In this episode of Self Selecting, I’m joined by IFBB pro and coach Stephanie Sequeira to unpack the myths and challenges of long-term physique development, hormonal health, and navigating the nuances of competitive bodybuilding as a female athlete. We dive deep into the cost of maintaining a stage-ready look year-round, recovering menstrual cycles, the mental toll of staying lean, and the reality of long off-seasons—plus how to know when it's time to slow down.

Stephanie opens up about her experience transitioning into the wellness and fit model divisions, balancing her prep with pregnancy goals, and why chasing density—not the scale—is the ultimate physique unlock. If you're trying to grow while honoring your hormones, this one’s for you.

Timestamps:

- [00:00 – 02:44] – Intro & Stephanie’s competing background

- [02:44 – 06:00] – Starting PED use & changing divisions

- [06:00 – 09:55] – Why you shouldn’t try to maintain a stage look year-round

- [09:55 – 14:39] – How over-correcting posing and presentation can backfire

- [14:39 – 19:22] – Weight vs density: what progress really looks like

- [19:22 – 22:48] – Coming off PEDs: recovering your period & hormonal health

- [22:48 – 28:44] – Why dieting or prepping without a regular cycle is a red flag

- [28:44 – 31:22] – The illusion of weight gain and how density transforms a physique

- [31:22 – 34:47] – Living by a strict competition schedule: pro-level expectations

- [34:47 – 37:30] – You can't expedite real results with PEDs

- [37:30 – 40:00] – Competing in the Fit Model division & finding your look

- [40:00 – 44:00] – Navigating identity and confidence between divisions

- [44:00 – 46:56] – What it takes to succeed in the wellness category

- [46:56 – 50:35] – Planning for pregnancy as a female competitor

- [50:35 – 54:03] – Final thoughts on seasons, sustainability, and next steps

Links & Resources:

Follow Stephanie on Instagram: https://www.instagram.com/theabchick/?hl=en

Work With Stephanie: https://docs.google.com/forms/d/e/1FAIpQLSfXy_Lzm6O7MJ5SAtCNp73c6UHUa3MVpCRBsING5roFToI-nw/viewform

Pose With Stephanie: https://calendly.com/theabchick/posing?month=2025-05

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