The Women's Fittest Podcast: Recent Episodes

Debra Jean Terpstra

The Women’s Fittest podcast host, Debra Jean Terpstra, is a 45-year-old, lifetime drug-free women's physique bodybuilder, coach, business owner, and single mom, delivering a balance of scientific and anecdotal health and fitness info uniquely purposed for women. Critical thinkers will find practical application on nutrition, exercise, hormones, mental health, and more, delivered in easy to understand vernacular from a variety of evidence-based and experienced foundations. Debra's passion for bodybuilding and the human condition is apparent in her personal interviews that showcase the athlete (her guests) in a raw and genuine way. These women are the heart and soul of bodybuilding and fitness, and these are their real-life experiences. THE FIT MOMS episodes with co-hosts Abbie Overbeek and IFBB pro Katie Beck are both light and dark, just like parenting life. Unapologetically covering a variety of topics as Patriot Christian moms in a god-forsaken world, nothing is off-limits when Debra, Abbie, and Katie chat, and the sarcasm is dripping. CHICK CHAT with IFBB Pro Brooke Walker, IFBB Pro Kira Neuman, IFBB Pro Melissa Brodsky is fun group banter with a window into the everyday lifestyle of competitive and retired competitive women's bodybuilders. The TRAIN LIKE A GIRL group delves deep into the topics of training and diet—two of the most important variables for achieving physique goals—helping you advance your physique, whatever your level of expertise. So, whether you’re an advanced athlete, or just getting started, young or old, male or female, a mom, a wife, a girlfriend, or whatever, there's a place for you here to learn and laugh. We are all here to educate you, encourage you, and entertain you, helping you to discover your fittest self, while connecting with women who are doing the same. The Women’s Fittest is your one stop shop for bodybuilding info. Healthy looks different on everybody.

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #182 Healing Years of Eating Disorders.

It’s been a minute since I’ve recorded a podcast but I’m happy to say I’m back and more focused than ever on helping y’all get healthy and fit.

In this episode I recap the last few years of final healing with my food relationship and body image issues. I know this topic is relatable to many of you. I hope these steps help you too!

Much love,
Debra

Support the show by subscribing!! https://www.buzzsprout.com/711555/support

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Sign up for my newsletter: http://eepurl.com/b6uPd5

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

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Coaching inquiries email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #181 Boundaries

In this episode I share how healthy boundaries are necessary and very beneficial for your fitness goals. Especially if you’re just beginning, knowing where to insert a boundary versus following hard to stick to ultimatums could be the difference between adherence and quitting. 🫶 Much love!
Debra

Support the show by subscribing!! https://www.buzzsprout.com/711555/support

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Sign up for my newsletter: http://eepurl.com/b6uPd5

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Coaching inquiries email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

The LYLAS Podcast
If you know what LYLAS stands for, then this podcast is for you! Two besties since...
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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #180 Roman Empire.

After a much needed break from social media in all forms I’m back on here sharing a trend I’ve seen quite a bit over the past several months on it about the Roman Empire.

Apparently men think about the Roman Empire quite regularly, so, the question is, what is women’s “Roman Empire”. Many videos hit my feed with women talking about body image and I wanted to address this from both a personal and professional angle.

I hope this episode edifies you and inspires you to challenge “what you were told” to believe about yourself. You are valuable beyond your “package”, but also, you can change both your physique and your mindset.

Remember, your physique is constantly evolving weather you put effort towards it or not, and that alone is proof you can change.

Love you!!

Support the show by subscribing!! https://www.buzzsprout.com/711555/support

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Sign up for my newsletter: http://eepurl.com/b6uPd5

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Coaching inquiries email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

The LYLAS Podcast
If you know what LYLAS stands for, then this podcast is for you! Two besties since...
Listen on: Apple Podcasts Spotify

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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #179 with IFBB Women’s Physique Pro Janessa Roy.

Janessa and I became instagram friends after several voice message exchanges while she was contest prepping and faithfully listening to the podcast while getting her steps in through outdoor walks (cardio). After learning she was barely a year post partum, I asked her to be a guest on the show.

Truthfully she gives a very interesting and detailed perspective on competing so soon after having a baby. This is a controversial topic, and though I still believe Janessas situation isn’t the norm and I wouldn’t usually recommend one steps on stage so soon after giving birth, I understand her reasoning.

I hope you enjoy the details in her story and how thoughtfully she executed this prep with balance—a word rarely accepted in the bodybuilding/contest prep space, and discernment. I hope you glean perspective, and education, while leaving judgement at the door. Janessa is inspiring, smart, and passionate about her family and this sport. Enjoy this convo!

Support the show by subscribing!! https://www.buzzsprout.com/711555/support

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Sign up for my newsletter: http://eepurl.com/b6uPd5

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Coaching inquiries email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

The LYLAS Podcast
If you know what LYLAS stands for, then this podcast is for you! Two besties since...
Listen on: Apple Podcasts Spotify

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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #178 mythbusting gut health with Sarah Ford Bishop!

We covered a lot of your questions and concerns with this episode! I’m super grateful to Sarah for the experience she’s gained and knowledge she’s invested into this topic of gut health. So much of our health is connected to our digestive system.

Topics Covered:

What is a healthy gut

Cleanses or detox

Basics for a healthy gut

How soon after eating can you exercise

What alcohol does to the gut

Supplements to promote gut health

The Squatty Potty …and more

Support the show by subscribing!! https://www.buzzsprout.com/711555/support

Subscribe to The Women’s Fittest podcast as new episodes drop early in the week, and sometimes again later in the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Contact Sarah: https://linktr.ee/sarahford?fbclid=PAAabCKmASIT1Bx88lI06T3BQstfliuefhHFhoPdRa488dwbBAfwx29CmHkUg_aem_AePIknV8isWgkIXazw3U62IbJoj6FGF7KbktB8w7WoxqXArAoRLxvp0HrUbSjfxCL9c

Contact Debra’s: https://linktr.ee/Buffcake22

Questions, comments, concerns, or coaching email Debra: buffcake22@gmail.com

The LYLAS Podcast
If you know what LYLAS stands for, then this podcast is for you! Two besties since...
Listen on: Apple Podcasts Spotify

Support the show

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #177

Happy New Year 2024! Thank you so much for your continued support of the podcast! I’m excited to spend another year with y’all. In this episode I reflect over the past year and talk about some of my goals for 2024. I know I’m not alone when I say it’s been a weird fog since 2020 and the break is over. Time to act! And to quote one of my athletes” I see nothing wrong with not settling for anything less than what is good for me and brings me joy.” I love that!
Hope you glean something worthwhile and applicable from this episode and as always thank you for your encouragement throughout my evolution in this health, fitness, and bodybuilding space. 🫶 Much love!
Debra

Support the show by subscribing!! https://www.buzzsprout.com/711555/support

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Sign up for my newsletter: http://eepurl.com/b6uPd5

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Coaching inquiries email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

The LYLAS Podcast
If you know what LYLAS stands for, then this podcast is for you! Two besties since...
Listen on: Apple Podcasts Spotify

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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #176 interview with Leana Kaplan! If you don’t know her or follow her, do it now, you won’t regret it! And after this you’ll feel like her bestie!!

Although Leana isn’t a pro, yet, she’s made big waves in the industry in just a few years and is a riot to follow on social media. Her gorgeous pictures and extremely muscular physique perfectly encompass a wild and enthusiastic personality. She’s like a muscle mermaid (that hair) with a heart of gold. My face hurt from smiling so hard! This was such a fun chat! Thank you Leana for sharing your journey!

Mentions:
@leeahnuh.k

Support the show by subscribing!! https://www.buzzsprout.com/711555/support

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Coaching inquiries email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

The LYLAS Podcast
If you know what LYLAS stands for, then this podcast is for you! Two besties since...
Listen on: Apple Podcasts Spotify

Support the show

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #175 with Sarah Ford Bishop! This month we are trading in Mythbusting for some honest pre-holiday reflection.

In the first part of this episode Sarah and I discuss how far we’ve both come in our respective eating disorder journeys as marked poignantly by the upcoming 2023 holiday. In doing so we share some of our best strategies for recovery from misusing food. We then share some of our best tips for savoring the holidays while reaching your respective health and fitness goals in aspects both mental and physical.

Our hope for every listener struggling with any type of disordered eating is that there is hope through practice of exposure, therapy, and reflection. Events like the holidays can be an unintentional and wonderful marker of measuring progress as you work through seasons. We encourage you to keep working, it’s worth it. You are worth the effort and healing can happen. We are both evidence of that. Happy holidays everyone!

Support the show by subscribing!! https://www.buzzsprout.com/711555/support

Subscribe to The Women’s Fittest podcast as new episodes drop early in the week, and sometimes again later in the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Contact Sarah: https://linktr.ee/sarahford?utm_source=linktree_profile_share&ltsid=7e34a653-41e2-471c-ab79-8f54e3b9a18d

Contact Debra’s: https://linktr.ee/Buffcake22

Questions, comments, concerns, or coaching email Debra: buffcake22@gmail.com

The LYLAS Podcast
If you know what LYLAS stands for, then this podcast is for you! Two besties since...
Listen on: Apple Podcasts Spotify

Support the show

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #174 with Autumn Cleveland IFBB Pro! Autumn is becoming more and more renown in this space as an elite coach and posing educator so this episode is a detailed discussion on coaching.

Topics Covered:

How to choose your prep coach
What your prep coach cannot do
Are you ready to be a prep coach

In this episode (recorded way back in September) we discuss Autumns blog articles on coaching, her 2 shows and done Olympia qualification, plus lots of fun chit chat! Whether you’re looking for a coach, you are coach in the industry, or you’re even considering either, this episode is for you. Thank you Autumn you always articulate yourself beautifully and you are such a vibe!

@autumnatikk

Autumns articles:

https://www.autumncleveland.com/how-to-choose-your-competition-prep-coach

https://www.autumncleveland.com/are-you-really-ready-to-be-a-prep-coach

https://www.autumncleveland.com/what-your-prep-coach-cannot-do

Support the show by subscribing!! https://www.buzzsprout.com/711555/support

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Sign up for my newsletter: http://eepurl.com/b6uPd5

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Coaching inquiries email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

The LYLAS Podcast
If you know what LYLAS stands for, then this podcast is for you! Two besties since...
Listen on: Apple Podcasts Spotify

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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #173 Healing unhealthy food relationships.

In this episode I share some tips for recovering from emotional eating. This has been a very focused journey since 2020 for myself and it’s wild to think about how far I’ve come. Most of the women I’ve encountered who are looking to change their physique are being held back by their unhealthy food relationship.

I’ll continue to talk on this topic as I know many of you listeners struggle navigating this journey from a variety of capacities and avenues.

Cozy Earth: code buffcake40

Gym Glam Apparel: code buffcake10

Support the show by subscribing!! https://www.buzzsprout.com/711555/support

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Sign up for my newsletter: http://eepurl.com/b6uPd5

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Coaching inquiries email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

The LYLAS Podcast
If you know what LYLAS stands for, then this podcast is for you! Two besties since...
Listen on: Apple Podcasts Spotify

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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #172 interview with IFBB Fitness Pro Michelle Mensah! @shellyfit_ifbbpro

Recorded way back in early September, I’ve been sitting on this one, and I cannot wait to share it with y’all. Michelle (Shelly) Mensah caught my eye last year when she graced the Olympia stage in the fitness category. He physique is phenomenal with exquisite stage presence. She’s absolutely eye catching everything just flows with her physique! And her fitness performances are out of this world. But even more so Shelly is an experienced coach, a gracious mom, and a genuinely lovely person. This chat was a delight and it was refreshing to connect with a star that is so down to earth. Thank you Shelly for your time, your knowledge, and your candor. Lots of thought provoking information and motivation in this episode, I hope y’all enjoy!

Support the show by subscribing!! https://www.buzzsprout.com/711555/support

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Sign up for my newsletter: http://eepurl.com/b6uPd5

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Coaching inquiries email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

The LYLAS Podcast
If you know what LYLAS stands for, then this podcast is for you! Two besties since...
Listen on: Apple Podcasts Spotify

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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #171 Olympia 2023 Recap of all the women’s divisions, with Sarah Ford Bishop!

Women’s bodybuilding @mzprettymuscle
Wellness @franciellemattos
Women’s physique @iamsarahfit
Fitness @oksanagrishina
Figure @vytamin_c
Bikini @jenniferdorie_ifbbpro

Support the show by subscribing!! https://www.buzzsprout.com/711555/support

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Sign up for my newsletter: http://eepurl.com/b6uPd5

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Coaching inquiries email Debra: buffcake22@gmail.com

Contact Sarah: https://linktr.ee/sarahford?utm_source=linktree_profile_share&ltsid=7e34a653-41e2-471c-ab79-8f54e3b9a18d

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

The LYLAS Podcast
If you know what LYLAS stands for, then this podcast is for you! Two besties since...
Listen on: Apple Podcasts Spotify

Support the show

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode 170 Olympia 2023 Preview of all the women’s divisions. Sarah Ford Bishop joins me for this one and we’ll be back to do a recap after this weekend!

Here’s a complete written list of all the qualified olympians in every division: https://fitnessvolt.com/2023-mr-olympia-qualified-athletes/

Women’s bodybuilding
Wellness
Women’s physique
Fitness
Figure
Bikini

Support the show by subscribing!! https://www.buzzsprout.com/711555/support

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Sign up for my newsletter: http://eepurl.com/b6uPd5

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Coaching inquiries email Debra: buffcake22@gmail.com

Contact Sarah: https://linktr.ee/sarahford?utm_source=linktree_profile_share&ltsid=7e34a653-41e2-471c-ab79-8f54e3b9a18d

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

The LYLAS Podcast
If you know what LYLAS stands for, then this podcast is for you! Two besties since...
Listen on: Apple Podcasts Spotify

Support the show

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #169 Untracked meals: How, Why, & When?

In this episode I speak at length in reply to a clients concern of how to incorporate untracked meals in congruence with her personal specific goals. My intent with this pod is to define untracked/refeed/cheat meals and help the listeners evaluate and problem solve from their perspective according to their food relationship and with a variety of intended goals in mind .

I cover this topic of refeed/cheat meals from multiple angles reiterating that it comes down to what your personal health, physique, and mental goals are. Content and context of said meals matter too. More recent scientific literature provides guidance to help us decide optimal time/place. As a coach I help my clients to find harmony according to priorities and capability. Ultimately, I want any woman to feel comfortable with her decisions but also feel confident in her choices moving her forward with her respective prioritized goal(s) in mind. No guilt or shame, but also acknowledging responsibility. Balance can usually be found. Experience and practice under the guidance of a coach is an amazing teacher.

Making mentally and physically well food choices is a practice, and one learns from experience through trial and error, and evaluation. I encourage you to carefully step outside your comfort zone of actions as you grow in knowledge. When you know better you do better. A healthy food relationship is a tool that will serve you your whole life. So, you can focus on other things, like living. Best!

Support the show by subscribing!! https://www.buzzsprout.com/711555/support

Subscribe to The Women’s Fittest podcast as new episodes drop early in the week, and sometimes again later in the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Contact Debra’s: https://linktr.ee/Buffcake22

Questions, comments, concerns, or coaching email Debra: buffcake22@gmail.com

The LYLAS Podcast
If you know what LYLAS stands for, then this podcast is for you! Two besties since...
Listen on: Apple Podcasts Spotify

Support the show

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #168 with Sarah Ford Bishop!

Sarah Ford Bishop is back and we are mythbusting once again for the month of October! In this episode we talk about the fear mongering of food on social media and what you actually need to look out for. Buzzwords like toxic, chemicals, “words you can’t pronounce”, organic, natural, and more are all the rage for shirtless, ranting, influencers in supermarkets. Is there any evidence for this concern? Is it helpful? Are you wasting time, energy, effort, and money majoring in the minors?

Sarah and I discuss all these things while hammering home a few baseline concepts to consider when actualizing your goals: context matters, and more often than not the dose makes the poison. Is the real problem the food or is labeling the food the problem? And how “should” your diet look anyway? It was a fun deep dive, simplified, hope y’all enjoy!

Topics Covered:

Defining processed foods.
Are seed oils slowly killing us?
Are red dyes toxic?
Does organic matter?
Are artificial sweeteners changing the guy micro biome and is that bad?
Is meat carcinogenic?
So what can I eat?!

Support the show by subscribing!! https://www.buzzsprout.com/711555/support

Subscribe to The Women’s Fittest podcast as new episodes drop early in the week, and sometimes again later in the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Contact Sarah: https://linktr.ee/sarahford?utm_source=linktree_profile_share&ltsid=7e34a653-41e2-471c-ab79-8f54e3b9a18d

Contact Debra’s: https://linktr.ee/Buffcake22

Questions, comments, concerns, or coaching email Debra: buffcake22@gmail.com

The LYLAS Podcast
If you know what LYLAS stands for, then this podcast is for you! Two besties since...
Listen on: Apple Podcasts Spotify

Support the show

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #167

A lot has happened in the last couple months and I’m here talking about it today. Life is hard and nothing can prepare you for big events. And it’s so difficult to balance everything proportionately. Give yourself the time you need and then start the next thing. This is a vulnerable episode. I hope you can find a portion of it relatable. Love you all!

Support the show by subscribing!! https://www.buzzsprout.com/711555/support

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22

Coaching inquiries, comments, or concerns email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

The LYLAS Podcast
If you know what LYLAS stands for, then this podcast is for you! Two besties since...
Listen on: Apple Podcasts Spotify

Support the show

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #166 Interview with IFBB bikini pro India Paulino!

This chat was incredible to say the least. India is an unreal human being and it was such a pleasure to have been a fan for so long and to be able to watch her over the last almost decade winning, stepping away to have her son, and then come back to compete just 7 months after giving birth!

Fast forward 4 years later, she’s again competing and quickly climbing back to the top, the Olympia stage, as a now proud mom! I dare say the stage is even sweeter with her biggest fans (her husband and 5 year old son) cheering her on.

India is relentless positivity, her energy is unmatched, and she shines a strength that will not be broken. Her story is iconic and her perspectives are thoughtful and joy filled. She’s an ex-cop, and bikini Olympian, who also competes in tactical competition, and is a loving wife and mother every day. India is just plain cool. You’re going to love this chat and if you’re not already a huge fan, I promise you, you will be.

Thank you India. You represent women well and I’m grateful for the opportunity to share your light. May life continue to bless you as you are a blessing to others.

Mentions:

@indiapaulino

Support the show by subscribing!! https://www.buzzsprout.com/711555/support

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Coaching inquiries, questions, or comments? Contact Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Support the show

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #165 with Sarah Ford Bishop!

Sarah Ford Bishop is back and we are mythbusting once again for the month of September! In this episode we begin by talking about how to verbalize a goal and make it specific (SMART). We then delve into 3 common myths that can prevent you from reaching your goals explaining why these aren’t the most accurate measures of progress. Lots of positive energy in this one! Thanks Sarah!

Topics covered:

Are sweat, calories burned, or soreness measures of a good workout?
Is the scale the best measure of physique progress?
Do you have to confuse your muscles to make them grow?

Support the show by subscribing!! https://www.buzzsprout.com/711555/support

Subscribe to The Women’s Fittest podcast as new episodes drop early in the week, and sometimes again later in the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Contact Sarah: https://linktr.ee/sarahford?utm_source=linktree_profile_share&ltsid=7e34a653-41e2-471c-ab79-8f54e3b9a18d

Contact Debra’s: https://linktr.ee/Buffcake22

Questions, comments, concerns, or coaching email Debra: buffcake22@gmail.com

Support the show

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #164. In this episode I answer the question “How do you stay motivated”? The answer is really in the big picture.

When you can’t do things consistently, it’s very tempting to say “why bother.” But the key is to show up when you can and try to make a plan that is feasible for you to show up for. Notice I didnt say easy because it will still take effort.

This is where the money in the bank analogy comes in and with it you will see the value in finding progress in the gray area. It’s not black and white. It’s not all or nothing. It’s something and it all adds up.

Here’s your encouragement and reminder to show up for yourself as best you can in this season of life. That’s where the motivation lies, in the action of showing up for yourself. Just do it. And know it’s worth it because your life is important and valuable and every deposit adds up in your health bank.

I am now taking on new online clients! Space is limited but if you’re comfortable training in the gym and would like a detailed plan including sample meal plan, macros, training, and supplement suggestions plus guidance, encouragement, and accountability please email Debra at buffcake22@gmail.com for more info, my assessment, and to set up a zoom call!

Support the show by subscribing!! https://www.buzzsprout.com/711555/support

Subscribe to The Women’s Fittest podcast as new episodes drop every Tuesday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Support the show

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #163 w/ Sarah Ford Bishop! We are doing our monthly mythbustjng and this episode is a little more training focused.

Topics covered:

Do you need to train 6-7 days a week to reap benefits? Training split options depending on level, goals, and time commitment.
No days off!! The importance of rest days.
Can you spot reduce fat and do waist trainers shrink your waist?
Could you benefit from the current trend of cycle syncing training?

Guest:

@sarahfordbishop

https://linktr.ee/sarahford?utm_source=linktree_profile_share

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #162 interview with IFBB Figure Pro Ashley Lakomowski!

Where do I begin? This was such a joy to dive so deep into the mind of Ashley. She has so much substance and her opinions and perspectives are refreshing and relatable. We spent the first 45 minutes just chatting and sharing back and forth a lot about the meaning and discovery behind what made her her and me me, and the “interview” doesn’t really start until after that. 🙃 Felt like coffee with a friend and I loved the connection. 🥰

In this episode, Ashley speaks openly and in depth about life, death, her husbands former heroin addiction, relationships, family, self care, being a woman in todays world, social media, bodybuilding, performance enhancing drugs, and more.

Ashley’s story is unique and amazing just like her. It could be yours, it could be mine, and yet, it’s all hers—if that makes sense. If you don’t love her already, you will after this. Thank you Ashley for your time and friendship. You’ve overcome so much. And so much that was not your fault. You are a light in this world! Keep shining bright.

Mentions:

@fittestashever

@spiritual.gainster

@my.visions

Support the show by subscribing!! https://www.buzzsprout.com/711555/support

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Coaching, questions, or comments, email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Support the show

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #161 your July Meal Plan! A very summery 2038 calories 170gP 244gC 48gF . This plan includes s’mores, corn on the cob, and more! I begin this episode talking about the power of “No” and what a positive discipline it is to empowering you and keeping you aligned with your goals. Also mentioned the new instagram “Threads” and my thoughts on that. Snd my contemplation on a question posed on Threads: What characteristic do you admire most in another human? Hmmm …

And as always to purchase a PDF of the July meal plan Venmo Debra-Terpstra $10 and email buffcake22@gmail.com to request it! Thank you for your continued support!

Support the show by subscribing!! https://www.buzzsprout.com/711555/support

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

I’m taking on new clients for late august early September! Interested? email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Support the show

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #160 with Sarah Ford Bishop!

Sarah is back on the show and we’re keeping it real, per usual. Look forward to routine monthly episodes where we discuss common/popular fitness trends, fads, or methods and find out what might be helpful or applicable and relevant to you and your goals. Our goal is to help you decipher what is or is not worth your energy and what may be helpful for you to know. As always we are bringing the evidence!

Topics:
1. How much protein you might want to consume and why.
2. Is carb addiction real?
3. Can you beat genetics?

Support the show by subscribing!! https://www.buzzsprout.com/711555/support

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Questions, comments, or Coaching inquiries email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Support the show

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #159! After a much needed break I’m back to your regularly scheduled programming. Moving forward I’ll likely break away for June and December! Thanks to so many of you who kept downloads coming by going back and listening to past episodes. I’m excited for future content!

In this shorter episode I share 3 very important variables for successful fitness progression. Even if you’re just getting started, focusing on these 3 key factors should not only help keep you on track, but also may deter you from detrimental obstacles. Set yourself up for success! Over all, the hope is that you to continue smoothly towards your goals over the long haul! Remember the key to winning is not quitting! Consistency and sustainability are key, so practice these helpful measures!

Support the show by subscribing!! https://www.buzzsprout.com/711555/support

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Coaching inquiries, questions, or comments email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Support the show

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #158 your May Meal Plan! It is a sample diet of delicious meals/recipes tallying 1718 calories 171gP 187gC 37gF. If you’d like the written pdf shoot me an email to Debra at buffcake22@gmail.com and Venmo Debra-Terpstra $10 and I’ll send it right out!

In this episode I also talk why we do hard things referencing distress versus eustress.

I share that I’ll be emceeing the Grand Rapids Bodybuilding Championships Saturday May 20. Hope to see you there!
Much love!!

Article: https://www.betterup.com/blog/examples-of-eustress
The Drive Podcast: Impact of stress on our physical and emotional health w/ Dr Robert Sapolsky Ph D
https://podcasts.apple.com/us/podcast/the-peter-attia-drive/id1400828889?i=1000610372028

Mentions:
@peterattiamd
@chriswillx
@joerogan

Just a note: I’ll be accepting online clients for lifestyle and natural competitions if you’d like to connect with me to be on that wait list for summer/fall. Coaching inquiries, questions, concerns, or comments, email Debra: buffcake22@gmail.com

Support the show by subscribing!! https://www.buzzsprout.com/711555/support

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Support the show

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #157 interview with IFBB Figure pro Kate Grevey.

This was such a fun and very honest chat. I’ve known Kate for many years (we met working together for Isolatorfitness at the Arnold Sports Festival in 2016) and her candor and spirit are relatable and refreshing. She’s been competing since 2002 and takes us on the entire journey with aspirations to be an IFBB natural pro. The tenacity and drive Kate has for the sport is undeniably respectable. Her passion for bodybuilding is apparent. Throughout this interview she openly shares where, when, and why, along the way she eventually incorporated drugs to achieve her pro card goal. A story any female should hear before examining what it takes to be competitive in this sport, I’m grateful to Kate for her realness. She loves her story and I love it too. Lots to absorb here, I hope you all enjoy this convo between friends.

Topics covered

Her intro
Cigarettes, thigh gaps and punishing workouts: how the 80’s/90’s ruined us
Her first show in fitness in 2002 at 21
What she learned from each coaching experience: protein for building muscle, starving in prep, and macro matching
Why she left the natural federation
Hormone replacement therapy and her experience with medical doctors
Finally adding PED’s
Standing her ground with coaches and finding one that aligned with her long and short term goals
Judge Cliff Bomar: “You don’t want to get your pro card too early”
Missing her IFBB pro card by one place six times
Considering downsizing to bikini?
Finding your purpose with competing (the goal is a moving target)
Finally getting her pro card
The importance of losing REPEATEDLY
90’s diet culture
Her current coach Jason Theobald
Keeping her daughters from body image issues and where self worth comes from
Asking your coach questions and things we know now about competing as women
Final thoughts (Any regrets?)

Mentions:

@kategrevey_ifbbpro

@scoobyprep1_ifbbpro

Support the show by subscribing!! https://www.buzzsprout.com/711555/support

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Coaching inquiries email Debra: buffcake22@gmail.com

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #156 an amazing chat with IFBB Pro Autumn Cleveland! So grateful to Autumn for showing up a second time to provide so much helpful insight, encouragement, inspiration, and practical advice for listeners on a variety of topics related to bodybuilding. She is a prep and posing coach and has become quite renown in these realms. Her posing course is essential for anyone serious about competing. Autumn is kind & thoughtful, and humbly articulates herself with passion and grace about this sport and life. I enjoy listening to her and I know you’ll glean so much from this conversation. I look forward to future collaborations!

Topics Covered:

Why autumn started bodybuilding
Is it easier to get your pro card now?
Your environment, people, space, and energy
Boundaries
Bodybuilding as therapy versus actual therapy
Is bodybuilding the solution to the “broken woman”?
Posing and her posing course! (Essential for anyone serious about competing.)
The cycle of a good performance and presentation.
Make judging easy for the judges
Don’t wait to learn posing until you’re in prep
Photo shoots post show and red flags with photographers
Finding a good coach and getting the most of that relationship
Follow Autumn on instagram and dm for more info @autumnatikk

Mentions:

@autumnatikk

@johnjewett3

@vytamin_c

@shaneheugly

@the_pro_ducer

@thewomensfittest

@buffcake22

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Coaching inquiries, questions, comments, or Monthly meal plan purchase email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #155 April Diet with Protein Cookie Dough Bites Recipe!

As my regular listeners know I’ve decided to provide you with a sample diet with all the macros and meals once a month posting on the first of each month. The goal is to help you eat healthier, have a healthier food relationship, but also get ideas on what some delicious (and yes healthy) meal options look like.

This meal plan is approximately 1836 calories 163gP 52gF 190gC

It consists of 5 meals including an amazing protein cookie dough bite recipe and it’s all on the podcast. If you want the diet in PDF form with a little more detail, email buffcake22@gmail.com requesting the April diet as well as Venmo Debra-Terpstra $10 and I’ll send it!

Diet tip in the episode was: Stop labeling yourself good or bad based on how/what you ate. Also stop labeling foods good or bad.

Love you all!
Debra

Previous diet pod was February 13 Seed Cycling Diet. https://podcasts.apple.com/us/podcast/the-womens-fittest-podcast/id1491040930?i=1000599467465

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Coaching inquiries, questions, comments, or monthly sample diet requests email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #154 Part 2 of Before you step on stage: Setting yourself up for contest prep success with IFBB Pro and Olympian Brooke Walker! Such a fun chat!! Enjoy!

Topics covered:

Coaching
Weight loss versus fat loss
Genetics
An honest physique assessment evaluation is priceless
Weighing health risks/rewards in competing
Masters classes competition
Expenses: show fees, coaches, suit, hair, tan, makeup, and more
You need a coach before you begin your prep and after the prep not just for the prep
Competing is an investment physically, emotionally, mentally, spiritually
Educate yourself on the sport
Train smarter not harder
Bodybuilding is life changing
Brooke expediting shows
Staying on track when traveling or in the weekends when you don’t have a strict schedule
Drugs
Your coach should be mindful of your health

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Coaching inquiries email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #153 Part 1 of Before you step on stage: Setting yourself up for contest prep success with IFBB Pro and Olympian Brooke Walker! Such a fun chat!! Enjoy!

Topics covered:
1. Only fans (some light-hearted banter)
2. Why do you want to compete?
3. Should you compete when you have body image issues or food relationship issues?
4. Calories need to be as high as possible at the start of prep
5. Muscle is not built during prep (it’s hopefully maintained at most) and it has to be built prior to the onset of prep (not in a diet deficit)
6. Why it’s important to go to watch a show
7. What is your goal with competing
8. You don’t have to compete to be a bodybuilder and be a part of the community
9. Body fat percentage
10. Posing
11. Nicole Wilkins 40 day challenge is a great investment for a newbie

Mentions:
@nicolemwilkins

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Coaching inquiries email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #152 Birthday Chick Chat with Melissa Brodsky! Happy 26th girl!!!

This was another fun chat with Melissa where we talk about the intricate details to creating your best life. Bodybuilding has influenced all areas of our lives, especially by providing drive to better every variable. In this episode we discuss how to find meaningful relationships (especially girlfriends), doing what stirs your soul, communication, how feelings are fickle, delayed gratification, creating new habits, Melissa prep begins, girls we fangirl over on instagram and so much more! Lots of golden nuggets in this convo. I just love a one on one with Melissa because she is always critically thinking about life like she’s a passenger and the driver at the same time and she’s able to verbalize those thoughts so articulately. Hope you enjoy! Much love.

Mentions:

@fittestashever

@roxyqueflex

@etila

@walkerbrooke

@melbro_ifbbpro

@ifbbprokuraneuman

@buffcake22

@thewomensfittest

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Coaching inquiries email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #151

In this episode I talk about this restful healing phase of my life and that what that application could look like for you if you notice “symptoms” of needing a break. Enjoying the view after you’ve climbed the mountain is your reward so take that time. I also talk about “fasting” for Lent and what that could look like for anyone trying to incorporate behavior change to better themselves for a structured period of time. This is the perfect opportunity to dive into a planned struggle. And lastly is an anecdote about advocating for myself with my doctor for blood work and two wins that came from this most recent appointment. And if you’ve been diagnosed with endometriosis as I was in 2001, I talk about the best lifestyle changes I’ve implemented to manage the pain from this disease.

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Coaching inquiries, questions, or comments email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Tackle Your Feelings Podcast
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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #150

In this episode I talk about depression and a recent bout of it I have pulled out of by the time this posts. But, I know this is a relatable topic and so I spill it about what can cause depression and some ways to get through.

Secondly I’m sharing my current diet which has seed cycling (for optimal hormone health) incorporated in it. This is the beginning of a monthly podcast where I will share a sample diet for those of you looking for ideas. If you want the monthly diet (beginning with this one) written in PDF form with a few notes feel free to Venmo me Debra-Terpstra $10 and I’ll email it to you! Otherwise just grab a pen and paper and joy it down. Hopefully it’ll help some of you with meal/macro ideas. Stay strong ladies! I love ya!

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Coaching, questions, or comments email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #149 interview with IFBB Fitness Pro Jaclyn Baker!

Honestly had the best time chatting with Jaclyn she is such a vibe! Coming from a tremendous athletic background rooted in dance performance it is no wonder her personality shines so large on the pro stage, but also her personal presentation is straight fire. She’s just lovely! On stage Jaclyn moves with the grace of a dancer and the power and athleticism of a bodybuilder. This ideal mix recently won her a second place finish on the 2022 Olympia stage.! I just love how this conversation flowed so naturally and we covered so many personal and relatable topics including:

Her dance performance background beginning at age 2!
How she got into bodybuilding and specifically the fitness category
Her competition history (told very well just like walking through her life story)
Her style of diet and training and her specific daily diet
Her style of performing and the whole team that helps her prepare
Growing up in the 90’s and diet culture
Healthy food relationships
What her family thinks of this path she’s chosen
Social media
Hyper mobile joints and the issues they can cause with bodybuilding
Discipline versus motivation
Bodybuilding and fitness at any age

Super grateful to Jaclyn for her time on the pod she is tons of inspiration and we are all wishing her the best as she’ll be competing on the Arnold Classic stage just weeks away!!

Mentions:

@jaclynnyc

@megafitmeals

@detail_bodybuilding

@whitneyjones_ifbbpro

@oksanagrishina

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Questions, comments, or Coaching inquiries email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #148 Recipe for fitness!

“There’s so much ‘information’ out there I don’t know where to start!! I just wanna get toned and lose weight, so what do I need to do?! How much protein should I eat? Should I do keto or intermittent fasting to lose weight? How much cardio should I do?” In this episode I cover some of the most commonly asked introductory fitness/nutrition questions I get asked regularly by people sick of spinning their wheels with fat loss, diet, exercise etc.

Maybe you’re just beginning your fitness journey. Maybe you know someone who is and could benefit from this episode. Maybe you need a refresher or to update your bank of health info. Maybe you’re a coach or fitness guru and you could utilize the info in this episode to better help and communicate with your clients. If you fall under this umbrella, this one is for you.

Topics covered:

Combatting Seasonal affective disorder (just a note bc it’s that time of year)
Be curious, passionate, problem solvers for yourself (encouragement)
If your “information” is confusing or contradicting: Check who you’re following and getting “info” from. Are they experienced with self & others, educated, and evidence-based? Pass on “influencers”. (Sorry not sorry)
Overview on training and exercise: sets, reps, splits, pushing to failure, exercise selection, exercise order, and benefits of weight training to build muscle
Don’t use exercise to burn calories or create a calorie deficit (there’s better easier ways) That’s not what it’s for.
Using step counts to measure N.E.A.T. and when & why to add cardio.
Prioritizing protein
Importance of fats
Are carbs bad?
Dehydration kills your workouts and bodily functioning so how much water do I have to drink ?
Get your a$$ outdoors. Touch nature. Absorb sunlight!
Can stress be managed? If so, how?
How important is sleep and sleep hygiene?
Self compassion
Can I drink alcohol and lose body fat?
Summary

Mentions:

@hailey_ifbb_rd

@shelbystarnes100

@dr_idz

@dr.williamwallace

@joerogan

@drmattwalker

@hubermanlab

Duck duck go search app: https://apps.apple.com/us/app/duckduckgo-private-browser/id663592361

Joe Rogan w/ Matthew Walker author of Why We Sleep (spotify) https://open.spotify.com/episode/1WtITGcwwZYQZHVJGciMJp?si=wDNnIQKUTyiLDt2abJKxAA

Huberman Lab: What alcohol does to your body, brain, and health (apple): https://podcasts.apple.com/us/podcast/huberman-lab/id1545953110?i=1000576901433

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Coaching inquiries, questions, or comments email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree:

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #147 interview with brand new IFBB Figure pro 26 year-old Loren Calderoni.

This was a super fun episode with Loren talking about her recent pro card win (in July 2022 at the Universe) and her quick climb from complete beginner, to pro in two years! Loren is now well into her off-season (up 20+ pounds) and still looking at possibly 6 more months of building to compete on the pro level this fall in her pro debut. She also shares about many poignant life events she was able to accomplish (or will) while still putting competing first, as well as her goals for the sport and life. Loren is a real one, incredibly smart, driven, charming, fun, and funny and I enjoyed this chat with her tremendously! She’ll be back.

Topics covered:

Background in jujitsu and parkour!
The newbie gains from completely transforming her diet (literally cheezits to chicken)
Contest history and earning her pro card in only 2 years of competing
Breast augmentation and why she chose this elective surgery
Plans of marriage in the fall while prepping for her pro debut and other “life balancing” accomplishments
Social media and her following going from 1k to 99k followers in one year
Biggest gym pet peeves and setting gym boundaries
Final message to women

Mentions:

@lorencalderoni

@jamiepinder14

@gordonfalcetti

@sabahsyed101

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Coaching inquiries email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #146 Never miss a workout!

One of my biggest struggles over the last couple of years has been adjusting my training to my lifestyle while finding a balance with my goals. It’s very easy to skip a work out if variables aren’t perfect or things don’t go as planned, but what I’ve been learning and practicing is consistency with excellence rather than perfection while always striving for greater excellence. Hope this episode helps you learn to move forward, doing your best, despite life’s many obstacles with it’s (and your) constant evolution!

Topics:

Training split adherence
Recovery factors
Choose a date/time and stick to it (bosses don’t cancel)
Are you tired or just not motivated?
Are you properly prepared for your workout?
Do you have a written plan when you walk into the gym every time. Fail to plan, plan to_________.
Ways to compromise your workout once in a while
Look good to feel good
Trouble shooting why your workouts aren’t working out.
Remember your why.
Contact me if you want some free advice about your current plan, direction, or one on one coaching.

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Coaching inquiries email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #145 and we are kicking off 2023 with the delightful IFBB Fitness Pro Kate Errington. @kate.errington

This was an incredibly fun chat, and in this episode Kate shares her journey into bodybuilding, talks about her unique job as a burlesque dancer in the UK, updates us on giganterboob (both her implants ruptured please check her instagram for the full story in pictures), and she verbally contemplates how the ruptures caused her to miss the 2022 Olympia, and then deliberates future competing. Such a relevant convo. Kate is charming, intelligent, and real and her character is unique. This interview was my pleasure and the perfect start to 2023. Oh and if you’re wondering what a lifetime natural athlete and Olympian looks like, open your eyes and check out Kate. Not many can say this. She’s a tremendous example of when hard work meets genetics. Hope you love this one! Happy new year!

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Coaching, questions, comments please email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #144 2022 Olympia recap with 4x Miss Women’s Physique Olympia IFBB Pro Juliana Malacarne and 3rd in the world in women’s physique coming right off the 2022 Olympia stage IFBB Pro Brooke Walker!

So thankful Juliana could join us to discuss the top 5 in each women’s category! We obviously adore her and look up to her for leading the way for women’s physique! (There was much fangirling going on!) She still loves the sport and follows it closely and we will be having her back on again in 2023 for sure.

Brooke and I finish off the last 40 minutes talking about how bodybuilding has evolved and how amazing so many competitors on the pro level are now. She also shares about her Olympia experience this year holding her third place spot for the second year in a row. Hope you enjoy this one!

Mentions:

@julsfit10

@walkerbrooke

@mzprettymuscle

@maureenblanquisco.pro

@missytruscott

@vytamin_c

@fanciellemattos

Plus all the top 5 winners in each women’s category!

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Coaching inquiries, questions, comments, or concerns email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #143 and Sarah Ford Bishop joins me to cover some of our favorite 2022 Olympia women’s bodybuilding and bikini contenders! Olympia is this weekend! Follow the Olympia instagram page mentioned below to order the weekends full events via pay per view! Thank you Sarah for your insight! It’s always a pleasure talking bodybuilding with another so passionate about the sport.

Mentions:

@sarahfordbishop

@mrolympiallc

@buffcake22

@thewomensfittest

BODYBUILDING

@mzprettymuscle

@marvelousv

@helletrevino

@michaelaaycock

@tivancik_ifbbpro

@ashahadley

nadia.capotostoifbbpro

@maylaash

BIKINI

@jenniferdorie_ifbbpro

@janetlayug

@lauraliechap

@ashleykfit

@isapecini

@ivi_escandar_

@indiapaulino

@2x_ms_olympia (not shown just mentioned)

@maureenblanquisco.pro

justinemunro (who I couldn’t remember)

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Coaching/questions/comments email Debra: buffcake22@gmail.com

bodybuilding #bikini #olympia #vegas #christmas #olympia2022 #squats #fitness #diet #contestprep

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #142 with IFBB Pro Whitney Jones here to discuss and showcase the 2022 Olympia fitness athletes getting ready to compete this weekend! So grateful to Whitney for her time, knowledge, and expertise on the sport and about the often underrated fitness category.This was a fantastic episode and Whitney never disappoints with her excellent mix of professionalism and comedy. Thank you Whitney! Excited to have you back and you are welcome here anytime!!

Contact her at her website: www.fitwhitjones.com

Previous episode: https://podcasts.apple.com/us/podcast/the-womens-fittest-podcast/id1491040930?i=1000542666509

Topics covered:

How the biggest Olympia ever will be run and set up with the athletes over 2 days
What Whitney’s role is at the O this year
Why she cannot compete for her reigning title this Olympia
Recapping Whitney’s journey
How the fitness category is different from the other women’s categories and what it takes to be competitive
The skills, performance, and stunts involved in fitness and the physique round
Many fitness competitors are in their late 30’s and 40’s
How the fitness category is judged
The increase in size and conditioning in all categories and what that’s doing for competitors on the federation
Variety in routines from one show to the next
Qualifying on points and competing at the O
Living the lifestyle not just shooting for a goal

Mentions

@ryallwellness

@whitneyjones_ifbbpro

@oksanagrishina

@ifbbmissytruscott

@itsarielkhadr

@8xfitnessoadelagarcia

@jaclynnyc

@slkfit1020

@tamaravahn

@shellyfit_ifbbpro

@allisonkramer_ifbbpro

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Coaching inquiries or questions/comments email Debra: buffcake22@gmail.com

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #141 and

Marissa Andrews joins Me, Brooke, and Melissa for another episode of Chick Chat as we discuss the wellness and figure line up for Olympia 2022!

Topics:

How prep is going for Brooke and Marissa
Where to eat at the Olympia
What if someone is spicy at the gym?
How big is the Olympia this year?!
Who’s competing in figure
What’s too fluffy in your off-season?
Melissa is your social media hype girl
Cookie sponsorship and dessert charcuterie
Would you go to the Olympia if you qualified off points?
Thoughts on the wellness category
Camaraderie in women’s bodybuilding categories
Do you have a constant internal dialogue and can you picture images

Mentions:

@vytamin_c

@nataliasolteroh

@jessica_reyes_padilla

@fit_lolamontez

@worldofzenobia

@autumnatikk

@rheagayle

@ifbb_figure_pro_dia

@samanthajerring

@wendyfortino

@marissaminibeast

@franciellemattos

@isapereiranunes

@yarisha

@drsunnyandrews

@kassgfit

@daishaljohnson

@chitarraju

@gisellemachadopro

@ryanefogal

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Sign up for my newsletter: http://eepurl.com/b6uPd5

Check out my Amazon link to shop what I shop! This is a paid link and I thank you if you chose to purchase through it. I can earn money for qualifying purchases! https://www.amazon.com/shop/buffcake22

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Email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #140 interview with IFBB Fitness Pro Ariel Khadr!

What a privilege to have a fun insightful chat with Miss fitness international, and the youngest female competitor to ever earn her pro card IFBB Fitness pro Ariel Khadr. This convo really flowed in a very genuine way. Ariel is bubbly and sweet and positive and sees the glass half full with logic and insight into everything. Truly loved this interview so much and grateful to her for sharing time just 3 weeks out from the Olympia where she’ll be fighting for that title! Wishing her nothing but success! Please note there is a 1-2 minute silence where we watch her routine from the Arnold on her YouTube Channel. You can view that if you watch the video on YouTube (buffcake22). Ariel’s YouTube is: https://youtube.com/@ArielKhadr

Topics Covered:

Her background in gymnastics and fitness America and tai kwan do
The IFBB Fitness category is underrated due to degree of difficulty w/performance
Finding her love for performing
Both her parents were bodybuilders and how that shaped her norms for the female physique during the time of social norms being Victoria’s Secret models
BMI index
Her perspective and opinion on gymnastics for children
Getting her pro card at 17 (youngest ever) and then her 6 year break before competing on the pro level
The things of our childhood that make us strong and if we’d change them and what we learn from them
Community showers
Having a family
The levels of the pro level of competing
College life off of all sports
Her degree in physiology sociology and job in audiology
Fun questions
Final thoughts

Mentions:

@itsarielkhadr

@kate.errington

@ifbbmissytruscott

@whitneyjones_ifbbpro

@oksanagrishina

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Coaching inquiries email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of The Women’s Fittest Podcast, this is episode #139 with coach Sarah Ford Bishop! I thoroughly appreciate Sarah’s combined knowledge as an educated evidence-based coach, and her life experience as a bikini competitor who’s gained 30lbs through bodybuilding and ED recovery.

This chat covers everything you need to get started on your new years health goals —right now! Optimization is an often overly-used word and in this episode Sarah and I help refine and redefine it for you, the individual. Follow along as we discuss practical solutions for managing the 5 pillars (sleep, stress, water, nutrition, and exercise) with some rabbit holes intermixed. Always a pleasure Sarah! Thank you for sharing you!

Topics Covered:

Positive practical example story to kick us off
What is your optimal versus what is optimal
Slow progress and practicing habits to continue progress
Assessing your diet: Whole Foods versus processed foods finding the balance between what’s best for you and what’s best
Is an insulin spike bad and causing you to gain weight
Weight bearing training as a beginner and starting small
Exercise for caloric burn versus a food deficit
Purpose of tracking steps
The last 5-10lbs: after a heavy fat loss phase (20lbs or more) what does it take to, for example, see abs? (Is it worth it?)
Happiness happens in the process of success with wins of choices and adherence not always in the result or the physical goal (the dopamine hit in the process)
Inventory of the 5 pillars: Sleep, Nutrition, Training, Water intake & Stress management and where you need/can make improvements
Water intake
Unlearning diet culture and under-eating when trying to build muscle
Is recomping an option for most women?
Are you always super-setting? Discussion on the importance of rest periods and how long should you rest between sets for hypertrophy
Assessing myths practically to self-debunk
Follow Sarah and who she follows for good evidence-based teachers/coaches/info

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Coaching inquiries or to contact me email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #138 Interview with IFBB wellness pro Marissa Andrews!

This girls character reputation precedes her and I’ve experienced her amazing positive vibes in person. Straight up, Marissa is an absolute doll!! Bursting with a dimpled smile and a heart made of gold you cannot help but love and root for this wellness pro. Speaking of, this is the road to her first Olympia after a wild and short ride of competing. So many nuggets of wisdom in this conversation, you’re going to love her like everyone else does. Join the Marissa Andrews fan club and follow her to the O stage just weeks away! Thank you Marissa for your joyous presence and genuine display! It was my pleasure!!

Topics covered:

Athletic Background and competition history
A family of Doctors
Coming from Greek immigrants and her family dynamic and traveling and volunteering in Greece
Contest prep for the O and being an extrovert
Dieting for prep versus off-season
Traveling and training
How bodybuilding has made men respect her knowledge of the sport
The internet be crazy
Marissas relationship with her sister
What her training looks like
Antidepressants
Social media and meeting women through it
Personally meeting Marissa in for the first time at the Grand Rapids
Guest posing
Who inspires Marissa
What her fav training day looks like
Final message to the women listening

Mentions:

@marissaminibeast

@yarishna

@drsunnyandrews

@melbro_ifbbpro

@thewomensfittest

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube:Buffcake22

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Been There Got Out
Chris and Lisa of BeenThereGotOut.com both survived toxic marriages with narcissistic...
Listen on: Apple Podcasts Spotify

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #137 Chick Chat w/ Melissa Brodsky!

This was a fun conversation discussing choices and much of what is internal about this sport and more the essence of who we are. Obviously there’s so much more to Melissa (and me) than just bodybuilding so it was nice to dance around that subject for a change and then tie it in at the end. I hope y’all get a window into us a little deeper than just bodybuilding bc many of us on a variety of levels are still cut from the same cloth. We talk indirectly about what got us into it, drives us, and what we truly wrestle with daily, like many of you. This will be relatable. I hope you enjoy! Love you Mel!! ♥️

Topics:

Perspective on struggle
Taking risks
Regrets
Fear
Courage versus bravery
Instagram algorithm
Passion
Spending money on Experiences versus things
Imposter syndrome esp with coaching/training
Do you have to be able to explain in order to know
Attaching yourself to an ideology
How Ndlussas off-season is going
Types of cardio matters per individual
Enjoyment and adherence and finding your balance towards your goals
2 types of body types
What’s your narrative that was shared about your younger self?

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Purchase a Women’s Fittest Program & Join The Women’s Fittest private Facebook group for my female one on one clients or for those who’ve purchased training/nutrition programs: https://www.facebook.com/groups/3157219821269373/

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Coaching inquiries email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #136 with IFBB Pro Kira Neuman and her client/friend and first time bikini competitor Kelly Thompson. Kelly is a married 44 year old mother, cheer coach, and model who decided to begin a weight training journey in January of 2021 which lad her down the competition path. So grateful to Kelly for sharing her journey with Kira bringing her to stage which took 5 days a week of personal training for over a year and a half through a bulk and a cut. Kelly killed it but more importantly has goals to continue competing and lifting. It’s never too late!

Topics covered:

Back story how Kelly and Kira found each other
Kelly talks about her hesitancy to join a gym
The amount of time and phases of training and diet before deciding to commit to a show and what that prep level looked like
How aging and life happens for women abruptly in your forties
The stages of self care that coincide with the stages of your aging children (how much they need you and when) and the sacrifice that is parenting
The importance of establishing healthy habits and a beauty regiment ASAP to prevent disease and slow aging
Hormones, food allergies, and antidepressants
The bulking phase and then stripping off 27lbs to get to stage and Kelly’s experience
The angels competition bikini event
Finding female friends in the sport mostly on line
Staying humble
Kelly’s message to start now with your desired level of bodybuilding bc it will enhance your life as much as you want it to

Mentions:

@misfitover40

@ifbbprokiraneuman

@autumnatikk

@walkerbrooke

@melbro_ifbbpro

@jenniferdorie_ifbbpro

@angelcompetitionbikinis

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Purchase a Women’s Fittest Program & Join The Women’s Fittest private Facebook group for my female one on one clients or for those who’ve purchased training/nutrition programs: https://www.facebook.com/groups/3157219821269373/

Sign up for my newsletter: http://eepurl.com/b6uPd5

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Coaching inquiries email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #135 and part 3 of this whole story of my road to a healthy food relationship.

In this episode I talk about my history of eating disorders beginning with diet culture of the 90’s, being an athlete my whole life, the variety of eating disorders I delved into, and even the struggles with contest prep and the bodybuilding lifestyle over the last 12 years. I’m super grateful for the sport as it pulled me out of a lot of the victimhood I was living in for so long, but I also had to learn to unlearn some things from it as well.

My biggest takeaway here is that I feel I really broke a cycle in healing my food relationships so I could raise a mentally healthy child. Many things I learned that messed me up I didn't pass on to my daughter. This is a huge parenting win and worth all the struggle and therapy.

I hope you enjoy getting to know me a bit more and understand I’m human, I’m always still learning, and I’m grateful for each day to grow and share and relate. Thank you for the outpouring of messages many of you have taken the time to write. I’m encouraged to continue to be open and real. And it’s comforting to know I’m not alone.

Much love,
Debra Jean

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Purchase a Women’s Fittest Program & Join The Women’s Fittest private Facebook group for my female one on one clients or for those who’ve purchased training/nutrition programs: https://www.facebook.com/groups/3157219821269373/

Sign up for my newsletter: http://eepurl.com/b6uPd5

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Coaching inquiries email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode this is episode #134 part two of my journey through 20lbs of weight loss and recovery from emotional eating. This was honestly a tough episode to record and share. I had emotional breaks 4-5 times that I did not edit out because I think being vulnerable and genuine is worth the risk and it’s who I am. The main takeaway of part two is that we are all broken and most will need professional help to change. I credit going to therapy and not quitting, and practicing behavior change to elicit behavior changes. Special thanks to the many messages I’ve received from those of you relating to my openness. I’m grateful for each of you and this platform to be myself without judgement. Part 3 will be about my past and a lifetime history of eating disorders. Talk soon!

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Purchase a Women’s Fittest Program & Join The Women’s Fittest private Facebook group for my female one on one clients or for those who’ve purchased training/nutrition programs: https://www.facebook.com/groups/3157219821269373/

Sign up for my newsletter: http://eepurl.com/b6uPd5

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Coaching inquiries email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #133 and today I talk about my recovery from emotional eating and this journey over the last 2 years working on it. Through this process I’ve released over 20lbs going from 157lbs in January 2021 to 135-ish by September 2022. If you struggle with your food relationship this episode offers practical realistic advice that could be helpful for you.

My breaking point after lockdown and what happened with my diet and training up until January 2021 which lead to the goal of …
Rebuilding my relationship with food so that it’s healthy and “normal” and
Things I had to do and “let go of” to heal this
Hormones and peri menopause and my experience with getting that virus that starts with C
Spoiler alert: you can’t “recomp” when you’re a seasoned lifter so I had to gain more weight to earn that muscle back
Not using supplements like caffeine and thermogenics to keep my body honest and fresh
No food is “bad or off-limits” and practicing changing that perspective
Meal patterns and consistency
Reframing what is “the most healthy” and unlearning “perfect dieting”
Eating according to menstrual cycle and hormones. (Not for everyone but how it worked for me)
Behavior, focused, goals, rather than results focused goals because behavior determines results
Attending events without food focus, shame, or guilt
Results: going from 157lbs to 135lbs
The weight loss didn’t bring me happiness yet again (in the past i always thought it would and it seemed so out of reach and futuristic) but my challenge to you and encouragement is to choose happiness now in your behavior wins as I have learned that’s where it can be found. Also give yourself some compassion.

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Contact via email to Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #133 and in it I talk about a few mindset tactics for behavior change to reduce anxiety and be more successful in fitness and life.

Topics:
1. Following through
2. Settling on instead of for and restful healing
3. Being present
4. Cleaning up your environment
5. Progression
6. Counting your blessings

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Purchase a Women’s Fittest Program & Join The Women’s Fittest private Facebook group for my female one on one clients or for those who’ve purchased training/nutrition programs: https://www.facebook.com/groups/3157219821269373/

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Coaching inquiries email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

How to get your ex back
How to stop worrying and reestablish a successful relationship.
Listen on: Apple Podcasts Spotify

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #132 interview with Melanie Branch.

Occasionally I like to have amateurs on the podcast because there are steps to becoming a pro and the NPC is definitely one of them. In this episode Mele and I discuss a variety of topics relevant to the beginner or even intermediate lifter/competitor. Such a fun discussion I hope y’all enjoy!

Topics covered:

Back story
Body image and unlearning societal trends
Postpartum depression
Her various coaches and what she learned from some and what she looked for to find a good fit with a coach
Competition history and being 11 weeks out
Sponsorships

Mentions:

@iammelefate

@walkerbrooke

@thewomensfittest

@buffcake22

@redcon1

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Purchase a Women’s Fittest Program & Join The Women’s Fittest private Facebook group for my female one on one clients or for those who’ve purchased training/nutrition programs: https://www.facebook.com/groups/3157219821269373/

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Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Coaching inquiries email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Smart Passive Income Podcast
Weekly interviews, strategy, and advice for building your online business the smart way.
Listen on: Apple Podcasts Spotify

Smells Like Humans
Like spending time with funny friends talking about curious human behavior.
Listen on: Apple Podcasts Spotify

Build Your Own Fairytale
The podcast for women who aren’t willing to settle for status quo.
Listen on: Apple Podcasts Spotify

Thanks for listening to another episode of Chick Chat onThe Women’s Fittest Podcast! This is episode #131 with IFBB pro Brooke Walker! So grateful to Brooke for her time here always being so real and genuine when talking about this sport and her passion for it. Lots of great advice and content for the listeners this week, I hope y’all enjoy it!

Topics covered:

Life craziness
Reminder: Leaving us a 5 star or written review on Apple or Spotify is the best way to support the podcast in a manner that is of zero fiscal cost to you but helps us grow the most!! Please do it!
The art of slow gains for Brooke over the last 5 years
How prep is going for Brooke at 16 weeks out from the O
The various women’s divisions and their evolution (more muscular more conditioning)
Brookes current coach Matt Burzacott and reminiscing on John Meadows
Brookes friend Anthony makes a cameo
Brooke talks about what she needs from a coach and qualities you might need from one per individual
The controversy of certain divisions (mostly women’s) being removed from the Arnold Sports Festival (Arnold Classic Ohio)
Pay discrepancies amongst the divisions specifically in comparison to open mens bodybuilding
Being real about the health consequences of this sport
We analyze Brookes physique to date versus last year (switch to YouTube: Buffcake22 to watch from here)
Sharing who are Olympia qualified and who are top 10 from last year in women’s physique (follow and support your favs)
Documenting her Olympia prep series on YouTube: Brooke Walker (subscribe and check it out) https://youtube.com/user/BrookeWalkerfitness

Mentions:

@walkerbrooke

@mountaindog1

@matt.burzacott

@buffcake22

@thewomensfittest

@hdphysiques

@ivystrong2

@missbeast25_ifbbpro

@barbara_menege_ifbb_pro

@iamsarahfit

@ifbbpronataliacoelho

@natalieraewolfe_ifbbwppro

@almbody

@christellezaro

@ifbbpro_anah_2016

@ivierhein

@pat.gosselin.ifbbpro

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the

Stop Drinking and Start Living Podcast With Expert Holistic Alcohol Coach, Mary Wagstaff
Practical Tools & Strategies To Get Alcohol Out Of Your Way & Enhance Your Life
Listen on: Apple Podcasts Spotify

TMAC Fitness. 20 Minute Home Workouts
Beginner and Advanced Workouts. No equipment. Each Workout Ends with a Meditation.
Brand The Proffitt Podcast
The podcast that shows you tips & strategies to create content with confidence!
Listen on: Apple Podcasts Spotify

Holistic Life Navigation
This podcast explores how to heal stress & trauma holistically. I am your host, Luis...
Listen on: Apple Podcasts Spotify

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #130 with Emily Miller.

So grateful to Emily for eloquently sharing her and her husbands journey through infertility and IVF to now 11 weeks pregnant! Her story is obviously unique but also potentially relatable to anyone in this day and age. You never know what complications can arise because of this sport or just luck of the draw. If you’re thinking about having children or just want to know options and the process, Emily shares it all on this episode. Wishing ya’ll continued health and happiness on this new journey as you grow your family!

Topics:

Competition history
The whole IVF process for her and her husband Luke
What the first trimester has been like and how it effected training and her diet
Frozen embryos
Body image as pregnancy is a complete 180 from bodybuilding
Will she get back on stage?
Notes on parenting
Breastfeeding
Plans to have Emily back for a 4-6 part series on training

Mentions:

@emstafit1

@noswitchfitness

@johnjewett3

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Purchase a Women’s Fittest Program & Join The Women’s Fittest private Facebook group for my female one on one clients or for those who’ve purchased training/nutrition programs: https://www.facebook.com/groups/3157219821269373/

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Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Coaching inquiries email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

TMAC Fitness. 20 Minute Home Workouts
Beginner and Advanced Workouts. No equipment. Each Workout Ends with a Meditation.
Smells Like Humans
Like spending time with funny friends talking about curious human behavior.
Listen on: Apple Podcasts Spotify

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #129 Interview w/ IFBB WP pro Natalie Wolfe.

Natalie lives in Michigan (not too far from me) and I’ve known her for almost a decade now! This was a fun chat and walk down memory lane talking about bodybuilding before it blew up on social media. Natalie has been competing since 2005, and it’s a true testament to her longevity that she’s the best she’s ever been after 17 years in the sport. I love her constant message of “take your time” and fall in love with bodybuilding if you want to stay healthy and be successful with it. Thank you for this Natalie! Wishing you the best at Omaha in less than 4 weeks!

Topics:

Her competition history (17 years— She’s 43)
Women and drug use
Is in by magazines and the boards/forums back in the day to learn (not social media)
Surviving tragedy
Her (over) training style
The scale
Gaining weight in the off-season
Losing body fat as you age
Making it to the Olympia and the points system
Unhealthy sushi
Biggest gym pet peeve
Social media
Final message

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Purchase a Women’s Fittest Program & Join The Women’s Fittest private Facebook group for my female one on one clients or for those who’ve purchased training/nutrition programs: https://www.facebook.com/groups/3157219821269373/

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Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Women in Tech Podcast
Inspiring women in tech share their stories on how they got to where they are today.
Listen on: Apple Podcasts Spotify

The Short Box: A Comic Book Podcast
Join four lifelong friends for entertaining discussions about comics and culture.
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The Proffitt Podcast
The podcast that shows you tips & strategies to create content with confidence!
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Blue Canary: For Cops By a Cop
Who approaches the scene first risking their lives for the safety of others? We do. The...
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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #128 Interview with IFBB pro Christina Bitner.

This interview was near and dear to my heart because Christina is a beautiful woman that I get to call friend. I first interviewed her on the podcast two years ago (my second guest ever) and the follow up today was a culmination of many topics we’ve talked about privately over the last couple years. Mainly, how difficult competing on the pro level is and what happens after bodybuilding. So, what’s next? What does that look like, what does that feel like. What does recognizing there’s a physical identity in this sport that we will eventually have to let go of to some degree feel like. Christina and I talk about all of this including her next big dream she’s embarking on.

Topics:

Her competition history
Competing on the pro level
Eating like a “normal person”
The Scale
Her upbringing and losing both her parents
How she gained 5 kids basically overnight
Body image and perspective
Hyper mobile joints n bodybuilding and her shoulder issues
Having something else besides bodybuilding
The baby making journey
Trying to not care so much about other peoples opinions on your body

Mentions:

@weightsncakes

@jenniferreedfitt

@delanehart_physiques

@michaelaaycock

@ifbbprokiraneuman

@johnjewett3

@shelbystarnes100

@julsfit10

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Purchase a Women’s Fittest Program & Join The Women’s Fittest private Facebook group for my female one on one clients or for those who’ve purchased training/nutrition programs: https://www.facebook.com/groups/3157219821269373/

Sign up for my newsletter: http://eepurl.com/b6uPd5

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #127

Topics:
Couple common diet myths debunked

Healthy food relationships

Funeral food

One of the biggest training mistakes I made at the beginning of starting bodybuilding

I’ll happily assess your fitness lifestyle for FREE and let you know what you can work on by yourself

Why purchasing just a program (from any good coach) without month to month coaching could be a helpful start

Don’t hire a coach only for accountability

Biggest issues I see with women’s diets

Tracking meals, intuitive eating and mindful eating

Changing your diet for when you’re not hungry or if you’re always hungry

I’m regularly skipping workouts how do I fix this and when is it ok to skip one.

How many days a week should I lift weights?

Pros and cons of fasted AM training

Benefits of weekend training

Do you need to “cleanse” after a spell of junk food or going off plan?

Sodium is necessary, esp for athletes

Summary

@dr_idz
@drmikeisrstrel
@johnjewett3
@jeffnippard
@bodybuilding.com

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Purchase a Women’s Fittest Program & Join The Women’s Fittest private Facebook group for my female one on one clients or for those who’ve purchased training/nutrition programs: https://www.facebook.com/groups/3157219821269373/

Sign up for my newsletter: http://eepurl.com/b6uPd5

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Coaching inquiries email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Finding Faith, Losing Sleep Podcast
While finding your faith is rewarding, it can also be difficult...especially when faced...
Listen on: Apple Podcasts Spotify

Fit, Healthy & Happy Podcast
The Fit, Healthy and Happy Podcast is designed to help you become your best overall self.
Listen on: Apple Podcasts Spotify

Bite Me The Show About Edibles
The podcast for edibles lovers. Weekly episodes featuring fun recipes or amazing guests.
Listen on: Apple Podcasts Spotify

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #126!

In this solo episode I talk about the recent passing of my father and what living the “both life” looks like. Both celebrating and grieving while living and how we’re all doing this in one way or another. I share a few personal things going on in my life that have lead to opportunities with myself and my daughter. And finally I talk about the two fundamental bricks (IMO) that health and even bodybuilding is built on. The episode finishes with a recording of my daughter playing her first public spot that another artist named Lexi Adam’s graciously shared with her giving her an opportunity to perform and shake off nerves before her solo gig next weekend. Women empowering and uplifting women to fulfill what their creator intended. That’s what this podcast is all about! Sharing life and being real! Enjoy this shorter episode, I hope it’s relatable as well as helpful. Healthy look different on every body. ♥️

Mentions:
@joerogan
@drmattwalker
@_lexiadams
@annagrace_music
@buffcake22
@thewomensfittest

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Purchase a Women’s Fittest Program & Join The Women’s Fittest private Facebook group for my female one on one clients or for those who’ve purchased training/nutrition programs: https://www.facebook.com/groups/3157219821269373/

Sign up for my newsletter: http://eepurl.com/b6uPd5

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Coaching inquiries email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Holistic Life Navigation
This podcast explores how to heal stress & trauma holistically. I am your host, Luis...
Listen on: Apple Podcasts Spotify

Smells Like Humans
Like spending time with funny friends talking about curious human behavior.
Listen on: Apple Podcasts Spotify

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #125 interview with IFBB pro Sabah Syed!

And we’re back and it’s such a treat to kick off the break with the incredible IFBB Figure Pro Sabah Syed! She is the first Pakistani Female IFBB pro and an incredibly mentally strong and wise woman. She is currently 4 weeks out from the Tampa pro. Y’all are going to love this interview!!

Topics covered:

Sabah’s athletic background and childhood growing up in a strict Muslim household
Her education
Her contest prep history
What competing/bodybuilding did for her mentally
Her views on training and nutrition with coaching
Her perspective on competing professionally and what she wants to walk away with
Her education
What it’s like as a Muslim/Pakistani woman competing successfully in the IFBB (social media and family response)
Thoughts on kids today as a high school teacher
Thoughts on men, dating, and having children and a family
Final message of encouragement to the listeners

Mentions:

@sabahsyed101

@buffcake22

@thewomensfittest

@julesfit10

@vytamin_c

@johnny_d_casalena

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Purchase a Women’s Fittest Program & Join The Women’s Fittest private Facebook group for my female one on one clients or for those who’ve purchased training/nutrition programs: https://www.facebook.com/groups/3157219821269373/

Sign up for my newsletter: http://eepurl.com/b6uPd5

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Coaching inquiries email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Smells Like Humans
Like spending time with funny friends talking about curious human behavior.
Listen on: Apple Podcasts Spotify

The Strength of Us
Dating, Divorce, Diversity, Disability & Mental Health. Together we are stronger.
Listen on: Apple Podcasts Spotify

The Godfrey Podcast
Welcome to mindset and self-development podcast. Dedicated to impacting life and...
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Thanks for listening to another episode of Chick Chat onThe Women’s Fittest Podcast! This is episode #124 Melissa is 3 weeks out, Brookes allergies are on fire, and Kira is out spending the day with family! We really took the time to shine the spotlight on Melissa for this one as she's 3 weeks out and really in the thick of prep. Hopefully y'all can see how it feels day to day this close to stage on the pro level. Lord willing we'll get a good window into Brooke's prep as well when we get closer to the Olympia. Super grateful to both of these ladies for sharing so much of their lives with us!! We missed you Kira!! Enjoy!

Topics covered:

Societal laziness (pick up after yourself)
Throughout Melissa talks about her prep 3 weeks out
When to do photo shoots around prep
Brooke talks about working for HD physiques
Not getting too sloppy in off-season while growing and how to do that and looking to training for cues
How training is different a few weeks out from stage
What start of prep “look” I’d your fav if you could hold it there all day every day
How important is it to you to look the part of a trainer as a trainer
What it’s like being an in person personal trainer
Dropping the weights to better connect with muscle
Brooke's too consistent flight delays/mishaps
Biggest mistake people make prepping for a first comp
Favorite thing about summer
Which chick from the podcast would you commit a murder with?
Milkshakes or ice cream
Least favorite household chore while on prep

Mentions:

@melissabrodsky

@ifbbprokiraneuman

@walkerbrooke

@buffcake22

@thewomensfittest

@therealoislane_ifbbpro

@marissaminibeast

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Sign up for my newsletter: http://eepurl.com/b6uPd5

Check out my Amazon link to shop what I shop! This is a paid link and I thank you if you chose to purchase through it. I can earn money for qualifying purchases! https://www.amazon.com/shop/buffcake22

Email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Reality Life with Kate Casey
Three times a week I interview directors, producers, and stars from unscripted television.
Listen on: Apple Podcasts Spotify

Create Content with Confidence
Listen to The Proffitt Podcast for the best content tips, strategies, and resources.
Listen on: Apple Podcasts Spotify

Thanks for listening to another episode of Chick Chat onThe Women’s Fittest Podcast! This is episode #123 On this episode Brooke and I talk about all things for contest prep beginners! Lots of informative nuggets in this one!

Topics Covered:

How much would you sell used underwear for? Everybody has a price lol
My Kass Gillis jeans review
Alan Aragon and his new book Flexible Dieting
Contest prep for beginners…
Purchasing NPC Cards and pro cards
Hair and makeup and cost of competing
What to expect of peak week
Go to a show in person or watch live streams
Follow top competitors on social media and use Instagram to m and YouTube to learn more about bodybuilding and competing
Know what’s required if your division to compete
Know what federation you’re competing in
Posing differences from amateur to pro level
Filling out the form and deciding cross-overs and categories and show registrations
Body fat per cent per category
What if you’re not lean enough come show day
Adjusting training deeper into prep and the purpose of training
Suits and heels
Pay attention to the order of event and go to the athletes meeting
Registration classes categories and crossovers
Respecting the judges and sportsmanship
Meeting people and the opportunities bodybuilding gives you
Keeping health in mind and the need for diuretics (not need)
Meg Silvedyer post
Pittsburg pro brief recap
The stage will always be there
Check out bigger shows online with livestreams if you can’t physically be there.

Mentions:

@walkerbrooke

@buffcake22

@thewomensfittest

@thealanaragon

@kgjeans_

@npcifbbpropittsburgh

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Join The Women’s Fittest private Facebook group: https://www.facebook.com/groups/3157219821269373/

Sign up for my newsletter: http://eepurl.com/b6uPd5

Check out my Amazon link to shop what I shop! This is a paid link and I thank you if you chose to purchase through it. I can earn money for qualifying purchases! https://www.amazon.com/shop/buffcake22

Email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #122 Interview with IFBB Wellness pro Kassandra Gillis!

What a pleasure to spend time with the gorgeous wellness pro who is definitely making Canada proud! This momma and business woman shares how she managed to climb her way to the top of the Wellness division while parenting and running her own business. Check out her jeans made for fit chicks called KG Jeans!! Fitted in the waist with plenty of stretch through the hips, butt, and thighs!! Hope you enjoyed hearing about the life of Kass! I did!!

Mentions:

@kassgfit

@kgjeans_

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Purchase a Women’s Fittest Program & Join The Women’s Fittest private Facebook group for my female one on one clients or for those who’ve purchased training/nutrition programs: https://www.facebook.com/groups/3157219821269373/

Sign up for my newsletter: http://eepurl.com/b6uPd5

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Coaching inquiries email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of Chick Chat onThe Women’s Fittest Podcast! This is episode #121

Topics covered:

First off there’s a bit of an audio sound quality issue going on so muscle through and we’ll watch out for that background noise next time!
If you’re having trouble hearing, check out the video on my YouTube: Buffcake22
Kira and I talk about our pets, hormone replacement therapy, food, gym pet peeves, and recent deaths in the industry. Mainly I talk about HRT for menopause and what I’m considering and not considering. I do share my test results as well.

Mentions:

@melissabrodsky

@ifbbprokiraneuman

@walkerbrooke

@buffcake22

@thewomensfittest

@roobunny_22

@blueberrybunny_22

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Join The Women’s Fittest private Facebook group: https://www.facebook.com/groups/3157219821269373/

Sign up for my newsletter: http://eepurl.com/b6uPd5

Check out my Amazon link to shop what I shop! This is a paid link and I thank you if you chose to purchase through it. I can earn money for qualifying purchases! https://www.amazon.com/shop/buffcake22

Email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of The Women’s Fittest! Happy Earth Day and it’s my birthday!! This is episode #120 and I’m here to impart some wise-ass BIRTHDAY old lady mom wisdom! LOL But in all seriousness, here’s about 8 things I’ve been thinking about, working on, and growing into. Milestones are always good times to evaluate life goals, progress, effort, value, etc. Maybe you’ll find one of these points helpful for you! Have the best day!!

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Purchase a Women’s Fittest Program & Join The Women’s Fittest private Facebook group for my female one on one clients or for those who’ve purchased training/nutrition programs: https://www.facebook.com/groups/3157219821269373/

Sign up for my newsletter: http://eepurl.com/b6uPd5

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Coaching inquiries email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #119 interview with IFBB Figure Pro Meg Sylvester Cielen.

Such an honor to be able to spend time with Meg listening to her speak about her journey and to pick her brain. She’s pleasant, humble, charming, and wise. This episode is packed with truly relevant info as we touched on several topics relating to Megs journey, particularly her current off-season growth phase. Loved hearing her perspective on all the variables that create a great athlete. Wishing you the best moving forward through all seasons and would love to have you back anytime. Thank you again Meg!

Topics covered:

Her background in elite level competitive sports including Olympic diving
The magic of off-season and posting that content for social media
What needs to happen in off-season depending on tissue growth needs
Genetics plus effort
Reversing off prep and how difficult food focus can be and learning to control the reverse with practice and honesty
Factors she noticed that showed her how much was too much off-season body fat gain
Issues she had with cheat meals and the mindset behind them
Deducting if bodybuilding a hobby or a career for you
UK training
Log booking
Loving the sport and how to make it enjoyable
Food relationships and human relationships
Correcting a musculature imbalance in her shoulders due to scapular weakness (check the YouTube podcast under buffcake22)
Reverse dieting
Fun questions about social media and gym etiquette and times zones
Her beautiful summary message to women

Mentions:

@megalyciasylvester

@kuba_cielen

@latoryawatts

@alixsmallifbbpro

@nick_walker39

@trainedbyjp

@cai57

@lukesandoe

@hollingshead89

@rheagpt

@johnjewett3

@roxyqueflexx

@the_muscle_doc

@noswitchfitness

@ifbbmissytruscott

@smuckersthepitbull

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Purchase a Women’s Fittest Program & Join The Women’s Fittest private Facebook group for my female one on one clients or for those who’ve purchased training/nutrition programs: https://www.facebook.com/groups/3157219821269373/

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Coaching inquiries email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #118 just some updates!

Hi friends. Just a reminder I know I’m “supposed” to stick to my niche topic but I wear many hats so you’ll get all of me in pieces. Yes this podcast with be about bodybuilding but the host (that’s me) is a mom and so it’s not going to be completely unbiased. You can love me for it or in spite of it! Meanwhile, I love and appreciate y’all! Happy Easter, happy weekend! PS: These solo podcast help me practice to be a better podcast host so please give me all your grace. ♥️ I’m working on pauses, ya know, like, um, and other fillers. 🙏😉

Mentioned:
1. Happy Easter
2. Life has been doing me dirty lol
3. Hormones testing
4. Ridiculous fatigue and brain fog due to A) Perimenopause B) Stress C) Antihistamines D) All the above
5. Moving Mom Squad to a separate podcast
6. Boys of Summer series
7. Death of Cedric Mcmillian
8. Parenting a teen
9. Why Easter is my favorite holiday

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Purchase a Women’s Fittest Program & Join The Women’s Fittest private Facebook group for my female one on one clients or for those who’ve purchased training/nutrition programs: https://www.facebook.com/groups/3157219821269373/

Sign up for my newsletter: http://eepurl.com/b6uPd5

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Coaching inquiries email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

This is deplorable and nefarious and I do not support this behavior. I just wanted to clarify that I was absolutely deceived like many others. My heart goes out to anyone surviving through cancer or cancer treatment and anyone who's lost loved ones because of cancer. I cannot imagine the mind of one to lie about this hell but only can move forward with love and support for those struggling and promise to be more discerning with my interviews and guests.

Thank you for your concern and alerts and your support of the show. I am here to do good and will do my best moving forward.

Much love!

Thanks for listening to another episode of Chick Chat onThe Women’s Fittest Podcast! This is episode #116

Topics covered:

What’s new?
Weird DM’s
Do I sound like a man?
Angels Competition Bikini Event attended by Melissa and Brooke
Favorite suit colors and looking your best for show day
Is that a bird?
What makes life meaningful
Recovery methods
Making the bodybuilding lifestyle as healthy and extended as possible
Bath Chat?

Mentions:

@melissabrodsky

@ifbbprokiraneuman

@walkerbrooke

@buffcake22

@thewomensfittest

@angelscompetitionbikini

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Purchase a Women’s Fittest Training or Nutrition program and Join The Women’s Fittest private Facebook group: https://www.facebook.com/groups/3157219821269373/

Sign up for my newsletter: http://eepurl.com/b6uPd5

Check out my Amazon link to shop what I shop! This is a paid link and I thank you if you chose to purchase through it. I can earn money for qualifying purchases! https://www.amazon.com/shop/buffcake22

Email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #115 interview with Alix Small IFBB fitness pro.

I really enjoyed this time spent with Alix. She is delightfully positive and as real as they get! It’s always inspiring when one is able to redirect the negative energy of anorexia (or any eating disorder) towards a positive goal like being better in performance and take up earned space.

In the episode Alix talks in particular about the challenges of off-season, bluntly and boldly doing what you gotta do to be better. At 22 years old, her no F’s given mindset coupled with beautiful insight and wisdom is especially respectable. She’s driven and regimented leaving no stone unturned. Look to see her win Portugal in a few months, so she can jump back onto the Olympia stage 2022 with the physiques she’s idolized since her beginnings. Thank you for your time Alix! We wish you everything good!

Topics covered:

Alix’s past history in competitive athletics
Anorexia recovery
Contest prep history
18 month long Off-season (improvement season) and how she felt about gaining over 40 pounds for it and 70 pounds up from her lowest weight.
Eating 6k cals a day
Mindset for a goal
Social media
Her specific training working on weaknesses versus just training to add mass everywhere.
Final message for women

Mentions:

@alixsmallifbbpro

@itsarielkhadr

@ifbbmissytruscott

@jaclynnyc

@oksanagrishina

@whitneyjones_ifbb

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Purchase a Women’s Fittest Program & Join The Women’s Fittest private Facebook group for my female one on one clients or for those who’ve purchased training/nutrition programs: https://www.facebook.com/groups/3157219821269373/

Sign up for my newsletter: http://eepurl.com/b6uPd5

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Coaching inquiries email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #114 the 2021 Year in Review sharing 40 clips from IFBB pro athletes!

First off, special thanks you y’all, the listeners for supporting the show this far. Thank you too, to the several other NPC competitors, coaches, and gurus who shared time and knowledge on the podcast this past year. And of course thank you so much to every female pro athlete I’ve interviewed allowing me to create this compilation. It’s been such a pleasure to connect and share the stories behind these amazing pro female physiques. You’ve bravely displayed your struggles, your joys, and your whys, along with your knowledge and experience. If you’d like to hear the full episode of any sound bite please check out the episodes numbered below! Continued blessings to each and every one of you!

Mentions:

Episode #19 IFBB Pro Karlen Crouch (figure)

Episode #21 IFBB Pro Christina Bitner (women’s physique)

Episode #22 IFBB Pro Amy Landry (bikini)

Episode #23 IFBB Pro Tara Ramos (figure)

Episode #24 IFBB Pro Macey Toney (women’s physique)

Episode #27 IFBB Pro and Miss Olympia Andrea Shaw (bodybuilding)

Episode #28 IFBB Pro Autumn Swansen (women’s physique/figure)

Episode #29 IFBB Pro and Miss Olympia Missy Truscott (fitness)

Episode #30 IFBB Pro Kira Neuman (women’s physique)

Episode #36 IFBB Pro Linda Crossley (figure)

Episode #38 IFBB Pro Olivia Gravengaard (figure)

Episode of #39 IFBB Pro Melissa Brodsky (figure)

Episode #40 IFBB Pro Kim Smith (figure/women’s physique)

Episode #42 IFBB Pro Daisha Johnson (wellness)

Episode #43 IFBB Pro Sara Kovach (fitness)

Episode #44 IFBB Pro Liv Roth (figure)

Episode #45 IFBB Pro Ivie Hein (women’s physique)

Episode #46 IFBB Pro and Miss Olympia Janet Layug (bikini)

Episode #49 IFBB Pro Hailey Wegner (figure)

Episode #50 IFBB Pro Alyssa Muoio (women’s physique)

Episode #52 IFBB Pro Jamie Pinder (women’s physique)

Episode #54 IFBB Pro Heather Dees (figure)

Episode #55 IFBB Pro and Miss Olympia Latorya Watts (figure)

Episode #57 IFBB Pro Brooke Walker (women’s physique)

Episode #59 IFBB Pro MayLa Ash (figure/womens’s physique/bodybuilding)

Episode #61 IFBB Pro Renee Jewett (wellness)

Episode #62 IFBB Pro Rhea Gayle (figure)

Episode #63 IFBB Pro Julia Renee (wellness)

Episode #66 IFBB Pro Natalie Abrhiem (bikini/figure)

Episode #69 IFBB Pro Rahel Anastasia Cucchia (figure)

Episode #71 IFBB Pro Jamie Pinder (women’s physique)

Episode #73 IFBB Pro Melissa Teich (women’s physique)

Episode #74 IFBB Pro Pat Gosselin (women’s physique)

Episode #77 IFBB Pro and Miss Olympia Kim Chizevsky-Nicholls (bodybuilding)

Episode #83 IFBB Pro Hailey Wegner (figure)

Episode #85 IFBB Pro Karina Nascimento (women’s physique)

Episode #87 IFBB Pro Ashton Penney (wellness)

Episode #88 IFBB Pro and Miss Olympia Whitney Jones (fitness)

Episode #90 IFBB Pro Ivana Ivusic (figure)

Episode #91 IFBB Pro Katie Beck (fitness)

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Purchase a Women’s Fittest Program & Join The Women’s Fittest private Facebook group for my female one on one clients or for those who’ve purchased training/nutrition programs: https://www.facebook.com/groups/3157219821269373/

Sign up for my newsletter: http://eepurl.com/b6uPd5

Check out my Amazon link to sh

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #113!

I know It’s not something a lot of you think about. I promise you I never did, until I hit my forties and death and aging really reared it’s ugly head. No matter where you are in life it’s never too late to start to establish healthy habits and behaviors. In this episode I talk about some life events and things that you can be doing to keep an eye on your health so that you’re not reacting to your health but participating in it along the way. I do not believe you have to be Uber healthy to get the most out of life. It doesn’t have to be difficult or expensive. It has to be doable and not every day will be perfect but you are really going to struggle if you wait until it’s too late to try to make changes. Start now. I hope you enjoy this episode as both a “wake up call” and a “I can do this” mentality towards health. In this episode my goal is to help you realize that extremes likely get you bouncing from one end of the pundulum of health to the other, but you can find how to “hover” in a sweet spot somewhere between average and perfect. It’s taken a long time and many shockers but I’m doing it now every day. It’s work but not too much work and a lot of health is just living in the “hover” spot. Blessings!

Mentions:
@carbondietcoach
@dr.williamwallace
@hollytbaxter
@rpdrmike
@alliebstuckey
@joerogan

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Join The Women’s Fittest private Facebook group forum for my female one on one clients or for those who’ve purchased training/nutrition programs only: https://www.facebook.com/groups/3157219821269373/

Sign up for my newsletter: http://eepurl.com/b6uPd5

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Coaching inquiries email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #112 interview with WBFF Pro & Dietician Holly Baxter.

If you’re not familiar with Holly Baxter this Australian WBFF Pro and evidence-based coach is providing incredible content on social media and finally thriving after a 15 year battle with anorexia, bulimia, and binge eating disorder. I had to find out how she beat it. This interview talks about the mental game food and body image has on so many of us into fitness or competing. Holly shares with so much joy and confidence her journey through it. And we talk about her businesses coaching, her coaching app (I ordered it right after we recorded!) her e-books, and the passion in her voice is undeniable. If you take away anything from this interview it might be that true happiness starts with being healthy on the inside, and it’s v worth working for. Happy for your successes Holly and wishing you continued health and prosperity as you pay it forward with your generous spirit.

Topics she covered:

Her education and competing in the WBFF
Her athletic background and some of the possible triggers as a teen that lead to her through a 15 year journey of various disordered eating
Holly answers the question “Do you ever really recover from an eating disorder?”
The struggle of being educated about knowing how to eat but not being able to do it.
Her struggles with social media
How competing impacted her journey through and to true mental and physical health both positively and negatively.
Enlisting a food psychologist (professional help) to help her heal
Should you and if so how can one hypothetically find a healthy approach to doing a bodybuilding competition when you have a history of eating disorders.
What a stage lean body feels like versus a balanced physique with mental peace and what she prefers.
How even competing naturally is only an “accomplishment” not a sustainable state of being and how even she thought at one point she’d be able to maintain stage leanness year round.
Why can’t we, as women, stick to our diets?
The Carbon Diet Coach app created by Holly, Dr Layne Norton and Keith Kraker(Full Discloser I bought this app right after we recorded Friday and have been LOVING it and 100% on track with my diet since) Maybe we can do a follow up to talk more about my experience. Holly used this app for her last contest prep.
Her two e-books: The Complete Contest Prep Recipe Guide and If It Fits Your Macros
Final message from Holly

Mentions:

@hollytbaxter

@biolayne

@keithkraker

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter!

Join The Women’s Fittest private Facebook group for my female one on one clients or for those who’ve purchased training/nutrition programs: https://www.facebook.com/groups/3157219821269373/

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Coaching inquiries email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #111 interview with the iconic legend IFBB Pro and 4x Miss physique Olympia Juliana Malacarne

How much insight can we pack into one interview?! This interview was full of nuggets y’all are definitely going to appreciate, and I couldn’t stop smiling throughout, I was so star struck listening. Such an honor to chat with the beautiful and intelligent 4x Champion Miss Olympia Juliana Malacarne. So grateful for her time and sharing her journey from accomplishing one dream in bodybuilding, to then accomplishing the next (in her words) even greater dream of becoming a mother at 46 years old. Life is good for Juliana and she’s living her best every day while urging others to do the same with the message to get out of their comfort zone. If it doesn’t challenge you it doesn’t change you and don’t go for the low hanging fruit come to mind to describe Juliana’s minds set. Definitely will accept her proposal to come back on! Thank you so much, Juliana, for inspiring so many women, like myself, both then and now, with your drive to succeed at everything you desire. We wish you continued blessings and look forward to all your future endeavors.

Topics she covered:
1. How she had to pose to hide her size to win
2. How she had train to lose muscle to fit the WP role
3. Who inspired her
4. Her competing history including that iconic 2014 battle with Dana
5. Why she decided to retire in 2017 after her 4th Olympia title
6. The joy of becoming a mother at 46 years old
7. Her favorite Women’s category and following the sport online
8. Bouncing back after giving birth and what that looks like to her
9. The secret to building your dream physique
10. How she trained to get that Olympia physique
11. Future plans maybe the Juliana Malacarne Pro Show?….

Mentions:
@julesfit10
@danalinnbailey
@bevsgym
@officialmonicabrant
@franciellemattos
@buffcake22
@thewomensfittest

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Join The Women’s Fittest private Facebook group for my female one on one clients or for those who’ve purchased training/nutrition programs: https://www.facebook.com/groups/3157219821269373/

Sign up for my newsletter: http://eepurl.com/b6uPd5

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Coaching inquiries email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of Chick Chat onThe Women’s Fittest Podcast! This is episode #110 and mainly an Arnold Sports Festival recap of winners. Watch on my Buffcake22 YouTube to see who we are talking about!

Topics covered:

Brooke had a flat tire so it’s just me and Kira and Kira’s doggos
Arnold Sports Festival recap
Lots of underwear stories
Me and Kira talking about being retired and trying to diet and train and our ab contest
March 26 posing clinic @ifbbprolindacrossley @crossleyfitness Olmsted, OH pros in all divisions welcome for this paid opportunity.

Mentions:
@ifbbprokiraneuman
@walkerbrooke
@buffcake22
@thewomensfittest
@vytamin_c
@jessica_reyes_padilla
@fit_lolamontez
@isapereiranunes
@chitarranu
@angelaborgeswellness
@yarishna
@drsunnyandrews
@kassgfit
@lauraliechap
@maureenblanquisco.pro
@isapecini
@itsarielkhadr
@ifbbmissytruscott
@jaclynnyc

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Join The Women’s Fittest private Facebook group: https://www.facebook.com/groups/3157219821269373/

Sign up for my newsletter: http://eepurl.com/b6uPd5

Check out my Amazon link to shop what I shop! This is a paid link and I thank you if you chose to purchase through it. I can earn money for qualifying purchases! https://www.amazon.com/shop/buffcake22

Email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of Chick Chat onThe Women’s Fittest Podcast! This is episode #109

Topics covered:

Discussing Arnold Sports Festival picks and sidebar talking about how there’s no women’s physique or women’s bodybuilding this year.
Most worthless exercises in general or ones that you don’t connect with.
Importance of compound exercise
Do you train abs?
Are barbell hip thrusts necessary?
Why am I not seeing results?
Should you train a sore muscle?
Worst date you’ve ever been on
Who are some of your favorite pro athletes now and when you first got into the sport?
Why we love bodybuilding.

Mentions:

@ifbbprokiraneuman

@walkerbrooke

@buffcake22

@thewomensfittest

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Join The Women’s Fittest private Facebook group: https://www.facebook.com/groups/3157219821269373/

Sign up for my newsletter: http://eepurl.com/b6uPd5

Check out my Amazon link to shop what I shop! This is a paid link and I thank you if you chose to purchase through it. I can earn money for qualifying purchases! https://www.amazon.com/shop/buffcake22

Email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #108

This interview with IFBB pro Lyssa Rey was such a treat because she is so full of joy. In this convo we delve pretty deep into what it is to be human and the struggles so many of us have but so often don’t share out loud. Do you learn differently than most people? Do you have ADHD? Do you have to limit your social media time? Do you like learning about yourself to correct habits and try to be better? Well if you share any of these things in common with Lyssa, maybe you’ll see we all aren’t so different after all. And yes she’s also an IFBB pro and we talk about that too. Enjoy this interview (recorded way back in November but I put off editing until the time was right) that was truly my pleasure to be a part of and to now finally share with y’all! Thank you Lyssa. You are sweet and real.

Mentions:

@thereal_lyssarey

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Join The Women’s Fittest private Facebook group for my female one on one clients or for those who’ve purchased training/nutrition programs: https://www.facebook.com/groups/3157219821269373/

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Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Coaching inquiries email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of Chick Chat onThe Women’s Fittest Podcast! This is episode #107

Topics covered:

Should coaches and trainers look healthy?
What’s your favorite holiday? When are our birthdays?
Backhanded compliments
When did you decide to hire a coach for prep or off-season? Picking one according to your level of athleticism.
Pros and cons to online coaching versus in person training.
The problem with 6 week program
Lifting in the morning can depend more on meals and hydration rather than time of day.
Should you do a big bulk to build muscle?
Relationship deal breakers with men or friends.
What struggles have you handled well this week?
Perspective but acknowledging and owning our struggles as valid without comparison.
Favorite exercise per muscle group
How to hit daily protein allotment
The Bangles sang Eternal Flame

Mentions:

@ifbbprokiraneuman

@melissabrodsky

@walkerbrooke

@buffcake22

@thewomensfittest

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Join The Women’s Fittest private Facebook group: https://www.facebook.com/groups/3157219821269373/

Sign up for my newsletter: http://eepurl.com/b6uPd5

Check out my Amazon link to shop what I shop! This is a paid link and I thank you if you chose to purchase through it. I can earn money for qualifying purchases! https://www.amazon.com/shop/buffcake22

Email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

We are back talking all things from fitness to kids to cookie dough with another episode of The Women’s Fittest Podcast Mom Squad.

In this episode #106 “Realizing there’s more to life than fitness. “ We talk about the struggle of former fitness focused women suddenly finding themselves in a mombod doing the mom life

This happens to most of us when we become moms and that can be a tough.. It's really tough to focus on fitness when being a mom takes up every minute of your life, and even more so when previously fitness took up all those minutes. Its’s even harder when you're faced with fit perfect bodies and hi-light reels every day on social media. So what's the solution? Abbie, Katie, and i talk about this and so much more including:

Texas snow storms
How the older boys connect with Katie’s baby
How we became more baby obsessed after having babies
How do you create children you like being around or “good kids”
The importance of play with out electronics. Letting children play with whatever without judgement. (Boy toys/girl toys etc)
How do you balance being a friend with your kid and bring their parent as they get older or does this even happen
What is the value of social media?
The comparison game on social media and why Katie deactivated her Ig account.
Comparison and competition pertaining to new moms
No regrets with investing your time into easing your children and being there for them.
Following people on social media for reasons other than their physique
How we talk to ourselves in front of our children. And using the scale in front of our children.
Pressure from influencers to go to the gym or bounce back right after giving birth and the “out mom you” competition
Keeping teens off social media too much. Time limits and leading by example.
The economy
The baby channel
Finding time to exercise with a baby
Social media irks: copying original thoughts and pretending they’re yours, preaching self love, “giving yourself grace”, actually being real, my fitness account is more than fitness
The last breastfeeding
Family skiing/snowboarding
Tying up little girls long hair
Positives of social media
Struggled with boundaries for kids who have social media
Abbie starting an “Only feet” fan page
When injuries need surgery

Mentions:

@shortfitneverquit

@katiebeck_ifbbpro (deactivated)

@buffcake22

@thewomensfittest

@danalinnbailey

@alliebstuckey

Abbie coaches and trains moms through pre and/or postpartum both in person and on line and you can contact her via Instagram @shortfitneverquit or https://linktr.ee/amoverbeek

Debra sells training programs and has a private Facebook group for purchasers! Email buffcake22@gmail.com for more info and check out this link for the podcast directories, newsletter, and Amazon shop https://linktr.ee/Buffcake22

Subscribe to The Women’s Fittest podcast wherever you find podcasts for Athlete Interviews, The Mom Squad, and Chick Chat editions as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find clips these episodes in video form on YouTube: Buffcake22

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #105

This solo episode was originally intended for the newbie and explaining the 5 basic pillars of fitness. (Nutrition, exercise, sleep, water, and stress) But, it turned into something I even found myself benefiting from. We can really get caught up in our excuses and the stories we tell ourselves. That we’re really working hard all the time and just don’t know which direction to go or we tried everything and nothing works in regards to our fitness goals when we’re stuck. So many people can’t seem to get to where they want to be Fitness-wise, and it really can have a lot to do with one not being honest.

What are you currently doing? What’s not working for you? It’s not that you don’t know which direction to go, but most people don’t know how they got to where they are. And change seems huge and daunting. In this episode I do give direction through the 5 basic pillars of fitness but also encourage the fitness/health newbie (or person currently stuck) to honestly measure their current contribution in each of these basic pillars of fitness. I break It down into 5 variables you can honestly track, measure, and evaluate for consistency, adherence, sustainability, and effort, allowing you to focus on what needs change and then how to go about that.

Measure, track, be honest, evaluate. A successful plan often comes from a revision of what’s not working. Adjustments and change can only occur from fixing what’s broken and likely also being tired of a broken plan. Finding what’s not working comes from honest evaluation . I talk about measuring, tracking, and honestly evaluating your participation in how you got HERE, so you can put together a plan that works for you to get you where you want to be.

By-passing all the “best diets”, fads, and crap you find online and from influencers on social media, this episode will provide realistic guidance and direction if you’re willing to dig into the details of your own behavior. Admit YOU ARE HERE and you got yourself here with your own behavior. Like anything worthwhile it will take steps, stages, and effort. But the time will pass anyway. You’re in the hot seat how bad do you want success?

This is your opportunity to put excuses aside and take control of your health. Not for the quick fix, but for the long term. No judgement though, healthy looks different on every body!

Mentions:
@joerogan
Matthew Walker: Why We Sleep

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Join The Women’s Fittest private Facebook group for my female one on one clients or for those who’ve purchased training/nutrition programs: https://www.facebook.com/groups/3157219821269373/

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Coaching inquiries email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #104

Stephanie Hammermeister is a figure pro now therapist and pregnant mother to be. In this episode she talks very introspectively about what bodybuilding taught her and what she took from that for her current life.

This episode is very thought provoking and helpful to anyone trying to understand oneself, what drives passions, what creates perspective, and what ones mind is capable of. I hope you enjoy this episode of self-reflection and education in a therapeutic self-healing view from only someone as observational as Stephanie .

We do briefly talk about her rise to the top to the Olympia stage, which happened within about a years time from first show to the O. Within a few years on the pro level Stephanie hung it up that quickly having many sponsorships and thriving because of the uncomfortable push to use performance enhancing drugs to further her physique. The details of this were edited out per her request and I respected that petition for her. But the message is still clear.

The main takeaway of this conversation is really about the internal dialogue and voices within us all, helping us, and guiding us. It’s about “if we choose to” listen to each to make choices with action for the direction of our life we will go where we want to be.

I’ve admired Stephanie for many years and this interview was near and dear to me as my mom is a behavior therapist, and I enjoy and pride myself on educating myself about human behavior. I love discussing the why of who we each are who we are. One reason of many, why I do the podcast. And we can all revel in the human experience because we share similar plights.

Thank you Stephanie for your time. (This episode was recorded way back in early December as I had put off editing it. But listening to the convo again I realized it was perfect timing to publish it now.) I hope y’all enjoy!

Topics Covered:

Deep dive into the psychology of why you chose to compete or get into bodybuilding
How words matter and our minds hear our thoughts and speech
The purpose of therapy and benefits: for example “I ‘m sorry” and what it means and how to use it
Social media
Hypnosis
Her bodybuilding and competing background
Using the helpful phrase “I also know”
Finding the root cause of coping behavior
How to get the best connection out of technology and in person relationships and what that means
What spurs happiness or sadness
Dealing with negative comments or people on social media
Reactive responses and reactive comments and how to challenge and change that if it’s how you tend to respond
Placebo effect
Hypnotherapy
Her struggle with getting pregnant
How pregnancy has been healing for her and what it’s been like so far
“If we choose to”
Should women over 40 do a bucket-list bodybuilding competition
The negative message of “me versus me”
Finding intention with what you’re doing (that’s your motivation)
Her book: Challenge Your Circumstance URL link for purchase: https://www.thesayge.com/store

Mentions:

@lady__hammer

@__sayge___

Stephanie’s website: http://www.thesayge.com/

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Also find many of these episodes in video form on my YouTube: Buffcake22!

Thanks for listening to another episode of Chick Chat onThe Women’s Fittest Podcast! This is episode #103

Topics covered:

Where’s Brooke?
What’s Melissa been up to as she was gone last week
New NPC rule that teens have to be 18 now to compete instead of 15
What do we think about athletes doing only fans and other things men will pay women in the industry for
Instagram engagement and reach being crap
Weirdos on social media and blocking them
Doing CrossFit for cardio
Difference between a sponsorship and a ambassadorship
Do you believe in fasted cardio? (this was a guys question to clarify not a girls question—my bad!)
Doing vacuums for core
What’s your struggle this week?
Embracing challenges rather than playing victim
The annoyingness of fake real on social media
Overrated underrated
Favorite food after drinking alcohol
Debating if the world shut down in 2019 or 2020 LOL
Suggested Supplements when getting serious about lifting? Forgot protein powder—find one you like!
How differently people communicate and how frustrating it can be.
We’re making a Spotify gym playlist we’ll share it next week
That was my nickname in college game l.
Debra and Kira are doing a fat loss competition

Mentions:

@melissabrodsky

@walkerbrooke

@ifbbprokiraneuman

@buffcake22

@thewomensfittest

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Email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Instagrams @buffcake22 @thewomensfittest

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #102 and my guest today is IFBB pro Tia Douglass!

There’s so much I need to say about Tia. First of all her tenacity for this sport over the last 10 years is absolutely incredible. Earning her pro card in 2019 and making history winning 4 first places two years in a row at the Baltimore classic in 2020 and 2021 in bodybuilding and women’s physique!! Who does that?! Secondly, but actually first, is that she’s just a beautiful person.

These interviews are not just about celebrating the accomplishment of the athlete but the story overcoming adversities to get there. Tia’s story is unique but no different. Not everyone connects to this particular struggle with emotional or binge eating but every woman at some point has realized she could be great and somehow allowed fear to get in the way, manifesting in a struggle of some kind. We have all self sabotaged to some degree.This is relatable. To know you have a gift but to be scared to fulfill it could be any woman’s journey.

Maybe this is why I love hosting this podcast so much. I love to get to to the heart of the athlete. And for the women who choose to bear it all, not just in 4 triangles to a panel of judges, but their heart & soul to a world, I’m honored and give you my stage, my platform, and all my respect. Because there’s no guaranteed prize for either one. You’re just doing what you feel lead to do: Show who you are.

This interview ended with Tia breaking into song blessing all of us with the truest message “Jesus loves me”. You know ones heart is gold if someone asks you to sing and that’s the first song that comes to mind.

I hope this connection translates to the crowd of listeners, because it definitely resonated with me. And each story only needs to affect one person to make a difference. Then that person affects another and that’s how the strength grows. Women supporting women, empowering women, encouraging women.

Wishing continued healing and growth to you Tia Douglass. We are all cheering for your victory, and on going recovery. Yes, Jesus loves you. And so so we. Cheers to being fearless in the confidence of knowing and discovering who you are and who you’re meant to be, and being brave enough to share it.

If you’re struggling with binge eating disorder or any type of emotional disorder there’s help available. It does get better and easier. I encourage you to seek professional counseling. There’s hope for recovery if you chose it.

Mentions:

@ifbb_pro_musclebarbie

@marvelousv

@mzprettymuscle

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

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Coaching inquiries email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of Chick Chat onThe Women’s Fittest Podcast! This is episode #101

Topics covered and your questions answered:

Thank you for the amazing reviews on Apple/iTunes!!
Melissa is in Dallas and we missed her but she’s working hard furthering her career.
Kira has a new Instagram! It’s @ifbbprokiraneuman
Is 36 years old too old to begin training?
How do we differ in terms of training styles?
How do we deal with social media? (Managing negative/inappropriate comments)
Who drinks alcohol?
Do you need breast implants to compete?
What are some things people don’t know about you?
Has Kira ever gotten into a fight?
Renee Jewett’s new bob haircut
Good protein choices for vegans.
How does your training effect you keeping a stable relationship? (Aka: are you single Brooke?)
Training to get boulder shoulders
How to be comfortable with off season shape and managing it
Should one go off birth control for contest prep
Plus Brooke talks about her road rage and using her air fryer (not at the same time), Kira doesn’t mind nasal swab tests, and we share several other hilarious stories! We had fun with this one! Hope you do too!

Mentions:

@melissabrodsky

@walkerbrooke

@ifbbprokiraneuman

@roxyqueflexx (Renee Jewett)

@buffcake22

@thewomensfittest

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Check out my Amazon link to shop what I shop! This is a paid link and I thank you if you chose to purchase through it. I can earn money for qualifying purchases! https://www.amazon.com/shop/buffcake22

Email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #100 and I have an amazing guest to celebrate! Today IFBB pro Autumn Cleveland and I have an incredible chat and I’m so excited to share this side of her with y’all!

Autumn has a very charming humility about her which makes her that much more fun to support. Her journey begins as an awkward teen being bullied for her twiggy size… spoiler alert: She won.

I hope you enjoy this conversation as much as I did. Thank you for your time Autumn! Wishing you continued evolution through all your endeavors and experiences! Cheers to this platform and the growth that makes us be.

Topics she covered:

Bullied as a kid
Figuring out she wasn’t a team player
Competing for 19 years from 15-34 years old and how the bodybuilding community has grown into a team through social media
The support of women in the sport
Struggles with self confidence and growing through that
Social media and trolls and support
Her competition history, finally getting her pro card and what it took to achieve that.
How difficult it is to feel like she made it standing next to the women she’d looked up to.
Getting better for stage
Using the judges for feedback
The importance of posing and who she uses to help her
Working through scoliosis
What it takes to be coachable when you’re a bit of a control freak
Coaching differences between amateur and pro level
Full circle moment of competing on the same stage of her first show as a pro
This past year competing a lot and why she did each show
What’s to come during improvement season
Being on Accutane for cystic acne and the struggle with skin issues
Final message to women: Take action in creating your life and you’ll learn just how powerful you can be.

Autumn’s YouTube Documentary: Bodybuilding Motivation Documentary: IFBB Pro Autumn Cleveland

Mentions:

@autumnatikk

@kennywallach

@npcwomensworkshop

@vytamin_c

@icandyfitbeauty

@therealfitnessbeauty

@shaneheugly

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Check out my Amazon link to shop what I shop! This is a paid link and I thank you if you chose to purchase through it. I can earn money for qualifying purchases! https://www.amazon.com/shop/buffcake22

Email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Instagrams @buffcake22 @thewomensfittest

Thanks for listening to another episode of The Women’s Fittest Podcast! This is Chick Chat Brooke, Kira, Melissa, and myself are talking everything contest prep! This is episode #99

Topics covered:

Our individual personal first time experiences competing
Managing fatigue on prep
Avoiding succumbing to cravings when you have a sweet tooth
Feeling like you’re good enough every time you look at your competition
Feeling confident and natural with posing
How far out do you start prep
What’s your favorite division and is it the one you compete in
Peak week strategy and manipulating water/salt/carbs etc
Managing post show weight gain
How to manage or mitigate post-show blues
Our best advice for contest prep newbies if you’re ready or if you should do a show
Lots of tips on posing, what suit to get, hair, makeup etc
Comically ending on discussing Tanning and peeing and other things we’d never expected on show day

Mentions:

@melissabrodsky

@walkerbrooke

@buffcake22

@thewomensfittest

(Kira was hacked but she’ll be on ASAP)

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Check out my Amazon link to shop what I shop! This is a paid link and I thank you if you chose to purchase through it. I can earn money for qualifying purchases! https://www.amazon.com/shop/buffcake22

Email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

We are back with another episode of The Women’s Fittest Podcast: Mom Squad!

In this episode #98 Abbie, Katie, and I once again lay it all out with a variety of topics such as:

What are you a little OCD about?
Should you charge your kid rent if they come home to live with you after college?
Why don’t kids pick up after themselves (no answers just examples)
Newborns: what we liked and didn’t like
One trip: carrying groceries and how toilet paper messes up the one trip bc it’s awkward and bulky not heavy!
Toddlers: what we love about this stage
Exercise advice for seniors
How changing your physique doesn't heal an emotional trigger that caused emotional eating, disordered eating etc
The problems with thinking bariatric surgery will fix your overeating and the importance of counseling dovetailing with any physical goal to achieve it
News years fitness resolution mistakes and Abbies love of dark chocolate
10 year challenge life version
The balance between adherence and optimal when assessing your goals and the behaviors that move you towards them
Katie shares about her recent decision to leave social media for now and we all chime in about the benefits

Mentions:

@gymglamapparel (Code buffcake10)

@shortfitneverquit

@katiebeck_ifbbpro

@buffcake22

Abbie coaches and trains moms through pre and/or postpartum both in person and on line and you can contact her via Instagram @shortfitneverquit or https://linktr.ee/amoverbeek

Debra sells training programs and has a private Facebook group for purchasers! Email buffcake22@gmail.com for more info and check out this link for the podcast directories, newsletter, and Amazon shop https://linktr.ee/Buffcake22

Subscribe to The Women’s Fittest podcast wherever you find podcasts for Athlete Interviews, The Mom Squad, and Chick Chat editions as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find clips these episodes in video form on YouTube: Buffcake22

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #97

Such a pleasure chatting tons of practical information for health, bodybuilding, and contest prep with Theresa Ivancik! I tried to interview her about her journey- and it’s all here- but it’s speckled between stories of John Meadows and training principles, dieting and other tangents. No complaints from me this was a fun one with a lot of takeaways whether you’re just trying to get healthy, or relating on the competition or pro level! Thank you so much for your time Theresa!

Topics she covered:

Learning bodybuilding from workouts and prep from magazines before social media
coaching under John meadows
How to train and the evolution of it
The importance of Coach and client communication
Importance of sleep
Different client goals competing, shy older ppl hire coaches, to learn, to get over poor food relationships
The importance of fitness and nutrition in everyone from kids to older adults
How bodybuilding broke the cycle of building for Theresa
Competing with her 83 year old Grandpa (Pap)
Her completion history from amateur to pro card in bodybuilding to coming down to womens physique
Her last night hanging out with John Meadows at her latest show right before his passing
Memories with John Meadows
Switching coaches and who she working with now
Training to bring up body parts
The importance of recovery techniques and stretching for growth
How social media flags and pulls stage shots for nudity and music
Prep plans and what her diet looks like
Her final message to chase your dreams and don’t get comfortable

Mentions:

@tivancik_ifbbpro

@mountaindog1

@helletrivino

@hyacine_nassir

@jamieeasonmiddleton

@themsolympia

@wingspfstrength

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Check out my Amazon link to shop what I shop! This is a paid link and I thank you if you chose to purchase through it. I can earn money for qualifying purchases! https://www.amazon.com/shop/buffcake22

Email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Instagrams @buffcake22 @thewomensfittest

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #96

The Chick Chat crew is on and we’re talking everything new year new you! 2022 is going to be amazing!! From our own personal resolutions and to goals, to sharing our favorite practical and real advice for gym and diet starters and re-starters. Join IFBB Pro Melissa Brodsky, IFBB Pro Kira Neuman, IFBB Pro Brooke Walker and myself Debra Jean Terpstra as we share our everyday lives, at all levels of experience, and lots of knowledge, through all different stages of fitness and bodybuilding!

Mentions:
@melissabrodsky
@ifbbksneuman
@walkerbrooke
@buffcake22

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Email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out our Instagrams: @thewomensfittest

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #95

Happy New Year! Starting 2022 off with a huge bang chatting with one of my favorite pros and people IFBB pro Brooke Walker. This was an emotional interview as Brooke described how events of the past year left her heart both broken and full at the same time. This sport is not for the faint of heart and Brooke is as real and genuine as they come living every moment of it out loud. Looking forward to this year of prosperity and growth. The best is yet to come and we are all rooting for you, Brooke!

Topics she covered:

Taking third place at her first Olympia ever and the journey it took to get there.
Working with John meadows, the impact he had on her and so many, and his passing right after her Olympia qualifying win. What type of coach he was and how she’s inspired to always be a coach and person like John.
What she did differently for this Olympia prep to land Brooke a 3rd place win on the most prestigious stage in the world.
The importance of rest and recovery.
Finding a new coach after Johns passing.
How bodybuilding and competing and the sport has impacted her life.
Brookes ideal version of womens physique and thoughts on judging it.
What she needs to improve on and what she’s doing during improvement season to make it happen.
The pros and cons of training at the gym where she works.
And more!

Mentions:
@walkerbrooke
@mountaindog
@berryswole

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Check out my Amazon link to shop what I shop! This is a paid link and I thank you if you chose to purchase through it. I can earn money for qualifying purchases! https://www.amazon.com/shop/buffcake22

Email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Instagrams @buffcake22 @thewomensfittest

We are back talking all things serious and silly with another episode of The Women’s Fittest Podcast: Mom Squad!

In this episode #94 Abbie, Katie and I once again lay it all out with a variety of topics such as:

Offending the podcast listeners (sorry) lol
Thoughts on celebrating Santa
Skin stretch from pregnancy and or skin care in general (any tips?)
Christmas traditions that are your favorite or what you love/hate about Christmas/holidays
Katie’s leg almost getting amputated.
Did you ever hear your mom cuss?
Should Children have homework?
Healthy at any size and does body composition create happiness. Question: Do fit bodies look different?
Do you alter or enhance your appearance for men?
How many gifts do you give your children for Christmas?
What if Jesus mother Mary had decided to have an abortion?

Mentions:

@gymglamapparel (Code buffcake10)

@shortfitneverquit

@katiebeck_ifbbpro

@buffcake22

Abbie coaches and trains moms through pre and/or postpartum both in person and on line and you can contact her via Instagram @shortfitneverquit or https://linktr.ee/amoverbeek

Debra sells training programs and has a private Facebook group for purchasers! Email buffcake22@gmail.com for more info and check out this link for the podcast directories, newsletter, and Amazon shop https://linktr.ee/Buffcake22

Subscribe to The Women’s Fittest podcast wherever you find podcasts for Athlete Interviews, The Mom Squad, and Chick Chat editions as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find clips these episodes in video form on YouTube: Buffcake22

Thanks for listening to another episode of The Women’s Fittest Podcast!

In this episode #92 Sarah Ford Bishop talk about the difference between health goals and physique goals and what it takes to achieve them, or what your journey could look like for either or both. Thanks Sarah for chatting with me! It’s always a pleasure to discuss topics and hear your perspective!

Sign up for my weekly newsletter premiering December 2021: http://eepurl.com/b6uPd5

Check out my Amazon link to shop what I shop! This is a paid link and I thank you if you chose to purchase through it. I can earn money for qualifying purchases! https://www.amazon.com/shop/buffcake22

Email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Instagrams @buffcake22 @thewomensfittest

Thanks for listening to another episode of The Women’s Fittest Podcast!

In this episode #92 we have a Chick Chat with IFBB pros Melissa Brodsky and Kira Neuman! It’s the first episode with more than one person and we will work on the dynamics of taking turns talking. Lots of great content was discussed and it was super fun! Look forward to these episodes 2x a month with a 4th spot in the group filled from a previous one on one interview. (Sort of a wild card spot, unless it gets filled by a a regular.)

Topics covered:

Right off i talk about how I didn’t know Kira was a lesbian to which she replied, I’m not i just have a girlfriend of 12 years. LOL
Is there balance in professional bodybuilding?
Kira how did you know it was time to retire?
How much sleep do you get?
Audience questions (many were about dating life/types (which we likely won’t touch on too much in the future because we’re trying to help women not looking for dates)
Melissa asks how we think about the food we eat. Checking calories or weirdly knowing the macros of something when we eat it every tiime. And we discuss our daily diets including Kira’s (and mine) love for cake and sweets and the enjoyment of eating the same food all the time.
Kira leaves us at one point to train a client and Melissa and I keep talking!! So there’s more!…

Co-hosts:

@melissabrodsky

@ifbbksneuman

Sign up for my weekly newsletter premiering December 2021: http://eepurl.com/b6uPd5

Check out my Amazon link to shop what I shop! This is a paid link and I thank you if you chose to purchase through it. I can earn money for qualifying purchases! https://www.amazon.com/shop/buffcake22

Email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Instagrams @buffcake22 @thewomensfittest

Thanks for listening to another episode of The Women’s Fittest Podcast!

In this episode #91 I have the pleasure of chatting with IFBB Fitness Pro Katie Beck, and this is just the beginning. I’m so excited to share that Katie will be regularly joining our Mom Chat podcast (renaming to Mom Squad!) with Abbie and I. So this episode is your intro to her!!

Katie is a 40 year old new mom of 9 week old JT (you can hear him at times) but also mom to 3 teenage step-sons. We talk about so much as Katie has experienced a ton of life, including:

Beginning gymnastics at age 3 and the pros and cons
Working with Special Olympics
How she got into the fitness category of bodybuilding
How difficult competing is and everything nobody tells you about show day
Meeting her husband “later” in life
Working for Curves International
Working as a K-12 gym teacher
Why she’s so staunchly pro-life
And of course it’s all sprinkled with faith & freedom as Katie is a die hard Patriot and Christian living in Texas

Katie I want to thank you so much for sharing your journey in such a genuine way. God is so good and he brought you into my life to be a part of this and I hope your energy and perspective will be as touching to those listening as it was for me. I was so excited to interview you and in the end you led me speechless with your testimony. Looking forward to all the future episodes on The Women’s Fittest: Mom Squad edition.

Mentions:

@trishwarren1

@thebranchwarren

@katiebeck_ifbbpro

@slkfit1020

@whitneyjones_ifbbpro

@shortfitneverquit

@oksanagrishina

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Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Instagrams @buffcake22 @thewomensfittest

Thanks for listening to another episode of The Women’s Fittest Podcast!

In this episode #90 I get to interview the amazing IFBB Figure Pro and 5x Olympian Ivana Ivusic! Such a lovely and lively much awaited conversation!! She’s just one of those people you could talk to all day! Thank you Ivana, so much, for your time! I look forward to more of your realness about all things bodybuilding!

Topics covered:
The evolution of bodybuilding/prep with social media and how competing/prep was before Instagram really took off
Sponsorship with @hosstilesupps
online coaching biz with Ivana and her husband Brett
Building a healthy metabolism
How competing helped build her confidence and channel her extroversion
Women empowerment
Social media
Life during lockdown
Christianity
Men’s/women’s health in bodybuilding and more

Mentions:
@ivanaivusic
@brett_wilkin
@armbrustprogym
@courtneykiing
@mzprettymuscle
@officialgasp
@officialbetterbodies
@nick_walker39
@guycisternino
@thebranchwarren
@livrothh
@maddyforberg
@philheath
@fouadabiad
@melissabrodsky
@melissabum

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Email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!
Check out my Instagrams @buffcake22 @thewomensfittest

We are back talking all things serious and silly with another episode of The Women’s Fittest Podcast! Mom Chat edition!

In this episode #89 Abbie and I cover topics like:

Celebrating Halloween with little kids and what we dressed up as in the past
How we personally navigate the holidays
Thoughts on homeschooling
Athletes responses to getting the one nine (opinion: being athletically healthy might make for a worse case)
How a new mom could healthily approach the “bounce back” postpartum with exercise
Advice for others navigating the holidays
Pros and cons of barefoot lifting
What are we thankful for
What the podcast and this sport means to us

Mentions:

@cedricmicmillan

@fearlessmiranda

@katiebeck_ifbbpro

@gymglamapparel (Code buffcake10)

@shortfitneverquit

@buffcake22

@thewomensfittest

Cedric McMillan talks about nearly dying:

https://youtu.be/lhc2fbgflQs

Abbie coaches and trains moms through pre and/or postpartum both in person and on line and you can contact her via Instagram @shortfitneverquit or https://linktr.ee/amoverbeek

Email Debra at buffcake22@gmail.com and request my FREE assessment form or check out this link for the podcast directories or my Amazon shop https://linktr.ee/Buffcake22

Subscribe to The Women’s Fittest podcast Interviews and Mom Chat editions as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast.

Thanks for listening to another episode of The Women’s Fittest Podcast!

In this episode #88 I interview the incredible 2021 Miss Fitness Olympia Whitney Jones. This 44 year old mother of two teenage boys and absolute powerhouse is so wise with life experience and perspective. I felt like I listening to a favorite teacher! Whitney grew up the youngest of three with two older brothers who taught her how to be competitive! After one run in figure she turned to the fitness division witnessing the performances and being wowed and challenged! The fitness division, especially on the pro level, is no joke and after a neck injury in 2018 resulting in partial paralysis Whitney thought her career could be over. After searching for anyone who recovered from a similar neck break and not finding anyone, she decided to be the story of hope and she came back and win the Olympia! If you don’t love Whitney after this interview that’s definitely a you problem. She is all the work ethic, all the tenacity, and all the positive vibes!! Pure inspiration for women everywhere! Thank you again for your time and this interview was my absolute pleasure!

Topics covered

Staying focused in the gym to avoid the guys picking up women and other advice for women in the gym
What makes a good fitness routine and how difficult the fitness division really is
How to be a more positive person and
How Whitney eats IIFYM all the time even with prep and her very healthy relationship with food and how building lean muscle has allowed her to diet flexibly
Her 16 surgeries and many injuries including a broken neck which was supposed to end her career
Running 5 businesses while being a single mom of 2 teenage boys
What her training looks like
Her book she’s writing
And so much more

Find Whitney: https://linktr.ee/WhitneyJones

Mentions:

@whitneyjones_ifbbpro

@sabrinam006

@jenniferdori_ifbbpro

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Check out my Amazon link to shop what I shop! This is a paid link and I thank you if you chose to purchase through it. I can earn money for qualifying purchases! https://www.amazon.com/shop/buffcake22

Email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Instagrams @buffcake22 @thewomensfittest

Thanks for listening to another episode of The Women’s Fittest Podcast!

In this episode #87 I interview IFBB wellness pro Ashton Penney! This flight attendant literally flies by the seat of her pants living a very YOLO lifestyle. Her personality is absolutely delightful and she’s a terrific conversationalist. Ashton built her base from a phenomenal background with track and coaches in high school teaching her proper weight training. She also has a background in Brazilian jujitsu! By the time the idea of competing was presented to her she was all in!

Ashton goes into great detail about her training and and how she stays on course with her extremely unstructured lifestyle with tons of travel seeing the world . She loves life, and lives by the motto of “I’ll do anything once”! Her story of running a marathon, untrained, and on a whim had me dying laughing! Be encouraged that she’s not stage lean year round too—and she talks about it openly!!

This interview was fun, funny and and super inspiring. Ashton you are sweet and a breath of fresh air and I wish you everything good. Watch for this beauty to grace the stage with her pro debut fall of 2022!

Mentions:
@aluckypenney
@franciellemattos_

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Email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Instagrams @buffcake22 @thewomensfittest

Thanks for listening to another episode of The Women’s Fittest Podcast!

In this episode #86 I share the latest in life after a brief 2 week hiatus from the podcast. If you take away anything from this episode please let it be that suicide is never an option! I do not go into detail about what happened, but with the tragedy that occurred I did feel obligated to share why I took a brief break from podcasting and social media. The aftermath of such a tragedy is incomprehensible. You matter! You are valuable! You are SO loved! And your actions have consequences. Suicide is never an option!
It also seemed like a right time to move forward with renaming the podcast. (Something I’ve wanted to do for some time now.) I do cover a few other events/topics as well.. They are as follows:

New name for the podcast and why!
Grieving one of Anna’s friends who committed suicide last week. (please pray for all those affected)
Death of 2018 Mr. Olympia Shawn Rhoden
Ig accounts being are hacked left and right! (some tips to prevent this)
Why a waist trainer? Or why not!
Upcoming Facebook group, newsletter, and training programs for purchase! (link below)
Where do I start when trying to get healthy? (brief overview)
My first experience with donating blood!

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Check out my Amazon link to shop what I shop! This is a paid link and I thank you if you chose to purchase through it. I can earn money for qualifying purchases! https://www.amazon.com/shop/buffcake22

Email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Instagrams @buffcake22 @thewomensfittest

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

In this episode #85 I talk with the beautiful (now 49 year old) IFBB pro Karina Nascimento. What I thought was going to be an amazing interview about her bodybuilding journey, turned out to be that plus an incredible personal spiritual journey triumphing over severe child abuse, heartache from losing several loved ones, and pain and depression . Beautifully shared, Karina speaks of being put up for adoption at 6 months old in Brazil, and how she eventually landed in a children’s home in Texas (which is now her charity) because her mother was mentally unwell. Karina shares her journey to become Miss Olympia as only the tip of the iceberg, and how the real struggle of finding herself began after stepping down from the big stage in 2015. It took several years of digging through the crap to be victorious over her past, but she is at peace, thriving, lifting, mothering, and being a wife. This interview was such a blessing and I’m so grateful for this privilege, Karina. Thank you for sharing your life with us. Wishing you nothing but continued blessings.

Mentions:

@karinanascimento615

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Check out my Amazon link to shop what I shop! This is a paid link and I thank you if you chose to purchase through it. I can earn money for qualifying purchases! https://www.amazon.com/shop/buffcake22

Email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

Emotional eating is very common and it takes a lot of work and likely professional therapy to understand your behaviors and choices and learn new ones. In this episode #84 I share some tips for mindful eating and how it’s helped me heal my ill food relationship (emotional eating).

Mindful eating is the preparation necessary for a positive outcome with a more calculated plan if you have a history of emotional eating or other disordered eating. I talk about the difference between mindful eating, calculated eating, and intuitive eating and when you might incorporate them.

Also, in this episode I share a timeline to health or physique change could that look like. What could you notice in the first week, four weeks, eight weeks, and twelve weeks if you consistently adhered to a plan? The time will pass anyway, might as well put some effort towards your health or physique goals if you have spent time eating mindfully or already know how.

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Check out my Amazon link to shop what I shop! This is a paid link and I thank you if you chose to purchase through it. I can earn money for qualifying purchases! https://www.amazon.com/shop/buffcake22

Training programs available November 26, 2021 Email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

In this episode #82 Registered Dietician and figure IFBB Pro Hailey Wegner is back (now officially an RD) to debunk diet myths with me! You’re going to love this one!

Diet myths debunked:

Women need to eat 1200 calories to lose weight/body fat.
You need to do a cleanse or detox before you begin a diet to reset metabolism and prime your body for fat loss.
Carbs make you fat/You must cut out carbs to lose body fat or do keto.
You must eat several meals a day to stoke your metabolism.
Intermittent fasting is the best way to lose body fat.
You can’t eat 2 hours before bedtime or it will get stored as fat. How should you optimally appropriate food around bedtime?
One high calorie meal or binge can blow all your progress and make you gain back the fat you lost and then some. What do you do after you “mess up”?
You should eat back or subtract the calories burned on your fitness tracker or the “calories burned” on the cardio machine to determine how much weight you will lose in a week.
Maintaining weight and maintenance calories are the same thing. What’s the concerns with chronic deficit dieting and how do we incorporate diet breaks/refeeds/untracked meals for health and adherence?
All you have to do is eat clean to lose weight. Intuitive eating, tracked, and untracked eating are all ways to diet, how do you determine which is best for your goals?
The scale is the best/only way to measure physique progress. What are good ways of tracking/measuring physique progress?

Bonus Questions:

How do you set up a diet? (general overview with macros)

How much weight should one lose per week to optimize the fat loss per centages?

How might you adjust your diet according to your menstrual cycle?

We concluded with some funny convo about social media!

Find Hailey on Instagram @hailey_ifbb_rd

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Check out my Amazon link to shop what I shop! This is a paid link and I thank you if you chose to purchase through it. I can earn money for qualifying purchases! https://www.amazon.com/shop/buffcake22

Email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

In this episode #81 I have an incredibly informative chat with humble and classy coach Chanel Colette. This down to earth, former bikini and wellness competitor, now coach and business owner, is living the bodybuilding lifestyle after age 35, and absolutely killing it! In this interview Chanel speaks thoroughly on many topics pertinent to women like:

How hard work can beat genetics
The many sacrifices of the competition grind
Living the lifestyle post the stage and what that looks like and the nuances of it
Glorifying the competition body
Hormone health and other health markers and with blood work
Energy availability and amenorrhea
Blood sugar Dysregulation and regulation
Coaching as a person to person experience rather than just to sell product
The intricacies of social media
And how her cat threw up during the podcast but her dog ate it so she didn’t have to clean it up! LOL

Amazing time with Chanel I know you’ll enjoy this one! She also offered tons of praise for her coaches Matt Jansen and Jason Theobald.

Mentions:

@chanelcolette

@mattjansen8

@scoobyprep1_ifbbpro

Check out her website for coaching, training programs and more: https://www.chanelcollette.com/

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Check out my Amazon link to shop what I shop! This is a paid link and I thank you if you chose to purchase through it. I can earn money for qualifying purchases! https://www.amazon.com/shop/buffcake22

Email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Instagram @buffcake22 @womensmaximumfitness

We are back talking all things serious and silly with another episode of the Women’s Maximum Fitness Podcast! Mom Chat edition! It’s been over a month since we recorded as Abbie’s family was all sick!

In this episode #80 Abbie and I once again lay out everything controversial. Starting right off the bat with the story of John Money who is labeled the first man to perform gender reassignment surgery. Tied to this we talk about Abigail Schrier’s book “Irreversible Damage” where she investigates the transgender craze plaguing our teenage children. To be clear we are not dismissing the reality of transgender people or their pain or struggle transitioning after years of therapy. This is about how easily children can decide their gender and go through with a hormonal transition when they can’t even legally vote, drive, drink, get married, etc.

Once again the topic of abortion comes up, with all the “women’s marches” going on recently all over the country. Yes we believe abortion is murder.

Then enter the topic of endocrine disrupters, with a special “guest appearance” from our friend and holistic NP Tara Woodland to share in a voice message about thermal receipt paper. Oh the BPA!! Don’t touch your receipts. And if you do don’t use hand sanitizer. Avoid plastic too. And definitely don’t heat it as it breaks down the plastic which leeches the BPA.

Fourth is the topic of postpartum depression. This does get a little dark as Abbie and I personally share how horrifically hormones can mess with the mental state of of the new mom. It’s normal but also necessary to know when you need to get counseling or medication. If you’re experiencing this please seek help from a medical professional.

And finally we touch on the state of the economy with gas prices, businesses closing and reducing their hours of operation etc. Let’s go Brandon!!

If there’s a message of hope in this all it’s that we are gently reminded how God is in control and really none of these things have any bearing on the final outcome for us Christian sinners falling short every day. Keep fighting the good fight but come quickly Lord Jesus!

Mentions:

@gymglamapparel (Code buffcake10)

@shortfitneverquit

@buffcake22

@tara.woodland

Abbie coaches and trains moms through pre and/or postpartum both in person and on line and you can contact her via Instagram @shortfitneverquit or https://linktr.ee/amoverbeek

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form or check out this link for the podcast directories or my Amazon shop https://linktr.ee/Buffcake22

Subscribe to the Women’s Maximum Fitness podcast Interviews and Mom Chat editions as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Women’s Maximum Fitness podcast. Also find these episodes in video form on my YouTube: Buffcake22

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast! In this episode #79 I get to hear the incredible story of NPC figure competitor Amanda Almodover as we wrap up National Mental Health Awareness week.

Christmas eve 2014 Amanda was released from the hospital. A moment she will never forget and a stay that finally got her the help she needed to live, after revealing her cutting addiction coupled with anorexia to her mother. Amanda’s story is amazing and emotional as she so articulately shares not just the insight from her experience, but her daily continuous growth being mindful and while teaching kindergartners. There are so many golden nuggets of a wisdom and truth in this episode. My favorite is that “actions have consequences” can we say it louder for those in the back!

Amanda shares how she knows she’s not enough without God, how she’s healing through healthy coping mechanisms, how her rock bottom has revealed the importance of incorporating mental health outlets for the children she teaches, and how bodybuilding is not at all about your body but about helping her be a better person. This interview touched my soul and if it helps even one more it will be worth the words. So SO glad I didn’t lose this episode as my computer died 20 minutes before we were done. (Phew)

Amanda you are brave, worthwhile, and we are so glad you are here.

Follow her @amandadover654

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Check out my Amazon link to shop what I shop! This is a paid link and I thank you if you chose to purchase through it. I can earn money for qualifying purchases! https://www.amazon.com/shop/buffcake22

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Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

In this episode #78 I chat with the intensely charming Jeana Aragon! Jeana is a fitness guru (49 years young), mother of two wonderful teenage boys, and wife of 22 years to Alan Aragon, scientist/nutritionist and author of the research review site AARR.

I’m so thankful for this interview! Through a variety of practical application suggestions, over and over Jeana answers the ever popular question: How do I live a healthy lifestyle and love it?

She shares her relatable fitness beginnings of constant discomfort with efforts to be skinny through starvation and excess cardio which resulted in binges, “failure”, shame, then repeat. Through the grace of God a healthy food relationship was birthed upon finding her now husband Alan, and the lifestyle he was educated on became their life together brick by brick.

Jeana is a die-hard foodie, so of course we talk about how she incorporates healthy foods into family meals. Jeana is an amazing cook and lays out the basics to preparing nutrient dense meals for her family from grocery to table.

We also cover the importance of weight bearing exercise, how they kept it going throughout the pandemic as a family, and about the break from exercise Jeana took to raise her 2 boys. We talk about mom “bounce back” pressure now days and encourage women to be strong and not put that pressure in themselves. We discuss child-reading such as: reading with kids, pushing them into sports, and encouraging other extra curricular like art and music.

This is a very complete episode from the perspective of a woman successfully balancing family, and health. I hope you give Jeana a follow. I promise you will be positively inspired daily.

Follow:
@jeana.aragon
@thealanaragon

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Email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

In this solo episode #77 I talk generically about what contest prep looks like and lay it out a “cliff notes version” of how to prep yourself for a show talking more in depth about criteria for if you’re ready to prep or prep yourself. I linked two previous prep episodes that I mentioned below as well.

I also emphasize throughout mirroring the similarities with coaching yourself for fat loss (health reasons) with contest prep as well allowing you to discern if and how you can coach yourself through a fat loss phase. It’s really not that difficult!

Also, the Bodybuilding Olympia begins Friday October 8, 2021 and I’d encourage anyone interested in competing or curious about the sport to either order the $59 pay-per-view (linked below) and/or to follow the social media pages linked below. When following the below mentioned pages please note the winner’s social media accounts are often tagged so you can then follow and support the athletes you find inspiring!

Olympia pay-per-view link: https://www.olympiaproductions.com/

Mentions:

@mrolympiallc

@wingsofstrength

@official_rxmuscle

@w_wittmanphoto

@aroundthenpc_jm

@arnoldsports

@maximummusclereport

@npcnewsonlineofficialpage

Bodybuilding for Heath. Who should compete? What to expect from a coach. episode #68 https://podcasts.apple.com/us/podcast/womens-maximum-fitness/id1491040930?i=1000532763675

Gym etiquette and bodybuilding prep for beginners episode #7 https://podcasts.apple.com/us/podcast/womens-maximum-fitness/id1491040930?i=1000463774802

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Email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

In this episode #76 I have the absolute privilege of chatting with Miss Olympia 1996-1999 Kim Chivezsky- Nicholls! We talked about bodybuilding, and what competing was like 20 years ago not just for her but for women. She shared how she and Chad met and how she was halfway through her first pregnancy before she knew she was pregnant. Throughout Kim talks about how proud she is of her boys! We talked relationships, family, business, art, diet, pretty much EVERYTHING. Kim is a beautiful person and it’s apparent how driven she is and has always been, and how much her family means to her. I hope you enjoy this special interview with one of the legends in our industry and appreciate the wisdom she shared. So much respect and love for her. Thank you Kim, this was truly my pleasure!!

Mentions:

@mzolympia

@thedietdoc

@raising_mayhem

@_dominic_nicholls

@oksanagrishina

@ifbbmissytruscott

@therealfitnessbeauty

@ronniecoleman08

@big_ramy

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Email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

I’m retired from fighting for my life. In this short WMF episode #76 I share 4 tips to slowing down and being present in life while moving forward. Experience is a great teacher, but boy do you learn. In 10 years I’ve gone from being a ball of anxiety to managing my drive to succeed harmoniously with enjoying the moment.

Much love,

Debra Jean

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My linktree: https://linktr.ee/Buffcake22

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

In this episode #75 I talk about plans with the podcast for the future, how your feedback can help, when opinions matter, and my ultimate goal with this podcast which is helping ALL WOMEN and reaching as many women as possible in their prospective stages of life.

I talk about the negativity of speaking openly and what I can control with interviews and my speech on this platform and what I can’t. Surprisingly my intentions with this podcast are good lol and I know it will not all be well received and that’s truly ok. I’m honestly just being myself and practicing freedom of speech in the kindest and realest, yet still kindest way I can. My email is listed below if you have praise, criticism, concern or other feedback. It is all welcome!

This episode is the beginning of me doing more solo episodes. Moving forward they will be more topic specific and around 30-45 minutes and I’ll likely be posting 3-4 episodes (of variety) weekly. Your participation is welcome so if you have topic ideas or questions PLEASE email me: buffcake22@gmail.com

In this episode I also Update you on my health/heart/thyroid issues.

Sign up for my weekly newsletter premiering late fall 2021: http://eepurl.com/b6uPd5

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Email Debra: buffcake22@gmail.com

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find many of these episodes in video form on my YouTube: Buffcake22!

Check out my Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

In this episode #74 I had the pleasure of spending time with IFBB WPD pro Pat Gosselin. What an incredible interview! Pat is confident yet humble, sweet yet spicy, and extremely thoughtful and thought provoking. I cannot tell you how many times my mind was blown by this enchanting soul. So grateful for her time shared on the podcast, less than two weeks out from her Olympia debut. Follow her and cheer loud she’s kicking ass on stage and in life!

Topics covered:

Women/offseason/pressure/shame
Social media/exposing yourself to criticism
Not giving a f*ck about what people think
Anxiety/overthinking doesn't give more results
Doing your best vs what is enough
Why Pat doesn't reverse diet
Why she takes 1 month off training post-show
Pat's split workout on and off-season
Taking time off/enjoying other aspects of life
How to "disconnect" to really be your best
Making time for family and friends
Making sure you're not becoming a selfish person
Cheering other people up and wishing them well
Healthy competitor mindset
standing together as a community

Mentions:

@pat.gosselin.ifbbpro

@shelbystarnes100

@krristinanicole

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find these episodes in video form on my YouTube: Buffcake22!

Check out my Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

In this episode # 73 I enjoy a fascinating interview with IFBB WP Pro Melissa Teich! Only 3 weeks out from her Olympia debut, I’m grateful to Melissa for taking the time to sharing her journey with us thus far. With a background in swimming this WP pro actually started in figure but took a hiatus to powerlift before returning to the stage and winning her pro card in women’s physique. Believe it or not, that powerlifting time helped her stack another 20 pounds onto her frame.

Melissa shares about her unique job as a nurse working with inmates while she snd her husband also own two gyms. You won’t believe what they did to allow their members to train during lockdown! She also talks thoroughly about her training and diet. And her experience doing a triathlon was scary hilarious! This was really enjoyable, thank you Melissa!

Find her on Instagram:

@missbeast25_ifbbpro

Mentions: @shelbystarnes100

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find these episodes in video form on my YouTube: Buffcake22!

Check out my Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast! Mom Chat edition!

In this episode #72 Abbie and I talk about everything controversial. As parents it’s important to us to be aware of policies and discuss them and things going on in our world. The goal is not to create division but to use our platform to raise awareness because we both constantly wrestle with how to raise our children in a progressing society as Christian parents.

Right off the get go I found myself talking about how women need men and I share pretty openly about my relationship with my ex-husband and how we co-parent.

Then we talk about the Texas Heartbeat Law. Not surprising Abbie and I both think abortion is murder. But we talk about solutions for preventing pregnancy and problems in the adoption and foster system etc.

We both share from our own childhoods about our experiences with sports and music as I pose the question: Should parents push kids into playing sports?

We talk about when drinking alcohol is a problem and some solutions to “unwine” when you want to unwind at the end of day.

Some fun topics we discuss throughout were: favorite candy bars, the stages of showering, not having periods when nursing, the stages of hair falling out throughout and post pregnancy, how often we wash our hair, and we end on a light note about crotch deodorant and what a disgusting concept it is!

Mentions:

@gymglamapparel (Code buffcake10)

@shortfitneverquit

@buffcake22

Abbie coaches and trains moms through pre and/or postpartum both in person and on line and you can contact her via Instagram @shortfitneverquit or https://linktr.ee/amoverbeek

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form or check out this link for the podcast directories or my Amazon shop https://linktr.ee/Buffcake22

Subscribe to the Women’s Maximum Fitness podcast Interviews and Mom Chat editions as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Women’s Maximum Fitness podcast. Also find these episodes in video form on my YouTube: Buffcake22

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

Jamie Pinder is back on the show for episode #71 and we’re talking magic pills once again. With several recent deaths of females in the bodybuilding space, I decided it was time to help raise awareness. It’s not just steroids, or diuretics, or competing, or crazy diet protocols, but a combination of a lot of variables plus back history that can make prep unhealthy or dangerous.

In this episode we discuss red flags with coaches, the athletes responsibility at different levels, and what to expect from a coach according to your goals.

Just a friendly reminder that bodybuilding is definitely healthy and bodybuilding competition prep variables can and should be mitigated in a healthy as possible fashion. Enjoy the show!

Mentions: @jamiepinder14

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find these episodes in video form on my YouTube: Buffcake22!

Check out my Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast! Mom Chat edition!

In this episode Abbie and I talk about people gifting you things who have no idea what your taste is, Lily Mae’s third birthday party and how Abbie used to work at Bounce land, how creepy costume characters are at places like Disney and Chuck E Cheese, how I was punished for having a girls night, some of our favorite pet peeves, our recent routine scheduled Wednesday/Sunday hiatuses from our phones and social media, what Arnold said about freedom, the recent slew of female competitors deaths in the bodybuilding competition industry, how we love magnesium and so much more! Just a couple humans chatting in a not-so-PC-mom-style!

Mentions:

@gymglamapparel (Code buffcake10)

@shortfitneverquit

@buffcake22

Abbie coaches and trains moms through pre and/or postpartum both in person and on line and you can contact her via Instagram @shortfitneverquit or https://linktr.ee/amoverbeek

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form or check out this link for the podcast directories or my Amazon shop https://linktr.ee/Buffcake22

Subscribe to the Women’s Maximum Fitness podcast Interviews and Mom Chat editions as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Women’s Maximum Fitness podcast. Also find these episodes in video form on my YouTube: Buffcake22

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

In this episode #69 I had the absolute pleasure of interviewing the so sweet Swiss IFBB Figure Pro Rahel Cucchia. Her journey to the pro stage is incredible, and her positive and grateful spirit is ever apparent and extremely endearing. How many times did she express that she’s living her dream!! Sometimes dubbed the beast with a doll face, Rahel is one to follow on Instagram @rahelanastasia_ifbbpro for her stunning pictures and training in Vegas. From Switzerland to Vegas, welcome to America! We are as happy to have you as you are to be here!

Mentions: @rahelsnastasia_ifbbpro
@jaycutler
@managermatt1

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find these episodes in video form on my YouTube: Buffcake22!

Check out my Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

In this solo episode I share my experience with competing in bodybuilding.

I talk briefly about the latest social media hype with diuretics and drug protocols coming to light as recently we’ve had several deaths in the industry to competitors. I emphasize the responsibility of coaches and competitors both in a contest prep relationship.

I share 6 specific criteria you can check off your list to assess if you’re ready and able to compete, do it well, and hopefully have a great and as healthy as possible experience.

Then I share some of what to expect from a coach while explaining how I online coach. And finally to end this episode I share an incredible written review from my client who recently “graduated” from working with me over the last 4 months.

Enjoy the show!

Outline:
Who should compete?

Someone who has a reasonable level of body fat at the beginning of an X amount of time prep. (Say 20 weeks or less)
Someone with a decent amount of muscle for the desired category. (people are truly delusional about their gains FYI)
People who don’t have current or recent previous mental or eating disorders.
People who have a few thousand dollars to pay for a prep. (Minimum)
People who know how to train for hypertrophy ie: connecting with the muscle and with proper intensity. Otherwise you will look skinny soft on stage.
Someone who has been training and eating for bodybuilding consistently for at least a year after their trial/beginning years.

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find most these episodes in video form on my YouTube: Buffcake22!

Check out my Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast! Our first Mom Chat edition!

If I’m passionate about any two things, it’s parenting as a mom, and being healthy. So, I’m super excited to begin this new branch of the podcast called “Mom Chat” with my girl Abbie Overbeak. This was our first episode so it was interview-ish but also chat-ish with tons of laughs! (I knew we would click!) Several months ago a girl friend of mine said, “Hey Deb, there aren’t enough podcasts out there about parenting” (hint hint) 😉 so I decided to give it a go and I asked @shortfitneverquit on and we had an absolute blast from the get go. We are by no means parenting experts and we are in completely different phases of parenting but with very similar values and hobbies so it’s really fun! My daughter is almost 16 and I’ve raised her as a divorced single mom for 11 years. Abbie is very happily married and her daughters are three years old and nine months old. I hope you enjoy listening and can either currently relate or envision your future. 😇🙈😂We are candid as crap, very sarcastic, but both relying on our faith in Jesus and workouts for daily strength. Abbie is also an online coach and trains in a variety of styles including bodybuilding and CrossFit. She has several certifications and does personal training out of her home gym as well. I have my own cleaning business, do online coaching, and am eventually headed back to school for sonography (think baby ultrasounds 🥰 because I love babies and moms). These episode should drop every two weeks with the two of us but watch for additional “fit moms” of social media to be joining us for Mom Chat!

In this episode we talk about

Abbie’s background with fitness
How she never wanted children at first
birth stories and epidurals
The “bounce back”
Mom guilt
Living on no sleep
Social media mom image

Abbie coaches and trains moms through pre and/or postpartum both in person and on line and you can contact her via Instagram @shortfitneverquit or https://linktr.ee/amoverbeek

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast Interviews, Mom Chat, and Chick Chat editions as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Women’s Maximum Fitness podcast. Also find these episodes in video form on my YouTube: Buffcake22

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

In this episode #66 I have the pleasure of chatting with the extremely practical and knowledgeable IFBB pro Natalie Abrhiem. This episode is chuck full of fit advice and application for anyone trying to amp up their personal health and wellness. We also talk extensively about competing as Natalie shares her unique story of turning pro in 4 shows, but also what prep looks like for the average person desiring to compete, and what you need to know about stepping on stage before you do it.

Natalie is a fellow Michigander who rerouted her pre med education for a MBA and BS because of her passion for in person training and helping people get healthy, and her business is thriving! If you don’t follow @natalieabrhiemifbb on Instagram, do it now her content is gold. Contact her for coaching (in person or online) at www.alignbynatalie.com

Mentions: @mzprettymuscle
@themsolympia
@mountsindog1

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find these episodes in video form on my YouTube: Buffcake22!

Check out my Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

In this solo episode #65 I talk about
• Chick Chat the new offshoot of the podcast
• My recent heart ultrasound my doctor ordered due to my positive COVID test way back in March and the symptoms I’ve been experiencing since
• How my training has evolved to this stage of my life
• How I’m officially down 10lbs since December and how the emotional eating thing is going for be
• Theme throughout this episode is about Peace in life by being present and how it’s made me more productive and less anxious

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find these episodes in video form on my YouTube: Buffcake22!

Check out my Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

IFBB Pro Melissa Brodsky is back for some Chick Chat with me! She’s 1 week out from the Tampa Pro and her pro debut at that!

In this episode we catch up on everything since we last talked way back in March ! Melissa shares how prep is going and where sponsorships have taken her. We talk body image, social media, and just life. I always appreciate connecting with this gem of a human.

Mentions: @melissabrodsky

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find these episodes in video form on my YouTube: Buffcake22!

Check out my Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

In this episode #63 I have the pleasure of conversing with 24 year old NPC Wellness competitor Julia Rene, one week out from her third show (going for that pro card).
Julia speaks articulately and boldly about her struggle with binge eating which emerged heavily during lockdown but began with her wrestling days back when she was only 15.

This journey has an ongoing happy ending with recovery being a school one never really graduates from, but I’ve got all the winning vibes with this beauty. Her strength and charisma are undeniable and I truly believe this eating disorder battle is hers to win. It’s her love for bodybuilding and competing that drives her to heal this food relationship.

Throughout the episode we talk about educating kids to have healthy food relationships and how to correct this as an adult as well.

One of my favorite interviews to date! Thank you Julia for the knowledge and message in a brave story that will hit home with many!

Follow her on social media @_juliarene and join her girls only Facebook group: buff babe academy

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find these episodes in video form on my YouTube: Buffcake22!

Check out my Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

In this episode #62 I’m joined by the delightful IFBB figure Pro and 2x Olympian Rhea Gayle. Just 8 days out from the Portugal pro, I was truly blessed to converse with Rhea while she stayed in Florida, after placing second (one spot away from an Olympia qualification) at the Orlando Europa. Born and raised in London England, Rhea is a bundle of joy, extremely positive, funny, and smart, sharing her journey of literally finding herself through bodybuilding after an amazing athletic background in gymnastics and diving. This chat was truly a pleasure! Thanks Rhea!

Mentions:

@rheaghp

@trainedbyjp

@cai57

@vytamin_c

@lukesandoe

@fouadabiad

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find these episodes in video form on my YouTube: Buffcake22!

Check out my Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

We begin season 3 episode 61 with the most requested guest nominee IFBB wellness pro Renee Jewett! This was an amazing conversation jam packed with sarcasm and fitness information as the humble and gorgeous Renee openly speaks on her whole life up until this point. From growing up in Hawaii, to her haphazard first gym experiences, to finding truth and direction in bodybuilding and life when she met her husband 212 Olympian IFBB pro John Jewett. At 3 weeks out from her pro debut, I’m honored to have spent a couple hours with this wellness gem of a human. Renee attributes her success to “just being herself” and continues to prove day after day that beauty is a beast.

Mentions:

@roxyqueflexx

@johnjewett3

@fittestashever

@animalpak

J3University newsletter sign up:

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Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find these episodes in video form on my YouTube: Buffcake22!

Check out my Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

In this episode I answer some of your questions posted to me in my social media story.

How do you measure progress, getting rid of stubborn belly fat, setting up an ideal diet, do words matter, hormone testing, do carbs make you fat, is cardio necessary, and more of your questions answered.

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find these episodes in video form on my YouTube: Buffcake22!

Check out my Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

My pleasure to have IFBB pro MayLa Ash join me on the podcast! We talked for another hour after wrapping up the episode! This one is a deep dive into the world of women’s bodybuilding as MayLa shares her journey through 3 of the seven women’s divisions and what it takes to be a top level women’s bodybuilder now that it’s back to the Olympia stage. I loved this chat and I love MayLa! Appreciate and respect this woman who decided to keep going because of her love of her developing self, training, and the sport of bodybuilding!

Mentions:

@maylaash

@mzprettymuscle

@marvelousv

@mzolympia

@themsolympia

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find these episodes in video form on my YouTube: Buffcake22!

Check out my Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

Lydia Knoll isn’t a professional bodybuilder. Honestly, she hasn’t even competed yet. So why interview her for the podcast? The answer is simple: her work ethic, dedication, discipline, and passion have gotten her as far as cancer will allow her for the time being, and her story of strength needs to be told. Her message is clear: “appreciate what you have today.” She doesn’t want your sympathy, snd she’s not playing victim. Every day she gets up and fights whether it’s chemo or just 30 minutes of movement at the gym through excruciating pain. She’s rather be squatting heavy, so if you can, here’s your reminder to use your strength, your muscle, your heart, your physicality and appreciate that you can move!

I wish I could say this story has a “happily ever after” ending, but Lydia is in the middle of this fight. It’s not over. And she’s been fighting a very long time.

I hope this episode of the Womensmaximumfitness podcast encourages you to appreciate your health and helps you discover whatever you are passionate about.

Mentions:

@coach_lydia_fit

@johnjewett3

@roxyqueflex

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find these episodes in video form on my YouTube: Buffcake22!

Check out my Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

After listening to this interview, if you don’t like IFBB pro Brooke Walker, that’s probably a you problem. Brooke is one of the most genuine women in the bodybuilding industry, super unique but ridiculously relatable. This beautiful women’s physique pro and is about as real as people come. Brooke is a personal trainer, online coach, and group fitness instructor in Arkansas.

In this episode #57 we discuss gen pop and competitor health and fitness throughout as Brooke shares her journey from power lifting at age 12, to becoming an IFBB pro 13 years later at the age of 25. This interview is relatability its finest with Brooke divulging her “normal” relationship with the scale, body dysmorphia during prep, and the tenacity that frustration has built from numerous “second place wins”.

She talks about the importance of enjoying your first show, being in it for the long haul if you choose bodybuilding, and always bringing a package to stage that you yourself love and are proud to walk away with. She talks about boundaries in the sport, the reality of cheating on her diet, being a vegetarian, her training split, hybrid training and more. So much to take away from this one and Brooke does not disappoint! Super grateful for her time, energy, and message to women (and men) tuning in everywhere.

Mentions:

@walkerbrooke

@theebostonmass

@mountaindog1

@julesfit10

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find these episodes in video form on my YouTube: Buffcake22!

Check out my Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

Lacey Dunn is a bikini competitor but also a licensed and registered dietician and certified personal trainer. In this episode #56 she tells her story of how being bullied forced her to chose a different path, leading her to much success. Now a published author, her recent book “The women’s guide to hormonal harmony”, is dedicated to women everywhere seeking bodily understanding and connection. (Available on amazon—I purchased it and the Amazon link is listed below !)

This interview was wildly interesting throughout, as Lacey tells about her recent experience with mold toxicity, parasites, a car accident as a child that likely caused amenorrhea as an adult, and much more. Lacey is upbeat, charming, and animated despite facing so many challenges. Her final message to women was practical and encouraging. This was a fun interview!

Mentions: @faithandfit

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find these episodes in video form on my YouTube: Buffcake22!

Check out my Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

Truly floored to have the pleasure of interviewing Miss Latorya Watts! So much respect for her! Latorya’s bodybuilding journey is incredibly unique, a timely evolution told as an amazing trip down memory lane covering the past decade. Latorya is strong inside out and exudes confidence and knowledge of the competing, posing, nutrition, and training. This 40 year old (can you believe it?!) Miss Olympia shares how she balances prep and off season, and her tip for walking in those heels! You will LOVE this interview with this beautiful woman. Thanks Latorya for letting me into your world! ♥️

Mentions:
@latoryawatts

@avacowan

@larissareis007

@icandyfitbeauty

@vytamin_c

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find these episodes in video form on my YouTube: Buffcake22!

Check out my Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

In this episode I interview IFBB Figure Pro Heather Dees! This gorgeous 37 year old is making a comeback after nearly 3 years off the stage. Honestly one of the best conversations to date! Heather is charming, genuine and extremely knowledgeable.

We talk about EVERYTHING including: training, diet, our love for dry needling for recovery, cookies and cheating on contest prep, thoughts on social media and more. Heather talks about the women who inspired her back in 2009 when she first started, and the surreal feeling being on the Olympia stage with some of her idols. (back when we got fitness magazines in the mail) This talk was a trip!! So many of names were mentioned. Heather is laid back and total riot at the same time. We scheduled this 5x before we actually got to record! It was SO worth the wait!

Mentions:

@ifbbheatherdees

@nicolemwilkins

@larissareis007

@danalinnbailey

@vytamin_c

@2x_ms_olympia

@icandyfitbeauty

@candicekeene

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find these episodes in video form on my YouTube: Buffcake22!

Check out my Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Womensmaximumfitness podcast!

It started with me not even sure I wanted children. And then I was told I might not be able to have them. Through endometriosis, fertility drugs, miscarriage, Anna’s childbirth story, breastfeeding, getting back to pre-pregnancy weight, divorce, homelessness, and finally getting to a good place with co-parenting, housing, work, and life, this last 16-year journey has been a wild ride! Raising Anna has been my passion and I did not take the assignment lightly! Parenting is a sacrifice but it is also a privilege, and I’d do it all over again in a heartbeat without question to get what I’ve got! I know I did a lot of things right. In this episode I share my “mom life” journey: the struggles, the parenting tips, and a few of my favorite stories. ♥️ The episode finishes with 5-year old Anna singing “Away in a manger”. Enjoy!

Thanks for listening to another episode of the Womensmaximumfitness podcast.

I recorded this episode way back in early January of 2021 and was hesitant to share it as the Womensmaximumfitness podcast was very much in its infancy and I didn’t want the focus of the podcast to be about drugs, but rather about the female bodybuilding athletes personal stories. What they desired to freely share was and always will be without judgement, and I’ll never be the one to bring up the topic with a guest on the podcast unbeknownst to her. Thus far the podcast has proved to be encouraging and empowering as well as educating towards women at whatever level of health/athleticism they reside or strive to be at. This WomensMaximumFitness podcast promises to be a safe place for exactly that with my guests and I feel at this time that theme has become well established. So here you go!

I’m thankful to Jamie for willingly providing knowledge from research and of course experience and case studies through clients.

She did speak openly about this taboo subject so as to help educate both listeners, and myself as well. Drugs are definitely a part of this sport at the top level, and I enjoy learning about all aspects of bodybuilding PED use included. That being said, all the views shared are not necessarily my views, and in particular (disclaimer) I have to say I personally love Dana Lynn Bailey and have no idea if she’s natural or enhanced.

Straight to the point this is a raw episode about female use of steroids in bodybuilding from the perspective of IFBB Pro Jamie Pinder. Jamie is a women’s physique pro and a coach adamant about “as safe as possible” performance enhancing drug use in the sport of bodybuilding. I did my best to ask pertinent questions. Any other questions can be directed to Jamie. She absolutely welcomes this topic of discussion. Her Instagram is @jamiepinder14

Disclaimer: Listener discretion is advised. Neither I nor Jamie are medical doctors and the information presented is for entertainment purposes only. PED’s are still illegal in many parts of the world including the US where we reside.

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

This brief episode is a client voice note talking about what a healthy relationship with food means or looks like for the long haul. This has been a very real part of my own journey to healing my relationship with food and emotional eating and I’m sure it will resonate with many of you. The goal with my clients is long term success. Losing body fat happens with behavior change, and behavior change happens within healthy relationships. It’s taken me 45 years to figure out that this can take a long time but it’s worth the effort for the peace and freedom from perfection. Get busy living!

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find these episodes in video form on my YouTube: Buffcake22!

Check out my Instagram @buffcake22 @WomensMaximumFitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast! In this episode #50 I interview IFBB Pro Alyssa Muoio. After hearing her background it’s no wonder how she’s a women’s physique pro! This women’s physique pro is a very creative type A personality!

Follow along as Alyssa shares her journey to the pro stage, how her training has evolved to pack mass onto her five foot one and three quarters inches height frame, and how this self-proclaimed foodie follows her meal plan 100% on and off season. And even a pro can’t train without a gym during a pandemic, so Alyssa shares what she did instead during lockdown in 2020! We finish up with our 10 questions and lots of laughs getting to know Alyssa! Enjoy!

Mentions:

@ammfit17

@johnjewett3

@roxyqueflex

@fittestashever

@ifbbpronataliacoelho

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find these episodes in video form on my YouTube: Buffcake22!

Check out my Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

In this solo birthday episode #48 I share my experience with Covid, talk about rehab for a twisted pelvis, give you 22 truths from this 45 year old single mom, and play out the episode with Anna singing and playing guitar from her performance in Much Ado About Nothing. Somewhere in the mix I also share my current dieting mindset. This has been a lifelong struggle and it has taken me 45 years to love myself, be comfortable with my body, and have a great and healthy relationship with food. In this episode I share that process and what it took to evolve to “normal” and “content” from “bodybuilding”. I hope you enjoy! ☺️

Thank you for following and supporting this journey of life with me so far. Here’s to an amazing second half!! ♥️

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find these episodes in video form on my YouTube: Buffcake22!

Check out my Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

In this episode #49 my guest is the delightful and articulate Hailey Wegner! Hailey is a figure competitor going for her pro card in 3 weeks. She is also almost a registered dietician (September) and I’m definitely having her back on in the fall to talk about the pro card prep under @shelbystarnes100 and to do a diet focused Q&A episode!

Her journey began with horseback riding in Wisconsin under the guidance of two bodybuilder parents. So no wonder she ended up where she did. Lots of practical diet and training advice in this episode as well as humor. Hailey is accepting clients end of May and you can find her on Instagram @haileywegner7 or her team @royalfiguresnt ! This was a terrific conversation! I hope you enjoy.

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find these episodes in video form on my YouTube: Buffcake22!

Check out my Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast! In this episode #47 I invited Emily Miller onto the podcast. Emily is an up and coming figure competitor going for her pro card in 2021. The goal of this podcast was to showcase her bodybuilding journey but also to discuss specific elements of bodybuilding for newer competitors from the perspective of a newer competitor who seems to be all in but pacing herself for the long haul as a competitive bodybuilder.

We discussed:

Learning to appreciate your body through bulking and cutting and why both seasons are necessary for building muscle.
Training details like: pushing to failure and what that means, rep ranges, when to break the rep range prescription while tracking reps in a log book, when it’s time to sub out an exercise, and recognizing when you can no longer progress with or connect with an exercise. Great info here!!
Emily talks openly about steroid use and her thoughts on how they should be implemented. Throughout we discuss a subject I’ve been noticing for a few years now: whether newer female bodybuilders are taking drugs sooner (because many are progressing so quickly) or if they’re learning how to train smarter because of good influences on social media, better coaches, and/or access to more information on the internet to learn quicker how to correctly train and eat.
Lots of emphasis on finding your passion for the sake of loving something and how bodybuilding is a selfish sport that you either need to be all in or just do it recreationally or for health reasons without the drug use.
The Social media theme runs throughout this whole podcast and we emphasize using it to help you learn rather than idolizing people you want to look like. I emphasize especially how important it is to follow people eating and training to build muscle regardless of if their body type is one you desire because that is still the best way to get the body you desire.
Sidebar: I learned how to train over the last 10 years mostly from copying training and diet style/tips of huge male bodybuilders on steroids who would share info with me through Facebook messenger. Now there’s a lot of women in the industry sharing the same type of info on Instagram. The path that is the quickest route to your most muscular (toned) and leanest body is training hard (like Emily talks about), consistently, with adequate rest and proper nutrition. Follow the women we talked about today and learn how to really train!
Renee Jewett you have been nominated by Emily to share your journey and knowledge as a new pro competing in the new wellness division!

Tons of great Mentions in this episode:(find them and follow them)

Emily Miller: @emstafit1

Dr Scott Stevenson: @fortitudetraining

Ivie Rhein: @ivierhein

Luke Miller: @noswitchfitness

John Jewett: @johnjewett3

Renee Jewett: @roxyqueflex

John Meadows: @mountaindog1

Nicole Wilkins: @nicolemwilkins

Ivana ivusic: @ivanaivusic

Heather Dees: @ifbbheatherdees

Olivia Gravengaard: @oldsoulmadenew

Mark fox: @markcoveyfox

Josh lenartowicz: (was who I couldn’t remember his name but described as the Australian bodybuilder) @josh_lenartowicz

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your written reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find these episodes in video form on my YouTu

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

In this episode #46, my guest is IFBB pro and Miss bikini Olympia 2020 Janet Layug. Honestly such a pleasure to share time with this fellow mom, telling her personal fitness journey. Obviously tenacity is alive in her, gracing the Olympia stage SIX TIMES before finally earning the coveted Miss Olympia title! Janet is positive vibes at its finest, and full of beauty inside out!

Check her out on ig @janetlayug
Mentions:
@npcbattleofthebodies
@mycookiedealer
@tlfapparel
@kimboddo

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week on Apple and Spotify and wherever you listen to podcasts. Your written reviews are appreciated and truly matter! They help further the stories of these female athletes! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find these episodes in video form on my YouTube: Buffcake22!

Check out my Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Womensmaximumfitness podcast!

In this episode #45 I had the absolute pleasure to interview 2020 Olympia top 5 IFBB women’s physique pro Ivie Rhein! @ivierhein was born and raised in Brazil and moved with her family to Florida 6 years ago to pursue a better life for her family and continue her bodybuilding journey. Arguably the most mind boggling part of her women’s physique journey was moving up from 15th in 2019 to 5th in 2020 on the greatest stage in the world the @mrolympiallc ! I love speaking with the more seasoned athletes in this industry because they have so much wisdom and experience. And Ivie does just that, telling all in a genuine, practical, humble, kind, yet professional way she is everything you’d want to find when you meet an IFBB pro! She shares her life, diet realities, and awesome training tips in a real way proving anyone with a dream can make it a reality with consistency and hard work. Thanks Ivie for this time! The 2021 Olympia stage is going to be rocked by you once again.

Mentions:
@michaelaaycock
@julesfit10
@danalinnbailey
@oldsoulmadenew
@iamsarahfit
@barbara_menage_ifbb_pro
@ifbbpronataliacoelho
@therealfitnessbeauty
@fouadabiad
@nick_walker39
@mountaindog1

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find these episodes in video form on my YouTube: Buffcake22!

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

This was a super interesting delve into the mind of IFBB pro Liv Roth. This self proclaimed “teddy bear”, is quiet, not attention seeking, and obviously drop dead gorgeous. She talks about the big three: Drugs (peep the yellow hands shot at @ 23 minutes in), eating disorders, and her struggle with body dysmorphia. Also, her love for intense training is the proof behind that fresh physique. Unreal this powerhouse is only 23 years old. Liv talks about her family, social media, and upcoming prep. I hope enjoy this one on one with the gorgeous IFBB pro Olivia Rothenbury.

Mentions: @livrothh

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find these episodes in video form on my YouTube: Buffcake22!

Check out my Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

In this episode #43 I interview IFBB pro Sara Kovach. Sara is a fitness pro and Olympian whom I met way back in 2015 and we just clicked.
This talk felt like catch up with an old friend, but truly what I loved most about this episode was all the “real talk” practical advice Sara (and I ) share about diet and training. (especially for anyone just getting started, or getting older).
We talk about how training evolves as you age, and how dieting is hard. (John Meadows and his mountaindog training is again mentioned on the podcast. ) Patience and longevity are a huge theme throughout this talk. And that fitness is a lifetime contract, even if you never compete. We do poke around with sharing injury stories and training with them as well.

The coolest part about all of this talk is Sara isn’t even a coach she’s just really knowledgeable with a ton of experience. PS her full-time job is pretty freaking cool too. Sara Kovach is a gem, and I hope it shows in this interview because this one was absolutely my pleasure.

Mentions:
@slkfit1020
@mountaindog1
@msfitnesso
@ifbbmissytruscott
@oksanagrishina

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find these episodes in video form on my YouTube: Buffcake22!

Check out my Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast! In this episode #42 I chat with IFBB pro Daisha Johnson, a fellow Michigander!

This girl is incredible and incredibly unique! Her smile lights up the room and she keeps it real spreading laughter and joy everywhere she goes!

The most common question, “What got you into bodybuilding?” produces an emotional answer of strength and provides a common truth that everyone has a story, and that you would never guess it or know it unless it was shared! (Link to her full story on YouTube below) From overcoming childhood bullying, to becoming an all-star volleyball player, to weight training, and finally bodybuilding for contest prep in wellness. A mere 6 week prep earned Daisha her pro card.

This queen also roller dances, pole dances, and of course kicks-ass in the gym. Her pro debut is coming up! Find her full story, contact her for coaching, and follow her with the links below.

YouTube link: https://m.youtube.com/watch?v=SFJD9fWTG04&feature=youtu.be

Mentions: @dayshj_ @beastfactoryfitness

Email: daishajfitness@gmail.com

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find these episodes in video form on my YouTube: Buffcake22!

Check out my Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

In this episode #41 I interview the glute queen Jhelsin Mabaga. She is a bikini competitor, currently finishing up boards to get her doctorate in physical therapy, who is also engaged to 212 Olympian IFBB pro Derek Lunsford.

Lots of laughs in this episode and tons of education as Jhelsin shares her training and nutrition secrets to grow those glutes! She also shares her experience with some great recovery tips, with heavy emphasis on her “obsessive” sleep regimen. Not just a pretty face with a killer body, Jhelsin drops a ton of training and recovery knowledge in great detail for y’all which is exactly what I was hoping she would share.

Derek also makes a quick appearance to say hello!

Also, Jhelsin nominates Derek’s mom to be a guest on a future WomensMaximumFitness podcast episode! I’m all in for that!

This one was a blast, with a few technical difficulties, unfortunately, but please tough it out, it’s worth the hiccups to listen to Jhelsin talk bodybuilding!

Mentions: @jhelbell

@dereklunsford_

@javanamiller

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find these episodes in video form on my YouTube: Buffcake22!

Check out my Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast! Happy international women’s day! In this episode #40 IFBB pro Kim Smith shares her fitness journey from child athlete to earning her IFBB pro card in both Figure and Women’s physique at the 2019 North Americans! What an amazing representative of women in bodybuilding and women in general!

I truly loved this episode as the passion Kim has for training and representing strong women is a repetitive theme throughout this interview. She share a ton about how her training evolved from pump sets and super setting everything to hard heavy purposeful training. She shares extensively what bodybuilding means to her as a woman living her daily life, and how grateful she is to be a part of the female community in the sport and on social media. This is a common theme and it makes me happy to know most women are embracing the positives of this sport and social media to elevate themselves and each other.

The devil is in the details with Kim (her day job is a data technician) and she thrives on the numbers in bodybuilding from macros in nutrition, to progressive overload in training! At least twice she jokes about being 5% crazy, but that’s likely what makes her elite!

Kim Smith proves to be a sweet, passionate, badass, precise, and driven by results. This interview will motivate you to work a little harder, and be a little better, whatever your goals are!

Mentions: @kim_smith_ifbbpro

@bethany_evofit

@quirk_nutrition

My podcast outline is pretty basic, so the details are in what my guests choose to share. This podcast promises to be a safe place for any guest to be herself, fearlessly, and talk about anything-anything at all! WomensMaximumFitness is about empowering women to share who they really are.

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find these episodes in video form on my YouTube: Buffcake22!

Check out my Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast! In this episode #39 IFBB pro Melissa Brodsky shares her fitness journey from stepping on stage as a 17-year old bikini competitor to earning her pro card by 23 years old.

Some of the rawest and most relatable moments of this interview crop up when Melissa admits to an almost 4 year hiatus from competing to attend to an all-too common for competitors eating disorder. Her “speak it into existence”philosophy resounds throughout the podcast, being her way of not hiding from the truth of an eating disorder, or any issue that may prevent a person from becoming whole, and truly getting the help she needed to recover from anything one might hide to look ok. Her bold words summed up the realness that is Melissa when she stated: “I want to be a whole person. I don’t want there to be missing parts to have it seem good, I want to have everything.” She speaks it into existence so she can’t hide what’s holding her back.

Unashamed of her struggle and mature enough to know she needed help and still does, Melissa uses counseling and good human relationships to hold her accountable to prevail with this goal of the Olympia stage.

With last week being National Eating Disorder Association awareness week, this interview with Melissa is perfect timing as her story could be any one of ours. Her openness on her relationship with food and need for solid relationships with people is honest and relatable. Thank you Melissa for being so brave to share a private struggle along with your public triumph! Your eating disorder makes you a kindred spirit. Your ascension as a pro athlete in the IFBB makes you exceptional and inspirational.

Mentions: @melissabrodsky
@shelbystarnes100
@therealoislane_ifbbpro
My podcast outline is pretty basic, so the details are in what my guests choose to share. This podcast promises to be a safe place for any guest to be herself, fearlessly, and talk about anything-anything at all! WomensMaximumFitness is about empowering women to share who they really are. I hope you enjoy this discussion as much as I did. Melissa you must be so proud of yourself.

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22
Coaching inquiries: email Debra at buffcake22@gmail.comand request my FREE assessment form.
Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find these episodes in video form on my YouTube: Buffcake22!

Check out my Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast! In this episode #38 I enjoy some quality time with the beautiful IFBB pro Olivia Gravengaard.

She speaks openly and humbly about her past and current struggles with disordered eating, and herjourney to the pro stage having just moved to Texas from Indiana when the pandemic hit.

Prepping through the pandemic was an fun challenge and she shares a poignant moment when the women of her class congratulated each other before walking on stage that night of finals how they’d all already won because each pursued despite lockdown with the goal of finishing in mind.

The deep dive in this episode came 30-40 minutes in when Olivia began sharing about her faith. Fearless in her humble convictions that muscle is merely a side effect of who we are as people and bodybuilding is a platform to serve and help, her thoughtful philosophies begin to pour out. Intertwined throughout this episode is the lingering question, “what is our purpose in bodybuilding?”. It seems this pro (Olivia) and this average amateur (Me) are truly on the same page with our goals, as are a lot of the women sharing space in this industry.

Few things provide greater hope than seeing a young superstar, humble in her accomplishments, thoughtful in her purpose, and meaningful in her actions.

This podcast promises to be a safe place for any guest to be herself, fearlessly. WomensMaximumFitness is about empowering women to share who they really are. I hope you enjoy this discussion as much as I did. I’m a fan of this Old Soul Made New. Olivia you must be so proud of yourself.

Mentions: @oldsoulmadenew

@mountaindog1

@noswitchfitness

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of the Womensmaximumfitness podcast. Also find these episodes in video form on my YouTube: Buffcake22!

Check out my Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Womensmaximumfitness podcast!!

In this WomensMaximumFitness podcast episode #37 answer a client question about compromising sleep to not miss a workout.

I share a variety of ways this could go down in order to totally avoid missing a workout, depending on variables and their level of importance, and also when to skip a workout.

I also share my 40 day Lent workout challenge. Please join me in using this aforementioned methods to avoid missing workouts. But, don’t skip your necessary rest days either!

Mentioned: https://youtu.be/pwaWilO_Pig
(Matthew Walker on Joe Rogan talking about sleep)

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday. Please leave us a 5 star rating and a WRITTEN review! Your written reviews allow more people to see our podcast!! Don’t forget to share this episode with friends or family.

Check me out on Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast! In this episode #36 I chat with my dear friend IFBB pro Linda Crossley.

We worked together at theArnold and Olympia on the road with Isolatorfitness for several years, and that’s actually how we met.

Linda shares her secret to being so lean year round, about being a mom to a 2 year old at 41 years old 😳, owning and running a private gym during lockdown, and being a nurse and a personal trainer and her goals for competing as a pro once again.

Linda’s personality is strait fire and I had a blast with this one. I hope you enjoy it! 😂🙌

Find her on Instagram @lindacrossleyfit @crossleyfitness

Mentions: @isolatorfitness

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday. Please leave us a 5 star rating and a written review! Your written reviews allow more people to see our podcast!! Don’t forget to share this episode with friends or family.

Check me out on Instagram @buffcake22 @womensmaximumfitness

In this bonus episode #34 of the Womensmaximumfitness podcast (which I may delete but you can default to finding on Youtube if I do) I touch on emotional eating and how to deter correlating food with feelings using a client case.

I also talk about NEAT versus prescribed cardio and how the body adjusts to activity when dieting.

Lastly I reiterate how the scale is only one measure of progress and other measures can have better consistent outcomes pertaining to goals such as progress in training, energy level, and overall well-being which will also result in in eventually meeting your outcome goal.

If you enjoy this and it is helpful please let me know and I'll share videos like this more frequently/regularly.
Find me on instagram at @buffcake22 or @womensmaximumfitness

Coaching inquiries email: buffcake22@gmail.com for my free assessment form.

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

Make sure to check out the video version of this podcast (especially this episode featuring Essex the elephant) on my YouTube: Buffcake22! All WomensMaximumFitness episodes can be found here:
https://youtube.com/user/buffcake22

On this episode #33 I’m joined by my friend Lauryn Murray aka: @silkelephant and her elephant Essex. Lauryn is a second generation elephant trainer and circus aerialist. Essex has been in her family over 40 years and they live on a beautiful 40 acre farm in Florida called elephant oasis.

You can visit them or support at elephantoasis.org/

Check out her social media’s:

@Arielsilkfantasy https://instagram.com/aerialsilkfantasy?igshid=1sv1u38tzkja8

@elephant_oasis https://instagram.com/elephant_oasis?igshid=73cgkkkxgklg

@silkelephant https://instagram.com/silkelephant?igshid=1eg7gepg2ns6r

Lauryn’s tik tok is @silkelephant44

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday. Please leave us a 5 star rating and a written review! Your written reviews allow more people to see our podcast!! Don’t forget to share this episode with friends or family.

Check me out on Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast! In this episode #35 My guest Caroline Demesquita shares her journey from figure to wellness under the coaching guidance of IFBB pro John Meadows @mountaindog1.

She also talks about having her silicone implants explanted and replaced with saline due to encapsulation.

And finally she shares about recent bloodwork and a Dutch test showing hormone imbalances and what she’s doing to restore hormone function as an enhanced athlete.

Caroline can be found on Instagram m: @strongsweetcaroline, YouTube: Strong sweet Caroline, and her coaching website: strongsweetCaroline.com

Caroline really is strong and sweet and this interview was pleasant, enjoyable, and informative.

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday. Please leave us a 5 star rating and a WRITTEN review! Your written reviews allow more people to see our podcast!! Don’t forget to share this episode with friends or family.

Check me out on Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

My guest on this episode #32 of the Womensmaximumfitness podcast is Shannon Beer, enlightening us on the science of body image.

Shannon is a multi-certified online coach who earned her LLB (law degree) at King's College London and the decided to switch paths to become an MNU-Certified Nutritionist. She is currently studying Food, Nutrition and Health at University College Dublin. Her interest in neuroscience and psychology, and two and a half years of travels to all corners of the globe have given her a unique perspective on health, fitness, and what it means to live a fulfilling and enjoyable lifestyle. “I believe that our training and nutrition should enhance our life, not consume it, and health is about far more than simply aesthetics and performance (although that's nice too).”

Shannon sheds unique perspective on online coaching, social media, self image, eating disorders, body image dysmorphia, “what is normal”, and so much more.

Whether you’re a coach or client this episode will dig deep into your purpose and passion providing insight to a global phenomenon concerning body image that has been spanning decades. I hope you soak in every bit!

Check out her body image webinars:

https://www.shannonlbeer.com/body-image-webinars

Find her on Instagram @shannonbeer_

https://instagram.com/shannonbeer_?igshid=162xs07rqu3m9

Mentions: Dr. Gabrielle Fundaro @vitaminphd https://instagram.com/vitaminphd?igshid=v5fyxo1m97ph

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday. Please leave us a 5 star rating and a WRITTEN review! Your written reviews allow more people to see our podcast!! Don’t forget to share this episode with friends or family.

Check me out on Instagram

@buffcake22 @womensmaximumfitness

https://instagram.com/womensmaximumfitness?igshid=qyayqn81la1l

https://instagram.com/buffcake22?igshid=1i40xr3r5lap8

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

This is the premier video about training for 2021 providing an overview explaining the evolution of my training style. With this base of information, the goal of this video is to help you evaluate your current training and goals and design training according to your level of athleticism, time, and capability. Please share any questions to my social media Instagram (@buffcake22 or @womensmaximumfitness) or in the comments on Youtube (buffcake22) I will answer them in another training podcast. My intent with this podcast was to provide a good mix of education and personal experiences (both mine and others, but mostly others). The education equips you with knowledge to apply, the experiences and personal stories provide motivation and relatability. I believe both are important for successful behavior change.

https://instagram.com/womensmaximumfitness?igshid=b0tk5pcwrcqu
https://instagram.com/buffcake22?igshid=1ubbke24t16z2

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday. Please leave us a 5 star rating and a WRITTEN review! Your written reviews allow more people to see our podcast!! Don’t forget to share this episode with friends or family.

Check me out on Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

In this episode #30 IFBB women’s physique pro Kira Neuman (now 39 years old—i had no idea) announces her official retirement from competing (and social media) with the QOTD about social media: “I don’t want to try to be popular again!” Lol and humbly reflects on the mark she made as one of the premier women’s physique competitors of the last decade.

From power lifting, to women’s bodybuilding, to women’s physique and an incredible battle going glute to glute and securing a close second place at the 2015 Olympia against the crowned Juliana Malacarne Kira shares her incredible almost 20-year long journey in the bodybuilding space.

It’s an understatement to say I’m really grateful to connect with such a real and positive soul. I hope y’all witness a glimpse of the knowledge, passion, and tenacity that pushes these Olympic champions to do what they love.

Listening to Kira speak about retiring from competing was both refreshing and bittersweet but proved her healthy mindset and maturity with her priorities. Kira now owns a gym in Indiana where she resides. Thanks again to her. I hope y’all enjoy this interview as much as I did.

Mentions:

https://instagram.com/ifbbksneuman?igshid=ufa2umoilfar

https://instagram.com/julesfit10?igshid=1sji74b93uw6o

https://instagram.com/danycastilho_pro?igshid=1tsjt6dpo8foc

https://instagram.com/ifbbmissytruscott?igshid=xjmt4tjf99sh

https://instagram.com/weightsncakes?igshid=47xvvjrx22yc

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday. Please leave us a 5 star rating and a WRITTEN review! Your written reviews allow more people to see our podcast!! Don’t forget to share this episode with friends or family.

Check me out on Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

In this episode #29 I have the privilege of interviewing IFBB pro Missy Truscott. She is your 2020 Arnold Classic Fitness Champ and new 2020 Miss Fitness Olympia!

We talk about her beginnings with gymnastics, and she shares the only regret she’s ever had.
She talks extensively about her training and diet evolution over the last 8 years since turning pro in 2012.
Missy shares her secret to the biggest physical changes that happened in the last 3 years leading her to the Olympia win and getting Steve Harvied in the medal ceremony.
She even talks about her menstrual cycle leading up Olympia show day.
Finally the rapid-fire 10 Q’s reveal some things you likely never knew about Missy, including her favorite moment in life and you might be surprised what it is!
Lots of gold in the form of knowledge, experience, and inspiration from this cool chick! I hope you enjoy the episode of the Womensmaximumfitness podcast as much as I did! Thanks for listening!

Mentions:
Missy Truscott IFBB pro https://instagram.com/ifbbmissytruscott?igshid=7w6vm4m2a88c

IFBB pro Ariel Khadr https://instagram.com/itsarielkhadr?igshid=q1hie3w7h1y6

John Meadows IFBB pro https://instagram.com/mountaindog1?igshid=1hc9m0aw2xl28

Matt Truscott
https://instagram.com/matt_strength?igshid=v30py17yp5m

Whitney Jones IFBB pro https://instagram.com/whitneyjones_ifbbpro?igshid=1m3oefodns65i

Oksana Grishina IFBB pro https://instagram.com/oksanagrishina?igshid=18pve7gutsy2u
Adela Garcia IFBB pro https://instagram.com/msfitnesso?igshid=r7wonswpr8u9

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday. Please leave us a 5 star rating and a WRITTEN review! Your written reviews allow more people to see our podcast!! Don’t forget to share this episode with friends or family.

Check me out on Instagram @buffcake22 @womensmaximumfitness

Thanks for watching/listening to another episode of the Women’s Maximum Fitness Podcast!

In this episode #28 IFBB pro Autumn Swansen shares her athletic and bodybuilding journey from gymnastics, to cheer, to dance , to fitness, to figure, to WPD, and back to figure.

https://instagram.com/autumnifbb?igshid=1u05bj8t93vwu

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday. Please leave us a 5 star rating and a WRITTEN review! Your written reviews allow more people to see our podcast!! Don’t forget to share this episode with friends or family.

Check me out on Instagram @buffcake22 @womensmaximumfitness

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Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!
in this episode #27 This interview with IFBB pro and Miss Olympia Drea Shaw tells her 18+ year journey to the Olympia stage and winning the title in 2020 was a delight. Her story begins as a child gymnast growing up in the gym with her mom as a trainer, and then a mere 18 more years training to a birthday dream come true winning the Miss O title! I hope you enjoy this one as much as I did!
PS: Drea is very open about her faith. This episode has a whole lotta God!

Mentions:
https://instagram.com/mzprettymuscle?
https://instagram.com/ifbbksneuman?
https://instagram.com/autumnifbb?
https://instagram.com/johnsimmons654?
https://instagram.com/marvelousv?
https://instagram.com/amylandryifbbpro?
https://instagram.com/womensmaximumfitness?
https://instagram.com/buffcake22?

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday. Please leave us a 5 star rating and a WRITTEN review! Your written reviews allow more people to see our podcast!! Don’t forget to share this episode with friends or family.

Check me out on Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Womensmaximumfitness podcast!

In this episode #26 of the Womensmaximumfitness podcast I share some pretty intimate stuff about my history with eating disorders. I thought this would be a good time with the new year to update you on my background a little. I huge history of eating disorders which I feel basically recovered from but I continue counseling about once a month because I like the me time and I like improving myself. The focus with counseling is on relationships and boundaries and not so much on food or emotional eating. I always strive to be more human. I’ll add I haven’t struggled with bulimia for decades now, not since I was 19 years old. Anxiety or stress snacking is my thing, like most people. Truth be told I’m actually quite average.

Also in this episode I talk about the different levels it takes to achieve desired fitness goals. For example: my favorite look was 3 weeks out from my last show at around 132lbs but I only eating around 1100 calories, sometimes less, and about an hour of cardio a day plus training— obviously not maintainable.

Levels can look like:

cleaning up diet, drinking adequate water, eating quality lean protein, getting enough sleep, msg managing stress to a very strict structured diet with very few free meals.
Exercise, weight training, or very structured intense weight training.
From counting steps to an hour of intense cardio every day.
Then doing all these things and deciding how many days you stray per week, month or year. Do you relax more in evenings, on weekends, once a week, only on special occasions, only through vacations or not at all. To look a certain way and year round certain levels of discipline are required.
Epigenetics also play a role in muscle building goals and structure. A background in gymnastics, cheerleading, track, or soccer lay a firm muscular foundation for people pursuing hypertrophy.
Lastly performance enhancing drugs do play a role in the building of some physiques.

I have zero regrets of how I handled things with bodybuilding, parenting, work, finances, and relationships over the past 6-8 years. After my time on stage I took the easy way with food and cardio and trained with weights as i saw fit. (No pun intended) Priorities shifted and I’ve always been forward about who I am and what things take precedence. I’ve admitted to being a bit of a foodie or emotional eater. But I’m now ready to step things up a bit to see how much I’ll need to sacrifice to be more disciplined to achieve a leaner look and the behaviors that align with that.

This year for 2021 the goal is to push myself to see how much effort it will take and what I can give regularly to get me to a level I deseire to maintain. I’m focused on correcting or improving some behaviors and finding balance with consistency in training and nutrition.

As always I appreciate kindness, support, and constructive criticism. Remember, healthy looks different on every body!

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Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday. Please leave us a 5 star rating and a WRITTEN review! Your written reviews allow more people to see our podcast!! Don’t forget to share this episode with friends or family.

Check me out on Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

In this episode #24 I interview IFBB women’s physique pro Macey Toney, Miss USA 2019. She talks extensively about finding balance with bodybuilding, her career, her fiancé, her health and future of having children. I found Macey very relatable and it was super refreshing to see her drive to turn pro and compete on the pro level but with a very balanced outlook on where bodybuilding fits into her life. It doesn’t get more real than talking about competition prep and we dive deep into the blatant nudity with tanning at bodybuilding shows and the he/she cup for peeing. If you know you know. If you didn’t now you do. Enjoy “The big picture” from her perspective with IFBB pro Macey Toney.

Mentions:
@maceytoney IFBB pro Macey Toney
@ammfit17 IFBB pro Alyssa Muoio
@johnjewett3 IFBB pro John Jewett

WMF is sponsored by:

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Use code buffcake22 at checkout for discounts!

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday. Please leave us a 5 star rating and a WRITTEN review! Your written reviews allow more people to see our podcast!! Don’t forget to share this episode with friends or family.

Check me out on Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

In this episode #25 Sarah Ford Bishop and I cover what we do as online coaches!

What makes a good coach?
What is the difference between online coaching and an in person trainer and who benefits from which?
Are you coachable? What is your role as an online client and how can you make it a successful experience?
Intake form and initial pictures and what they’re for.
How do you find a coach?
Let’s talk about people who may have difficulty reaching goals with online coaching.

Mentions:
@sarahfordbishop Sarah Ford Bishop
@bpakfitness IFBB pro Ben Pakulski

WMF is sponsored by:
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Use code buffcake22 at checkout for discounts!

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday. Please leave us a 5 star rating and a WRITTEN review! Your written reviews allow more people to see our podcast!! Don’t forget to share this episode with friends or family.

Check me out on Instagram @buffcake22 @womensmaximumfitness

Fitness, health, bodybuilding, cardio, weights, weight, evidence, science, diet, nutrition, goals, progress, mom, singles, motivation, begin, start, confidence, happiness, women, lifting weights, resistance training, self love, work, planet fitness, powerhouse, Michigan, Kalamazoo, WMF, new year, goals, resolutions, smart, don’t quit, success, failure, grow, Fitness, motivation,

Thanks for listening to another episode of The WomensMaximumFitness podcast!
In this episode #23 I have the privilege of interviewing IFBB figure pro Tara Ramos.

Almost 2 years ago exactly, Tara was in for the fight of her life, for her life.
Her story is truly inspiring. From quickly earning her pro card over the course of two years and then deciding to step down even after placing well in her beginning pro shows. Investigating her family health history lead her to a double mastectomy, and total hysterectomy, preventative measures after finding the brca2 gene mutation.

Tara made huge life changes all in order to keep cancer away, but at just 36 years old, no history of smoking, she was diagnosed with malignant tongue cancer which eventually spread to her lung.

This is a story of hope and faith. About living through cancer that tried to take two years of Taras life, but it failed. She lived every day, ticking off chemo, biopsies, radiation etc as tasks and then continuing to live out loud with her husband and two children cheering her on.

Me: Would you change it if you could, Tara? 2 years of fighting cancer....
Her answer won’t surprise you.

I hope you enjoy this episode as much as I did! As Christmas is just around the corner be reminded to be thankful of everything you have, even your struggles.

Mentions: @Tararamosfitmom

WMF is sponsored by:

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Use code buffcake22 at checkout for discounts!

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday. Please leave us a 5 star rating and a WRITTEN review! Your written reviews allow more people to see our podcast!! Don’t forget to share this episode with friends or family.

Check me out on Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

In this episode #22 I interview fellow Michigander IFBB bikini pro Amy Landry. Amy speaks very openly about her extensive fitness journey from amateur bikini competitor to the pro stage and beyond as a pro competitor trying to earn her spot to the coveted Olympia stage before finally taking a step back. If you every wondered what kind of drive, tenacity, and passion it takes to be one of the best in the world, her story is for you.

Mentions:
Amy Laundry IFBB pro @amylandryifbbpro
Scott McNally
Advices Radio
John Jewett IFBB pro
YOUTUBE: Think Big Body holding

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Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday. and Wednesday/Friday. Please leave us a 5 star rating and a WRITTEN review! Your written reviews allow more people to see our podcast!! Don’t forget to share this episode with friends or family.

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Check me out on Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

Welcome to episode 21 of the Womensmaximumfitness podcast!

My interview with IFBB pro Christina Bitner, professional women’s physique bodybuilder and owner of her home Pastry Design Company!

Christina shares her personal story how a severe accident lead her to bodybuilding! She talks about training for contest prep during the pandemic and what her plans are for 2021!

Mentions:
IFBB pro Christina Bitner @weightsncakes

IFBB pro Michaela Aycock @michaelaaycock

IFBB pro Kira Neuman @ifbbksneuman

IFBB pro John Jewett @johnjewett3

IFBB pro Renee Jewett @roxyqueflexx

WMF is sponsored by:

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Phoenixbioperformance.com

Use code buffcake22 at checkout for discounts!

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday. Please leave us a 5 star rating and a WRITTEN review! Your written reviews allow more people to see our podcast!! Don’t forget to share this episode with friends or family.

Check out my Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

In this episode Dr. Gabrielle Fundaro dives deep into the digestive tract to explain common digestive issues and the simplest way to have a healthy gut microbiome. Myths are being busted left and right and you’ll be ecstatic to know good digestion is easier than you think.

What is candidaovergrowth?
What is leaky gut?
Do you need to take a probiotic?
Are food intolerance tests beneficial?
How does one diagnose a food allergy versus a sensitivity?
Are some diets better for digestion than others?
Does glutamine help heal the gut?
Are artificial sweeteners disruptive or toxic to the gut microbiome?
Do you need a cleanse or detox?
Do symptoms like fatigue and tiredness mean that you have disbiosis?
Can probiotics really promise to balance hormones, insulin sensitivity, and restore proper digestion?
We uncover the truth! Enjoy!

Dr Gabrielle Fundaro @vitaminphd on Instagram is former Assistant Professor of Exercise Science at Georgia Gwinnett College and hold a PhD in Human Nutrition, Foods, and Exercise from Virginia Tech as well as a BS in Exercise, Sport, and Health Education from Radford University. As an ACE-certified Health Coach with both Monash Low-FODMAP and ISSN Sport Nutritionist certifications, she provides client-centered coaching and consulting telehealth services via Vitamin PhD Nutrition. Additionally, she provide 1-on-1 e-mail coaching with personalized nutrition recommendations through Renaissance Periodization.

PhD – Human Nutrition, Foods, and Exercise, Virginia Tech (2014)

Dissertation Topic: Effects of Probiotic Supplementation on Metabolic Dysregulation During High-Fat Feeding

Nutrition Coaching Global Mastermind, Board Member (2020)

Foundational Motivational Interviewing (2020)

Monash Low-FODMAP Certified (2019)

Gabrielle also competes in power lifting and competed in WP bodybuilding in 2015.

You can reach her at vitaminphdnutrition.com
Mentions: @vitaminPHD @rpdrmike

WMF is sponsored by:

violatethedresscode.com

Phoenixbioperformance.com

Use code buffcake22 at checkout for discounts!

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday and Wednesday/Friday. Please leave us a 5 star rating and a WRITTEN review! Your written reviews allow more people to see our podcast!! Don’t forget to share this episode with friends or family.

Check me out on Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

From Pro to Neubie!
In this episode IFBB pro Karlen Crouch talks about her road to figure pro and her job working for Neufit with the Neubie as a rehab and training therapist.
Karlen began her fitness journey using the as gym therapy from a divorce. Humbly starting as a bikini competitor, her physique took off guided by Coach IFBB pro John Jewett.
She also talks about adding an extra year to her improvement season due to the pandemic and what this year was like for her.
Finally Karlen shares how a quiet sign from God caused a leap of faith (or two) leading her to her job training and rehabbing clients first in San Antonio and then in Las Vegas through Neufit. Not familiar with the neubie? Listen and learn!

Mentions: @Karlen_ifbbpro @johnjewett3 @neufitrfp @roxyqueflexx @weightsncakes @fittestashever @jamieelevated @mountaindog1

Karlen Crouch IFBB pro
John Jewett IFBB Pro
Neufit
Renee Jewett IFBB pro
Christina Bitner IFBB pro
Ashley Lakomowski IFBB pro
Jamie Grainly
John Meadows IFBB pro

WMF is sponsored by:

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Use code buffcake22 at checkout for discounts!

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday. Please leave us a 5 star rating and a WRITTEN review! Your written reviews allow more people to see our podcast!! Don’t forget to share this episode with friends or family.

Check me out on Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

Episode 18 of the Women’s Maximum Fitness Podcast is my first interview with Coach and Bikini Competitor Sarah Ford Bishop. In the interview she talks extensively of her battle with anorexia and how bodybuilding pushes her to grow muscle and be a woman taking up space instead of shrinking to fit a norm.
Find Sarah on Instagram @Sarahfordbishop or contact her via email sarahbishopfitness@gmail.com

Mentions: John Jewett IFBB Pro, Shelby Starnes IFBB pro

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Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday. Please leave us a 5 star rating and a WRITTEN review! Your written reviews allow more people to see our podcast!! Don’t forget to share this episode with friends or family.

Check me out on Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

In this episode I talk about common dieting errors people often employ when embarking on a fitness journey to lose body fat. The solutions might be simpler than you think!

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Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.
New clients accepted will begin programs and coaching starting January 2021.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday. Please leave us a 5 star rating and a WRITTEN review! Your written reviews allow more people to see our podcast!! Don’t forget to share this episode with friends or family.

Check me out on Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

In this heartfelt and intimate episode I talk about the latest treatments (not surgery) available to me for knee and shoulder injuries. I provide a brief overview on my past of eating disorders and some recent discoveries in therapy on how to combat emotional eating, which cropped up rather heartily for me during quarantine. I talk about mental health and my current ongoing experience with counseling. I also talk about antidepressants and what made me decide to stop using them once again. (The laundry list of side-effects was astounding when I added it up.). This is my life, as real as it gets, and I share from my soul in hopes of connecting with and helping any of you struggling with any particular chronic unsavory behavior and or depression or pain. My strength comes from my weakness. These are solutions that are helping me fix my broken parts inside out. Broken crayons do still color but I want work at being as whole as possible! Enjoy!

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For more health and fitness tips or to receive podcast updates subscribe to my free weekly email newsletter: https://withmefit.com/monthly-newsletter/

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday. Please leave us a 5 star rating and a written review! Your written reviews allow more people to see our podcast!! Don’t forget to share this episode with friends or family.

Check me out on Instagram @buffcake22 @womensmaximumfitness

Thanks for listening to this episode about Choices!

Eatmeguiltfree.com (protein. Brownies)

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Isolatorfitness.com

Phoenixbioperformance.com

Use code buffcake22 at checkout for discounts!

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

For more health and fitness tips or to receive podcast updates subscribe to my free weekly email newsletter: https://withmefit.com/monthly-newsletter/

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form or check out www.withmefit.com.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday. Please leave us a 5 star rating and a written review! Your written reviews allow more people to see our podcast!! Don’t forget to share this episode with friends or family.

Check out my 3 Instagram pages @buffcake22 @womensmaximumfitness @femalebelieversinfitness

Whatever you’re working towards or if you decide to re-prioritize or switch direction or rest, nobody decides your worth except you and you are enough right now. Enjoy the journey!

Mentions: Frank Kaiser, Laura Ding Edwards

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast! Support the show and more by subscribing: https://withmefit.com/join/

WMF is sponsored by:

Cozyearth.com (Buffcake50) violatethedresscode.com

Isolatorfitness.com

Phoenixbioperformance.com

Use code buffcake22 at checkout for discounts!

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

For more health and fitness tips or to receive podcast updates subscribe to my free weekly email newsletter: https://withmefit.com/monthly-newsletter/

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form or check out www.withmefit.com.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday. Please leave us a 5 star rating and a written review! Your written reviews allow more people to see our podcast!! Don’t forget to share this episode with friends or family.

Check out my 3 Instagram pages @buffcake22 @womensmaximumfitness @femalebelieversinfitness

In the first 17 minutes you get your intro, I talk about a new collaboration with cozyearthbedding.com. and I share a new Amazon find from @eatmeguiltfree. I share A promise about what blackout Tuesday means to me.

(17:00) I talk about 3 keys for dieting success with lots of detailed tips to support these keys.
Don’t let inaccuracy be your excuse. Effort matters.
(33:00) Here I talk a little about associating emotions with food and how to deal with that.
(38:00) Not an option. How I quit smoking and how that translates to dieting.
(41:00) Learning to feel rather than numb is how we grow and learn.
(43:00) Proud parenting moment
(47;30) A feel good short story

Mentions: @bradschoenfieldphd study of protein overfeed

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast! Support the show and more by subscribing: https://withmefit.com/join/

WMF is sponsored by:

Cozyearth.com (Buffcake50)
Truenutrition.com
violatethedresscode.com Isolatorfitness.com
Phoenixbioperformance.com

Use code buffcake22 at checkout for discounts!

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

For more health and fitness tips or to receive podcast updates subscribe to my free weekly email newsletter: https://withmefit.com/monthly-newsletter/

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form or check out www.withmefit.com.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday. Please leave us a 5 star rating and a written review! Your written reviews allow more people to see our podcast!! Don’t forget to share this episode with friends or family.

Check out my 3 Instagram pages @buffcake22 @womensmaximumfitness @femalebelieversinfitness

In this episode I talk about N.E.A.T, update you on my shoulder impingement, share about my recent financial freedom that took place during quarantine, talk about the passing of one of our legendary bodybuilding icons, observe a moment about mental health, and talk about the first thing I’m going to do once the world opens back up.

I also Share about a new collaboration with Cozy Earth that I’m excited to launch.

And lastly I talk about upcoming episodes.

Mentions: IFBB pro John Meadows @mountaindog1 IFBB pro @lukesandoe

Shoulder impingement article: https://www.google.com/url?sa=t&source=web&cd=&ved=2ahUKEwi3qIiT_czpAhVMnKwKHfyzDXcQFjAAegQIARAB&url=https%3A%2F%2Fmikereinold.com%2Fshoulder-impingement-3-keys-to-assessment-and-treatment%2F&usg=AOvVaw2TDpmfiLSTL4PpPWQhPgHB

Accountability Fitness PDF: https://www.vertex42.com/Files/pdfs/2/Exercise-Log_5days.pdf

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast! Support the show and more by subscribing: https://withmefit.com/join/

WMF is sponsored by:

truenutrition.com violatethedresscode.com

Isolatorfitness.com

Phoenixbioperformance.com

Use code buffcake22 at checkout for discounts!

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

For more health and fitness tips or to receive podcast updates subscribe to my free weekly email newsletter: https://withmefit.com/monthly-newsletter/

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form or check out www.withmefit.com.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday. Please leave us a 5 star rating and a written review! Your written reviews allow more people to see our podcast!! Don’t forget to share this episode with friends or family.

Check out my 3 Instagram pages @buffcake22 @womensmaximumfitness @femalebelieversinfitness

In the first 6:50 minutes you get an intro and an overview. I introduce “corrections” for the previous episode and a new series I’m calling “Craving substitutions series”. I also share a new podcast I just love called The Bible Binge. https://podcasts.apple.com/us/podcast/the-bible-binge/id1347735219 Did I say it is hilarious? Yeah I said that four times. And it’s educational.

(6:50) Corrections from last weeks podcast.

(8:20) Why you need to learn a lat spread if you train with weights.

(12:00) Chiropractic care and MFR massage. Benefits of a good chiropractor and massage therapist and my recent excellent experiences.

(24:25) How do you make exercise a priority for kids?

(37:15) Do you take preworkout and do any suppress appetite? I dissect this question talking about good pre-workouts to take and a few I recommend. I also talk about appetite suppressants/fat burners and why someone might think they need one and my thoughts on them.

(46:15) Craving substitutions series: PIZZA spotlight

(49:20) Can I add size to my arms with higher reps and lighter weight due to upcoming back surgery? I talk about what the research says about high reps versus low reps and training to failure. I speak briefly about measures of a good workout and keeping a log book as a good aid and guide to progress.

(55:10) I talk about my gym closing and that I’m training at planet fitness now.

(56:30) Will I compete this year?

Annabelle Grace Terpstra plays me out on her new piano!!

Mentions: John Jewett IFBB Pro @johnjewett3

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast! Support the show and more by subscribing: https://withmefit.com/join/

WMF is sponsored by:

truenutrition.com violatethedresscode.com

Isolatorfitness.com

Squareorganics.com

Phoenixbioperformance.com

Use code buffcake22 at checkout for discounts!

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

For more health and fitness tips or to receive podcast updates subscribe to my free weekly email newsletter: https://withmefit.com/monthly-newsletter/

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form or check out www.withmefit.com.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday. Please leave us a 5 star rating and a written review! Your written reviews allow more people to see our podcast!! Don’t forget to share this episode with friends or family.

Check out my 3 Instagram pages @buffcake22 @womensmaximumfitness @femalebelieversinfitness

In the first 19 minutes Kelly and I do a brief overview and then we talk about gym etiquette and I laugh way too much!!!

(19:35) Competition prep for beginners.
*This is all from the perspective of the NPC and IFBB. There are many bodybuilding organizations but this is the most popular one.
How do I know I’m ready to compete and why do I want to compete? We talk about some good reasons and some bad reasons. Here we mention the first thing you need to do to begin this decision of if competing may be right for you.
(24:00) How long does it take to build the base of muscle?
(26:16) Which category is right for me?
(27:26) I go over variables for each category and mention a few pros for each category to follow starting with bikini.
(29:30) I speak an aside about measuring body fat.
(31:15) Who can i follow in bikini? IFBB pro Elisa Pechini IFBB pro Janet Layung IFBB pro Angela Teixeira IFBB pro Justine Munroe
(32:45) Wellness division described. @violatethedresscode IFBB pro Aline Baretto IFBB pro Vivi Winkler
(35:20) Figure division described. IFBB pro Cydney Gillon IFBB pro Latorya Watts IFBB pro Candice Carter IFBB pro Nicole Wilkins
(37:15) Fitness division described. IFBB pro Oksana Grishina IFBB pro Whitney Jones IFBB pro Missy Truscot
(40:30) Women’s Physique division described. IFBB pro Shanique Grant IFBB pro Dana Lynn Bailey IFBB pro Julianna Malacarne
(42:40) Follow head judge Becky Clawson for competitor and prep tips and standards. @fitprobecky @mrolympiallc @arnoldsports @maximummusclereport
(43:30) Women’s Bodybuilding described. IFBB pro Michaela Aycock @michelaaycock IFBB pro Margie Marvelous @marvelousv IFBB pro Iris Kyle IFBB pro IFBB pro Lenda Murray IFBB pro Corey Everson IFBB pro Bev Francis IFBB pro Kim Nichols IFBB pro Rachel McLish IFBB pro Alina Popa
(48:00) What is a good set up for a successful prep? We talk about the good, bad, and the ugly.

Other Mentions: IFBB pro Branch Warren

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast! Support the show and more by subscribing: https://withmefit.com/join/

WMF is sponsored by:

truenutrition.com
violatethedresscode.com Isolatorfitness.com
Squareorganics.com

Phoenixbioperformance.com

Use code buffcake22 at checkout for discounts!

Check out my Amazon link to shop what I shop: https://www.amazon.com/shop/buffcake22

For more health and fitness tips or to receive podcast updates subscribe to my free weekly email newsletter: https://withmefit.com/monthly-newsletter/

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form or check out www.withmefit.com.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday. Please leave us a 5 star rating and a written review! Your written reviews allow more people to see our podcast!! Don’t forget to share this episode with friends or family.

Check out my 3 Instagram pages @buffcake22 @womensmaximumfitness @femalebelieversinfitness

In the first four and a half minutes you get my intro.

(4:55) Why am I losing weight but not getting leaner? I cover mistakes people make when dieting and training to lose body fat.

(16:00) What does “Your training needs to have a purpose” mean? I also talk about social media and what issues I have with the women’s workouts posted on social media (in general, not naming names). Hyper-responders and the genetically gifted don’t have to follow the rules for hypertrophy.

(20:30) Protein content for dieting

(23:40) The sleep factor

(24:20) How do I get all that protein in?

(28:20) I go over my entire current daily diet meal by meal.

(30:00) How do I make competing and regular exercise body-positive for my daughter so she’s not exercise and diet obsessed?

(37:00) Why do you want to compete? Reason to and reasons not to.

(40:40) the remainder of the podcast is a mix of setting up training: workouts, splits, RPE, and intensity. I talk about how i used to train, how I train now and a few ways I set workouts and programs up for myself and clients. I talk about implementing rest days and adjusting training and how that’s ok as long as you keep going.

(43:30) I talk about the importance of mobility and priming. (ie: my glute class plus) I talk about how you can monitor progress with mobility activities)

(45:45) Factors that do not determine a good workout that people often use as a measure of progress.

(46:45) I talk specifically about how I set up training programs and workouts and measuring progress. I talk about variety for adherence versus eliminating variables for progress and minimal measurements required to track strength progression.

(55:10) Should I train to failure? My perspective and method as a natural bodybuilder.

Mentions: John Jewett IFBB Pro @johnjewett3 Luke Sandoe IFBB pro @lukesandoe

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast! Support the show and more by subscribing to www.withmefit.com for $5.99/month.

WMF is sponsored by:

truenutrition.com violatethedresscode.com

Isolatorfitness.com

Squareorganics.com

Phoenixbioperformance.com

Use code buffcake22 at checkout for discounts!

Check out my Amazon link:
https://www.amazon.com/shop/buffcake22?ref=ac_inf_hm_vp

For more health and fitness tips and to receive podcast updates subscribe to my free weekly email newsletter at www.withmefit.com

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form or check out www.withmefit.com.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday. Please leave us a 5 star rating and a written review! Your written reviews allow more people to see our podcast!! Don’t forget to share this episode with friends or family.

Check out my 3 Instagram pages @buffcake22 @womensmaximumfitness @femalebelieversinfitness

In the first minutes 52 minutes I talk about ALL my experiences with injuries, what I did to recover from them and pinpointing why each injury happened. This is very important and applicable for anyone. I cover things like stressful jobs, overtraining, and genetics. 1. Herniated disc in my neck 2. Torn labrum in my left shoulder resulting in rotator cuff surgery to repair the tear 3. Golfers and tennis elbow in both elbows (tendinitis) 4. Biceps tendinitis (which I got a steroid shot for that I didn’t mention) 5. Bulging/herniated disc between L4/L5 6. Torn meniscus in my left knee.

(53:00) I talk about how my training has changed resulting from these experiences and what they all taught me about myself. I also talk about how what I’ve learned has helped me with clients training programs. I give some training set up examples and talk about that set up more specifically for a leg session. This was trial and error and it can be so I talk about how I monitor recovery and adjust training.

(59:50) Having an arm day is like having a calf day. (for beginners)

(1:03.00I talk about training around/through sickness. I mention some Natural supplements to take when sick.

(1:08.40) I talk about tips for staying on track with diet and training through menstrual/hormone cycles.

Mentions: John Jewett IFBB Pro @johnjewett3 Jason Theobald IFBB pro @scoobyprep1_ifbbpro Shelby Starnes IFBB pro @shelbystarnes100 Tara Woodland NP/Homeopath/mom @tara.woodland

Thanks for listening to another episode of the Women’s Maximum Fitness Podcast!

For more health and fitness tips subscribe to my free newsletter at www.withmefit.com or to work one on one with me (Debra) check out www.withmefit.com and request my free assessment form.

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday. Please leave us a 5 star rating and a written review! Your written reviews allow more people to see our podcast!! Don’t forget to share this episode with friends or family.

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Check out my 3 Instagram pages @buffcake22 @womensmaximumfitness @femalebelieversinfitness

Episode #2 of WMF recorded the Sunday before Thanksgiving! Kelly @kkorf is back with me. We briefly discuss that this was our opportunity to talk about number twos and digestion as a show topic since this will be our only episode #2, but we instead talk about meal prep and share some simple recipes.

The first 4 minutes is chitchat and intro as we just try to get comfortable and better at podcasting.
(4:08) Question: What is the best diet? I briefly talk about popular diets now and in days of yore. And answer the question.
(5:25) Question (s): What is the typical set up for diet/ macros for a client and should the average person track macros and how should she do that? I talk about an easier way to figure out your macros rather than using your Total Daily Energy expenditure or BMR or macros calculators etc. I talk about using apps to track calories and macros. I talk about how much of your calories should come from proteins, carbs, and fats and how you can eat more carbs in a day based on nutrient timing.
(11:55) The Complete Calorie Counter book from the 90’s reference. Kelly and I talk about reading labels and it’s importance. Kelly shares a cool new food scale she got from Greater Goods.
(15:40) What sets one up for a successful diet and what are some of the issues the average person runs into with tracking food?
(21:08) We talk about some of our favorite meals in our current diets. Including how to make overnight oats. We discuss some meal prep tips. @isolatorfitness or Isolatorfitness.com is a sponsor that has great meal prep containers and meal bags and you can use code buffcake22 for 15% off at check-out.
(30:10) Easiest complete non-perishable meal.
(31:05) I talk about protein powders I recommend and which is best for baking versus drinking. One company that I love it truenutrition.com @dante_trudel Dante Trudel made this company and you can customize your protein and use code buffcake22 for a discount.
(32:50) I talk about protein math and other variables to figure out what is a “good” protein powder. We talk about vegan protein powder other various whey proteins.
(38:40) We list some to-go snacks including protein bars and our favorite low-cal condiments. Squareorganics.com sponsors us and their protein bars are DELISH and you can use code buffcake22 for any of their products for free shipping. They are vegan and organic.
Recipe 1 (46:48) Truffle Bars
(48:59) website newsletter mentioned and current link is https://withmefit.com/monthly-newsletter/
Recipe 2 (50:28) Fool Proof Protein pancakes plus a great tip for reheating protein pancakes.
Recipe 3 (53:20) Easy pizza using Joseph’s Flatbreads (110 calories for crust plus toppings)
Recipe 4 (54:40) Turkey and sweet potato meatballs
(57:00) Kelly and I talk about our goals for the week!

All these recipes are or will be found at my website which is transitioning from www.withmefit.com to www.womensmaximumfitness.com

Subscribe to the Women’s Maximum Fitness podcast as new episodes drop every Monday. Please leave us a 5 star rating and a written review! Your written reviews allow more people to see our podcast!! Don’t forget to share this episode with friends or family.

Coaching inquiries: email Debra at buffcake22@gmail.com and request my FREE assessment form.

Check out my 3 Instagram pages @buffcake22 @womensmaximumfitness @femalebelieversinfitness

In this premier episode of the Women’s Maximum Fitness podcast I introduce you to my friend and client Kelly Korf @kkorf (acting as mediator) and in the first 22 minutes:

I share the long term goals of the Women’s Maximum Fitness Podcast.
I also introduce myself while explaining my back story how I got involved in bodybuilding and online coaching.

I share my 3 Instagram pages @buffcake22 @womensmaximumfitness @femalebelieversinfitness (22:35)

We move into 4 listener Q&A’s provided by Instagram followers. (24:30)

1 Easy nutrition tips for children to emphasize health instead of body image. I talk about leading by example and providing an easy daily check list for adults and children. I include a personal story about my daughters perspective on her own self emphasized her focus was on the fiction instead of form of her body. (24:38)
2 How do I find a good coach? Here Kelly shares her experiences working with me. I talk about who is suitable for on-line coaching and who could better benefit from one on one personal training and the difference between the two. I emphasize references and evidence of past experience with clients that have results similar to goals you wish to achieve in order to find a legit coach. (30:14)
I talk briefly why resistance training and learning that is important to long term success,rather than the ever popular dead-end mantra of “move more eat less”. I emphasize how dieting only isn’t the most fruitful for long term weight loss. (38:34)
3 How often do I work out? I explain how people’s questions say a lot about themselves and a question about my lifestyle is more a wondering what they should do. I talk about how to individualize your training. (39:48)
I explain how to go about learning resistance training so you can do it on your own. (42:10)
I briefly explain different training splits according to individual fitness levels. (43:25)
I do answer the initial question (44:34)
4 Is diet soda bad for you? I talk about risk versus reward rather than compartmentalizing things as black or white and how you can scientifically assess and evaluate concepts on an individual basis. (45:03)
Stephanie Buttermore (Youtube) The Science Behind Artificial Sweeteners https://youtu.be/FKciZz3hfVc

Subscribe to the Women’s Maximum Fitness podcast and please leave us a 5 star rating and review!

Coaching inquiries: email Debra at buffcake22@gmail.com

Note: Website is transitioning from www.withmefit.com to www.womensmaximumfitness.com