Prep Life

Smarter Faster Better Part 2

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/ 

Smarter Faster Better Part 1

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/ 

Tips For Preventing Stage Fright

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

Test Your Prep Life IQ

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/ 

Real Talk Nutrition Coaching Mistakes

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

Celeste Rains-Turk: Mindset Workshop & Season Kickoff Retreat

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/ 

Dr. Bill Campbell Rapid Fat Loss, Diet Breaks, Reverse Dieting and Physique Enhancement

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/ 

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