Prep Life

Bikini coach @amyehinger interviews newly crowned IFBB Pro Nam. She was runner up in this year's 2020 Arnold Amateur Classic Pro Qualifier earning her pro status. She is a Thailand native living in Seattle with her husband Paul. She gives her view on what it was like to be there with the expo being cancelled at the Arnold International due to Covid-19. Her husband shares the perspective of what it's to be a husband of a bikini athlete and how they have adapted to married life in harmony with "prep life". Other topics include: tips on posing practice,  mental toughness, macros vs meal plans, LISS cardio vs HIIT, and so much more. This is an episode you don't want to miss if you are wanting motivation to become the next IFBB Bikini Pro.

Click the link to apply for the team:https://glamgirlbikini.com/glam-girl-bikini-application/ 

You can find us on InstaGram @preplifepodcast @glamgirlbikini

You can find Nam @blackwidow_2525 and find her suit designer @mcbodywear

Are you feeling overwhelmed with the current situation? It's easy to give into stress in times like these and ruin all the hard work you have put into your bikini prep. In this episode bikini coaches @amyehinger and @chrisnicole_ifbbpro give tips on how to overcome obstacles and on how to better manage anxiety. We can all acknowledge that there are going to be a lot of things going on that are outside of our control all of the time. However, it's so important that we can focus on what we can control. What you can control is... Your reaction to stress How you start your day What you eat How you move How you’ll spend your time When you start focusing on how to lower the stress then you will stand a better chance at getting experiencing good mental and physical health. You will find that you are more creative, more productive, and are able to  find new opportunities to grow each day. Here are some ways to combat anxiety:

When the adrenal glands and brain are misfiring it can make you feel like you're in a tailspin. Employing these lifestyle therapies like the routine below can help ease anxiety, along with incorporating nutrients for adrenal health. Reduce stress by deep breathing, meditation, yoga, journaling, exercise, and other activities. Consider B5, found in Adrenal Restore or whole food option-shiitake mushrooms and vitamin C, also found in Adrenal Restore or whole food option-red bell peppers, can provide your adrenal glands with what they need to function.  Eating regular meals can help support adrenal health as well. Avoid skipping meals, especially if you find yourself feeling “hangry.”  Consider 1st Form Harmony with KSM 66 Ashwagandha to help bring the “chill” into your evenings. Leverage adaptogenic herbs like Rhodiola, Licorice root extract, Eleuthero root found in Adrenal Restore This is a great blend to support your body through stressful times. These herbs help you modulate the stress hormones your adrenal glands are pumping out.

Click the link to order Adrenal Restore for adrenal health: https://1stphorm.com/products/adrenal-restore/?a_aid=glamgirlbikini&a_aid=glamgirlbikini&a_bid=4b7ce806&chan=AE  

 

Click the link to apply for the team:https://glamgirlbikini.com/glam-girl-bikini-application/ 

Find us on Instagram @preplifepodcast or @glamgirlbikini

This episode bikini coach @amyehinger interviews Rebecca McConville and dives deep into topics surrounding the struggles bikini competitors may go through when it comes to dealing food relationships. Other topics discussed are types of eating disorders, navigating the post show blues and reverse dieting. Rebecca is a sports nutrition and performance expert and she goes over strategies and tools to help competitors master the competition world and their relationship with food. She is a MS registered dietitian, Board Certified Sports Specialist (CSSD) and Certified Eating Disorder Registered Dietitian ( CEDRD). She is the author of Finding Your Sweet Spot and the co-host of Phit for a Queen: The female athlete podcast. Her website is https://beccamcconville.com/ You can find her on Instagram @rebeccaeddietitian

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

Bikini coaches @chrisnicole_ifbbpro and @amyehinger recap the Arnold Classic Sports Festival Ms. Bikini International, Bikini Amateur and Wellness Amateur. Discussions included in this episode are: suit selection, posing critiques and the highlights of the top 10 IFBB Bikni Pros. If you are wondering what the latest trends are in the NPC Bikini division and Bikini IFBB Pro League, then this is the episode to tune into. You can find us on InstaGram @preplifepodcast and @glamgirlbikini Apply for the team by clicking the application link: https://glamgirlbikini.com/glam-girl-bikini-application/

Get the latest update on the Arnold Sports Festival from bikini coaches @amyehinger and @chrisnicole_ifbbpro

To find us on instagram go to @glamgirlbikini or @preplifepodcast To apply for the team click the link: https://glamgirlbikini.com/glam-girl-bikini-application/

To order the 1st Phorm products listed in the podcast click the links:

• Micro Factor  https://1stphorm.com/products/micro-factor/?a_aid=glamgirlbikini 
• Vitamin C function. https://1stphorm.com/products/vitamin-c/?a_aid=glamgirlbikini
• Liposomal Vitamin D3  https://1stphorm.com/products/liposomal-vitamin-d3/?a_aid=glamgirlbikini

Included in this episode are strategies to sustain healthy habits that support immunity and can help prepare our bodies to better fight and recover from illnesses, including coronavirus. These include: 

•Stick to a nutrient dense toxin-free diet, including known immune-supportive foods like garlic and ginger. Avoid foods that tend to weaken the immune system, such as sugar, refined grains, and processed and refined foods, as much as you can.

•Get plenty of sleep, ideally seven to eight hours a night. This is your body's time to perform preventive maintenance, which bolsters the immune system. Research shows that repeatedly short-changing sleep by even an hour or two can negatively affect immunity.

•Get plenty of sunshine and supplemental Vitamin D. High levels of vitamin D have long been linked to lower rates of illness.

•Consider taking additional vitamins, micronutrients, and supplements to support immunity, such as a high-quality multivitamin, magnesium, omega-3 fish oils, vitamin C, elderberry, and digestive enzymes. Probiotics and powdered greens have also been shown to support immune and gut health.

•Get at least 20 minutes of low- to moderate-intensity exercise a day to prime the immune system. This movement results in the production of more white blood cells, which combat bacteria and viruses, and promotes improved circulation.

Practice good hygiene. These habits include:

•Wash your hands frequently, and for at least 20 seconds, with soap and water to protect yourself and others from germs.

•Cover your mouth and nose when coughing or sneezing.

•Keep your hands away from your face, because germs routinely spread when a person touches something contaminated with germs, and then touches his or her eyes, nose, or mouth.

If you begin to develop cold- and flu-like symptoms or become ill, take care of yourself and minimize the spread to others by staying home. If you think you may have symptoms of coronavirus, call your healthcare provider immediately.

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Get bikini coaches @amyehinger and @chrisnicole_ifbbpro predictions for this year's Arnold Pro Bikini International. If you're wanting to watch the Amateur Bikini competitors and the newest NPC Wellness division then tune into the live stream Thursday March 5th at 12:00 EST for the Prejudging round. At the end of the prejudging the NPC Wellness will air and the newest IFBB pro will be announced. Arnold Amateur Bikini finals will be on Sat March 7th 10 am EST. BIKINI INTERNATIONAL - PREJUDGING will be from 12:00pm-4:00pm EST BIKINI INTERNATIONAL - FINALS  will be from 7:00pm-10:00pm EST Live stream on www.arnoldsportsfestival.com

You can find us on InstaGram @preplifepodcast and @glamgirlbikini Apply for the team at:  https://glamgirlbikini.com/glam-girl-bikini-application/ 

IFBB Pro Bikini Competitors for 2020: 

Bikini International (16)

Mahsa Akbarimehr

Romina Basualdo

Beatriz Biscaia

Alessia Facchin

Marcia Goncalves

Daraja Hill

Janet Layug

Priscila Leimbacher

Justine Munro

Elisa Pecini

Camile Periat

Yeshaira Robles

Jennifer Ronzitti

Alexandria Ross

Etila Santiago Santos

Angelica Teixeira

What's the next best thing to PEDs when it comes to getting anabolic?!? Try getting over 9 hours of sleep and an improved stress perception. In this episode bikini coaches @amyehinger and @chrisnicole_ifbbpro dive into evidence based practices on how your mindset and stress perception can actually impact how your body adapts to stress and can respond with muscle building. Topics included in this talk are effects of cortisol and DHEA sulfate when it comes to stress response. In addition we explain what it means to be in a "challenge state" vs "threat state" in regards to stress perception. Further talks include a study done on individuals and their energy balance in regards to sleep and deprivation. Discussion on how to improve your sleep and how this impacts your composition and ability to build muscle and loose fat. You can find us on Instagram @preplifepodcast and @glamgirlbikini Apply for the team by clicking the link: https://glamgirlbikini.com/glam-girl-bikini-application/   

Are diet breaks effective for contest prep? Does time off from training contribute to loss of gains? Do you need to have implants to be a competitive bikini competitor? How often should bikini competitors train glutes? All of these questions and more are answered in this episode as co-host @chrisnicole_ifbbpro and @amyehinger dive deep into your bikini competition prep questions. Also included is how to determine if competing is right for you, physique differences in the Wellness Division, building shoulders, IIFYM, importance of leucine, how to you prevent loosing fullness in the glutes, and how to bring down size of a particular muscle group.

Shoulder Video Reference: https://youtu.be/WipLaqCiFMQ 

You can find us on Instagram @preplifepodcast @glamgirlbikini 

Apply for the team at: https://glamgirlbikini.com/glam-girl-bikini-application/ 

Reference to Diet Breaks: https://www.nature.com/articles/ijo2017206.pdf 

Reference on Muscle Memory Author: GREG NUCKOLS-Grow Like a New Lifter Again?

https://www.strongerbyscience.com/grow-like-a-new-lifter-again/ 

Have you ever struggled with overeating? Are you unsure about your current nutrition regiment and if it's working for you? Do you feel that you often think in a black or white mentality when it comes to bikini prep? Are you unsure if you are focusing on the right things for your bikini training? If you have answered "yes" to any of these questions you are not alone! Bikini coaches @amyehinger and @chrisnicole_ifbbpro dive deep into these topic as they pertain to living the prep life. Common mistakes that bikini competitors make are discussed in this episode: Majoring in the minors, thinking in black and white, sudden drastic changes, and overeating are just a few of the topics. You can find us on Instagram @preplifepodcast @glamgirlbikini and apply for the team by clicking the link:https://glamgirlbikini.com/glam-girl-bikini-application/ Watch our latest YouTube video:  https://www.youtube.com/watch?v=sQ3HyC3SKAI

Most New Year's resolutions fail by February. In this podcast we go over tips on how you can find success in sticking to your goals in 2020:

1. Build self-efficacy. Believe that you can dot it and that you can execute the action steps required to achieve your goals.

2. Visualize your goal happening. See yourself as if you have already achieved the goal and talk in the first person using affirmations.

3. Create accountability. You can do this by hiring a coach and participating in weekly check-ins. 

4. Make big goals smaller. Break your big goals down into monthly, weekly and daily tasks that help you move forward. Bite size pieces can help reduce the feeling of being overwhelmed by big tasks.

5. Give yourself a day off. Stay in tune with your body and listen to it when you need to recharge. Practices could include: deload day, yoga class or a refeed meal.

6. Take your brain out of it. Create habits for change and strengthen your will power muscle. 

7. Schedule your new habits. Make time to accomplish your newly set goals so they start to become a part of your everyday life.

8. Surround yourself with success. Find a mentor that will lead you down the proper path. Join a team or get an accountability partner. Fill your mind with positive thoughts by listening to audio that educates you and motivates you. Monitor your social media and the influence it has on your self talk.

9. Look back. Remember to celebrate how far you have come and collect data and progress pictures to remind you of how much you have changed.

10. Prep for success. This could be accomplished through the use of macro counting, MyFitnessPal or doing meal prep Sundays. Be sure to plan ahead so that when life gets busy you are prepared to stick to your goals.

Co-hosts are Bikini Coaches @amyehinger and @chrisnicole_ifbbpro  You can find us on Instagram @preplifepodcast and @glamgirlbikini Apply for the team by clicking the link:https://glamgirlbikini.com/glam-girl-bikini-application/