Prep Life

Glam Girl Bikini Presents: Pro Tan Tips with Elysa Weissbaum

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/ 

Glam Girl Bikini Presents: Weight Gain and Hormones

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/ 

Glam Girl Bikini Presents: Coach Elizabeth Hart

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/ 

Glam Girl Bikini Presents; Progressive Overload

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/ 

Glam Girl Bikini Presents: Q & A with Ab Vacuums, Hormones and Waist Training

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

Glam Girl Bikini Presents: Scale Fluctuations

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/ 

Glam Girl Bikini Presents: Tips to Get Back on Track

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.

Glam Girl Bikini Presents: Prep Life and Personal Relationships

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/ 

Glam Girl Bikini Presents: Making Peace with Food and Food Relationships

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

Glam Girl Bikini Presents: Improvement Season Reasons

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