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Guest's Fitness Journey

• Inspired by Ashley Kaltwasser's videos after two years in the gym.
• Started as a beginner with no athletic background, gained 15 lbs after marriage.
• Discovered bikini competitions while stationed in Japan with the military, with no social media influence at the time.

First Competition Experience

• Began competing in Germany; lacked stage readiness and had an unfit coach.
• Struggled with posing and mindset—initially indifferent about placing but later became emotionally invested.
• Learned it’s normal to lose in the first show and not to expect immediate success.

Competition History (7 Shows Since 2022)

• 2022: Two shows, lacked proper preparation and results.
• 2023: Competed in Germany, switched to a strict coach 7 weeks out, followed an intense vegetarian egg-white-based diet, and placed 3rd in Texas. Improved posing significantly.
• 2024: Two shows after a 12-week cut, placed 4th in both, including the competitive Republic of Texas show.

Lessons Learned & Goals

• Key takeaway: Stay consistent with diet and training, no cheating if you want results.
• Big goal: Earn a Pro Card, grow during the offseason, and continue competing.

Key Changes & Support System

• Best improvement: Followed the plan diligently, hired expert posing coaches (Lauren Dannenmiller or Bec from Posing School).
• Suit color: Aquamarine, perfectly complemented her skin tone.
• Transitioned careers from photography to vet tech.

Training & Nutrition

• Cardio peaked at 2 hours/day.
• Follows a meal plan without focusing on calorie count for better mental adherence.

Mindset

• Focus on enjoying the stage experience rather than obsessing over placing.
• Accepts the subjectivity of the sport; success requires patience and persistence.
• Cautions against gambling with shows or coaches—find a reliable support system.

Closing Message

• Embrace the journey, celebrate progress, and remain disciplined—it’s a marathon, not a sprint.

Follow IG: https://www.instagram

Welcome to Cupcakes & Protein Shakes, the podcast that gives you the tools and inspiration you need to achieve your fitness and wellness goals. Follow your host Savana Sharp on Instagram, YouTube, and TikTok for even more great content and insider tips. Join the community on Facebook!

We've got some fantastic discount codes and links to share with you today! Use code "SAVANAS" for 10% off your purchase of Angel Competition Bikinis, and sign up for a free consultation with Savana to design your dream competition suit.

If you need help with bikini posing, book a session with Savana at https://calendly.com/savanasharpposing

If you would like to work 1:1 for bikini prep or lifestyle coaching with Savana please apply for coaching here: https://savanasharp.com/lifestyle-coaching-application/

Looking for some sweet Cupcakes & Protein Shakes merch? Check out our store at https://www.bonfire.com/store/s...

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Episode Summary:

In this episode, we dive into the inspiring journey of 22-year-old Felicia, a Texas State University student with a background in musical theater who discovered her passion for fitness and bodybuilding. Felicia shares how a friend's mom and a simple scroll through Instagram introduced her to the NPC Bikini division. With guidance from coach Lexie Maitland and the support of Team Pro Physique, she embraced her first prep—a transformative 16-week journey filled with challenges, growth, and lessons in discipline.

Felicia talks about balancing prep with college life, overcoming the struggles of post-show indulgence, and her progression from novice competitor to a more conditioned, confident athlete. She reflects on her first three shows, the highs and lows of competing, and the mindset shift needed to embrace improvement seasons and long-term goals.

Her story highlights the value of patience, discipline, and the importance of putting in daily efforts to match your aspirations. From dreaming about the stage to setting sights on 2025 and 2026, Felicia’s journey is a testament to resilience and the mental toughness required to thrive in bodybuilding.

Key Takeaways:

• Balancing school, prep, and personal growth.
• Lessons learned from post-show struggles.
• The importance of taking time off for improvement.
• Building discipline and embracing the grind.

Follow her journey at @feliciacchang

Welcome to Cupcakes & Protein Shakes, the podcast that gives you the tools and inspiration you need to achieve your fitness and wellness goals. Follow your host Savana Sharp on Instagram, YouTube, and TikTok for even more great content and insider tips. Join the community on Facebook!

We've got some fantastic discount codes and links to share with you today! Use code "SAVANAS" for 10% off your purchase of Angel Competition Bikinis, and sign up for a free consultation with Savana to design your dream competition suit.

If you need help with bikini posing, book a session with Savana at https://calendly.com/savanasharpposing

If you would like to work 1:1 for bikini prep or lifestyle coaching with Savana please apply for coaching here: https://savanasharp.com/lifestyle-coaching-application/

Looking for some sweet Cupcakes & Protein Shakes merch? Check out our store at https://www.bonfire.com/store/s...

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In this episode, we chat with Jennifer Garland, who came just one spot away from earning her pro card. Jennifer shares her insights on the importance of maintaining your health to stay agile and active, whether it’s for safety or to keep up with your grandkids. We also discuss the benefits of eating whole foods, reducing cravings, and how Jennifer transformed her training approach—learning to push herself harder and smarter. 

Follow Jenn @jennnifergarland

Welcome to Cupcakes & Protein Shakes, the podcast that gives you the tools and inspiration you need to achieve your fitness and wellness goals. Follow your host Savana Sharp on Instagram, YouTube, and TikTok for even more great content and insider tips. Join the community on Facebook!

We've got some fantastic discount codes and links to share with you today! Use code "SAVANAS" for 10% off your purchase of Angel Competition Bikinis, and sign up for a free consultation with Savana to design your dream competition suit.

If you need help with bikini posing, book a session with Savana at https://calendly.com/savanasharpposing

If you would like to work 1:1 for bikini prep or lifestyle coaching with Savana please apply for coaching here: https://savanasharp.com/lifestyle-coaching-application/

Looking for some sweet Cupcakes & Protein Shakes merch? Check out our store at https://www.bonfire.com/store/s...

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In this episode, Savana recaps where she’s been the last few months and how her show went in August. We get updated on her reverse diet thoughts, mindset, and feelings. She also dives into the topic about not using prep as an excuse to be a bad person. She touches on her plans for her upcoming season and we find out that she is eight weeks away from her next Pro bikini competition. Tune in to season five of Cupcakes & Protein Shakes for more updates along the road to Savanas next Bikini pro show and more    
 
will be returning to the show to share their stories. 

Welcome to Cupcakes & Protein Shakes, the podcast that gives you the tools and inspiration you need to achieve your fitness and wellness goals. Follow your host Savana Sharp on Instagram, YouTube, and TikTok for even more great content and insider tips. Join the community on Facebook!

We've got some fantastic discount codes and links to share with you today! Use code "SAVANAS" for 10% off your purchase of Angel Competition Bikinis, and sign up for a free consultation with Savana to design your dream competition suit.

If you need help with bikini posing, book a session with Savana at https://calendly.com/savanasharpposing

If you would like to work 1:1 for bikini prep or lifestyle coaching with Savana please apply for coaching here: https://savanasharp.com/lifestyle-coaching-application/

Looking for some sweet Cupcakes & Protein Shakes merch? Check out our store at https://www.bonfire.com/store/s...

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Get ready to be inspired! Join us as we sit down with bikini athlete and coach Carissa Ferguson for an exclusive peek into her incredible fitness journey. Discover how she went from feeling "not fit enough" as a personal trainer to dominating the bikini stage in eight competitions. But that's not all – Carissa spills the tea on her upcoming venture into a new federation WBFF, promising more fashion, more flair, and more jaw-dropping transformations. If you're craving a dose of motivation and a glimpse into the world of competitive fitness, this episode is a must-listen!

Follow IG: @carissafergusonn

Welcome to Cupcakes & Protein Shakes, the podcast that gives you the tools and inspiration you need to achieve your fitness and wellness goals. Follow your host Savana Sharp on Instagram, YouTube, and TikTok for even more great content and insider tips. Join the community on Facebook!

We've got some fantastic discount codes and links to share with you today! Use code "SAVANAS" for 10% off your purchase of Angel Competition Bikinis, and sign up for a free consultation with Savana to design your dream competition suit.

If you need help with bikini posing, book a session with Savana at https://calendly.com/savanasharpposing

If you would like to work 1:1 for bikini prep or lifestyle coaching with Savana please apply for coaching here: https://savanasharp.com/lifestyle-coaching-application/

Looking for some sweet Cupcakes & Protein Shakes merch? Check out our store at https://www.bonfire.com/store/s...

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Join us for an illuminating conversation with Kellie Keehr as she unveils her remarkable journey of balancing a demanding corporate career with her passion for competition. From navigating the pressures of the boardroom to dominating the stage, Kellie shares her insights, challenges, and triumphs. Now, as she embarks on a well-deserved off-season, Kellie reveals her ambitious goal: to earn her pro card in 2025. Tune in as she discusses the sacrifices, strategies, and sheer determination driving her towards this monumental milestone. Don't miss this candid and inspiring episode filled with lessons in perseverance, ambition, and the pursuit of excellence

Follow IG: @kellie_keehr

Welcome to Cupcakes & Protein Shakes, the podcast that gives you the tools and inspiration you need to achieve your fitness and wellness goals. Follow your host Savana Sharp on Instagram, YouTube, and TikTok for even more great content and insider tips. Join the community on Facebook!

We've got some fantastic discount codes and links to share with you today! Use code "SAVANAS" for 10% off your purchase of Angel Competition Bikinis, and sign up for a free consultation with Savana to design your dream competition suit.

If you need help with bikini posing, book a session with Savana at https://calendly.com/savanasharpposing

If you would like to work 1:1 for bikini prep or lifestyle coaching with Savana please apply for coaching here: https://savanasharp.com/lifestyle-coaching-application/

Looking for some sweet Cupcakes & Protein Shakes merch? Check out our store at https://www.bonfire.com/store/s...

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In this compelling episode, we have the privilege of delving into the extraordinary story of Gloryanne Carswell, a dynamic athlete whose journey embodies resilience, determination, and redemption. At the tender age of 20, Gloryanne embarked on a competitive athletic career with unwavering passion and ambition. However, life threw her a curveball when she encountered a series of personal setbacks, including a devastating breakup, which led her to lose both herself and her connection to the sport she loved. Over the course of four tumultuous years, Gloryanne grappled with adversity, enduring the weight of both physical and emotional challenges as she retired from athletics and gained 80 pounds.

But Gloryanne's story doesn't end there. With remarkable courage and determination, she embarked on a transformative journey of self-discovery and renewal. Shedding not only the weight of her past but also 80 pounds of physical weight, Gloryanne emerged from the depths of despair, rediscovering her love for athletics and reigniting her competitive fire. This time, however, her journey was infused with newfound wisdom and maturity, as she embraced her passion for the sport with a renewed sense of purpose and joy.

Join us as we delve into Gloryanne Carswell's inspiring narrative, exploring the highs and lows of her journey from adversity to triumph. Her story serves as a powerful reminder of the resilience of the human spirit and the transformative power of perseverance, self-discovery, and unwavering determination.

@gloryanne_carswell

Welcome to Cupcakes & Protein Shakes, the podcast that gives you the tools and inspiration you need to achieve your fitness and wellness goals. Follow your host Savana Sharp on Instagram, YouTube, and TikTok for even more great content and insider tips. Join the community on Facebook!

We've got some fantastic discount codes and links to share with you today! Use code "SAVANAS" for 10% off your purchase of Angel Competition Bikinis, and sign up for a free consultation with Savana to design your dream competition suit.

If you need help with bikini posing, book a session with Savana at https://calendly.com/savanasharpposing

If you would like to work 1:1 for bikini prep or lifestyle coaching with Savana please apply for coaching here: https://savanasharp.com/lifestyle-coaching-application/

Looking for some sweet Cupcakes & Protein Shakes merch? Check out our store at https://www.bonfire.com/store/s...

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In this insightful episode, we have the privilege of chatting with Erica Magsam, a remarkable individual who is breaking barriers in the world of bodybuilding and mental health advocacy. As a clinical psychologist and dedicated athlete, Erica brings a unique perspective to the conversation, shedding light on the often-overlooked struggles that athletes face, especially during the off-season.

Join us as Erica shares her personal journey, discussing the challenges of maintaining mental wellness while pursuing competitive bodybuilding. From the pressures of achieving the perfect physique to the emotional toll of the off-season, Erica opens up about her experiences with vulnerability and authenticity.

In addition to her own story, Erica dives into the important topic of reverse dieting and weight gain post-show, offering valuable insights into the physical and psychological aspects of this process. She shares her perspective on prioritizing holistic well-being over winning titles, emphasizing the importance of supporting athletes' mental health journeys.

If you're interested in learning more about the intersection of mental health and athleticism, this episode is a must-listen. Erica's candid reflections and expert insights offer a wealth of knowledge for athletes, coaches, and anyone passionate about mental wellness. Tune in and join us as we explore the powerful connection between mind and muscle.

@uncensoredpsychologist 

Welcome to Cupcakes & Protein Shakes, the podcast that gives you the tools and inspiration you need to achieve your fitness and wellness goals. Follow your host Savana Sharp on Instagram, YouTube, and TikTok for even more great content and insider tips. Join the community on Facebook!

We've got some fantastic discount codes and links to share with you today! Use code "SAVANAS" for 10% off your purchase of Angel Competition Bikinis, and sign up for a free consultation with Savana to design your dream competition suit.

If you need help with bikini posing, book a session with Savana at https://calendly.com/savanasharpposing

If you would like to work 1:1 for bikini prep or lifestyle coaching with Savana please apply for coaching here: https://savanasharp.com/lifestyle-coaching-application/

Looking for some sweet Cupcakes & Protein Shakes merch? Check out our store at https://www.bonfire.com/store/s...

Send us a text

Join hosts Savana and Yocheved as they delve into the captivating world of modeling through the eyes of Yo. In this episode, Yo shares their exhilarating experience at modeling camp, offering insights, challenges, and memorable moments from their time on the runway. From navigating auditions to mastering catwalk techniques, Yo takes us on a journey of self-discovery and growth in the competitive world of fashion. Tune in to gain a firsthand glimpse into the glamour, grit, and grace required to succeed in the modeling industry. Whether you're a seasoned model or simply curious about the industry, this episode promises to inspire and enlighten.

Follow Yo @yoideabox

Welcome to Cupcakes & Protein Shakes, the podcast that gives you the tools and inspiration you need to achieve your fitness and wellness goals. Follow your host Savana Sharp on Instagram, YouTube, and TikTok for even more great content and insider tips. Join the community on Facebook!

We've got some fantastic discount codes and links to share with you today! Use code "SAVANAS" for 10% off your purchase of Angel Competition Bikinis, and sign up for a free consultation with Savana to design your dream competition suit.

If you need help with bikini posing, book a session with Savana at https://calendly.com/savanasharpposing

If you would like to work 1:1 for bikini prep or lifestyle coaching with Savana please apply for coaching here: https://savanasharp.com/lifestyle-coaching-application/

Looking for some sweet Cupcakes & Protein Shakes merch? Check out our store at https://www.bonfire.com/store/s...

Send us a text

Discover the awe-inspiring story of Julie Taylor, a 45-year-old single mom of four and business owner who defies expectations as a master bikini athlete. Standing tall at 5'10", she shares her secrets to balancing motherhood, entrepreneurship, and competitive fitness, including her unique approach of sleeping in a waist trainer. Join us as she proves that it's never too late to chase your dreams and redefine what's possible!

Follow her online: @julie_taylor_fit

Welcome to Cupcakes & Protein Shakes, the podcast that gives you the tools and inspiration you need to achieve your fitness and wellness goals. Follow your host Savana Sharp on Instagram, YouTube, and TikTok for even more great content and insider tips. Join the community on Facebook!

We've got some fantastic discount codes and links to share with you today! Use code "SAVANAS" for 10% off your purchase of Angel Competition Bikinis, and sign up for a free consultation with Savana to design your dream competition suit.

If you need help with bikini posing, book a session with Savana at https://calendly.com/savanasharpposing

If you would like to work 1:1 for bikini prep or lifestyle coaching with Savana please apply for coaching here: https://savanasharp.com/lifestyle-coaching-application/

Looking for some sweet Cupcakes & Protein Shakes merch? Check out our store at https://www.bonfire.com/store/s...