fresh right now—without judgmental criticisms or self-deprecating sentiment—and reestablish a pattern of eating that both acknowledges the difficult emotions you may be feeling as well as encourages deliberate eating behavior that feels healthy and positive. You can find us on Instagram @preplifepodcast or @glamgirlbikini You can apply for the team by clicking the link: https://glamgirlbikini.com/glam-girl-bikini-application/
Are you finding that it's hard to stick to your bikini goals during quarantine? If so we are here to help! In this episode we share tips and tricks that will help redirect your thoughts and habits toward actions that are positive and that encourage self love. We have come up with these practices to ensure that you are focusing on things you can control to help with your mindset during these crazy and unusual times of social distancing. Here are some tips from Bikini coaches @chrisnicole_ifbbpro and @amyehinger to improve your life and get you to your physique goals faster:
- Participate in a physical activity you enjoy for 20 mins
- Referee your self-talk and train your thinking. Switch off destructive or debilitating thoughts by replacing that time with reading a self-help book, watching a motivational YouTube video or listening to a positive podcast.
- Make a gratitude list for the day. Start recording these daily thoughts in a journal.
- Take an isolation walk in nature for 10-15 minutes.
- 30 mins of restorative yoga.
- Celebrate your victories by focusing on your "wins" for the day.
- Replace alcohol and refined sugary foods by creating a macro hack
- Meditate
- Foam roll for 5-10 mins
- Prepare your meals at least one day in advance.
You can find us on InstaGram @preplifepodcast and @glamgirlbikini You can apply for the team by clicking the link: https://glamgirlbikini.com/glam-girl-bikini-application/
Beatriz Biscaia is the youngest bikini pro, she a 2 time IFBB pro champion, an Olympian and most recently an Arnold Bikini International competitor. In this episode bikini coach @amyehinger interviews this amazing and inspiring bikini pro. Topics discussed are how Beatriz is adapting her training, goals and nutrition during this time of quarantine for Covid-19. Additionally she shares feedback from the judges and how her training style is unique. Other important topics include building a pro mentality and how to overcome obstacles. If you are needing motivation for your upcoming bikini prep then this is an episode you don't want to miss! You can find us on Instagram @preplifepodcast or @glamgirlbikini You can apply for the team by clicking on the link: https://glamgirlbikini.com/glam-girl-bikini-application/ You can find Beatriz @biscaiapro and you can check out her ebook at: https://sellfy.com/p/6j0rt3/
Why do we compete in physique sports? Why do we coach bikini competitors? These are questions that we answer in this episode. Be sure to tune in as bikini coaches @chrisnicole_ifbbpro and @amyehinger give reasons as to why it's important to constantly evolve in the sport of bodybuilding and why our processes in competing and coaching are ever changing. Along with the evolution of the sport we include lessons that we have learned along the way. We feel it's important that we pay it forward and impact the lives of other bikini athletes in a healthy way; and during this episode we discuss how we continue to make strides in improving ourselves and the sport.
You can find us on InstaGram @preplifepodcast and @glamgirlbikini You can apply for the team by clicking the link: https://glamgirlbikini.com/glam-girl-bikini-application/
Bikini coach @amyehinger interviews newly crowned IFBB Pro Nam. She was runner up in this year's 2020 Arnold Amateur Classic Pro Qualifier earning her pro status. She is a Thailand native living in Seattle with her husband Paul. She gives her view on what it was like to be there with the expo being cancelled at the Arnold International due to Covid-19. Her husband shares the perspective of what it's to be a husband of a bikini athlete and how they have adapted to married life in harmony with "prep life". Other topics include: tips on posing practice, mental toughness, macros vs meal plans, LISS cardio vs HIIT, and so much more. This is an episode you don't want to miss if you are wanting motivation to become the next IFBB Bikini Pro.
Click the link to apply for the team:https://glamgirlbikini.com/glam-girl-bikini-application/
You can find us on InstaGram @preplifepodcast @glamgirlbikini
You can find Nam @blackwidow_2525 and find her suit designer @mcbodywear
Are you feeling overwhelmed with the current situation? It's easy to give into stress in times like these and ruin all the hard work you have put into your bikini prep. In this episode bikini coaches @amyehinger and @chrisnicole_ifbbpro give tips on how to overcome obstacles and on how to better manage anxiety. We can all acknowledge that there are going to be a lot of things going on that are outside of our control all of the time. However, it's so important that we can focus on what we can control.What you can control is... * Your reaction to stress * How you start your day * What you eat * How you move * How you’ll spend your time
When you start focusing on how to lower the stress then you will stand a better chance at getting experiencing good mental and physical health. You will find that you are more creative, more productive, and are able to find new opportunities to grow each day.Here are some ways to combat anxiety:
When the adrenal glands and brain are misfiring it can make you feel like you're in a tailspin. Employing these lifestyle therapies like the routine below can help ease anxiety, along with incorporating nutrients for adrenal health. * Reduce stress by deep breathing, meditation, yoga, journaling, exercise, and other activities.
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Consider B5, found in Adrenal Restore or whole food option-shiitake mushrooms and vitamin C, also found in Adrenal Restore or whole food option-red bell peppers, can provide your adrenal glands with what they need to function.
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Eating regular meals can help support adrenal health as well. Avoid skipping meals, especially if you find yourself feeling “hangry.”
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Consider 1st Form Harmony with KSM 66 Ashwagandha to help bring the “chill” into your evenings.
- Leverage adaptogenic herbs like Rhodiola, Licorice root extract, Eleuthero root found in Adrenal Restore This is a great blend to support your body through stressful times. These herbs help you modulate the stress hormones your adrenal glands are pumping out.
Click the link to order Adrenal Restore for adrenal health: https://1stphorm.com/products/adrenal-restore/?a_aid=glamgirlbikini&a_aid=glamgirlbikini&a_bid=4b7ce806&chan=AE
Click the link to apply for the team:https://glamgirlbikini.com/glam-girl-bikini-application/ Find us on Instagram @preplifepodcast or @glamgirlbikini
This episode bikini coach @amyehinger interviews Rebecca McConville and dives deep into topics surrounding the struggles bikini competitors may go through when it comes to dealing food relationships. Other topics discussed are types of eating disorders, navigating the post show blues and reverse dieting. Rebecca is a sports nutrition and performance expert and she goes over strategies and tools to help competitors master the competition world and their relationship with food. She is a MS registered dietitian, Board Certified Sports Specialist (CSSD) and Certified Eating Disorder Registered Dietitian ( CEDRD). She is the author of Finding Your Sweet Spot and the co-host of Phit for a Queen: The female athlete podcast. Her website is https://beccamcconville.com/ You can find her on Instagram @rebeccaeddietitian
You can find us @preplifepodcast @glamgirlbikini You can apply for the team at: https://glamgirlbikini.com/glam-girl-bikini-application/
Bikini coaches @chrisnicole_ifbbpro and @amyehinger recap the Arnold Classic Sports Festival Ms. Bikini International, Bikini Amateur and Wellness Amateur. Discussions included in this episode are: suit selection, posing critiques and the highlights of the top 10 IFBB Bikni Pros. If you are wondering what the latest trends are in the NPC Bikini division and Bikini IFBB Pro League, then this is the episode to tune into. You can find us on InstaGram @preplifepodcast and @glamgirlbikini Apply for the team by clicking the application link: https://glamgirlbikini.com/glam-girl-bikini-application/