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Episodes
Prep Life of Bikini Athletes
Episodes
Tuesday Jan 22, 2019
Tuesday Jan 22, 2019
Tips for bikini competitors 12 weeks out from a bikini competition. Also included in this episode: Living harmoniously with family, social and prep life. Meal Prep Tips:
1. Pick a day and SET A TIME for your cooking so you are prepared for the busy work week.
2. SAVE TIME by buying pre-cooked proteins, microwaveable veggies and carbs, pre-chopped fruits or veggies
3. Get your CONTAINERS Pyrex, Tupperware or Ziplock Bags etc
4. Make BIG BATCHES. Bulk prep of proteins and carbohydrates is a huge help
5. Get a FOOD SCALE and a good BLENDER. These are some of the crucial tools for getting the correct portions and creating good tasting protein shakes and smoothies
6. Use a SLOW COOKER, AIR FRYER or other time saving tools to cook items hands free
7. Use SILICONE MUFFIN TINS for baking large amounts of eggs or carb items
8. Have dry goods fall back meals in case food goes bad (Jerky, Nuts, Protein Powder etc)
9. UTILIZE your freezer for additional fall back meals by storing produce, fruit or proteins so you have them.
10. Use your SPICES! Healthy food doesn’t have to taste bad
Tuesday Jan 15, 2019
Tuesday Jan 15, 2019
What is Muscle Protein synthesis? We give the analogy of Fix it Felix (Muscle Protein Synthesis) as the anabolic building of the "house" or muscle vs Wreak it Ralph (degradation) the catabolic breaking of the "house" or muscle tissue. This episode covers how can we increase or maximize Muscle Protein Synthesis through training and diet. Other topics include how a vegans can create MPS through diet. Also the point when MPS stops being linear and the hierarchy of nutrition.
What is the hierarchy of nutrition?
1. How MUCH are you eating?
2. HOW are you eating?
3. WHY are you eating?
4. WHAT are you eating?
5. Are you doing 1-4 CONSISTENTLY?
6. WHEN are you eating?
Friday Jan 11, 2019
Friday Jan 11, 2019
In this interview IFBB bikini professional Katie Cole shares her journey to the IFBB professional league. As a Masters competitor she earned pro status at NPC Universe and gives tips on mental and physical preparation leading up to her win. Included in this episode are valuable insights regarding amenorrhea, food sensitivities, adrenal fatigue, managing stress, cortisol levels and competing as a natural competitor. She includes tips on bikini posing and glamour. Her 23 inch hair extensions were ordered from Bellami hair.
Tuesday Jan 08, 2019
Tuesday Jan 08, 2019
This episode dives into the differences in each NPC category for fitness, figure and bikini competitions. Coach Corina Harkleroad shares her fitness journey and some of her tricks and tips regarding training, nutrition, and posing for each. She explains how the preparation for each NPC category has been unique. Included in this episode she shares some of her strengths and expertise that she provides for online competitors; and her motivational story of how she went from pre-diabetic to a Nationally Qualified Fitness and Figure competitor.
Friday Jan 04, 2019
Friday Jan 04, 2019
Adrenal fatigue, leaky gut, Hypothalamic-Pituitary-Adrenal Axis, are all hot topic buzz words that we discuss in this episode. IFBB Pro Chris Nicole and Bikini Competitor Amy Ehinger give examples on mending the adrenals, signs of taxed adrenals, and strategies to help improve the gut health and how it's impacted from stress and cortisol release. We mention author of the "Anti-Anxiety Diet" Ali Miller RD and strategies that she uses to help the GI track.
Thursday Jan 03, 2019
Thursday Jan 03, 2019
In this episode bikini coach @amyehinger interviews the overall winner of NPC Nationals IFBB Bikini Pro Ariana Bartash. She shares her journey of how she earned her pro card and the quick path she was able to travel within the NPC. Other topics that are discussed are how she and her husband prepped for their first competition together. and how they were able to make the prep life work harmoniously. Other topics included in this episode are nutrition, workout and posing tips. Along with what it take to decide that you are ready for your first competition. You can find her on Instagram @arianabrothers and you can find us @preplifepodcast and @glamgirlbikini To apply for the team click the link: https://glamgirlbikini.com/glam-girl-bikini-application/
Thursday Dec 27, 2018
Thursday Dec 27, 2018
The New Year is a time to evaluate the 2018 year and to set new goals or resolutions for 2019. Included in this episode are how to set S.M.A.A.R.T. goals: Specific, Measurable, Accountable, Attainable, Realistic, Relevant, and Time Frame. Push goal areas for 9-10 goals by Chalene Johnson author of "Push": Purpose/Career, Marriage/Romantic Life, Physical Health and Fitness, Mental Health, Friendships, Faith/Sprituality, Get Smarter/Personal Development, Hobby/Recreation/Just for Fun. Pillars of Wellness: Exercise, Nutrition, Stress, Sleep, and Supplements.
Tuesday Dec 18, 2018
Tuesday Dec 18, 2018
IFBB Bikini Pro Chris Nicole shares strategies for tracking macros while eating out, factors that effect calories burned and tips on staying in a good maintenance weight in the improvement season. Amy Ehinger discusses metabolic adaptions in regards to how the body processes the foods we ingest and how calories are absorbed. Other topics included are: food label inaccuracy,RMR (resting metabolic rate), TEE (Thermic Effect of Eating), PA (Physical Activity), and NEAT (Non-Exercise Activity Thermogenesis)
Friday Dec 14, 2018
Friday Dec 14, 2018
IFBB Bikini Pro Ally Vaeth tells her story of her journey to the IFBB Professional league. Included in this episode are her thoughts and recommendations on picking the prep coach that is right for you, her pro debut, her struggles with hypothyroidism, and tips on how to push to new goals. She is a true inspiration and an example of never giving up on your dreams if you put in the work and believe.
Monday Dec 10, 2018
Monday Dec 10, 2018
This episode covers what are the judges looking for in the bikini division in the NPC and IFBB. Other topics include the differences in figure vs bikini, glamour, hair, make-up, and heel recommendations for bikini competitions.