The New Year is a time to evaluate the 2018 year and to set new goals or resolutions for 2019. Included in this episode are how to set S.M.A.A.R.T. goals: Specific, Measurable, Accountable, Attainable, Realistic, Relevant, and Time Frame. Push goal areas for 9-10 goals by Chalene Johnson author of "Push": Purpose/Career, Marriage/Romantic Life, Physical Health and Fitness, Mental Health, Friendships, Faith/Sprituality, Get Smarter/Personal Development, Hobby/Recreation/Just for Fun. Pillars of Wellness: Exercise, Nutrition, Stress, Sleep, and Supplements.

IFBB Bikini Pro Chris Nicole shares strategies for tracking macros while eating out, factors that effect calories burned and tips on staying in a good maintenance weight in the improvement season. Amy Ehinger discusses metabolic adaptions in regards to how the body processes the foods we ingest and how calories are absorbed. Other topics included are: food label inaccuracy,RMR (resting metabolic rate), TEE (Thermic Effect of Eating), PA (Physical Activity), and NEAT (Non-Exercise Activity Thermogenesis)

IFBB Bikini Pro Ally Vaeth tells her story of her journey to the IFBB Professional league. Included in this episode are her thoughts and recommendations on picking the prep coach that is right for you, her pro debut, her struggles with hypothyroidism, and tips on how to push to new goals. She is a true inspiration and an example of never giving up on your dreams if you put in the work and believe.

This episode covers what are the judges looking for in the bikini division in the NPC and IFBB. Other topics include the differences in figure vs bikini, glamour, hair, make-up, and heel recommendations for bikini competitions.

Gaining muscle and staying lean year round, is it possible? IFBB Bikini Pro Chris Nicole and Bikini Coach Amy Ehinger dive into how to create gains in the gym while staying lean year round. Other topics included are: the definition of hypertrophy, variables that can play a factor in muscle gains, common mistakes in weight training, and the mindset of sticking to a weight training plan and healthy habits. For more on sticking to your habits and setting goals please reference these books:  "The Sweet Spot" by Christine Carter and "The Happiness Advantage" by Shawn Achor

This interview is with Lacy Green IFBB Professional Bikini Pro. During this interview you will receive the inside window to this incredible journey from winning her first bikini competition, to her first National show, and finally to her Pro Debut all in less than a year. During her first NPC show she won the Overall, then at her first National show (Masters Nationals) she ended up winning her pro card at her second show ever! This episode also tells the story of her career change and the impact she has made throughout this journey. If you would like to get more information regarding her newsletter visit: www.prolacy.c323fitness.com

Topics included in this episode are how cortisol, stress management, insulin resistance and insulin sensitivity effect your bikini competition prep or lean out phase. Other items covered are post workout nutrient timing and the utilization of insulin to promote muscle gain. Sleep hygiene and the importance of sleep and weight loss are additional tips included.

This episode is your guide to surviving the holidays when you're trying to eat for your goals and at the same time tying to enjoy the season. Topics included in this episode are: strategies for making the most of your time with family and friends, combating holiday hunger, and tips on still getting your workouts in. Below is the link to the body weight workouts that are quick and convenient if you are on the road, snowed in, or your gym is closed.

https://glamgirlbikini.com/bikini-prep-home-workouts/

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%