Prep Life

Glam Girl Bikini Presents: Post Show Body Image

Are you done with your show and the scale keeps climbing? Are you finding it hard to love your body post show? If so you are not along and bikini coaches @chrisnicole_ifbbpro and @amyehinger go over 10 ways to love your body:

1.Honor what your body can accomplish

2.Get Moving

3.Invest in clothes you're excited to wear

4. Find ways to be present in your body

5.Remember beauty is in the eye of the beholder

6.Ditch negative influences

7.Tap into your body image origins

8.Find Neutrality

9.Have self compassion

10.Accept what you can't control

You can find us on Instagram @preplifepodcast and @glamgirlbikini

Apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/

Glam Girl Bikini Presents: IFBB Bikini Pro Ashlyn Brown

In this episode @glamgirlbikini coach @amyehinger interviews IFBB Bikini Pro @ab_bikinifit Ashlyn Brown. Ashlyn shares everything from her journey to turning pro to now in her pro career. Topics included in the episode are: Ashlyn's tips on training shoulders and glutes, posing practice, macro dieting, peak week and Olympia points and qualification system and much much more. 

Glam Girl Bikini Presents:Tahoe Pro Recap

In this episode @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger recap the IFBB Tahoe Bikini Pro Show. Included in this talk are  topics such as: what the judges are looking for, peaking methods, improvement season and mini cuts. Chris discusses her post show feels and also her reflections on how she will move forward in her prep life. 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: IFBB Bikini Pro Lauren Dannenmiller

In this episode @glamgirlbikini coach @amyehinger interviews IFBB Bikini Pro @laurendannenmiller She shares her journey as an NPC amateur athlete, to winning her pro card, and her two pro seasons. This episode is packed with pro tips and tricks that Lauren has utilized over the years. Topics explained are recovery diet, reverse diet, rapid back load, diet breaks and much more. You can find us on Instagram @preplifepodcast and @glamgirlbikini and you can apply for the team at:  https://www.glamgirlbikini.com/get-started/ You can find Lauren at: http://m.youtube.com/channel/UCjsa9R61Vx-k-8KQSQksdiQ?view_as=subscriber Https://teamcosmicbodies.com/ @teamcosmicbodies

Glam Girl Bikini Presents: 10 Things Successful Coaches Do

Here are the active habits that Precision Nutrition recommends for top coaches to do in order to be set apart from the rest:

1. Human Connections
2. Ask "Why"
3. Help the Competition
4. Do Less
5. Practice the Basics
6. Listen to what you don't want to hear
7. Know when to shut up
8. Practice being imperfect
9. Keep it Real
10. Ask for Help

You can apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/

You can find us on Instagram @amyehinger @chrisnicole_ifbbpro @preplifepodcast @glamgirlbikini

Glam Girl Bikini Presents: L-Carnitine, Hair and Self Care

Have you ever wondered what the science is behind L-Carnitine and fat loss? Are you stepping on stage soon and just don't know where to begin with hair selection? Are you feeling stressed out and just need some tips on how to manage your stress? If you answered "yes" to any of these questions then this is the episode for you! Bikini coaches @amyehinger and @chrisnicole_ifbbpro dive into these topics and more. Find us on Instagram @preplifepodcast and @glamgirlbikini Click the link to apply for the team: https://www.glamgirlbikini.com/get-started/ Use the link to order the new L-Carnitine https://1stphorm.com/glamgirlbikini  

 

Glam Girl Bikini Presents: Finding Your Focus

In this episode bikini coaches @amyehinger and @chrisnicole_ifbbpro discuss the concept behind the book "Pick 3" and how it is relevant to the Prep Life. In life we have 5 main focus areas: work, family, friends, fitness and sleep. In order to "find your focus" it's important to prioritize 3 areas in order to find great success in life. Other topics include strategies on how to be more present with your food and current prep status. 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/ 

Pick Three: You Can Have It All (Just Not Every Day)

Book by Randi Zuckerberg

 

Glam Girl Bikini Presents: Apple Watch, Whoop Strap, Oura Ring and FitBit

This episode is dedicated to reviewing the various fitness tracking devices such a the Apple Watch, Whoop Strap, Oura Ring and Fitbit. Bikini Coaches @amyehinger and @chrisnicole_ifbbpro give their thoughts on how to optimize your competition training. Topics included are steps, sleep, strain, recovery, and HRV. The heart rate variability of an individual is the  variation in milliseconds between heartbeats.

Some situations result in an increase in variation (high HRV), while others cause the intervals between beats to stay more constant (low HRV). By balancing the two forces, the ANS helps you respond to daily stressors and regulate some of your body’s most important systems, including heart rate, respiration, and digestion.

• Your rest-and-digest tells your heart to slow down, making room for variability between beats (higher HRV)
• Your fight-or-flight system tells your heart to speed up, limiting space for variability (lower HRV)

Keep in mind that there are many factors that impact your ANS and, therefore, your HRV:

Because HRV is so responsive, there are multiple touch points where it can provide insights. Helpful metrics to track are: A single nightly HRV reading can show you:

• A higher HRV score that reflects a rest day, cool bedroom, or “mindful” low/moderate intensity activities such as hiking or yoga
• A lower HRV score that results from dehydration, alcohol, late meal or exercise, illness, a high-intensity workout, acute stress, or a hot bedroom

 

You can find us on Instagram @preplifepodcast or @glamgirlbikini

You can apply for the team by clicking the link: https://www.glamgirlbikini.com/get-started/

Glam Girl Bikini Presents: Progesterone

Do you suffer from:Insomnia or sleep disturbance, low libido, mood changes, anxiety and irritability, headaches and migraines, weight gain, irregular menstrual cycles? If so, these could be signs you have low progesterone. In this episode bikini coaches @chrisnicole_ifbbpro and @amyehinger address ways to increase progesterone naturally. To start,

what is progesterone? Progesterone is a female sex hormone that prepares the uterus for pregnancy. Progesterone is the main hormone of the luteal phase which begins following ovulation (around day 14 of your cycle). The drop in progesterone (and estrogen) at the end of your luteal phase triggers the beginning of your cycle.

Reasons you might have low progesterone

1. Stress

Your body will always choose survival over procreation. This means you will preferentially make cortisol over progesterone when exposed to chronic stress. Pregnenolone, which I like to think of as the “mama hormone” gives birth to both progesterone and cortisol, as well as other hormones. In times of stress, pregnenolone will be shunted to make cortisol at the expense of progesterone. This is what is known as the “pregnenolone steal.” In addition, cortisol blocks progesterone receptors, which means that you can not efficiently use the progesterone you are making. 

2. Hypothyroidism

Remember pregnenolone?  To even make the molecule you need to create progesterone you must first have adequate thyroid hormone. 

3. PCOS

Rises in testosterone mean lower levels of progesterone. Making sure you’re producing adequate progesterone is essential in order to ovulate. Without ovulation, not only is it difficult for your body to adequately clear the uterine lining during menses, but it’s impossible to get pregnant. And it’s important to understand that even if you’re having a period, it doesn’t mean you’re ovulating! 

4. Age

After age 35, there is an inevitable decline in progesterone. 

5. Elevated prolactin

Prolactin is the hormone that triggers lactation but can rise in non-lactating women as well. This is a problem because high levels of prolactin can interfere with progesterone production and inhibit ovulation. High prolactin can be the result of a poor diet, stressful lifestyle or something more serious so you definitely want to get this checked out. 

6. Estrogen dominance

occurs whenever a woman produces too much estrogen relative to her progesterone levels. Estrogen dominance can occur during perimenopause or menopause but is becoming more prevalent among women of childbearing age. Excess body fat, chronic stress, and a diet high in sugar and processed starchy carbs can contribute to blood sugar imbalance and hormone dysregulation. When progesterone is low due to estrogen dominance, you’ll likely experience other symptoms like fluid retention and irritability.

How to increase progesterone

1. Manage stress

As mentioned above, chronic stress increases the secretion of cortisol and adrenaline at the expense of sex hormones like progesterone.Try stress management techniques such as deep breathing, mindfulness, or just walking the dog or talking with a friend. 

2. Progesterone foods – Eat fat!

Cholesterol is necessary for the synthesis of pregnenolone (the “mama” hormone), which in turn makes progesterone. Cholesterol is also necessary for the production of thyroid hormone! 

Fat will also help to balance blood sugar. Insulin sensitivity or blood sugar imbalance has deleterious effects on your hormones. Studies suggest that improving insulin sensitivity can dramatically increase progesterone levels in those with luteal phase defects.(1) 

Fat from trusted sources of meat, lard, fatty fish, and plant-derived fats like coconut oil, olive oil, olives, nuts, seeds, and avocado are all good progesterone food choices . Women wanting to improve their hormones should eat at least 2 tablespoons of fat at every meal to support natural hormone balance.

3. Vitex agnus-castus (Chaste tree berry)

Vitex raises progesterone by stimulating the secretion of Luteinizing Hormone (LH) from the brain, which then stimulates ovaries to produce progesterone. Vitex has also been shown to reduce prolactin secretion while raising progesterone levels. 

4. Green tea

Green tea helps with estrogen metabolism, which is critical when dealing with estrogen dominance and lowered estrogen levels are associated with fewer incidences of cancer, especially breast cancer. 

5. Rhodiola rosea

Rhodiola helps to balance cortisol output, which indirectly supports healthy progesterone production. 

6. Zinc

Zinc increases follicle stimulating hormone (FSH), which supports healthy ovulation, which triggers the ovaries to produce progesterone. 

Get plenty of zinc-rich foods like oysters, herring, beef, lamb, pork, liver, egg yolks, oats, pecans, Brazil nuts, pumpkin seeds, ginger root, mustard, chilli powder, peas, carrots, beets, and cabbage.

7. Magnesium

Magnesium is involved in many of the body’s reactions and is essential to adrenal health, which is essential for healthy hormone production! Supplement or eat plenty dark green vegetables, almonds, pecans, cashews, brazil nuts, seeds, legumes, brown rice, avocado, and dried apricots. 

8. Vitamin B6

B6 is involved in estrogen metabolism and can easily become depleted if estrogen dominance is a problem. Vitamin B6 possesses “progesterone-like effects” and has been shown to reduce estrogen while increasing progesterone levels.And definitely eat some of the following B6-rich foods: liver and other organ meats, fish, poultry, egg yolk, dried beans, peanuts, walnuts, banana, prunes, potatoes, cauliflower, cabbage, and avocado. 

9. Vitamin C 

Antioxidants like vitamin C may increase and intensify the effects of progesterone. Vitamin C has also been shown to raise progesterone levels and resolve luteal phase defects, resulting in improved fertility.  Or, you can try these high-vitamin C foods: Citrus fruits, strawberries, mango, papaya, watermelon, tomatoes, broccoli. Brussels sprouts, cauliflower, cabbage, and spinach.

Supplements to order: Harmony https://1stphorm.com/products/harmony/?a_aid=glamgirlbikini

DB Goddess 

https://1stphorm.com/products/1-db-goddess/?a_aid=glamgirlbikini&a_aid=glamgirlbikini&a_bid=4b7ce806&chan=AE 

Core-21

https://1stphorm.com/products/core-21/?a_aid=glamgirlbikini&a_aid=glamgirlbikini&a_bid=4b7ce806&chan=AE

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: Bikini to Wellness Coach Drea

This episode Coach @amyehinger interviews @drea.lightning.luna about her bikini competition journey and how it has led her to the NPC Wellness Category. Also included in this talk is her journey from lifestyle/weight loss client to physique competitor. Coach Drea shares her online coaching style and philosophy, along with what it means to her to live the "Prep Life." You can apply for her coaching by clicking the Get Started link: https://www.glamgirlbikini.com/get-started/ You can find us on InstaGram @preplifepodcast and @glamgirlbikini