Prep Life

TYPE 1: THE PERFECTIONIST-The Reformer-can be critical and impatient with results. They do well to have a coach to lead them the "right" way

When Type Ones focus on a priority, they want to do it right. Ones tend to go all-in with healthy eating and exercising and are very detail-oriented along the way. 

How Ones Succeed: Type Ones need little outside motivation to get them into gear. When they know what is right for them as far as diet and exercise, they set their mind to it and are successful. Ones work well with short-term programs with few requirements. 

Strengthen Through Stress: When Ones are stressed, they become moody and irrational. Type Ones can redeem this need to balance their emotions by slowing down exercise to focus on performing each move well and eating mindfully. Like preparing a wholesome meal, sitting down at the table, giving thanks, eating slowly. 

TYPE 2: THE HELPER-can be people pleasing so they do well to have a coach pushing them. They tend to take care of others before themselves so need to be held accountable.

Type Two's motivation to get healthy is to support others. Type Twos tend to show their love in eating and exercising by cooking for others or doing manual labor chores, like helping with a move. If a coach tells them what they need to do to get healthy, they are better at adhering to their advice rather than trying it out on their own. 

How Twos Succeed: Type Twos can encourage others to eat well by preparing delicious, healthy foods that everyone will enjoy. They are a joy to train or counsel because they take advice to heart and their motivations are others-centered.

Strengthen Through Stress: In times of stress, Type Twos disintegrate towards becoming aggressive and domineering. Twos can blow off steam with exercise that is challenging to them, like running farther or lifting heavier weight. Instead of dominating food by putting it into their mouth, they could redeem this need for control by engaging in an extended meal prep. 

TYPE 3: THE PERFORMER-The achiever can be workaholics, competitive and image focused. At their best they can push themselves and others to finding their highest potential. 

Type Threes are the go-getters of diet and exercise. They set goals and achieve them. Type Threes are focused on checking off lists, crushing personal records, and are motivated by healthy competition. When I look at setting fitness goals, I prefer to choose a program rather than an indefinite type of general workout. I get motivated by the sense of completion and accomplishment. If a program has a calendar, or to-do list that I can check off as I progress, even better!

How Threes Succeed: When Threes are challenged, they rise to the occasion. Threes are disciplined and are not easily distracted. Since Threes thrive on success, they can inspire others by achieving what others think cannot be done. 

Strengthen Through Stress: In stress, threes disintegrate into the unhealthy side and will detach from others. Threes can redeem their tendency to withdraw in stress by taking some time to discover what their personal needs are and take care of themselves in a private setting. 

TYPE 4: THE INDIVIDUALIST

Type Fours are the creative eaters and exercisers. If they can express themselves in some unique way, fitness and cooking is more fun and sustainable.

They will sometimes use their broad tastes as a way to express their uniqueness. They tend to make decisions based on unique experiences. It doesn't matter how healthy they are trying to be, if they have something unique or interesting on the menu, they'll have to try it.

How Fours Succeed: Type Fours think outside the box, and expand our perspectives of what food and fitness can be. They use their creativity to make typical healthy food taste amazing, or present it in a way that makes others get excited about eating well. Fours make games out of fitness and move their bodies in ways that encourage others. They also tend to have unrealistic expectations

Strengthen Through Stress: In stress, Fours become clingy and over-involved. Individualist Fours can lean into this tendency by finding someone to help instead of seeking others out for validation. 

TYPE 5: THE OBSERVER

Fives are the thinkers of diet and exercise. They observe human motor patterns and diet correlations, share what they've found out with others, and experiment with personal theories. 

How Fives Succeed: Since Fives are systematic and analytical, they are gifted at creating solid workout routines and meal plans. Fives are good listeners of others and sensitive, can easily recognize problem areas and will think hard about how to solve them. Sometimes this means walking for miles until they reach an answer in their minds. 

Since Fives are hoarders of energy resources and often feel tired, thinking on an empty stomach often leads me to gorge on high-carb or sugar-laden foods. " 

Strengthen Through Stress: In stress, Fives become hyperactive and scattered, which leads to gluttony. Fives eat to comfort themselves from mental work and will delay exercising by overthinking it. Fives redeem this tendency by going on a walk or doing something adventurous out in the open. This kind of movement gives their hyperactivity a place to vent and rhythmic motion pulls their scattered mind together. 

TYPE 6: THE LOYALIST

The devoted Six is a creature of habit when it comes to diet and exercise. Type Sixes like to stick with what they know, enjoy connecting with others in their healthy journey, and like having someone or some program leading them along the way. 

They are fine eating the same thing over and over. But then I also get overwhelmed if majorly restricted and end up binging or falling off the wagon. When at restaurants I always order same thing. As far as fitness goes, they love group exercise. They hate going into a gym alone 

How Sixes Succeed: Sixes do not get bored easily and can eat leftovers for days or do the same routine every week without fail. This makes it easy for them to stay on track, as long as they have a well-balanced plan. 

How Sixes Strengthen Through Stress: In stress sixes tend to become arrogant and competitive. Sixes can redeem this tendency by joining with others and competing not against other people but against an impersonal measurement, like signing up for a contest to get healthy for a set event. It helps for the Six to have a coach they know and trust to guide them when in stress. 

TYPE 7: THE ENTHUSIAST  

Type Sevens are the fun-loving early adopters of diet and exercise. They want to try all the food, are full of energy, and are always up for a new adventure in fitness. 

How Sevens Succeed: Sevens are not in danger of movement or nutritional deficiency. Sevens don't need to be told to exercise. They have to move to move out all the pent-up energy within them! Since Sevens want to try one of everything, their diet is typically full of a variety of nutrients. Food can be a way to escape from feelings by eating them. Plan a Refeed for them

How Sevens Strengthen Through Stress:  Sevens can redeem their stress-induced tendency towards perfectionism and criticism by adding structure to their eating and exercising. Sevens can adopt a habit of meditating on one question each morning like, "What is my one purpose for today?" while holding a challenging pose for an extended period. It needs to be something they can achieve to avoid self-judgement, and done on a regular basis to demonstrate gradual progress over perfection. 

TYPE 8: THE CHALLENGER 

Eights are passionate about whatever they are eating and thrive on opposition in fitness, whether the challenger is someone else, an impersonal target, or even a version of themselves they want to see changed. They like challenges, but don't have to compete against someone else.

How Eights Succeed With Their Health: Eights succeed in their health journey when they are educated about methods of diet and exercise that benefit them in the long-run.  An Eight will do research, equip themselves with proper workout gear and healthy food, and defeat their enemy, at least for a time.  

How Eights Strengthen Through Stress: In stress, Eights can do well to let go of their usual passions for feeling like "this is the only way" and exercise just for fun or eat a previously shunned health food in a new way.  

TYPE 9: THE PEACEMAKER  

Type Nines are experts at discerning what they need and choosing what will bring their mind, body, and spirit into harmony. They can tune into what their body needs is when they eat the best. And sometimes the best doesn’t mean the 'healthiest' option. They would much prefer to enjoy ice cream with a loved one or do what’s best for them in that moment.

How Nines Succeed With Their Health: Since Nines are sensitive to what is out of sync in their body (like stress that needs venting), they don't have a need to stick with a particular exercise program. Nines feel free to change course according to their needs. They love exercise that makes them feel good. They are not wired to be competitive, and they give themselves a lot of grace. It’s more about how they feel than how than how they perform.

How Nines Strengthen Through Stress: Instead of finding comfort in food or exercise, Nines can redeem this tendency by having a go-to "stress" practice of deep breathing, yoga, or some other mind-body movement that can help re-establish the peace.

Book credit "The Road Back to You" by Ian Cron and Suzanne Stabile

Find us on Instagram @preplifepodcast and @glamgirlbikini Apply for the team here: https://glamgirlbikini.com/glam-girl-bikini-application/

Has quarantine got you in a slump? if so listen in while Bikini coaches @chrisnicole_ifbbpro and @amyehinger give tips on how to transition out of a slump cycle. If you have fallen out of exercise or diet, due to quarantine disruption or from stressful things going on in life, it’s hard to get started again. If this you let’s go through ways to break out of that slump:

1. One Goal. Sometimes being in a slump, is often because we have too much going on or too much stress in life. We are trying to do too much. It saps our energy and motivation. It’s probably the most common mistake that people make: they try to take on too much, try to accomplish too many goals at once. You cannot maintain energy and focus (the two most important things in accomplishing a goal) if you are trying to do two or more goals at once. It’s not possible. You have to choose one goal, for now, and focus on it completely. This can be hard but you can always do your other goals when you’ve accomplished your One Goal.
2. Find inspiration. Inspiration, comes from various sources. For some it’s following others who have achieved what you want to achieve, or who are currently doing it. Watching YouTube videos, listening to podcasts or following successful people on Social Media
3. Get excited. This sounds obvious, but most people don’t think about it much: if you want to break out of a slump, get yourself excited about a goal. But how can you do that when you don’t feel motivated? Well, it starts with inspiration from others (see above), but you have to take that excitement and build on it. talk about it, read about it as possible, and visualizing what it would be like to be successful (seeing the benefits of the goal in my head), I get excited about a goal. 
4. Build anticipation. This will sound hard, and many people will skip this tip. But it really works Many of us will get excited and want to start today. That’s a mistake. Set a date in the future — a week or two, or even a month — and make that your Start Date. Mark it on the calendar. Get excited about that date. Make it the most important date in your life. In the meantime, start writing out a plan. .
5. Post your goal. Print out your goal in big words. Make your goal just a few words long and post it up on your wall or refrigerator. Post it at home and work. Put it on your computer desktop. You want to have big reminders about your goal, to keep your focus and keep your excitement going. A picture of your goal (like a vision board etc)
6. Commit publicly. None of us likes to look bad in front of others. We will go the extra mile to do something we’ve said publicly. hold yourself accountable — don’t just commit once, but commit to giving progress updates to everyone every week or so.
7. Think about it daily. If you think about your goal every day, it is much more likely to become true.
8. Get support. It’s hard to accomplish something alone. Find your support network, either in the real world or online, or both.
9. Realize that there’s an ebb and flow. Motivation is not a constant thing that is always there for you. It comes and goes, and comes and goes again, like the tide. But realize that while it may go away, it doesn’t do so permanently. It will come back.
10. Stick with it. Whatever you do, don’t give up. Even if you aren’t feeling any motivation today, or this week, don’t give up. Again, that motivation will come back. Think of your goal as a long journey, and your slump is just a little bump in the road. You can’t give up with every little bump. Stay with it for the long term, ride out the ebbs and surf on the flows, and you’ll get there.
11. Start small. Really small. If you are having a hard time getting started, it may be because you’re thinking too big. If you want to exercise, for example, you may be thinking that you have to do these intense workouts 5 days a week. No — instead, do small, tiny, baby steps. 
12. Build on small successes. Again, if you start small for a week, you’re going to be successful. You can’t fail if you start with something ridiculously easy.
13. Read about it daily, especially when you’re not feeling motivated.
14. Call for help when your motivation ebbs. Join an online forum. Get a partner to join you. Ask them for advice. Ask them to help you overcome your slump. It works.
15. Think about the benefits, not the difficulties. One common problem is that we think about how hard something is. Exercise sounds so hard! Just thinking about it makes you tired. But instead of thinking about how hard something is, think about what you will get out of it. The benefits of something will help energize you.
16. Squash negative thoughts; replace them with positive ones. Along those lines, it’s important to start monitoring your thoughts. Recognize negative self-talk, which is really what’s causing your slump.

You can find us on Instagram @preplifepodcast or @glamgirlbikini You can apply for the team by clicking the application link: https://glamgirlbikini.com/glam-girl-bikini-application/ 

 

Have you ever wondered if there is a difference in taking BCAA vs EAAs for enhancing your contest prep? Online Bikini Coaches @chrisnicole_ifbbpro and @amyehinger share with listeners their thoughts on Branch Chain Amino Acids and on Essential Amino Acids. Included in this talk are discussions about how to utilize amino acid supplements and how they can be most effective. To order your BCAAs and EAAs click the links:  https://1stphorm.com/products/bcaa/?a_aid=glamgirlbikini  https://1stphorm.com/products/essential-amino-acids/?a_aid=glamgirlbikini 

EAAs are designed to provide your body with the 9 amino acids that the body can not create on its own, but are required in the building of new muscle. Paired with BCAAs you can increase muscle protein synthesis, increase muscle growth and decrease muscle fatigue. These supplements can also prevent you from slipping into a catabolic state (muscle breakdown) during periods of fasting, cardio or intense exercise training.

You can find us on InstaGram @preplifepodcast and @glamgirlbikini You can apply for the team by clicking the link: https://glamgirlbikini.com/glam-girl-bikini-application/ 

IFBB Bikini Pro Daraja Hill @darajahillfit shares her journey from NPC Bikini amateur to IFBB Professional in this interview with @amyehinger In this interview we hear about her pro career that started by winning the overall at NPC North Americans in 2019; and how she went onto win her pro debut and qualify for the Olympia. By the end of 2019 she describes what it was like to be crowned a 2x pro champion and received her invite to the Arnold International. Other topics include her transition from athletic trainer to full time posing coach. Additionally, she shares how she has been adapting to quarantine life and how her nutrition and training have stayed on track. Most importantly she shares what it truly takes to be a pro through development of the mindset and everyday practices. You can email her about posing at empoweredtopose@gmail.com or find her business at www.empoweredtopose.com

You can find us on Instagram @preplifepodcast or @glamgirlbikini You can apply for the team at: https://glamgirlbikini.com/glam-girl-bikini-application/

While living the "Prep Life" how much different does a bikini competitor's day to day  look during the dieting phase vs the improvement season? Bikini pro @chrisnicole_ifbbpro share's her differences in training, nutrition, supplementation, cardio, sleep regimen, caffeine intake, posing and more. Bikini coach @amyehinger helps explain strategies for combating estrogen dominance, maintaining healthy liver function, addressing muscle repair, and improving digestion. You can find us on Instagram @preplifepodcast and @glamgirlbikini To apply for the team click on the link: https://glamgirlbikini.com/glam-girl-bikini-application/ 

For links to purchase the supplements we discussed: 

• DB Goddess 
  https://1stphorm.com/products/1-db-goddess/?a_aid=glamgirlbikini&a_aid=glamgirlbikini
  Core-21
  https://1stphorm.com/products/core-21/?a_aid=glamgirlbikini&a_aid=glamgirlbikini
• EAAs https://1stphorm.com/products/essential-amino-acids/?a_aid=glamgirlbikini 
• Glutamine https://1stphorm.com/products/glutamine/?a_aid=glamgirlbikini 
• Micro Factor Pack is a combination of multivitamin, antioxidants, EFA, CoQ10, Fruits and Veggies, and probiotic.  https://1stphorm.com/products/micro-factor/?a_aid=glamgirlbikini 
• Liver Detox https://1stphorm.com/products/liver-detox/?a_aid=glamgirlbikini
• Digestive Enzymes https://1stphorm.com/products/digestive-enzymes/?a_aid=glamgirlbikini
• GI Advantage https://1stphorm.com/products/gi-advantage/?a_aid=glamgirlbikini 
•  Harmony https://1stphorm.com/products/harmony/?a_aid=glamgirlbikini
•   Night T https://1stphorm.com/products/night-t/?a_aid=glamgirlbikini
• Liposomal Vitamin C  https://1stphorm.com/products/vitamin-c/?a_aid=glamgirlbikini

In this episode bikini coach @amyehinger interviews physique and life style coach @jamylynn68 Topics included in this interview are: Jamy's figure and bikini journey over the last 4 years, differences in training styles, nutrition plans and post show experiences throughout the years. She is a Certified Nutritionist through Precision Nutrition and is a Top 5 National Level Bikini Competitor in Masters Bikini 50+. She's a mom, wife, and career woman that shares how she is able to live the "Prep Life" and balance it all in a sustainable way. Get ready to be inspired by this incredible lady as you listen to her journey! You can find us on Instagram @preplifepodcast and @glamgirlbikini You can apply for coaching by filling out the applications link: https://glamgirlbikini.com/glam-girl-bikini-application/ 

Have you found yourself emotionally eating during this time of quarantine? If so you are not alone. Bikini Coaches @chrisnicole_ifbbpro and @amyehinger discuss ways to better cope with stress during this time of duress. Here are just a few of the many topics they discuss during this episode: 5 Tips for Curbing Emotional Eating

If you find yourself stress eating now or in the coming months in response to the COVID-19 pandemic, here are five tips to help you. 

1. Become more aware of your feelings, and let yourself feel them away from food. Take time each day to reflect on how you feel and whether it is leading you to crave food in an undesirable way. Ask yourself questions like: How are you feeling? When do you feel most stressed? What is most worrisome to you about your life today? How are your feelings affecting you and your experience of life right now? 

2. Recognize your triggers for emotionally-based eating. Become clear about when you will be most likely to want to eat more or less. Triggers can also be internal, like thinking about how hard it is to work from home or fighting with your partner and ruminating about your financial situation in the wake of economic struggles. Ask yourself questions like: When are you more likely to stress-eat? What circumstances make it hardest for you to control your unwanted eating behaviors? What kinds of food do you crave, and when?

3. Make conscious choices about your eating, avoiding triggers when possible. Choose deliberately what you will eat and when. Challenge yourself to cope with those negative emotions that you may be experiencing away from food. 

Ask yourself questions like: Will I feel better after eating this? Is this something I am going to regret eating, or do I actively choose to eat this? What do I need to change about my life today to help myself not experience unwanted emotional eating episodes?

4. Get social support while avoiding exposure to triggering material. Most of us are quite isolated from our typical routines, communities, and social networks right now. Yet humans are highly social beings, and social connectedness is a core way we cope with stress and hardship. We need to stay in touch with friends, family, and the broader community.

That said, watching the news is triggering for many people experiencing a crisis. So, you may need to limit exposure to the news. Ask yourself questions like: Who can I call today that will help me stay emotionally grounded? How can I help others in my life get through this? What can I do to feel more connected to my community even if I can’t interact with them in person right now?

5. Start fresh, each moment of each day. If you had a rough moment or day and did not like the way you felt or ate, start again. You can always start eating differently at this exact moment.Beating yourself up about past eating is not going to be helpful. Instead, encourage yourself to start fresh right now—without judgmental criticisms or self-deprecating sentiment—and reestablish a pattern of eating that both acknowledges the difficult emotions you may be feeling as well as encourages deliberate eating behavior that feels healthy and positive. You can find us on Instagram @preplifepodcast or @glamgirlbikini You can apply for the team by clicking the link: https://glamgirlbikini.com/glam-girl-bikini-application/ 

Are you finding that it's hard to stick to your bikini goals during quarantine? If so we are here to help! In this episode we share tips and tricks that will help redirect your thoughts and habits toward actions that are positive and that encourage self love. We have come up with these practices to ensure that you are focusing on things you can control to help with your mindset during these crazy and unusual times of social distancing. Here are some tips from Bikini coaches @chrisnicole_ifbbpro and @amyehinger to improve your life and get you to your physique goals faster:

• Participate in a physical activity you enjoy for 20 mins
• Referee your self-talk and train your thinking. Switch off destructive or debilitating thoughts by replacing that time with reading a self-help book, watching a motivational YouTube video or listening to a positive podcast.
• Make a gratitude list for the day. Start recording these daily thoughts in a journal.
• Take an isolation walk in nature for 10-15 minutes.
• 30 mins of restorative yoga.
•  Celebrate your victories by focusing on your "wins" for the day.
• Replace alcohol and refined sugary foods by creating a macro hack
• Meditate
•  Foam roll for 5-10 mins
• Prepare your meals at least one day in advance.

You can find us on InstaGram @preplifepodcast and @glamgirlbikini You can apply for the team by clicking the link: https://glamgirlbikini.com/glam-girl-bikini-application/

Beatriz Biscaia is the youngest bikini pro, she a 2 time IFBB pro champion, an Olympian and most recently an Arnold Bikini International competitor. In this episode bikini coach @amyehinger interviews this amazing and inspiring bikini pro. Topics discussed are how Beatriz is adapting her training, goals and nutrition during this time of quarantine for Covid-19. Additionally she shares feedback from the judges and how her training style is unique. Other important topics include building a pro mentality and how to overcome obstacles. If you are needing motivation for your upcoming bikini prep then this is an episode you don't want to miss! You can find us on Instagram @preplifepodcast or @glamgirlbikini You can apply for the team by clicking on the link: https://glamgirlbikini.com/glam-girl-bikini-application/ You can find Beatriz @biscaiapro and you can check out her ebook at: https://sellfy.com/p/6j0rt3/ 

Why do we compete in physique sports? Why do we coach bikini competitors? These are questions that we answer in this episode. Be sure to tune in as bikini coaches @chrisnicole_ifbbpro and @amyehinger give reasons as to why it's important to constantly evolve in the sport of bodybuilding and why our processes in competing and coaching are ever changing. Along with the evolution of the sport we include lessons that we have learned along the way. We feel it's important that we pay it forward and impact the lives of other bikini athletes in a healthy way; and during this episode we discuss how we continue to make strides in improving ourselves and the sport.

You can find us on InstaGram @preplifepodcast and @glamgirlbikini You can apply for the team by clicking the link: https://glamgirlbikini.com/glam-girl-bikini-application/