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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #159! After a much needed break I’m back to your regularly scheduled programming. Moving forward I’ll likely break away for June and December! Thanks to so many of you who kept downloads coming by going back and listening to past episodes. I’m excited for future content!

In this shorter episode I share 3 very important variables for successful fitness progression. Even if you’re just getting started, focusing on these 3 key factors should not only help keep you on track, but also may deter you from detrimental obstacles. Set yourself up for success! Over all, the hope is that you to continue smoothly towards your goals over the long haul! Remember the key to winning is not quitting! Consistency and sustainability are key, so practice these helpful measures! 

Support the show by subscribing!! https://www.buzzsprout.com/711555/support

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! 

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Coaching inquiries, questions, or comments email Debra: [email protected] 

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #158 your May Meal Plan! It is a sample diet of delicious meals/recipes tallying 1718 calories 171gP 187gC 37gF. If you’d like the written pdf shoot me an email to Debra at [email protected] and Venmo Debra-Terpstra $10 and I’ll send it right out!

In this episode I also talk why we do hard things referencing distress versus eustress.

I share that I’ll be emceeing the Grand Rapids Bodybuilding Championships Saturday May 20. Hope to see you there!
Much love!!

Article: https://www.betterup.com/blog/examples-of-eustress
The Drive Podcast: Impact of stress on our physical and emotional health w/ Dr Robert Sapolsky Ph D
https://podcasts.apple.com/us/podcast/the-peter-attia-drive/id1400828889?i=1000610372028

Mentions:
@peterattiamd
@chriswillx
@joerogan

Just a note: I’ll be accepting online clients for lifestyle and natural competitions if you’d like to connect with me to be on that wait list for summer/fall. Coaching inquiries, questions, concerns, or comments, email Debra: [email protected] 

Support the show by subscribing!! https://www.buzzsprout.com/711555/support

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! 

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Support the show

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #158 your May Meal Plan! It is a sample diet of delicious meals/recipes tallying 1718 calories 171gP 187gC 37gF. If you’d like the written pdf shoot me an email to Debra at [email protected] and Venmo Debra-Terpstra $10 and I’ll send it right out! 

In this episode I also talk why we do hard things referencing distress versus eustress. 

And lastly I share a couple cool things coming up for me including emceeing the Grand Rapids Bodybuilding Championships Saturday May 20, and also when I’ll be accepting online clients for lifestyle and natural competitions if you’d like to connect with me to be on that wait list for summer/fall. Much love! 

Article: https://www.betterup.com/blog/examples-of-eustress

Mentions:
@peterattiamd
@chriswillx

Support the show by subscribing!! https://www.buzzsprout.com/711555/support

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! 

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Coaching inquiries, questions, concerns, or comments, email Debra: [email protected] 

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Send us Fan Mail

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #157 interview with IFBB Figure pro Kate Grevey. 

This was such a fun and very honest chat. I’ve known Kate for many years (we met working together for Isolatorfitness at the Arnold Sports Festival in 2016) and her candor and spirit are relatable and refreshing. She’s been competing since 2002 and takes us on the entire journey with aspirations to be an IFBB natural pro. The tenacity and drive Kate has for the sport is undeniably respectable. Her passion for bodybuilding is apparent.  Throughout this interview she openly shares where, when, and why, along the way she eventually incorporated drugs to achieve her pro card goal.  A story any female should hear before examining what it takes to be competitive in this sport, I’m grateful to Kate for her realness. She loves her story and I love it too. Lots to absorb here, I hope you all enjoy this convo between friends. 

Topics covered

1. Her intro 
2. Cigarettes, thigh gaps and punishing workouts: how the 80’s/90’s  ruined us 
3. Her first show in fitness in 2002 at 21
4. What she learned from each coaching experience: protein for building muscle, starving in prep, and macro matching 
5. Why she left the natural federation 
6. Hormone replacement therapy and her experience with medical doctors 
7. Finally adding PED’s 
8. Standing her ground with coaches and finding one that aligned with her long and short term goals
9. Judge Cliff Bomar: “You don’t want to get your pro card too early”
10. Missing her IFBB pro card by one place six times 
11. Considering downsizing to bikini? 
12. Finding your purpose with competing (the goal is a moving target)
13. Finally getting her pro card 
14. The importance of losing REPEATEDLY
15. 90’s diet culture 
16. Her current coach Jason Theobald 
17. Keeping her daughters from body image issues and where self worth comes from 
18. Asking your coach questions and things we know now about competing as women 
19. Final thoughts (Any regrets?)

Mentions:

@kategrevey_ifbbpro

@scoobyprep1_ifbbpro

Support the show by subscribing!! https://www.buzzsprout.com/711555/support

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! 

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Coaching inquiries email Debra: [email protected] 

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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #156 an amazing chat with IFBB Pro Autumn Cleveland! So grateful to Autumn for showing up a second time to provide so much helpful insight, encouragement, inspiration, and practical advice for listeners on a variety of topics related to bodybuilding. She is a prep and posing coach and has become quite renown in these realms. Her posing course is essential for anyone serious about competing. Autumn is kind & thoughtful, and humbly articulates herself with passion and grace about this sport and life. I enjoy listening to her and I know you’ll glean so much from this conversation. I look forward to future collaborations! 

Topics Covered:

1. Why autumn started bodybuilding 
2. Is it easier to get your pro card now?
3. Your environment, people, space, and energy 
4. Boundaries 
5. Bodybuilding as therapy versus actual therapy 
6. Is bodybuilding the solution to the “broken woman”?
7. Posing and her posing course! (Essential for anyone serious about competing.) 
8. The cycle of a good performance and presentation. 
9. Make judging easy for the judges 
10. Don’t wait to learn posing until you’re in prep 
11. Photo shoots post show and red flags with photographers 
12. Finding a good coach and getting the most of that relationship 
13. Follow Autumn on instagram and dm for more info @autumnatikk

Mentions:

@autumnatikk

@johnjewett3

@vytamin_c

@shaneheugly

@the_pro_ducer

@thewomensfittest

@buffcake22

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! 

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Coaching inquiries, questions, comments, or Monthly meal plan purchase email Debra: [email protected] 

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #155 April Meal Plan with Protein Cookie Dough Bites Recipe! 

As my regular listeners know I’ve decided to provide you with a sample diet with all the macros and meals once a month posting on the first of each month. The goal is to help you eat healthier, have a healthier food relationship, but also get ideas on what some delicious (and yes healthy) meal options look like.  

This meal plan  is approximately 1836 calories 163gP 52gF 190gC

It consists of 5 meals including an amazing protein cookie dough bite recipe and it’s all on the podcast. If you want the diet in PDF form with a little more detail, email [email protected] requesting the April diet as well as Venmo Debra-Terpstra $10 and I’ll send it! 

Diet tip in the episode was: Stop labeling yourself good or bad based on how/what you ate. Also stop labeling foods good or bad. 

Love you all! 
Debra 

Previous diet pod was February 13 Seed Cycling Diet. https://podcasts.apple.com/us/podcast/the-womens-fittest-podcast/id1491040930?i=1000599467465 

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! 

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Coaching inquiries, questions, comments, or monthly meal plan  requests email Debra: [email protected] 

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #154 Part 2 of Before you step on stage: Setting yourself up for contest prep success with IFBB Pro and Olympian Brooke Walker! Such a fun chat!! Enjoy! 

Topics covered: 

1. Coaching
2. Weight loss versus fat loss 
3. Genetics 
4. An honest physique assessment evaluation is priceless 
5. Weighing health risks/rewards in competing 
6. Masters classes competition 
7. Expenses: show fees, coaches, suit, hair, tan, makeup, and more 
8. You need a coach before you begin your prep and after the prep not just for the prep 
9. Competing is an investment physically, emotionally, mentally, spiritually 
10. Educate yourself on the sport 
11. Train smarter not harder 
12. Bodybuilding is life changing 
13. Brooke expediting shows
14. Staying on track when traveling or in the weekends when you don’t have a strict schedule 
15. Drugs 
16. Your coach should be mindful of your health 

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! 

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Coaching inquiries email Debra: [email protected] 

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #153 Part 1 of Before you step on stage: Setting yourself up for contest prep success with IFBB Pro and Olympian Brooke Walker! Such a fun chat!! Enjoy! 

Topics covered: 
    1.    Only fans (some light-hearted banter)
    2.    Why do you want to compete?
    3.    Should you compete when you have body image issues or food relationship issues?
    4.    Calories need to be as high as possible at the start of prep 
    5.    Muscle is not built during prep (it’s hopefully maintained at most) and it has to be built prior to the onset of prep (not in a diet deficit) 
    6.    Why it’s important to go to watch a show 
    7.    What is your goal with competing 
    8.    You don’t have to compete to be a bodybuilder and be a part of the community 
    9.    Body fat percentage 
    10.    Posing 
    11.    Nicole Wilkins 40 day challenge is a great investment for a newbie 

Mentions:
@nicolemwilkins

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! 


Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Coaching inquiries email Debra: [email protected] 

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #152 Birthday Chick Chat with Melissa Brodsky! Happy 26th girl!!! 

This was another fun chat with Melissa where we talk about the intricate details to creating your best life. Bodybuilding has influenced all areas of our lives, especially by providing drive to better every variable. In this episode we discuss how to find meaningful relationships (especially girlfriends), doing what stirs your soul, communication, how feelings are fickle, delayed gratification, creating new habits, Melissa prep begins, girls we fangirl over on instagram and so much more! Lots of golden nuggets in this convo. I just love a one on one with Melissa because she is always critically thinking about life like she’s a passenger and the driver at the same time and she’s able to verbalize those thoughts so articulately. Hope you enjoy! Much love. 

Mentions:

@fittestashever

@roxyqueflex

@etila

@walkerbrooke

@melbro_ifbbpro

@ifbbprokuraneuman

@buffcake22

@thewomensfittest

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! 

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Coaching inquiries email Debra: [email protected] 

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #151

In this episode I talk about this restful healing phase of my life and that what that application could look like for you if you notice “symptoms” of needing a break. Enjoying the view after you’ve climbed the mountain is your reward so take that time. I also talk about “fasting” for Lent and what that could look like for anyone trying to incorporate behavior change to better themselves for a structured period of time. This is the perfect opportunity to dive into a planned struggle. And lastly is an anecdote about advocating for myself with my doctor for blood work and two wins that came from this most recent appointment. And if you’ve been diagnosed with endometriosis as I was in 2001, I talk about the best lifestyle changes I’ve implemented to manage the pain from this disease. 

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! 

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Coaching inquiries, questions, or comments  email Debra: [email protected] 

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Support the show