Prep Life

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/ 

Glam Girl Bikini Presents: RMR and Dieting Age

Have you ever wondered how much weight you should gain after a bikini competition? Do you want to know how to determine the proper stage weight that is required in order to be a fierce competitor? If so this is the episode for you! Co-hosts @chrisnicole_ifbbpro and @amyehinger dive deep into how to reverse engineer a bikini goal, how to complete a proper correctional period through reverse dieting, and how to accurately calculate BMR, RMR, and dieting age. @glamgirlbikini coaches share their methods for calculating BMR through use of the Mifflin St. Jeor and RMR through the use of metabolic testing. Additional topics include diary sharing with MyFitnessPal and how to predict your weight training gains based on your years of exercise experience. You can find us on InstaGram @preplifepodcast and apply for the team at: https://glamgirlbikini.com/glam-girl-bikini-application/ 

Glam Girl Bikini Presents: IFBB Bikini Pro Kitti Horvath

Episode 60 is an interview with IFBB Bikini Pro@kittihorvath_ifbbpro During this interview with Glam Girl Bikini Coach @amyehinger Kitti shares her journey from the NPC to the IFBB. She was the overall winner at the Olympia Amateur in Las Vegas and she shares everything from her tricks for building the glutes, to how she utilized visualization to bring her to that pro card moment. Prepare to be inspired by her story as she is super positive, encouraging and enlightening! Follow 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 Lexus Redmond Bikini Olympia Interview

Episode 60 @amyehinger interviews @lexus_ifbbpro about her recent pro card win at the Olympia Amateur. In this interview Lexus shares her journey to the IFBB Pro League and shares insights on what it truly takes to become an IFBB Bikini Pro. She shares her training methods, nutrition and posing practice methods along with what is involved in maintaining a strong mental game in the sport. She shares what she has learned about hiring a coach and the dos and don'ts when it comes to finding someone that is the right fit. Lastly she shares judge's feedback and her strategy for her upcoming pro debut. You can find us on Instagram @preplifepodcast @glamgirlbikini and you can apply for the team here: https://glamgirlbikini.com/glam-girl-bikini-application/