Prep Life

Muscle Preservation, Peaking Protocol and Nutrient Timing Part 2 Q& A

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

Glam Girl Bikini Presents: Female Hormones with Dr. Jay Goodbinder

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/ 

 

Glam Girl Bikini Presents: Work Smarter Not Harder

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/ 

Glam Girl Bikini Presents: Training Intensity, Tattoos, Stretch Marks, & Deep Work

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/

Glam Girl Bikini Presents: IFBB Bikini Pro Whitney Wiser

@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/ 

Glam Girl Bikini Presents: Expectation for Peak Week and Post Show

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/ 

Glam Girl Bikini Presents: IFBB Bikini Pro Sarah Law

@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/

Glam Girl Bikini Presents: Weight Loss Hacks

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.

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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/ 

 

Glam Girl Bikini Presents: Vegan Bodybuilding with Corinne Galland

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/ 

Glam Girl Bikini Presents: Quality Sleep

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/