Prep Life

By Glam Girl Bikini

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Prep Life of Bikini Athletes

Episode Date
Sodium, potassium, and water peak week protocols part 2
31:11

Have you wondered why your contest prep coach has you keeping sodium in during peak week; or worse why they have you cut it out? Are you curious about water manipulation and show day; along with potassium pills and other harsh diuretics that are used in the body building world? If so, then this is the episode to listen to as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger cover all topics sodium, potassium and water during peak week. For your unicorn prep apply for the team here: https://www.glamgirlbikini.com/get-started/ Find us on Instagram @preplifepodcast 

Aug 09, 2022
Linear progressive load, front loading, and back loading peak week methods
27:14

Have you ever wondered what the best peaking method is for your body? Are you curious about the differences between the various methods out there? If so, you will want to listen in as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger explain the definitions of the linear progressive load, the front load, the back load and the rapid back load peaking strategies. If you are interested in your very own unicorn prep apply here: https://www.glamgirlbikini.com/get-started/ You can find us on Instagram @preplifepodcast

Aug 02, 2022
Masters Nationals Recap
36:32

Are you looking to go pro as a Masters Bikini or Wellness Competitor? If so, then this is the episode to listen to as @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro go over the latest trends they witnessed at Masters Nationals. Get the latest tips on hair, judges feedback, show day and so much more! You can find us on Instagram @preplifepodcast and you can apply for the team here: https://www.glamgirlbikini.com/get-started/ 

Jul 26, 2022
Pros and Cons of Coffee for Weight Loss
32:11

If you are a Prep Lifer then the odds are high that you drink coffee on the regular to get through the day. If so, you need to tune in as we go over the good, the bad and the ugly on drinking coffee for weight loss. @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro point out why drinking coffee can help with your prep goals and how it can hinder them. You can find us on Instagram @preplifepodcast and you can apply for the team here: https://www.glamgirlbikini.com/get-started/ 

Jul 19, 2022
Body Building Mindset of Sid of at Beastified SNP
45:01

In this episode Sid Balakrishnan of @BeastifiedSNP gives tons of nuggets regarding personal growth, success and the mindset of a champion! @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro interview this amazing entrepreneur, classic men's body builder, husband and father about how he overcame his combat injuries during his time on a deployment in Afghanistan serving in the United States Navy primarily in the Marine Corps unit as a Corpsman. He currently runs Beastified Sports Nutrtion and Performance with his business partner Andy located at 14363 Metcalf Ave. Overland Park, KS 66223. This is the location of the posing seminar that will be held on Saturday July 16th at 1:00 pm CST. This is open to the public and will be bikini posing only. You can attend virtually by watching the IG live on @glamgirlbikini If you want to find out more about the supplements, their app, 360 posing room or Fit3D Scanner they offer you can go to their website www.beastifiedsnp.com If you would like to apply for the Glam Girl Bikini team click the link: https://www.glamgirlbikini.com/get-started/ 

Jul 12, 2022
NPC Universe Recap 2022
30:44

Are you interested in how you can interpret feedback after a National show? Do you wonder how Nationals differ from Regionals? If so there are lots of tips on how to move forward with feedback from judges in this episode. Along with that @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro go over how a National show is run and how to make your experience the most comfortable and successful. You can find us on Instagram @preplifepodcast and you can apply for the team here: https://www.glamgirlbikini.com/get-started/ 

Jul 05, 2022
What it takes to win an overall with Brittany Gabel
40:18

Do you want to know what it takes to win the overall in bikini? Do you struggle post show and not know how to cope? If so then this is the episode for you! Get inspired by @glamgirlbikini coach and athlete @brittanygabelfitness as she shares her journey to her two overall bikini titles this year. Her coach @amyehinger interviews her and during the interview she shares her prep struggles and ways she has overcome them. For anyone that has dealt with the post show blues and rebound this an episode you don't want to miss!! You can apply for Brittany's coaching here: https://www.glamgirlbikini.com/get-started/ Purchase her 1:1 posing here: https://www.glamgirlbikini.com/product/1-on-1-30-minute-posing-prep-2/ Follow the team YouTube channel here and subscribe: https://www.youtube.com/c/GlamGirlBikini You can find us on Instagram @preplifepodcast

Jun 28, 2022
Training fasted, maintaining glutes, bikini abs, and re-composition
31:53

Last week we had part one of our Q and A and this is part 2. Be sure to listen in as @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro dive into these questions:

  • If you’ve taken a break from training and diet which should you do first cut, bulk or re-composition?
  • Should bikini competitors train abs?
  • How do you maintain the size of your glutes during a lean out phase?
  • Is there a difference in muscle growth if a person is drinking their protein vs eating it?
  • Is it possible to gain muscle in a calorie deficit 
  • Is it ok to weight train fasted?

You can apply for the team here: https://www.glamgirlbikini.com/get-started/

Find us on Instagram @preplifepodcast

Jun 21, 2022
Junk Volume, Bikini Body Fat %, and Set Point
32:28

Have you ever wondered how to avoid doing "junk volume" so you are getting the maximum hypertrophy results? Are you curious what body fat percentage a bikini competitor needs to be to step on stage? Have you wondered why your body hits a "set point" in terms of weight? Are you interested in hearing what types of cardio can be the most effective for creating that coveted bikini shape? If so then you will want to listen in on this Q and A with @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro This episode is a deep dive into these topics as they relate to the Prep Life. You can find us on Instagram @preplifepodcast You can apply for coaching by clicking the link: https://www.glamgirlbikini.com/get-started/ 

Jun 14, 2022
Cryotherapy Leads to Less Gains
30:21

What's all the hype about with cryotherapy? Does it help or hinder muscle hypertrophy? What are some of the benefits or cryo? If you want to know the answers to these questions and much more then be sure to tune in as @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro explain the latest studies done on this topic. Follow us on IG @preplifepodcast Join the team here: https://www.glamgirlbikini.com/get-started/ 

Jun 07, 2022
Amateur vs ”Turning Pro” (Part 2)
41:40

In part 2 of this discussion @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro specifically relate the characteristics of a Pro to those of a bikini competitor living the Prep Life. The talk is based on Steven Pressfield's book "Turning Pro" Tap Your Inner Power and Create Your Life's Work. You can find us on Instagram @preplifepodcast and apply for the team here:  https://www.glamgirlbikini.com/get-started/ 

May 24, 2022
Amateur vs ”Turning Pro” (Part 1)
33:35

If you are sick of being an amateur and want to go pro then you need to read the book Turning Pro Tap Your Inner Power to Create Your Life's Work by Steven Pressfield. This book is a gold mine for Prep Lifers! In this episode @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro dive into the qualities of amateurs and pros and describe how someone can live in a shadow career their whole life without going pro. This is part one of the series so stay tuned for part two! Apply for the team here: https://www.glamgirlbikini.com/get-started/ Find us on IG @preplifepodcast

May 17, 2022
PEDS and Cholesterol
31:57
PEDS are a reality of the sport of bodybuilding and they can have a very negative impact on your "good" HDL cholesterol as well as increase your "bad" LDL cholesterol. Here are some ways that @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger share to help increase your HDLs and decrease your LDLs: 1. Limit unhealthy fats 2. Get your omega-3s 3. Eat more fiber 4. Cut back on added sugars. 5. Limit alcohol 6. Quit smoking 7. Exercise on most days 8. Develop healthy sleep habits 9. Drink more water

You can find us on IG @preplifepodcast You can apply for the team here: https://www.glamgirlbikini.com/get-started/ 

May 10, 2022
Advanced Hormonal Health
29:53

You have probably heard of menopause but have you heard about the transition period before that? This phase of life can start as early as your 30's and 40's and it is called perimenopause? The time frame can be anywhere from 2-12 years before menopause and is an absolute hormonal rollercoaster combined with irritability, fatigue, hot flashes, weight gain, anxiety, insomnia and more! Tune in as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger talk lifestyle and supplementation to help make the transition easier. If you are a female regardless of your current age this is an important episode to listen to in order to ensure that you have control over how the years leading up to menopause can go for you!! To apply for the team click here: https://www.glamgirlbikini.com/get-started/ You can find us on Instagram @preplifepodcast

May 03, 2022
The Cost of Competing
35:34

Are you new to the sport and wondering what competing in a bikini competition would really cost? Are you a veteran of the sport and considering Nationals but you are wanting to know more about what kind of financial investment that might be? If so, you are in the right place, so be sure to listen in as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger talk all things financial while living the Prep Life. You can apply for the Summer Slim Down Challenge here: https://www.glamgirlbikini.com/summer-slim-down-challenge/ You can apply for the team here: https://www.glamgirlbikini.com/get-started/ You can find us on Instagram @preplifepodcast

Apr 26, 2022
The Secret to Losing Belly Fat
31:16

Want to know how to lose belly fat with 6 simple steps? Have you ever wondered what the difference between visceral fat and subcutaneous fat is? If so, listen in as @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro dive into this topic and more. 

Sign up for the Summer Slim Down Challenge here: Summer Slim Down Challenge - GlamGirl Bikini Apply for the team here: Get Started - GlamGirl Bikini

Follow us on Instagram @preplifepodcast

Apr 19, 2022
Testosterone in Women
26:41

Enter the Summer Slim Down here: https://www.glamgirlbikini.com/summer-slim-down-challenge/ 

Do you feel tired often? Do you have difficulty concentrating or brain fog? Is your libido dwindling or absent? Do you experience mood swings? Are you lips thinning? Is your hair dry or thin? Do you struggle losing weight? Do you have a hard time building muscle? Are you having joint pain? Do you struggle with depression? If so these may be signs of low testosterone. On the flip side, high levels of testosterone can cause…

  • Hair loss
  • Acne
  • Oily skin
  • Increased body and facial hair
  • Feelings of aggression

If this is you then you will want to listen in as @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro talk all things testosterone. Be sure to follow us on IG @preplifepodcast

Apply for the team here:

https://www.glamgirlbikini.com/get-started/ 

Apr 12, 2022
How to Eat and Exercise with Your Cycle
31:20

Have you noticed there are times during your cycle that you are more hungry and less motivated to workout? If so we are here to help you with period syncing workouts and nutrition. During this episode we go over the unique phases of the female cycle:

  • Days 1-14 Follicular phase
  • Ovulation
  • Days 15-28 Luteal phase

Additionally @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro talk about client programming in relation to these cycles via nutritional and workout strategies. You can find us on Instagram @preplifepodcast and you can apply for the team here: https://www.glamgirlbikini.com/get-started/

Posing seminar April 9th, 2022 at 2:00 pm CST- 3:00 pm CST Located at Angel Competition Bikinis at 15555 W 87th St Pkwy, Lenexa, KS 66219

Apr 05, 2022
Say No To Sugar Sabatoge
34:36
Sugar cravings are REAL during prep! Am I right?!? Be sure to tune in as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger talk all things sugar sabotage and how to prevent it. Here's a 4 step plan to help you get back on track and stay on track: Step No. 1: Prevent cravings.

Sugar intake is a lot easier to moderate when you don’t have the urge to consume it in the first place. When we focus on what to do, it tends to nudge out the things we’re trying to limit without leaving us feeling deprived. Here’s how:

  • Hydrate with water. It’s easy to mistake thirst for a sugar craving. 
  • Balance your blood sugar Plan your meals around protein from quality meat, fish, or eggs, fibrous vegetables, and fat for flavor. 
  • Prioritize sleep. Stop the late-night TV and social media scrolling and simply go to bed.
  • Replete nutrients. Deficiencies in certain vitamins and minerals can cause cravings. 
Step No. 2: Evaluate your current intake, then stop it or swap it.

To do a reset successfully, having a structured and straightforward plan can be incredibly helpful. Aim to plan ahead to remove top sugar culprits from your kitchen and to have specific alternatives and added-sugar-free recipes on-hand.

Step No. 3: If it’s a sugar source you aren’t ready to eliminate, reduce the serving size or frequency.

If you’re not ready to fully give up added sugar or do a reset, taking steps to reduce the amount you consume overall is still a solid step in the right direction.

Step No. 4: Drop the guilt and mindfully choose your indulgences.

Most of our sugar intake is mindless. But if there’s a certain item that has added sugar and has genuine meaning or nostalgia to you, plan for it.

You can find us on Instagram @preplifepodcast and apply for the team here: https://www.glamgirlbikini.com/get-started/ 

Mar 29, 2022
9 Ways Stress is Ruining Your Prep
30:43

Stress is part of life but there are times when it can effect us more than others. In this episode @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger talk about the 9 ways stress could be ruining your prep and how to stop it.

9 ways stress could be ruining your prep:

  1. Decreased Brain Function
  2. Memory Loss
  3. Inflammation
  4. Weakened Immune System
  5. Constipation or Diarrhea
  6. Weight Gain
  7. Terrible Nights Sleep
  8. Physical Pain
  9. Acne and Breakouts

Strategies to Reduce Stress:

  • Prioritize and delegate tasks/responsibilities
  • Consume a nutrient dense diet
  • Improve your sleeping habits
  • Daily reflections/journal of positives in your life
  • Limit stimulants
  • Exercise
  • Deep breathing practices

You can apply for the team here: https://www.glamgirlbikini.com/get-started/

You can find us on IG here: @preplifepodcast

You can order Core-21 here:

Core-21 https://1stphorm.com/products/core-21/?a_aid=glamgirlbikini&a_aid=glamgirlbikini&a_bid=4b7ce806&chan=AE
Mar 23, 2022
Water For Weight Loss
33:01

Can water help with weight loss? Tune in to find out as @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro "dive" into this topic. Additional items included in this episode are:

  • Functions of water in the body.
  • How much water you need daily?
  • Does caffeine dehydrate you?
  • Signs of dehydration and when to monitor it?

You can find us on Instagram @preplifepodcast and you can apply for the team here: https://www.glamgirlbikini.com/get-started/ 

Mar 15, 2022
Arnold Recap and ”The Power of When”
33:51

Did you catch the Arnold International IFBB Pro Bikini competition? If not and you are curious about the results, then be sure to listen in as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger recap the event. Also included in this episode is a brief summary of how the book "The Power of When" by Michael Breus can help you reach your goals while living the Prep Life. Various Chronotypes are discussed; along with how our circadian rhythms can effect our productivity and success. If you want your sleep schedule to improve and you are looking to maximize your performance as a bikini athlete, then you will want to listen in on this episode for better sleeping tips! You can find us on Instagram @preplifepodcast and you can apply for the team here:  https://www.glamgirlbikini.com/get-started/ 

Mar 08, 2022
Can You Gain Weight From Eating Too Little?
32:44

Can you gain weight from eating too little? @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger address this topic and uncover the truth. Here are some of the ideas that are addressed:

  • The calorie counts of the foods you've logged might be higher than expected.
  • Food labels can be inaccurate and errors can be caused in your own measurements.
  • Your energy needs might be lower than calculated.
  • You're expending less energy through movement than your tracker or fitness machine suggests.
  • You have less lean mass than you think or it may be as energy consuming as you think.
  • You're absorbing more energy in digestion than you realize.

You can find us on Instagram @preplifepodcast

You can apply for the team here: https://www.glamgirlbikini.com/get-started/ 

Mar 01, 2022
Smarter Faster Better Part 2
35:51
It's part two of our "Smart Faster Better" book talk by Charles Duhig in relation to the Prep Life! Listen in as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger dive into takeaways 13-24: 13. Cognitive tunneling occurs when you are focused on the immediate task at hand or something directly in front of you & miss the big picture!   14. Reactive thinking is responsible for how we build habits (mostly bad).   15. Reactive thinking is how we build habits, and it’s why to-do lists & calendar alerts are so helpful: Rather than needing to decide what to do next, we can take advantage of our reactive instincts & automatically proceed. Reactive thinking, in a sense, outsources the choices & control that creates motivation.   16. Take time everyday to visualize the day ahead & what you plan to get done.   17. Set stretch & SMART goals, and while forecasting is never certain, it’s not an exact science & is often imprecise.   18. In making these forecasts you need to acknowledge what you don’t know everything & start being comfortable with uncertainty.   19. Living in a fast paced world, where everything seems to be accelerated, the need to innovate has become more significant than ever!   20. Innovation becomes more likely when old ideas are mixed in new ways!   21. Many of our most important decisions are, in fact, attempts to forecast the future.   22. Good decision-making is contingent on the basic ability to envision what happens next.   23. Accurate forecasting of the future requires exposing ourselves to as many successes & disappointments as possible!   24. How do we learn to make better decisions? In part, by training ourselves to think probabilistically! You can find us on Instagram @preplifepodcast and you can apply for the team here: https://www.glamgirlbikini.com/get-started/ 
Feb 22, 2022
Smarter Faster Better Part 1
32:44
Want to work smarter, faster and better? If so listen in as @glamgirlbikini coaches @chrisnicole_ifbb and @amyehinger relate Prep Life to the book Smarter Faster Better by Charles Duhigg Part 1 takeaways: 1. You can’t rely on someone else to tell you what to do or to motivate you.   2. When people believe they are in control, they tend to work harder & push themselves more.   3. One way to prove to ourselves that we are in control is by making decisions.   4. Motivation is a skill that can be developed & cultivated.   5. In order to motivate yourself, you need to feel as if you are in control of your own life & your own actions.   6. If you can link something hard to a choice you care about, it makes the task easier.   7. Make a chore into a meaningful decision & self-motivation will emerge.   8. It doesn’t matter who is on the team, what matters is how the team works together.   9. It’s important that team members feel safe to express their opinions & that everyone understands their own individual role.   10. If you give people an opportunity to feel a sense of control and let them practice making choices, they can learn to exert willpower. Once people know how to make self-directed choices into a habit, motivation becomes more automatic.   11. Automation can be a hinderance to our ability to focus.   12. Self-motivation is a choice we make because it is part of something bigger and more emotionally rewarding than the immediate task that needs doing You can find us on Instagram @preplifepodcast Apply for the team here: https://www.glamgirlbikini.com/get-started/ 
Feb 15, 2022
Tips For Preventing Stage Fright
34:32

Do you experience stage fright before a competition? If so this is the episode to listen to on how to prevent stage fright! @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro go over the top ten tips on how: Purchase your copy of the Posing Handbook that these and many more tips come from. Order here: https://www.glamgirlbikini.com/product/glam-girl-bikini-posing-handbook/ 

  • VISUALIZE YOUR SUCCESS Focus by closing your eyes, take a deep breaths and visualizing the audience cheering and the judges loving your look. Never focus on what could go wrong. Visualize your success.
  • BE PREPARED Practice, practice, practice. Nothing leads to stage fright more than the fear of forgetting transitions, poses or being unsure of your skills. If you are prepared then you have no reason to be fearful.
  • STRETCH The body clenches and tightens when you are nervous. Take fifteen minutes before you get into your heels to stretch and move your body. This will help you relax emotionally and will help with your mobility in your poses. Utilize the stretches you learned from this book!
  • DON’T FIGHT IT Even with the best advice and pre-show rituals you will still experience nerves. Don’t fight it. Just breathe, accept it, and you will relax even more. If you fight your anxiety, chances are that it will get worse. Try to change the script in your head by repeating over and, “I’m excited! I’m excited! I’m excited!” over and over again instead of saying, “I’m so nervous!”
  • BREATHE Taking deep breaths with eyes closed is a powerful tool in the fight against stage fright. Simply take 3 deep breaths to start and your body will calm down. In fact, numerous studies have proven that even just 1 min session of deep breathing can significantly reduce anxiety. The feelings associated with stage fright are usually the strongest during the lead-up to the performance rather than during it, so take a minute to breath before heading out on stage.
  • FOCUS ON THE MATERIAL Concentrate on your individual routine, and visualize yourself nailing it on stage. Avoid getting trapped in a negative state of mind and thinking about tripping or stumbling etc.
  • MAKE CONNECTIONS IN THE AUDIENCE AND THE JUDGES On stage focus on finding positive connections. Think of the judges as people and as your friend rather than your enemy. Don’t hold your gaze constantly on the head judge but rather smile and vary your eye contact with various judges at the table and in the audience.
  • CREATE YOUR OWN HAPPY RITUAL Listen to your favorite music, talk to a friend, do some meditation, or repeat positive affirmations laying on your back on a blanket backstage. Do whatever it is that brings you to a truly happy and calm place. This can center you before the show and prepare you for calm and confidence
  • WALLOW IN THE WORST If you can’t calm down before the show then allow yourself to imagine worst case scenarios. Will you die? No. Allowing yourself to imagine the worst will often become comical and calm your nerves.
  • LIMIT CAFFEINE AND SUGAR The day of the show limit your caffeine and sugar intake. Talk with your coach about your pump up food to strategize. Both of these things can increase and amplify anxiety.

Join the team here: https://www.glamgirlbikini.com/get-started/ Register for the retreat here: https://www.glamgirlbikini.com/2022-retreat/ Find us on Instagram @preplifepodcast

Feb 08, 2022
Test Your Prep Life IQ
33:07

How much do you know about building the ultimate physique? Tune in to find out as we quiz you on your Prep Life knowledge. During this episode @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger cover questions like: "What's the best way to lose fat?" "What factors contribute to the most muscle growth?" and "Is it possible to build muscle and lose fat at the same time?" You can find us on Instagram @preplifepodcast and you can register for the retreat here:  https://www.glamgirlbikini.com/2022-retreat/ Apply for the team here: https://www.glamgirlbikini.com/get-started/ 

Feb 01, 2022
Real Talk Nutrition Coaching Mistakes
33:22
In this episode @glamgirl bikini coaches @chrisnicole_ifbbpro and @amyehinger get real and bust the most common Nutrition Coaching Mistakes. The 5 Nutrition Coaching Mistakes are: 1. “Follow this recommended meal plan.” 2. “You need to give up (fill in the blank).” 3. “Eat frequent, small meals and snacks throughout the day.”  4. “Drink a lot of water before your meals to manage your appetite.” 5. “Consume everything in moderation.”

Apply for the team here: https://www.glamgirlbikini.com/get-started/ 

Register for the retreat here: https://www.glamgirlbikini.com/2022-retreat/ 

Buy the eBook here: https://www.glamgirlbikini.com/product/glam-girl-bikini-posing-handbook/ 

You can find us on Instagram @preplifepodcast

Jan 25, 2022
Celeste Rains-Turk: Mindset Workshop & Season Kickoff Retreat
42:02

Are you wanting to kickoff the competition season right? Have you been searching for an event in which you can connect with other likeminded women in the sport of body building? Are you searching for a place in which you can get strength training workouts, hiking in The South Mountain Preserve, HIIT cardio training, bikini posing practice, help with suit selection, and best of all mindset training and personal growth? If so, then join us in beautiful Phoenix, Arizona at the Arizona Grand Resort and Spa for an epic experience on Feb 19th and 20th!

During this episode @celestial_fit dives into some of the many topics that she will be covering so that you can Build More Than Just a Body at this amazing two day event! Over the course of the weekend she will help individuals work on mindfulness, food relationships, self love, stress management and much much more!! You can register for the event by clicking the link: https://www.glamgirlbikini.com/2022-retreat/ You can find us on Instagram @preplifepodcast @glamgirlbikini @amyehinger

To join the team click the link: https://www.glamgirlbikini.com/get-started/ 

Jan 18, 2022
Dr. Bill Campbell Rapid Fat Loss, Diet Breaks, Reverse Dieting and Physique Enhancement
50:25

This episode is an interview with Dr. Bill Campbell in which @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro talk about several topics regarding physique enhancement. Some of the talks include Dr. Campbell's research on rapid fat loss, 48 hour refeed study, reverse dieting/recovery diet, and general principals on fat loss and muscle retention. He is a Professor of Exercise Science and Director of the Performance & Physique Enhancement Laboratory at the University of South Florida. 

You can find Dr. Campbell on Instagram @billcampbellphd and us @preplifepodcast https://cleanhealth.edu.au/product/digital-guides-ebooks//bill-campbell-building-your-ultimate-body/?utm_source=BILLSOCIAL&utm_medium=SOCIAL&utm_campaign=BILLSOCIAL 

To sign up for the retreat on Feb 19th and 20th in Phoenix Arizona go to: https://www.glamgirlbikini.com/2022-retreat/ 

To sign up for the team fill out the application link: https://www.glamgirlbikini.com/get-started/ 

Jan 11, 2022
Overcoming setbacks and Goal Setting
26:42
It's the New Year in 2022 and some of us may have experienced some setbacks in 2021. Does that include you? If so listen in as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger dive into topics such as overcoming setbacks and goal setting. So what does a setback look like? A setback may hold you back for a day, or perhaps a week or even a month — you may even encounter more than one setback on your fitness journey.  So, what exactly is a setback? An illness or injury arises: Injury, sickness or a headache can strike at any time, or sometimes your digestive system will play up, leaving you feeling off. As annoying and disruptive as it can be when you’re not feeling 100% you need to take some time out to recover. Always seek medical advice and give your body the time it needs to rest.    A change in schedule: Schedules change — that’s part of life. Perhaps you’ve transitioned from university or college to a full-time job, or you’ve switched jobs and now find yourself doing shift work. A change in schedule can make sticking to a routine tricky. Be easy on yourself and allow yourself time to adjust. Losing motivation: Sometimes prep life can seem impossible, and it can become hard to keep up with competing priorities. Don’t beat yourself up about it — periods of demotivation are common. Post-holiday: Have you ever found it difficult to get back into your regular fitness or nutrition after a holiday? It’s normal but important to move forward. Overcoming your setback: Acknowledge the setback, accept it for what it is and make peace with it — whether you got there by chance, an accident or your own doing — it happens! Focus on what you will do next.  Make a plan: A goal without a plan is simply a wish. Do you want to work out a certain number of times each week? Or maybe you want to work towards lifting a heavier weight? Make sure your plan is realistic and break it down into smaller steps that are within your reach — and most importantly, stick with it! Get organized: So, your goal is set, your plan is detailed — it’s time to get organized. You might set your alarm early to squeeze in an early workout, pencil time into your diary for your sweat session, or pack your gym bag the night before. Find a support network: A supportive network around you can make all the difference — whether that’s having someone to keep you accountable or to motivate you when you need it most. A support network can include a partner, your parents, siblings, wider family, and friends. Speak up and get help: Sometimes setbacks can be overwhelming and in these instances, it can help to seek support or advice from someone within your support network or a medical professional.  Find your why: Why did you start working out in the first place? If you can rediscover your “why?” You can reignite your inspiration. Exercise discipline: Fitness isn’t always easy, but you can make the choice to show up and do your best every day. Think of discipline like a muscle: The more you use it, the stronger it gets. Don’t give up: Everyone faces challenges and setbacks, but you can become a stronger person when you maintain a positive outlook and overcome them.

You can find us on Instagram @preplifepodcast and apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/ 

   
Jan 04, 2022
Prep Life and Post Show Blues with Coach Brittany Gabel
58:58

Meet @glamgirlbikini 's newest coach, Brittany Gabel @brittanygabelfitness During this interview with Bikini Coach @amyehinger she shares her competition journey and experiences. Throughout the interview Brittany shares Prep Life hacks and lessons she's learned through her experience over the last five years of competitions she has done. Along with this, she talks about Post Show Blues and how to navigate after a post show rebound.

She is Precision Nutrition Lvl 1 Certified Nutritionist and an NCSF Certified Personal Trainer and Sports Nutrition Specialist in Ponca City, Oklahoma. Brittany owns The Rack Gym with her boyfriend Matt where they share their love of fitness with others. Brittany also is a 5x nationally qualified bikini competitor working towards becoming an IFBB Pro some day.

While working towards her own dreams and goals in the competition world; she also works with others to help them achieve their goals as well! What she focuses most on when coaching is making sure her athletes have everything they need in order to be successful in their journey to the stage! Brittany’s attention to detail is unmatched and her guidance and support make her a great motivator! There’s nothing you can’t achieve when you have Brittany by your side!

To apply for her coaching click here: https://www.glamgirlbikini.com/get-started/ 

To sign up for the Bikini Challenge click this link: https://www.glamgirlbikini.com/bikini-challenge-2022/ 

Dec 28, 2021
Pregnancy, Postpartum and Prep Life
43:35

Have you ever wondered if it's possible to get pregnant and then compete after having a baby? Is it realistic to live the Prep Life while pregnant, nursing etc? If you have been wondering what competition prep looks like after having children; then this is the episode to listen to as @glamgirlbikini coach @amyehinger interviews Prep Coaches @drea.lightning.luna @elizabeth_hart_kc and Glam Girl Bikini athlete @bexxmae on the ins and outs of Prep Life while pregnant, nursing and postpartum living. We deep dive into supplementation, training and nutrition but strongly urge to consult a physician when it comes to your  personal health care needs. To join the January Bikini Challenge click the link https://www.glamgirlbikini.com/bikini-challenge-2022/ To join the team apply here: https://www.glamgirlbikini.com/get-started/ Find us on Instagram @preplifepodcast

Dec 21, 2021
International Competitions, Green Tans, and the Wellness Debate
33:52

Want to know the most up to date information about competing internationally? Or maybe how to prevent your tan from going green? If so you can find out more in this episode as @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro cover this and more! Additional topics discussed are the Glam Girl Bikini Challenge that starts in January. Sign up today here: https://www.glamgirlbikini.com/bikini-challenge-2022/ Other topics included are talks on the Wellness Division trends and posing do's and don'ts. You can find us on InstaGram @preplifepodcast and sign up for the team here: https://www.glamgirlbikini.com/get-started/ 

Dec 14, 2021
Leaky Gut
33:22

Have you wondered what Leaky Gut is and how you can go about preventing it? If so listen in as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger fill you in. Leaky gut occurs when the tight  junctions between cells of your intestinal lining are compromised and can no longer protect you from foreign invaders, leading to inflammation and hormonal disruption. Some of the Key Takeways from the podcast:

  • Your female hormones, your gut and your micro biome are intimately connected
  • A healthy gut is essential for removing excess estrogen and avoid hormone imbalances
  • Top causes of leaky gut include antibiotics, BC pills, chronic stress, high sugar diets, and low fiber diets
  • Gut imbalance may be a cause for weight gain
  • L-glutamine  https://1stphorm.com/products/glutamine/?a_aid=glamgirlbikini , omega 3shttps://1stphorm.com/products/digestive-enzymes/?a_aid=glamgirlbikini , NAC, zinc, vit D, slippery elm, chamomile, marshmallow root, probiotics, and digestive enzymes are helpful supplements to heal the gut
  • Staying well hydrated throughout the day. Be conscious, however, of your intake at mealtime: Drinking while you eat can dilute the enzymes needed to break down your food.
  • Considering intermittent fasting — a shortened eating window gives your digestive tract a break and may help you feel better.
  • Eating a solid, nutrient-dense diet that’s high in produce and focuses on fiber.
Lifestyle Strategies to support your gut:
  • Eat in a relaxed environment
  • Practice mindful Eating. Be present with your food
  • Avoid drinking lots of fluids with your meals
  • Reduce stress
  • Avoid moderate to intense exercise an hour after eating (rest and digest)
  • Practice deep breathing as often as possible

GI Advantage https://1stphorm.com/products/gi-advantage/?a_aid=glamgirlbikini 

You can find us on Instagram @preplifepodcast Apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/ 

Dec 07, 2021
Deep Stress vs Deep Recovery
34:47
It's that time of year when stress can be at it's peak! This episode is about how you can get yourself out of the Sympathetic State– which is often called “fight or flight” and into the Parasympathetic State– which is often called “rest and digest”.   As you can imagine, most of us tend to be much too “sympathetic.” It might be our jobs, our homes, our bills, our relationships, traffic, or any other stressor that throws us into a “fight or flight” state.  But whatever it is,  chronic sympathetic activity leads to high levels of circulating cortisol and adrenaline, both produced by our adrenal glands (located adjacent to our kidneys).   When stress is chronically high and the adrenal glands continue to pump our cortisol and adrenaline, our “non-critical” functions are inhibited – things like digestion, liver metabolism and detoxification, cellular repair, immune function, and reproduction.   In essence, through several physiological interactions, we end up with:   1)    Poor blood sugar management and insulin resistance   2)    Depression, sleep disruption, and carbohydrate craving   3)    Decreased thyroid conversion and a reduced metabolism   4)    Altered sex hormone activity   5)    Amino acid loss from skeletal muscle   The areas of focus that @glamgirlbikini coaches focus on are: physical, emotional, environment, mental, existential, and social stress causes and methods of recovery. You can find us on Instagram @preplifepodcast You can apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/ 
Nov 30, 2021
Action Steps to Develop Positive Daily Habits
39:14

Are you feeling like your identity is not aligning with your daily habits? Are you feeling frustrated because you are having trouble sticking to your goals? If so you will want to listen as @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro dive into ways to get positive habits set in place in order for your actions to align with your values. The habit producing process starts with I. for Inventory, then P. for Plan, T. for Track and R. for Review.  Also included in this episode are the 21 ways that Brian Tracy suggests from the book "Eat That Frog" to stop procrastinating and reach your goals.

Nov 23, 2021
Real Talk: PEDs Sarms and Drug Tested Events
34:18

Are you unsure or confused about the information out there on PEDs and Sarms and the use in the body building industry? Do you wonder if it's possible to turn pro, win an overall or go far as a bikini athlete without the use of Performance Enhancers? If you have ever wondered about that; or the different competitions that are drug tested, you won't want to miss this episode as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger dive into these taboo topics. You can find us on Instagram @preplifepodcast and you can apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/ 

Nov 16, 2021
Q & A: HRT, Bikini Trends, Waistlines and Menopause
34:19

Have you wondered how HRT, hormone shifts and menopause can effect your contest prep? Do you want to know what the latest trends are in bikini and how to get the tightest waistline? Do you have questions regarding nutrient timing or cardio training? Have you ever wondered what the most effective method for caffeine detox is? If so, don't miss this episode when @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro answer these questions and more! Order Adrenal Restore here: https://1stphorm.com/glamgirlbikini

Apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/ 

Follow us on Instagram @preplifepodcast

Nov 09, 2021
Build Muscle While Losing Fat: Re-composition 101
33:52
Build muscle while losing body fat; it's every bodybuilders dream right?@glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro go through the steps on how to achieve this goal:
  1. Training is the foundation of muscle building using proper technique, intensity and Progressive Overload Principal (POP)
  2. Primary goal establishment. Determine if your goal is to build muscle or burn body fat.
  3. Determine proper calorie set up-either a surplus or a deficit off your maintenance calorie intake
  4. Macro set up- Get your protein grams set with the proper number to optimize growth.
  5. Pay attention to the details especially if you have more experience training by: Getting more sleep, focusing on peri workout nutrition and prioritizing the proper supplements-caffeine, protein powder (for vegans) and creatine. Click the link to purchase:  https://1stphorm.com/glamgirlbikini

Click the link to apply for the team: https://www.glamgirlbikini.com/get-started/ You can find us on Instagram @preplifepodcast

 
Nov 02, 2021
The Science and Secrets of Diet Breaks and Refeeds
31:02

Have you heard about the latest on Diet Breaks and Refeeds? If not you will need to tune into this episode, as @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro dive into the most up to date studies on on these two topics. If you are looking for a way to preserve the most amount of muscle tissue, burn the most body fat and maintain a strong RMR while dieting; then you don't want to miss out on these scientific research secrets shared here.  You can find us on Instagram @preplifepodcast and Apply for the team here: https://www.glamgirlbikini.com/get-started/ 

Oct 26, 2021
Glam Girl Bikini Presents: IFBB Bikini Pro Jasmine Gonzalez
58:50

During this interview with Jasmine Gonzales @jazzyfresh.ifbbpro @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro give you an inside look at how this 2 time Olympian has become a posing leader in the industry, and an inspiration to all! She became a pro in 2017 and was able to earn her pro card in just eight months of competing. Prior to Competing she was an active duty Marine and served for six years before earning her pro card. Just a month after getting out of the military she earned pro status. She currently resides in California and will be moving to Florida soon. She is a posing coach right now and aspires to be a prep coach within the next couple of months. Her goal is to pass on her knowledge that she has gained over the last 4 1/2 years of competing onto women all over the world. To inquire about posing visit www.jazzyfreshpro.com Find us on Instagram @preplifepodcast and for inquiries on joining the team click on the link to apply: https://www.glamgirlbikini.com/get-started/ 

Oct 19, 2021
Glam Girl Bikini Presents: Olympia 2021 Recap
37:46

Did you miss the 2021 Olympia? If so, and even if not, this is an episode you don't want to miss!! Be sure to tune in as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger recap the top 10 IFBB Olympia Bikini Pros, along with the winners from the other categories. You can find us on Instagram @preplifepodcast You can apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/ 

Oct 10, 2021
Glam Girl Bikini Presents: IFBB Wellness Pro Casey DeLong
32:07

Such an exciting year for IFBB Wellness as it was inaugural year at the Olympia! Be sure to listen in as @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro interview IFBB Wellness Pro @ifbbprokc During this interview she shares her amazing journey to the stage! She's 41, a mom of 5, a military wife, a horse trainer, and has overcome the challenges of a brain tumor and frequent seizures. Through her training and nutrition she has seen so many positive changes in her health and quality of life! You can find us on @preplifepodcast and apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/

 

Oct 08, 2021
Glam Girl Bikini Presents: Bikini Olympia Predictions 2021
31:23
Who wants to know our top 11 picks for the Ms Bikini Olympia title for 2021? If so be sure to listen in as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger go over their predictions. We are so grateful for Jake Wood and Chief Olympia Officer Dan Solomon as they have decided yet again to host this event! The Olympia weekend will be October 7th-10th  in Orlando, Florida with the sport’s most prestigious titles on the line. “Sanctioned by the IFBB Professional League, the event has created 57 years history. This year new items will include an improved press conference, an expanded expo, along with a jaw-dropping stage production, unlike anything this sport has ever seen.” You can find us on Instagram @preplifepodcast You can apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/ and you can purchase tickets to the Olympia at: https://mrolympia.com/ticket-type 
Sep 28, 2021
Glam Girl Bikini Presents: Mental Skills That Make a Successful Athlete
31:54
Have you ever wondered what skill sets are required to become a successful athlete in the body building world? If so, listen in as @glamgirlbikini prep coaches @amyehinger and @chrisnicole_ifbbpro talk about the mental skills that are required to be able to achieve success: 
  1. Choose and maintain a positive attitude.
  2. Maintain a high level of self-motivation.
  3. Set high, realistic goals.
  4. Deal effectively with people.
  5. Use positive self-talk.
  6. Use positive mental imagery.
  7. Manage anxiety effectively.
  8. Manage their emotions effectively.
  9. Maintain concentration.

You can find us on InstaGram @preplifepodcast and you can apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/ You can purchase your Olympia tickets here: https://mrolympia.com/ticket-type 

Sep 21, 2021
Glam Girl Bikini Presents: What It Takes To Be a Contest Prep Coach
31:25
Have you ever wanted to know the behind the scenes on what it takes to be an Online Contest Prep Coach? If so listen in as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger tell their story of how they transitioned from gen pop personal trainers to online coaches. Additionally, they tell the story of how they went from a mix of online lifestyle clients to 100% bikini competitors. Some of the topics they discuss are their top reasons for switching to competition training, why they enjoy competition prep coaching, and lastly some of things that are hard but necessary tough love conversations to have with clients. You can find us on Instagram @preplifepodcast and you can apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/ You can purchase Olympia tickets at: https://mrolympia.com/ticket-type 
Sep 14, 2021
Glam Girl Bikini Presents: Estrogen Dominance and Liver Metabolism
30:28

Do you find you have stubborn fat in your hips and thighs? Do you have a history of utilizing oral contraceptives, drinking alcohol or taking daily medication? If you answered yes to either of these questions then you may want to give a listen to this podcast about the liver. @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger dive into ways that you can properly support your liver. This information comes from Dr. Jolene Brighten's book "Beyond the Pill" and provides strategies for eating liver loving foods, eliminating items that tax the liver as well as supplements that can support the liver properly. You can apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/ You can find us on Instagram @preplifepodcast You can purchase Olympia Tickets at: https://mrolympia.com/ticket-type You can order Harmony at: https://1stphorm.com/products/harmony/?a_aid=glamgirlbikini

Sep 10, 2021
Glam Girl Bikini Presents: Coach Christy Schwarzlose
47:32

Coach Christy Schwarzlose is a certified personal trainer with certifications from ACE, ISSA, PROPTA., and PN 1 Nutrition. She earned her Bachelor of Science degree in Nutrition & Dietetics from the University of Texas Health Science Center. At age 45, she decided to compete in her first bikini competition and how she accomplished her goal of stepping on a National stage by the age of 50. In this interview with @glamgirlbikini coach @amyehinger she shares her struggles with social anxiety and how she was able to overcome her anxiety through getting on stage and competing. She also touches on many topics related to the Prep Life and how a person can grow when they fail. She shares her coaching philosophy and how her connection with clients is paramount! To apply for coaching with her click the link to the application:

https://www.glamgirlbikini.com/get-started/ You can find us on Instagram @preplifepodcast and Coach Christy @gymboutiquenb 

Aug 31, 2021
Glam Girl Bikini Presents: Our Biggest Prep Life Mistakes
32:57

Want to know our biggest mistakes we have made while living the Prep Life? @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro tell all! Here are just a few of the things we have learned not to do along the way:

  • Getting Nationally qualified and not knowing the appropriate path
  • Thinking that following specific foods on a meal plan would be best for getting stage ready and not educating myself on how to track macros
  • Not allowing variety in my diet and developing gut issues along with “fake foods” that are “zero” calories 
  • Doing crazy amounts of cardio in prep and maintaining a high amount in the off season
  • Buying a one size fits all suit and going cheap vs custom
  • Doing my own makeup 
  • Black and white thinking and no gray. Along with not following or knowing the need for a reverse diet
  • The importance of checking in post show. Not hiding and also having clear next step goals
  • Shutting out family and friends to step on stage
  • Zero days off and muscle confusion vs progressive overload

You can find us on Instagram @preplifepodcast and you can apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/ 

Tickets to the Olympia https://mrolympia.com/ticket-type 

Aug 24, 2021
Glam Girl Bikini Presents: IFBB Bikini Pro Na 'iyma Chew
48:40

In this episode @glamgirlbikini coach @amyehinger interviews IFBB Bikini Pro and The Bikini Diaries Podcast host Na 'yima Chew @naiymafit During this interview she dives deep into her journey from her very first competition to the IFBB Pro League stage. Also included in this talk are her many ventures as an entrepreneur. She additionally speaks on mindset, food relationships, and valuable lessons she has learned along the way living the Prep Life. You can find us on Instagram @preplifepodcast You can apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/ 

Na'iyma Chew IG: https://www.instagram.com/naiymafit/ Bikini Diaries Podcast: https://podcasts.apple.com/us/podcast/bikini-diaries/id1402500349 Bikini Diaries IG: https://www.instagram.com/bikinidiariespodcast/ Bikini Diaries Facebook Group: https://www.facebook.com/groups/464593417509682/ Bikini Diaries Posing Academy: https://vibe-athletics.mykajabi.com/offers/rtFcPFDL/checkout Tan Yourself Blueprint: https://vibe-athletics.mykajabi.com/offers/j2Yfzn5z/checkout
Aug 17, 2021
Glam Girl Bikini Presents: Moving Forward with Feedback
32:49
If you have done a show, gotten feedback and are wondering, "Now what?" then this is the episode for you! During this episode @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro give examples of the various types of feedback you may receive at an NPC or IFBB competition. Some of the examples are: Need to grow, need to tighten up (not lean enough), need to soften up (too lean need to fill out), need to switch divisions, need to bring up one body part for balance etc. As with anything in this sport the next steps are context dependent but included in this episode are ways to navigate moving forward with the feedback. Also included is how to deal with criticism. We all are criticized by others in the bodybuilding world, judges, coaches, media, friends, and family are constantly evaluating and critiquing athletes; it is our hope that this episode helps guide you in a direction that allows you grow in the sport. You can find us on Instagram @preplifepodcast Click here to apply for the team:

https://www.glamgirlbikini.com/get-started/ 

Click to purchase tickets at Mr. Olympia:

https://mrolympia.com/ticket-type 

Aug 10, 2021
Glam Girl Bikini Presents: Sandy Williamson NPC/IFBB Women's Chairperson
01:13:49

Sandy Williamson has been the NPC/IFBB Pro League Women's Chairperson for 34 years. During this interview with @glamgirlbikini coach @amyehinger she shares her background of how and why she got involved in the sport as a competitor and judge. She covers topics on how the sport has evolved over the years and what the judges are looking for in the women's divisions. Other topics include information on how a National show is judged fairly and how the scores are calculated. Additionally she talks about hair, heels, tan, tattoos, and stage presence. You can find us on Instagram @preplifepodcast You can apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/ 

Aug 03, 2021
Glam Girl Bikini Presents: National Shows vs Regional Shows
30:26

Are you wondering what the differences are in an NPC National show vs a NPC Regional Show? Is so, this is the episode to listen to as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger dive into all the differences. Topics include qualification rules, pro cards awarded, tan, stage make-up and hair. If you are considering taking your bikini prep to the next level this is an episode you don't want to miss. You can find us on Instagram @preplifepodcast and apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/ 

Jul 27, 2021
Glam Girl Bikini Presents: Growing Your Glutes
34:25
Are you interested in developing a glute ham tie in? Are you struggling to activate your glutes during your workouts? If you answered "yes" to both these questions be sure to tune in as @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro dive into the Top Ten tips for growing your glutes: 1. Do Glute Activation exercises before training 2. Choose Glute Isolation exercises 3. Mind muscle connection-weight selection 4. Eat Enough Calories to build-especially enough protein 5. Avoid too much activity and no rest days 6. Use Bands 7. Cut Back on Steady State Cardio and jogging 8. Recovery, Rest Days, & Foam Rolling 9. Novelty is the enemy-POP may be boring but essential

10. Get Enough Sleep

You can find us on Instagram @preplifepodcast and apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/ 

Jul 20, 2021
Glam Girl Bikini Presents: Dealing with Disappointment
32:22

Have you competed and the outcome was not what you expected? Did you find yourself upset because you didn't receive a placement or call out you anticipated? In this episode @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger talk about the ups and downs of the competition world and how to best deal with disappointment. You can find us on Instagram @preplifepodcast and apply for the team here: https://www.glamgirlbikini.com/get-started/ 

Here are 5 ways to deal with disappointment Those “perks” of disappointment — showing up for something, growing, and becoming stronger through adversity — occur when you know how to deal with disappointment.  Follow this five-step plan for transforming disappointments into wins. 1. Let it out Whether it's disappointment or anger, you need to feel it and let it out. A healthy way to do this is to confide in your friends, family, or even a therapist. You could channel this kind of tough emotion into a creative outlet, such as writing in a journal or do something physical like taking a long run. The point is to feel whatever you’re feeling and allow it to pass.   Research has shown that emotional suppression can hinder our personal growth. Without the ability to feel emotions and actively express them, you have trouble adapting to new and unfamiliar situations.  2. Get perspective Communication with friends and family about your disappointing situation can help bring some much-needed clarity. When you get an outside perspective other than your own, you can begin to see things for what they really are, rather than how you feel about them.  3. Know your own heart Of course, you have to balance that external validation with your own inner wisdom.  The problem with emotions like disappointment is that it can completely derail our visions of ourselves. We can start to doubt. Our sense of self can become skewed when too many disappointments stack up.  That’s why it’s so important to know your own core values and principles before you embark on any goal. Better yet, do yourself a favor and examine your “Why’s.”  Keeping these “why’s” alive will help you get up and try again while keeping your self-worth intact.   4. Practice self-acceptance Once you’ve checked in with yourself and your supporters, it’s easier to accept where you are as the right starting point for a fresh start.  Part of practicing self-acceptance is to continually root yourself in the "now." 5. Don’t let it fester The worst thing you can do is brood over negative experiences.  Again, the variable here is time. You certainly don’t have to “bounce back” from a disappointment before you’ve done all the previous steps. 
Jul 13, 2021
Glam Girl Bikini Presents: Considering Collagen and Protein Synthesis
31:40

Considering taking collagen? If so, you will want to listen in as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger dive deep into the science behind muscle protein synthesis and the impact that collagen supplementation can have on muscle gains. Included in the episode is also information on the 9 essential amino acids; specifically leucine and it's impact on muscle protein synthesis. Also included are tips on navigating the post show experience and how to live the Prep Life in line with your goals. You can apply for the team: https://www.glamgirlbikini.com/get-started/ You can find us on Instagram @preplifepodcast You can order protein powder at:

https://1stphorm.com/products/level-1/?a_aid=glamgirlbikini https://1stphorm.com/products/vegan-power-pro/?a_aid=glamgirlbikini
Jul 06, 2021
Glam Girl Bikini Presents: Prep Life Travel (vacation/show)
31:43

Are you heading to a vacation and wondering how to keep your bikini goals in mind? Are you nervous about flying to a competition with your food and show day essentials? Well if so, don't worry because we have got you covered! In this episode @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger dive into traveling fit in all aspects of the prep life journey. You can find us on Instagram @preplifepodcast and apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/

Jun 29, 2021
Glam Girl Bikini Presents: Carb Manipulation
30:26

Have you ever wondered what a front load or back load is during peak week? Do you have questions on how many steps to get to have an optimal prep? Have you ever wondered what the science behind carb cycling or carb loading is? If so be sure to listen in as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger are here to talk all things carbs! You can find us on Instagram @preplifepodcast and apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/

Jun 22, 2021
Glam Girl Bikini Presents: Today Matters
31:42

Today is the only time you have. It’s too late for yesterday. And you can’t depend on tomorrow. That’s why today matters. In this episode @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger talk about John Maxwell's Today Matters book and how to live the "Prep Life" incorporating the 12 daily practices.

The 12 Daily Practices (Daily Dozen)

  1. Attitude: Choose and display the right attitudes daily.
  2. Priorities: Determine and act on important priorities daily.
  3. Health: Know and follow healthy guidelines daily.
  4. Family: Communicate with and care for my family daily.
  5. Thinking: Practice and develop good thinking daily.
  6. Commitment: Make and keep proper commitments daily.
  7. Finances: Earn and properly manage finances daily.
  8. Faith: Deepen and live out my faith daily.
  9. Relationships: Initiate and invest in solid relationships daily.
  10. Generosity: Plan for and model generosity daily.
  11. Values: Embrace and practice good values daily.
  12. Growth: Desire and experience improvements daily

You can find us on Instagram @preplifepodcast and apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/ 

Jun 15, 2021
Muscle Preservation, Peaking Protocol and Nutrient Timing Part 2 Q& A
34:12

Do you have concerns about loosing muscle due to dieting? Are you curious how much nutrient timing can effect muscle growth and preservation? Have you had questions regarding peaking protocols and why each peak week looks different for various competitors? These and several other questions are address by @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger To join the team apply with the link:  https://www.glamgirlbikini.com/get-started/ Find us on Instagram @preplifepodcast

Jun 08, 2021
Glam Girl Bikini Presents: Female Hormones with Dr. Jay Goodbinder
54:30

Jay Goodbinder ND DC DABCI is the owner and lead clinician of The Epigenetics Healing Center in Kansas City MO where he has helped thousands of people from all over the world overcome autoimmune and life crippling diseases. He has spoken at CNN with Dr. Oz, Harvard Faculty Club with Suzanne Somers and is the author of the Amazon best-selling book “Defending Your Life”. His goal is to make sure that everyone has the ability to choose how they keep themselves and their family healthy as well as what they put in their bodies.

In this episode Dr. Goodbinder talks all things hormones and body building with @glamgirlbikini coach @amyehinger You can contact the Epigenetics Healing Center at 816-673-1230 emal office@drgoodbinder.com or at www.drgoodbinder.com You can find us on Instagram @preplifepodcast and apply for the team at: https://www.glamgirlbikini.com/get-started/ 

 

Jun 01, 2021
Glam Girl Bikini Presents: Work Smarter Not Harder
31:39

Are you grinding in the gym 365 days and not seeing results? Are you finding no matter how hard you try you are not improving? If so, then this is the episode for you! In this episode @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger lay it out on how to get the most from your nutrition, cardio, warm-up, recovery, upper body and lower weight training sessions. Specifically they go over how to best activate your deltoids and glutes; because what bikini competitors doesn't want to maximize those right? You can find us on InstaGram @preplifepodcast You can use the discount code: GLAMGIRL for 15% off heels and jewelry at: www.shoefairyofficial.com  You can apply for the team at: https://www.glamgirlbikini.com/get-started/ 

May 25, 2021
Glam Girl Bikini Presents: Training Intensity, Tattoos, Stretch Marks, & Deep Work
33:11

What are the biggest lessons you have learned in body building? How does the body building lifestyle affect your everyday life? Do tattoos or stretch marks hinder your success in the sport? What strategies do you utilize to get everything done in business and the Prep Life? What is the idea behind "Deep Work"? How important is training and cardio intensity? How do your track intensity? In this episode @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger dive deep into these topics in this Q and A episode. You can find us on InstaGram @preplifepodcast and can apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/

May 18, 2021
Glam Girl Bikini Presents: IFBB Bikini Pro Whitney Wiser
40:54
@glamgirlbikini coach @amyehinger interviews IFBB Bikini Pro Whitney Wiser. Whitney is passionate about empowering women in every aspect of their lives in addition to their competing-life. From competing in over 30 Bodybuilding Bikini competitions, including the most prestigious stage in the world, The Olympia, to signing contract(s) with top Sports Nutrition companies to helping people transform their physiques and reach their overall health and fitness goals as a trainer & nutritionist.   In 2017, she formed Fit Life Productions with the intent of hosting events and coaching on a wider scale to inspire confidence and strength among women. This platform provides a supportive community of resources to all women. Through her own setbacks and struggles along her journey to becoming an IFBB Pro Athlete & Olympian, she helps women to cultivate the resiliency to overcome their own traumas and to develop the mindset to live their best, purpose-driven life that they are capable of creating.   Websites: www.wiser.fit www.nashvillefitshow.com   IG Handles: @whtineywiserfit @wiser.fit @nashvillefitshow @herstyleevents You can find us on Instagram @preplifepodcast and can apply for the team here: https://www.glamgirlbikini.com/get-started/ 
May 11, 2021
Glam Girl Bikini Presents: Expectation for Peak Week and Post Show
31:04

Have you ever wondered what the science is behind a peak week or a post show reverse diet plan? Do you struggle with knowing the right expectations to approach show day results and post show reversing? If you answered yes to these questions then you will want to listen in as Co-hosts and Bikini Coaches @chrisnicole_ifbbpro and @amyehinger dive deep into these topics and more regarding peaking protocol and post show strategies. You can find us on Instagram @preplifepodcast and @glamgirlbikini You can apply for the team here: https://www.glamgirlbikini.com/get-started/ 

May 04, 2021
Glam Girl Bikini Presents: IFBB Bikini Pro Sarah Law
57:36

@glamgirlbikini Coach @amyehinger interviews IFBB Bikini Professional Sarah Law about her road to pro in this episode. If you are wanting tips on what it takes to mentally prepare for your pro card then this is the episode to listen to! Sarah began her competing career in Aug 2018 at the age of 37 after being challenged by a friend to compete. As soon as she began competing she caught the bug and less than 1 year later achieved her pro status at the amateur Olympia in Portugal at the age of 38 against many girls 15 years younger than her. Sarah was a performer in her previous career but went on to train as a naturopathic nutritionist and for the past 12 years has been building an online business partnering with a holistic health and beauty brand where she helps other women feel and look their best. Sarah also coaches other women how to build a successful online business alongside their current commitments and spends a huge amount of her time helping those she coaches shift their mindset for success. Sarah's biggest passion in life is helping women love the skin they're in - both from the external - feeling confident in the way they look and internal - feeling fulfilled, happy and living with purpose. You can find her on InstaGram @sarahlawuk and you can find us @preplifepodcast

Her links to her website, skin care, and podcast are:

https://www.sarah-law.uk/ https://www.arbonne.com/us/en/arb/sarahlawuk/ https://open.spotify.com/show/0hv577YFHnCbPuH7GzXrrd?si=WxxIteA8RoeojQLJ4HhqqA&utm_source=copy-link

Apply for the team here: https://www.glamgirlbikini.com/get-started/

Apr 27, 2021
Glam Girl Bikini Presents: Weight Loss Hacks
31:14
Are you stuck in a rut and having trouble loosing body fat? Here are some weight loss hacks that might help: 1. THINK ABOUT WHAT YOU CAN ADD, NOT JUST SUBTRACT

Downsizing portions is nothing new, but it can leave you with extra space on your plate that can be put to good use. not only spent time weighing and measuring portions to fit within a calorie allotment but also upped their veggie intake. This saves calories, helps you feel fuller longer, and adds plenty of key vitamins and minerals.

2 KNOW YOUR “SNACKY” TIMES

Everyone has times when they tend to snack more than usual. Knowing what those vulnerable spots are can help you determine actionable strategies to effectively deal with them. 

3 LEAN INTO INCONVENIENCE

Make automatic habits harder to accomplish. “The best way to break a [bad] habit is to remove/avoid the decision point where you keep making the choice you don’t like. For example, keeping tempting foods out of sight.

4 MEASURE AND LOG EVERYTHING

Use a food scale. For example, weigh your peanut butter vs using a tablespoon.

5 REPLACE PROBLEM FOODS

Eliminate large portion bags of food in the house and replace with 100-calorie packs. Science shows making smaller changes and aiming for progress, not perfection helps you lose weight without feeling deprived, so it’s sustainable long term.

6 HAVE NON-SCALE GOALS

Make small, manageable goals that have nothing to do with weight loss For example having a goal to walk 10,000 steps a day. 

7 SCHEDULE A DAY TO ORDER IN OR GO OUT

There’s no reason to stop yourself from eating restaurant-prepared food. You can still incorporate your favorite meals into your weekly rotation. Just chose restaurants that work with your food goals. 

You can find @glamgirlbikini co-hosts @amyehinger and @chrisnicole_ifbbpro on Instagram and the podcast @preplifepodcast You can apply for the team at:  https://www.glamgirlbikini.com/get-started/ 

 
Apr 20, 2021
Glam Girl Bikini Presents: Vegan Bodybuilding with Corinne Galland
54:21

Have you ever wondered if it's possible to be a bodybuilder and a vegan? Have you considered switching over to veganism to impact the environment in a positive way or to live a lifestyle that supports compassion for animals? If so, be sure to listen in as @glamgirlbikini coach @amyehinger interviews @run_cg Corinne Galland. She is a two time Nationally Qualified NPC Bikini Competitor that shares her journey to the stage doing it 100% vegan. You will learn great ideas for plant based proteins and carbs; as well as the importance of proper supplementation and how to make the lifestyle work in order to grow muscle and stay healthy in the sport. You can order the vegan protein powder she mentioned at: https://1stphorm.com/?a_aid=glamgirlbikini You can find us on Instagram @preplifepodcast and you can apply for the team by clicking this link: https://www.glamgirlbikini.com/get-started/ 

Apr 13, 2021
Glam Girl Bikini Presents: Quality Sleep
30:15
Insufficient sleep can result in elevated cholesterol, insulin resistance, weight gain, reduced immune function, disrupted gut bacteria, and muscle loss, to name a few effects. If you’re having trouble with sleep, consider these suggestions, which we’ve divided into a few key categories, depending on a few common areas of struggle. Optimize your sleep environment
  • Turn down the lights. Light can disrupt your circadian rhythm, particularly the blue light emitted by electronics. Prior to bedtime, dim the lights and avoid electronics.
  • Lower the temperature. Many experts recommend setting your thermostat between 60 to 67 degrees F overnight to best support rest.
  • Experiment with sound. Do you sleep better in silence? Consider ear plugs if there’s outside noise. Do you prefer some background noise? Look into trying a white or pink noise machine or app.
  • Prioritize comfort.
  • Try calming scents. Lavender, for instance, can help promote calm. Try using it in an essential oil diffuser or in a spray that you can spritz on your sheets.
Find the Right Mattress Help Yourself Fall Asleep If you find you’re often stressed or it’s a challenge to calm your racing mind once the lights are out, try some of these recommendations.
  • Engage in stress-relief techniques. What works best depends on the individual, but deep breathing, meditation, journaling, and yoga can all be helpful options.
  • “End” the day. You could also use this time to do some prep for the morning, such as setting out your workout clothes, to help minimize any friction once the alarm goes off.
  • Stick to a schedule. Support your circadian rhythm by aiming to go to bed and wake up at the same time every single day.
  • Move during the day. Consistent exercise can help regulate your circadian rhythm, as well as support evening melatonin levels and reduce cortisol.
  • Develop an evening sleep ritual. Dim the lights, lower the temperature, and put away electronics an hour or so prior to bedtime. Use this time to do something relaxing, such as taking a hot bath, drinking a cup of herbal tea, or reading.
Have trouble staying asleep?
  • Watch your caffeine intake. As a general rule, refrain from drinking caffeine at least six hours prior to bedtime. 
  • Refrain from using alcohol to fall asleep. 
  • Keep your blood sugar balanced. A single night of shortened sleep decreases one’s ability to manage blood-sugar levels and increases carbohydrate cravings.
  • Work out earlier in the day. Exercise can spike your core body temperature, which is counterproductive to our sleep efforts.
  • Don’t delay dinnertime. It can take your body anywhere from two to five hours to empty your stomach after a meal

You can find us on Instagram @amyehinger @chrisnicole_ifbbpro @glamgirlbikini @preplifepodcast You can apply for the team here: https://www.glamgirlbikini.com/get-started/ 

Apr 06, 2021
Glam Girl Bikini Presents: Pro Tan Tips with Elysa Weissbaum
01:01:44

Elysa Weissbaum is the Brand Coordinator of the worlds first competition tanning product and company, Pro Tan(r). For over 34 years, Pro Tan(r) has provided competitive athletes the absolute best competition products to look their best. Pro Tan(r) is the Official Competition Tanning Provider for over 50 contests domestically (200+ internationally) including the Mr. Olympia for the past 16 years. Elysa is responsible for the companies training & education, event coordination & logistics, affiliate spray team management, athlete & customer relations and more. She is passionate about teaching independent spray tanners how to elevate their business but also encouraging athletes around the world to take control of their tanning experience by utilizing Pro Tan(r)'s DIY Kits and systems. Elysa loves discussing and educating the bodybuilding community regarding misconceptions about the competition tanning process and enjoys guiding athletes of all divisions in their DIY tanning endeavors. She believes that the tanning room is a sacred place and is committed to making all athletes tanning experience the highlight of their competition weekend. Listen in as @glamgirlbikini coach @amyehinger interviews her to learn all the tips and tricks you need to know for skin prep, competition base coat, and show day. You can email her at ejw@protanusa.com You can find us on Instagram @preplifepodcast and her @protan_official or @elysaweissbaum Use the code: GLAMGIRL for 20 % off your products. To end the drawing for the free products follow @protan_official @glamgirlbikini and @preplifepodcast Take a screenshot of this episode and tag us in your story to win. To apply for the team fill out the application link: https://www.glamgirlbikini.com/get-started/ 

Mar 30, 2021
Glam Girl Bikini Presents: Weight Gain and Hormones
27:38
Hormones. It's easy to blame them for everything, from mood swings to food cravings to those extra pounds that don't quite make sense. While weight fluctuation can be totally normal and healthy, truly unexplained weight gain can point to a hormone imbalance and might be your body's way of asking for extra help. If weight loss is a goal, it's essential to understanding your hormones, not blame them! Progesterone and Estrogen are two of the major menstrual cycle sex hormones that play interesting roles in regulating body weight. Supporting our body's progesterone production and understanding how it changes throughout life can help us maintain a healthy weight. Listen in as @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro deep dive into this topic. You can find us on Instagram @preplifepodcast You can apply for the team here: https://www.glamgirlbikini.com/get-started/ 
Mar 23, 2021
Glam Girl Bikini Presents: Coach Elizabeth Hart
45:27

In this episode @glamgirlbikini coach @amyehinger interviews @elizabeth_hart_kc She is Glam Girl's newest coach and gives insights on her "why" for competing and coaching. Along with this are talks about macros, weight training styles, posing practice and her struggles with hormones and hair loss. Be ready to be inspired by this amazing mom, wife, coach, athlete and nurse! You can find us on Instagram @preplifepodcast and you can apply for her coaching at: https://www.glamgirlbikini.com/get-started/ 

Mar 16, 2021
Glam Girl Bikini Presents; Progressive Overload
33:46
In this episode @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger talk about the Progressive Overload. The Progressive Overload is a gradual increase in stress on your body over time.  Here are the various methods used to overload: Method 1: Add Weight Method 2: Increase Repetitions/Sets (Volume) Method 3: Frequency (How many days a week/How many times you hit a body part) Method 4: Exercise Selection (hitting different angles) Method 5: Amount of rest between sets Method 6: Tempo/Time Under Tension (TUT)-counts, adding pulses, 1/4 reps eccentric reps Method 7: Intensity-RPE (Rate of Perceived Exertion) Method 8: Increased Range of Motion (Recovery work) Method 9: Mind Muscle Connection Method 10: Improving your form (Hire a trainer to watch your technique) You can find us on Instagram @preplifepodcast You can apply for the team at: https://www.glamgirlbikini.com/get-started/ 
Mar 09, 2021
Glam Girl Bikini Presents: Q & A with Ab Vacuums, Hormones and Waist Training
32:41

Do you have questions about ab vacuuming and waist training? Do wonder when it's appropriate to do an insulin reset or a cortisol reset? Maybe you are curious about what to look for in blood glucose readings or when to get your thyroid tested. If you have wondered about any of these topics' then this is the episode to listen to! @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger dive into discussions to answer all these questions and more. You can find us on Instagram @preplifepodcast and can apply for the team here: https://www.glamgirlbikini.com/get-started/

Coupon codes for competition suits and posing suits GLAMGIRL @angelcompetitionbikinis and enter to win a free $50 gift card or posing suit at https://bit.ly/300HtJp For discount on @byameliarose belts use the code: GLAMGIRL

Mar 02, 2021
Glam Girl Bikini Presents: Scale Fluctuations
29:58
We have all been there when the scale number jumps up for no apparent reason, and it causes stress and panic. During this episode @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro go into the many different ways that the number on the scale can be impacted and why these circumstances can cause fluctuations. Here is our list of several reason for temporary weight gain:
  • Creatine
  • Refeed increased carbs or sodium
  • Free meal gluten/dairy inflammation
  • Hormone Replacement Therapy
  • Use of PEDs and SARMs
  • Constipation 
  • Antibiotics
  • Sore muscles with over reaching with HIIT or Leg days most commonly
  • Period and ovulation track your cycle
  • Fiber too high
  • Stress/Cortisol loosing insulin sensitivity
  • Food choices
  • Hours of sleep (not as dehydrated)
  • Altitude
  • Aldosterone spike no water over 12 hours
  • Low sodium dieters 
  • Low carb dieters going back on carbs

You can find us on Instagram @preplifepodcast and can apply for the team here: https://www.glamgirlbikini.com/get-started/ 

Feb 23, 2021
Glam Girl Bikini Presents: Tips to Get Back on Track
32:47

Have you had a slip up or gotten off track with your goals? Do you struggle with consistency to follow a plan? If so this podcast might be helpful as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger dive into 5 tips to getting back on track. These include:

1. Commit to yourself and find your "why".

2. Make the decision and go. Take Action.

3.Build momentum by winning. Take daily steps toward the big goal.

4. Plan out your day for success.

You can find us on Instagram @preplifepodcast and apply for the team at: https://www.glamgirlbikini.com/get-started/ 

5. Create more accountability.

Feb 16, 2021
Glam Girl Bikini Presents: Prep Life and Personal Relationships
37:58

Are you prepping for a show and wondering how it all fits with family, friends and significant others? If so, this is the episode to listen to in order to learn how to navigate through the meals out, vacations, having kids, and date nights. @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger go through various scenarios that can arise in both a cut or an improvement season and how to fit the "Prep Life" in harmoniously with all your personal relationships. You can find us on Instagram @preplifepodcast and you can apply for the team at: https://www.glamgirlbikini.com/get-started/ 

Feb 09, 2021
Glam Girl Bikini Presents: Making Peace with Food and Food Relationships
37:15
In this episode @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger deep dive into making peace with food and how to navigate a mindful intuitive approach. The priciples discussed are from the book: "Intuitive Eating" by Evelyn Tribole and Elyse Resch. You can find us on Instagram @preplifepodcast and apply for the team at: https://www.glamgirlbikini.com/get-started/  10 Principles of Intuitive Eating 1. Reject the Diet Mentality 2. Honor Your Hunger 3. Make Peace with Food 4. Challenge the Food Police  5. Discover the Satisfaction Factor 6. Feel Your Fullness 7. Cope with Your Emotions with Kindness 8. Respect Your Body 9. Movement—Feel the Difference 10. Honor Your Health—Gentle Nutrition
Feb 02, 2021
Glam Girl Bikini Presents: Improvement Season Reasons
34:16

In this episode bikini coaches @amyehinger and @chrisnicole_ifbbpro give tips on ways to maximize your improvement season. Topics that are discussed are: Dexa Scans, Fit3D scans, recovery, cupping, chiropractic work, physical therapy, muscle activation technique, use of waist trainers, massage therapy and meeting your needs without food. Some of the suggested ways of coping without food are from the book "Intuitive Eating" by Evelyn Tribole and Elyse Resch. They include: getting rest, sensual pleasure, expressing feelings, being understood, getting intellectually and creatively stimulated, and receiving comfort and warmth. You can apply for the team at: https://www.glamgirlbikini.com/get-started/ You can find us on Instagram @preplifepodcast and @glamgirlbikini

Jan 26, 2021
Glam Girl Bikini Presents: Finding Your Motivation in 2021
30:28

Do you make fitness resolutions over and over, only to see your efforts fizzle out? Do you buy tons of tupperware for meal prep, but never cook the meals? Do you struggle with weight loss setbacks like vacations or special occasions? Do you feel motivated, but your behavior doesn’t match your intentions? If you are answering yes to any of these questions it might be that you need to discover what your "tendency" is for motivation. Be sure to read the book the “Four Tendencies” by Gretchen Rubin and listen in on this episode as we deep dive how these are seen when living the Prep Life. Here is a brief description of what the four tendencies are:

  • Upholder – meets BOTH inner and outer expectations
  • Obliger – meets outer expectations but RESISTS inner expectations
  • Rebel – resists BOTH inner and outer expectations
  • Questioner – meets inner expectations but RESISTS outer expectations
You can take the quiz  to figure out your tendency on Gretchen Rubin’s website! https://quiz.gretchenrubin.com/ You can find us on InstaGram @preplifepodcast and @glamgirlbikini Co-hosts are bikini coaches @chrisnicole_ifbbpro and @amyehinger Apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/
Jan 19, 2021
Glam Girl Bikini Presents: Creatine Monohydrate Benefits
30:15
Have you ever wondered if creatine is right for you? In this episode bikini coaches @amyehinger and @chrisnicole_ifbbpro dive into some common questions that are asked about this highly researched supplement. Some examples of questions answered in the episode are: Can we get enough creatine through our diet? The avg diet only provides 1 gram per day and it's lower in vegans/vegetarians/red meat eaters. Normal diet will provide 60-80% saturation and Supplementation boosts saturation by 20-40% What is the appropriate dosage of creatine? 5 grams per day = 2.5 lbs of uncooked steak (cooking denatures the creatine) When or why should a person creatine load? If you're not taking it or have taken time off from it then taking 20 grams for a week can be beneficial. It can cause GI disruption. No load may take up to 2 months to fully saturate.  Effect on ATP? To combat muscle fatigue. Higher stores of creatine kinase indirectly improves training performance and recovery by producing more creatine phosphate Will creatine make me look watery? It saturates in the muscle cells. Not under the skin. The water in the muscle fibers increases diameter which could further increase muscle growth through cellular swelling Are there long term effects of taking creatine? No studies have shown this to be true so cycling off is not necessary Positive reasons for taking creatine : Increases in strength can improve from 5-15% Training volume and hypertrophy correlations more volume=more muscle over time. You can order Project-1 or Creatine Monohydrate here: https://1stphorm.com/glamgirlbikini You can find us on Instagram @preplifepodcast and @glamgirlbikini You can apply for the team by clicking the application link: https://www.glamgirlbikini.com/get-started/     
Jan 12, 2021
Glam Girl Bikini Presents: J.M. Manion Around the NPC
01:05:22

In this episode @glamgirlbikini coach @amyehinger interviews @aroundthenpc_jm J. M. Manion official NPC and IFBB Pro Leauge photographer, lead journalist and assistant creative director of layout and design. He is the co-owner of multi-media company J.M. Manion Productions Inc, and has been in the profession for 35 years. He is the master of candid photos and lighting and some may know him as "Batman". This interview deep dives into the history of the National Physique Committee and the IFBB and includes talks regarding the trends and evolution of the sport of bodybuilding. Further conversations include: what it takes to go pro, how bikini has evolved, how the wellness division came about, what the judges are looking for, how the pandemic effected shows in 2020 and what to look for in 2021. You can find JM at: http://jmmanion.com/ @npcnewsonlineofficialpage @jmmanion or you can email him at: jmmnpc@aol.com You can find us on instagram @preplifepodcast and can apply for the team at: https://www.glamgirlbikini.com/get-started/

Jan 05, 2021
Glam Girl Bikini Presents: 2020 Year in Review/Goal Setting in 2021
27:32

Has it been a crazy year for you? We know 2020 hasn't been easy for most people, and with that there are big hopes for a more positive 2021! However, we are here to share how to set yourself up for the most success in 2021. In this episode we go over how to set up S.M.A.R.T. goals and how to evaluate the seven areas of life. The seven areas are: Spiritual, Fitness, Education, Family, Career, Social and Financial goals. Also included in this episode, @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger go through tips and tricks on utilizing apps and planning methods to achieve your long term and short term goal success. Apply for the team: https://www.glamgirlbikini.com/get-started/ You can find us on Instagram @preplifepodcast please share your 2020 reflections and your 2021 goals with us!!

Dec 30, 2020
Glam Girl Bikini Presents: Bikini Olympia 2020 Recap
33:52

The Bikini Olympia 2020 was amazing this year and we want to share our perspectives and opinions on how this year's event went. Be sure to tune in as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger dive deep into the stats, critiques and observations of the top 10. This year's winner was Janet Layug along with 2nd place Jennifer Dorrie, 3rd Etila Santiago, 4th Angelica Teixeira, and 5th place Lauralie Chapados. You can find us on Instagram @preplifepodcast and you can apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/

Dec 22, 2020
Glam Girl Bikini Presents: Coaching and Competing, Loose Skin, USA's recap
33:01

Are you a bikini competitor that has had kids and is dealing with loose skin? Have you ever wondered if it's possible to compete and coach? All of these topics and a recap on USA's and the Wellness Division are discussed in this episode. Be sure to tune in as Bikini and Wellness Coaches @amyehinger and @chrisnicole_ifbbpro give their thoughts and tips. You can find us on Instagram @preplifepodcast and @glamgirlbikini You can apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/ 

Dec 15, 2020
Glam Girl Bikini Presents: IFBB Pro Emily Plajer
46:55

In this episode @glamgirlbikini coach @amyehinger interviews IFBB Bikini Pro@emily_plajer Emily shares her journey to the IFBB Pro League along with her most recent pro debut win at the Atlantic Coast Pro where she earned Olympia qualification. Her journey started in 2013 and she shares her tips and advice she that she has learned along the way. Be sure to tune in if you want to hear about her training splits, how she grows her glutes, posing practice methods, and so much more! You can find us on Instagram @preplifepodcast and you can apply for the team at: https://www.glamgirlbikini.com/get-started/

Dec 08, 2020
Glam Girl Bikini Presents: Blood work, Periods on Peak Week and Unicorn Prep
31:35

Are you training for a bikini competition and wondered about getting blood work done to optimize your results? Have you wondered what type of peaking methods are optimal for you if you are in peak week and on your period? If you want to know these answers and more then listen in as bikini coaches @amyehinger and @chrisnicole_ifbbpro go over the various hormones to check and their philosophies in coaching competitors in this episode. You can find us on Instagram @preplifepodcast or @glamgirlbikini You can apply for your UNICORN PREP at: https://www.glamgirlbikini.com/get-started/

Dec 01, 2020
Glam Girl Bikini Presents: Avoid Overeating During the Holidays
34:59
Are you post show and having trouble with overeating? Or are you a person that has just trouble with overeating when it comes to family gatherings around the holidays? If so then listen in as Bikini Coaches @amyehinger and @chrisnicole_ifbbpro go over some tips on how to stop overeating: 1 AVOID WAITING UNTIL YOU’RE RAVENOUS TO EAT 2 ARE YOU HUNGRY ENOUGH TO EAT A NUTRIENT DENSE SNACK? 3 DRINK FLUIDS BEFORE YOU EAT 4 CONNECT MORE WITH YOUR FOOD 5 APPRECIATE THOSE FIRST FEW BITES 6 ENGAGE YOUR SENSES 7 CLEAR DISTRACTIONS 8 BALANCE YOUR PLATE 9 TAKE TIME-OUTS AS YOU EAT 10 ASSESS YOUR FULLNESS POST-MEAL 11 MANAGE YOUR STRESS 12 AVOID THE “LAST SUPPER EFFECT” You can find us on Instagram @preplifepodcast and @glamgirlbikini You can apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/
Nov 24, 2020
Glam Girl Bikini Presents: Peak Week, Show Day and Post Show Tips
32:54

Are you new to the sport of bodybuilding and wondering what to expect for your first bikini competition? If so, then you don't want to miss this episode where we share tips and tricks on peak week, show day and post show so you are fully prepared. Even if you are a veteran of the sport of bodybuilding @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger share hacks to making the most of your show day and post show experience. Additional topics discussed are Wellness, Bikini Overall Champion, Makeup, Hair, Tanning, Check in, Suit Rental and much much more! You can find us on Instagram @preplifepodcast You can apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/ 

Nov 17, 2020
Glam Girl Bikini Presents: Angel Competition Bikinis Karah Jones
45:29

This episode is all about the bikini! Glam Girl Bikini Coach @amyehinger interviews co-owner of Angel Competition Bikinis Karah Jones. During this interview topics such as color, cut, connectors and crystals are discussed along with everything you would need to pick the perfect suit. Other topics included are how Karah and her sister started the company, what their why is, and tips and advice on personal growth and becoming an entrepreneur. Click the link in bio of @preplifepodcast or @glamgirlbikini or @angelcompetitionbikinis for your chance to win a $50 gift card by leaving a review of the podcast on iTunes. You can apply for the team by clicking the application link: https://www.glamgirlbikini.com/get-started/

Nov 10, 2020
Glam Girl Bikini Presents: Spot Reducing, Craving Control, Posing Seminar, Aldosterone
31:19

Have you ever wondered if spot reducing is a real thing? Have you wondered if cutting sodium is a bad idea during peak week? Have you had a binge and wondered what to do next? Are you finding yourself giving into your cravings? In this Q and A IFBB Bikini Professional @chrisnicole_ifbbpro and bikini coach @amyehinger dive into these topics and much much more. Be sure to find us on IG @glamgirlbikini to get registered for the Zoom Posing Seminar on Nov 8th at 1-3pm CST: https://bit.ly/3kPEbkW Apply for coaching: https://www.glamgirlbikini.com/get-started/

Nov 03, 2020
Glam Girl Bikini Presents: IFBB Bikini Pro Janean Priest
41:09

In this episode @glamgirlbikini coach @amyehinger interviews IFBB Bikini Pro Janean Priest @janeanpriest_ifbbpro She shares her bikini journey that started at age 56 and her journey to turning pro at age 58! This amazing woman is such an inspiration; proving age is just a number. Listen in and find out what her feedback was from Masters Nationals where she won the overall title in the 55+ category. Also included are tips on how she builds muscle as a hard gainer. Be sure to follow us on InstaGram @preplifepodcast and sign up for the team at: https://www.glamgirlbikini.com/get-started/

Oct 27, 2020
Glam Girl Bikini Presents: Post Show Body Image
32:25

Are you done with your show and the scale keeps climbing? Are you finding it hard to love your body post show? If so you are not along and bikini coaches @chrisnicole_ifbbpro and @amyehinger go over 10 ways to love your body:

1.Honor what your body can accomplish

2.Get Moving

3.Invest in clothes you're excited to wear

4. Find ways to be present in your body

5.Remember beauty is in the eye of the beholder

6.Ditch negative influences

7.Tap into your body image origins

8.Find Neutrality

9.Have self compassion

10.Accept what you can't control

You can find us on Instagram @preplifepodcast and @glamgirlbikini

Apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/

Oct 20, 2020
Glam Girl Bikini Presents: IFBB Bikini Pro Ashlyn Brown
01:00:58

In this episode @glamgirlbikini coach @amyehinger interviews IFBB Bikini Pro @ab_bikinifit Ashlyn Brown. Ashlyn shares everything from her journey to turning pro to now in her pro career. Topics included in the episode are: Ashlyn's tips on training shoulders and glutes, posing practice, macro dieting, peak week and Olympia points and qualification system and much much more. 

Oct 13, 2020
Glam Girl Bikini Presents:Tahoe Pro Recap
30:46

In this episode @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger recap the IFBB Tahoe Bikini Pro Show. Included in this talk are  topics such as: what the judges are looking for, peaking methods, improvement season and mini cuts. Chris discusses her post show feels and also her reflections on how she will move forward in her prep life. You can find us on Instagram @preplifepodcast and you can apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/

Oct 06, 2020
Glam Girl Bikini Presents: IFBB Bikini Pro Lauren Dannenmiller
50:43

In this episode @glamgirlbikini coach @amyehinger interviews IFBB Bikini Pro @laurendannenmiller She shares her journey as an NPC amateur athlete, to winning her pro card, and her two pro seasons. This episode is packed with pro tips and tricks that Lauren has utilized over the years. Topics explained are recovery diet, reverse diet, rapid back load, diet breaks and much more. You can find us on Instagram @preplifepodcast and @glamgirlbikini and you can apply for the team at:  https://www.glamgirlbikini.com/get-started/ You can find Lauren at: http://m.youtube.com/channel/UCjsa9R61Vx-k-8KQSQksdiQ?view_as=subscriber Https://teamcosmicbodies.com/ @teamcosmicbodies

Sep 29, 2020
Glam Girl Bikini Presents: 10 Things Successful Coaches Do
31:57

Here are the active habits that Precision Nutrition recommends for top coaches to do in order to be set apart from the rest:

  1. Human Connections
  2. Ask "Why"
  3. Help the Competition
  4. Do Less
  5. Practice the Basics
  6. Listen to what you don't want to hear
  7. Know when to shut up
  8. Practice being imperfect
  9. Keep it Real
  10. Ask for Help

You can apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/

You can find us on Instagram @amyehinger @chrisnicole_ifbbpro @preplifepodcast @glamgirlbikini

Sep 22, 2020
Glam Girl Bikini Presents: L-Carnitine, Hair and Self Care
36:19

Have you ever wondered what the science is behind L-Carnitine and fat loss? Are you stepping on stage soon and just don't know where to begin with hair selection? Are you feeling stressed out and just need some tips on how to manage your stress? If you answered "yes" to any of these questions then this is the episode for you! Bikini coaches @amyehinger and @chrisnicole_ifbbpro dive into these topics and more. Find us on Instagram @preplifepodcast and @glamgirlbikini Click the link to apply for the team: https://www.glamgirlbikini.com/get-started/ Use the link to order the new L-Carnitine https://1stphorm.com/glamgirlbikini  

 

Sep 15, 2020
Glam Girl Bikini Presents: Finding Your Focus
32:08

In this episode bikini coaches @amyehinger and @chrisnicole_ifbbpro discuss the concept behind the book "Pick 3" and how it is relevant to the Prep Life. In life we have 5 main focus areas: work, family, friends, fitness and sleep. In order to "find your focus" it's important to prioritize 3 areas in order to find great success in life. Other topics include strategies on how to be more present with your food and current prep status. You can find us on Instagram @preplifepodcast and @glamgirlbikini You can apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/ 

Pick Three: You Can Have It All (Just Not Every Day)

Book by Randi Zuckerberg

 
Sep 08, 2020
Glam Girl Bikini Presents: Apple Watch, Whoop Strap, Oura Ring and FitBit
38:05
This episode is dedicated to reviewing the various fitness tracking devices such a the Apple Watch, Whoop Strap, Oura Ring and Fitbit. Bikini Coaches @amyehinger and @chrisnicole_ifbbpro give their thoughts on how to optimize your competition training. Topics included are steps, sleep, strain, recovery, and HRV. The heart rate variability of an individual is the  variation in milliseconds between heartbeats. Some situations result in an increase in variation (high HRV), while others cause the intervals between beats to stay more constant (low HRV). By balancing the two forces, the ANS helps you respond to daily stressors and regulate some of your body’s most important systems, including heart rate, respiration, and digestion.
  • Your rest-and-digest tells your heart to slow down, making room for variability between beats (higher HRV)
  • Your fight-or-flight system tells your heart to speed up, limiting space for variability (lower HRV)
Keep in mind that there are many factors that impact your ANS and, therefore, your HRV: Because HRV is so responsive, there are multiple touch points where it can provide insights. Helpful metrics to track are: A single nightly HRV reading can show you:
  • A higher HRV score that reflects a rest day, cool bedroom, or “mindful” low/moderate intensity activities such as hiking or yoga
  • A lower HRV score that results from dehydration, alcohol, late meal or exercise, illness, a high-intensity workout, acute stress, or a hot bedroom
 

You can find us on Instagram @preplifepodcast or @glamgirlbikini

You can apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/

Sep 01, 2020