Prep Life

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. 

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. 

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.

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/

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.

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) 

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. 

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. 

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 

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