When is it time to compete and when is it take time to move into the Improvement Season? This episode explores topics such as cardio, off season gains, & appropriate measurements of progress in times of growth vs lean out phases.

Ketogenic diet is a big buzz word but what does it really mean? In this episode we dive into this topic and many more regarding picking the best energy macro nutrient ratios that are right for you. Other topics include food sensitivities and finding the "unicorn prep". Here are some of the common ratios from Precision Nutrition. PN Mixed Meal ratios: Protein-30% C-40% F-30 % Paleo: P-40% C-30% F-30% Low Carb: P-40% C-10% F-50% Keto: P-20% C-5% F-75%

Food relationships can be a sensitive topic, especially during bikini competition prep. We share some personal experiences that have helped us during competition prep and living the prep life. Resources for the episode: Shawn Achore author of “The Happiness Advantage” Evelyn Tribole author of "Intuitive Eating: A Revolutionary Program that Works"Gretchen Rubin author of "4 Tendencies"

Online coaches IFBB Pro Chris Nicole and Founder/CEO Amy Ehinger share tips and tricks for Bikini Competitiors during peak week. Topics Include: Skin Prep, show day hacks, check ins, and how to get the most out of your peak week training and nutritional plans.

IFBB Bikini Pro Chris Nicole and Amy Ehinger share the methods that were utilized to build a Natural Bikini Pro. Topics included in this episode are: re-feeds vs cheat meals, carb cycling, N.E.A.T., and supplementation.

IFBB Pro Bikini Ashley Blair Interview: This episode includes Ashley's story of earning her pro card, her pro debut, and all while maintaing a full time job, raising two children and building a posing instruction business.

Traveling on prep and preparing for an out of state competition.

This episode includes reflections of post show experiences, tips and tricks. Also included is the idea behind the Glam Girl Bikini mascot and the phrase "Unicorn Prep" came about.

This episode dives into how Chris Nicole earned her IFBB Pro card in Bikini. Topics include the mind-shift of becoming a pro and the preparation for her pro debut.

Introducing Glam Girl Bikini Coaches: Founder and CEO Amy Ehinger and IFBB Professional Bikini athlete and online coach Chris Nicole. This epidsode dives into the bikini competition world. Within the edisode there is discussion about the road to the IFBB for Coach Chris and the background of how each coach started their bikini competition journey in the NPC.