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Prep Life of Bikini Athletes
Episodes
Tuesday Apr 02, 2019
Tuesday Apr 02, 2019
In episode 33 bikini coaches Amy Ehinger and Chris Nicole talk about the importance of an improvement season for bikini athletes. Included in this episode are ways to re-frame limiting beliefs and the importance of having an online coach to guide you with accountability through the off season and reverse diet. Other topics include ideas from the book "7 Habits of Highly Effective People", by Stephen covey – Skill #7 Sharpen the Saw.
The idea of sharpening the saw means to always become a better person. Whether it’s through attaining new knowledge, experiencing new environments, or maintaining and improving our health. Avenues that changes can be made fall under these 4 domains.
| Physical: | Beneficial eating, exercising, and resting |
| Social/Emotional: | Making social and meaningful connections with others |
| Mental: | Learning, reading, writing, and teaching |
| Spiritual: | Spending time in nature, expanding spiritual self through meditation, music, art, prayer, or service |
Tuesday Mar 26, 2019
Tuesday Mar 26, 2019
Episode 32 is all about the benefits of MCT oil and how it can be incorporate into your bikini competition prep. Included in this episode are: ways to consume it, the differences between MCT and coconut oil, Medium Chain Triglycerides and Long Chain Triglycerides, and 2 studies that have shown that MCT’s may induce fat loss by increasing levels of catecholamines. Study #1- American Journal of Clinical Nutrition The mechanism whereby overfeeding with diet containing medium chain triglyceride (MCT) results in diminished body weight and fat was studied 15 male rats were divided into two groups: one group was fed MCT diet, the other an isocaloric diet containing long chain triglyceride (LCT) in excess (150%) of spontaneous calorie intake Both diets, fed for 6 wk, derived 50% of calories from fat. Basal and norepinephrine stimulated 02 consumption and CO2 production, as well as metabolic rate were measured MCT rats gained 15% less weight than LCT controls and resting and maximal norepinephrine-stimulated 02 consumptions were 39.7 and 22.1% higher in MCT than in LCT group, respectively Resting and norepinephrine-stimulated metabolic rates were 38.8 and 22.2% higher in MCT than LCT fed rats, respectively. Overfeeding MCT diet results in decreased body fat related to increased metabolic rate and thermogenesis https://www.ncbi.nlm.nih.gov/pubmed/7072620 Study #2 - European Journal of Clinical Nutrition 8 healthy young men had 24-hour energy expenditure (EE) and urinary catecholamines measured during their stay in a respiratory chamber on four separate occasions These were randomised between four different combinations of medium-chain triglycerides (MCT) and long-chain triglycerides (LCT), a total 30g/day, which was consumed with their habitual diet in three equal parts (10g each) Researchers concluded that relatively low-to-moderate intake of MCT (15-30 g per day) as part of habitual diet may play a role in the control of human body composition by enhancing daily EE, and that this effect is mediated at least in part through activation of the sympathetic nervous system https://www.ncbi.nlm.nih.gov/pubmed/8654328.
Thursday Mar 21, 2019
Thursday Mar 21, 2019
Busting through plateaus can be difficult during bikini prep. Included in this episode are talks about Non Exercise Activity Thermogenesis (NEAT), Sleep, Measuring Food, Extra Bites Licks and Tastes (BLTs), intensity in the gym, and calories cycling for getting through a plateau. Other talks are about developing self control through getting sleep, brain breaks, chunking down goals and allowing for the prefrontal cortex to reset. Strategies are shared on developing habits that will help with decision making fatigue.
Tuesday Mar 12, 2019
Tuesday Mar 12, 2019
This episode includes what to look for in an online bikini coach. Other topics included are the athlete and coach relationship, how to maximize the working relationship, and also how to get the most from your training program. Bikini training should be unique to you and your programming should continue to be adjusted to help reach every new phase of the journey.
Tuesday Mar 05, 2019
Tuesday Mar 05, 2019
Post show treats, untracked days and thoughts on alcohol will be just some of the topics on today’s podcast. Join us for Episode 29 as IFBB Bikini Pro Chris Nicole and Amy Ehinger dive into the the prep life and all things real life in the bikini competition world.
Saturday Mar 02, 2019
Saturday Mar 02, 2019
Episode 28: Arnold International co-host Bikini Pro Chris Nicole and Amy Ehinger dive into the differences between Pro Qualifiers and National shows. Included in this episode is how a competitor can move from a regional competition to becoming nationally qualified. Further discussion includes pathways to the IFBB pro league.
Tuesday Feb 19, 2019
Tuesday Feb 19, 2019
Diet breaks, periodization, refeeds, untracked meals, supersets, H.I.I.T. cardio, steady state cardio, and active rest days are all explained in this episode. IFBB Bikini Pro Chris Nicole and Amy Ehinger also talk about what it takes to be a first time bikini competitor, a figure competitor and some of the mental aspects that occur during training for a competition.
Tuesday Feb 12, 2019
Tuesday Feb 12, 2019
In this podcast we discuss some causes of S.I.B.O. (Small Intestinal Bacteria Overgrowth) and some of the ways you can test for it. Bree Ginden of KC Fit Coach shares her experience with S.I.B.O. and how it impacted her bikini competition prep. She also shares ways to proactively take care of your gut bacteria and some of the measures she has taken to take care of her gut. The testing she mentioned was the organic acids test. The link to Equilibrium Nutrition is: https://equilibriumnutrition.com/?rfsn=1930841.056c33 The Cabral Concept Podcast that was referenced is by Stephen Cabral and the book that was referenced is: Healthy Gut, Healthy You: The Personalized Plan to Transform Your Gut from the Inside Out by Dr. Michael Ruscio. You can find Bree on Instagram @kcfitcoach
Tuesday Feb 05, 2019
Tuesday Feb 05, 2019
Time Restricted Eating can be really helpful for your bikini contest prep. Be sure to listen in as IFBB Bikini Pro Chris Nicole and Amy Ehinger discuss the importance of time restricted eating and how it pertains to fat loss, metabolic rate, muscle gain, heart health, and performance endurance. For more information on the studies please refer to:
Satchin Panda, PhD http://mycircadianclock.org/ Dr. Satchin Panda on Time-Restricted Feeding and Its Effects on Obesity, Muscle Mass & Heart Health https://youtu.be/-R-eqJDQ2nU
Tuesday Jan 29, 2019
Tuesday Jan 29, 2019
Slow and Steady Wins the Race in Bikini Prep:
Taking a longer contest prep duration results in a better level of conditioning and a more competitive package on the bikini stage. Why does more time benefit the bikini competitor? They will most likely have more muscle retention, they will be most likely able to diet on more calories, possible early tapering of cardio, more periods of refeeding, and there will be a greater buffer time allowed for when life happens. Online coaches IFBB Pro Chris Nicole and Amy Ehinger take look at three case studies done on natural male bodybuilders and compare and contrast the individual results as it applies to short vs longer duration of contest prep.