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Episodes
Prep Life of Bikini Athletes
Episodes
Tuesday Dec 04, 2018
Tuesday Dec 04, 2018
Gaining muscle and staying lean year round, is it possible? IFBB Bikini Pro Chris Nicole and Bikini Coach Amy Ehinger dive into how to create gains in the gym while staying lean year round. Other topics included are: the definition of hypertrophy, variables that can play a factor in muscle gains, common mistakes in weight training, and the mindset of sticking to a weight training plan and healthy habits. For more on sticking to your habits and setting goals please reference these books: "The Sweet Spot" by Christine Carter and "The Happiness Advantage" by Shawn Achor
Friday Nov 30, 2018
Friday Nov 30, 2018
This interview is with Lacy Green IFBB Professional Bikini Pro. During this interview you will receive the inside window to this incredible journey from winning her first bikini competition, to her first National show, and finally to her Pro Debut all in less than a year. During her first NPC show she won the Overall, then at her first National show (Masters Nationals) she ended up winning her pro card at her second show ever! This episode also tells the story of her career change and the impact she has made throughout this journey. If you would like to get more information regarding her newsletter visit: www.prolacy.c323fitness.com
Tuesday Nov 27, 2018
Tuesday Nov 27, 2018
Topics included in this episode are how cortisol, stress management, insulin resistance and insulin sensitivity effect your bikini competition prep or lean out phase. Other items covered are post workout nutrient timing and the utilization of insulin to promote muscle gain. Sleep hygiene and the importance of sleep and weight loss are additional tips included.
Tuesday Nov 20, 2018
Tuesday Nov 20, 2018
This episode is your guide to surviving the holidays when you're trying to eat for your goals and at the same time tying to enjoy the season. Topics included in this episode are: strategies for making the most of your time with family and friends, combating holiday hunger, and tips on still getting your workouts in. Below is the link to the body weight workouts that are quick and convenient if you are on the road, snowed in, or your gym is closed.
Tuesday Nov 13, 2018
Tuesday Nov 13, 2018
When is it time to compete and when is it take time to move into the Improvement Season? This episode explores topics such as cardio, off season gains, & appropriate measurements of progress in times of growth vs lean out phases.
Tuesday Nov 06, 2018
Tuesday Nov 06, 2018
Ketogenic diet is a big buzz word but what does it really mean? In this episode we dive into this topic and many more regarding picking the best energy macro nutrient ratios that are right for you. Other topics include food sensitivities and finding the "unicorn prep". Here are some of the common ratios from Precision Nutrition. PN Mixed Meal ratios: Protein-30% C-40% F-30 % Paleo: P-40% C-30% F-30% Low Carb: P-40% C-10% F-50% Keto: P-20% C-5% F-75%
Tuesday Oct 30, 2018
Tuesday Oct 30, 2018
Food relationships can be a sensitive topic, especially during bikini competition prep. We share some personal experiences that have helped us during competition prep and living the prep life. Resources for the episode: Shawn Achore author of “The Happiness Advantage” Evelyn Tribole author of "Intuitive Eating: A Revolutionary Program that Works"Gretchen Rubin author of "4 Tendencies"
Tuesday Oct 23, 2018
Tuesday Oct 23, 2018
Online coaches IFBB Pro Chris Nicole and Founder/CEO Amy Ehinger share tips and tricks for Bikini Competitiors during peak week. Topics Include: Skin Prep, show day hacks, check ins, and how to get the most out of your peak week training and nutritional plans.
Tuesday Oct 16, 2018
Tuesday Oct 16, 2018
IFBB Bikini Pro Chris Nicole and Amy Ehinger share the methods that were utilized to build a Natural Bikini Pro. Topics included in this episode are: re-feeds vs cheat meals, carb cycling, N.E.A.T., and supplementation.
Friday Oct 12, 2018
Friday Oct 12, 2018
IFBB Pro Bikini Ashley Blair Interview: This episode includes Ashley's story of earning her pro card, her pro debut, and all while maintaing a full time job, raising two children and building a posing instruction business.