Are you planning on taking time away from the stage but you're worried about how it's going to affect your progression in the sport? If so, you do not want to miss this episode. Lawna Dunbar started competing when she was 21, almost got her pro card, then took a six-year break. When she returned to the stage, she achieved her pro card in just six months! She was on top when she left and is now back on top as she returns. She currently has 10 points towards the Olympia and doesn't plan to slow down anytime soon. This woman is on fire, and I know that her unique story is going to light a fire in you.

Here's what you'll hear:

[4:00] Bikini Hack

[13:00] How did your fitness journey begin?

[15:00] What was it about competing that prompted your dad to introduce you to the sport?

[16:00] Was everybody supportive when you started competing?

[17:00] Why did you take a break?

[20:00] How did you handle the break?

[23:00] What do you think it was about the sport that made you decide to give it another try?

[26:00] When you were on break did you still work out?

[27:00] What was the initial goal when you started training for a show again?

[30:00] What was the strategy you used when you decided you wanted to go for your pro card?

[33:00] What made you want to go to the Ben Weider?

[35:30] How did it feel to not only get first place but to win the entire show?

[38:00] How does it feel to be a pro now and do you have any regrets about not getting your pro card earlier?

[39:30] You've been doing well this year. What has been your strategy?

[45:30] Is the plan for this year to make it to the Olympia?

[47:30] Explanation of how the point system works

[50:00] When it comes to strategies what do you feel has been working for you this year?

[52:00] Having experienced competing at 20 and now 29 how has your mindset shifted over time and what differences have you noticed in yourself?

[54:30] How do you keep competing fun?

[57:30] What are your plans for the future and your ultimate goal?

[58:30] What show are you going to start with this fall?

[1:00:00] Dear diary

* Connect with Lawna on IG @lawnadunbar_ifbbpro

* Find her on TikTok @lawnadunbar_ifbbpro

* Check out her YouTube channel: https://www.youtube.com/channel/UCZwZOdp-C1GEQxii6ythOJw/featured

* Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links

Myesha Rodgers is a high school English teacher, lifelong student, avid animal lover, and eclectic free spirit. She began competing in the natural federations in 2013. She earned 3 pro cards in the natural federations before joining the NPC in 2018 and turned pro in the IFBB as a natural athlete. The thing that is most important to her is living a balanced life. In this episode, Myesha shares how she has maintained balance and happiness throughout the evolution of her bodybuilding journey. She has gone from eating Chick-fil-a on show day to now competing at her fullest potential. I absolutely love this women's energy and I know you are going to love her story.

Here's what you'll hear:

[4:00] Bikini Hack

[15:00] Which federations did you start in?

[17:00] Which federation was your favorite?

[21:00] What was your experience like going into the NPC?

[27:30] Why do you choose to be a natural athlete?

[32:30] Do you believe that you can be successful in the bikini division the way it is now and the way that it is trending?

[35:00] What supplements have you used and found helpful?

[38:30] Can you share the thought process behind having Chick-fil-a the morning of a show?

[41:00] What does your balance look like now that you have switched to meal plans?

[43:00] What was the reason you only worked out every two days in the past?

[45:00] You were doing well with your previous methods. Why did you decide to change things?

[49:30] What do you see in your future?

[52:30] What is something you are excited about this year and something you wish you could change?

[58:00] Dear diary

>>> Find Myesha on IG @circe__ifbbpro

----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links

Today is our final episode of the Posing mistakes series, we hope you loved it ! Be sure to go back to listen to the other 3 so you can get the upper hand on perfecting your posing.

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Why not me? This is the motto that IFBB professional Leah Walter lives by. Leah started competing over six years ago after seeing her husband's transformation while competing. It was persistence that allowed her to achieve her pro card. She is now in her rookie year as a pro and is working her way to accomplishing so much more in both her bodybuilding career and life. You will not want to miss this episode where Leah shares her secrets to success and the best way to navigate your way through the national circuit to get your pro card.

Here's what you'll hear:

[4:00] Bikini Hack

[7:30] Have you always been into fitness?

[9:00] What was it about your husbands experience that attracted you to the sport?

[11:00] What were your first steps when getting into the sport?

[12:00] What did you love most about competing when you first started competing?

[13:30] It can be a struggle when we first start bringing our Tupperware around. How did you handle that and what are some tips for newer competitors who are still struggling with that?

[17:30] Can you share with us the evolution of methods you've used when it comes to meal prep and nutrition?

[22:30] You felt a little out of tune with your body when you were on a meal plan. Can you explain why that is and how that happens?

[25:00] What was the hardest part of getting started with macros

[28:00] What has the evolution of your training methods looked like?

[31:30] How have your cardio methods changed over time?

[38:00] What was it like being on the national circuit?

[41:30] What is your favorite national show and are there any shows you recommend?

[44:00] Is there a specific strategy that you feel like girls need to know about when trying to get your pro card?

[46:30] What made you want to keep going instead of giving up?

[48:00] What does it feel like to be a pro?

[50:30] Why did you decide to change to FitBody Fusion and what were some of the major changes that you saw when joining?

[53:30] What's the biggest difference between being an amateur and a pro when it comes to mindset?

[54:30] What are you currently working on and what do you hope to achieve?

[56:30] What would you say has been the most impactful when working toward those 3D glutes?

[57:30] What are some of the advantages and disadvantages to your height?

[59:30] What is your ultimate bodybuilding goal?

[1:02:00] Dear diary

Find Leah on IG @Leahlou_ifbbpro

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Welcome back to the Winner Takes All Special! This is our very last but very special guest. I'm so excited to highlight this woman and everything she has accomplished. Keep in mind, this is a special that we are going to be bringing back year after year, to highlight these women and their successes. Not only did they win their pro cards, but they are winning the overall title at these shows. Which is absolutely phenomenal!

So let's talk bikini shall we?! Gaining confidence, strategy, feedback. We dive into all as we uncover the story behind this NICU nurse that won the overall at NPC Nationals. Learn what Brittany Gillespie did to make it to the top.

Are you ready to find out what it takes to win the overall?

What you'll hear in this episode:

[4:30] Bikini Hack

[12:00] Love for nursing

[15:00] Getting started with bikini and combining it with nursing

[17:00] How do you manage both?

[18:45] How did you find competing in bikini?

[20:20] What was different about your second season?

[22:45] Plans after first nationals

[24:00] Dealing with "a lack of fire"

[25:20] Being more intentional and finding balance

[29:30] What would you say to someone who is struggling to take time off the stage?

[31:00] Major changes to physique during time off

[35:10] Initial goals going into 2021

[37:00] Getting close to pro and how that affected prep

[39:45] A lack of confidence and how that affected competing

[43:00] How did you feel going into Nationals?

[50:20] Winning overall and being shocked

[54:10] Feedback from the judges

[55:50] Improvements for 2022

[56:40] What do you think made you stand out?

[58:40] Goals for 2022

[59:50] Rapid Fire Questions

[1:02:08] Dear Diary

Find Brittany on IG @britgillespiee

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Welcome back to our Winner Takes All Special! This is now a special we will continue to have to highlight the women who not only get their pro cards, but who conquer the entire show and win the overall. 

Up next is the overall winner at Junior USAs, Cory Hageman. Shortly after winning the overall, she placed second next to former Miss Bikini Olympia Ashley Kaltwasser at her pro debut. What an amazing victory! In this episode, we talk all about her journey to success, especially while going through a pandemic. I know you will LOVE this episode! 

Are you ready to learn what takes an athlete to the top?

What you'll hear in this episode:

[4:30] Bikini Hack

[19:30] Tracking macros and beginning of fitness journey 

[26:10] Comparing competing and dieting world

[30:30] What would you say to girls transitioning from diet culture to competition world?

[41:20] Introduction to the sport

[46:20] Reasoning for taking time off and then deciding to come back

[54:30] Receiving feedback from coach

[57:30] The big win

[1:11:30] Dropping six pounds and then competing again for pro debut

[1:20:00] Prepping herself and strategies

[1:32:40] Goals moving forward

[1:35:00] Rapid Fire Questions

[1:37:30] Dear Diary

Find Cory on IG @cory_fit

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This week we are having a Winner Takes All Special, where we are featuring women who not only obtained their pro cards but they won the overall at these national-level contests. This is now a special that we will continue to have to highlight these women every single year and I'm so excited to be highlighting and featuring them and their success!

Our first Winner Takes All guest, Kathy Seitz, was the overall winner at NPC Universe. What does it truly feel like to go from not enjoying shows to making it more about community and now enjoying every single moment? What did she go through and what life-altering decisions did she have to make in order to make it to the top?

Are you ready to learn what it takes to win the overall?

What you'll hear in this episode:

[4:20] Bikini Hack

[13:15] Growing up

[21:30] Does this sport fuels perfectionism?

[25:30] What is so attractive about the sport?

[27:20] Experiencing unfriendliness at shows

[30:00] What was missing during NPC journey?

[33:30] Decision to take time off

[36:45] Lessons learned during improvement season

[54:30] Why did it take so long to start enjoying the process?

[56:40] Winning pro card and overall

[1:03:30] Maintaining weight during improvement season

[1:06:00] Goals for next year

[1:07:40] Dear Diary

[1:10:30] Rapid Fire Questions

Find Kathy on IG @the_prepping_pa

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The series continues!! Tune in for more helpful tips and mistakes to avoid while posing :)I want to also say thank you for tuning in today with Julian and I.

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Are you in your fifth, sixth, or even seventh year working towards your pro card? I hope this episode inspires you to keep going. Our very special guest won the overall at the first two shows that she ever entered. She has been competing for six years and shares how sweet her experiences have been in her first year competing as a pro. Get ready to be inspired by this conversation with IFBB Pro Maeghan Egli.

Here's what you'll hear:

[4:30] Bikini Hack

[13:00] Why bodybuilding?

[14:30] What was your experience like when you dove into bodybuilding?

[21:30] What do you think it was that made you want to keep going?

[23:00] What do you think has made your relationship with your husband so successful?

[27:30] What are some tips on prioritizing your relationship with your significant other while you are in prep?

[32:00] What are some differences between your current coach and your last one?

[38:00] What was on the agenda after getting your pro card?

[42:00] How were you able to determine how long to take off for your improvement season?

[43:00] Is there anything specific you did to improve during your off season?

[46:30] How did you plan for your pro debut?

[47:30] What was it like signing your very first contract?

[50:30] How was your pro debt experience?

[53:00] You're prepping for another show right now, how does it feel to keep going?

[54:30] What have been your favorite parts of your current prep?

[56:00] What are you looking forward to seeing unfold in your next show?

[58:00] What are your goals for this year?

[1:00:30] Dear diary

Find Maeghan on IG @maeghanegli

Get your PCOS test here: trylgc.com/bikinidiaries

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You do not want to miss this episode with Milene Lingiardi. She's beautiful, has a full time job as an engineer, and she sticks to a vegan diet while competing. In our conversation we discuss the obstacles of having a full time job while being a professional bodybuilder and she shares so many great tips on balancing the different aspects of life as a vegan athlete.

Here's what you'll hear:

[4:00] Bikini Hack

[8:00] What was life like before you started competing?

[9:00] What was your life like in Brazil?

[10:00] What brought you to the United States?

[10:30] How were you introduced to Bodybuilding?

[13:00] When you started competing did you fall in love with it instantly?

[14:00] Did you also think you would turn pro?

[14:30] How are you able to manage your full time job and bodybuilding?

[16:00] Do you ever have to choose work over bodybuilding?

[18:00] What was it like not tracking your macros for a full week for the first time since you started competing?

[20:30] How do you perform well at both your full time job and as a bodybuilder?

[23:00] Are there any sacrifices you feel like you've had to make?

[24:30] How does it affect you mentally when you have to give up certain things?

[25:30] How do process things when you feel like it's time to take a break from bodybuilding?

[27:30] What contributed to your decision to switch to a plant based diet?

[32:00] Being plant based, what do your meal plans look like?

[37:30] What does peak week look like in terms of the foods that you eat?

[38:30] Tell us a little bit about our pro debut

[40:00] How did it feel to go through your pro debut and not have fast success?

[42:00] Now that you are in the pro league, what are some things that you are learning about it?

[43:30] You used more of a balance approach prepping for your last show, can you explain what they is and why you chose that approach?

[48:30] How are you feeling right now in your current prep?

[51:00] What are some lessons that you've learned in your first year as a pro?

[52:30] What are your plans after your next show, what would you like to achieve?

[53:30] What are some of the good things that have happened in your first year as a pro that you'd like to repeat?

[54:30] After you take some time off, what will you do differently in your next season?

[56:30] What are your goals moving forward?

[57:30] Dear diary

Find Milene on IG @milenelingiardi

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Hi loves!! Im sharing all the bikini posing mistakes to avoid while you're on stage ! My hope is that every single competitor has the information while feeling held and supported to pose on stage like a pro ! 

Enjoy !! 

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Are you wondering if you'll ever get your pro card? Or if competing in the Olympia will ever be a possibility for you? Well, don't! I am here to tell you that if you want it bad enough, it will happen. IFBB Pro Vania Auguste is proof of it. Vania started competing in 2015 and made her Olympia debut in 2021. She didn't give up, and neither should you. Tune into this episode to hear all about her journey as a dancer to making it to the Olympia, all while being a full-time teacher. I am so excited for you to hear her story, connect with the elements that make her unique, and be inspired by her victory.

Here's what you'll hear:

[4:00] Bikini Hack

[12:30] What has been like for you to have an accent and feel like an outsider trying to fit in?

[16:30] What kind of dance have you practiced and how long did you do it?

[18:00} How did you transition from a gym goer into bodybuilding/competing?

[20:30] What was the transition from dancing to bodybuilding like?

[22:00] In what ways do you think dancing has helped you become a better bodybuilder?

[27:00] How do you balance being a teacher with being an IFBB Professional?

[34:30] How do you manage the stress that comes from your job during prep?

[38:00] What advice do you have for people who feel like they don't have enough time?

[40:00] What was it like going for your pro card?

[49:00] What was it like realizing you were ready to go for the O?

[56:00] Do you think the changes you made in 2020 helped?

[57:30] What is the Legendary Glute Studio?

[59:00] What is something you've learned that has become a staple for you?

[1:00:30] Is there anything we should avoid when working on our glutes?

[1:02:30] What are some of the goals you want to achieve in 2022?

[1:03:30] Is there anything that you are looking forward to this year?

[1:05:00] Dear diary

Find Vania on IG @ifbbpro_fitvanou1

----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links

It can be tough jumping from one career to the next, especially when the new career is running your own business. IFBB Bikini Professional Karen Wall went from a career in graphic design to being a full time coach and supplement company owner, all while chasing her pro card. She is now thriving in the fitness industry and has so much knowledge to share. Her story is so inspirational and I cannot wait to share it with you.

Here's what you'll hear:

[4:30] Bikini Hack

[10:30] Life before competing

[18:00] How did you find bodybuilding?

[19:00] How has training enhanced your life?

[20:30] Was it easy to integrate bodybuilding into your lifestyle?

[22:00] What was it like for you taking the steps to make bodybuilding a full time thing?

[24:30] Tips for someone who wants to make fitness their fulltime career

[25:00] In what ways are you still using your art design background in your career?

[27:00] Can you tell me a little bit about your supplement brand?

[28:30] Why did you want to turn pro and what was the experience like?

[31:30] What is one thing you had to change or sacrifice in order to shape yourself into a pro?

[35:00] What are the major differences in your life since turning pro?

[38:30] What was it like getting ready for the Toronto Pro Show?

[42:00] Competing after a minor surgery

[44:00] What are some things about you that make you really good at what you do?

[45:00] How were you able to cultivate such an amazing relationship with you daughter?

[47:00] What's next for you?

[48:30] What was is like to not place as well in your last show as you have in the past?

[51:00] What is something you do that is a staple for you as an athlete?

[53:30] What do you want to achieve in your next show?

[55:00] Dear diary

Find Karen on IG @karenorlena

Get your PCOS test here: trylgc.com/bikinidiaries

----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links

Hi loves!! Im sharing all the bikini posing mistakes to avoid while you're on stage ! My hope is that every single competitor has the information while feeling held and supported to pose on stage like a pro ! 

Enjoy !! 

----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links

I am so excited to share this athlete with you today! 

Rudie Guerrero and I have an inspiring conversation all about her fitness journey. She's an IFBB Pro and ASCA level 3 coach with a fitness history that dives deep into compromise. She explains how she stays motivated while going towards her goals!

We talk all about her wins, fails & in-betweens. Her insight will help us grow our own lives through better understanding others' situations, so let’s dive right into this topic together!

What you'll hear in this episode:

[4:57] Bikini hack

[12:57] How did your fitness journey begin?

[25:40] What were your newbie mistakes?

[33:40] What is it like to be in a relationship with different passions towards fitness?

[38:40] What does compromise look like?

[44:28] What did you learn after turning pro?

[56:00] What are you planning for this year?

[01:02:30] Personal goals that you would like to achieve? 

[01:07:35] Dear Diary...

Find Rudie on IG @rudie_g

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Many women in this sport move up in categories to find the right fit. But have you ever thought of moving down a category and what that would look like?

Maria Sharp has been competing for sixteen years! Thirteen of them as a figure athlete and pro, and three of them as a bikini pro athlete. She went through many changes physically, mentally, and emotionally to transition. And what she believes to have been the best decision for her marriage and her family.

I am so excited for you to tune into her story!

What you'll hear in this episode:

[4:35] Bikini hack

[11:00] Perfectionism 

[13:30] Beginning of fitness journey and getting started in figure

[20:00] Training differences 

[21:00] Effects mentally and emotionally

[23:45] Deciding to switch to bikini

[29:15] Putting on the weight 

[33:20] Other transitions going into Bikini 

[42:00] What key factors allowed you to have such longevity in the sport?

[47:00] Words of encouragement 

[49:00] When competing became her entire life & balance

[57:00] Goals

[1:04:00} Lessons learned along the way

[1:05:40] Dear Diary

Find Maria on IG @mariasharp_ifbbpro

----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links

The posing series continues once again! My guest in this episode is Aimee Velasquez, Bikini Pro and owner of Top-level Posing.

Get excited! In this episode we talk about how to take your posing to the next level, we hold nothing back, and Aimee gives us all the tools and tips she has. We discuss flexibility, weight distribution, foot placement and so much more.

Here's what you'll hear:

[4:00] Why she became a coach

[6:30] 2021 review

[8:00] The importance of posing

[9:30] Foot placement

[11:00] Flexibility

[14:30] Weight distribution

[19:30] Mastering the walk

[25:00] Pelvic tilt

[27:30] Model pose

[31:00] The structure of posing

[34:00] Posing that captures the judges’ attention

[35:30] Biggest struggles she sees in athletes she coaches

[39:30] Contracting the muscle

[41:00] Back pose execution

[43:30] Front pose execution

[46:30] The best time to start learning your poses and practice tips

Find Aimee on Instagram @fitnessbyaims

Contact her or sign up for coaching through her website fitnessbyaims.com

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The posing series continues! My guest today is Reijuana Harley, an Olympian and posing coach at Pose with Poise. 

In this episode we talk about all things posing, even some things you maybe never would have thought about. Get ready to learn about posture, how to maintain glute fullness, the importance of core stability, and so much more!

Here's what you'll hear:

[5:00] Reijuana’s background

[10:00] Why is posing important

[12:30] The importance of having a coach

[14:30] Posture in posing

[21:00] Core stability

[30:00] Creating the perfect back pose

[32:30] Making your upper and lower body match

[38:00] Bending in your back pose

[40:00] Posing pet peeves 

[41:30] When to start posing

[43:00] Biggest tip that people need

[45:00] Goals for 2022

Find Reijuana on Instagram @reijuana_ifbbpro

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Are you ready to take your posing to the next level? In this first episode of my three day posing special I chat with two time Olympian, Arnold Classic Competitor, and posing coach: Tamara Jordan.

She is dropping so much important knowledge in this episode including how to build confidence, how to strengthen your posing technique, common mistakes, and so many other tips!

Here's what you'll hear:

[5:00] Tamara’s background

[7:30] Confidence building

[11:30] Posing homework

[14:00] Stretching and massages

[15:00] Holding poses

[16:30] How to loosen up on stage

[23:00] The hardest thing for athletes to master when it comes to posing

[24:00] Truly believing in yourself

[25:30] Common Mistakes

[29:30] The benefits of having a posing coach

[32:00] Predictions for the future of bikini

[34:30] Over the top movements to look out for

[36:30] Her goals as a coach and in life

Find Tamara on Instagram @tamarahaddad7

Reach her by email at Tamarahaddid777@yahoo.com

Find more info on her website tamara-jordan.com 

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I'm back to talk about ways to combat all or nothing thinking.All or nothing thinking in what dictates a "real" athlete and all or nothing thinking when it comes to our meal prep.

Is this extreme way of thinking holding you back? Do you find it hard to give yourself grace and credit for all the things you are doing right? Are you quick to throw in the towel when you are not perfect? Then this episode is for you love ! 

Are you a mom struggling to be both a mama and an athlete? Or maybe you’re expecting and worried about what your body will look like after birth. My guest today became a mama and a professional athlete all at the same time!

In this episode I chat with Natasha Peay about her unique journey to the pros, her wellness lifestyle, and her experience with motherhood.

Here's what you'll hear:

[4:30] Bikini hack

[11:00] The beginning of her fitness journey

[16:00] How her relationship with food changed over time and helps set an example for her son

[21:00] Prepping post partum

[25:30] Combining her lifestyle with her son’s while pursuing the sport

[32:30] Making meals for the whole family while staying on track yourself

[36:30] Natasha’s journey to becoming a pro

[44:30] Feedback in the pros and he transition to wellness

[57:00] Training as a wellness athlete

[1:00:00] Goals for 2022

[1:04:00] Dear diary

Find Natasha on Instagram @natasha_peay

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Have you ever struggled with an eating disorder? Or maybe you’re in the midst of it now longing for a path to healing.

My guest today has been there too. She shares her journey from not eating to fueling her body with food. She is now an IFBB Bikini pro and works full time as a coach and media manager for Fit Body Fusion.

What you’ll hear in this episode:

[5:00] Bikini Hack

[11:30] Believing in herself

[14:30] Her experience with eating disorders

[22:30] Recovery and healing

[32:00] Getting started in the sport

[37:00] Falling in love with the sport

[39:30] Being fully recovered

[42:30] Is competing a good sport for women who have had eating disorders?

[45:00] Developing her strong mindset

[47:00] Coaching

[50:30] Boundaries

[52:30] Getting ready for the upcoming season

[59:00] Goals for 2022

[1:02:00] Dear Diary

Find Jodie on Instagram @jodiejfit_ifbbpro

Get your PCOS test here: trylgc.com/bikinidiaries

----->Head HERE for your FREEBIES, coupon codes, and other links!

In this episode I share 4 things you may not know that will make traveling for shows a breeze. 

Tune in!

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Wondering how to turn pro this year? What shows can you go to to get your pro card, what are the qualifications, and when are they so I can be prepared?!!!!! Yeah I know that feeling and this is why I created an episode to give you all the information. Masters and Open Bikini, This one is for you !

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This girl is on fire! IFBB Bikini Pro Sierra Swann competed in 12 shows in 2021, qualifying her for Olympia by points!!! Because of differences in the past two seasons she had a unique journey to Olympia.

We talk about being intentional in all things, dealing with imposter syndrome in the Pros, the importance of taking time off, and her experiences in 2020 and 2021.

Here's what you’ll hear:

[4:00] Bikini Hack

[10:30] Pressure in the sport and keeping a healthy balance

[21:00] The importance of a coach

[22:30] Taking time off

[29:00] Coming back to the sport at the end of 2020

[38:00] Dealing with imposter syndrome

[39:30] Qualifying for Olympia through a difficult 2021 season

[47:00] Setting boundaries for herself

[56:00] Standing out at the O

[58:00] Goals for 2022

[1:01:00] Dear diary

Find Sierra on Instagram @ifbbpro_sierraswan 

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Our special guest from Canada turned pro after her very first show! Adair Libbrecht is quickly advancing as she placed 2nd in her most recent IFBB Pro show.

Just last year, she was struggling through an unhealthy relationship, lack of direction, finding her purpose, and depression. In this episode we will talk about how she made it through and found her way to a life where she is absolutely thriving!

Here's what you'll hear:

[4:00] Bikini Hack

[10:30] The start of her fitness journey

[13:00] Her experience with depression and unhealthy relationships

[17:30] Getting through hard times

[18:30] Getting started in the sport and quickly moving up

[33:00] Habits for a positive mindset

[39:00] Reflecting on turning pro

[42:00] Switching her mindset 

[48:30] Plans for 2022

[52:00] Dear diary

Find Adair on Instagram @adairlibbrecht

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Have you ever struggled with hormonal or digestion problems? In this episode we talk about all things hormones and diet related! 

Our guest Chloé Margraitner is an IFBB Bikini Pro from Switzerland! Over the past few years she has had such an impressive and inspiring journey to the pros. She has also had quite the health journey and has learned so much about wellness. Chloé is now working to get to Olympia and runs a team of seven that helps others pursue their wellness goals!

Here's what you'll hear:

[4:00] Bikini hack

[7:00] Switzerland gym culture

[8:30] Growing up and incorporating strength training into her routine

[10:30] Her move from recreational lifting to entering the sport

[13:30] Her journey to Pro and competing without putting pressure on herself

[22:00] Competing in different countries

[24:00] Health, hormones, and thyroid issues

[29:00] Intuitive eating

[32:00] Her company

[35:00] FODMAP diet and digestion issues

[40:30] Where her confidence comes from

[41:30] Prep strategies for upcoming shows

[45:00] Things to look forward to this year

[48:30] Dear diary

Find Chloé and more information about her business on Instagram @fitbychloe

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Over the past few years she has put in hard work to get to where she is now and has learned so much along the way. She is on a mission to help other women show up for themselves and overcome fears and obstacles like she has! As we walk through her journey you’ll see what makes Mary Ann Parks such a strong athlete.

In this episode we geek out on recovery methods that are going to help make you a better athlete, overcoming and working through serious injuries, ways to overcome symmetry imbalances, and ways to keep yourself looking young and beautiful.

Here's what you’ll hear:

[5:00] Bikini hack 

[10:00] Competing for yourself

[11:00] How the sport gave her a resilience mindset

[14:00] Life growing up

[15:00] Getting started in the sport and overcoming doubts

[18:30] Her first show and learning about the importance of food

[23:30] The benefits of working with a bikini coach

[24:30] Scoliosis and working on symmetry 

[30:30] Recovery methods

[38:00] The importance of diet in aging well

[45:00] Injury and Recovery before pro debut

[48:00] Her first pro year

[49:30] Confidence on stage

[51:00] feedback and goals for 2022

[54:00] Dear diary

Find Mary Ann on Instagram @maryann_ifbbpro

Get your PCOS test here: trylgc.com/bikinidiaries

Don't forget to use code BIKINI30 to get 30% off your next test!

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The bikini pro on the show today is coming with a unique story! She has only been competing for a year and a half, and became pro only 4 weeks after her first competition. Talk about motivation! 

She is a coach and working her way into the Olympia. During our talk, we dive deep into her story. The ups and downs, and overall  mistakes and lessons that are learned in the journey of bikini competitions. Do you ever deal with people judging your journey? Or have you ever felt completely in shock when doing something new?

I am so excited to have Adrianne Onofrei on the show with me today! She reminds us how important it is to believe in yourself.

Here's what you'll hear:

[4:30] - Bikini Hack 

[9:30] - Her roots and backstory

[16:30] - How did you explain body building to your family? 

[21:30] -What was your first show experience like? 

[24:00] - Do you still have fun, what is fun about competing to you? 

[32:00] - What were the cons to getting your pro card so quick?

[43:00] - What were your goals going into the new season?

[50:00] - What are you working on right now? 

[56:30] - What are your goals this year?

[59:00] - Bikini Diaries Question

Connect with Adrianne on IG: @ao_ifbbpro

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Marisa Woo has a Bachelors's in Kinesiology from San Diego State University. So she kind of always knew fitness was going to be her life. She is now a full-time coach with Fit Body Fusion, an athlete, and she loves every minute of it.

In this episode, we dive deep into the progression of her journey over the years, the strategies she has used to keep being successful, and all that has contributed to her success in the industry. You're going to love this episode!

Here's what you'll hear:

[4:30] - Bikini Hack

[11:50] - Love for fitness and where it came from

[13:05] - College

[16:45] - Introduction to the sport and fears/struggles that went along with that

[25:30] - Improvements when getting started

[32:30] - How did competing affect everyday life?

[35:00] - Journey competing in 8 national shows

[38:10] - Self-doubt

[40:00] - Sacrifices getting Pro Card

[42:00] - Season after getting Pro Card

[45:30] - Strategy and going show-to-show

[51:00] - Lifestyle outside of prep

[52:00] - Plans for 2022

[53:00] - Deciding to coach and coaching alongside competing

[56:00] - What is your Now that used to be your Never?

[57:45] - Dear Diary

Find Marisa on IG @mwooo23

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Have you battled whether leaving your corporate career to make fitness your career full-time is for you? I know I have! 

Jourdanne Lee is back on the podcast! So much has changed in her life in the last three years. Making fitness her career was the best thing that ever happened to her.

Over the years, she has truly crushed it. Getting invited to the Arnold twice, going to the Olympia 2021, and now qualified for the Olympia 2022?! Her career has truly skyrocketed after leaving corporate.

How does she navigate being a coach and professional athlete? You're going to find out...

Here's what you'll hear:

[4:50] - Introduction & back story

[14:40] - Becoming a coach full time and leaving corporate

[27:20] - How do you manage stress?

[35:30] - How do you navigate both coaching and competing at the same time?

[47:00] - Struggles in 2021

[57:45] - Plans for 2022

[1:02:00] - What does it take to get to where you are today?

Find Jourdanne on IG @jourdanne__

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Have you struggled with having an unsupportive partner or person while in prep? Or maybe you have the most supportive people in your life right now. How do you navigate the sticky situation of unsupportive relationships and what does having that support really look like?

This interview is with a bikini pro who is newly engaged. She is going to shed some insight on how to navigate both supportive and unsupportive people. She also shares with us her journey within the sport and the differences she experienced going from the local, national, and pro circuits. 

I am so excited to introduce IFBB Bikini Pro Meechka Marcelin!

Here's what you'll hear:

[4:00] Bikini Hack

[10:05] Life growing up

[13:00] Finding the sport

[17:00] Evolution period after falling in love with the sport

[22:00] How her fiance handled the evolution

[25:00] Communication with her fiance

[32:00] How having a supportive partner has helped her prep

[37:00] Relationships with unsupportive people

[42:00] Changing teams

[46:05] Goals after turning pro

[47:10] Difference in National and Pro circuit

[49:30] Pro season

[54:30] Goal for this year

[56:10] Engagement story

[1:01:20] Dear diary

Find Meechka on IG @meechkaprofit

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I give you full permission to stop doing these things in 2022 as an athlete! Tune in for part 1 of this 2 part series.

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We are bringing back one of the sweetest athletes I've ever met to the Bikini Diaries podcast! Originally from episode 112, Hope Harper is back with us sharing all about life after her pro debut. She has now experienced 2 years as a pro, placing in the top 5 several times, and even has a new coach. In this episode, she shares what she has done to improve and what her coach has done to help her excel in body building. Wanna know who she's currently working with and what life is like as a new pro? You're gonna wanna listen in!

Here's what you'll hear:

[5:30] - An introduction to Hope

[14:30] - Goals for 2020

[16:30] - Improvement season

[22:00] - Choosing a new coach

[28:30] - A coach's role in developing athletes

[34:00] - Goals for 2021

[37:00] - Being okay with taking some time

[39:30] - Growing glutes and hamstrings

[41:30] - Making changes and coming back

[43:30] - From top 5 to top 15

[49:00] - Other life goals

[53:30] - What is to come in 2022?

Find Hope on IG @hope_ifbbpro

Get your PCOS test here: trylgc.com/bikinidiaries

Don't forget to use code BIKINI30 to get 30% off your next test!

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I absolutely LOVE bringing on athletes from all over the world, and today's beauty comes to us all the way from France! Allison Testu is honest, open, and holds nothing back about her journey. This last year has been monumental for her, from competing at her first Olympia, to qualifying for Olympia 2022, and now gearing up for the Arnold. In this episode, we talk a lot about Allison feeling the need to prove herself and her "revenge". I just know you are going to love hearing about her journey!  

Here's what you'll hear:

[5:00] - Bikini Hack

[14:00] - Allison's revenge

[16:30] - The culture of body building

[24:00] - Switching to the NPC

[27:00] - Qualifying for Olympia

[34:00] - Considering a category change

[41:30] - The 2021 Olympia

[49:00] - Changing up improvement season

[54:30] - Going into the Arnold

[57:30] - Strategy for the O

[1:01:00] - Allison's ultimate goal in the sport

[1:07:00] - Dear Diary

Find Allison on IG @allisontestu

Allison's links:

Www.calendly.com/allisontestu 

To book a posing online session with me

Www.instagram.com/allisontestu

DM to book a presential Posing Lesson with me in Taverny next to Paris, France ; in my posing studio

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Dive in to hear real raw and vulnerable experiences I have had with the scale. Over the years my relationship has changed and now I am sharing with you some key things in my journey that has helped this become my reality.

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Today's guest has had an evolution of changes during her competition journey, which lead her down an unforeseeable path. Her health took a dramatic turn for the worst, leading her to an identity crisis. Through healing, mentorship, and mindset work, Allison Vaeth was able to reconnect with herself. She was able to integrate her love for fitness and mindset, and she is now helping others do the same in her coaching business. I know you are going to be inspired by this bikini pro, as she leads you through her journey of self discovery. Here's what you'll hear:

[3:30] - Bikini Hack

[10:00] - What attracted Ally to the sport

[15:00] - Deciding to keep going

[19:30] - Taking some time off

[25:30] - Hormones

[31:30] - Healing her body

[35:00] - The cause of the health issues

[37:30] - Mindset in the sport

[43:00] - A new identity journey

[51:30]- Ally's future

[58:00] - Dear Diary

Find Allison on IG @allyvaethfit

Check out iManMagnets here: Imanmagnet.com

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The bikini pro coming on today has been competing since 2012. She's a mom, wife, coach, and now our very special guest. In this episode, we dive deep into her experience being a new mom and dealing with all the sacrifices she made and the growth that came with competing and mothering at the same time. Do you believe that you can prep and raise small children at the same time? You won't want to miss her experience. Have you ever dealt with imposter syndrome? Feeling like you are not enough or worthy of being in the sport? She will share her struggles with this very topic, so stay tuned. We've got a lot to discuss! I am so delighted to have Chantel Hall on the show with me today!

Here's what you'll hear:

[4:00] - Bikini Hack 

[17:45] - Journey from 2012 to 2019 & changes in the sport

[22:30] - Making the decision to take time off to have kids

[28:30] - Any issues with breastfeeding while prepping/competing?

[31:30] - Balancing motherhood and competing

[42:00] - Do you feel like competing has made you a better or worse mom?

[50:30] - Becoming a pro & dealing with imposter syndrome

[1:03:00] - Where does the imposter syndrome come from for you?

[1:10:00] - Goals moving forward

[1:18:00] - Bikini Diaries

Find Chantel on IG @chantelhall_ifbbpro

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In this episode we discuss the one thing you're missing in your posing routine, the thing that truly connects you to the audience, and sets you apart from all of the rest. Yes you guessed it , it's your mindset !! I teach you a wonderful practice to get you thinking about your personal story and what energy you want to give off while you're up there strutting. How can you tap into the true you and show that on stage?? Stay tuned to find out  

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We have made it to episode 200! When I first started this podcast I wanted athletes to be able to come to a safe space to feel normal, to feel connected, to feel inspired and motivated. And I wanna say that I think we have done that! It's amazing to see all of the love and support from you guys making this podcast into something as beautiful as it is today.

In this episode I have compiled many of the amazing messages and words of encouragement from all the phenomenal athletes. Putting this together to send you a blessing, to make you realize how capable you are, and to remind you that anything in life is possible and to never give up on your dreams. I hope that you enjoy this episode just as much as I enjoyed making it for you.

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This episode gets JUICY! Today's bikini pro comes to us from the other side of the world, Australia. Not only will you love her story, but you will also love her accent. This beauty spent six years in the military. After finishing up her contract she became a bikini pro and full-time coach living on the beachside. What a dream! We go deep into her story of becoming pro, the closure of a past relationship, her experience going through therapy, and the huge role this played in her life. Life is tough, and this beauty doesn't shy away from the real stuff. I am so excited to have IFBB Bikini Professional Jessica Johnson with us today!

Here's what you'll hear:

[4:15] - Bikini Hack 

[16:00] - Deciding to go into the military

[19:15] - What did you study?

[20:00] - Where did the desire to do fitness come from?

[26:00] - Tips for getting started in this industry

[30:30] - Was there pressure to be a pro when starting your coaching business?

[35:00] - Does Australia normally only give out one pro card a year?

[37:00] - What was it like going for your pro card this year?

[39:30] - What helped you peak perfectly?

[41:40] - Living with an ex and going through a breakup during prep season

[51:00] - Seeing a therapist and doing the inner work

[1:01:30] - How would you describe yourself without using the things that you do

[1:08:30] - Future goals

[1:11:00] - Bikini Diaries

Find Jessica on Youtube and IG @jessjohnsonfitness

https://www.jessjohnsonfitness.com/

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Ever wonder why no matter how hard you focus on improvement the progress is slow?? You feel you are doing everything, but results are not accelerating?

This could be because you are experiencing and energy leak. 

In this episode I reveal 3 of the most common energy leaks we experience as athletes, why they are doing more harm than good and a 3 step process to overcome and redirect your focus and energy. 

After listening to this episode you are going to have so much awareness around whats holding you back and how to move forward ! 

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The woman coming on today literally lives her life by the philosophy that it's never too late to start. With only beginning her fitness journey in her mid-40s, then starting her competing journey in her late 40s, it's truly amazing to witness how much she has accomplished. She is a Master's queen winning numerous Master Pro titles in her career. Two in 2019, ten in 2020, and two in 2021. That's FOURTEEN titles!! Nothing stops her. She has a true passion for the sport, for growth, and for setting an example that you can accomplish your goals at any stage of life. I know you'll love this episode just as much as I do. I am pleased to welcome on IFBB Bikini Pro Merica Abbado.

Here's what you'll hear:

[4:30] - Bikini Hack 

[15:30] - What made you want to compete?

[17:30] - What gave you the courage to go for it at the age that you're at?

[22:00] - Was there ever a time that your age made you doubt yourself? 

[23:30] - Tips for other women

[27:00 - Hiring a coach

[32:00] - Getting her pro card

[34:20 - Top call-outs at Tampa Pro and other wins

[35:30] - Winning 10 Pro Master titles in one year

[40:00] - Having Covid-19 and the struggles that came with that

[50:30] - What helps you have such a strong mindset?

[55:20] - Future goals

[1:00:30] - Dear Diary

Find Merica on IG @ifbbpro_meri.abbado

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Happy Tuesday and welcome back to another wonderful episode! This episode is so good, I’m just gonna say that the honesty this women brings to us today makes it extremely easy to talk to her and want to be her friend. The woman coming on today has been competing for eight years, she recently landed in the top five for her very first time and it was a huge success for her. In this episode we bring back her experience with old coaches, PEDs, and how she has taken everything she’s learned to be the best version of herself today. I am so excited for you to hear what IFBB bikini professional Lauren Adams has to share!

Here's what you'll hear:

[5:30] Bikini Hack

[15:00] What keeps her completing?

[16:30] When will she know when she's hit her full potential?

[18:30] Advice on managing goals and noticing improvements along the way.

[22:30] How did she manage going through all of the extremes in prep, then finding out she still didn't have what they were looking for?

[29:00] What do the conversations with coaches look like when extreme training techniques are being used?

[36:00] How does an athlete know when too much is too much?

[43:30] What it is like gaining 35lbs in a month

[52:30] What differences has she seen by not rapidly stopping things post show?

[55:00] What's the experience like to do shows back to back?

[58:00] Tips for maintaining balance

[1:02:30] What are some of her goals for 2022?

[1:05:30] Dear diary

Find Lauren on IG @lauren_elizabeth_fit

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In this episode we chat about what you can start doing right now in your improvement season to prepare yourself for season. Many Athletes are on track during season, but then easily start to go off the deep-end once the show is over. Can you relate? If you find it difficult to stay on track or you find yourself having a hard time staying focused in your improvement season, then this episode is definitely one for you ! 

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We are coming in HOT with this episode as we bring back a former Bikini Pro guest to the podcast. Hannah Ranfranz was on one of our very first episodes over three years ago! SO much has happened since then. Today she will be sharing about her Olympia experience, the pressures she's had being a professional, the evolution of her relationship with food, body, and self, the start of her very new business, and how she's handling this improvement season. There have been so many wins for her since her first episode with us, as well as so many obstacles too. 

Here's what you'll hear:

[5:00] - A little bit about Hannah 

[6:30] - Making it to the Olympia

[8:00] - Inspiration to keep going

[11:50] - Olympia experience 

[14:00] - Making friends so easily

[18:00] - Goals after the O

[20:30] - When she knew it was time for a break

[23:00] - Focusing on herself

[26:40] - Hormone struggles

[31:00] - Mindset change around her body

[38:30] - Deciding to make this improvement season longer

[43:20] - Starting her own business

[48:30] - Future plans

Find Hannah on IG @hannahranfranz

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If you have a dream that you want to achieve but you've been holding off because you feel you need to have it all figured out first, let this be the episode that motivates you and inspires a little bit of messy action. This bikini pro has a specific vision of herself living her best life. She has made some life-altering decisions that have helped lead her on the success path. She quit her job after only her second show with no plan at all to pursue fitness full-time. She is now a fitness model, coach, and entrepreneur. I am in awe of her many talents and how she continues to be unapologetically herself. I know you're going to be deeply moved and inspired by her story. I am so excited to have IFBB Pro Brittany Ann on the show with me today.

Here's what you'll hear:

[5:30] - Bikini Hack

[14:20] - Faith

[17:40] - Chasing your Why

[24:00] - Deciding to quit her job

[27:00] - Seeing potential & her vision

[37:00] - Becoming a fitness model

[47:30] - Networking within the industry

[53:00] - Deciding to keep her hair short

[59:00] - Plans for 2022

[1:05:00] - Dear Diary

Find Brittany on IG @brt.ann

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Want to work on your mental health and not sure where to start? Here are some helpful concepts to really think about in ways that you can enhance your way of thinking so that its helping you progress instead of staying stagnant. The concepts I introduce do not suggest that one way is superior, it only provides my audience with new perspectives to try until you find one that works.

I will also be announcing the name of our son :) Stay tuned !

Want to join the Mindset membership group waitlist?

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Our Bikini Pro today is only 23 years old and is currently the only pro from Austria. How amazing?! 2020 was such a monumental year for her. She turned pro and the very next day obtained her Olympia qualification. She then went to the O, traveling to the US for the very first time. She is another testament that dreams really do come true, and when you have your heart set on something you absolutely can achieve it. She had to overcome so many hurdles just getting to the O in 2021 and her story is just so inspiring. I am so excited to have Kristina Brunauer on the show with me today.

Here's what you'll hear:

[5:00] - Bikini Hack

[12:20] - Life growing up in Austria

[20:00] - Training changes after deciding to compete

[21:30] - Training for the pro card

[23:30] - Disliking training to actually enjoying it

[31:30] - Pro card doubts

[38:00] - Earning pro card and then immediately qualifying for the Olympia

[46:00] - Overcoming hurdles

[50:50] - Competing in the Olympia

[54:50] - Plans for 2022

[1:04:00] - Dear Diary

Find Kristina on IG @kristinabrunauer_ifbbpro

Check out iManMagnets here: Imanmagnet.com

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Today you are going to absolutely adore our guest. She really opens up and gets raw and vulnerable with us. This is so fitting because the majority of us are in improvement season right now. Dealing with things like post show blues, finding a healthy balance with our nutrition, and so much more. In this episode IFBB Bikini Professional Vita Shtevnin keeps it real and shares with us her deepest struggles, how it’s not realistic to stay within 10 pounds of stage wait for everyone, and things you can try to really help you find balance. This episode is very relatable and I am thrilled for you to connect with her!

Here's what you'll hear:

[5:00] - Bikini Hack

[13:00] - Why bodybuilding?

[15:00] - What hooked you into bodybuilding?

[16:30] - What is it like working with your boyfriend as your coach?

[20:30] - How did it feel to get your pro card?

[22:30] - Post show blues

[25:30] - How did your back injury affect you?

[30:00] - What was the solution to the issues that came from not being able to train the way you wanted to while injured?

[32:00] - What was this year like for you?

[36:30] - What do you think contributed to you putting on extra weight in your improvement season coming into this year?

[40:00] - What are some things you learned in your last improvement season?

[43:30] - Is there anything you used to do that you are no longer doing?

[45:30] - What would you say are some of the benefits of not being shredded all year?

[47:30] - Do you ever feel pressure to live up to your IFBB title?

[50:00] - How are you so confident with this pressure?

[51:30] - What do you think that improvement seasons are harder than preps?

[53:30] - What are your goals moving forward?

[56:00] - What are you looking forward to?

Find Vita on IG @vita_ifbbpro

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Today we have a very special guest, IFBB Professional Daraja Hill is coming back to the podcast to share with us all about her Olympia journey! This year she made history being the first black women to place this high at the Olympia (#Queen). Her 6th place win opened up so many opportunities for her that she is going to be sharing with us, and let me tell you they are cool! We will get to hear all about her ride up until now, what she deeply struggled with during this time, and what helped her gain all the confidence she has today.

Here's what you'll hear:

[6:00] - Daraja Hill introduction

[7:30] - Mindset in 2019 after two big wins

[10:00] - Preparing for her first Olympia

[17:00] - Regrets from making changes while preparing for her first Olympia?

[18:30] - Dealing with struggles before the Olympia in 2020

[22:00] - Mindset changes going into the improvement season after the 2020 Olympia

[28:00] - Did maintaining 7-8 lbs above stage weight make prep easier?

[35:00] - Working on glutes

[37:00] - Changes this past year

[44:30] - What has helped build confidence over the past year?

[51:00] - What was different at this year's Olympia compared to 2020?

[55:30] - What was it like to get first callouts?

[1:00:00] - How did it feel stepping off stage with a 6th place win?

[1:03:00] - Judge's feedback

[1:06:30] - What is Daraja looking forward to now?

Find Daraja on IG @darajahillfit

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Our guest today grew up playing allll of the sports. She says that her quick success was by accident (a wonderful accident) because she over-exceeded every goal she has had for herself. She began competing just last year in 2020, became a pro, qualified for the O, and just competed in her first Olympia 2021 a short few months ago. It's amazing to witness everything this woman has achieved. So how does she really feel about this quick success? IFBB Bikini Pro Ariel Barley is going to dish it all in today's episode.

[5:00] - Bikini Hack

[9:50] - Sports played growing up

[11:00] - What led Ariel to bikini

[13:45] - No coach when first starting out

[15:45] - Preconceived notions vs. reality

[17:30] - Deciding to get a coach

[19:00] - Placing Overall 

[20:00] - What makes her different

[24:30] - Posting glutes photos

[26:00] - Knowing that Nationals and turning pro was the goal

[29:00] - Winning her pro card

[34:15] - Major differences between Amateur & Pro

[36:50] - Qualifying and competing in the Olympia

[47:00] - Improvement season

[49:00] - Goals for next year

[50:30] - Dear Diary 

[52:20] - Advice for people wanting to become pros in the sport

Find Ariel on IG @ariel.barley

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Can you image competing for 30 years? If you just got excited to find out this is even possible then pull up a chair and get comfy because this story is truly amazing. The Professional I am introducing to you today debuted her journey in 1991. That was even before figure existed! She has competed in every category body building, figure, fitness, physique, and now pro bikini. Everything she has accomplished this year has been truly a miracle. After being paralyzed and told she will never be a functioning member of society she has proved them wrong and continues to go strong. Angela Ruscilli is a lifelong drug free athlete and is celebrating 50 years. There are so many aspects that amaze me about her and I can't wait for you to learn more!

Here's what you'll hear:

[6:00] - Bikini Hack

[15:00] - What was the mental and physical recovery process like for Angela?

[20:00] - Body building as a female in the 90's

[22:30] - Why did Angela switch to figure in 2006?

[27:00] - Adjustments when switching to bikini

[29:30] - Finding yourself with posing

[36:30] - Keys to success in winning pro shows

[39:00] - How has Angela's training changed over time?

[41:00] - Putting on more mass, the importance of hormones

[45:30] - What are competitors still doing wrong?

[47:00] - Evolution of Angela's nutrition

[50:00] - Navigating menopause and ovulation

[56:00] - Angela's goals moving forward

[58:30] - Dear Diary

Find Angela on IG @ifbbpro_aruscilli

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Leave a review or Email us at BikiniDiariesPodcast@gmail.com letting us know one way the podcast has helped you in your journey.

Today on the Bikini Diaries podcast, we have a very special guest! Jonelle Warner is one of my close friends who has been around since the beginning of my bikini journey and I have been on her side as she worked to acquire her pro card! Jonelle is a veteran of the sport as she has been competing since 2016 and is a full time coach for Boss Bodies. Today we will dive into the different "looks" that you can present on stage and the impact of this on your overall package, the importance of staying focussed on the end goal during prep on not overanalyzing your body on a daily basis, Jonelle's mindset in overcoming past food challenges, and much much more!

[6:05] - Bikini Hack

[14:00] - Jonelle's background

[17:30] - Journey to pro card

[23:30] - Different looks you can present on stage

[29:05] - Hamstring development struggles

[35:15] - Processing feedback from judges

[40:00] - Importance of mindset in becoming a pro

[43:00] - Getting her pro card

[47:15] - What changed since becoming pro

[50:15] - Improving her relationship with food

[59:20] - Discovering value in your life outside of your body

[1:02:10] - Goals moving forward

[1:04:40] - Dear Diary

[1:06:37] - Advice for people wanting to become pros in the sport

Find Jonelle on IG @jonellewarnerifbbpro

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Today we have an amazing athlete who is not only drop-dead gorgeous, and a twin so there are two of them, she is a huge inspiration. She gained quick success in the industry, turning pro at the All Natural Canada IFBB Pro Qualifier and shortly after won Ben Weiders' All Natural IFBB Pro show qualifying for Olympia 2020. She was the first person to do this, as this was an inaugural event. Did I mention this was actually her rookie season as a professional?! And she'd only been in the sport for a year and a half prior. This girl is AMAZING! Not only is she a bikini pro, but she is also a registered nurse, wife, and dog mom. I know you guys are going to LOVE hearing from Maia Gordon.

Here's what you'll hear:

[7:10] - Bikini Hack

[22:20] - Favorite Show Day

[23:40] - Life growing up in Quebec

[26:40] - Finding the sport

[33:25] - Deciding to compete

[35:15] - Competing in first ever Ben Weiders Pro Show

[40:30] - Winning against an Olympian

[45:55] - Plan going into the Olympia

[48:40] - Drug testing

[52:50] - Is there pressure to use enhancements?

[57:25] - Time off after the Olympia

[1:02:00] - Plans for next year

[1:06:30] - Dear Diary

Find Maia on IG @maiagordon_ifbbpro

----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links

I know you guys are going to LOVE today's topic! I mean the title says it all... Who doesn't want to eat what they want this holiday season?? I know I do! Every season, whether being in prep or in my improvement season, I have always been able to eat what I want. I want to share with you all the tips and tricks to be able to do this as well. Even if you are in prep, this episode is still going to be very very helpful because I'll be dropping some mindset gems along the way. By the end of this episode, you'll have five (yes FIVE!) new tools that you can start using today to help you this holiday season.

Here's what we cover:

[5:45] - 1st tool: Listen to your body

[10:36] - 2nd tool: Have your goals at the forefront of your mind

[19:15] - 3rd tool: Setting an intention

[22:18] - 4th tool: Language

[27:45] - 5th tool: Release all shame

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Today we have a very special guest who actually began competing at age 17 (isn't that amazing?!). In the last year, she has qualified for the 2020 Olympia, she was invited to the first ever prestigious Arnold Classic UK, and then qualified again for the 2021 Olympia. This has been such an outstanding year for her and it's such an honor to learn from her. Coming all the way from Finland, we have IFBB Professional Noora Mahonon.

Here's what you'll hear:

[6:10] - Bikini Hack

[14:08] - Bodybuilding culture in Finland

[17:20] - Competing at 17 years old

[19:05] - Taking in criticism at such a young age

[20:20] - Finding an American coach

[21:40] - Coaching herself

[22:50] - How to turn pro in Finland

[24:40] - What it's like working with a coach in America

[26:00] - Advice for working with a long-distance coach

[27:30] - Accomplishments in the past year *

[35:00] - Representing Finland at the Olympia

[35:50] - What it takes to make it to the Olympia

[40:00] - Mindset after the Olympia

[41:00] - Changes for 2021

[45:50] - What stayed consistent for 2021?

[47:15] - Arnold Classic UK

[52:00] - Goals and Changes to make in 2022

[53:30] - Dear Diary

Find Noora on IG @nnooraemiliam

----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links

The woman we will be talking all things Bikini with today had a wonderful journey to her pro card. She has been competing for 5 years, and she's an engineer, a coach, and an IFBB Bikini Professional. Did I mention she's also 6 feet tall?! In this episode, she shares with us SO many helpful nuggets on how to put on mass, as she has been able to increase her stage weight by 20 pounds (now that's amazing)! She's also going to give us lots of helpful tips on how to have successful improvement seasons so we can be better athletes. I know you are going to love everything Laura Moore-Shay has to share inside of the episode!

Here's what you'll hear:

[5:30] - Bikini Hack

[14:30] - Learning how to lift

[17:30] - Deciding to continue with competing

[19:30] - Competing at 6 feet tall

[23:00] - All about improvement season

[32:30] - Measuring mass

[38:00] - How you feel in improvement season verses in prep

[43:00] - Going into the season

[46:30] - What made Laura want to keep showing up

[49:00] - Time between shows

[52:30] - Goals moving forward

[54:00] - Dear Diary

Find Laura on IG @laura_ifbbpro

----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links

Being in shape is the fountain of youth, right? Shonte has been competing for 12 years, before bikini was even created. She exemplifies how this sport truly is a lifestyle that should be built upon healthy habits, a solid support system, and passion. On this episode, she shares her transition from figure to bikini (and how she made the transition kicking and screaming!), the story behind her turning pro after 10 years, and the real reason she has longevity in the sport: she doesn’t do this for the hype, she truly loves the process. After all, when you go home after winning your pro card, your life still looks the same if you've made this sport your lifestyle.

Shonte’s perspective is blunt and motivational. On this episode, you will hear:

[5:30] - Bikini Hack 

[8:00] - Don’t let things you can’t control, control you

[12:00] - Prep is a learning addiction!

[18:00] - The surprise switch from figure to bikini

[23:00] - Why the pro card didn’t matter to Shonte

[27:00] - The perspective you need to enjoy the process

[32:00] - The pressure of a professional competitor

[35:00] - Shonte’s ideal career in bodybuilding

[37:00] - The stages of a bodybuilding career

[43:00] - Growing your shoulders

[45:00] - Innovating and investing Swap Trap

[53:00] - Dear Diary…

Find Shonte at turnfitproducts.com or on IG @turners_turnfit_ifbbpro!

----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links

Do I have any mamas listening to the Bikini Diaries Podcast?? Today's special guest is a mom of 2 boys who is sharing all about how she balances her mommy lifestyle. She mentions that she always puts her children first, but she doesn't lose sight of her dreams. This woman has been competing for 5 years, and has had help on her journey, of course, but is mostly self-taught. Her approach to prep is untraditional and she believes in a balanced prep. (She's gonna share a cookie with her son if she wants!) I KNOW you are going to love to hear from her... welcome to Kristin Wright!

Here's what you'll hear:

[5:30] - Bikini Hack

[15:30] - Kristin growing up

[19:00] - Competing after having children

[24:30] - Spending time in the gym

[28:00] - Making changes to get more done in a shorter amount of time

[32:00] - Doing it all with 2 little ones

[36:30] - Coaching herself

[39:00] - How Kristin keeps herself going

[42:00] - Differences in prep

[45:00] - Getting her pro card

[52:00] - The hardest part of the journey

[54:00] - Kristin's goals moving forward

[56:30] - Dear Diary

Find Kristin on IG @kristinwright_ifbbpro

----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links

Today we have a woman who has won not just one overall, but THREE. Michelle Simmons is sharing with us her story of how she was able to completely transform her lifestyle. Back in her college days, she was a regular at McDonald's... she wasn't always a healthy eater. She also gives us many helpful tips on how we, too, can win an overall! Stay tuned and take notes because you are going to LOVE this episode!

Here's what you'll hear:

[5:30] - Bikini Hack

[12:00] - Life growing up

[16:00] - An intro to healthy eating

[18:30] - Winning the overall

[25:30] - Adjusting strategies between overalls

[30:00] - Making changes to improve

[32:00] - What does it take to win an overall?

[34:30] - Mindset changes

[36:00] - From insecure to confident

[42:00] - Going for her pro card

[46:00] - Michelle's pro debut

[48:00] - Lessons from her rookie season

[49:30] - Setbacks and challenges

[51:30] - Michelle's goals in the sport

[54:00] - Dear Diary

Find Michelle on IG @belleemichelleee

----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links

It's just me and you today but before we kick off the main topic of this solo episode, I have HUGE news for you! Don't worry, I won't make you wait. Tune into this episode, my BIG ANNOUNCEMENT is within the first 5 minutes!

On this solo episode, I am going to help you create a healthier relationship with food. This is an incredibly important conversation for any competitor. If you've ever struggled with over eating, not following plan, or not staying on track in improvement season or prep...this is for YOU! There are so many things I've had to overcome myself and I see this in my clients, too.

So whether you're in prep or improvement season, this episode will be critical to helping you create a healthier relationship with food!

Here's what we cover:

[4:00] - My BIG ANNOUNCEMENT!

[6:44] - Your brain will go to work to find a really good answer for really good questions!

[8:10] - What does my body need right now? Your body is VERY vocal. So let's listen!

[9:40] - Things you can do to change up your routine to honor your body & give it what it wants

[15:00] - Sleep vs. food

[16:00] - Connection in prep

[18:00] - Prep is a CHOICE! Feeling a lack of freedom is really a lack of perspective.

[22:00] - Incorporate joy in your life every single day

----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links

Today's Bikini Diaries podcast guest is talking with us all the way from New Zealand! Mariska Roetz tells us a very delicate story of how she had to overcome a tragic sickness. Her body would reject food due to her restricting for so many years. After nearly losing her life, she found the sport of bodybuilding and is now living a very fulfilled and passionate life. She opens up and shares with us her experiences traveling abroad and working with two-time Miss Bikini Olympia, Angelica Teixeira. This is a good one!!

Here's what you'll hear:

[5:30] - Bikini Hack

[17:00] - Dealing with sickness at a young age

[23:30] - Relationships with family

[28:00] - Mariska's family's reaction to competing

[33:30] - Trying to get a sponsorship

[39:30] - Competing in the USA

[46:00] - Advice for traveling out of the country to compete

[51:00] - Working with two-time Miss Bikini Olympia, Angelica Teixeira

[55:00] - Comparing coaching styles

[59:30] - Goals moving forward

[1:01:30] - Dear Diary

Find Mariska on IG @mariskaroetz_ifbbpro

----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links

If you've ever thought you couldn't do this sport because you have too much going on, today's guest will make you think again! Ana Lozano is a single mother to a 3 year old, as well as a business owner and IFBB Bikini Professional. If she can be successful in the sport, I know you can too! She says that this was never her plan, this is God's plan, and she is here to spread His message. I LOVE her story and I know that you will too!

Here's what you'll hear:

[5:30] - Bikini Hack

[15:00] - The body of Ana's dreams

[18:30] - Trusting her coach

[19:30] - Moving away from home

[23:00] - Balancing it all

[27:30] - Handling judgments & setbacks

[33:30] - How the lifestyle affects Ana's daughter

[35:30] - Fighting for the pro card

[38:00] - Ana's pro critiques

[42:30] - Who Ana's working with

[45:00] - Lymphatic drainage massages

[47:30] - Goals moving forward

[51:30] - Dear Diary

Find Ana on IG @analozanofit

----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links

I think most of us in the bodybuilding industry have battled with balancing a fulfilling social life and bikini prep—especially in our early to mid-20s when most of the people around us are not spending every waking moment in the gym, grocery store, or kitchen. When Kasey turned 21, before getting her pro card, she took time off from the sport just to live a little. And this journey taught her A LOT about the kind of people she wanted to be around.

She cherishes the same thing that many of us cherish, but Kasey says it much more eloquently: she wants to be surrounded by people who are chasing long-term goals...not this Saturday night's best party location.

On this episode, we walk through Kasey's journey to obtaining her pro card. From her struggles with her relationship with food, to what it's like dating another competitor, and most recently living through her father's death shortly after earning her pro card. Join us today to hear her inspiring story!

Here's what you'll hear:

[6:00] – Bikini Hack

[12:00] – Upbringing, background, and early lifestyle

[14:30] – How did competing come about?

[16:00] – Early coaches tips that helped Kasey get started on her journey

[18:00] – Best tips from Kasey (as a hard gainer) to put on muscle

[20:30] – What drives Kasey to keep competing?

[21:30] – Journey to getting her pro card  

[24:30] – Taking a full year off from competing, life lessons learned during that time.

[28:00] – Challenges overcoming emotional eating and temptation

[33:00] – Dating another competitor

[39:30] – Competition hacks and money saving hacks

[42:30] – Improvements to work on this year

[46:30] – Pet peeves about the sport

[50:00] – Short and long term goals

[53:00] – Dear Diary…..

Find Kasey on IG @kasey_ifbbpro

----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links

Todays special guest carries a full time job working in nuclear medicine alongside competing as an IFBB bikini professional and coaching other athletes. Lauren Huddleston has been competing for 9 years and has been a professional for 4+ years and was self coached until achieving her pro card. Lauren's journey has another unique aspect as competing was originally a bucket list item that was supposed to be one and done. It's very apparent that Laurens determination to exceed the goals she sets for herself has taken her far in her career and today she shares with us her mindset and drive behind her success. I am very excited about this episode as Lauren is one of the few athletes I know of who was self taught and coached for much of her career which today, is almost unheard of.

Here's what you'll hear:

[5:00] - Bikini Hack

[20:00] - Athletic background

[21:10] - Checking off a bucket list item

[26:00] - Competition prep resources

[29:00] - Self coaching

[33:20] - Personal strategy

[37:50] - Putting herself in a caloric deficit

[42:40] - Years to getting pro card

[48:40] - Advice to seasoned amateurs

[50:15] - Deciding to work with a coach

[54:50] - Self coached vs coached differences

[1:00:25] - Offseason improvement

[1:04:25] - Tips for a streamlined look

[1:07:30] - Goals for this year

Find Lauren on IG @theworkoutdiva

----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links

Today's super special guest is a surgical assistant, IFBB bikini professional, and posing coach! In this episode she shares with us how much competing has truly changed her life. Ever struggle with depression and feeling like there's no way out? Just wait! She reveals to us about this deep, dark depression she fell into, and how after finding help, she was able to come back to the sport thriving! I know you are going to LOVE listening to Cassandra Murphy's journey and her story and that this will truly inspire you as well!

Here's what you'll hear:

[5:30] - Bikini Hack

[17:00] - How Cassie grew up

[20:30] - Getting used to being the center of attention

[23:30] - Using visualization

[25:00] - What attracted Cassie to the sport

[27:30] - Getting interested in going pro

[30:00] - Pro card strategy

[35:30] - Lifestyle changes

[40:30] - What happened in 2019

[49:30] - Complications with surgery

[52:00] - Deep-rooted insecurity

[54:00] - A mental breakdown

[1:02:00] - Tweaks for glute fullness

[1:04:00] - DIYing it

[1:06:00] - Cassie's posing business

[1:08:00] - Goals moving forward

[1:11:00] - Dear Diary

Follow Cassandra on IG @cassieifbbpro

----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links

Overcoming life threatening health challenges to become her own version of Wonder Woman with Lesley Billups

If you're wondering what Wonder Woman looks like, it's Lesley Billups! Her all-in personality has helped her successfully compete for over 6 years, maintain a full time job, and start and run 2 small businesses. But that same all-in personality is also what helped her recognize the need for ALL the balance...work-life, work-prep, prep-life, biz-life, alllllll of it!

And on top of that, she suffered from an extreme health challenge after having an asthma attack that left her with 2 collapsed lungs and in a coma for days. Her mental fortitude is so apparent in this episode and I can't wait for you to be inspired by her message!

Here's what you'll hear:

[6:00] - Bikini Hack

[13:00] - Athletic history growing up

[18:30] - How did you find balance with prep and completing?

[21:00] - How did you know your balance was off and needed to make significant changes? How did you balance being selfish and being determined?

[23:00] - What about your group of friends confirms that you have found the right tribe?

[25:00] - Balancing working full time and competing?

[27:30] - Journey to getting a pro card and some medical challenges she had to overcome.

[33:00] - Details of Lesley’s coma and medical challenges that took her out of competing for over a year

[45:00] - How did this experience impact you when you got back into competing?

[46:30] - What has it been like starting your first pro season?

[49:30] - Specifics to improve upon this year before getting to the stage?

[51:30] - Inspiration behind her clothing line?

[53:30] - Core message and style of clothing brand?

[54:30] - Information about Lesley’s podcast.

[56:30] - Competing and business goals moving forward this year?

[58:30] - What does Lesley consider herself a professional manifestor?

[1:00:30] - Dear Diary….

[1:01:30] - Advice to those striving to be future professionals?

Find Lesley on IG @l_bellabikini @dimensional_athletica

----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links

Imagine being told by countless judges to not change a thing! That's life for today's Bikini Diaries podcast guest, Jimi Marley. She is coming in HOT this year as she recently earned her Olympia qualification. Today she is going to share the good, the bad, and the ugly of how she grew up. She wasn't always this confident and most definitely was not always in shape either. With the support of the people in her life paired with a dream that never died, her dream is now her reality. Keep your handkerchief nearby because this beauty lets all the feels flow as she discovers how much hard work really does pay off and that she really did accomplish so much.

Here's what you'll hear:

[6:00] - Bikini Hack

[16:00] - Getting started

[21:00] - From 160 lbs to stepping on stage

[27:00] - Wanting to go pro

[29:30] - "You're lucky"

[34:30] - Lowest of lows

[37:30] - Support during improvement season

[39:30] - Signs of healing

[42:00] - Changes for this year

[47:00] - Getting the Olympia qualification

[51:00] - Working on self-confidence

[53:00] - How Jimi is spending her time right now

[55:00] - What changes would Jimi make?

[56:00] - Going back in time

[57:30] - Goals for the Olympia

[59:30] - Dear Diary

Find Jimi on IG @jimmar.ifbbpro

----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links

Today we have a guest who has been in the military for 15 years. Throughout life, she has always been athletic but it was competing that really took her to the next level. While most people have trouble putting on weight, Toniesha Gaddis is the complete opposite and shares with us what she does to not only build mass, but keep it on. She also opens up to us in full detail on how she found her coach, what are great qualities a coach should have, and why she decided to stay with her coach. Be prepared to take notes because this beauty is sharing it ALL!

Here's what you'll hear:

[5:30] - Bikini Hack

[19:30] - The individual aspect of competing

[25:30] - Finding the right coach

[45:30] - Going pro quickly

[49:30] - Taking time to improve

[54:00] - Eating a lot of food

[57:30] - Growing your glutes

[1:03:00] - Toni's pro debut

[1:13:00] - The next show for Toni

[1:15:00] - Goals in the sport

[1:21:30] - Planning your season [1:25:00] - Dear Diary

Find Toniesha on IG @mini_beast_toni17

----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links

Ever feel like you aren't cut out for this sport? Or maybe that you're not worthy of this? (... I know I have!) Today our guest opens up about her limiting beliefs rooted in childhood and how she was able to create a new reality for herself. Get ready, because we go deep! Charvass Taylor doesn't only share her journey with us, but she shares her heart. After listening to this episode, I know you will be inspired and most certainly feel like anything in your life is possible!

Here's what you'll hear:

[6:00] - Bikini Hack

[13:30] - Feelings of unworthiness

[24:30] - Knowing when to make a change

[38:30] - Changing core beliefs

[48:00] - Affirmations & Self-Talk

[53:30] - Earning her pro card

[1:02:00] - Becoming a pro so quickly

[1:08:00] - Goals for this year

[1:15:00] - Dear Diary

Find Charvass on IG @vassie03_ifbb_pro

----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links

Shaneeka Harmonson is the Bikini Diaries podcast's very inspirational guest of the day! She is a full time occupational therapist and posing coach. She is a woman of many talents who, after winning her pro status, won a lifetime sponsorship and full-time scholarship. She is a superstar with a very big heart who strongly believes that if she can do this than SO CAN YOU! Join our conversation to hear all about Shaneeka's switch from the OCB to the NPC, overcoming gut health issues, dealing with her height, and earning her pro card, along with some other prestigious awards. You don't wanna miss this one!

Here's what you'll hear:

[6:00] - Bikini Hack

[11:00] - How Shaneeka grew up

[12:30] - Getting into body building

[15:30] - First show experience

[18:00] - Transitioning from OCB to NPC

[22:00] - Nationals

[24:00] - Winning a sponsorship

[26:00] - Creating the perfect bikini body

[28:00] - Tools & tricks to fit the mold

[31:30] - Strategy to turning pro

[33:30] - Taking some time off

[35:30] - Getting her pro card

[39:00] - Feelings of belonging & insecurity

[43:00] - Gut health issues

[47:00] - Doing her own tan

[48:30] - Critiques

[49:30] - Goals moving forward

[51:30] - Dear Diary

Follow Shaneeka on IG @neek_fit85

----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links

On today's Bikini Diaries podcast, we have a very fun guest with LOADS of high energy! She has been competing for 7 years, she is a CEO and head coach of UppLift Training, and a registered nurse. We get up close and personal with Calysta Cornell about what went down behind the scenes in her journey over the years. She shares with us her reasons behind some personal decisions that will change her life forever. Can you make it to the top as a natural athlete? You sure can! She gives the dets about her personal strategy, so you're not gonna wanna miss this one.

Here's what you'll hear:

[5:30] - Bikini Hack

[13:00] - Getting started with competing

[15:00] - Getting destroyed at nationals

[21:30] - What happened after turning pro

[28:30] - Pushing through and keeping on

[30:30] - Working with somebody you trust

[32:00] - Improvement season

[36:30] - Intensifying training

[40:00] - Competitive nature, spunkiness, and honesty

[42:00] - 2021

[49:00] - Going into shows this year

[53:30] - Bringing balance back

[54:00] - Deciding to be a natural athlete

[58:30] - The difference between a natural athlete and someone on PEDs

[1:07:00] - Calysta's Goals moving forward

[1:09:00] - Dear Diary

Find Calysta on IG @calysta_ifbbpro

----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links

Today we have a special guest who has been an athlete since she was 6 years old. She was once a competitive cheerleader and in just one short year became an IFBB bikini professional. Aimee Velasquez is currently a full time posing coach and a stay at home mother to her beautiful 3-year-old daughter. And did I mention she won the overall at USA as a natural athlete? Do you wonder how she turned pro in just one short year? Aimee's telling us all about her experiences at national shows, the importance of practicing posing, and her next steps. Get ready to be inspired by her story and her journey to the pro league.

Here's what you'll hear:

[5:00] - Bikini Hack

[12:30] - How Aimee got started with competing

[16:00] - Differences between body building and cheer

[19:00] - Turning pro so fast

[21:30] - Not functioning after competing

[29:30] - Changes with a new coach

[32:00] - Revving up metabolism

[34:30] - Going into nationals

[38:00] - Getting 5th place

[39:00] - Going right into the next national show

[42:30] - What it was like to win

[45:00] - Why Aimee became a posing coach

[47:00] - Benefits for competitors

[50:30} - What Aimee is currently working on

[52:00] - Changes for the next show

[53:00] - Goals moving forward

[55:30] - Dear Diary

Follow Aimee on IG @fitnessbyaims or @toplevelposing

----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links

Are you feeling like life has been tough? Like you just can’t catch a break? Every time you get just a little momentum something gets in the way and holds you back? Physically, it sucks, but mentally, it’s draining. Today I’m bringing on a coach who is the definition of perseverance. She’s a coach, posing coach, and just received her official invitation to the inaugural Arnold UK. In this episode, she shares her story of how she lives her life and preps with epilepsy. She was told by the doctors that she would never be able to compete again… but she proved them wrong. She has died and come back 4 times… and again, proved them wrong. Jade Wolfenden is strong, talented, and a light in this industry and she’s on the Bikini Diaries podcast today to tell you how you can also prove them wrong. 

Here’s what you’ll hear: 

[6:00] - Bikini Diaries

[12:30] - Jade’s background

[16:30] - Dying and coming back

[21:00] - How Jade got into competing

[23:30] - Different federations in bodybuilding 

[30:00] - NPC in the UK

[33:00] - Opening up the invitational

[39:00] - How everything is different with epilepsy

[42:00] - Role models

[45:30] - Cultivating a strong mindset 

[47:00] - Goals moving forward

[49:30] - Dear Diary

Follow Jade on IG @jadekelsie_ifbbpro

----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links

In this episode, we are learning SO MANY tips about health and nutrition while we talk with Ruth Montes. She's a life-long athlete and a primary care physician. She both practices and promotes wellness with and to her patients as recommended by global mandates. As a former and current avid athlete, now an IFBB Pro, she is passionate when it comes to fostering wellness via Integrative Medicine practices and in her long lived career in fitness. This lifestyle has compelled her to continue to promote wellness by living through it and in her daily career as a doctor. What should we eat on prep? What foods should we think about leaving out? Ruth is here to share her personal story of her experiences in the sport, all the while balancing caring for her ailing mother, navigating Covid, and earning her pro card.

Here's what you'll hear:

[5:00] - Bikini Hack

[13:40] - Being a life-long athlete and finding the sport

[17:00] - What attracted Ruth to the sport

[21:30] - Training often with your coach

[23:20] - What Ruth's coach has taught her

[30:29] - Balancing being a physician during a pandemic and keeping up with workouts

[32:00] - North Americans

[34:00] - Making the decision to go to clinicals

[35:30] - Getting in recovery time

[40:30] - How being a doctor has helped find success in the sport

[45:30] - Foods to avoid

[47:00] - Food plan in season

[56:30] - Dealing with conflict and judgment

[1:00:00] - Is bodybuilding unhealthy?

[1:05:00] - A range of leanness

[1:08:00] - Losing your menstrual cycle

[1:10:00] - What's different since Ruth won her pro card

[1:13:00] - Ruth's engagement story

[1:16:00] - Goals moving forward

[1:17:30] - Dear Diary

Follow Ruth on IG @ifbb_pro_drruth

----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links

Are you struggling with staying on plan? Do you have an internal battle that you face on a weekly or daily basis? Do you have feelings of guilt about not following your plan or getting off track during improvement season? Today, Christina Heath shares her experiences of how she continues to work to overcome her mental struggle with food. Additionally, this woman is such a huge inspiration, winning her pro card on just her third show ever! Talk about a huge success!

Here's what you'll hear:

[4:30] - Bikini Hack

[10:00] - Christina's journey to competing

[14:30] - Preconceived notions of the sport

[16:00] Relationships and competing

[19:30] - Setting boundaries

[20:30] How much does she pass up?

[22:30] - Struggles with food

[25:30] - Binging

[29:00] - The secret to getting better with binging

[36:00] - How to avoid the temptation to binge

[39:30] - Christina's experiences on the stage

[42:30] - Changing her physique in 4 days

[46:00] - Getting the Overall

[49:00] - Turning pro so fast

[50:30] - Prepping for a pro debut

[54:00] - Christina's goals moving forwards

[55:00] - Changes after turning pro

[57:30] - Dear Diary

Follow Christina on IG @christina.h7

----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links

Today we have a professional bikini competitor with a full-time admin job, who is also a coach, posing coach, and stage glam makeup artist. In this episode she shares with us ups and downs about the sport... From what it's like to go through having body dysmorphia and feeling like you're never what the judges want, to looking and accomplishing your greatest victories. Jamie Collins shares it all!

Here's what you'll hear:

[4:00] - Bikini Hack

[18:30] - What makes bikini a mental sport?

[26:00] - Training the wrong way

[34:30] - Preparing for the stage

[36:30] - Dealing with body dysmorphia

[46:00] - Getting her pro card

[55:30] - Taking a break from competing

[1:01:00] - Dear Diary

Follow Jamie on IG @aslanfit

----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links

Today we are chatting it up with a BRAND NEW pro! Not only is she a brand new pro, she's also a full-time coach living her dream life in her dream location, all while surrounded by people she loves. Sammy Houle joins the Bikini Diaries Podcast to share how it feels to have her pro card and what it took to get her there. Join our conversation about creating habits, intuitive eating, and the importance of finding a coach you connect with.

Here's what you'll hear:

[4:00] - Bikini Hack

[11:00] - How Sammy started to compete

[13:00] - Gaining confidence

[17:30] - Not seeing results with macros

[18:30] - Challenges after event season

[21:00] - Reversing out of the show

[21:30] - Binging

[24:00] - Change your habits, change your life challenge

[26:00] - Working with a woman coach

[28:30] - Reaction to turning pro

[30:00] - Intuitive eating

[34:00] - Powerfulness of Consistency

[36:30] - Incorporating faith in the journey

[38:00] - What changed when Sammy turned pro

[39:00] - Secrets to prep

[42:30] - Go to supplements

[44:30] - The most exciting part of becoming a coach

[46:00] - What sets competitors apart

[46:30] - Sammy's goals moving forward

[49:00] - What it means to dial in

[50:30] - Dear Diary

Follow Sammy on IG @sammy_ifbbpro

----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links

Our guest on the Bikini Diaries Podcast today is actually one of our OG listeners: Ashley Duncan! Years later, she is now a professional, telling her story on the show. Not only is she a professional, but also a mother, who began as a figure competitor, and after much contemplation switched over to Bikini and won her pro card! She's also a coach, coaching other competitors, and chasing her dream of making it to The O. She's sharing all about her journey from a figure competitor to a bikini competitor, and not leaving out any highs or lows.

Here's what you'll hear:

[5:00] - Bikini Hack

[22:30] - Why Ashley started competing

[26:30] - Transitioning from figure to bikini

[35:30] - Dealing with muscle atrophy

[43:30] - Getting 2nd place

[51:30] - How it feels to be a pro

[54:00] - Balancing it all

[56:30] - How fears affect Ashley's mindset

[1:01:00] - Ashley's goals moving forward

[1:03:00] - Dear Diary

Follow Ashley on IG @ashley_ifbbpro

----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links

It's our last day of Coaches Week! This was all done in hopes to provide you with more insight and to help you learn and grow.

Today's coach was competing in the late 80s and has been coaching since the early 90s. He is the owner of Team Absolute Physiques and he has turned many people pro. Dave Strickler joins the Bikini Diaries Podcast to share his philosophy all about when math meets science. We'll be talking about Dave's approach to timelines, recuperation, lowering stress, and nutrition, while always keeping in mind the basic math and science of it all.

Here's what you'll hear:

[4:30] - Bikini Hack

[14:00] - Math meets science

[14:30] - Dave's approach to bikini

[15:30] - Recuperation during training

[18:30] - Dave's approach to cardio

[20:30] - Nutrition

[23:00] - Timelines for prep

[25:00] - Adjusting for plateaus

[29:00] - Posing the competitors

[30:30] - Lowering stress

[33:00] - Recommended supplements

[36:00] - Coaching master competitors and athletes

[39:30] - Out of the ordinary transformations

[40:00] - Working with loose skin

[41:30] - What it looks like to join Dave's team

[44:00] - Team Absolute Physiques

[45:30] - Rapid Fire

Follow Dave on IG @teamabsolutephysiques

----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links

Welcome back to Coach's Week! This week we are diving into the histories, philosophies, and learnings from top bikini coaches. At the end of each episode, we have a rapid fire questionnaire with each coach to get the real deets on what it takes to go pro.

Today's very special guest coach is the owner of See You Later Leaner. Adam Atkinson has had a passion for fitness and bodybuilding since he was a child. With now 20 years as a coach, he has had major success with not only coaching lifestyle clients, but also working with competitive body builders, figure, physique, wellness, and of course, BIKINI! With many first place wins and IFBB pro cards, we are so excited to learn from his expertise. He shares with us some mindset shifts to help us while in prep, and also educates openly on a safer to way to using PEDs and sheds some light on some unfortunate events happening in the sport of bodybuilding. Be prepared to learn and listen up!

Here's what you'll hear:

[5:00] - Bikini Hack

[18:30] - Peak Week

[21:00] - Tracking sodium

[22:30] - Show day

[27:00] - Managing stress levels

[29:00] - Adam's 8-week course

[35:00] - Binge eating in body building

[37:00] - Self-control

[40:00] - Signing up for the course

[41:30] - An extensive load of PEDs

[48:30] - Common PEDs in bikini

[52:00] - Negative impacts from PEDs

[58:00] - Staying natural in the sport

[1:02:30] - The future of See You Later Leaner

[1:04:00] - Rapid Fire

Follow Adam on IG @seeyoulaterleaner

----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links

Welcome back to Coach's Week! This week we are diving into the histories, philosophies, and learnings from top bikini coaches. At the end of each episode, we have a rapid fire questionnaire with each coach to get the real deets on what it takes to go pro.

The coach joining us today is the founder and CEO of Glam Girl Bikini. Amy Ehinger has a masters in educational leadership and a bachelors in health and physical education. She is a certified personal trainer, nutritionist, NPC judge, bikini competitor, promotor, host of the Glam Girl Bikini Podcast, and a mother of 2... YES, you read all that right! I am so excited for you to learn and grow as we touch on so many topics that are going to help you succeed in your career.

Here's what you'll hear:

[4:30] - Bikini Hack

[16:30] - Onboarding with Amy

[20:30] - Benefits of tracking your period

[22:30] - When you get your period during peak week [25:00] - Cardio preferences

[27:00] - Favorite HIIT routines

[30:00] - Amy's approach to nutrition

[32:30] - Allocations of macros

[38:00] - Glam Girl Bikini

[40:00] - Missing the mark

[42:00] - Strategizing with first time competitors

[45:30] - Future of Glam Girl Bikini

[46:30] - Training mentors

[49:00] - Rapid Fire

Follow Amy on IG @amyehinger

----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links

Welcome back to Coach's Week! This week we are diving into the histories, philosophies, and learnings from top bikini coaches. At the end of each episode, we have a rapid fire questionnaire with each coach to get the real deets on what it takes to go pro.

Today we welcome 2 x Ms. Fitness Olympia - 2018 & 2019, 2018 Ms. Fitness International, 5 x IFBB Pro Champion, owner of Pro Physiques gym in Gilbert, AZ, owner of The Pros Online Personal Training, owner of FEARless by Whitney Jones Fitness apparel line, and promoter/owner of the NPC Whitney Jones Classic fitness competition... the list of today's guest's accomplishments goes on and on!! Whitney Jones joins the Bikini Diaries Podcast to dish out some really helpful advice that is going to take you to the next level.

You won't want to miss this one!

Here's what you'll hear:

[4:00] - Bikini Hack

[21:00] - The hardest thing about coaching

[31:30] - Whitney's coaching philosophy

[37:30] - Bloodwork and hormone levels

[42:30] - Prepping with thyroid issues

[47:30] - How to get the glute and hamstring tie-in

[51:30] - Recovery modalities

[52:30] - Best cardio to improve your glutes

[56:30] - What it takes to get to the top

[1:04:00] - Rapid Fire

[1:12:00] - Meal plans or macros

[1:13:00] - The future of Whitney and Bikini

Find Whitney on IG @whitneyjones_ifbbpro

----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links

Welcome to round 2 of Coach’s Week! This week we will dive into the histories, philosophies, and learnings from top bikini coaches. At the end of each episode, we have a rapid fire questionnaire with each coach to get the real deets on what it takes to go pro.

Up first, Ryan Hinton!

Ryan is the owner of Team Legacy. He brings a whole new perspective to the industry! With over 60 pros and 8 Olympia qualifications, 2 of which have placed in the top 10, Ryan has had a successful career that is still growing!

You will learn so much from him on this episode, so let’s dive in! And stay tuned for 4 more coaches each day of this week!

Here’s what you’ll hear: 

[5:00] - Bikini Hack

[9:00] - Ryan’s unique introduction to body building

[13:00] - Leave the excuses at the door

[14:00] - How you know your’e going to be a coach in elementary school

[17:00] - You can’t take men’s methods and apply it to women

[21:00] - How to find your ideal coach and ideal clients

[23:00] - How do you manage onboarding and check ins at Team Legacy

 [30:00] - You don’t need a peak week

[32:00] - What does it take to go pro?

[40:00] - A hard dose of reality for a pro to go to the Olympia 

[43:00] - Coach Ryan’s Pros

[51:00] - Ryan’s superpower

[1:00:00] - Rapid Fire 

Follow Ryan on IG @ryanhinton

----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links

In this episode, we are going to talk all about handling relationships. What do you do when your family doesn't approve of any major decisions you make in your life? How does that effect your prep? And what do you do about it? Arianna Kinchen is going to be sharing it all! Today, she's sharing with us how she copes with her family's disapproval of her competing, her struggles with believing in herself, and what it's like to be a brand new pro. And don't forget! My BIRTHDAY GIVEAWAY starts now! To win a free membership to my new Bikini Diaries Posing Academy + one 1:1 posing session with me! All you have to do is click the link below to register! The winner will be announced on Memorial Day!

Here's what you'll hear in this episode:

[4:00] - Bikini Hack

[10:30] - Arianna's upbringing

[14:30] - What drew Arianna to competing

[15:00] - The family's perception of competing

[29:30] - Getting her pro card

[37:00] - Prepping in 8 weeks

[40:00] - Flipping the switch

[48:30] - Struggling with believing in herself

[52:30] - How it feels to be a new pro

[58:00] - NPC shows verses pro shows

[60:00] - Experiences in peak week

[61:30] - Goals moving forward

[64:00] - Dear Diary

Find Arianna on IG @savage_barbie_ifbbpro

----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links

Today is a wonderful day because we are interviewing someone who is a bikini professional AND a U.S. Marine veteran. Alyssa Blessing coaches for Fit Body Fusion, has her own coaching business, and has been in the industry for 7 years. In this episode, she shares her history of unhealthy preps with us and how she transformed her preps into something healthy, while actually having FUN!

Here's what you'll hear:

[4:00] - Bikini Hack

[13:00] - Alyssa's journey to her pro card

[20:00] - Repercussions after competing

[23:30] - Finding balance and success in prep

[26:30] - Healthy versus unhealthy preps

[34:00] - What the body goes through when you overeat

[36:00] - What made this prep fun for Alyssa

[41:30] - Taking feedback from the judges

[43:00] - The hard things that happened during prep

[47:00] - Alyssa's goals moving forward

[47:30] - Prepping while being in the military

[50:00] - Tips for balancing being in the military with your prep routine and meal plan

[53:00] - Alyssa's path to self-love

[56:00] - Dear Diary

Follow Alyssa on IG @alyssa_blessing

----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links

She's a coach, YouTuber, and now our very special guest: Nadia Szymanowicz. At age 22, YES 22, she's already accomplished so much, such as winning her pro card and overall title at the 2020 nationals! In this episode, she shares her journey to her pro card, her experiences using performance enhancements, and how much bodybuilding has changed her life for the better.

Here's what you'll hear:

[4:00] - Bikini Hack

[16:30] - How Nadia got started with competing

[22:30] - Friends and family's reactions to bodybuilding

[26:00] - Nadia's decision to turn pro

[36:30] - Sex drive, food, and cardio

[42:00] - Winning the whole show

[47:00] - Keeping calm through the process

[49:00] - The next best version of Nadia

[50:30] - Switching to performance enhancements

[1:06:30] - Mistakes along the way

[1:13:00] - Goals for 2021

[1:14:00] - Dear Diary

[1:17:00] - One piece of advice

Find Nadia on IG @nadzzilla

----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links

A full-time posing coach in the industry since 2014, Mia Sanchez joins us to talk about her unexpected path to her career and lifestyle. Most of us growing up were athletes, but she was completely the opposite, she actually grew up overweight. Well, CAN'T NOBODY TELL HER NOTHING! She morphed into doing the unthinkable and doing it well, as she became a professional in just 2 short years. In this episode, she shares with us all of her ups and downs within competing, and how her spiritual practice not only helped her in her life but in her preps as well. With everything this woman has overcome, it's amazing to see just how strong of a person she truly is.

Here's what you'll hear:
[5:30] - Bikini Hack
[12:30] - Growing up overweight
[15:00] - Mia's first experience with being athletic
[16:00] - What attracted Mia to the sport
[17:00] - Mia's quick journey to turning pro
[22:30] - Overcoming and transforming her thinking
[27:00] - Acupuncture and anxiety
[31:30] - The origins of Mia's anxiety
[40:30] - Starting to follow macros
[48:00] - Taking time off to grieve
[55:00] - Getting back into the sport
[57:30] - Goals for 2021
[59:30] - Dear Diary

Find Mia on IG @miaifbbpro
 

----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links

IFBB Pro and Team LocoFIt owner, Laurin Conlin, joins the Bikini Diaries podcast to go deep on nutrition, training, the psychological side of being a competitor. Today’s episode is jam-packed with a different perspective to live a healthy lifestyle, living a balanced life, and have a healthy relationship with not only food, but also yourself!


On this episode, you will hear:


[5:00] - Bikini Hack

[8:00] - How different kinds of diets affect weight loss

[14:00] - Adaptability drives success

[17:00] - What inspired Laurin to compete in bodybuilding

[22:00] - Finding a community and purpose in bikini

[32:00] - Recognizing your purpose

[34:00] - Dealing with body dysmorphia

[42:00] - When will you feel normal in improvement season

[47:00] - What does balance know

[52:00] - How to create balance after a show

[57:00] - Habit tracking

[59:30] - Advice for a truly health and happy lifestyle (and how to have the hard conversations)

[1:05:00] - Reframing your short and long term goals

[1:08:00] - Where Laurin sees her future

Find Laurin & Team Loco Fit at teamlocofit.com or on IG @laurinconlin & @teamlocofit

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She is a Veterinary Doctor, an IFBB pro, wife, and athlete coordinator of one of the most prestigious teams in the industry, Body by O! Jessica Wilson joins the Bikini Diaries Podcast to share how a life-treating diagnosis changes the trajectory of her life. She also tells us all about her covid experience that led her to a dark place. If you need help looking to the small, precious moments that gave you light and changed your life, you will learn so much from Jessica! This episode is real, raw, vulnerable, and so very impactful!
 


Here’s what you will hear:

[5:00] - Bikini Hack

[15:00] - How Jessica copes with anxiety

[17:00] - A life-threatening diagnosis

[20:00] - Letting loose in her 30s

[25:00] - The medical diagnosis details

[30:00] - How Jessica got into bodybuilding

[38:00] - Going public with bodybuilding in the vet world

[45:00] - Jessica’s 2020 spiral

[59:00] - How 2020 changed her

[1:07:00] - What’s next for Jessica
 


You can find Jessica on IG @jessfitvet

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Getting ready for her pro debut, 1st Phorm athlete, Instagram Influencer, and business owner, Hannah Osmon joins us for a raw and authentic conversation about her journey to pro and what’s in store for her in 2021, both on and off the stage! Coming at us with pure honesty and authenticity, Hannah shares about her past and current preps, her coaching business, her experience with breast implants and the explant process, and what she’s doing to prepare for her pro debut!
 


On this episode you will hear.....

[5:00] - Bikini Hack

[9:00] - Flexible dieting vs. Structured Meal Plans

[13:00] - Turning pro and then what?

[17:00] - What happens when you’re results-focused

[21:00] - What it means to be present in your prep

[28:00] - Hannah’s journey to pro

[33:00] - Haters gonna hate

[38:00] - Improvement season education

[44:00] - Getting ready for Hannah’s pro debut

[46:00] - Breast Implant Story

[53:00] - Post-op from Breast Explant

[56:00] - Hannah’s vision for her future

[1:00:00] - Proper hip thrust form

Find Hannah on Instagram @hannahosmon_bikinifit 

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Shawn is a bodybuilding veteran, having been in the sport for 12 years and has had her pro card for close to a decade!
  
Over her career, she has flip flopped back and forth between bikini and figure and has found her home on the pro bikini stage! If you’re wonder whether you should compete in bikini or figure, Shawn’s story just might help you! 
 
On this episode, we talk all things POSING! This is so much value coming in HOT!
  

  
Here’s what you’ll hear on this episode:
 
[5:00] - Bikini Hack, get to know Shawn!

[11:00] - using background in theater and drama to give you an edge on stage

[16:00] - Figure vs. bikini

[22:00] - All things posing

[30:00] - Posing goals for am amateur and a pro!

[37:00] - Confidence is key

[43:00] - posing flat footed or with heels?

[46:00] - finding your own swagger for stage

[51:00] - how to hit your back pose

[54:45] - final tips for creating that posing balance

[58:00] - tips for unleashing your inner diva

[1:04:00] - RBF or smile on stage?

Find Shawn on IG @shawncarla_ifbbpro

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It's the LAST DAY of March Madness - Coaches Edition! And we're bringing you the best of the best. KIM ODDO!

Kim is the founder and CEO of Body By O and arguably the most notable contest prep coach.

On this episode, we dive into Kim's history, philosophy, and learnings from his extensive career in bodybuilding. At the end of this episode, we have a rapid fire questionnaire where Kim gives us the real deets on what it takes to go pro.

Here's what you'll learn on this episode...

[5:00] All about Kim

[12:00] How Kim recharges his batteries

[16:00] Kim's journey in the industry

[20:00] Kim's coaching style

[25:00] Mistakes to learn from

[28:00] Things that have evolved in the bodybuilding industry

[33:00] How Kim fine-tuned Janet's physique

[39:00] Can you train glutes 3-4 times a week?

[41:00] What does overtraining look like?

[46:00] What not to do in bodybuilding

[51:00] What's it like working with the most elite athletes in the sport?

[54:00] Advice for amateurs and pros

[57:00] Advice for coaches

[1:00:00] Rapid Fire!

Find Kim on IG @kimbooddo or at bodybyo.com

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Welcome to March Madness - Coaches Edition!

This week we will dive into the histories, philosophies, and learnings from top bikini coaches. At the end of each episode, we have a rapid fire questionnaire with each coach to get the real deets on what it takes to go pro.

Today we have Ryan Milton on the Bikini Diaries podcast! Ryan is an online fitness and prep coach an the CEO of Team Flex. You can catch him living his life aligned with his coined phrase, "Strength is a choice."

On this episode, you will learn...

[10:00] Life is a series of choices you make & Coach Ryan's history with obesity

[14:00] The onboarding process with Team Flex

[17:00] What it means to be coachable

[20:00] The struggle is a gift

[27:00] Should you go to nationals?

[38:00] How to handle a plateau

[45:00] All about recovery

[54:00] Coach Ryan's perspective on 2021 bodybuilding changes

[1:00:00] Rapid Fire!

Find Ryan on IG @teamfflex or at teamfflex.com 

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Welcome to March Madness - Coaches Edition!

This week we will dive into the histories, philosophies, and learnings from top bikini coaches. At the end of each episode, we have a rapid fire questionnaire with each coach to get the real deets on what it takes to go pro.

Todays episode is with Adam Bonilla, creator and head coach of Team Elite Physique. Adam has one mission: to win, and to do so excessively using only the most cutting edge evidence based practices in exercise and nutrition science.

You'll be inspired by Adam's history and learnings. He truly lives by his favorite quote, "I refuse to tip toe through life only to arrive safely at death."

On this episode, you'll learn...

[9:00] Adam's life, prep, and coaching lessons

[28:00] The value of blood tests, food sensitivity tests, and data

[33:00] Regulating hormones and finding your optimal performance levels

[46:00] The structure of Team Elite Physique and the athlete onboarding process

[55:00] It's not magic.

[1:00:00] Coach Adam's history and why he became a coach

[1:09:00] Rapid fire!

Find Adam on IG @adambonilla or at teamelitephysique.com 
 

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Welcome to March Madness - Coaches Edition!
 
This week we will dive into the histories, philosophies, and learnings from top bikini coaches. At the end of each episode, we have a rapid fire questionnaire with each coach to get the real deets on what it takes to go pro.
 
You're not even ready for this one! Today we have the one and only Jami Debernard!
 
Jami is an accomplished business woman, a proud mother, a top competition prep coach, an inspiration to women everywhere. Her journey to where she is today was full of shame, fear, and guilt alongside her many successes. She has built her company, Fit Body Fusion around these philosophies: Aspire, Reach, and Thrive with fitness, food and ourselves.

It was an honor to have Jami on for March Madness! Here's what you'll learn on this episode....

[5:00] The way you do anything is the way you do everything.

[11:00] Jami's history in bodybuilding

[17:00] How Fit Body Fusion incorporates teamwork and camaraderie thorough leadership training

[24:00] Fit Body Fusion's onboarding process for athletes

[30:00] Why you should track your menstrual cycle and how to battle bloating.

[34:00] The difference between working with amateurs vs. pros

[40:00] Do pros still struggle?

[44:00] Where are amateurs missing the mark on their journey to pro?

[50:00] What not to do in improvement season.

[1:00:00] The future of Fit Body Fusion

[1:05:00] Rapid Fire!

Find Jami on IG @jamidebernard or through Fit Body Fusion at fitbodyfusion.com

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Welcome to March Madness - Coaches Edition!

This week we will dive into the histories, philosophies, and learnings from top bikini coaches. At the end of each episode, we have a rapid fire questionnaire with each coach to get the real deets on what it takes to go pro.

Up first, Paul Revelia!

Paul is the owner of Pro Physique and is one of the most well respected prep coaches in the nation. He has an awesome YouTube channel with over 1100 videos. He is a contest prep coach, business owner, entrepreneur, YouTuber, and influencer!

On this March Madness Coach special, we learn about.....

[8:15] Risk of avoiding change; time management

[10:00] Why Paul is passionate about bodybuilding

[12:00] The history of Paul's coaching career with prophysique.com

[20:00] The psychology of the sport; Paul's onboarding process for athletes

[27:00] What the judges look for in a pro vs. amateur

[30:00] HIIT vs. Low Intensity SS Cardio

[40:00] The importance of the human spirit, goals, and mindset

[44:00] All things recomp

[50:00] Post show and improvement season successes

[53:00] Peak week as a natural athlete

[59:00] Rapid fire!

Find Paul on IG @PaulRevelia or at prophysique.com
 

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Get ready for IFBB Bikini pro, coach, and holistic nutritionist Jessica Dolias as she shares with us some of her past experiences that led her to becoming a bikini athlete! Jessica suffered with an eating disorder and she shares the process of overcoming and some important things she learned along the way. Jessica also talks to us about her philosophy around incorporating a variety of foods in your diet and the benefits a holistic nutritional approach can have both in and out of show season!

Find Jessica on IG @jessicadolias
 

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In this episode, our awesome guest Natalie Matthews discusses her journey from professional surfing to becoming an IFBB professional bodybuilder, YouTuber, gym owner, and vegan chef. Natalie dives into the geographical and cultural challenges that she had to overcome on her journey to veganism, some common misconceptions associated with vegans in the bodybuilding culture, and offers up some diet tips, tricks, and recipes!

Find Natalie on IG @fitveganchef

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This episode features the fun-loving, energetic, Shenese Case. You may know here for her high energy and killer glutes...and they are KILLER!

On this episode, Shenese takes us through her life and how she was able to overcome childhood trauma to transform and achieve all that she has and continues to achieve today! She shares her GLUTE SECRETS (um, helloooo!). Shanese brings us positivity and helps us to understand how to take charge of your life while keeping your cup full. 

 
You’re in for a treat on this episode!

 
Find Shanese on IG @shennxo_ifbbpro

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Welcome back to our 4th special !! We are so excited to bring on these 3 black beautiful pros to have a real, raw conversation about leadership, what that means to them and how they embody this.

We have  6x Olympian Breena Martinez (ep. 32), 3x Olympian Natoshia Coleman (ep.33) and Olympian Daraja Hill (ep.69).

Today we uncover their experiences at the Olympia. Was the Olympia experience the same after being moved to Orlando? Lets find out !

Furthermore, they discuss their experiences being black in the industry. Lets dive in !

Breena Martinez

@breenamartinez

Natoshia Coleman 

@toshia_angel_fit

Daraja Hill 

@darajahillfit

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This episode features Breana Wigley from episode 15, Tiffany Van from episode 12 and Sonia Lewis from episode 19. 

In this episode we discuss all things motherhood and relationships while competing.

We have open discussion from women at different stages of motherhood. Breana is currently 5 months pregnant, Sonia has a 14 year old daughter and Tiffany just gave birth to a little baby boy. Learn about how to plan and prepare for motherhood as an athlete, how these ladies approach nutrition, and training while pregnant.

furthermore, we discuss their experiences being black in the industry. 

Sonia Lewis

Instagram: @soniablewis

Breana Wigley

Instagram:@bre.faith.fit

Tiffany Vann

Instagram: @tiffv_fitdancer

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We are back to continue the celebration with 4 beautiful pros, Denetra Blackshear, Jourdanne Lee, Phoebe Hagan, and Marissa Bell. We open up the conversation with talks about covid. Each of these ladies competed last year and went through their own personal struggles.

Who needs more help with their Improvement season??? If you're wondering how quickly you should get back on track or whether or not you should reverse, then tune in because these ladies tell you exactly what they do in their improvement season, from their post show meal all the way up until they have to prep again.

Struggling to bring muscle down or not knowing whether you should be lifting heavy or not? Everyone is so different so stick around to hear how each of them approach sculpting their bikini physique.

Finally, the ladies open up about their experiences being black in the industry and their goals for 2021.

Jourdanne Lee

Instagram: @jourdanne__

Denetra Blackshear

Instagram: @denetrabfit

Marissa Bell

instagram: @ifbbpro_marissabell

Phoebe Hagan

Instagram: @phoebehagan_

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Welcome to the first round of February specials !!!!!

Today we are featuring IFBB Bikini Pros Jasmine Gonzalez (18), Reijuana Harley (99), Lexus Redmond (110), and Brittney Dayne (117), who were each featured on previous episodes.

In this episode the girls gather around club house style to talk about their struggles prepping during Covid in detail. We also discuss nutrition and their staple meals during prep and peak week. 

Finally the girls open up about their experience being black in the industry and the great changes that are happening in the industry with inclusivity.

Hang out and be a fly on the wall because this is bikini talk on a different scope lol! 

Jasmine Gonzalez

Instagram: @jazzyfresh.ifbbpro

Reijuana Harley

Instagram: @reijuana_ifbbpro

Lexus Redmond

Instagram: @lexus_ifbbpro

Brittney Dayne

Instagram: @drbrit_fit

The RYT Skincare: @theRYTskincare

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Sarah Law is a business owner, wife, and IFBB Bikini Professional from the UK. She began competing in 2018. She started competing after being dared by a friend of hers and she never looked back.

Before diving into the sport Sarah had a background in dance and also struggled with an eating disorder. However this did not hold her back from being successful in the sport. Through her personal development journey she was able to heal her relationship with food and thrive in her competition journey.

In this episode we go in depth on cravings; where they come from and ways to manage them. We even emphasize on how the gut can cause cravings. She also shares ways to produce good bacteria in the gut and how she implements balance in her improvement season to stay healthy and fit year round.

Key Takeaways

It doesn’t matter what your age is, it's about how much work you're willing to put in.

How is this going to serve me?

What you do the most, matters

Do what feels good for you in this season of your life

You want competing to be an energy source not a drain

Work on the mind before you work on the body

Sarah Law 

Instagram: @sarahlawuk

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In this episode I share a recent experience that is very dear to me in hopes to help any of you who may be suffering. This podcast was created to help encourage you to continue to make health and fitness a priority despite pain or tragic events that happen in your life. Thank you in advance for listening to my story. Despite all pain, I know there is always a plan and I'm here to shed positivity in not only my life, but yours as well.

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Whitney Wiser is a fitness entrepreneur. She is a posing coach, Judge, Expediter, Promoter, Public speaker, and course creator. Whitney started competing in 2009. This is the year the Bikini division was created. She turned pro in 2014 and became an Olympian in 2016. 

Whitney's show is the Nashville fit show in Tennessee. Her show is put on every year and specifically an all girls show welcoming all of the  divisions. 

In this episode Whitney shares with us her story of how she overcame an accident where she was told she may never walk again. She shares how she was able to overcome this and prove to herself that she can do the impossible. She also shares with us what the judges are looking for giving really good advice for your next show. Find out what not to do !!! lol This is an episode you will not want to miss.

Key Takeaways

Don’t say focused on why something happened all the time

Things happen for the greater good

There is always a purpose to life

Take things one day at a time

Take posing seriously

Learn as much as you can

Life is a learning experience 

Social Media:

Instagram  

  @whitneywiserfit 

  @wiser.fit

  @nashvillefitshow

Website:

http://nashvillefitshow.com

Amateurs Advantage Course:

Amateurs Advantage Course Here

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Skylar is 25 years old from virginia. She owns and operates 2 gyms, “The Shop Gym” in Manassas VA. She is a show promoter for Gary Udit. In 2018 she received her procard taking the overall title at Jr. USA.

When Skylar was a young girl she suffered from anorexia. Then shortly after she struggled with overeating. After getting help, she was able to get proper treatment and turn her life right side up in her later years. 

Skylar began competing and used training as a healthy outlet. She quickly fell in love with the sport. With the help of her coach Kim Oddo, husband and support of her family she was able to turn pro and live out her dreams of becoming an IFBB Bikini Pro.

Key Takeaways

Everything you are going through is preparing you for what you ask for

We are only thrown with what we can handle

Never give up

You pushing through, shows how strong you are

Fight or what you want

Skylar Lanier 

Instagram: @skylarlanier_ifbbpro

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Jennifer is 34 years old and a black belt in Krav Maga. She began competing in 2017. She received her pro card winning the overall at Jr. Nationals in 2019. What started off as getting into good shape led to her wanting to do a bikini competition. She quickly fell in love with the sport, Joined a team and took it to the next level.

In this episode, Jen shares the benefits she has gained working with a team and how Team Boss Bodies has changed her life. She also shares with us judges critiques and how she plans to work on them in her improvement season.

Her love for her husband is clear in her voice as she shares how they do life together. He is also a competitor, so they work together as a team to have successful preps and shows. Date night ideas?? Jen shares them all.

Jennifer St. Peter

Instagram: @ua_fitcouple

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Emily Plajer is 26 years old. She lives in FT. Lauderdale, Florida and is a realtor. She began competing in 2013 after being inspired by her mother who also competed. She then became quickly burnt out and took 5 years away from the stage.

In 2018, she became inspired again to give it another shot to go after her pro card so she began prep in 2019. After Covid 19 hit, she fell into a really dark pace where she fell off and stopped doing everything fitness related.

After being inspired again by a close friend she decided to give it another shot. She and her coach worked extremely hard and accomplished what not many professionals have been able to accomplish in such a short amount of time. Tune in to hear the full story.

Emily Plajer

Instagram : @emily_plajer

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In this episode we talk all about how much it cost to compete. So if you're thinking about competing and would like to know how much you may be spending, then this is an episode you are going to want to listen to. We also talk about in what ways you can save on show costs.

Grab your Bikini Diaries Honorary Tee to support the podcast

Bikini Diaries Tee HERE

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Kalene is 25 years old and lives in Houston Texas. She started competing in 2016 and received her pro card in 2019 at NPC Nationals. Kalene went pro after only two shows which is not common in the bodybuilding industry. She has a hunger for self fulfillment.

After her first year competing, she took 3 years off to live life. She began to realize that the life she was living wasn't a life she wanted so she came back to the stage. She had to let go of some relationships and completely change her mindset. 

Her journey led her to manifestation and personal development. With manifestation Kalene uses the skill of speaking her goals into existence as if she has already achieved them so she can accomplish her goals. She goes into more detail of how she does this in the episode and how it has helped her in her career.

Key Takeaways

Take it as a lesson, not a loss

No one changes unless they want to change

Everyday is a learning opportunity

Subconscious journal

Picture yourself as the only one competing that day

Don't lose yourself in the process

Kalene Beeman

Instagram:  @kalenenicole_ifbbpro

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----->Head HERE for your FREEBIES, coupon codes, and other links! https://vibe-athletics.mykajabi.com/links

In this episode I go over 8 helpful tools to help you have a successful Thanksgiving. Often times, the hardest thing to have is balance on Thanksgiving and a lot of food fear appears during this time. However,  this is where we learn the most about ourselves. Try these tools and let me know how they help you over the holiday !

Our sponsorship winner is also announced !! Please message us on our Instagram to redeem your prize! @bikinidiariespodcast

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The Bikini Diaries is giving away their very first sponsorship. Listen to find out how you can enter !

Maya is 26 years old and lives in San Francisco California. She is an account supervisor for a pharmaceutical agency. She started competing in 2018. She received her procard in Las Vegas of 2019.

Maya wasn’t a very confident person growing up. She wasn’t always in the best shape and it wasn’t until she was introduced to training and nutrition in college that her life really started to change. She instantly fell in love with bodybuilding and one year later received her pro card. Maya continues to struggle with self confidence today, but she shares how having self confidence changed her placement.

Her rookie season is every bikini girl’s fantasy. She competed in 10 shows with multiple second place placements which helped her to qualify for the 2020 Olympia

Furthermore, In this episode maya shares with us how amazing her coach is and what she has learned from her. On her journey to receiving her pro card Maya had an intense battle to bring a very balanced physique resulting in her eating up to 3000 calories just to fill out. Because of her resiliency she was able to accomplish this and so much more. Sit back, relax and enjoy the story of Maya Astabie

Key Takeaways

You are what you do, not what you say you’ll do

People will remember how you make them feel

It's hard to beat someone who never gives up

Make your ations back up your ambitions

There isn’t  perfect coach, but there's a perfect coach for you

Interview your coach

If you want to go fast go alone, if you want to go far, go together

Take all your photos in natural lighting

Maya Astabie

Instagram: @maya_ifbbpro

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This podcast episode was highly requested and I truly believe this will help you to overcome your self doubt. Doing exercises like this will help you create awareness around what's holding you back and exactly what you can do to change your thinking to excel !

LetsGetChecked trylgc.com/bikini use code Bikini20 for 20% off your test!

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Marissa is 27 years old and lives in Clearwater, Florida. She has been competing for 4 years and received her pro card at Jr Nationals in Chicago. Marissa is a lifelong athlete and has such a drive that keeps her going. She fell in love with sports since she was a young girl and has been an athlete since she was 3 years old.

In the podcast she shares with us about how her childhood dreams took a turn and led her to the wonderful sport of bodybuilding. In doing so she was able to fulfill her dreams of becoming a professional athlete. For her first show she had to lose quite a bit of weight. 46 pounds. Marissa shares with us what caused her to put on the weight and how she was able to lose the weight and prepare for her show.

Marissa has a very strong mindset. In the episode she will share the tools and books she reads to build a stronger mindset and develop mental toughness.

Key Takeaways

Whether you think you can or you think you can’t, You're right

Love to hate it, Hate to love it

Sharing makes people feel like they are not alone

Become a lifetime learner 

Never compromise your own health and wellbeing 

Have faith in your own ability

Marissa Bell

Instagram : @ifbbpro_marissabell

LetsGetChecked trylgc.com/bikini use code Bikini20 for 20% off your test!

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Kaley is 31 from St. Louis Missouri. She is an event manager for a large hotel chain. Shes been competing since 2015 and received her pro card in 2019 at the NPC universe.

Growing up Kaley was severely bullied when she entered highschool. This time in her life was devastating, but Kaley overcame this. To her surprise bullying has returned, but in the sport. Kaley and I dive in to talk about bullying in not only her teen years but in recent events within the industry.

She also shares her journey to her pro card and her experience as a professional. She has developed significantly in the sport and has such a positive outlook on her growth. Does being obsessed in the sport help you or hinder you? Hear what Kaley has to say in this episode.

Furthermore, with the help of her coach and a very positive mindset she didn't let this year with covid stand in her way. Kaley shares all the obstacles she overcame this year.

Key Takeaways

Confidence has no competition

Focus on yourself and be confident in your strengths

Lift everyone up

Don’t beat yourself up

Give yourself time

Be certain and confident 

Kaley Houdyshell

@fit_4_peachass

Podcast : Bikini Things

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Turning Pro At My First Nationals at 40

Belinda is from Arizona, she is 42 years old and is a program manager for a utility company. Belinda made it to pro status very quickly. She turned pro in her first national show, North Americans, which is very rare to do. 

In this episode Belinda shares her journey to obtaining her pro card and the methods her and her coach used that worked. This year in 2020 was a whirlwind. Belinda prepped without a gym, using a set of dumbbells and coming out of a shoulder injury. However, she didn't let the limitations of covid hold her back to beating her last package.

Find out how she placed in her last show and what her goals are going forward in the IFBB. Belinda is a good example that age is truly just a number, as she continues to thrive on stage in her 40s living her dreams. 

Key Takeaways:

-NO PAIN, NO GAIN

-Try to get in front of the national judges

-Trust the process

-Never let anything stand in your way

-Count your blessings

-Be prepared to take time

Belinda Rivera
Instagram: @buzybel_ifbbpro

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Ashlyn Brown is originally from Texas and currently lives in Arizona with her husband. She is 28 years old and is a coach with FitBody Fusion. She has been competing since 2015 and received her procard in 2018 in Miami Nationals. After taking a year off, she  began her pro season in August of 2019.

Her husband played a huge role in Ashlyn’s start to competing. He taught her a lot about the sport, nutrition, and training. In this episode Ashlyn shares what she learned from him and gives great information on how she trains in the gym to get effective results. She shares with us her top pro secrets to keeping a tight core and building muscle.

Furthermore, Ashlyn shares with us her experience over quarantine and how she was able to prep during these unexpected times. Her hard work definitely paid off, because she is officially qualified for the Olympia 2020. Tune in to hear her story of how she was able to make her dreams a reality.

Key Takeaways

• Engage your muscles
• Practice Proper form, this may require you to drop the weight
• Stay consistent 
• Waist Training helps with mind and muscle connection to keep those abs tight which benefits you while you are posing.
• Do more research
• If you have an unhealthy relationship with food, start with focusing on finding a regimen before deciding to compete.

Ashlyn Brown

Instagram : @ab_bikinifit

Podcast: Center Stage

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Liana Martinez is 29 years old. Her and her fiance own two health clubs in New Jersey. She also does online training and is a clothing brand owner. Growing up Liana played basketball, cross country, and softball.

She has been competing for 6 years and has so much to share about how she evolved in the sport. She actually coached herself through most of her journey. Liana says "I've had two coaches. I took what I learned and continued to grow after that doing it myself"

Her husband was a huge inspiration and mentor during her growth. Liana coached herself to getting her pro card and is now coaching herself in the pro circuit. She shares about how she tracks progress and makes changes to her nutrition and training. She also shares with us about he 2020 year, chasing points to make it the Olympia.

Key Takeaways

• Never feel like you should be ahead or youre falling behind, everything comes right on time.
• Throw away the scale
• You don’t need anybody but yourself
• When you have a coach, you listen, you learn, and you ask questions
• Save your meal plans
• Sometimes when you switch things up, the judges forget who you are
• You're the only one who is holding you back from anything you want to accomplish

Liana Martinez

Instagram: @ifbbpro_miniboss

Website: lianamartinez.com 

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In this episode I take you through 5 minutes of guided meditation ! I hope you enjoy relaxing and finding clarity in your mission for success.

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Dr. Brittney Dayne is a licensed pharmacist, esthetician, and entrepreneur. She’s been competing since 2015 and received her pro card in 2018 at the jr. USA.

In this episode we learn a lot about  her desires for why she wanted to compete and all the gifts her journey has brought to her. She also shares some of her tips on how she is able to compete while being a pharmacist and entrepreneur. 

After receiving her professional card, Brittney decides to take time away from the stage to start a family, but this unexpectedly introduces her and her husband to their infertility journey. Brittney opens up to share with us about her struggles with infertility and how her and her husband are coping with it. 

In fall of 2020 Brittney will be launching her very own skincare line called the RYT skincare. 

Key Takeaways

-Imperfections are beautiful 

-Stay in your business

-Don’t let others steal your joy

-God has a plan

-Eventually it will all make sense 

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Kate, a 33 year old IFBB Bikini professional began competing 8 years ago. She obtained her Pro card in 2014 at the Miami Nationals competition. Kate is from Westchester County New York, where she works as a crisis counselor and aspiring Gerontologist. 

In this podcast we touch on female roles in the industry. We discuss how women are portrayed in the industry, Why is competing deemed sexual, and how this affects us in the sport. Kate also shares with us very traumatic experiences she went through multiple times growing up and how it affected her. 

Furthermore we go into a deeper discussion about Gerontology and her mission to helping people age more gracefully and happily. 

Key Takeaways

• Dreaming is a form of planning
• Let your light shine
• Just because you can handle something, doesn't mean you should
• It's about constant improvement
• If you have the goal of becoming the best version of yourself on a physique level, You must tend to your garden every single day.

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Download The Perfect Coach Template  HERE

This episode is absolutely fire ! 

In this solo episode I give you all the things to consider when choosing the perfect coach for the stage. If you have been lost and not sure where to start, Then this is a good place to begin when choosing the perfect coach ! I hope you love this episode. Please feel free to leave a review or share on social if it truly helped you !!!

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GIVEAWAY Click Here

In this episode I will be giving you practical steps you can do right now to help you process through your low points in prep and in life. Each of us experience both high points and low points in our lives, but how do we work through the low points?

You will find out in the episode ! I Hope you enjoy this mindset hack and perspective to help you prosper.

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Abbi began competing 5 years ago at age 37. Now at age 42 she is an online lifestyle coach for pro physiques and an in person trainer at EOSFitness. She’s been competing for 5 years and won her pro card at masters nationals in 2016. She was a young mom of 3 and gave her life to her children. Competing was the one thing she could control in her life which made her cling to the sport even more.

After seeing a show she was hooked and immediately jumped into her first show after a 7 week prep with a local coach in Utah. Abbi didn’t think twice about her age. Age wasn’t a factor to her and she didn’t let it hold her back at all in her journey. After a few years of competing she struggled with issues with her thyroid and a shoulder surgery which led her to taking time off away from the stage.

During this time, she thought she was done but an inner voice and the help of her coach lit a fire in her to return to the stage. Abby came back full speed a head dominating the stage and placing 1st at Northern California.

This episode is packed with so many goodies and life lessons that will motivate you on your journey to your pro card.

Key Takeaways

-it’s never too late to start something new

-You can do hard things

-Take time off

-Never give up

-You Vs. You

Abbi Gaetano

@abbigalfit

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Hope Harper started competing 4 years ago. Before she embarked on the sport of bodybuilding, she was an Allstar cheerleader. In her later years she obtained the title of captain of her division one collegiate cheerleading team. Hope is not only a captain of her cheer team, she is also a personal trainer at the UFC Gym in Reno and a coach for team Absolute Physiques. She accomplished this all before the age of 21.

In this episode we talk about the differences she faced when beginning bikini competitions. What was different about her training? What were the changes in her diet? What exercises in cheer helped her to build a good foundational physique? You will find out in this episode. Although Hope has a fantastic body, She really shares how much she used to train before she even started competing to build her physique to the level she wanted. She is a wonderful example of what can happen after years of consistency.

Key Takeaways

• A true test of character isn't how you are on your best days, but how you are on your worst days.
• Focus on why you started and what keeps you going, because you won’t always be motivated 
• See a show before you start competing 
• You must be patient with how your body will respond
• Find what works best for you
• Always be grateful 
• Be focused and consistent with yourself

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Pamela John is an IFBB Bikini Pro. She is 51 years old, a mother, and wife to a loving family. When Pamela made the decision to compete, she started her journey in secret, unsure of what she could accomplish. She has struggled with a lot of things in her life. She has Graves disease, lives without a thyroid and has had many injuries. Despite everything, she became a professional athlete and is still actively competing.

In this episode Pamela shares with us the struggles she's face and how she truly believes she was given a second chance at life. You will walk away from this episode more inspired than ever to take action and push harder than you ever have before.

Key Takeaways:

• What the mind believes the body follow suites
• You have to be able to pivot at every stage in your life
• Be adaptable like a cockroach 
• It is what you think about yourself that is your truth
• Change your mind, change your life
• It is about the recording in your mind
• Feed your brain with positivity

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Lexus has been competing for 5 years. She won her pro card in 2019 at the olympia amateur contest. Competing became something that she was good at and it makes her very happy. In this episode Lexus shares with us her journey to her procard. 

We talk about her experiences with her past coaches and how those experiences led her to achieving success. Get ready to listen to such a crazy coach/client relationship story. This is a story that will make your jaw drop.

She also gives us insider tips on waist trainers and ways to get an agent in the industry. It truly was a joy learning so much from Lexus.

Key Takeaways:

• Surround yourself with people you want to level up to
• Don’t lean too far forward in your front pose
• Never give up
• Do what works for you
• The mindset shift will happen
• Have confidence within

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Caroline is 28 years old and works as an online nutrition coach with Tailored Coaching Method. She's been competing for 2 years and received her pro card in February 2020 at the Olympia Amateur Contest in Columbia. She has always loved to challenge herself to see how far she can go in life. Her fitness journey began doing Crossfit. Her competitive nature and love for athletics led her to compete. 

After competing in her first show she became nationally qualified. She had no idea at the time what that even meant at the time, but was extremely grateful and excited for what was to come. Her coach encouraged her to compete in Colombia so she went there and received her pro card.

In this episode we do a deep dive on her entire experience. What are the benefits of competing abroad? What are some good things to take into account before going abroad? Caroline shares it all.

We also talk about how she lost her period and the steps she took to bring it back, Her business as a coach and how she helps her clients achieve their results, and her goals in the sport. Learn all about Caroline and everything she has accomplished.

Key Takeaways:

• 5 minutes from now could be the best moment of our life
• Don’t let setbacks get you down
• Rewards outweigh any tradeoffs 
• Be grateful
• Sleep a minimum of 7 hours a night
• Meditation and mindset work

Resources:

Caroline Ofenastein

@carolineofenstein_tcm

Tailored Coaching Method

Apply Here

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Are you on your journey to your pro card and wonder why you haven't achieved it yet? Or maybe you have your pro card, but you're experiencing a little imposter syndrome. Listen to this episode where I walk you through the changes I took to get my pro card. This episode will benefit anyone who is going after a goal and they are having a hard time achieving it.

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Back in action for another solo episode. This time my focus is on how to literally squash your goals for 2020. This year isn't over yet, so take advantage of the time we have left to kill your preps ladies.

I hope that you love the points I make and take each lesson with you to create daily consistent action full of abundance in your life.

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It's no secret today that the world is full of chaos. Today I want to address the issue and my thoughts of everything I have been experiencing.

This Podcast episode is coming from the heart. I want to create awareness and make changes. Here are some resources below that will help you during this time.

Books to Read:

Making Our Way Home, The Great Migration and The Black American Dream

 White Fragility

White Privilege

Places to Donate

NAACP; National Association for the Advancement of Colored People

Grassroots Law Project

115 more places to donate

History

Jim Crow laws

I want you to read more about these laws as they still effect us today. Also, you have family members who lived during these times.

Doll Test Doll test - watch here

Tamir Rice, a 12 year old black boy was shot by white police officers. Police protocol was completely dismissed and this boy was shot within minutes. 

Watch Video

George Floyd

Watch Video

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Sandra is from Rochester NY. She is 48 ½ years old and works at a telecommunications company doing cash accounting. She's been competing on and off since 1994. She got her procard in 2003 in Figure.

When Sandra first started competing she competed in bodybuilding. She had to do the traditional bodybuilding poses. She even mentions that women’s bodybuilding back in the 90’s looked a lot like Bikini currently and what old school prep actually looked like. After getting her pro card in figure, she took 15 years off from the stage. 

Now many of us may think that taking that much time off from the stage, means you are hanging up your heels. However, Sandra is here to prove you that anything you want in your life is possible. If you don’t give up, you will achieve success.

15 years later she came back and dominated the bikini stage ! What an inspiration! Listen now to her story.

Key Takeaways

• If you continue to tell yourself how hard something it is, it will always be hard
• If I can improve my physique from show to show, I know I'm winning.
• This is an opportunity to push yourself
• You don’t get what you wish for, you get what you work hard for
• Everything is figureoutable  
• Just because you work hard for something doesn’t mean you're going to win.

Sandra Dert

Instagram: @sandra.dert

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So someone of influence tells you to put in 100% every single day, make no excuses, and suck it up. You do this for a while, but then it doesn't work... Or maybe it works for a month or even a year, but you're failing at it again. you suddenly think, "OMG WHAT THE HECK IS WRONG WITH ME" lol well in this episode I'm going  be dropping some knowledge on how you can change this for yourself. How connected is our mind to our actions?? We are about to find out in this episode of the Bikini Diaries Podcast.

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Morgan lives by the motto “Change your mindset, change your life”. She’s been competing for 5 years and received her pro card at Miami Nationals in 2017. She is currently a coach and has her own team called team morganlindseyfit where she coaches both lifestyle and competition athletes. She is also the co-owner of the cookie company named Drizzle Cookie company.

Her first show experience wasn't the best experience which caused her to take time off. However, it didn’t stop her from trying again. A year later she stepped back on stage and to her surprise did fairly well so she continued to fight for her professional card ! This goes to show that anything is possible as long as you don’t give up!

Growing up Morgan lindsey was diagnosed with an anxiety disorder. She also suffered from disordered eating. In this episode she literally walks us through practical steps you can take to overcome anxiety. Additionally, she shares with us her journey as a professional athlete, how she started her business from the ground up, and the doubt she had in herself about the path she had chosen.

The corona virus has drastically affected each of our lives and Morgan shares how being in quarantine has affected her.

Key Takeaways

• Be present in your shows
• Being anxious can take away from the show
• Don’t be too hard on yourself
• Competing gives you confidence
• Set small goals for yourself
• Take a few steps back to move forward
• You don’t have to do a show to get lean

Morgan Lindsey

Instagram: @morganlindseyfit

Website: morganlindseyfit.com

Drizzle Cookie : drizzlecookies.com

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Alexandra is a clinical social worker and bartender. She received her procard in 2017 at NPC Universe. Alexandra lives in New York which is very exciting because she often trains at Bev’s gym. In this episode she lets us in on her experiences working out at Bev's Gym and the gym culture there. 

From starting from scratch to winning an overall and then taking time off to get better to chase her pro card once more, Alexandra has one heck of a journey and many stories to share. She gives us insight on strategy to picking her shows and her decisions for taking time off. She also shares with us her game plan for how she was able to put on muscle in her off season. 

We also discuss what she is doing during quarantine. How does she maintain structure and not fall off during quarantine? What’s keeping her motivated? She lets us in on how she schedules her day and keeps her priorities in check. 

Key Takaways

-Know your limitations and defy them.

-Be the best version of yourself

-You are meant for more.

-This sport is not for the weak minded

-Modification, food isn’t going anywhere

-If it makes you happy, go for it

-This is all about learning about yours

Alexandra Sanchez

@flex_andra28

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Ashley Puida has been competing for 16 years. She started doing the Haiwaian Tropic Competitions before going into the Npc and now IFBB. She became a professional in 2015 at the USA Championships. In this episode Ashley opens up so much to us sharing her deepest of secrets and some of the hardest experiences she’s ever had to go through. Her first experience at the Olympia was not what one would envision it to be. It quickly turned into a giant nightmare. However, this did not bring her down, this only made her stronger.

Ashley also shares with us her own personal experiences of her life in quarantine. She gives her opinion on the situation and what she has been doing to stay sane during these times. Ashley also gives us many resources we could use to stay current on what's going on in the world right now. She encourages us to get involved in our community.

Key Takeaways:

• You fail so much more than you succeed
• If you keep at it you will learn so much
• It takes time and patience
• Do your research
• Get involved in your community

Ashley Puida @ashleypuida

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In this episode Na'iyma, the host is the one being interviewed by Mio Yokoi.

This replay begins with the story behind Na'iyma's journey to the stage, how she achieved her pro card, and the mental battles she faced in he process.

Getting into great shape can seem like an easy task from the outside looking in, however Na'iyma shares with us the steps it takes to become a professional and how much work is required. 

They also dive into a deep conversation about Na'iyma and her past relationship. How much of a struggle it was for her to face the fact that what she truly wanted required her to leave.

In this episode Na'iyma shares many truths and is very vulnerable. Please enjoy !

Resources Mentioned:

Life Stuff 101 by Mio Yokio lifestuff101.com

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Reijuana Harley has a B.S. in Psychology and a M.S in Industrial-Organizational Psychology. She works for the State of
Minnesota as a Research Analyst Specialist conducting research, data analysis and program evaluation for the largest Sex Offender
Program in the United States.

Prior to the start of her fitness journey Reijuana Harley one day found herself living a life she no longer wanted to be living. She needed a goal and a new outlet which sparked her interest in fitness. She then began replacing her old habits with healthy ones. This began her fitness career in bodybuilding. As she began competing she had obstacles she had to overcome. Reijuana fought for her pro card while working a fulltime job and going to school in the cold climates of minnesota. After her relentless efforts she obtained her pro card at NPC Nationals in 2018. 

Currently she is prepping for her pro debut. Her show season was postponed due to covid-19. Reijuana shares her thoughts on how the quarantine has affected her life and prep and how she is navigating these changes.

Key Takeaways:

-Don't look for shortcuts 

- Get your steps in

-Pour your heart into what you love

-It’s not healthy to stay lean all the time

-Make this a lifestyle before you begin competing

Follow Reijuana Harley

@reireibikini

Work with Reijuana

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Shey Webb is an IFBB Bikini pro. She became a pro in 2017 at NPC universe. Shey found out she was diagnosed with lupus in 2012. This was an illness that would change her life forever. 

Competing is hard enough, but to throw an illness like lupus into the loop will have its difficulties. In this episode Shey will give us the inside scoop on how lupus effected her during prep and in life. 

Shey also went through many struggles like binging post show and gives some examples of how you can overcome this cycle. 

Follow Shey Webb:

@shey_nichole

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Less Isn't Always More with Margret Gnarr

Margrett is an IFBB Bikini professional born and raised in Iceland. Ever since she was young she always wanted to be the first one to go to the olympics in every sport she attempted. She wanted to represent her country and be the best at her craft. She definitely fulfilled this dream. She became the first IFBB Bikini professional from Iceland, paving the way for many more females to chase their dreams too. Margret has competed and placed well at the most prestigious shows; The Olympia, The Arnold, and The Arnold Australia. One of her proudest moments was when she won the IFBB World Championships.

Her prep into the Bikini International was the first time her body began to work against her. It was the very first time she had ever experienced little to no progress and this led her to push even harder. She quickly began overeating and over exercising doing more than what her coach prescribed. Continuously, she would get the same critiques from the judges to be leaner. This was very hard on her and she became even more obsessed with being perfect and doing more to win shows. This led to a complete breaking point. She decided she needed to take a break from competing.

During this time she did the work to heal herself. Listen to this episode and take a glimpse into the life of Margaret Gnarr.

Key Takeaways

- Seek Professional Help

- Confide In family

- Don't allow yourself to get wrapped up in obsession

- Find a healthy way to prep

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Elodie is the first and only IFBB Bikini Pro in Belgium. She obtained her pro card in England in 2018. Elodie is a woman of passion. She fell passionately in love with the sport and knew she wanted to pursue fitness as her career. One day, she gained the courage to quit her job to pursue coaching full time. It can seem hard living in a country where you are the only one in this profession, but not for Elodie. She feels extremely connected with the industry and lives her life to its fullest, through passion.

During this episode Elodie tells her story of turning pro, Her goals in the sport and how she has been able to develop such confidence in herself. She shares her current experiences with quarantine and how she's been spending her time.

We also discuss the power of ego and how to live with purpose.

Key Takeaways

• Discipline is self love
• I can do more, so I’m going to do more
• Its okay to take risks, but don’t be stupid
• You're in charge to decide whether something is a good thing or bad thing
• You are much more than a body

Follow Elodie

@elodie_puraye_ifbbpro

www.elodiepurayefitness.com

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In this solo episode I will be painting the picture of what show day looks like. I would like to mention that I failed to say that you will have your athlete meeting the day before your show where you will get your number, pass into the venue, have a chance to meet all the athletes and sometimes watch a demonstration of how the posing is done! 

Show day tips:

1. Schedule your tan before hair and makeup 2-4 hours before the show starts.

2. Be prepared and bring your food with you throughout the day just in case your coach changes your eating schedule or you're stuck at an appointment.

3.Think "Victoria Secret" model when doing hair and makeup.

4. Bring your own bands and pump up food.

5. Don't lose your number or wristband for shows. keep them close.

6. Bring music/headphones backstage just in case you want to get into the zone.

7. Have fun!! Doesn't matter where your place, thats not the big picture. Just soak it all in.

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Gina Scafoglio started her Competition journey in 2017. She spent a lot of time coaching herself until she decided one day it was time to get a coach. In 2019 she obtained her IFBB Pro card. Shortly after she quit her job and began coaching full time, following her passions.

Competing can be a lonely journey. Gina experienced this when she moved to a new place. After stepping off stage when receiving her pro card she didn't have the excitement she had imagined. It was that very moment that made her realize that it was time she needed to change her trajectory. 

During this episode we unravel who Gina is and what changed for her in the sport. Does balance really make you happy?? She will answer this question indefinitely.

We also dive in to discuss CBD uses, IV therapy and her new workout program. Clear all distractions and get ready to enjoy the wonderful journey of Gina!

Key Takeaways 

-Decide who you want to be

-Whoever has the best presentation will win

-I have to have balance to be happy

-Be humble because you don't know everything

FOLLOW GINA 

Gina Scafoglio: @ginamarie.ifbbpro

Tiktok: Fitgina

Youtube: Gina Scafoglio

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Corona Virus Now What?

In this episode I give my advice on what positive things you can be doing during the Corona Virus. I also share some NPC/IFBB Updates.

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Weezie; determined, red headed and extremely full of energy. She has been competing since age 42 and is now 48 years old. She received her procard in 2016 at North Americans Masters Pro. She’s a mother of one beautiful daughter who she calls her minime. 

In this episode we “talk bikini”, from tanning disasters to changing coaches, and being a redhead on stage. Weezie has experienced so much in the IFBB. Her energy is infectious and she will most certainly give you a different perspective of competing, making the negatives extremely positive in your journey. 

In October of 2018, Weezie was working out her chest and felt pain. She went to examine herself and found a hard marble under her breast. She was later diagnosed with Breast Cancer. She is now undergoing Chemotherapy to prevent more cancer later on. Weezie was able to catch her cancer early and is doing everything necessary to keep her life. 

Key takeaways

-If it’s what you want to do, do it

-You never want to wonder, what if, no regrets

-Stay present, be present

-If you’re so miserable, why are you doing this ? It should be fun 

-1 in 8 women get breast cancer 

-There is kindness in the world 

- if it’s what you want to do, then do it 

00:09:20 what is your why and why do you compete ? 

00:14:44 what gave you the courage to compete at age 42 ?

00:19:33 Do you ever get any backlash for being that HOT mom who competes ? 

00:25:00 Do they give you feedback for both open and masters ? How does that work ? 

00:33:20 what kind of response have you gotten with red hair ?

00:39:22 What has helped you juggle it all? 

00:46:00 What has been your favorite memory thus far in competing 

00:51:31 Can you verbally walk us through the processes of how to assess your breast

01:00:00 Does having breast implants make it harder to detect breast cancer ?

01:15:15 Do you still want to compete ? 

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Unfortunately, it's not always a smooth ride in this sport. Sometimes you will meet tough obstacles fiercely glaring at you with a huge banner bearing "quit" message. At such times, all you need to do is go tougher. Tougher than those obstacles. When you do that, your chances are quite high that you will conquer. Such a conqueror is Katie Kopfle. 

Katie Kopfle is a NASM certified personal trainer as well as a certified Women's Fitness Specialist. With years of experience in coaching and training, Katie extends the same knowledge to Katie's Ladies, a team of girls that she coaches. The IFBB Bikini Pro begun competing in 2016 and earned her pro card at the 2017 NPC National Championships. Katie is very passionate about fitness and she loves sharing her passion with others. Her ultimate goal for the sport is to compete in the Olympia. 

In this episode, I sit down with Katie Kopfle as she opens up about the health struggles she has faced in the past. She also shares in detail the importance of your "why" in the sport and how to stop comparing yourself to others. Finally, she shares tips on how to know if a coach is a good fit for you. 

Let's dive in! 

Takeaways

• Our struggles make us stronger
• Bring your absolute best
• Always remember your why 
• Don't give up
• Don't compare yourself to others and their journey
• Prioritize taking care of your body
• Do your research before you choose your coach 
• Enjoy the process
• Don't take it for granted

Important Questions

[00:04:52] How many years have you been competing?

[00:05:01] When and where did you get your pro card?

[00:08:07] Why do you compete? 

[00:10:22] How did you get started in competing?

[00:20:09] How do you train with a purpose in your mind?

[00:23:11] What do you do to help and prevent yourself from comparing yourself?

[00:27:34] What made you want to take time off from the stage?

[00:29:10] When did you have your health scare and what happened? 

[00:32:23] What was your coping mechanism for something like this? 

[00:36:56] What was the recovery process like for you?

[00:42:23] What are key things to look out for to know whether you're being coached healthily or not?

[00:53:21] How do you coach your girls differently?

[00:59:58] What's your goal for the sport?

[01:02:24] What piece of advice would you give to someone wanting to become a professional in the sport?

Follow Katie Kopfle

@katiekopfle

Join The Team!!!

www.katiekopfle.com

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In this solo episode I am going to tell you exactly why competing is so hard and ways that you can overcome this way of thinking. This is totally a way of thinking and you can rewire your brain into believing that the prep experience is fun and easy, Take a listen to find out how.

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ANGEL Bikini Posing Suit GIVEAWAY !!! Enter Giveaway Here!

In this episode I had the privilege of interviewing the CEO of Angel competition bikinis. We discuss what the best bikini suit bottoms are for the stage. We also discuss what connectors are trending, the best crystals for making your suit look amazing on stage, and how to make sure your suit is the perfect fit.

Want my guide on choosing the perfect suit color for the stage 

---->

DOWNLOAD NOW:

GUIDE TO CHOOSING THE PERFECT SUIT COLOR FOR THE STAGE

I know that you will love this episode. This episode is full of valuable information all about bikini suits and must know tips on how to go about choosing the best one.

Follow Angel Competition Bikinis:

@angelcompetitionbikinis

angelcompetitionbikinis.com

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Join the Bikini Diaries Facebook Group Bikini Diaries

When you set out to count macros, you most likely have a goal that you're seeking to achieve at the end of it all. This could be you want to gain more muscle, lose weight, or just want to feel more energized. But let's be honest. Sometimes binging comes knocking when you least expect it. If that happens, what should you do? Should you be militant about the macro counting process or should you just indulge? Let's find out. 

In this episode, we sit down with Aria and she shares with us how she overcame the binge cycle and all the things she did to help her overcome the YOLO effect. We also speak about the amazing methods that helped her master macro counting. Finally, we have a conversation on whether you should stay lean all year long or you should put more weight at some point. 

Aria Adamy is an IFBB Pro and a Pharmacist. The 38-year-old set about competing in 2012. She later earned her pro card in 2016 at 2016 NPC Teen, Collegiate, Masters Nationals. Aria's hard work and consistency have seen her successfully work with recognized brands such as MuscleEgg, CJ's Elite Suits, and Pro Tan. Her goal is to keep hard work and consistency alive so she can qualify for the 2020 Olympia. 

Takeaways 

• If you think anything is possible, then anything is possible
• There's always a way to improve and make progress
• Once you achieve a step, you build more confidence
• Love the way you look every single day
• Change my mindset
• Be consistent 
• don't compare; everybody is different  
• Never quit 
• Stay positive
• Keep learning 

Important Questions 

[00:05:33] How many years have you been competing?

[00:05:59] When and where did you get your pro card?

[00:14:16] Why do you compete? 

[00:20:06] How was a typical diet like when you started in 2012?

[00:22:51] How exactly did your knowledge for nutrition evolve?

[00:26:18] What goes on in your mind when binging?

[00:33:46] Do you feel that binge tendencies ever go away?

[00:36:39] What was your introduction to counting macros?

[00:42:06] What methods did you use to be able to follow the restricted diet?

[00:45:54] Are there any food groups that you eliminate during prep?

[00:53:16] How are you able to stay leaner for longer?

[01:01:49] What are your goals this year?

[01:09:54] What piece of advice would you give to someone wanting to become a professional in the sport?

Follow Aria Adamy

@ariashine

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Have you ever gone to the doctors due to an injury and your doctor's quick solution was to take some kind of medication?

Have you ever wanted to take a holistic approach to your recovery or healthcare? if so, Then this episode is one for you! We do a deep dive on the benefits of using chiropractic care. We discuss the different services and methods chiropractors use to help with injuries, reduce stress levels and regulate your hormone levels.

Did you know that your hormones play a huge role on weight loss? Or that your body's alignment affects your performance in the gym and even your quality of sleep? Believe it or not but theres a reason more and more people are switching to chiropractic care. There is so much information in this episode to help you in your fitness journey. I hope you enjoy it!

How to work with Slye and Sabrina

Sabrina: 

@sabrina_cheramie

DrSabrinaSosaCheramie@gmail.com

seagatechiropractic.com

Slye:

@dr.slye

Westchase Chiropractic www.westchasechiropractic.com

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Join The Bikini Diaries Facebook Group :

Bikini Diaries Facebook Group

Welcome !!! I am so excited to announce that we will be doing a Bikini Diaries Podcast challenge. This challenge is a way to get you back on track because usually by now momentum from your New Years resolutions have dwindled. 

I also know how it is in your off season and you need some momentum to get back on track, but may not have the money to afford a coach. This time can feel tough and sometimes its hard to find a good place to start. Follow along so you can implement everything we discuss to back on track and join the challenge !!!

Daily Mantra: " I am capable, I am worthy, I am able"

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What The Hormone Health

This episode is a MUST! Nurse practitioner Rachel Lattner is not only a hormone expert but she's also a national level NPC competitor so her perspective is those of a competitor. 

In this episode we discus safe supplements to increase your testosterone and lower your estrogen. We dive in to the cautions of PED's and the effects it has on your body.

Rachel really educates us on what a hormone is, what hormones you as an athlete should monitor and test, and how to keep our body healthy. furthermore we discuss birth controls and what birth control may be best if you're a competitor.

I hope you love it because this episode was made with love from my heart to create awareness and help you ladies.

Follow Rachel Lattner

@mslattcat

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Save your spot for the TYB (Tan Yourself Blueprint) --->TYB

So I am here to tell you that there are 5 phrases you are going to want to eliminate in order to have a more positive life in 2020. These are common things we tell ourselves daily that is hindering our progression and keeping us in a negative state of mind. Tune in to find out what these 5 phrases are and how we can transform our thoughts.  

-------------------------------

5 reasons to tan yourself

1. Say Goodbye to long appointments.

2. You can tan yourself on your own schedule.

3. You can pay $600 for 4 shows or $52 (using code bikinidiries) on the protan website.

4. You will always have access to touchups because you can bring your product with you anywhere and not wait in line.

5. You can use protan anywhere in the world and always have that flawless color using the best products in the industry.

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JOIN OUR LIVE WORKSHOP Wednesday 15th @ 830pm EST

SAVE YOUR SPOT!

You can also save your spot by sending $30 via PayPal(naiymafit@gmail.com), Venmo(Naiymafit@gmail.com)cash app ($naiymafit). In the message state name and email :)

In this episode of the Bikini Diaries podcast you will get the inside scoop of all things tan. 

Have you ever wondered why Competitors tan to begin with? Whens the best time to exfoliate? or things to avoid so you don't screw up your tan?

Then lets learn from the expert herself Elysa Weissbaum. Elysa has worked for proton for 3 years. She is the brand coordinator, handling many tasks within the company such as customer service, educational content, logistics, trade shows and many more. She began her career with a love for education, but after landing a job with Pro Tan, she found her true passion.

Follow Elysa Weissbaum

@elysaweissbaum

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As a bodybuilder, you probably have never thought your mentality plays a huge role in achieving the outcome you're chasing after. Yes, it does. Your mental capacity and power to think positively is crucial and necessary as is your prep. So if you struggle to maintain a positive mindset, this episode will teach you how to do that. 

In this episode, Dana shares about having the right mindset in the sport. She couples that with strategies she used on her way up to Nationals. Finally, we dive deep into the power of journaling and meditation to strengthen your mind.

Dana Cannon is a personal trainer and nutrition consultant as well as a posing coach. The 28-year-old, youth strength and conditioning coach, has been competing for the past one year. She got her Pro Card at the NPC National Championships 2019, where she placed 1st in her category. Obtaining her pro card wearing an afro, Dana is recognized as the first woman to do so and has paved the way for other females to be unapologetically themselves.

Takeaways 

• There is no path to happiness; happiness is the path
• You can do whatever you want
• There are steps to a process; follow them
• Rejection never kills anybody
• Put yourself out there 
• Have the right mindset
• Mindfulness is what gets you there
• Everybody needs something different
• Be your best self 
• Your body will do what your mind does first
• Write your goals down, focus on them and make aligned decisions that will get you there

Important Question

[00:06:49] How many years have you been competing?

[00:07:31] When and where did you get your pro card?

[00:11:52] What keeps you motivated?

[00:12:25] Why do you compete?

[00:14:34] What role did athletics play in your life growing up?

[00:16:14] What got you started into bikini competitions?

[00:22:38] Do you ever have doubts?

[00:29:50] What was your prep method like going into nationals? 

[00:37:20] How did meditation and journaling impact your prep?

[00:45:24] Could you walk us through what meditation would be like for you?

[00:51:03] What would you journal about and how did that help you in prep?

[01:02:22] Why did you make a decision to wear afro in your pro show and what response did you get from that? 

[01:18:07] What's one piece of advice would you give to someone wanting to become a professional in the sport?

Follow and work with Dana:

Personal account: @dee_cannon

Professional account: @Coach_Deeee

dana.shantel@gmail.com

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Low calories, copious amounts of cardio, feeling like just a number, eating disorders, constant binging and not being heard. These are all things that WBFF pro Chanee Momoko experienced after her first show. This lead her on to her own personal journey to coaching herself. While coaching herself she discovered how to count macros and prep in a healthy way.

Chanee Momoko is a Podcast host of the top 30 fitness podcasts “Your Highest Self”. She is a wellness coach, prep coach, and life coach. Chanee recieved her pro card in 2016 in Sacramento, CA. She has dedicated her career to helping females eat normally again especially after shows. She preps her clients in the most holistic way as possible by prioritizing your mental health and personal development with the aftermath of becoming a better person. She has developed methods like the E.A.T method and walking her clients through more processes on how to end the binge cycle. Chanee is an amazing coach to learn from. In this episode she will teach you exactly how to ditch your restrictive mindset, break your habit cycle,and find a balance in your life again.

Takeaways

• Meal plans make you dumber
• Create leaders not followers
• You are not alone
• It’s all about being a role model
• Self love is the foundation of our lives
• Regardless of where you placed, you’re a champion
• The most important relationship you have is the relationship with yourself.
• The world is a reflection of your internal world
• Your journey is your own

[00:06:05] What is your why?

[00:07:53] What was it about competing that made you want to stay?

[00:12:50] What were the 10 food groups that you were eating?

[00:14:05] How was it different coaching yourself?

[00:20:45] What made you want to start coaching others?

[00:28:10] Why did decide to get your life coaching certification?

[00:39:09] What are your thoughts about girls who don’t gain weight post show?

[00:56:23] Why is self love so important?

[01:02:25] Do you see yourself going back to the sport?

Follow and work with Chanee Momoko

https://chaneemomoko.com
@chaneemomoko

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While everyone's path is different, without a doubt, hard work and determination eventually yield good results regardless of the time it might take you. The work you put in manifests in the results. But more so determination. Determination is key because it fuels you to persist and makes you march ahead with confidence until you accomplish your goals. 

In this episode, we are honored to share a conversation with Ariana Brothers. Ariana tells her story from when she began competing a few months ago to where she is today. She also talks about her experience in the sport as a newbie as well as how she didn't work with a big name coach to achieve her goals. 

Ariana Brothers is an IFBB Bikini pro and a nutritionist for low-income pregnant women and families. The 24-year-old is one of a kind taking the industry by storm. She already has scooped her pro title after competing for only a few months. Through hard work and determination, Ariana has recorded two overall wins for the two shows she's competed since she began. This includes winning overall at her first-ever show and the NPC Nationals. Ariana is set to do her pro debut at the Border klash. Her goal is to keep soaring high while she learns from her own experiences and others'.  

Takeaways 

• You miss 100% of the shots you don't take
• Have a clear goal 
• Work hard toward your goal
• Keep working hard; never stop
• Stay focused as much as you can
• Your hard work will eventually payoff 
• Trust your coach 
• Always listen to your body
• Stay motivated. 
• Don't let anything discourage you.
• Have the right mindset 

Important Questions

[00:05:46] How many years have you been competing? 

[00:06:09] When and where did you get your pro card? 

[00:09:04] Why do you compete? 

[00:16:37] What about the sport that attracted you?

[00:18:04] How did you know you're ready to compete?

[00:23:53] How did you pick your coach?

[00:26:24] How did you guys decide on what your first show was going to be? 

[00:29:19] Before you started competing, did you have thoughts of becoming a pro?

[00:38:11] What did you do to prepare yourself mentally for the whole process?

[00:53:36] As a newbie, what has been the hardest thing for you? 

[01:01:58] How long should a woman wait after pregnancy to train for the show?

[01:03:05] How long after the show should a woman wait to try to get pregnant?

[01:04:38] What are some of the goals that you have in the sport?

[01:07:57] What piece of advice would you to someone wanting to become a professional in the sport? 

Instagram: @ariananbrothers

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079: Your Coach is Your Guide But It's Up to YOU to Put In The Work with Sethia Daigle

There's something exceptional about someone who knows and understands how unique they are. When everyone else is doing things a certain way, they take time to understand themselves and instead do things their own way. Whether it's hitting the gym x number of days a week, taking or avoiding certain food, they do what works best for them. Being yourself and doing what works best for you will set you apart and lead you to great success. 

In this episode, Sethia joins Bikini Diaries to discuss how being herself has contributed to creating longevity in the sport and how she revamped her stage look from head to toe. She also talks about highly recommended supplements that actually work for you. 

Sethia Daigle is an IFBB Bikini Pro, and director of operations at Global Formulas. She formerly served in the military. The 29-year-old has been in the game for the past four years and she earned her Pro Card in Vegas Nationals in 2016. Since she began competing, Sethia has recorded remarkable success including placing 1st in her first National as well as gaining Olympia qualification for 2020. Her goal is to compete in the big shows such as Arnold and New York Pro.    

Takeaways

• You give what you get and you get what you give
• Push your limits
• If stuff is not lining up, hold off on competing until you can focus
• You also need a mental break
• Have a mind of your own
• Listen to your body to know what it needs or don't need
• Make sure you're happy when doing the sport
• Don't let anybody make you do something you don't want to do 

Important Questions 

[00:03:01] How many years have you been competing?

[00:03:08] When and where did you get your pro card?

[00:06:27] Who is a typical competitor and why are you different?

[00:10:07] How did you get started in competing?

[00:23:54] How was the response when you changed your hair color?

[00:24:35] What did the judges say about you changing your hair color?

[00:25:27] What was the process of changing your suit color after you changed your hair color?

[00:32:57] Can you compete if you're in the active-duty military?

[00:34:00] Do you have any tips for females who are in the military and who are competing? 

[00:43:11] Now that you're in the supplement industry, do you feel as though the supplement industry is glorified?

[00:44:31] What are your favorite supplements?

[00:52:39] Do you follow a meal plan at all?

[00:56:51] Do you feel as though there's such a science behind getting stage-lean? 

[01:01:38] What are your goals moving forward?

[01:06:20] What piece of advice would you give to someone wanting to become a professional in this sport?

Instagram: @sethia_ifbbpro

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Nothing Happens When You Turn Pro

In this mini episode I talk about how you should not let chasing a pro card run your life. I encourage everyone to start being great before they turn pro instead of waiting for validation from the outside world.

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Getting breast implants can transform a woman's life for the better. But in the recent past, there have been many reported cases of women who got breast implants and later got very ill. Breast Implant Illness (BII) is a phrase used to describe and identify a wide range of symptoms such as (to mention but a few) headaches, fatigue, anxiety, chronic pain that women suffer as a result of the implants. While there is still a debate on whether or not breast implants can result to BII, it's important that we have this discussion. 

In this episode, Tawna shares her experience with breast implants illness, the symptom she suffered, and the steps she took to discover that the implants were the cause of all her illness. 

Tawna Eubanks is an IFBB Bikini Pro, an online coach, and a posing coach. Together with her husband, they own Hidden Gym located in Allen, Texas. The energetic and positive Tawna began competing since the early days of Bikini competition and has recorded remarkable success in the sport over the years. Not only has she competed in the most popular stages, but she has also competed several times in the Olympia. Tawna is very passionate about health and fitness and she works so hard to inspire others in a positive way. 

Takeaways 

• Success is to be doing what you love
• Be authentic to yourself 
• Be dedicated
• It's the dedication that keeps you going
• Everybody is different
• Keep your eyes open 
• Research and be aware
• Have a coach or somebody that you work with well

Important Questions 

[00:07:25] How many years have you been competing?

[00:10:40] What keeps you motivated? 

[00:13:55] Why do you compete?

[00:18:53] What made you want to start competing?

[00:23:48] How did you conclude that it was time to take a break from competing?

[00:33:09] What did you do to change your mind set during the two years that you took time off?

[00:37:56] Why did you want to go back to competing?

[00:41:59] What happened after the Olympia that you got sick? 

[00:59:36] When you had your breast explanted, did insurance cover that or did you have to pay from pocket? 

[01:14:46] What would you say about your overall health now since the explant? 

[01:17:54] How long was the recovery?

[01:26:59] What one piece of advice would you give to someone wanting to become a professional sport? 

YouTube Breast Implant Update Video 

https://youtu.be/iagnMdzTgU0

Website: tawnaeubanks.com

Instagram: @tawnaeubanksmccoy

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As far as Bikini goes, some women see age as a hindrance to pursuing their dream and breaking records in the sport. On the contrary, aging can be an opportunity to get fitter and stronger than ever before. As a mature athlete, you may have an older face, but not old muscles. Building those muscles can yield both psychological and physical benefits, which you actually need in your reserve for later days. 

On today's episode of the Bikini Diaries Podcast, we speak with Camile Petriat. In our conversation, we talk about the perks of being a mature athlete, what kind of a look the industry is looking for, and methods and strategies for having longevity in the sport. 

Camile Periat is a retired dental hygienist, personal trainer, business owner. The IFBB Bikini Pro turned pro within two months on her third show. Through her consistency and positive attitude, she has accumulated 6 overall wins including Golden State 2019 where she recently defended her championship. The amazing, beautiful, fun 40-year-old mother is currently prepping for the 2020 Bikini Olympia competition. Camile, together with her fiancé Chris Ellis, owns Santa Cruz Power Fitness, where they help people achieve their health and fitness goals. 

Takeaways

• Those who dare to fail miserably can achieve greatly
• Be consistent
• Take judges' criticism positively 
• Work hard; we're all working towards the same goal
• Prioritize the important things 
• Be patient
• Do not get so fixated on placing or getting a pro card; take every show for what it is
• Never forget who you are, your purpose, and your journey
• Remember that it takes time to achieve certain goals
• Enjoy the whole process

Important Questions

[00:03:14] How many years have you been competing? 

[00:03:26] When and where did you get your pro card?

[00:06:33] Why do you compete? 

[00:09:01] What were you doing before competing and what made you want to start competing? 

[00:11:59] Were you overnight success or did it take you time to get to the top?

[00:21:47] Is it true that the industry is always looking for a younger look?

[00:24:23] Once you compete in the Masters category, can you win in the open category?

[00:30:28] What methods and strategies do you have for having longevity in the sport?

[00:33:02] What are some of the business opportunities that have come your way since you began competing?

[00:37:26] Having your fiancé as a business partner, how do you separate your love relationship from business relationship? 

[00:40:00] What setbacks have you gone through as a competitor?

[00:44:12] How do you find balance competing and business and being a mother?

[00:51:15] Could you give us some of the advantages that you have being around your age?

[00:54:04] What are your goals for 2020?

[00:56:27] What piece of advice would you give to someone wanting to become a professional in the sport?

Instagram: @camile_periat 

Website:www.santacruzpowerfitness.com

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How I Battled Crohn's Disease Right After My Pro Debut

Every competitor desires to stay healthy and never fall ill. In fact, in our daily routine, we all do everything possible to facilitate a healthy lifestyle and keep diseases at bay. Unfortunately, with all the effort, sometimes life presents challenges that are beyond us, posing a threat to this very sport that we cherish. This is not to scare you but to help you prioritize your health as well as encourage you, should you be facing a similar health challenge. Because you should never suffer in silence.

Today we are sharing our conversation with Shelby Pierce. She gets to share how she fell ill with Crohn's disease shortly after she turned pro forcing her to stop competing, how the illness affected her emotionally as well as how she got back on stage again. 

Shelby Pierce is an IFBB Bikini pro and a coach with Body Fusion, working with competitors and lifestyle clients. Shelby has been competing for almost four years and she earned her pro card at the 2017 IFBB North American Championships. Shelby is a perfect example of a courageous fighter who has just bounced back on stage after a long hiatus from battling Crohn's disease. She hopes to help more girls reach their dreams in the sport. 

Takeaways 

• Surround yourself with the right people 
• Be focused
• You're not alone
• Take the time make sure your health is in a good place
• Don't do this if your health isn't where it should be
• Stay positive 
• Find the other way
• Don't be hesitant to reach out
• Take your time; the stage is always there 
• There's not a one size fits all; find what best works for you 
• Take in every single moment of the journey
• Work hard and stay very consistent
• Do not give up; keep working towards it

Important Questions 

[00:04:45] How many years have you been competing?

[00:04:53] When and where did you get your pro card?

[00:08:54] What got you into competing?

[00:10:33] When was it that you knew that you wanted to turn pro?

[00:11:40] What happened after your pro debut?

[00:12:47] Could you tell us what is Crohn's disease?

[00:16:57] How did your diet and exercise change after you were diagnosed? 

[00:18:52] During this time, did you ever think that you were going to be able to compete again?

[00:19:15] How did this affect you emotionally? 

[00:21:23] What are some steps you took to turn everything right side up?

[00:22:35] What advice would you give to someone dealing with the same disease in the sport?

[00:23:54] What was your offseason transition like? 

[00:31:42] How is prep now different from before?

[00:35:11] What is your mission as a coach?

[00:36:20] What are your goals moving forward? 

[00:39:22] What piece of advice would you give to someone wanting to become a professional in the sport?

Instagram: @shelbypiercefit

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How She Turned Her Poor Unhealthy Preps Into Healthy Ones with 

Prepping for a contest is one of the most gratifying and thrilling moments for a bodybuilder. However, if not done properly it cannot only be challenging but can result in major health issues. While prepping, you should not only be fixated to the idea of winning a competition, rather you should also pay attention to your health both now and in the future. It is, therefore, imperative that you go about your prep in a healthy way to eliminate any probable health risk associated with unhealthy prepping. Carla Garthwaite helps us with important tips on how to train healthily. 

Carla Garthwaite is a Bikini posing coach and a personal trainer. Besides, she is also a professional stage makeup artist and hairstylist for the competitors. The IFBB bikini professional has been competing since 2015 and has registered admirable success in the various competition that she has participated in. Carla earned her pro card at the 2018 NPC Junior USA Championships where she got the 1st call out. As a tattooed bikini pro, her goal is to step on the Olympia stage and prove that it is possible to have a tattooed bikini competitor in the Olympia stage.  

In today's episode, Carla opens up about serious health issues she developed in the past due to unhealthy prepping. She will shares what she did change the health-threatening path that she was going down. Finally, she share tips on how you know it's time to change your coach. 

Let's go!

Takeaways 

• Be realistic and have realistic expectations
• Always strive to become better 
• Be who you are
• Make sure that your look is feminized quite a bit
• A pro is more than just your physique; it's being professional on and off the stage
• Find a coach that has your best interest at heart 
• Do what's best for you 
• Want to be better for you, not to beat anybody else

Important Questions

[00:06:14] When and where did you get your pro card?

[00:06:22] How many years have you been competing?

[00:09:42] What keeps you motivated?

[00:10:56] Why do you compete?

[00:14:26] How did you get started in competing?

[00:17:39] What was it about being a professional bikini competitor that sparked your interest?

[00:22:28] Who would you say is a typical bikini competitor and how are you a little bit different?

[00:34:06] What did you do to maintain your physique?

[00:39:11] How were you able to take care of your health throughout the entire process? 

[00:44:40] Could you share anything about the health issue that came up?

 [00:50:38] Was there something that happened where you were just like, "Okay, I need to change something about my health?"

[00:58:31] Do you have any fear going into your offseason since you've been in prep like forever?

[01:02:35] What are your goals for this year and for the sport in general?

[01:06:43] What's one piece of advice would give to someone wanting to become a professional in the sport?

Instagram:  @garthwaitefit

Glam page: @glam_by_carla

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What Should My Post Show Weight Goals Be?

In this episode we will discuss healthy ways to approach your offseason when it comes to the gaining weight part. Is staying within 5lbs of stage weight healthy?? Lets find out what I think about this topic and tips I share.

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A Balance Between Family Life and Competing

Balancing between family, love life and career is a topic that continues to be addressed over and over again. Amidst chasing dreams and success, families are facing more and more challenges that come about lack of balance in our professional life and family life. More often than not, people concentrate so much on their career to a point of neglecting their families–which eventually end up ruining their career which they so much desired. For that reason, it's not only necessary but critical to manage and balance the multiple commitments in our schedules. As we all know, competing takes a bit of time but that should not be an excuse for abandoning our families. So, how do you strike a balance between your family and competing? Let's find out with Denby Cogert. 

Denby Cogert is an IFBB Bikini Pro, physical therapist, acute caregiver, a mom of three and a wife. She got my pro card in 2008 at Pittsburgh Masters Nationals. The 46-year-old has had a successful experience in the sport which has led to her placing quite well throughout the four years she has been competing. Denby has an intense enthusiasm for her family, and she believes families come first, should be protected and cared for. Her goal is to remain in the sport as long as she can enjoy it. 

In this episode, Denby talks about balancing family life, love life while in prep. We also dive deep into exactly how we manage it and make it all work out. In addition, we discuss what qualities make up a really good coach. Stick around because this is going to be one episode that you'll absolutely adore. 

Let's dive in. 

Takeaways 

• Don't quit 
• Determination is huge to be successful in anything
• When you challenge yourself, there's so much growth
• Do it at the right time
• Be the best product of yourself
• Trust your coach
• Prioritize what's important
• You have to work really hard if you want to accomplish a goal
• If someone's judging you, it's because they feel threatened or don't understand
• Find a coach that is knowledgeable and knows what they're doing
• Have the right mindset 
• Be patient 
• Be kind to yourself
• Don't give up because your time will come if it's meant to be

Important Questions 

[00:05:19] How many years have you been competing?

[00:05:26] When and where did you get your pro card?

[00:13:31] Why do you think you only did one show every year?

[00:20:41] What is it like to be with someone who has the same health goals as you?

[00:24:04] If someone wanted to meet someone with similar interests, in health and fitness, where do you think they can go to find that person?

[00:26:13] What do you think are the most important factors to have in a relationship in order to compete and have a healthy relationship at the same time?

[00:28:09] Has there ever been a time where you have found yourself choosing competing over your husband?

[00:31:06] What kind of example do you set for your children as a professional athlete?

[00:33:59] Have you ever been judged for being a competitor because you're a mom of three?

[00:47:54] What do you think are the most important aspects your coach must have?

[00:49:46] What should a competitor expect from a coach?

[00:51:11] How often do you think your coach should be talking to you?

[00:56:34] What are your goals for the sport in general?

[01:00:46] What's one piece of advice would you give to someone wanting to become a professional in the sport?

Instagram: @denbyc_ifbbpro 

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Finding Passion

Finding passions is not a new topic. But it's a difficult one. When asked, most people cannot point to a single thing as their passion. However, this should not worry you. There's nothing wrong with you and maybe there's nothing you're doing wrong. Some people discover their passion earlier in life than others. And that's okay. Each one of us is walking a unique path. So, at whichever point in your life you find your passion, quickly abandon the routine that leaves you unfulfilled and bored to enjoy life while exercising your passions. Just like Saroj is about to share how she found her passion and how she's exercising it. 

Saroj Corr is an IFBB Bikini Pro and a mom of three. For work, Saroj is in transaction management for commercial real estate. The 55-year-old begun her competition career in 2015 when she was 49, and she outstandingly got the 1st call out in her first show ever. She earned her Pro Card at Masters Nationals 2018. Saroj embodies what the sport means to her as well as what it means to be a pro. She uses the fitness platform to inspire lives through this extraordinary gift she is blessed with. Saroj is also in the process of authoring a book, to which she'll announce further details once the book is out. 

In today's episode, it's all about finding passion. Saroj talks about how she hurt herself and lost all sight of her life and how she was able to find something that she was completely passionate about that turned her life around. She also shares with us so many amazing things about her story, her background, how she was raised, and how that enhances her life and her fitness career. 

Let's go!

Takeaways 

• Your reality is a reflection of your strongest belief
• If you believe in something strong enough, you make that a reality
• Stay in your lane and focus
• You can do this
• You gotta have attainable goals
• Every day you improve yourself in every competition, you improve
• Forgiveness is truly a gift to yourself
• Don't compare yourself 
• Before joining the sport, do thorough research to understand what you're getting into

Important questions 

[00:11:58] How many years have you been competing?

[00:12:06] When and where did you get your pro card?

[00:21:06] What is your why behind competing?

[00:30:49] How did your nutrition change once you started competing?

[00:34:03] What made you decide to compete?

[00:36:20] Did you ever have thoughts of doubt being that you were around 50 years old?

[00:42:30] What are some of the major setbacks you encountered while getting started?

[00:49:11] What recommendations could give to ladies who are also trying to get nice, bigger, and fuller glutes?

[00:51:21] Are there any supplements that you could recommend or anything that has really helped you?

[01:00:26] Why do you think everyone needs to read your book?

[01:02:07] What would you say was the greatest lesson you have ever learned in your life?

[01:03:12] What does it mean to truly forgive yourself?

[01:11:01] What's one piece of advice would give to someone wanting to become a professional in the sport?

Saroj Corr

Instagram:@championwoman

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The Power of Performance Enhancing Drugs (PEDs)

Today we will focus on a topic that is yet to be discussed on the Bikini Diaries podcast - PEDs, and in particular, SARMs. If these acronyms sound new to you, PED stands for Performance Enhancing Drugs and SARMs stands for Selective Androgen Receptor Modulators. Without getting too technical on these terms, the purpose of using performance-enhancing drugs is to help shed fat and build muscle faster than you would naturally. The use of performance-enhancing drugs in the bodybuilding world is increasingly on the rise, and many athletes opt to use them for various reasons.

Before engaging in any of these drugs, it's important to take time and research about the potential health risks and benefits. If the risks outweigh the benefits, the benefits may not be worth the risk. You will agree with me that nothing better than hearing from someone with firsthand experience with using these enhancements. That's why Hana DeVore is in the house to help us understand these terms better as well as share her experience using them.

Hana DeVore is a skilled coach, athlete, and IFBB Bikini Pro. She currently works as an E-commerce Marketing Manager at Rich Products Corporation. Hana earned her Pro Card at the NPC National Championship in 2015. Before taking a hiatus from the sport in 2016, she had successfully competed for two and a half years. The accomplished Bikini Pro is set to make her comeback in October 19 at the San Antonio Classic. Hana's short term goal for the sport is to place 1st while her ultimate goal is to compete in the Olympia.

In this episode, we will discuss in-depth about PEDs, performance enhancement drugs. In particular, we will be talking about SARMs. Hana will help us understand what PEDs are, what effects they can have on your body, and her experience with using them. She will also be answering some of your questions regarding PEDs. Additionally, she will shares with us her story about why she took a three-year hiatus from the stage.

Takeaways

• The more you do it, the more you do it
• Surround yourself with the right people
• Do your research before using PED
• Always consult your doctor when not sure
• Have your coach explain everything - including the good and the bad
• You're not indebted to your coach, ask them questions
• Work with what works best for you
• Always listen to your body
• When you think that something's a little bit off, investigate it

Important Questions

[00:03:15] How many years have you been competing?

[00:03:31] When and where did you get your pro card?

[00:06:25] Why do you compete?

[00:14:49] What made you decide to take a break?

[00:27:01] How many years did you compete naturally?

[00:31:19] What exactly is Ostarine and what is it normally used for in the bodybuilding space?

[00:34:17] What is Anavar and what is it used for?

[00:35:31] What were some of the side effects that you experienced?

[00:45:46] What percentage of girls do you think is using some kind of performance enhancements?

[00:48:17] When girls are taking PEDs, is there differences in their voice, body hair, mood swings?

[00:50:36] When you're on the Mirena or IUD, does that have any effect on the effectiveness of PED?

[00:52:41] Did you ever feel a difference when you were in the gym?

[00:53:18] Were you ever afraid of the risks before you started trying PED?

[00:55:43] What advice would you give to the athletes being told by their coaches to use them?

[00:58:45] As far as everything you've heard about PEDs and SARMs, is there any of them you would say are safe?

[01:03:38] What exactly are your goals in the sport?

[01:10:42] What piece of advice would you give to someone wanting to become a professional sport?

Instagram: @hana_devore

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Was It By Chance Or Is This My Destiny?

Meaningful and strong relationships take time and effort to build. If left unseasoned, cultivated, and taken care of, a relationship can go crumbling in a blink. While you may be talented and smart as an athlete, it's unlikely you will succeed without building great relationships with others - especially your loved ones and the people helping you prepare in the sport. By developing powerful relationships with others, you will be more successful, feel more supported and be more connected. So how do you build and maintain such positive relationships? Let's find out with Daraja Hill. 

Daraja Hill is an IFBB Bikini Pro and a licensed athletic trainer. Competing for a little over a year, Daraja is taking the industry by storm. After winning overall at 2019 NPC North American Championships, she went ahead to win her pro debut, and then a week later, she beat some of the top Olympians including 3x Miss Bikini Olympia champion. The 24-year-old has made commendable progress in a very short of spun of time, making her one of the fast-rising athletes to watch. Her goal is not only to contend in the Olympia but to be the first African-American Olympia. 

In this episode, we have deep conversations about her future, her relationship with her coach and her relationship with her spouse. She will additionally give us tips on how to have a functioning relationship while you're competing. This is one episode you don't want to miss. Without further ado, let's dive in. 

Takeaways

• Adhere to your plan
• Enhance communication in your relationships
• Don't be so hard on yourself
• Keep going
• Be yourself 
• Be consistent 
• Focus on your won journey 
• Enjoy and embrace your journey
• Don't compare yourself 

Important Question

[00:05:34] How many years have you been competing?

[00:05:49] When and where did you get your pro card?

[00:09:04] Why do you compete?

[00:14:39] How did you get started in Bikini?

[00:19:02] Did you have a coach when you did your first show?

[00:22:58] What strategy did you take with your coach when you started working together?

[00:28:45] What kind of response did you get after you won your show?

[00:34:24] What made you want to do the show after you won your pro debut?

[00:36:04] What was the response after winning against 3x Miss Bikini Olympia?

[00:37:22] How exactly is your relationship with your spouse at home? 

[00:39:48] Can you give any tips on how to have a functioning relationship while competing?

[00:46:06] How many days a week did you train and for how long did you train?

[00:50:26] What are your goals moving forward? 

[00:53:50] What kind of opportunities have come your way since you've turned pro?

[00:57:08] What piece of advice would you give to someone wanting to become a professional in the sport?

Follow and Support Daraja

Instagram: @darajahillfit

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How Changing Your Lifestyle Changes Your Health

How many time have you attended a motivational talk, read an inspirational book, a life-changing article and vowed to take action, do things differently or change.... but then you didn't? How much time do you spend thinking but not doing? Sometimes even in your shortcomings, all you have to do is take action. Without taking action, it won't happen and you won't see the result. Your journey to improving whatever sphere of your life that need a boost starts with taking action. Embracing an action-oriented life will make you increasingly productive, improve your mental health, and will propel you towards achieving your dreams. Let's hang out with Lauren Jacobson for tips on how to take action in your life. 

Lauren is an IFBB Bikini Pro, a wife, a mom, and a personal trainer. The 46-year-old has been competing for the past years. Through hard work and consistency, Lauren earned her pro card last at Masters Nationals Championship in Pittsburgh. Lauren is a homemaker and she puts her family first before anything else. She believes in taking control of your own life and taking action to achieve whatever it is you want to achieve. Her goal for the sport is to have a more prestigious experience like other pros. 

This episode is all about inspiring you to take action in your life despite your shortcomings. Lauren will share with us how finding health and fitness eliminated her autoimmune disease. She also shares in-depth detail about the habit she changed and the method she took to help her get through this disease. 

Let's go!

Takeaways 

• Stay on your own path
• With consistency, you will accomplish anything you want
• Make sure you have everything balanced
• Take care of your family - it was there before competing and will be there after competing
• Don't let anything stop you
• You have to have the drive and motivation to succeed
• Do your best every single day
• Your mind has to be in line with the rest of your body
• Be focused on your goals
• You have to have a really healthy relationship with food to do this sport
• Take control over yourself
• Anyone can do what they want to do - they just have to do it 
• Get a good coach

Important questions 

[00:05:25] How many years have you been competing?

[00:05:44] When and where did you get your pro card?

[00:08:49] Why do you compete?

[00:11:20] How did you get started in Bikini?

[00:12:39] What is an autoimmune disease, and what kind did you particularly have?

[00:14:59] What were some of the methods do you think helped you heal yourself?

[00:19:22] What do you do to prep your mind so that some of these things don't hold you back?

[00:21:06] Why do you think it took you so long to turn pro?

[00:21:44] What strategies did you use to put on the muscle that you needed??

[00:25:07] Which shows can you go to to get your pro card in the Masters category? 

[00:26:48] How exactly do you prioritize your family life and around competing?

[00:28:10] Have you ever found yourself having to pick competing over your family?

[00:34:59] Why do you think it's so important to set realistic goals for yourself?

[00:36:37] Do you recommend ladies in your age to compete?

[00:37:16] What are your goals in the sport? 

[00:48:47] What one piece of advice would you give to someone wanting to become a professional in the sport?

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Advice From The Queen of Macros Counting

If you are in the athletics world, odds are the word 'macro' is not new to you. It's actually not new to most people. What's unfamiliar and mysterious is the term "counting macros." Most people don't know how to go about tracking calories and the type of food they eat so as to achieve certain calories and macronutrients goals. While counting macro is fairly simple, it can be a challenging task, especially for beginners. But not after you listen to this episode because Beth Hall is here to unpack 'counting macros' for us.  

Beth Hall is a mom, a wife and a coach with Team Boss Bodies. Beth began competing in 2013 and won 1st place in her first-ever show. Through perseverance and dedication, she earned her pro card in 2016 at the Miami Nationals. As a result of her extraordinary enthusiasm for living a fit and healthy lifestyle, Beth delights in helping others do the same. She enjoy teaching her clients balance and helping them meet their goals while enjoying the process. Beth believes that you can achieve anything you want as long you work hard enough for it. Her goal is to ultimately make in the Olympia stage. 

In this episode, Beth talks to us about how to count macro, what's the best way to start, and where you should begin. She also shares tips and hacks on how to conquer the macro game. Finally, she shares some tools that you can use to track macros. 

Let's dive in. 

Takeaways 

• Where there's a will, there's a way 
• If you want it bad enough, you will get it - you just have to work hard for it
• This is a lifestyle
• Find your balance 
• Enjoy the process 
• If you don't enjoy your diet, you're not gonna do it
• Never give up
• Nothing worth having comes easy 

Important Questions

[00:06:24] How many years have you been competing? 

[00:07:28] When and where did you get your pro card?

[00:11:22] Why do you compete?

[00:27:03] What would you say is the best way to start macros?

[00:28:50] What are some tools that someone can use to learn macros?

[00:32:33] What are some cons to macros approach?

[00:48:50] What do you think holds people back from doing the prep? 

[00:54:44] How exactly are you prioritizing your nutrition timing?

[00:57:38] When did you know it was time to take a break? 

[00:59:36] What made you want to coach for Team Boss Bodies?

[01:00:46] How exactly do you introduce your clients into macros?

[01:02:30] What do you think is about you and your coaching methods that make girls want to stick with you?  

[01:04:17] What do you think has been the best part about working and being a part of Team Boss Bodies?

[01:06:19] What is your overall goal? 

[01:08:38] What piece of advice would you give to someone wanting to become a professional in the sport

Instagram: @bethhallfit 

Website: teambossbodies.com

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Champions Lose More Than They Win 

My true guess is that every girl's anticipation and ambition in this sport is to have as many highs. And if possible, have zero lows. Unfortunately, you're likely to encounter obstacles along the way and therefore that will not always be the case. You certainly will encounter low moments as well as lose sometimes. Having said that, this should not discourage you. You can utilize your failures and obstacles to fuel your highs and wins. Or better still turn them into success. So how do you do that? Let's find out with Adelle Rogers. 

Adelle Rogers is a wife and Health and Wellness coordinator for Banner Health. The IFBB Bikini Pro earned her pro card at USA Championships 2017 where she was also named the overall runner up. Her hard work and endurance reflect in her many victories, among them winning the Miss Colorado title. Adelle has been competing since 2016 and she continues to flourish in her career. To fulfill her paramount goal for the sport, she hopes to make it to the Olympia stage in 2020. 

In this episode, Adelle dives deep into her many lows in the sport and how those lows contributed to her highs. Additionally, she discusses about how she turned around her quitting thoughts into success. She likewise shares her techniques for staying fairly lean in her offseason and her many strategies for her continual improvement in the sport.

Let's hop in! 

Takeaways

• Nothing worth having comes easy
• If you want something bad enough, you must be willing to face the challenges and obstacles
• Keep improving because you can never be perfect
• Take judges' feedback with a grain of salt 
• The lows have a purpose; they teach you a lesson of being humble and appreciating the small wins that you get
• Everybody has their time; your time will come
• Know what you're comfortable with
• Manage your time properly
• Find what works for you and what you feel will help you in your lifestyle
• Do not let the loses define you 
• Find something that fuels your side of competing
• There's a purpose for the lows and a purpose for the highs

Important Questions 

[00:07:04] How many years have you been competing? 

[00:07:15] When and where did you get your pro card?

[00:10:10] What keeps you motivated? 

[00:11:44] Why do you compete?

[00:39:35] You mentioned that you felt like quitting. How often do you feel that way?

[00:46:42] How do you measure your progress and how do you keep yourself sane through it all?

[00:52:01] How are you able to still have your full-time job, go to school, and then at the same time, not have competing consume you?

[01:01:40] Do you keep cardio in your offseason? 

[01:06:18] When you're going into your off-seasons, what are your methods for putting on the muscle mass?

[01:11:20] What exactly do you do to help lean out your lower body?

[01:20:52] What are your goals moving forward in the sport?

[01:29:32] what piece of advice could give to someone wanting to become professional in the sport?

Instagram: @adelle_louann

Facebook: Adelle Rogers

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Overcoming Competition Rebound 

Getting comfortable in your own skin is something you should always embrace even as you progress towards your ideal weight. While this is the mindset we all should grasp, many women beat themselves up for not looking a certain way. This not only leaves them depressed but makes them feel futile instead of being positive and working towards their ideal weight. As long as you're in this sport, gaining or losing weight is something you will deal with at some point. It is therefore imperative to pay attention to your body so that you know how to navigate when such occasions call. To assist us with tips on the best way to get comfortable in our own skin is Shannon Perez.

Shannon Perez is an IFBB Bikini Pro and Administrative Assistant for an aerospace company. The Boss Bodies pro earned her pro card within one year of competing at the 2018 NPC USA Championships. Overall, Shannon has only been competing for two years and has continued to record constant progress. She is passionate about inspiring people to unapologetically be who they are and love themselves. Her definitive goal for the sport is to contend in the Olympia.

In this episode, we do a deep dive on the process of gaining and losing the weight in your offseason. Shannon also shares amazing tips on the best way to lose weight in your offseason and getting comfortable inside of your own skin through the entire process. We also chat in detail about her rebound and how she was able to overcome this process. Finally, she talks about her difficult upbringing and how she was able to prove people wrong and create a better life for herself. 

Let's get right into it!

Takeaways

• Wanting to be someone else is a waste of the person that you are
• Be authentically you
• Strive to be the best
• Learn to love yourself
• The scale mentally screws you, do away with it
• Your body needs to trust you again
• Without the struggles, there would never be triumphs
• Don't compare your life with other people's 
• Pay attention to anything going on in the national stage
• Don't rush to the national stage
• Stay humble
• Go into it with a game plan

Important Questions

[00:09:01] How many years have you been competing?

[00:09:24] When and where did you get your pro card? 

[00:11:36] What keeps you motivated?

[00:13:09] Why do you compete?

[00:30:10] Why did you have fear of gaining the weight back?

[00:32:39] In what ways do you think we can change our outlook about the whole weight thing?

[00:37:26] What do you feel contributed to the rebound you had?

[00:41:25] Do you feel like your fear of gaining the weight contributed to you gaining the weight?

[00:47:09] How were you able to change your perception of weight gain? 

[00:51:27] How long did it take for the weight to slowly start coming off?

[01:01:08] Why do you think it's so hard for people to find motivation in their own lives now that social media is around?

[01:07:16] Why did you join Team Boss Bodies?

[01:12:00] What are your goals for 2020? 

[01:15:40] What piece of advice would you give to someone wanting to become a professional in the sport?

Instagram: @shannonnperez

LetsGetChecked trylgc.com/bikini use code Bikin20 for 20% off your test!

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The Real Reason You Should Never Give Up

Sometimes in your preps, you work twice as hard to achieve an outstanding physique that will set you apart from the rest of the competitors. But even then, you step on stage only to be told by the judges that you need to put on muscle. This should neither discourage you nor should you take it personally. There a way around this challenge, and Alexandria will be telling us how.  

Alexandria Ross is an IFBB Bikini Pro and Lifestyle Coach and Online Program Director for Pro Physiques. Alexandria also works with Whitney Jones as a weight loss coach. The former marathon runner kicked off her Bikini competition career in 2013 and competed in her first-ever show in 2014 at the NPC. Through hard work, patience, and consistency Alexandria earned her pro card at 2018 NPC National Championships where she also scooped the Overall Bikini Champion title. Her grand Bikini goal of competing in the Olympia is about to come true in the 2019 Olympia where she will be participating. She intends to help people find balance in prep.

In this episode, Alexandria shares some tips on how to put on muscle, compete back to back and how to appear larger onstage. She also unravels her lengthy journey to earning her pro card. Finally, she shares with us how to maintain your physique for a long time. 

Let’s go!

Takeaways

What is for you will not pass you

It'll happen when it happens

Don't let not getting what you want affect how you feel about the sport

Have confidence and believe in yourself

Appreciate where you're at and have fun with it

Find the balance in prep

Stay true to yourself 

Find the silver lining in every show

Do not set a timeline

There's always something you can gain

Important Questions 

[00:08:59] How many years have you been competing?

[00:09:13] When and where did you get your pro card? 

[00:12:36] Why do you compete?

[00:18:29] How did you get into competing?

[00:20:59] Do you think making a timeline for yourself is beneficial in the sport?

[00:26:58] What made you keep going?

[00:34:31] What were the most effective measures you took that made a difference in your physique to become more competitive? 

[00:36:52] What were your other methods for putting on muscle? 

[00:39:56] How long do you recommend your offseason to be?

[00:48:11] How are you able to maintain your physique for so long?

[00:51:16] What were some of the setbacks you had competing so frequently?

[00:55:07] Could you share with us some of the strategies that help you get a little bigger on stage?

[01:00:98] What are your goals in the sport in general?

[01:05:09] Do you have any mentors in the sport? 

[01:12:48] What piece of advice would you give to someone wanting to become a professional in the sport?

Instagram: @alexandriaros_

@theprophysiques

Website: www.theprophysiques.com

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Perfecting Your Skills and Competing with Integrity

Fitness is not just about physical activity and regular exercise. There is more to it. When you think about personal fitness, you have to figure out your workout and exercises routines, health, and nutrition, meals plan...name it. While we all want to experience a smooth fitness journey, it can get quite bumpy if you're doing it wrong and don't have a proper plan in place. So how do you improve your fitness journey to promote your health and wellbeing? Let's find out with Casey Torres. 

Casey is an IFBB Bikini Pro, a Certified Personal Trainer, fitness and nutrition specialist, and founder of Team Casey. An outstanding detail about her is that she is a coach and a competitor. Since she begun competition in 2013, she has recorded a remarkable degree of consistency and has achieved a lot during that time. She is 3x Bikini Olympian and holds 4th position for 2017 Bikini Olympia and 2018 3rd position for the Arnold Classic Bikini International. In her six 6 years Bikini bodybuilding and competing experience, Casey has had numerous triumphs including 2 pro-wins. Casey prides in helping other girls achieve their Bikini goals.

On this episode, Casey share tips on how to improve your fitness journey. We also chat about how she shifted from having a coach to coaching herself and how she is able to coach and compete at the same time.

Let’s dive in!

Takeaways

• If it was easy, everyone would do it
• Functioning and working with integrity and honesty is important to your success
• Don't make changes based on emotion, think logically at all times
• Sometimes you might have to take a couple of steps back before you can take a step forward
• Look at things like opportunities rather than stressors
• Your passion should wake you up every day, if not before your alarm
• Being a professional is being able to accept placements and moving forward
• Know when to do something and when not to do something
• No matter what happens, you still have to show up
• The moment you feel like you want to give up you gotta keep pushing

Important Questions

[00:06:23] How many years have you been competing?

[00:07:27] What keeps you motivated?

[00:10:40] How did you get started on your fitness journey?

[00:15:25] What was it like switching from a coach to training yourself?

[00:16:56] What were some of the obstacles that you faced making the shift?

[00:17:45] What are some tips that you could share with girls who coach or want to coach themselves?

[00:18:19] What are some of your methods for coaching yourself?

[00:21:55] How do you nurture here mentality?

[00:22:47] How do you channel your stress?

[00:25:27] How are you able to coach and compete at the same time?

[00:32:26] How do you maintain consistency within your brand?

[00:35:42] What do you think sets professionals apart from amateurs?

[00:40:36] Have you ever experienced a plateau yourself? And if so, how do you break past your plateaus?

[00:48:03] What are your thoughts about the Olympia qualification system?

[00:53:41] What's one piece of advice that you could give to someone wanting to become a professional in the sport?

Casey Torres (Samsel)

Website: officialteamcasey.com

Instagram:@caseysamsel_bikini 

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Mental Health and The Cure To Disordered Thinking 

With mental health conditions on the rise today, mental health is a topic that cannot be ignored or overlooked. Mental health refers to psychological, emotional and behavioral wellbeing. The state of our mental health informs how we feel, think, and behave. It helps us to establish how we respond to stress, makes decisions and relates to others. 

Sometimes the demand that comes about being in this sport can be stressful. Therefore, being aware of the possible triggers of mental health problems is very necessary. If you're facing such mental health challenges, acknowledging the availability of avenues to help you overcome is also very important. To help us learn more about mental health is Carolyn Lee. 

Carolyn is an IFFB Bikini Pro and a Clinical Mental Health Counselor. She counsels children and adults who have experienced sexual abuse. Leaping the fruit of her hard work, the 26-year-old recently graduated with a Master's Degree in Clinical Mental Health Counseling. Her Bikini competition journey date back to 2015. Carolyn is a perfect example of "never give up." She participated in four successive competitions wherein she placed 2nd in all four before earning her IFBB pro card in NPC Nationals Miami in 2018. Carolyn delight in helping other girls achieve their Bikini dreams. 

In this episode, we will dive deep on mental health. Carolyn shares how human beings dissect thoughts, and how our way of thinking affects both our personal lives and our fitness journeys. We also discuss our mental health in season and offseason, eating disorders, and ways to overcome disordered thinking.

Let's dive in.

Takeaways 

• Anything worth having is a little bit painful
• Always find new ways to challenge yourself 
• Don't keep quiet, seek help from someone
• Keep going 
• If something's not working, and you're struggling, change the way they think about recovery
• Know yourself and what you have to offer
• Stop comparing your previous self with your current self 
• Have the right mindset 
• Don't be hard on yourself 
• Don't take the feedback that you hear from too many people
• Keep on doing what works and only change the necessary things

Important Question 

[00:13:09] How many years have you been competing?

[00:14:08] When and where did you get your pro card?

[00:19:12] What keeps you motivated in the sport?

[00:22:16] Why do you compete?

[00:28:37] What got you into mental health?

[00:34:32] Do you feel like the fact that you had such control over the way you ate before made you a stronger competitor? 

[00:39:40] What are some basic principles you've learned while obtaining your degree that may pertain to bodybuilding?

[00:43:43] What can we do to strengthen our mentality in our offseason?

[00:59:24] Why didn't you want to jump right into your pro debut after winning your pro card?

[01:00:35] Now that you've had all this time to reflect, what have you discovered about your journey?

[01:01:46] What are some things that you love about being a part of Boss Bodies?

[01:07:42] What's one piece of advice would you give to someone wanting to become a professional in the sport?

Follow Carolyn Lee

Instagram: @caro_the_cat

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6 Skillsets That Set Pros Apart From Amateurs

Let's switch gears a little bit. Previously all my beautiful guests have either specialized in IFBB Bikini or Figure. Today we focus on a different category - World Beauty Fitness and Fashion (WBFF). Stay tuned for more information about WBFF. 

Now, irrespective of the area you specialize in, your goal should be to become better and register growth overtime. This will not only set you apart to become a pro but will help you achieve your fullest potential. But truth be told, growth does not just happen. Possessing the right set of skills is rather crucial in helping you develop professionally in the sport and as a person. So which skills should you aim at developing? Let's find out with Lauren Johnican. 

Lauren is a WBFF Pro, US Air Force reservist, and commercial airline pilot. Lauren got her WBFF Pro Card in Sacramento, California and did her first pro show in Montreal, Canada. From the experience she has gained in the WBFF world over the years, she judges at a fitness competition at one of the military bases. Lauren was featured in STRONG Fitness Magazine's Women to Watch category. Her goal is to secure a top 10 spot in her next pro show. 

In this episode, Lauren shares insights on what WBFF is, how you can get started in WFBB, as well as how to turn pro in WBFF. Additionally, she shares with us six skillsets she believes sets pros apart from amateur competitors. Guys, trust me, this episode is epic. You don't want to miss anything out.

So stay hooked till the end. 

Takeaways 

• To see a man beaten not by a better opponent but by himself is a tragedy
• When you are focused and set on your goal and vision, nothing can stop you
• It's not all about getting it perfect the first time around, it's where you can progress
• Establish some good habits to remain consistent
• Capitalize on your daily energy levels
• Have control of your mind and the reactions that you may be feeling
• Ensure to find time for the people who will be in your life for the long haul
• Don't follow your coach blindly, educate yourself before following through
• Having an understanding makes you better aware of what you're going go through 
• Anytime you're feeling doubtful or feeling down, do a photoshoot

Important Questions

[00:05:49] How many years have you been competing?

[00:06:11] When and where did you get your pro card?

[00:09:08] Why do you compete?

[00:13:29] How did you get started in WBFF division?

[00:20:08] How do you turn pro in the WBFF?

[00:21:35] Are there specific shows that you have to qualify to get your pro card? 

[00:22:50] Are there politics in this organization? 

[00:23:17] Do you guys get paid as a professional in the WBFF?

[00:35:27] What are some skills that separate an amateur from a pro competitor?

[00:57:17] How do you navigate feelings of loneliness as a competitor?

[01:02:58] How was your transitioning life mentally when you came off stage?

[01:05:29] How long has it been since you've competed?

[01:10:27] Do you have any goals for when you return on stage?

[01:12:17] What's one piece of advice you'd give to someone wanting to become a professional in the sport? 

Follow Lauren

Instagram at @alexis_steelrose 

Lauren is a mindset coach for professional women with a fitness goal. Email Lauren for mindset help.

Email: steelrosea@gmail.com

Free Download!!!!!!!

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I hope you enjoy this episode! No text needed. listen and be inspired. Thank you for you love and support.

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Supplements At Their Finest with Maureen Blanquisco

Let's talk supplements. Results from CRN 2018 Survey on Dietary Supplements carried out by Ipsos Public Affairs indicates, "The use of dietary supplements among U.S. adults increased ten percent over the past decade." According to the survey, in 2017, 76% of the U.S adults are taking nutritional supplements. While the use of supplements is not new in this sport, this is an opportune time for us to have this conversation.

As you may know, dietary supplements are meant to deliver nutrients that may not be absorbed in sufficient quantities. Such supplements include minerals, vitamins, botanicals, fatty acids, amino acids to mention but a few. For our body to function optimally, each nutrient is required in a certain amount. Our duty is, therefore, to ensure our bodies are absorbing the required quantity of each of those nutrients. Having said that, in the event you decide to supplement your nutrients, it's important to identify effective and legit supplements in the markets. To helps us learn more about dietary supplements is Maureen Blanquisco. 

Maureen is a Filipino-born IFBB bikini pro based in Norway. The former kindergarten teacher quit her job to do fitness full time. Over the past three years, Maureen has competed in various platforms such as Oslo Grand Prix, European Championship Junior and more and she placed exemplary well in her respective categories. She won hands down at the Norway Open 2015 and Loaded Cup Germany 2016 where she took the 1st place and won overall. Maureen won her pro card in a strongly competitive 2016 Olympia Amateur San Marino. Her goal next goal is to compete in the Olympia. 

In this episode, Maureen shares little secrets about supplements and which ones are effective. We also discuss her methods for finding the right coach and her struggles going through four coaches in one year. Finally, she pumps you with lots of tips from our discussion about her nutrition and training on how to create the perfect bikini body. 

Let's dive right in. 

Takeaways 

• Whatever will be will be
• Don't stress about things that you can't control
• Everything is happening for a reason
• Find a coach who fit your needs and understands you
• Do it right 
• Learn to love yourself; you're going through this journey by yourself 
• Have a clear goal that you want to achieve 
• Follow your schedule 
• Do your part
• Not everybody will be nice to you
• Not everybody wants to see you win
• Ascertain what you want from the sport

Important Questions 

[00:03:06] How many years have you been competing? 

[00:06:21] Why do you compete? 

[00:15:07] How was that process like for you transitioning from a teacher into fitness full-time?

[00:16:50] What's the gym culture like in Norway? 

[00:23:06] What supplements do you use? 

[00:27:28] What do you personally think about the supplement industry?

[00:31:12] How exactly do you go about picking your coach? 

[00:48:46] How are you able to get a really good effective training session? 

[00:57:06] How are you able to accomplish a more conditioned physique? 

[01:01:25] What do you think were the major things that you had to change that morphed your physique and got you winning shows?

[01:02:10] What do you feel is the most important thing to focus on in bikini and why?

[01:04:35] What would you say were the biggest lessons you've learned in your journey?

[01:05:33] What are your future goals in the sport?

[01:10:48] What's a piece of advice could you give to someone wanting to become a professional in the sport?

Instagram: @maureenblanquisco.pro 

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Hi! I hope you enjoy this mini episode where I talk to you about where I think my anxiety began, how it effects my preps, and what I do to help myself conquer it.

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Life Before The Big Comeback

You may have heard this enough times but it's worth mentioning. Competing is a race. But you should stick to your own path, and run at your own pace. For this reason, goal setting is critical when deciding to engage in the sport. It's quite important to have an end result specific to what you want to eventually achieve. By setting clearly defined goals, you will never feel as if you're adrift. You will also never get a point where a need to compare yourself with others is necessitated. This simply means when you engage the right gear from the word go, you will have it easy irrespective of the outcome. So how do you define your path? Let's find out with Liz Yisrael. 

Liz Yisrael is a Logistics Manager at Target responsible for coordinating the transportation and delivery of goods. The former US Army officer is an IFBB Bikini Pro and earned her pro card at the 2016 NPC Pittsburgh Championship where she was announced the Overall Bikini Winner. As soon as she turned pro, she stepped on the highly competitive Olympia stage where she scooped 11th spot. Competing since 2012, Liz has over six years competing experience under her belt. As a competitor, her goal is to make a comeback on stage after having her baby and win another pro show. 

In this episode, Liz tells us a little bit about her pregnancy journey as a competitor. She also will tell us why you should not compare yourself to others. Finally, she shares tips on dealing with pressure and fatigue that comes with competing. 

Takeaways 

• Nothing worth having comes easily
• Be consistent 
• Do your best to be the best that you can
• Everyone has the potential to do well 
• Don't compare your journey to someone else's
• Take time off if need be
• Be honest with yourself
• Always sit back and evaluate your progress
• Do what you need to do to reach the level you want to reach
• Don't pressure yourself, competing will always be there

Important Questions 

[00:05:17] How many years have you been competing?

[00:08:59] How did you get started into fitness.

[00:11:12] How do you know if this sport is for you? 

[00:18:05] How do you deal with fatigue, especially being in the corporate world?

[00:19:49] What sacrifices do you feel that you've made in your fitness journey?

[00:23:23] How do we stop playing the comparison game? 

[00:28:22] How did you deal with this pressure?

[00:31:54] How did you feel when you actually became pregnant? 

[00:32:46] What did the doctor say about you working out while being pregnant? 

[00:39:04] Did you ever feel like you're missing out because you're pregnant?

[00:40:06] How do you have the mindset that you do have now?

[00:42:46] What are your plans for when you conceive? 

[00:48:15] Do you feel the sport affects your everyday lifestyle with your spouse, family, and friends?

[00:49:08] What goals do you have for the future?

[00:53:42] What piece of advice would you give to someone wanting to become a professional in the sport?

FOLLOW LIZ

Instagram is @liz.yisrael

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What The Combination Of Faith, Fitness, and Wellbeing Can Do For Your Life 

While you are in the bodybuilding world, you will definitely have your hills and valleys moments. In simple terms, you will not always have it easy. You will be faced with a lot of struggles along the way. As a matter of fact, most people have. But the problem is some people do not know how to respond to such struggles to eventually overcome them. T

The way you respond to those challenging times is what really defines you. When you are able to sail through a difficult moment, not only will you be nourished, you will also experience personal growth. That said, there are various ways that you can employ to successfully deal with a problem or a difficult situation. Among them, stretching further or discontinuing all the same. So when should you employ which method? Let engage Tayler Jordan and find out. 

Taylor Jordan is an IFBB Bikini Pro, in-person trainer, online coach, and a business owner. Tyler founded B3 Mentorship Program, a 21-day mentorship program that focuses on transforming from the inside out while integrating faith, fitness, and well-being. Her Bikini competition goes back to 2014 where she did three shows in the NPC and qualified to compete nationally. Tyler claimed her pro card at Junior Nationals in Chicago. This was followed by a series of competition, where she performed exemplary well until she decided to take a break. While she has not been active in the sport since 2017, she is still thriving in the fitness industry. She is currently working towards growing her B3 Mentorship Program to fulfill her dream.     

In this episode, Tyler will share with us some of her struggles and how she overcame them. She will also talk about how she discovered intuitive eating, and how everything she's endured during her competing season brought her to where she is today. 

Without further ado, let's get into it.

Takeaways 

• The muscle of faith does not grow in comfort
• If you want something, you have to work for it
• Change your mindset
• Focus on who we are on the inside
• Create some quality time 
• Learn how to choose foods based on what your body needs
• You are not living your life for other people
• Don't pressure yourself
• Keep waking up and doing your best every single day
• Understand what the sport is all about before engaging

Important Questions 

[00:07:28] How many years did you compete for?

[00:10:22] What keeps you motivated to stay in fitness?

[00:11:09] What was your why behind competing? 

[00:16:42] When did you know that you didn't want to compete anymore? 

[00:18:30] Did you ever experience any sort of health complications while you were competing, or as a result of competing?

[00:25:17] How did you change the trajectory of your life?

[00:29:32] For anyone contemplating not competing for a while, where would they start? 

[00:34:01] Who exactly is your targeted audience for your mentorship program?

[00:35:36] Can you explain what intuitive eating is?

[00:39:29] Would you say that intuitive eating is better than macros or following a meal plan? 

[00:41:05] Can you give us a brief summary of what we'd be experiencing in the mentorship program?

[00:44:43] When did you decide that you were going to hang up your heels?

[00:47:38] What are your goals moving forward?

[00:52:55] What's a piece of advice you would give to somebody wanting to become a professional in the sport?

Instagram: @taylerjordan

YouTube: Tayler Jordan

Email: taylor.jordan@gmail.com

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Coping Mechanisms While On Prep

In this mini episode, I will share different ways I cope with life while on prep. I hope you enjoy some of these bikini prep hacks that have truly helped me along my journey.

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Know Your Own Ability

Everyone is designed with their own ability, but the thing is, you must push yourself to recognize it - if you already haven't. It is only when you have identified your ability that you can fully realize what you are capable of. Without constantly trying and putting in the work, you will not be able to know what you are good at and how far you can stretch.

While fear and lack of confidence cannot be ignored when it comes to reaching your full potential, it is also important to address your weaknesses in order to achieve great value. That said, the main question then becomes, how exactly do you identify your own ability? To help us answer this question is none other than Phoebe Hagan. 

Phoebe Hagan is an IFBB bikini pro, online fitness coach and posing coach. She earned her pro card in 2018 at the Amateur Olympia in Spain where she placed top in her class and won overall. The UK-based athlete is passionate about bodybuilding and has competed in over 20 shows in the past four years. For the love of the sport and her passion to help people seeking guidance and knowledge about living a balanced lifestyle, Phoebe created an online business where she helps them meet their balanced lifestyle goal. Phoebe is famously known for #knowyourownabiliy, a phrase she coined to remind others what they are truly capable of. Her goal for the sport is to compete in the Olympia by the end of 2019.  

In this episode, Phoebe talks about why knowing your own ability is important as well as why you should believe in yourself. She additionally talks about why she dropped out of university to chase her bodybuilding goal and live the life she is living now. Finally, she talks about changing her diet and why you should try different methods.

Let's go!

Takeaways

• Know your own ability
• Believe in yourself
• I think with each show that you do, remember that it is always different
• Don't be afraid to eat
• Don't be afraid to train heavy
• While competing, you must be willing to do different methods
• Just keep doing what you're doing
• There's always someone better than you
• Be open to trying a different diet
• Keep fighting and keep going
• Always remind yourself that there's one person working harder than you to keep working hard

Important Questions

[00:06:12] How many years have you been competing?

[00:06:39] When and where did you get your pro card?

[00:10:25] Why do you compete?

[00:17:10] How did you get started on your fitness journey?

[00:23:41] How did you know deep into your core that this sport was the life for you? 

[00:28:23] Once you quit uni, what was the first step that you took to make bodybuilding coaching a business for you?

[00:30:54] What made you start working with Adam?

[00:36:07] When you started working with Adam, what was one thing that immediately changed?

[00:46:35] What changed when you switched to the ketogenic diet?

[00:51:23] How exactly do you go through the process of loving every single package you bring to the stage?

[00:54:07] Do you see yourself doing this for a very long time?

[00:55:54] What are your goals in the pro circuit?

[00:58:06] Could you let us in on some of the things that have been tough for you competing?

[01:00:49] How often do you have the feeling of doubt?

[01:10:54] What piece of advice would you give to someone wanting to become a professional in this sport?

Instagram: @phoebehagan_

YouTube: Phoebe Hagan

Website: www.phoebehagan.com

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Email us @ teambossbodies@gmail.com for retreat Information

The Destruction of Losing Self Control

While giving a commencement speech at Harvard University, Oprah Winfrey said, "It doesn’t matter how far you might rise, at some point you’re bound to stumble." Each one of us gets knocked down by life at some point - even when you have well laid out plans. Sometimes we push our limits higher and higher but still, life does not always happen as planned. 

When such situations occur, we can easily get caught up in the outside world and just let our dreams slowly slip away. When that happens, it takes a lot of strength to jump back on the horse. You might easily doubt and give up or just feel whatever you are working hard for is not worthwhile. While feeling hurt and doubting at such a moment is normal, it should not stop you. As they say, it's okay to fall, but it's not okay to stay down. You should wipe off the dust and soldier on. And yes, you can do it because the strength and energy you need is right within you. So how do you get back up again after experiencing after hitting a rock bottom? Let's find out with Beatrice Sanford. 

Famously known as Bea, Beatrice Sanford is an IFBB Bikini Pro, posing coach and a certified personal trainer who's been into fitness field since 2014. Bea is recognized by her outstanding performance in 2015 where she earned her DFAC pro card in her first-ever bikini competition. She has since competed successfully in numerous competition, including scooping the World Champion Overall Bikini title and becoming nationally qualified at her first NPC show. Bea has competed in some of the big stages such as NPC and Arnold. Her goal is to compete in the Olympia. Bea delights in helping other competitors maintain and achieve a healthy lifestyle. 

In this episode, Bea talks about her struggles with competing while taking care of her sick mother. She also talks about how she went from being completely in control to out of control, and just slowly watched her dreams fade away. Finally, she shares how she found the strength to find herself again and pull herself together.

Let's go!

Takeaways

• An award awaits you when you work hard
• Stay focused
• Take a pause and evaluate your progress
• Everyone needs a bit of self-control in life
• Making healthy choices at a young age helps that for years to come
• Believe in yourself
• You have to put in the work
• There's a mentor inside of everyone
• Push yourself
• Have defined goals
• Don't allow your fluffy season discourage you in any way
• You're beautiful at any stage
• Be mindful of staying healthy overall

Important Questions 

[00:08:47] How many years have you been competing?

[00:08:55] When and where did you get your pro card?

[00:10:49] Why do you compete?

[00:23:43] What were you going through mentally last year? 

[00:29:35] How exactly did you change your mindset?

[00:32:38] What do you mean by losing self-control?

[00:34:13] Can you give us a tip on how to change our mindset, and why is it so important to have self-control in your life when it comes to health and fitness? 

[00:39:03] What should an athlete do when in prep and dealing with tough situations? 

[00:41:52] How is dating like for you while you're in prep? 

[00:45:27] When did you start coaching for Boss Bodies?

[00:50:03] Before you started coaching, what made you want to switch to Team Boss Bodies?

[01:02:23] What was your reasoning behind stepping away from the stage?

[01:05:39] What is your end goal?

[01:07:07] Do you have any mentors in the sport?

[01:12:04] What piece of advice would you give to someone wanting to become a professional in the sport?

Instagram: @bea_fitcoach

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Today in this solo episode, I will be talking about 5 ways you can improve your fitness journey. Try one of these things today!

1. Being more tedious with our food intake

2. Digestion

3. Recovery methods

4. listening to your coach, sticking to the plan

5. Talk to your fitness friends or someone who is doing a show

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Email: teambossbodies@gmail.com For retreat inquiries

  The Success Principles with Casey Marshall

Personal growth and development is simply making improvements tailored to various aspects of your life. While there are numerous reasons for self-development, the significant one is that self-growth can progress and change your life for the better. Personal development is not a one-off event. It is a lifelong process that one has to constantly keep at.

For the transformation process to pay off, the fundamental principle is to certainly identify areas in your life that require transformation and stretch yourself. Personal growth demands a lot of time and effort, but the result is rather satisfying if you are determined to change your life for the better. 

This sport is not different. The process is quite the same. So how do you achieve personal growth while staying determined through the process? Let's find out with Casey Marshall. 

Casey is an IFBB professional athlete. She is the CEO and Founder of Team Boss Bodies, a successful company that she built from scratch. The seasoned pro level competition coach has been in the bodybuilding field for the past eight years. She began her competition journey in 2011, and she has since competed in over 45 bikini competitions, winning 7 overall titles. Since the inception of Team Boss Bodies in 2017, Casey has helped a myriad of women earn their IFBB professional status, win regional shows, as well as compete at the national level. She is living her dream of helping girls achieve their ultimate physique while maintaining health and happiness.

In this episode, Casey speaks about self-growth and development in both your professional and healthy life. She also talks about how her love for the athletes has brought her to where she is today. Casey also shares details about an upcoming Boss Bodies 2019 Fit Retreat that you can't dare miss. Without further ado, let's get into it. 

Takeaways

• When you don't do well, reassess, fix things, but don't give up
• Enjoy the process
• You have to know your why 
• Be personable with your clients
• You have to have the endurance and the mental strength to keep going
• Always take care of yourself; we only got one body
• Walk the walk 
• The strongest athletes are the ones that have the best mentality
• Anything that you want in your life is absolutely achievable
• There's never going to be a time when all the stars align
• Be persistent and to shut out all the noise 
• Give it 100%
• Don't let competing manipulate how you feel about yourself
• Learn to love yourself and love the process

Important Questions 

[00:06:40] Where did you get your pro card?

[00:09:12] How did you get into competing and how did you start coaching?

[00:10:01] Tell us a little bit about your company, what is your mission statement?

[00:10:41] How exactly did the Boss Bodies start?

[00:11:32] How were you able to come out of your comfort zone, and believe in yourself to build a business?

[00:13:23] For someone just starting, how exactly would they go about scaling their business?

[00:20:52] Do you really feel that it is possible for girls to turn pro all naturally?

[00:22:44] How do you go about hiring for Boss Bodies?

[00:23:51] What would you say is the hardest thing about running a business?

[00:25:50] Do you think someone needs to be a professional themselves in order to do what you're doing?

[00:30:11] What is your secret to staying lean all year, and do you ever feel pressure staying lean?

[00:33:00] What do you think makes a really strong athlete?

[00:33:53] What are the differences that you see between professional athletes and amateurs?

[00:34:58] What do you do for clients that aren't doing so well?

[00:42:52] What's your vision for Boss Bodies? 

[00:44:07] Could you tell me the purpose of the upcoming retreat?

[00:47:32] What would you say was the biggest lesson you have learned as an athlete, or as a business owner, or just in life in general?

Casey's Instagram: @caseymfit 

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In this solo episode I will shed some insight on my beliefs about motivation, what I believe motivation is, where it comes from and some tips on how you yourself can stay motivated. I really hope that you enjoy this mini episode.

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From Bikini Pro to Figure Pro with Ashley Wiens

Competing should be a choice not a coerce — by yourself or anybody else. And you have to make the right choice. "How I do that?" You ask. You do that by asking yourself the right questions, such as: Why should I compete? Do I have what it takes to compete in bodybuilding? What is my goal? In which category should I compete? 

When you catch a glimpse of the alluring pictures of bodybuilders, there's no doubt: bodybuilding is a sport that you want to dip your toes into. But unfortunately, it's not as easy and glamorous as the pictures suggest. A lot of work goes into making the figures you see in those photos as glorious as they look. The good thing is, when you make the choice to compete — not just doing it for the sake of it — you will be committed to your "why" and it's unlikely you will be swept out to sea when the process gets tough. Ashley Wiens is here to share with us why it's important to make it a choice and not any other thing. 

Ashley Wiens is an IFBB Bikini and Figure Pro, Online Fitness and Nutrition coach. The NASM Certified Personal Trainer holds a Bachelor of Science degree in Food and Nutritional Sciences with a concentration in Dietetics and has over five years of experience in the field. 

Ashley began competing in 2014 in the Bikini division where she quickly worked her way up to earning her IFBB Pro card at the North Americans. She has since switched to figure division. Ashley made her IFBB Figure debut in 2018, earning her IFBB Figure Pro card.  Ashley is very passionate about health and fitness and her goal is to inspire others to live a fit and healthy lifestyle. 

In this episode, you will learn so many great things from Ashley including how she's been able to develop her patience, and how you can have patience too. You will also learn choices and making the right choices in your fitness journey. This episode is full of uplifting stories and perspectives that will change the way you think about competing. 

You don't want to skip a single line.

Takeaways

• Respect yourself and others in this industry
• Be disciplined and consistent
• Appreciate the journey that it took you to get there
• Take every single failure as an opportunity to improve and get better
• Be patient; it takes time
• Carry yourself in a respectful manner, and you will be respected back
• Put in the work, stay dedicated and trust that it will happen at the right time
• Trust your instincts
• Competing is a choice
• Choose to do it in a way that you enjoy doing it

Important Questions

[00:06:45] How many years have you been competing? 

[00:07:04] When and where did you get your pro card? 

[00:13:13] What is your why behind competing you think?

[00:23:02] What made you want to switch from bikini to figure? 

[00:40:07] When you left bikini, what would you say were the major changes that you had to make? 

[00:42:23] What would you say is the toughest challenge you have faced making the switch?

[00:47:33] How did you turn pro in figure? 

[00:52:39] Can you kindly walk us through your training splits? 

[00:53:42] How much cardio would you say that you're doing now that you're in figure? 

[00:55:44] What's the best way to put on muscle? 

[01:01:36] How do you structure your meals for the day?

[01:05:37] Do you feel like there is more money in figure than in bikini?

[01:07:32] If you knew all the things you knew about figure, would you still have made the switch? 

[01:10:46] What piece of advice would with someone wanting to become a professional in the sport?

Instagram:@fitfabash

Website: www.ashleywiensfitness.com

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Evolve

Welcome back to another mind-blowing but life-changing episode. 

To succeed, you must consider setting relevant and attainable goals. That's not all. You must commit to those goals to bring them to fruition. That said, distractions, life's challenges, and non-committal attitude can handicap your progress or lead you to fall off the track all the same. It's therefore important to develop a positive mindset and habits necessary to carry you through the journey. Now, to the big question. How do you improve your mindset and develop those positive habits? Let's find out with Emily Hayden. 

Emily is an IFBB Bikini Pro, nutritionist, fitness and personal trainer, and a fitness model. She began her competition career in 2013 at the Adela Garcia Classic Since where she placed third. Ever since, Emily has worked her way up the competing ladder, while successfully competing in numerous national shows. She holds 4x 1st place and 2x Overall Bikini titles. The accomplished YouTube influencer hosts a podcast, "Evolve With Emily" in pursuits of living a healthy, active lifestyle and helping others evolve into living their best life. 

In this episode, Emily shares tips on how to create daily excellence list in your life, and how to use these tips to accomplish your daily goals. She additionally shares with you how she breaks her goals into tangible steps in order to be successful. She further shares a whirlwind of experiences she's been through in the last three to four years. Finally, you will also get a taste of how she conquers being a lifestyle and fitness YouTuber, social media influencer, online coach, entrepreneur and IFBB bikini professional.

Stay tuned!

Takeaways 

With the right mindset, you can get through anything

If you have a strong vision, you've got to go for it

You just have to believe in yourself and do it

Even if it doesn't happen now, it will happen at the right time

You don't have to be perfect

Enjoy the journey and the process

Show up the best that you can every day

Allow yourself time to rest so you can be productive

Set clear goals

Break things down into actionable items

Quitting is not an option

You can and will achieve anything that you set your mind to

When you really truly learn to embrace the journey, embrace wherever you're at, that's when you have freedom

Embrace wherever you're at in the journey; you never know where the next step will lead you

Focus on just making this a part of your life