OMG fan girling over this interview with Bex Farrell!!

Time stamps:

• (03:00) 7 attempts to get her procard and a 38 week prep
• (04:10) Bodybuilding teaches you discipline for business
• (10:20) How she got started in bodybuilding which included pole dancing!
• (16:54) The misconception about the duration of a prep
• (23:35) Having control in your prep
• (26:40) Post show is harder than prep
• (30:20) Eating disorders and bodybuilding
• (34:15) One of the BIGGEST mistakes competitors make post show
• (39:12) The importance of being meticulous in prep
• (42:49) Hunger as a normal person vs in contest prep/dieting
• (46:11) What most people need to succeed
• (50:45) Telling clients they are not ready to compete

Guest:

• Connect with Bex
  • Instagram: https://www.instagram.com/fitness_bex
  • All her links: https://linktr.ee/FitnessBexCoaching

Related links/products mentioned:

• The Goddess Body Project 12 week program
• Ditch Deprivation 12 week Diet Coaching Program
• Ask me anything! E-mail [email protected]
• New Client Offer at Venus
• Visit Titan Nutrition for the exclusive offer for BossBitch listeners *Promo code BossBitch at check out
• Visit HiYo for 20% off non-alcoholic beverages HERE
• Built Bars- Fave BossBitch protein bars *Promo code: Diane at check out*
• Find me on Instagram: dianeflores_IFBB_Pro
• Cured Nutrition Code: BossBitch
• Bombshell Sports Wear Link for $10 off
• Pseudo Force Studio Apparel Code: BossBitch 15% off
• Salty Savage Fitness Apparel Code: AmandaGlitters

I hope you enjoy this episode and, if you do, please leave a written review on iTunes (huge THANK YOU to everyone who has written one so far).

Ok we are on our bullshit for the summer. We DON'T believe in being in a diet or cut year round. So it's time for us to peel back some layers for the summer. Here's what we talked about...

Timestamps:

• (02:40) Saying your goals out loud (on socials) makes it real
• (05:20) Amandas plan for this year in competing
• (08:20) How we can get leaner with flexibility
• (09:10) The importance of diet cycling
• (10:40) Our end goals for this summer
• (14:10) Why checking in with a coach expedites your results
• (16:00) What our training looks like in a cut
• (20:25) The Goddess Body Project designer program
• (25:20) Workouts that are all wrong for body shape change
• (27:26) Our cardio going into our cut
• (33:15) Why I don't want to lose much weight in this cut
• (35:19) What our calories will be and meal plan vs macros
• (42:46) Alcohol in a cut???
• (49:50) Hormones, supplements and PED's
• (56:40) How you can join in the cut from anywhere in the world
• (1:00:50) Q&A- Digestion in prep?
• (1:02:40) Q&A- How high do we take protein in prep?
• (1:03:59) Q&A- How to deal with a plateau
• (1:06:42)Q&A- Am I drinking too much caffeine?
• (1:07:48) Q&A- Nervous about being low carb in prep, help!

Watch this Podcast on YouTube or Instagram

Related links/products mentioned:

• The Goddess Body Project 12 week program
• Ditch Deprivation 12 week Diet Coaching Program
• Ask me anything! E-mail [email protected]
• New Client Offer at Venus
• Visit Titan Nutrition for the exclusive offer for BossBitch listeners *Promo code BossBitch at check out
• Visit HiYo for 20% off non-alcoholic beverages HERE
• Built Bars- Fave BossBitch protein bars *Promo code: Diane at check out*
• Find me on Instagram: dianeflores_IFBB_Pro
• Cured Nutrition Code: BossBitch
• Bombshell Sports Wear Link for $10 off
• Pseudo Force Studio Apparel Code: BossBitch 15% off
• Salty Savage Fitness Apparel Code: AmandaGlitters

CO-HOST:

• CONNECT WITH Coach Glitter (AKA Amanda)-
  • Instagram: https://www.instagram.com/amandaglitters/

I hope you enjoy this episode and, if you do, please leave a written review on iTunes (huge THANK YOU to everyone who has written one so far).

Today we discuss deloading, how to know when you need to scale back or take a break:

Time stamps:

• (3:53) Why we need a de-load this week
• (5:30) Signs to know when you need to de-load
• (13:00) Do you really need a week off?
• (17:05) How to de-load step by step
• (29:11) The controversy on cold therapy for recovery
• (32:00) The benefits of a de-load and why it's important
• (35:05) Some gym playlist recommendations
• (39:04) Training with injuries

Related links/products mentioned:

• Ditch Deprivation 12 week Diet Coaching Program
• Ask me anything! E-mail [email protected]
• The Goddess Body Project 12 week program at Venus
• New Client Offer at Venus
• Visit Titan Nutrition for the exclusive offer for BossBitch listeners *Promo code BossBitch at check out
• Visit HiYo for 20% off non-alcoholic beverages HERE
• Built Bars- Fave BossBitch protein bars *Promo code: Diane at check out*
• Find me on Instagram: dianeflores_IFBB_Pro
• Cured Nutrition Code: BossBitch
• Bombshell Sports Wear Link for $10 off
• Pseudo Force Studio Apparel Code: BossBitch 15% off
• Salty Savage Fitness Apparel Code: AmandaGlitters

CO-HOST:

• CONNECT WITH Coach Glitter (AKA Amanda)-
  • Instagram: https://www.instagram.com/amandaglitters/

I hope you enjoy this episode and, if you do, please leave a written review on iTunes (huge THANK YOU to everyone who has written one so far).

Boss Bitch Afterdark is BONUS content that is more open in nature to sexual exploration in hopes to get more women (or any adult for that matter) curious about what they desire.

Listen with an open mind and an open heart as I interview John Romaniello as we discuss open relationships, polyamory, kink, non-monogamy, monogamy and more.

Connect with John:

• Instagram
• Website
• Podcast- My Chemical Bromance launching end of April

Episode timestamps and relevant links below:

• (02:15) How I found John and his work in 2013
• (08:32) How he met his wife Amanda Bucci and how their relationship unfolded
• (20:50) Defining non-monogamy, poly and open relationships
• (27:35) His shift and experiences from monogamy & infidelity to poly
• (38:25) From shame about living authentically to living open and honestly 
• (40:15) His mental health struggles and how his evolution into poly has greatly improved this
• (44:18) Common misconceptions about poly and non-monogamous people
• (52:28) Cultural assumptions about love, sex & polyamory commitment and strategies for shifting assumptions
• (57:24) Viewing love and relationships thru a wider lens
• (58:45) The evolution of poly and non-monogamy and his role in being a mouthpiece in the community
• (1:11:28) Advise for those curious about exploring non-monogamy and/or opening up an existing relationship 
• (1:19:28) How sharing your changing experience of life to live authentically and being honest is embracing the fullest expression of yourself
• (1:21:29) The shift in my mindset about other peoples negative perspective while working with John

Books and resources mentioned:

• The Ethical Slut- Janet Hard & Dossie Easton
• Sex At Dawn- Christopher Ryan
• Open Monogamy- Tammy Nelson PhD
• Designer Relationships-Mark Michaels
• Poly Secure- Jessica Fern
• Opening Up-Tristan Taormino
• Rachel Wright- @thewright_rachel

Today on the podcast I had the pleasure of interviewing Lawna Dunbar IFBB Pro

Timestamps:

• (02:29) How she got into bodybuilding and competing
• (05:53) Losing on a national stage and coming in last
• (09:50) Her daily routine for success on stage
• (13:23) Training body part split for the Olympia
• (16:15) Dieting for stage
• (23:20) How she balanced 14 shows last year with real life
• (25:33) How to travel, compete, make up, tan and food budget in prep
• (31:30) Her posing skills and how she learned
• (34:18) Competing with her husband
• (36:35) Her least fave part of prep
• (39:11) Her recovery and body work strategy
• (40:45) Prep food hacks
• (44:35) Avoiding post show bingeing and food hoarding
• (45:21) Post show body dysmorphia and food stress
• (48:57) What her goals are moving forward in bodybuilding

Related links/products mentioned:

• Ditch Deprivation 12 week Diet Coaching Program
• Ask me anything! E-mail [email protected]
• The Goddess Body Project 12 week program at Venus
• New Client Offer at Venus
• Visit Titan Nutrition for the exclusive offer for BossBitch listeners *Promo code BossBitch at check out
• Visit HiYo for 20% off non-alcoholic beverages HERE
• Built Bars- Fave BossBitch protein bars *Promo code: Diane at check out*
• Find me on Instagram: dianeflores_IFBB_Pro
• Cured Nutrition Code: BossBitch
• Bombshell Sports Wear Link for $10 off
• Pseudo Force Studio Apparel Code: BossBitch 15% off
• Salty Savage Fitness Apparel Code: AmandaGlitters

Guest:

• CONNECT WITH Lawna Dunbar-
  • Instagram: https://www.instagram.com/ifbbpro_lawna/

I hope you enjoy this episode and, if you do, please leave a written review on iTunes (huge THANK YOU to everyone who has written one so far).

Today we discuss so many nutrition related topics continued:

Time stamps:

• (05:02) tracking inconsistencies in MyFitnessPal and macro tracking hacks
• (10:50) Fueling for training and performing in the gym and what to avoid
• (15:30) Training fasted? Do this
• (20:05) How to get in so much water?
• (21:25) Post work out meal ideas
• (27:04) Our fave snack- Protein cereal!
• (30:05) A sad snack you don't want to fall prey to
• (32:53) Trigger foods and why you need to be aware
• (36:55) Q from Instagram- Wanting more deficiiton, how do I know if i need a deficit?
• (45:05) Q from Instagram- Why can't I get myself into the gym (gymtimidation)?
• (53:30) Q from Instagram- How ethnic can you get with your food in prep?
• (56:00) Q from Instagram- Struggling with sleep in prep, help?
• (1:01:40)Q from Instagram- What is Ditch Deprivation?
• (1:06:20) Q from IG- How soon before my show should I get waxed?

Related links/products mentioned:

• Ditch Deprivation 12 week Diet Coaching Program
• Ask me anything! E-mail [email protected]
• The Goddess Body Project 12 week program at Venus
• New Client Offer at Venus
• Visit Titan Nutrition for the exclusive offer for BossBitch listeners *Promo code BossBitch at check out
• Visit HiYo for 20% off non-alcoholic beverages HERE
• Built Bars- Fave BossBitch protein bars *Promo code: Diane at check out*
• Find me on Instagram: dianeflores_IFBB_Pro
• Cured Nutrition Code: BossBitch
• Bombshell Sports Wear Link for $10 off
• Pseudo Force Studio Apparel Code: BossBitch 15% off
• Salty Savage Fitness Apparel Code: AmandaGlitters

CO-HOST:

• CONNECT WITH Coach Glitter (AKA Amanda)-
  • Instagram: https://www.instagram.com/amandaglitters/

I hope you enjoy this episode and, if you do, please leave a written review on iTunes (huge THANK YOU to everyone who has written one so far).

Today we dive into macro based dieting/tracking.

Plus our 12 Week Diet Coaching program HERE is OPEN for enrollment for a short period of time.

PLUS we have an online ZOOM workshop on Sunday, March 19th @10am pst for free here.

Time stamps:

• (01:33) What is a macro and why it's different than tracking calories?
• (03:40) Diane's Keto rant and why it's not sustainable
• (08:06) The word we HATE when women want to make body change
• (11:05) Where to start your journey with macros
• (12:45) The reality check most people need to hear
• (15:25) Quit worrying about these things that don't matter
• (18:40) Importance of reading nutrition labels
• (25:00) Un-complicating macros
• (29:23) Episodes 44, 45 and 46 for a deep dive in macros
• (30:40) An example of 100gm of protein in a day
• (34:10) Using a food scale
• (37:24) How to measure nut butter properly
• (40:43) Q&A-How to control a potential binge?
• (44:06)Q&A- Bottled protein shakes? Ok or no?
• (49:02) Q&A- Struggle with off season fluffiness, help!
• (50:52) Why being shredded and uber lean isn't normal
• (55:22) Why an all inclusive vacation after prep is a bad idea
• (56:40) Working with clients who want to dictate their macros
• (1:02:16)Ditch Deprivation Workshop on Zoom Sunday, March 19th @ 10am pst
• (1:04:34) OUR SHIRTS "Fuck Your Feelings" from Pseudo Force Studio. Get yours w/code: BossBitch to save 15%

Related links/products mentioned:

• Ditch Deprivation 12 week Diet Coaching Program
• Ask me anything! E-mail [email protected]
• The Goddess Body Project 12 week program at Venus
• New Client Offer at Venus
• Visit Titan Nutrition for the exclusive offer for BossBitch listeners *Promo code BossBitch at check out
• Visit HiYo for 20% off non-alcoholic beverages HERE
• Built Bars- Fave BossBitch protein bars *Promo code: Diane at check out*
• Find me on Instagram: dianeflores_IFBB_Pro
• Cured Nutrition Code: BossBitch
• Bombshell Sports Wear Link for $10 off
• Pseudo Force Studio Apparel Code: BossBitch 15% off

CO-HOST:

• CONNECT WITH Coach Glitter (AKA Amanda)-
  • Instagram: https://www.instagram.com/amandaglitters/

I hope you enjoy this episode and, if you do, please leave a written review on iTunes (huge THANK YOU to everyone who has written one so far).

SO, SO excited to have Amy Williams, from @absbyamy on Instagram, for this wonderful interview

Time stamps:

• (2:03) What got her into competing/fitness after her 6th child
• (5:20) How she got the name "Abs By Amy"
• (6:37) How she felt about competing
• (7:20) What she learned from competing
• (10:17) Post show blues
• (11:07) Her current fitness and diet routine
• (14:57) Weight training and body change
• (18:10) Prepping with 6 kids
• (23:00) Binging post show
• (30:06) Pregnancy and training
• (32:40) Organization and planning with 6 kids
• (36:27) How her Instagram blew up
• (40:34) Her fave ab exercises

Related links/products mentioned:

• Ask me anything! E-mail [email protected]
• Ditch Deprivation 12 week Diet Coaching Program
• The Goddess Body Project 12 week program at Venus
• New Client Offer at Venus
• Visit Titan Nutrition for the exclusive offer for BossBitch listeners *Promo code BossBitch at check out
• Visit HiYo for 20% off non-alcoholic beverages HERE
• Built Bars- Fave BossBitch protein bars *Promo code: Diane at check out*
• Find me on Instagram: dianeflores_IFBB_Pro
• Cured Nutrition Code: BossBitch
• Bombshell Sports Wear Link for $10 off

Guest:

• CONNECT WITH AMY-
• Website: https://www.absbyamyfitness.com/
• Instagram: https://www.instagram.com/absbyamy/
• All Links: https://linktr.ee/absbyamy

I hope you enjoy this episode and, if you do, please leave a written review on iTunes (huge THANK YOU to everyone who has written one so far).

Today on BBR I interviewed Celeste Rains- Turk who is the host of Confessions Of A Bikini Pro Podcast. You can find all her info and what we discussed in the time stamps below:

Time stamps:

• (01:40) Her reason for starting the podcast
• (06:02) How she got into competing
• (10:58) Shifting from an athletes in objective sports to subjective
• (13:18) Binging post show
• (19:40) Going to National Shows and how different they are in comparison to regional shows
• (25:05) Celestes prep hacks
• (32:40) How did her podcast Confessions Of A Bikini Pro get started
• (40:30) What she's learned from interviewing so many bodybuilding pros
• (44:30) Offseason and appreciating your body and tips for transitioning into a softer body
• (51:45) Who she would love to have on the podcast
• (53:20) Connect on her website here and Instagram

Related links/products mentioned:

• Ask me anything! E-mail [email protected]
• Ditch Deprivation 12 week Diet Coaching Program
• The Goddess Body Project 12 week program at Venus
• New Client Offer at Venus
• Visit Titan Nutrition for the exclusive offer for BossBitch listeners *Promo code BossBitch at check out
• Visit HiYo for 20% off non-alcoholic beverages HERE
• Built Bars- Fave BossBitch protein bars *Promo code: Diane at check out*
• Find me on Instagram: dianeflores_IFBB_Pro
• Cured Nutrition Code: BossBitch
• Bombshell Sports Wear Link for $10 off

Guest:

• CONNECT WITH CELESTE-
• Website: http://www.celestial.fit
• Instagram: https://www.instagram.com/celestial_fit/
• All Links: http://www.celestial.fit/links.html

I hope you enjoy this episode and, if you do, please leave a written review on iTunes (huge THANK YOU to everyone who has written one so far).

In today's podcast Alysha Marie and cover IG Q&A with a variety of topics. Check the time stamps below:

Time stamps:

• (01:07) Listener Q's- First prep nutrition hacks? Dairy, etc?
• (05:37) How to be confident posing in the off season?
• (09:20) What do we wear if we can't wear skinny jeans?
• (10:30) What can I do to change the appearance of cellulite?
• (14:25) How to deal with acne from PED's?
• (17:09) Posing clinics, seminars and resources for newbies?
• (20:08) Cues for figure posing, help!
• (22:22) Training for wellness with herniated disc. How to I keep progressing?
• (26:30) Prep food no no's? I think Im addicted to nut butters.
• (30:08) Why we don't put protein bars and powders in most contest preps
• (33:44) How important are implants in competing?
• (38:36) Alysha dicusses her upcoming breast augmentation

Related links/products mentioned:

• Ask me anything! E-mail [email protected]
• Ditch Deprivation 12 week Diet Coaching Program
• The Goddess Body Project 12 week program at Venus
• New Client Offer at Venus
• Visit Titan Nutrition for the exclusive offer for BossBitch listeners *Promo code BossBitch at check out
• Visit HiYo for 20% off non-alcoholic beverages HERE
• Built Bars- Fave BossBitch protein bars *Promo code: Diane at check out*
• Find me on Instagram: dianeflores_IFBB_Pro
• Cured Nutrition Code: BossBitch
• Bombshell Sports Wear Link for $10 off

Co-Host:

• Alysha Marie aka @eash_da_beast

I hope you enjoy this episode and, if you do, please leave a written review on iTunes (huge THANK YOU to everyone who has written one so far).