Your hosts Alicia and Steph are joined by Kayla Mulvogue who specialises in female fitness, especially around hormones and female specific physiology.  The ladies talk through the various processes that are female specific, and why these are super important considerations in putting together your food and training as a woman. 

Kayla talks about the female physiological difference between male and female and how training/eating needs to be modified accordingly.  

So you are eating right and focused on sleep and now you just need to make training deliver all the benefits to your physique that you desire!

With busy lives, we want to get in and out of the gym as quickly as possible. However, if we cut corners, that is when our bodies can talk back to us with nagging pain and injuries!

Today we talk about how to maximize your training efforts, how to structure your sets and reps for your goal success and how to minimize the likelihood of injury or mishap.

Why is it important and what should you know at a basic level?  It is so important for us to have an adequate understanding of what is in the things that we eat! 

The best way for us to have a good relationship with food, and to not be living in a prison when it comes to eating healthy, is to increase your knowledge of what is OK to eat, when. 

Nutritional freedom is something that both Steph & Alicia teach their clients.  They pride themselves in teaching their clients how to be flexible in what they eat, and still make the most of eating out & being in social settings, all the while continuing to achieve the body composition changes, they are looking for.  It is all about creating confidence and know-how in food values and combinations, how to read food labels and to make better choices.

Not all foods are created equal.  You cannot just substitute any type of protein for another type of protein because there are many things that are different about them, and the way they affect your body. 

Tune in to learn more.

Be careful of everyone you let have a seat in your boat, not everybody is rowing in the same direction!

On this week episode we go through the importance of having a solid social support network.  Who is in your corner?  Are you surrounding yourself with the best people in terms of motivating & supporting you to achieve your goals? Are you best managing the relationships close to you to increase your chances of achieving the goals you set for yourself?

The relationships you harbor, and the people you allow in your close circle will always influence your ability to achieve your goals.  This is concerning true, but if you take control of who you allow to be in your space, you are less likely to be thrown off track by things out of your control.

Steph talks about things returning to normal in the USA, heading to a fully packed-out UFC fight night.  Rapid testing for COVID is happening in numerous venues as people are out and about and trying to get back to normal life.

Feedback is key to the progression of your goals and accepting constructive criticism is fundamental to growth!

On this episode we will be discussing strategies post a fitness stage.  How to conduct yourself after competing on the stage.  The nature of a fitness show is that you will be awarded a placing at the end, one which you may or may not be happy with.  On this episode we discuss the best ways to approach winning, losing and how to take the feedback, either way, and use it constructively in building a plan for post the stage.

Having this strategy in play, helps us combat many post show problems including lack of goals, post competition blues, and getting back into a solid constructive routine to help you on the next steps of your fitness journey.

We discuss everything from how to win gracefully, how to take feedback constructively and most importantly, how to be a good sport and approach competing in a positive light.

We tackled the elephant in the room with most competitors.  Not only are there the post comp blues to deal with, but one of the most important elements of any competition preparation process is the element of reverse dieting after the show, to ensure that the body returns to homeostasis and an environment of healthy bodily function is achieved.

An appropriate reverse dieting structure and strategy are integral. There are so many downsides and negatives associated with not following a proper reverse process and executing it efficiently.  Your hosts Alicia & Stephanie give their own personal experiences of highs and lows post shows at the highest level, and strategies they have come up with to make the rollercoaster of emotion much more bearable.

Reverse dieting is essential for any long-term healthy weight loss journey, whether it is for a stage or a general weight loss client!

In this episode - your hosts give you some tips on what to expect and how to combat the hunger that you will inevitably feel when you're on a fat loss journey.  Whether you're trying to just lose some body fat, or you're preparing for a fitness stage, there will always be periods that you feel hungry!  You will be burning more calories than required to maintain weight, so it is only natural that your body will feel hungry during this fat-burning period.  Once you know that, we can develop strategies to help battle these cravings, and stay on track!

In episode 7 this week, your hosts Alicia & Steph expose all the mistakes they see commonly made within the fitness space, when trainers and coaches try to make the transition from in the gym, to on the web!  Growing your business can be a time consuming yet rewarding journey - but there are loads of tips and trips to make the transition smooth and successful!  Your hosts go through the many things they have done through their careers in the fitness industry, as well as tips they give for running big online coaching businesses, while shedding light on the things that need to be done before you take that next step!

Rehabilitation and training are often seen as separate entities but n this episode of the podcast we discuss how this should not be the case. We dive into Alicia's rehab and how she is constantly working on preventing and managing her injuries with a tailored approach to training that blends the rehab she needs with the load to continue to create hypertrophy AT THE SAME TIME!

We also speak to who should be using "prehab" exercises and ensuring you're working with rehabilitation professionals who also understand the demands of your sport and the gym.

Zenia Wood is an Exercise Physiologist in Brisbane, Australia who graduated from the University of Queensland in 2014 with First Class Honours. She is the founder of Swift Movement Academy; a company that prides itself on empowering individuals to self-manage their own injuries through movement education. She specializes in Exercise Rehabilitation of Musculoskeletal Conditions to not just get people out of pain but to get them back doing what they love better than ever before.

Outside of working with clients, Zenia has a strong desire to develop the next generation of health professionals as demonstrated through her roles as a University tutor and year-round Practicum Supervisor. Furthermore, Zenia runs both Educational and Business Mentorship programs to help foster the development of health professionals who are looking to better themselves as clinicians, coaches, and business owners.

As the COVID vaccine is rolled out around the world and travel seems to be headed back to normal, your hosts Alicia & Steph discuss some of the challenges usually found when you're trying to stay on your diet while you're on the road! 

Whether its work, competition, family commitments, or just general travel - learn how world champions continue to prepare on their journeys to international fitness stages for themselves and for their teams of clients.

On this episode there is a great discussion of all aspects of travelling; including how to being prepared for any and all fitness goals. How to stay on track, remain fit and healthy, or achieve your aesthetic goals even while travelling.