Prep Life

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

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/