Prep Life

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.

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.

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.

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. 

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. 

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 

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 

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.

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

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?