Prep Life

Glam Girl Bikini Presents: Combat Cravings

Do you ever feel like you are fighting cravings constantly? Are you in a contest prep and looking for ways to get the foods you crave, but still stay on track with your bikini goals? If so episode 52 is the podcast for you! Bikini Coaches Amy Ehinger and IFBB Bikini Pro Chris Nicole give you their macro hacks when it comes to craving the typical obesogenic foods. In addition, they provide their top 10 ways to fight cravings and how to avoid pitfalls along the way. Additional topics that are covered are ways to incorporate the prep life in your family life and friendships. Apply for to join the team at: https://glamgirlbikini.com/glam-girl-bikini-application/ Find us on Instagram @preplifepodcast @glamgirlbikini @amyehinger @chrisnicole_ifbbpro

Glam Girl Bikini Presents: Finding Peace with Food-Interview with Celeste Rains-Turk

Episode 51 is an interview with Celeste Rains-Turk. She is an NPC bikini competitor and host of the ‘Confessions of a Bikini Pro’ podcast who specializes in helping competitors make peace with food, their body and their goals using a combination of psychology, personal development, mindfulness, and her signature PTG (Peace Through Growth) process. Throughout her time earning her Bachelor’s Degree in Psychology, she focused her research, reports, and studies on eating disorders, body image, self-concept, mindfulness, and personal growth. While studying, she became a well-sought after coach in the personal development world and went on to write a #1 Best-Selling Self-help book, ‘Believe your way to Badass’. She is the passionate about helping other competitors build more than just a body and believes that by prioritizing the inner work and developing a healthy mindset, competitors can have more fulfilling and empowering journeys. This podcast includes many tips, tricks and strategies to find peace with food and your body image.

Celeste Rains-Turk: Instagram @celestial_fit or visit her website: www.celestial.fit

 

Glam Girl Bikini Presents: Meal Frequency Myth

Have you ever wondered if you are following the correct meal frequency for building muscle? Episode 50 dives into busting the meal frequency myth, and how many meals you should actually be eating in order to reach your bikini competition goals. Also included in this episode are the amounts of protein needed at each meal for maximizing protein synthesis; along with taking into account the person's size, training type and age. IFBB Bikini Pro Chris Nicole shares her experience with listeners and how she has transitioned from 6 meals a day to 5 in her improvement season. Bikini coach Amy Ehinger shares the psychological benefits of eating more frequently while in a contest prep. Finally co-hosts dive into the digestive benefits and explain how the migrating motor complex can impact the amount of meals an individual may choose. You can find us on Instagram @preplifepodcast @glamgirlbikini @amyehinger and @chrisnicole_ifbbpro Apply for the Glam Girl Bikini Team at: https://glamgirlbikini.com/glam-girl-bikini-application/ 

Glam Girl Bikini Presents: Over Training and HRV(Heart Rate Variability)

Have you ever wondered if you are overtraining? If so Episode 49 is for you! Bikini Coaches Chris Nicole and Amy Ehinger dive into what over training really is and the difference between it and overreaching. Additionally, the super compensation phenomenon is explained and how you can utilize it in your training program to experience new muscle gains. Additional topics include: deloading, stress management, recovery, and the parasympathetic/sympathetic nervous system. Mindset strategies and recovery techniques are all included in this episode as well. Find us on Instagram @preplifepodcast @glamgirlbikini @amyehinger @chrisnicole_ifbbpro and apply to join the team at:  https://glamgirlbikini.com/glam-girl-bikini-application/

Glam Girl Bikini Presents: Judges Feedback and Wellness Division

Episode 48 dives into how to get judge's feedback and also how to utilize that knowledge to improve. Other topics discussed are the differences between the conditioning and muscular development in the NPC regional level (National Qualifiers) and the National (IFBB Pro Qualifiers). Bikini Coaches IFBB Pro Chris Nicole and Amy Ehinger define the NPC and IFBB Professional League Wellness Division rules and regulations for posing and competitions for next year 2020. The Wellness Division is for females with athletic physique’s that showcase more body mass in the hips, glutes and thigh areas. The upper body is developed but not to the same degree as the lower body. As for posing and presentation:

Front: Competitors will face front with one hand on hip, one arm straight down and one leg slightly extended. We do not want to see the arm off to side with the elbow bent and the wrist bent upwards.

Quarter turn Right:Competitors will turn slightly facing the judges with right hand on hip and left arm straight down and right leg bent at knee. More like a twisting side pose that Bikini competitors perform. We do not want to see the arm off to side with the elbow bent and the wrist bent upwards.

Quarter turn Rear: Competitors will face the rear with lower back arched with glutes pushed back. We do not want to see the arm off to side with the elbow bent and the wrist bent upwards.

Quarter turn Right: Competitors will turn slightly facing the judges with the left hand on the hip, right arm relaxed and left leg bent at knee. We do not want to see the arm off to side with the elbow bent and the wrist bent upwards.

Model Walk: As it is currently performed in the Bikini Division. Listen to instructions from the Head Judge.

*As with All Other Divisions, No Lewd Acts Are Permitted and will result in automatic disqualification*

* We do not want to see the arm off to side with the elbow bent and the wrist bent upwards as seen below*

Frequently Asked Questions

What is the level of conditioning?They are looking for conditioning almost on par with Bikini athletes, but the athletes will have slightly more muscle. We want to see a little body fat with slight separation but no striations. Abs defined like it is currently is in Bikini.

Shoulders are slightly more developed than Bikini and a little less than Figure, but not as lean and with no striations. Not like Women’s Physique. Quads should be displayed in an athletic appearance with slight separation but no striations. Not as lean and defined as Figure and Women’s Physique. Glute Development is full round glutes with a slight separation between the hamstring and glute area but no striations, as is in place for the Bikini Division. Glutes will be bigger than current Bikini competitors. They will not be as lean and defined as Figure and Women’s Physique.

Suits have the same rules that are currently in place for all of our other divisions. Suits can be customized with “bling”. Competitors will compete in a two-piece suit. The bottom of the suit must be v-shaped. All swimsuits must be in good taste. Athletes will be warned about improper suits and are advised to bring two (2) suits to check in. Athletes will be scored down if the suit is not up to standard. As with all other divisions, No thongs or No T-back suits allowed.

Shoes and heels same rules that are currently in place for the Bikini division.

Jewelry same rules that are currently in place for the Bikini and Figure divisions.

http://npcnewsonline.com/wellness

You can find us on Instagram @preplifepodcast @glamgirlbikini Co-hosts @amyehinger @chrisnicole_ifbbpro

Glam Girl Bikini Presents: Starvation Mode Myth-Busted

Episode 47 is a myth buster regarding starvation mode and how it applies to contest prep. In this episode Bikini Coaches Chris Nicole IFBB Pro and Amy Ehinger dive into the metabolic adaptations that can occur during a competition prep. Talks of reverse diet and metabolic building are addressed; along with how to change body composition without loosing a lot of muscle. Additionally, it is pointed out through evidence based research that N.E.A.T. (Non Exercise Activity Thermogenisis) is the main driver for fat loss stalls or spikes in weight. Other additional factors include underestimation of caloric intake and water retention fluctuations due to stress and hormones. Talks on the Minnesota Starvation study and research done by James Levine and colleges on the effects of N.E.A.T. and weight loss are included as well. You can find us on Instagram @preplifepodcast @glamgirlbikini @amyehinger and @chrisnicole_ifbbpro To apply for the competition prep team click the link: https://glamgirlbikini.com/glam-girl-bikini-application/

Glam Girl Bikini Presents: Periods and PCOS

Episode 46 is a discussion of female hormones and menstrual cycles. Included in this episode is a discussion on how IFBB Bikini Pro Chris Nicole was able to regain her menstrual cycle after a long bout of ammenoreah. Bikini coach Amy Ehinger also shares her experience with hypothalmic ammenoreah. Also included in this episode are the symptoms of PCOS and the criteria used by the medical profession to diagnose it. Further discussion includes lifestyle changes that can be beneficial for reducing insulin resistance and inflammation. Talks about nutrition and training are also included to help individuals that have been diagnosed with PCOS. Additionally, this episode touches on the four types of PCOS: Insulin resistant, Inflammatory, Post-Pill and Adrenal PCOS. You can find us on Instagram @preplifepodcast @glamgirlbikini @amyehinger @chrisnicole_ifbbpro 

Glam Girl Bikini Presents: IFBB Bikini Pro Phoebe Hagan Interview

In Episode 45 IFBB Bikini Pro Phoebe Hagan shares her journey to becoming an a bikini professional. Throughout the interview she shares her ups and downs of her journey to becoming a pro in the IFBB Pro League. Additional topics include her fight to make it to the Olympia stage and the competitions she has competed in to earn points to get there. Additionally she discusses her feedback that she has received from judges and how she has adapted her training to improve. She goes over her unique training methods and nutrition and how that has helped her to develop her pro physique. Other tips included: how to make the most of your improvement season, posing practice, and how to mentally stay strong. You can find her on YouTube at: https://www.youtube.com/channel/UCLfdn44YRLM7nLLV6cgfusA or her website: https://www.phoebehagan.com

IG @phoebehagan

 

Glam Girl Bikini Presents: Creating a Bikini Pro Mentality

Episode 44 is all about developing a bikini pro mentality. Topics included in this episode are a recap of the book "Relentless" by Tim Grover. The book is broken down into 5 parts: Take Responsibility, Drop Your Excuses, Stop Looking for Secrets/Tricks/Shortcuts, Do.The.Work., and Push Yourself. 5 important items: Where are you now? Where do you want to be? What are you willing to do to get there? Make a plan to get there and act on it. Goal setting: 1. Define your goals clearly. 2. Tap into your emotional reasons for wanting that goal. 3. Identify the roadblocks that are getting in the way of your goals. Seek an expert or role model to follow. 5. Split the goal up into small daily habits. Other topics included are how Ashley Kaltwasser refines her posing routine and tips from her recent bikini posing seminar IG @ashleykfit Also included are how Phoebe Hagan has set her #KnowYourOwnAbility mindset and how she has be able to level up as a rookie pro. IG @phoebehagan 

Glam Girl Bikini Presents: Body Fat and Testing

Episode 43 dives into all the various methods of testing body fat and the pros and cons with each testing method. Methods that are discussed are: Bioelectrical impedance, skin calipers, hydrostatic weighing, DEXA (Dual Energy X-Ray Absorptiometry), Air Displacement Plethysmography (BOD pod), and 3D scan. IFBB Bikini pro Chris Nicole describes the differences in serum vs saliva hormone testing and her personal experiences with both. Online bikini coach Amy Ehinger explains the importance of getting your RMR (Resting Metabolic Rate) tested and why that is so important to know at the start of a contest prep. Body fat ranges are discussed as well and the importance of knowing what type of fat you have (visceral adipose tissue). Other topics included are waist to hip ratios and the differences between android vs gynoid body fat %. American Council for Exercise (A.C.E.) Ideal Body Fat percentage guidelines for women are: Essential fat 10-13%, Athletes 14-20%, Fitness 21-24%, Average 25-31%, and Obese 32+%