Prep Life

Glam Girl Bikini Presents: Self Efficacy and Goal Adherence

Most New Year's resolutions fail by February. In this podcast we go over tips on how you can find success in sticking to your goals in 2020:

1. Build self-efficacy. Believe that you can dot it and that you can execute the action steps required to achieve your goals.

2. Visualize your goal happening. See yourself as if you have already achieved the goal and talk in the first person using affirmations.

3. Create accountability. You can do this by hiring a coach and participating in weekly check-ins. 

4. Make big goals smaller. Break your big goals down into monthly, weekly and daily tasks that help you move forward. Bite size pieces can help reduce the feeling of being overwhelmed by big tasks.

5. Give yourself a day off. Stay in tune with your body and listen to it when you need to recharge. Practices could include: deload day, yoga class or a refeed meal.

6. Take your brain out of it. Create habits for change and strengthen your will power muscle. 

7. Schedule your new habits. Make time to accomplish your newly set goals so they start to become a part of your everyday life.

8. Surround yourself with success. Find a mentor that will lead you down the proper path. Join a team or get an accountability partner. Fill your mind with positive thoughts by listening to audio that educates you and motivates you. Monitor your social media and the influence it has on your self talk.

9. Look back. Remember to celebrate how far you have come and collect data and progress pictures to remind you of how much you have changed.

10. Prep for success. This could be accomplished through the use of macro counting, MyFitnessPal or doing meal prep Sundays. Be sure to plan ahead so that when life gets busy you are prepared to stick to your goals.

Co-hosts are Bikini Coaches @amyehinger and @chrisnicole_ifbbpro  You can find us on Instagram @preplifepodcast and @glamgirlbikini Apply for the team by clicking the link:https://glamgirlbikini.com/glam-girl-bikini-application/

Glam Girl Bikini Presents: New Year Bikini Goals

It's that time of year again! Time to set new goals for 2020. Bikini Coaches @amyehinger and @chrisnicole_ifbbpro are here to help put your 2019 year in review. After going through this exercise you will be able to better achieve your new bikini goals in 2020!

Please rate these areas by each month in 2019 with a rating of 1-10:

1. Financial-Did you save enough? Have enough streams of income, & or financial comfort?
2. Physical Health-Did you get stronger?Improve body composition, cardiovascular health & or have good immunity? 
3. Mental Wellness-Were you stressed, depressed, happy & or anxious? 
4. Environment-What do the place where you spend the majority of your time look like? Does your work space, home, car, closet, and or garage give you anxiety?
5. Hobbies/Restorative-Were you able to spend time doing things out in nature and or full filling your creative side? Did you frequently do things you love such as skiing, yoga, travel, riding your motorcycle etc
6. Romantic Life-How satisfied are you in your romantic relationship? Have you given it time and attention, gone on dates and put yourself out there?
7. Friendship & Family-Have you spent enough quality time with those friends that lift you up and or your family?
8. Purpose-Did you do what you are intended you to do? Did you make an impact, help others, or do things that matter to you?
9. Spirituality-Were you connected to a higher power?
10. Personal Growth-Did you take feedback from others, did you educate yourself, did you work on being a better human, and or more responsible etc?

Once you have given yourself a rating. Take a look at the two categories you scored the lowest. Pick the one that’s the most important to make a change and that’s the most realistic to improve. Keep that key priority when you come up with a list of 10 SMART goals: S.pecific M.easurable A.ttainable/achievable R.ealistic T.ime sensitive. Make this list diverse. Start by brainstorming then reflect after about how it will make you feel when you achieve it in 2020.

From this goal list of 2020 you will find your "Push Goal". It's that one goal that will drive you to achieving the whole list

The PUSH goal should create a greater likelihood of all the others happening.

You’re going to need to put a D-discipline M-money T-time or S-skills next to the goals 1-10. This will help you establish the criteria for making them happen. Be sure to put the goals in writing as it improves the chances of them happening. You can find out more about the Push goals by listening to Chalene Johnson's podcast: https://www.chalenejohnson.com/podcasts/creating-plan-for-next-90-days/ You can find us on Instagram @preplifepodcast and @glamgirlbikini Apply for the team by clicking the link: https://glamgirlbikini.com/glam-girl-bikini-application/

 

 

Glam Girl Bikini Presents: IFBB Pro Imposter Syndrome

Are you suffering from Imposter Syndrome or negative self-talk? Signs of imposter syndrome tend to show up as lack of self-confidence in your position or doubt about your abilities and achievements. During this episode bikini coaches @amyehinger and @chrisnicole_ifbbpro discuss lessons that they have learned about imposter syndrome and how they have moved past it. Some takeaways are: Failing doesn't mean your a failure. Don't compare yourself to others. The definition of success is subjective. Know that you are a work in progress and that's ok. Don't let fear stop you. We will all have our moments of self doubt but the key is not letting our fears paralyze us. To conclude it's important to continue to work on personal growth and work to make your strengths stronger each day. You can find us on Instagram @preplifepodcast @glamgirlbikini Click the link to apply for the team https://glamgirlbikini.com/glam-girl-bikini-application/ 

Glam Girl Bikini Presents: IFBB Pro Krystal Monteiro Interview

During this episode bikini coach @amyehinger interviews newly crowned IFBB Pro Bikini Athlete Krystal Monteiro. She shares her journey from the NPC Bikini stage to the IFBB Pro League. Included in this episode are insights on her nutrition, weight training and cardio that utilized during her bikini prep. Also included are her thoughts on waist trainers, macros vs meal plans, and bikini posing practice. You are sure to be inspired as this dedicated and driven athlete shares her tactics for finding motivation. She shares the challenges of being in a new relationship during a prep, how to navigate date nights. She's real and raw on the challenges that come during prep with finding harmony regarding friends and family. You can find her on Instagram: @supahumanfit or @profitishsisters You can find us @preplifepodcast or @glamgirlbikini Apply for the team by clicking the link: https://glamgirlbikini.com/glam-girl-bikini-application/ 

Glam Girl Bikini Presents: Thyroid/Gut Health Interview with Lacey Dunn

This episode is an interview with @faithandfit Lacey Dunn. She is a registered dietitian that specializes in women's health, thyroid and metabolism. In this episode she dives into the root causes of thyroid dysfunction and gut imbalances. She discusses her thoughts regarding: Symptoms of thyroid dysfunction, leaky gut, blood work, GI stool mapping, Dutch Tests, and thyroid medications. She addresses key nutrients and supplements that can help support a healthy thyroid and gut. She also discusses lifestyle changes that can optimize an individual's thyroid health. This includes activities that support a healthy HPA Axis along with recommendations on how a bikini competitor can adjust their workouts and cardio to be more optimal. She is the podcaster, coach and owner of @upliftfitnutrition and you can find out more about her by visiting her website: www.upliftfit.org or by emailing her: fitandfaith@gmail.com You can find her course: https://exposingtheroot.teachable.com/p/exposingtheroot This interview was with @amyehinger of @glamgirlbikini and you can apply for the team by clicking the link: https://glamgirlbikini.com/glam-girl-bikini-application/ You can find us on Instagram @preplifepodcast

Glam Girl Bikini Presents: Caffeine Intake Pros/Cons

Are you a total coffee lover during bikini prep? Are you interested in the effects that caffeine can have on your bikini training program? If so this is the episode for you as co-host @amyehinger and @chrisnicole_ifbbpro dive into the pros and cons of caffeine. Included in this episode are topics regarding how to cycle caffeine intake and the impact it has on metabolism, serotonin, dopamine, cortisol, insulin resistance, epinephrine etc. Also included in the discussion is the study regarding 16 rugby athletes and the effect caffeine had on weight training:  https://www.ncbi.nlm.nih.gov/pubmed/22349085  For recommendations on decaf coffee flavors: https://www.amazon.com/dp/B00WKXSJJO/ref=cm_sw_r_cp_awdb_t1_S.VYDb3V99VP0 Also the Caffine Detox mentioned is Finaflex. Find us on Instagram @preplifepodcast and @glamgirlbikini Apply for the team by filling out the application link: https://glamgirlbikini.com/glam-girl-bikini-application/ 

Glam Girl Bikini Presents: Holiday Survival Guide

The holidays can be so much fun and we want to share with you some ways that you can enjoy them and still reach your bikini competition goals:

Holiday Survival Tips

Nutrition:

1. Fill up on produce and protein at each meal.

2. Pay attention to your hunger cues

3. Minimize distractions while eating and pay more attention to your appetite and family

4. Treats and indulgences are abundant so be selective and stick to a plan.

5. Strive to eat on plan and calculate refeeds and untracked meals toward the end of the day when you aren't overly hungry

Fitness:

1. Have a workout game plan and stick to it. Schedule time for your well being.

2. Partner up with someone for accountability

3. Do something active everyday even if you can’t make it to the gym. At home workouts are great for days you are stuck inside due to weather or holiday gym hours.

4. Mix it up and take a group class to find some variety and motivation.

5. Be ok with short workouts. 10-15 mins of movement in the morning or before bed are better than nothing.

Recovery and Stress:

1. Aim for 7-8 hours of sleep

2. Minimize your caffeine intake.

3. Get some fresh air and movement outside. Vit D is super helpful especially in these months of limited sun exposure.

4. Treat yourself to a massage, sauna or hot bath

5. Have fun with family but also recharge with solitude. Utilize yoga class, meditation, hot tub, etc to unwind

You can find us on InstaGram: @preplifepodcast @glamgirlbikini @amyehinger @chrisnicole_ifbbpro To apply for the team click the link: https://glamgirlbikini.com/glam-girl-bikini-application/ 

Glam Girl Bikini Presents: Avoiding Gym Burnout

Is your training not the same as it used to be? Are you finding it difficult to get the motivation to go to the gym? This episode is all about avoiding gym burnout and finding new motivators for your bikini training goals. Included in episode are bikini coaches @amyehinger and @chrisnicole_ifbbpro discussion on the Jeff Nippard fundamental weight training series and ladder rungs. To find this video click the link: https://youtu.be/7S0NjKYlJ7I Topics include weight training safty, enjoyment, sustainability, effort, progressive overload principle, hypertrophy, and training variables. Some of the variables discussed are volume, frequency, and intensity. Find us on InstaGram @preplifepodcast @glamgirlbikini and apply for the team by filling out the application link: https://glamgirlbikini.com/glam-girl-bikini-application/ 

Glam Girl Bikini Presents: Dealing with Injury/Surgery

Are you dealing with an injury during contest prep? Are you preparing for an upcoming surgery but want to keep your bikini goals in mind? If so, this is the episode for you! @amyehinger interviews Erin Lyon of Phoenix Rising Health and Her Injury Recovery Solution shares her journey from wheelchair to bikini. Along with that she discusses the program she provides to work with physique competitors dealing with an injury that are dealing with limitations their contest prep. She talks about her three pillars of her program: Mindset, Nourishment, and Movement. She dives deep into the keys to success in the program and the importance of goal setting, visualization, macro nutrient distribution, and addressing inflammation and supplementation. To find Erin and inquire about her 1:1 coaching or group support you can find her at:  Bit.ly/herinjuryrecovery
Insta @phoenixrisinghealth
FB Facebook.com/herinjuryrecovery You can find us on Instagram @preplifepodcast @glamgirlbikini and apply for the team by clicking the link: https://glamgirlbikini.com/glam-girl-bikini-application/

Glam Girl Bikini Presents: Prep Culture & Everyday Life

Has your world been turned upside down as you are prepping for your first bikini competition? Are you struggling on how to find balance in work life, your bikini training, and your relationships with family and friends? Are you in school or struggling with work load and how to best achieve proper time management? If so then this is the episode for you! Bikini Coaches @chrisnicole_ifbbpro and @amyehinger dive deep into the ever evolving logistics of finding harmony with bikini training, relationships, career and education. Discussions on what it's like to prep for a show with a significant other and kids are one of the many things these bikini athletes discuss. In addition, other topics included are: social media posts, body image and development of character. If you have a bikini competition goal and you are looking for some real talk; then this is an episode you don't want to miss! You can find us on InstaGram @preplifepodcast or @glamgirlbikini Click the link to apply for the team:  https://glamgirlbikini.com/glam-girl-bikini-application/