BestFit Body

In this week's episode, Jules and Elle talk about creating habits around sleep, hydration, and comparision!

In this week’s episode, Jules and Elle discuss what to expect post-show including nutrition, weight gain, and the psychological impact of it all. They also cover how to interpret judge's feedback, sportsmanship, and the celebration of completing the goal of stepping on stage.

Post-Show

1. It’s never too early to plan for what is happening after your show

2. Post show begins after prejudging

3. What’s next?

- [x] Another show coming up?

- [ ] Improvement season?

- [ ] Hanging heels up for good?

4. Planning your post-show meal

5. Strategically planning for extras/treats over the course of several weeks

6. Holding yourself accountable

7. Understanding your relationship with food

8. Pressure from friends and family to eat and drink since you “finally can eat” (their words)

9. Psychological challenges post-show

10. Communicating with your coach

11. Setting a reasonable calorie goal for the first few weeks post-show

12. Honesty with yourself

13. Food will still be there tomorrow and the next day… and the next day

14. Separating the emotions of the prep from the emotions post show through reflection

15. Show day weight is not maintainable

16. Your body is ultra-sensitive to a high-calorie intake after a long period of dieting

17. Your body is ready to store fat and hold onto it

18. Comparing yourself post-show

19. Reverse diet

20. Interpreting the Judge’s feedback

21. Sportsmanship

Inquiring about training with BestFit Body?

Head over to: www.bestfitbody.com OR email Jules directly at [email protected]

Check out our different programs:

Basic Level Lifestyle Program: https://bestfitbody.com/basic-training-lifestyle-program/

Road to Pro Competition Prep Program: https://bestfitbody.com/road-to-pro-competition-prep-program/

Improvement Season Program:

https://bestfitbody.com/improvement-season-program/

Look Like a Competitor 12 Week Program:

https://bestfitbody.com/look-like-a-competitor-program/

Follow BestFit Body on Instagram: https://www.instagram.com/teambestfitbody/

Elle’s Instagram: https://www.instagram.com/elle_bfitbody/

Follow us on Twitter: https://twitter.com/bestfitbody

In this week’s episode, Jules and Elle discuss the do’s and don’ts of skin prep, tanning, and traveling for a show! This is part 3 of a 4 part series!

1. Skin Prep Do’s and Don’ts:

- Shaving/Waxing

- Exfoliating (Our favorite pre-tan exfoliant by ProTan: https://protanusa.com/products/get-buffed)

- Moisturizing

2. Tanning: How to get the perfect show tan

- What time should I book my tan?

- What to expect during the spray tan

- What to wear after your tan

- How to sleep to best preserve your tan

- Going to the bathroom with a tan on

3. Show Day Checklist Recommended Items

Elle's Youtube video show day bag: https://www.youtube.com/watch?v=F-QO13vA4g8

4. Traveling by plane

- Food transportation

- Cooking in a hotel room

- What to pack in your carry on

5. Recommendations for hair extensions, jewelry, and nails and putting it all together for the stage

Inquiring about training with BestFit Body?

Head over to:

www.bestfitbody.com

OR email Jules directly at [email protected]

Check out our different programs:

Basic Level Lifestyle Program:

https://bestfitbody.com/basic-training-lifestyle-program/

Road to Pro Competition Prep Program:

https://bestfitbody.com/road-to-pro-competition-prep-program/

Improvement Season Program:

https://bestfitbody.com/improvement-season-program/

Look Like a Competitor 12 Week Program:

https://bestfitbody.com/look-like-a-competitor-program/

Follow BestFit Body on Instagram:

https://www.instagram.com/teambestfitbody/

Elle’s Instagram:

https://www.instagram.com/elle_bfitbody/

Follow us on Twitter:

https://twitter.com/bestfitbody

In this week’s episode, Jules and Elle discuss another aspect of peak week that involves preparing to perform on stage and other useful tips. This is part two of the series with at least two more episodes relating to peak week to come!

Topics covered in this episode include:

1. Getting performance ready

2. Rituals before stage

3. The feeling before your step foot on stage

4. Performing, entertaining, connecting

5. Fear vs confidence

6. Posing practice tips

7. Stage tips

8. Show day events what to expect

9. Alcohol before stage? Pros and Cons

10. Water intake on show day

11. Pumping up and Staying warm before stage

12. The fun part of show day

13. Show day expectations

14. But did you win?

15. Pre and post show useful tips

And more!

Inquiring about training with BestFit Body?

Head over to:

www.bestfitbody.com

OR email Jules directly at [email protected]

Check out our different programs:

Basic Level Lifestyle Program:

https://bestfitbody.com/basic-training-lifestyle-program/

Road to Pro Competition Prep Program:

https://bestfitbody.com/road-to-pro-competition-prep-program/

Improvement Season Program:

https://bestfitbody.com/improvement-season-program/

Look Like a Competitor 12 Week Program:

https://bestfitbody.com/look-like-a-competitor-program/

Follow BestFit Body on Instagram:

https://www.instagram.com/teambestfitbody/

Elle’s Instagram:

https://www.instagram.com/elle_bfitbody/

Follow us on Twitter:

https://twitter.com/bestfitbody

In this week’s episode, Jules and Elle discuss the details of training, nutrition, and digestion during peak week as competitors prepare to step on stage.


The topics in this episode are as followed in order:

1. The purpose of peak week

2. Training during peak week

3. Terminology: full, depleted, flat, spilling over, vascular, tight, striated, watery

4. Last workout before show day

5. Nutrition: depletion and refeeding

6. Carb loading

7. Preparing natural athletes

8. Are you ready for your show?

9. Water and sodium

10. Cutting out foods during peak week

11. Digestion

12. Foods to eat and avoid on show day

13. Bloating

14. Water retention

15. Cutting and loading water

16. Red flags to look for in your peak week plan

Part 2 and 3 coming soon!

Inquiring about training with BestFit Body?

Head over to:

www.bestfitbody.com

OR email Jules directly at [email protected]

Check out our different programs:

Basic Level Lifestyle Program:

https://bestfitbody.com/basic-training-lifestyle-program/

Road to Pro Competition Prep Program:

https://bestfitbody.com/road-to-pro-competition-prep-program/

Improvement Season Program:

https://bestfitbody.com/improvement-season-program/

Look Like a Competitor 12 Week Program:

https://bestfitbody.com/look-like-a-competitor-program/

Follow BestFit Body on Instagram:

https://www.instagram.com/teambestfitbody/

Elle’s Instagram:

https://www.instagram.com/elle_bfitbody/

Follow us on Twitter:

https://twitter.com/bestfitbody

Don’t let the gym intimidate you! This podcast episode will empower, equip, and excite you to step foot into the gym and get to work on your fitness goals

1. Gym anxiety

2. Everyone was a beginner once

3. Gym etiquette

4. How to handle unsolicited advice

5. Getting to know the equipment in your gym

6. Busy gym tips

7. Hypertrophy (Muscle growth)

8. Importance of bodyweight strength training

9. Progressive overload

10. Building muscle creates a defined and toned physique

11. Scale Weight

12. 1 rep max and strength testing

13. Training Volume Defined

14. What occurs during a plateau

15. Deloading

16. Rest Days

17. Importance of training logs

18. Difference between using dumbbells and barbells

19. Understanding exercise selection

20. Interpreting the name of exercise: a piece of equipment, muscle group, and action (ex: barbell bicep curl)

We hope you enjoyed this two-part episode!

Inquiring about training with BestFit Body?

Head over to:

www.bestfitbody.com

OR email Jules directly at [email protected]

Check out our different programs:

Basic Level Lifestyle Program:

https://bestfitbody.com/basic-training-lifestyle-program/

Road to Pro Competition Prep Program:

https://bestfitbody.com/road-to-pro-competition-prep-program/

Improvement Season Program:

https://bestfitbody.com/improvement-season-program/

Look Like a Competitor 12 Week Program:

https://bestfitbody.com/look-like-a-competitor-program/

Follow BestFit Body on Instagram:

https://www.instagram.com/teambestfitbody/

Elle’s Instagram:

https://www.instagram.com/elle_bfitbody/

Follow us on Twitter:

https://twitter.com/bestfitbody

In this week's episode of the BestFit Body Podcast Jules and Elle dive into common words and phrases that you will come across when you are getting started on your strength training journey! They are here to break things down so you are well prepared when you step foot in the weight room! This is part one of a two-part series all about exercise lingo. They cover over 20 different topics in part one! Part 2 will be available on May 25th!

Topics in the order that you will hear them are as follows:

1. FITT Principle (Frequency, Intensity, Time & Type)

2. Reps & sets

3. Working sets & warm-up sets

4. How to find the proper weight to use for your exercises

5. Range of motion

6. Trial and Error and understanding intensity

7. Ego Lifting

8. Supersets, Circuits, & Giant Sets

9. EMOM (Every Minute on the Minute) Workouts *link to Smart Wod App discussed in the episode below*

10. More is not always better

11. DOMS (Delayed Onset Muscle Soreness)

12. Rest and Recovery

13. What if I don’t sweat during my workouts?

14. The purpose of strength training

15. Differences between exercise and training

16. Setting intentions before your training sessions

17. Compound, isolation, and accessory exercises

18. Isometric exercises

19. Mind-Muscle connection

20. Understanding anatomy *link to Muscle and Motion App discussed in the episode see below*

21. Benefits to video recording your exercises during your workout


More topics to come in part 2!

Smart Wod App: https://smartwod.app/

Muscle and Motion App: https://www.muscleandmotion.com/products/strength-training-app/?gclid=Cj0KCQjwmuiTBhDoARIsAPiv6L-Rzq-R3SGQeoSUMlcGWrxINXAkbqO7CmIF2X_3NAcjhfdoEJSM4rgaAjwFEALw_wcB

Inquiring about training with BestFit Body?

Head over to:

www.bestfitbody.com

OR email Jules directly at [email protected]

Check out our different programs:

Basic Level Lifestyle Program:

https://bestfitbody.com/basic-training-lifestyle-program/

Road to Pro Competition Prep Program:

https://bestfitbody.com/road-to-pro-competition-prep-program/

Improvement Season Program:

https://bestfitbody.com/improvement-season-program/

Look Like a Competitor 12 Week Program:

https://bestfitbody.com/look-like-a-competitor-program/

Follow BestFit Body on Instagram:

https://www.instagram.com/teambestfitbody/

Elle’s Instagram:

https://www.instagram.com/elle_bfitbody/

Follow us on Twitter:

https://twitter.com/bestfitbody

Picture this! You have done your research and invested in yourself by hiring a fitness coach. In this episode Jules and Elle discuss their top tips to help you get the most out of your coaching experience.

They cover a number of topics including:

Communication, Asking Questions, and Honesty

The difference between online and in-person coaching

Realistic Expectations

Why do people give up on their fitness program/goals?

Coach responsibilities

Where does negotiation come in?

How long will it take to see results?

Different Coaching styles

Inquiring about training with BestFit Body?

Head over to:

www.bestfitbody.com

OR email Jules directly at [email protected]

Check out our different programs:

Basic Level Lifestyle Program:

https://bestfitbody.com/basic-training-lifestyle-program/

Road to Pro Competition Prep Program:

https://bestfitbody.com/road-to-pro-competition-prep-program/

Improvement Season Program:

https://bestfitbody.com/improvement-season-program/

Look Like a Competitor 12 Week Program:

https://bestfitbody.com/look-like-a-competitor-program/

Follow BestFit Body on Instagram:

https://www.instagram.com/teambestfitbody/

Elle’s Instagram:

https://www.instagram.com/elle_bfitbody/

Follow us on Twitter:

https://twitter.com/bestfitbody

In today's episode Jules and Elle speak to Kim Perron about her life as a professional business woman and a professional athlete.

For online training please contact us:

www.bestfitbody.com

Jules and Elle discuss the results of the 10th, Ms. Bikini Olympia which took place Orlando, Florida in December of 2020.

Photos and resources:

Full Prejudging Video with individual walks of all 40 IFBB Bikini Pros who trained relentlessly to step on the most prestigious stage of all!!!

https://www.youtube.com/watch?v=jfVlGmLXmMk

First Call out Video:

https://www.youtube.com/watch?v=6Dg3l3OkSrk

Winner: Janet Layug

https://www.instagram.com/janetlayug/?utm_source=ig_embed

Maximum Muscle Report Prejudging First Call Outs

https://www.instagram.com/p/CI_PwE4AdAO/?igshid=cidw7n3744ad

Video of First Call Outs

https://www.instagram.com/tv/CI_TvWZgUNS/?igshid=1odg29x00jj8q

Top 10 walks at finals:

https://www.youtube.com/watch?v=exV4NK-XRWk

Top 5 results at Finals:

https://www.instagram.com/p/CJAWM8SAT4k/

We hope you enjoyed our discussion!

For online training: www.bestfitbody.com