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Prep Life of Bikini Athletes
Episodes
Tuesday Jun 11, 2019
Tuesday Jun 11, 2019
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+%
Tuesday Jun 04, 2019
Tuesday Jun 04, 2019
Do you have questions about fasted or fed cardio? Are you wondering if HIIT training or LISS cardio is better for your physique goals? If so, this is the podcast to listen to! Bikini coaches Chris Nicole and Amy Ehinger dive deep into the types of cardio that are best to get the bikini bod you are wanting. Other topics that are included in this episode are: EPOC and the benefits of post exercise oxygen consumption, sprinter vs marathoner body types, and fuel sources burned during various cardio modalities. Find us on Instagram @preplifepodcast @glamgirlbikini @amyehinger @chrisnicole_ifbbpro
Friday May 24, 2019
Friday May 24, 2019
Glam Girl Bikini presents Episode #41: This an interview with IFBB Fitness Pro Whitney Jones. She is the owner of Pro Physique Personal Training Gym. She is the current Ms. Fitness Olympia and 2018 Ms. Fitness International. Whitney shares her journey in the sport and how she has overcome so many injuries. She is an inspiration to all and gives tips on how she was able to maintain a positive mindset during what could have been very dark times for her. She's a mom of two boys and talks about how important it is to cherish life; and every moment we are given. Additionally she gives tips on training, diet, and how to enjoy the journey in every step. You can find her on InstaGram: @whitneyjones_ifbbpro Prep Team: @thepros_ifbb_npc Website: www.fitwhitjones.com FEARless apparel: www.fearlesswhit.com
Tuesday May 21, 2019
Tuesday May 21, 2019
Episode 40 includes NPC Junior USAs recap and the judging criteria for the Fitness Division. Also included in this episode is IFBB Bikini Pro Chris Nicole's opinion on what the NPC Wellness Division may look like. Further discussion includes Amy Ehinger's thoughts on waist training, advantages to wearing a shaper and leather weight belt. Chris gives insights on how to properly train the abdominal muscles without engaging the obliques. Further tips on how to trim the waist line are included so that you too can achieve that hourglass frame that is required in the NPC Bikini Division.
Tuesday May 14, 2019
Tuesday May 14, 2019
IFBB Bikini Pro Miriam Jenkins shares her journey to the IFBB as a Masters 50+ competitor with Amy Ehinger in Episode 39. Included in this interview you will hear insights on what it takes to start a professional body building career at the age of 50. Miriam shares insights on how to balance career, friends, travel and training while maintaining the prep life for the last four years. Miriam also shares her future goals and also how she was able to achieve the overall title at Masters Nationals. Follow her on Instagram @miriamjenkinsifbbpro
Tuesday May 07, 2019
Tuesday May 07, 2019
Episode 38 includes tips on how to increase the body's natural ability to increase testosterone. Also included in this episode are ways to decrease stress and cortisol production. As a bikini competitor we know how important it is for athletes to be in an anabolic state vs catabolic state; during this episode we present strategies that mitigate muscle breakdown and stimulate muscle growth. IFBB Bikini Pro Chris Nicole shares her thoughts on how re-framing her limiting beliefs has really helped her in her competition prep journey.
Tuesday Apr 30, 2019
Tuesday Apr 30, 2019
Episode 37 includes all talks bikini contest preparation with discussions regarding shoulder exercises and philosophies on the best way to build them. Other topics included are food pushers, macro banking, multiple bikini competitions, non-USA citizen eligibility, and favorite new reads of IFBB Bikini Pro Chris Nicole and Amy Ehinger. Reference of the shoulder angle article https://www.ncbi.nlm.nih.gov/m/pubmed/20512064/
Book References:
Tuesday Apr 23, 2019
Tuesday Apr 23, 2019
Bikini coaches IFBB Pro Chris Nicole and Amy Ehinger talk about the new trends that are out there in the NPC in the bikini division. Other topics include feedback from IFBB/NPC Women's head judge Sandy Williamson and things that she is looking for in bikini posing and look. Other talks include peaking strategies and last minute changes that can be so crucial to success on stage.
Tuesday Apr 16, 2019
Tuesday Apr 16, 2019
Episode 35 includes tips and tricks of NPC and IFBB bikini posing. Other topics included are things that judges are looking for with bikini posing, stage presence, frequency of bikini posing practice and skills that are important in preparing for your individual bikini posing modeling routine.
Tuesday Apr 09, 2019
Tuesday Apr 09, 2019
In episode #34 IFBB Bikini Professional Regena Harrison shares what it takes to achieve pro status in the IFBB Pro League. She shares her bikini journey up to the moment she was able to earn her pro card at NPC Nationals in Miami. Also included in this episode are tips and tricks; along with the mental toughness it takes to train like a pro. You can find Regena to connect or ask questions on Instagram @regenamarie