It’s the holiday season! And with that comes some additional pressures, fear, stress and anxiety on how to manage being more socially flexible with friends and family and simultaneously align with fitness/physique goals whether you are in prep or improvement phases.

In this week’s episode Mon and Nicole discuss some nutritional, training and mindset strategies and tools we use and promote to manage this period both in prep and not.

So please enjoy, and tag us in your Christmas ham training selfies on instagram @thebikiniacademypodcast. 

If you liked this episode, we would love to hear your feedback and appreciate a 5 star rating. Ensure to hit the subscribe button so you get notifications and follow us on socials.

Follow us on Instagram:

The Bikini Academy Podcast: ⁠https://www.instagram.com/bikiniacademypodcast/⁠

Nicole: ⁠https://www.instagram.com/_nicolehitchcock/⁠

Montana: https://www.instagram.com/montanabannister/

Want to work with us?

Online contest prep coaching with Nicole: ⁠https://www.nicolehitchcockcoaching.com.au⁠

Online contest prep coaching with Montana:https://www.offtapfitness.com

In this week’s episode, Nicole and Montana unravel some layers and share an element of their true identities away from the bodybuilding personas that they display online. Which if you know your hosts well, may not come too much of a surprise to you. IYKYK case basis.

We then dive into our main topic of conversation for this week, some important considerations on how to manage the unexpected and unforeseen in prep/peak week based on Nicole’s experiences competing abroad this season.

If you enjoyed this episode, we would love to hear your feedback and appreciate a 5 star rating. Ensure to hit the subscribe button so you get notifications and follow us on socials.

Follow us on Instagram:

The Bikini Academy Podcast: ⁠https://www.instagram.com/bikiniacademypodcast/⁠

Nicole: ⁠https://www.instagram.com/_nicolehitchcock/⁠

Montana: https://www.instagram.com/montanabannister/

Want to work with us?

Online contest prep coaching with Nicole: ⁠https://www.nicolehitchcockcoaching.com.au⁠

Online contest prep coaching with Montana:https://www.offtapfitness.com

This week we give a little bit of a catch up. Mon finally fills us in on how she is going post show and Nicole tells us about her eventful first few days in Japan… 

We also go over some tips for improvement season and answer some listener questions.

If you enjoyed this episode, we would love to hear your feedback and appreciate a 5 star rating. Ensure to hit the subscribe button so you get notifications and follow us on socials.

Follow us on Instagram:

The Bikini Academy Podcast: ⁠https://www.instagram.com/bikiniacademypodcast/⁠

Nicole: ⁠https://www.instagram.com/_nicolehitchcock/⁠

Montana: https://www.instagram.com/montanabannister/

Want to work with us?

Online contest prep coaching with Nicole: ⁠https://www.nicolehitchcockcoaching.com.au⁠

Online contest prep coaching with Montana:https://www.offtapfitness.com

We are rejoined by your co-host Nicole as she provides us with a post show recap of her first international show of the season at the Monsterzym NPC Natural and Open Pro Qualifier in Seoul, South Korea.

We talk about the show itself, plans moving forward and what it is like to compete and prep abroad and in a non-native English speaking country.

If you enjoyed this episode, we would love to hear your feedback and appreciate a 5 star rating. Ensure to hit the subscribe button so you get notifications and follow us on socials.

Follow us on Instagram:

The Bikini Academy Podcast: ⁠https://www.instagram.com/bikiniacademypodcast/⁠

Nicole: ⁠https://www.instagram.com/_nicolehitchcock/⁠

Montana: https://www.instagram.com/montanabannister/

Want to work with us?

Online contest prep coaching with Nicole: ⁠https://www.nicolehitchcockcoaching.com.au⁠

Online contest prep coaching with Montana:https://www.offtapfitness.com

In this week’s episode Mon is joined by Zara Zolkos. Zara is an online coach, FMG Bikini pro and was just awarded second place in her Pro Debut at the FMG Australian Pro/AM show. 

We discuss Zara's journey that started at 18 fresh out of school and how she has managed to build a successful online business and become an FMG crown contender by just 23 years old.

If you enjoyed this episode, we would love to hear your feedback and appreciate a 5 star rating. Ensure to hit the subscribe button so you get notifications and follow us on socials.

Follow us on Instagram:

The Bikini Academy Podcast: ⁠https://www.instagram.com/bikiniacademypodcast/⁠

Nicole: ⁠https://www.instagram.com/_nicolehitchcock/⁠

Montana: https://www.instagram.com/montanabannister/

Want to work with us?

Online contest prep coaching with Nicole: ⁠https://www.nicolehitchcockcoaching.com.au⁠

Online contest prep coaching with Montana:https://www.offtapfitness.com

In this week’s episode we discuss our thoughts of the first FMG Australia Pro/Am from our experiences as both spectator and Pro competitor. 

Mon shares her experience and feelings debuting as a Pro Bikini Athletic competitor and taking home a top 3 placing, before we dive into some listener questions. Happy listening!

If you enjoyed this episode, we would love to hear your feedback and appreciate a 5 star rating. Ensure to hit the subscribe button so you get notifications and follow us on socials.

Follow us on Instagram:

The Bikini Academy Podcast: ⁠https://www.instagram.com/bikiniacademypodcast/⁠

Nicole: ⁠https://www.instagram.com/_nicolehitchcock/⁠

Montana: https://www.instagram.com/montanabannister/

Want to work with us?

Online contest prep coaching with Nicole: ⁠https://www.nicolehitchcockcoaching.com.au⁠

Online contest prep coaching with Montana:https://www.offtapfitness.com

Unless you have hidden under a rock the past few weeks and missed the biggest week in bodybuilding for both fans and athletes, we have a newly crowned Ms Bikini Olympia - Lauralee Chapados.

In this week’s episode, we are joined by one of our favourite returning guests here at TBA, IFBB Bikini pro Lisa Reid to discuss our thoughts on the Olympia top 10 placings as well as the Amateur O in Las Vegas where we saw a huge team of Aussie athletes compete.

If you enjoyed this episode, we would love to hear your feedback and appreciate a 5 star rating. Ensure to hit the subscribe button so you get notifications and follow us on socials.

Follow us on Instagram:

The Bikini Academy Podcast: ⁠https://www.instagram.com/bikiniacademypodcast/⁠

Nicole: ⁠https://www.instagram.com/_nicolehitchcock/⁠

Montana: https://www.instagram.com/montanabannister/

Lisa: https://www.instagram.com/lisajanereid/

Want to work with us?

Online contest prep coaching with Nicole: ⁠https://www.nicolehitchcockcoaching.com.au⁠

Online contest prep coaching with Montana:https://www.offtapfitness.com

Posing coaching with Lisa: https://www.instagram.com/posewithlisa_/ 

The season in Australia is coming to an end and over the next couple of weeks, if not already, competitors will be transitioning from comp prep into their recovery phases. 

The post show phase is a highly requested topic on TBA, so in this week’s episode Mon and Nicole discuss this phase in a bit more detail including the physiological and psychological changes that occur, some of our tips and assisting recommendations that we provide our clients and more.

This episode is not just beneficial for those currently competing, but also for those that want more information, conversations and insights as to what you may experience post show. 

If you enjoyed this episode, we would love to hear your feedback and appreciate a 5 star rating. Ensure to hit the subscribe button so you get notifications and follow us on socials.

Follow us on Instagram:

The Bikini Academy Podcast: ⁠https://www.instagram.com/bikiniacademypodcast/⁠

Nicole: ⁠https://www.instagram.com/_nicolehitchcock/⁠

Montana: https://www.instagram.com/montanabannister/

Want to work with us?

Online contest prep coaching with Nicole: ⁠https://www.nicolehitchcockcoaching.com.au⁠

Online contest prep coaching with Montana:https://www.offtapfitness.com

In this week’s episode, Mon and Nicole do a recap of the IFBB Pro League Australia Nationals and discuss our thoughts about the upcoming Olympia and our predictions for who we think may become this year’s Ms Bikini Olympia champion.

If you enjoyed this episode, we would love to hear your feedback and appreciate a 5 star rating. Ensure to hit the subscribe button so you get notifications and follow us on socials.

Follow us on Instagram:

The Bikini Academy Podcast: ⁠https://www.instagram.com/bikiniacademypodcast/⁠

Nicole: ⁠https://www.instagram.com/_nicolehitchcock/⁠

Montana: https://www.instagram.com/montanabannister/

Want to work with us?

Online contest prep coaching with Nicole: ⁠https://www.nicolehitchcockcoaching.com.au⁠

Online contest prep coaching with Montana:https://www.offtapfitness.com

In this week’s episode, Mon and Nicole give an update on their preps leading into their next shows of the season, as well as recapping on the ICN Sunshine Coast and IFBB State shows with their bikini predictions for Nationals and discussing some hot listener questions.

If you enjoyed this episode, we would love to hear your feedback and appreciate a 5 star rating. Ensure to hit the subscribe button so you get notifications and follow us on socials.

Follow us on Instagram:

The Bikini Academy Podcast: ⁠https://www.instagram.com/bikiniacademypodcast/⁠

Nicole: ⁠https://www.instagram.com/_nicolehitchcock/⁠

Montana: https://www.instagram.com/montanabannister/

Want to work with us?

Online contest prep coaching with Nicole: ⁠https://www.nicolehitchcockcoaching.com.au⁠

Online contest prep coaching with Montana:https://www.offtapfitness.com