Prep Life

Overcoming setbacks and Goal Setting

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/ 

 

 

Prep Life and Post Show Blues with Coach Brittany Gabel

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/ 

Pregnancy, Postpartum and Prep Life

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

International Competitions, Green Tans, and the Wellness Debate

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/ 

Leaky Gut

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/ 

Deep Stress vs Deep Recovery

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/ 

Action Steps to Develop Positive Daily Habits

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.

Real Talk: PEDs Sarms and Drug Tested Events

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/ 

Q & A: HRT, Bikini Trends, Waistlines and Menopause

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

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

Follow us on Instagram @preplifepodcast

Build Muscle While Losing Fat: Re-composition 101

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