EP.20 - ONE Week Out, Prep Review 

Hello bikini listeners! 

WE ARE ONLY ONE WEEKS OUT! In this episode we have Steph recording with her partner Brandon 

We will be discussing: 

➕ Prep review on the last 20 weeks! 

➕ Optimising different phases of prep 

➕ The bodybuilding lifestyle 

➕ Blocking out the outside noise 

➕ My mental health over the last few years 

➕ How mental health impacts prep 

➕ The secret ingredients in prep, training and progress 

➕ Competing plans moving forward 

➕ ”Chapter One of the new book” 

And so much more!

CONNECT WITH US:

https://www.instagram.com/stephka_ifbbpro/ 

https://www.instagram.com/stephkafit/

https://www.instagram.com/brandonhepburn/ 

Hello bikini listeners! 

WE ARE 6 WEEKS OUT! In this episode we have Steph recording with her partner Brandon 

We will be discussing: 

➕ Prep updates 

➕ Fatigue management under 8 weeks out 

➕ External stressors 

➕ Emotional rollercoasters 

➕ Being a business owner in prep 

➕ Optimising training load at the end of prep 

➕ Quality Comp Prep coaching 

➕ Truely knowing your clients 

➕ Self sabotaging and mental health as an athlete 

And so much more!

CONNECT WITH US:

https://www.instagram.com/stephka_ifbbpro/ 

https://www.instagram.com/stephkafit/

https://www.instagram.com/brandonhepburn/ 

Hello bikini listeners! 

WE ARE 8 WEEKS OUT! In this episode we have Steph recording with her partner Brandon 

We will be discussing: 

➕ Prep updates 

➕ Birthday celebrations in Prep 

➕ Refeeds and off-plan meals in Prep 

➕ Prep mentality 

➕ Unhealthy mindsets 

➕ Life balance in Bodybuilding 

➕ Taking responsibility for your outcomes 

➕ Taking the first step and embracing being s**t as beginner 

➕ Blocking the outside noise 

➕ External stressors in Prep 

➕ Communication and your support group in Prep 

➕ The gym as a control outlet 

➕ Losing my Instagram accounts 

➕ The impact of social media 

➕ Prep predictions 

And so much more!

CONNECT WITH US:

⁠https://www.instagram.com/letstalkbikinipodcast/⁠

⁠https://www.instagram.com/stephkaaaa/

https://www.instagram.com/brandonhepburn/ 

Hello bikini listeners! 

WE ARE 11 WEEKS OUT! In this episode we have Steph recording with her partner Brandon again

We will be discussing: 

➕ How is prep so far? 

➕ Scale weight not moving in prep? 

➕ Fatigue management in a Prep 

➕ Body recomposition 

➕ Realistic expectations with competing 

➕ Preventing burnout in bodybuilding 

➕ Goals beyond Bodybuilding 

➕ Business plans 

➕ Returning back to Australia? 

➕ Listener questions 

And so much more!

CONNECT WITH US:

⁠https://www.instagram.com/letstalkbikinipodcast/⁠

⁠https://www.instagram.com/stephkaaaa/

https://www.instagram.com/brandonhepburn/ 

Hello bikini listeners! 

In this episode we have Steph and Jessica Mahoney, who is also a Coach at StephkaFit. Jess recently competed and had a successful season in NPC/IFBB Australia and overseas in Korea, where she just missed out on the IFBB Pro Card! 

We will be discussing: 

➕ Why NPC/IFBB? 

➕ Transitioning from ICN to NPC/IFBB

➕ Feedback, set-backs and achievements in her last Prep 

➕ Competing overseas 

➕ What to expect in Prep 

➕ Prep tips 

➕ Balancing life with competing 

➕ Pet peeves in the fitness industry 

➕ Listener questions 

And so much more!

CONNECT WITH US:

⁠https://www.instagram.com/letstalkbikinipodcast/⁠

⁠https://www.instagram.com/stephkaaaa/

 https://www.instagram.com/jessmahoneyy_/ 

Hello bikini listeners!

In this episode we have Steph and her partner Brandon, who is a retired Professional Kayak Athlete for Team GB and is a current NPC/IFBB Amateur Classic Physique Bodybuilder.

We will be discussing: 

➕ Steph's 2023 Prep (which was cancelled)

➕ Steph and Brandon's current 2024 Prep

➕ What is Bodybuilding?

➕ What it takes to become Pro

➕ The Pro Mindset

➕ The Athlete Lifestyle

➕ Sacrifices in Prep

➕ Your environment and who you surround yourself with

➕ Successful Relationships

And so much more!

CONNECT WITH US:

https://www.instagram.com/letstalkbikinipodcast/

https://www.instagram.com/clairebonaccorso_ifbbpro/

https://www.instagram.com/stephkaaaa/

Hello, bikini listeners!

https://www.instagram.com/letstalkbikinipodcast/

https://www.instagram.com/stephkaaaa/

https://www.instagram.com/clairebonaccorso_ifbbpro/

https://www.instagram.com/the_bodybuilding_psychologist/

Hello bikini listeners! In this episode we have Nicole Tan, our fellow IFBB Bikini Pro Athlete, on the podcast with us 💕 

We will be discussing: 

➕ Nicole’s recent competitions in Asia & future plans

➕ Prep diet VS improvement season diet

➕ Training during prep 

➕ Competing after pregnancy?

➕ When do we plan on stepping away from competing? 

➕ Answering our listener questions

And so much more!

CONNECT WITH US:

https://www.instagram.com/letstalkbikinipodcast/

https://www.instagram.com/clairebonaccorso_ifbbpro/

https://www.instagram.com/stephkaaaa/

https://www.instagram.com/thenicoletan/ 

Hello bikini listeners! 

It has been a little while since we have recorded on the Podcast.. and lots have changed! 

In this episode Claire and Steph discuss;

➕ What we have been up to over the last year away from the Podcast 

➕ Are we competing again? 

➕ What’s next 

➕ Australia Vs. Dubai 

➕ How to move to Dubai and start a business 

And so much more!

CONNECT WITH US:

https://www.instagram.com/letstalkbikinipodcast/

https://www.instagram.com/clairebonaccorso_ifbbpro/

https://www.instagram.com/stephkaaaa/

Hello bikini listeners! We are back in Australia after travelling the USA for 2 months for our first run of USA Pro Shows! In this episode Claire and Steph discuss;

➕ Our competitions in the USA

➕ Peak week protocols

➕ The changes from one peak week to the next

➕ The judges feedback

➕ Post comp cheat meals and the effects 

➕ What’s next for us both? 

➕ Steph has a new coach!

➕ Answering our listener questions

And so much more!

CONNECT WITH US:

https://www.instagram.com/letstalkbikinipodcast/

https://www.instagram.com/clairebonaccorso_ifbbpro/

https://www.instagram.com/stephkaaaa/