Pre-Prep Diets

In this weeks episode I run through:


What exactly is a prep prep diet & WHY do we use them? 

Situations where they are and are NOT a good idea? 

And how to establish if one is necessary for you.

I hope you all enjoy listening! As always, if you have any questions please reach out to be via Instagram DM!

Enquire for Coaching: Coaching Enquiries: https://form.typeform.com/to/iZ9zMXjK

Instagram: @NaturalFemaleMuscle @Loz.V @TeamLVFIT

Whilst there are some things, as discussed in the last episode that will make your diet ‘feel’ so much harder that it is.

There are also factors to consider, that can genuinely make your diet harder than it needs to be. From the set up of the diet, to management of variables within a deficit, you can actually really negatively impact the experience or outcomes of the diet.

In this episode, I take you through the things that you need to be aware of, things to avoid & how to set up these phases so that you can actually make the experience and effectiveness of a diet much better.

I hope you enjoy listening & find this episode helpful!

Please make sure to rate the podcast & share this episode on Instagram if you do!

Instagram: @NaturalFemaleMuscle @Loz.v @TeamLVFIT

Enquire for Coaching : https://form.typeform.com/to/iZ9zMXjK

If you have ever been though, or are presently going through, a diet that is feeling a lot harder than it ‘should be’, this episode gives you the reasons why that might be the case.

I take you guys through ways that you can both physically and mentally manage your phases of dieting to make them as easy as possible.

I will follow this up with a part 2 in the future, to discuss the ways that diet phases themselves can be manipulated, from a coaching standpoint, for the best success.

But this one is for to help you with your own personal management as an athlete!

Enquire for Coaching: https://form.typeform.com/to/iZ9zMXjK

Claire is a a PNBA Pro Women’s Bodybuilder. She competed for the first time in 2020 & since then she has won the UKDFBA British Twice, Became INBA World & European champion AND placed Top 2 at the Pro Natural Olympia.

Claire has been someone that has inspired by own bodybuilding journey massively. She is not only fiercely competitive, but also paves the way for what real Female natural bodybuilding really means.

I absolutely loved this conversation & I hope you enjoy listening too!

Please make sure to follow Claire on Instagram:

@Claire_Guirguis_PNBA_Pro

00:00 - Claire’s Upbringing as a Gymnast

12:20 - Finding an introduction into the Gym & Eventually meeting Zac Fotheringham

19:50 - Changing the perception on Bodybuilding as a Natural Female

30:41 - Being moved into Womens Bodybuilding on the day of the show

38:40 - Embracing discomfort within the first real off-season

43:00 - The Difference in Prep Start Points

45:00 - The 2021 Season as a Reigning Champion & the pursuit of constant Progression

52:00 - The Pro Card Winning Season - The Changes from UK finals to Europeans

01:03:12 - What it takes to get into true Womens Bodybuilding Condition

01:09:00 - Taking Time away from Prepping after 3 Back to Back seasons

Paige is a Natural Wellness Athlete, who competed in her fist season as a junior this past year, winning PCA First Timers, a Top 2 placing at the PCA British & becoming the Overall Wellness Champ at 2 Bros Naturals.

Now that more opportunities are opening up for Natural Wellness competitors, it was amazing to be able to get Paige on to learn more about her own journey & discuss what is actually possible as a Wellness Competitor Naturally.

I hope you enjoy listening!


Find & Follow Paige on Instagram @Train_with_Paige

Podcast Instagram @NaturalFemaleMuscle

Please make sure to Share the podcast on your story & Tag us if you enjoyed the episode! And Follow the Podcast for future episodes.

Time Stamps

00:00 - Paige’s Introduction to the gym & training

11:30 - Realising how life & work would affect training enjoyment

15:00 - The transition towards wanting to compete

20:30 - The difference for Paige to have a Coach in her Corner, even outside of Prep

25:00 - Changing Training to be more Wellness Focused

30:00 - The Important of training hard as a Wellness Athlete

33:00 - Questioning your Competitiveness & Gaining Validation from the first show

36:50 - Pressure Accumulating across the Season & Managing This

45:00 - Winning the 2Bros Overall & Solidifying Potential

50:00 - Setting Goals coming away from the Season & having more opportunities

53:00 - Proving what’s Capable as a Wellness Athlete Naturally

Hello Everyone! In this weeks episode I run through all the essentials that you need to know, when it comes to preparing for and managing your show day.

From everything that you need to organise in advance & what to be aware of when you approach the show day itself.

I know Show Days can often seen quite ‘unknown’, but the more prepared you can be ahead of time, the more you will be able to actually be present and enjoy the actual day you have worked so hard for.

I hope you enjoy listening!

As always, please rate and follow the podcast for future episodes!

Coaching Enquiries: https://form.typeform.com/to/iZ9zMXjK

Following on as a part 2 from the last prep episode, I dive into some additional tips you can take into your prep. This doesn’t have to be your first prep either, as these can hopefully be helpful even later down the line!

I hope you enjoy listening!

Coaching Enquiries: https://w.app/TeamLVFIT

Natural Bodybuilding Worldwide: https://naturalbbworldwide.com/

NBW Clothing: https://nbwclothing.com/

Instagram: https://www.instagram.com/loz.v/

Abi is the reigning UK & International Figure champion, having attained this title In her first season last year.

This season also came with other incredible achievements including; PCA Midlands Toned Figure Title & Overall Title, followed by a 2nd at PCA Finals & a top 3 placing at INBA Universe.

In this Episode we were able to discuss in more detail the background of Abi’s experience in sport & training that has led her to where she is today.

I absolutely loved this conversation & to hear the story behind the success Abi has achieved as a competitor.

I hope you enjoy listening!

Abi’s Instagram: @AbiKerr

Loz’s Instagram: @Loz.v

Podcast Instagram: @NaturalFemaleMuscle

00:00 - Introduction

02:00 - First experiences with Sport & Competitive Swimming

7:30 - Finding Weight Training at Uni

11:00 - Being Introduced to Bodybuilding at UltraFlex Leeds

12:47 - The Differences in Abi’s Training & Nutrition Approach in the earlier years

15:00 - Appreciating the amount of time it would take to reach the goal of getting on stage

20:00 - Making the decision to work with Dan Welburn - knowing people with personal experience

21:43 - Having time to adapt to the changes in Abi’s approach before Prep actually started

25:50 - Managing Bodyweight Fixation over the prep

29:30 - Starting Prep at 8kg above Stage Weight & utilising High/Low Days for psychological Benefits

32:00 - Fitting in prep Tasks around Day to Day & Work

36:50 - The First Show, Mindset & Peak week Protocol

43:00 - The experience with PCA & the Posing Routine

46:00 - Having gratitude to simply be there & be Improved for the finals.

50:00 - Running 3 Back to Back Peaks & Doing an International Show

55:30 - The difference in Competition & Judging on a National vs International Level

58:40 - Understanding that it takes time to Recover Post Show

01:05:45 - Setting Goals Coming away from Prep & Into Off-Season

As we head into 2024, I know many people will be embarking on their first preps.

As a result, I wanted to give my top 5 tips to hopefully help you to have a more enjoyable and successful first prep, as you begin your competitive bodybuilding journey.

I hope you enjoy this episode & thank you so much or an amazing 2023!

Time Stamps:

00:00 - 04:18 Introduction

04:19 - 09:49 Don’t Neglect Your Routine

09:50 - 16:15 Simplify the Process

16:16 - 24:40 Manage Your Expectations

24:41 - 34:49 Be Aware of Negative Focus

34:50 - 41:36 Find Enjoyment in the Day to Day

Instagram - @naturalfemalemuscle @loz.v

Coaching - https://form.typeform.com/to/iZ9zMXjK

Lara is a very influential figure within the female natural bodybuilding industry - with the way that she so openly shares her journey and real experience with life & bodybuilding. 

Lara Competed for the first time in 2022 as a figure athlete where she had an amazing first season, bringing home top 3 placings at PCA First Timers and SNBF. But most importantly, really learning and evolving her journey with bodybuilding.

Aside from being a competitor herself, Lara is currently studying a bachelor's degree in cultural anthropology and media studies whilst also engaging in other work passions through lifestyles coaching, posing coaching … & so much more. 

It was a pleasure to have this conversation with Lara, as someone I have always loved following & someone I believe to have a wonderful view on the process of bodybuilding.

I hope you enjoy listening! Please make sure to check out Lara & her associated ventures at @lara.grows on Instagram!

Time Stamps

00:00 - 10:09 Lara’s Draw in to Bodybuilding & Loving being Challenged

10:10 - 14:06 Making Progress as a Vegan Bodybuilder

14:26 - 19:22 Knowing when you are ready to compete

19:23 - 24:00 Considering the downsides of bodybuilding before you begin prep

24:01 - 31:21 The most challenging & testing points across Prep

31:22 -35:07 Leaning how many shows you want do to within 1 season

35:08 - 40:12 The experience of sharing bodybuilding with the people around you, particularly with Lara’s twin sister, Anna.

40:13 - 47:55 Having preparation of the ‘post-prep- window

47:56 - 52:29 How to appreciate other bodybuilders progress without it driving insecurity

52:30 -59:06 Finding the balance with interests outside of bodybuilding for longevity in the sport

58:07 - 01:03:16 Creating more self-discovery, development & awareness through recent ADHD Diagnosis

01:03:17 - 01:11:48 An Update on Lara’s Current Bodybuilding Gaols