Have you noticed there are times during your cycle that you are more hungry and less motivated to workout? If so we are here to help you with period syncing workouts and nutrition. During this episode we go over the unique phases of the female cycle:

Days 1-14 Follicular phase

Ovulation

Days 15-28 Luteal phase

Additionally @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro talk about client programming in relation to these cycles via nutritional and workout strategies. You can find us on Instagram @preplifepodcast and you can apply for the team here: https://www.glamgirlbikini.com/get-started/

Posing seminar April 9th, 2022 at 2:00 pm CST- 3:00 pm CST Located at Angel Competition Bikinis at 15555 W 87th St Pkwy, Lenexa, KS 66219

Sugar cravings are REAL during prep! Am I right?!? Be sure to tune in as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger talk all things sugar sabotage and how to prevent it. Here's a 4 step plan to help you get back on track and stay on track:

Step No. 1: Prevent cravings.

Sugar intake is a lot easier to moderate when you don’t have the urge to consume it in the first place. When we focus on what to do, it tends to nudge out the things we’re trying to limit without leaving us feeling deprived. Here’s how:

Hydrate with water. It’s easy to mistake thirst for a sugar craving. 

Balance your blood sugar Plan your meals around protein from quality meat, fish, or eggs, fibrous vegetables, and fat for flavor. 

Prioritize sleep. Stop the late-night TV and social media scrolling and simply go to bed.

Replete nutrients. Deficiencies in certain vitamins and minerals can cause cravings. 

Step No. 2: Evaluate your current intake, then stop it or swap it.

To do a reset successfully, having a structured and straightforward plan can be incredibly helpful. Aim to plan ahead to remove top sugar culprits from your kitchen and to have specific alternatives and added-sugar-free recipes on-hand.

Step No. 3: If it’s a sugar source you aren’t ready to eliminate, reduce the serving size or frequency.

If you’re not ready to fully give up added sugar or do a reset, taking steps to reduce the amount you consume overall is still a solid step in the right direction.

Step No. 4: Drop the guilt and mindfully choose your indulgences.

Most of our sugar intake is mindless. But if there’s a certain item that has added sugar and has genuine meaning or nostalgia to you, plan for it.

You can find us on Instagram @preplifepodcast and apply for the team here: https://www.glamgirlbikini.com/get-started/

Stress is part of life but there are times when it can effect us more than others. In this episode @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger talk about the 9 ways stress could be ruining your prep and how to stop it.

9 ways stress could be ruining your prep:

Decreased Brain Function

Memory Loss

Inflammation

Weakened Immune System

Constipation or Diarrhea

Weight Gain

Terrible Nights Sleep

Physical Pain

Acne and Breakouts

Strategies to Reduce Stress:

Prioritize and delegate tasks/responsibilities

Consume a nutrient dense diet

Improve your sleeping habits

Daily reflections/journal of positives in your life

Limit stimulants

Exercise

Deep breathing practices

You can apply for the team here: https://www.glamgirlbikini.com/get-started/

You can find us on IG here: @preplifepodcast

You can order Core-21 here:

Core-21

https://1stphorm.com/products/core-21/?a_aid=glamgirlbikini&a_aid=glamgirlbikini&a_bid=4b7ce806&chan=AE

Can water help with weight loss? Tune in to find out as @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro "dive" into this topic. Additional items included in this episode are:

Functions of water in the body.

How much water you need daily?

Does caffeine dehydrate you?

Signs of dehydration and when to monitor it?

You can find us on Instagram @preplifepodcast and you can apply for the team here: https://www.glamgirlbikini.com/get-started/

Did you catch the Arnold International IFBB Pro Bikini competition? If not and you are curious about the results, then be sure to listen in as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger recap the event. Also included in this episode is a brief summary of how the book "The Power of When" by Michael Breus can help you reach your goals while living the Prep Life. Various Chronotypes are discussed; along with how our circadian rhythms can effect our productivity and success. If you want your sleep schedule to improve and you are looking to maximize your performance as a bikini athlete, then you will want to listen in on this episode for better sleeping tips! You can find us on Instagram @preplifepodcast and you can apply for the team here:  https://www.glamgirlbikini.com/get-started/

Can you gain weight from eating too little? @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger address this topic and uncover the truth. Here are some of the ideas that are addressed:

The calorie counts of the foods you've logged might be higher than expected.

Food labels can be inaccurate and errors can be caused in your own measurements.

Your energy needs might be lower than calculated.

You're expending less energy through movement than your tracker or fitness machine suggests.

You have less lean mass than you think or it may be as energy consuming as you think.

You're absorbing more energy in digestion than you realize.

You can find us on Instagram @preplifepodcast

You can apply for the team here: https://www.glamgirlbikini.com/get-started/

It's part two of our "Smart Faster Better" book talk by Charles Duhig in relation to the Prep Life! Listen in as @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger dive into takeaways 13-24:

13. Cognitive tunneling occurs when you are focused on the immediate task at hand or something directly in front of you & miss the big picture!

 

14. Reactive thinking is responsible for how we build habits (mostly bad).

 

15. Reactive thinking is how we build habits, and it’s why to-do lists & calendar alerts are so helpful: Rather than needing to decide what to do next, we can take advantage of our reactive instincts & automatically proceed. Reactive thinking, in a sense, outsources the choices & control that creates motivation.

 

16. Take time everyday to visualize the day ahead & what you plan to get done.

 

17. Set stretch & SMART goals, and while forecasting is never certain, it’s not an exact science & is often imprecise.

 

18. In making these forecasts you need to acknowledge what you don’t know everything & start being comfortable with uncertainty.

 

19. Living in a fast paced world, where everything seems to be accelerated, the need to innovate has become more significant than ever!

 

20. Innovation becomes more likely when old ideas are mixed in new ways!

 

21. Many of our most important decisions are, in fact, attempts to forecast the future.

 

22. Good decision-making is contingent on the basic ability to envision what happens next.

 

23. Accurate forecasting of the future requires exposing ourselves to as many successes & disappointments as possible!

 

24. How do we learn to make better decisions? In part, by training ourselves to think probabilistically!

You can find us on Instagram @preplifepodcast and you can apply for the team here: https://www.glamgirlbikini.com/get-started/

Want to work smarter, faster and better? If so listen in as @glamgirlbikini coaches @chrisnicole_ifbb and @amyehinger relate Prep Life to the book Smarter Faster Better by Charles Duhigg

Part 1 takeaways:

1. You can’t rely on someone else to tell you what to do or to motivate you.

 

2. When people believe they are in control, they tend to work harder & push themselves more.

 

3. One way to prove to ourselves that we are in control is by making decisions.

 

4. Motivation is a skill that can be developed & cultivated.

 

5. In order to motivate yourself, you need to feel as if you are in control of your own life & your own actions.

 

6. If you can link something hard to a choice you care about, it makes the task easier.

 

7. Make a chore into a meaningful decision & self-motivation will emerge.

 

8. It doesn’t matter who is on the team, what matters is how the team works together.

 

9. It’s important that team members feel safe to express their opinions & that everyone understands their own individual role.

 

10. If you give people an opportunity to feel a sense of control and let them practice making choices, they can learn to exert willpower. Once people know how to make self-directed choices into a habit, motivation becomes more automatic.

 

11. Automation can be a hinderance to our ability to focus.

 

12. Self-motivation is a choice we make because it is part of something bigger and more emotionally rewarding than the immediate task that needs doing

You can find us on Instagram @preplifepodcast

Apply for the team here: https://www.glamgirlbikini.com/get-started/

Do you experience stage fright before a competition? If so this is the episode to listen to on how to prevent stage fright! @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro go over the top ten tips on how: Purchase your copy of the Posing Handbook that these and many more tips come from. Order here: https://www.glamgirlbikini.com/product/glam-girl-bikini-posing-handbook/ 

VISUALIZE YOUR SUCCESS Focus by closing your eyes, take a deep breaths and visualizing the audience cheering and the judges loving your look. Never focus on what could go wrong. Visualize your success.

BE PREPARED Practice, practice, practice. Nothing leads to stage fright more than the fear of forgetting transitions, poses or being unsure of your skills. If you are prepared then you have no reason to be fearful.

STRETCH The body clenches and tightens when you are nervous. Take fifteen minutes before you get into your heels to stretch and move your body. This will help you relax emotionally and will help with your mobility in your poses. Utilize the stretches you learned from this book!

DON’T FIGHT IT Even with the best advice and pre-show rituals you will still experience nerves. Don’t fight it. Just breathe, accept it, and you will relax even more. If you fight your anxiety, chances are that it will get worse. Try to change the script in your head by repeating over and, “I’m excited! I’m excited! I’m excited!” over and over again instead of saying, “I’m so nervous!”

BREATHE Taking deep breaths with eyes closed is a powerful tool in the fight against stage fright. Simply take 3 deep breaths to start and your body will calm down. In fact, numerous studies have proven that even just 1 min session of deep breathing can significantly reduce anxiety. The feelings associated with stage fright are usually the strongest during the lead-up to the performance rather than during it, so take a minute to breath before heading out on stage.

FOCUS ON THE MATERIAL Concentrate on your individual routine, and visualize yourself nailing it on stage. Avoid getting trapped in a negative state of mind and thinking about tripping or stumbling etc.

MAKE CONNECTIONS IN THE AUDIENCE AND THE JUDGES On stage focus on finding positive connections. Think of the judges as people and as your friend rather than your enemy. Don’t hold your gaze constantly on the head judge but rather smile and vary your eye contact with various judges at the table and in the audience.

CREATE YOUR OWN HAPPY RITUAL Listen to your favorite music, talk to a friend, do some meditation, or repeat positive affirmations laying on your back on a blanket backstage. Do whatever it is that brings you to a truly happy and calm place. This can center you before the show and prepare you for calm and confidence

WALLOW IN THE WORST If you can’t calm down before the show then allow yourself to imagine worst case scenarios. Will you die? No. Allowing yourself to imagine the worst will often become comical and calm your nerves.

LIMIT CAFFEINE AND SUGAR The day of the show limit your caffeine and sugar intake. Talk with your coach about your pump up food to strategize. Both of these things can increase and amplify anxiety.

Join the team here: https://www.glamgirlbikini.com/get-started/ Register for the retreat here: https://www.glamgirlbikini.com/2022-retreat/ Find us on Instagram @preplifepodcast

How much do you know about building the ultimate physique? Tune in to find out as we quiz you on your Prep Life knowledge. During this episode @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger cover questions like: "What's the best way to lose fat?" "What factors contribute to the most muscle growth?" and "Is it possible to build muscle and lose fat at the same time?" You can find us on Instagram @preplifepodcast and you can register for the retreat here:  https://www.glamgirlbikini.com/2022-retreat/ Apply for the team here: https://www.glamgirlbikini.com/get-started/