Prep Life

Glam Girl Bikini Presents: Finding Your Motivation in 2021

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/

Glam Girl Bikini Presents: Creatine Monohydrate Benefits

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/ 

 

 

Glam Girl Bikini Presents: J.M. Manion Around the NPC

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/

Glam Girl Bikini Presents: 2020 Year in Review/Goal Setting in 2021

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!!

Glam Girl Bikini Presents: Bikini Olympia 2020 Recap

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/

Glam Girl Bikini Presents: Coaching and Competing, Loose Skin, USA's recap

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/ 

Glam Girl Bikini Presents: IFBB Pro Emily Plajer

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/

Glam Girl Bikini Presents: Blood work, Periods on Peak Week and Unicorn Prep

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/

Glam Girl Bikini Presents: Avoid Overeating During the Holidays

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/

Glam Girl Bikini Presents: Peak Week, Show Day and Post Show Tips

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/