Prep Life

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/ 

 

 

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/

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!!

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/

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/ 

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/

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/

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/

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/ 

This episode is all about the bikini! Glam Girl Bikini Coach @amyehinger interviews co-owner of Angel Competition Bikinis Karah Jones. During this interview topics such as color, cut, connectors and crystals are discussed along with everything you would need to pick the perfect suit. Other topics included are how Karah and her sister started the company, what their why is, and tips and advice on personal growth and becoming an entrepreneur. Click the link in bio of @preplifepodcast or @glamgirlbikini or @angelcompetitionbikinis for your chance to win a $50 gift card by leaving a review of the podcast on iTunes. You can apply for the team by clicking the application link: https://www.glamgirlbikini.com/get-started/