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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #148 Recipe for fitness!  

“There’s so much ‘information’ out there I don’t know where to start!! I just wanna get toned and lose weight, so what do I need to do?! How much protein should I eat? Should I do keto or intermittent fasting to lose weight? How much cardio should I do?” In this episode I cover some of the most commonly asked introductory fitness/nutrition questions I get asked regularly by people sick of spinning their wheels with fat loss, diet, exercise etc. 

Maybe you’re just beginning your fitness journey. Maybe you know someone who is and could benefit from this episode. Maybe you need a refresher or to update your bank of health info. Maybe you’re a coach or fitness guru and you could utilize the info in this episode to better help and communicate with your clients. If you fall under this umbrella, this one is for you. 

Topics covered: 

1. Combatting Seasonal affective disorder (just a note bc it’s that time of year)
2. Be curious, passionate, problem solvers for yourself (encouragement) 
3. If your “information” is confusing or contradicting: Check who you’re following and getting “info” from. Are they experienced with self & others, educated, and evidence-based? Pass on “influencers”. (Sorry not sorry)
4. Overview on training and exercise: sets, reps, splits, pushing to failure, exercise selection, exercise order, and benefits of weight training to build muscle 
5. Don’t use exercise to burn calories or create a calorie deficit (there’s better easier ways) That’s not what it’s for. 
6. Using step counts to measure N.E.A.T. and when & why to add cardio. 
7. Prioritizing protein
8. Importance of fats
9. Are carbs bad?
10. Dehydration kills your workouts and bodily functioning so how much water do I have to drink ? 
11. Get your a$$ outdoors. Touch nature. Absorb sunlight! 
12. Can stress be managed? If so, how?
13. How important is sleep and sleep hygiene?
14. Self compassion 
15. Can I drink alcohol and lose body fat? 
16. Summary 

Mentions:

@hailey_ifbb_rd

@shelbystarnes100

@dr_idz

@dr.williamwallace 

@joerogan

@drmattwalker

@hubermanlab 

Duck duck go search app: https://apps.apple.com/us/app/duckduckgo-private-browser/id663592361

Joe Rogan w/ Matthew Walker author of Why We Sleep (spotify) https://open.spotify.com/episode/1WtITGcwwZYQZHVJGciMJp?si=wDNnIQKUTyiLDt2abJKxAA

Huberman Lab: What alcohol does to your body, brain, and health (apple): https://podcasts.apple.com/us/podcast/huberman-lab/id1545953110?i=1000576901433

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

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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #147 interview with brand new IFBB Figure pro 26 year-old Loren Calderoni. 

This was a super fun episode with Loren talking about her recent pro card win (in July 2022 at the Universe) and her quick climb from complete beginner, to pro in two years! Loren is now well into her off-season (up 20+ pounds) and still looking at possibly 6 more months of building to compete on the pro level this fall in her pro debut. She also shares about many poignant life events she was able to accomplish (or will) while still putting competing first, as well as her goals for the sport and life. Loren is a real one, incredibly smart, driven, charming, fun, and funny and I enjoyed this chat with her tremendously! She’ll be back.

Topics covered:

1. Background in jujitsu and parkour!
2. The newbie gains from completely transforming her diet (literally cheezits to chicken) 
3. Contest history and earning her pro card in only 2 years of competing 
4. Breast augmentation and why she chose this elective surgery 
5. Plans of marriage in the fall while prepping for her pro debut and other “life balancing” accomplishments 
6. Social media and her following going from 1k to 99k followers in one year 
7. Biggest gym pet peeves and setting gym boundaries 
8. Final message to women 

Mentions:

@lorencalderoni

@jamiepinder14

@gordonfalcetti

@sabahsyed101

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

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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 #146 Never miss a workout! 

One of my biggest struggles over the last couple of years has been adjusting my training to my lifestyle while finding a balance with my goals. It’s very easy to skip a work out if variables aren’t perfect or things don’t go as planned, but what I’ve been learning and practicing is consistency with excellence rather than perfection while always striving for greater excellence. Hope this episode helps you learn to move forward, doing your best, despite life’s many obstacles with it’s (and your) constant evolution!

Topics:

1. Training split adherence 
2. Recovery factors 
3. Choose a date/time and stick to it (bosses don’t cancel)
4. Are you tired or just not motivated? 
5. Are you properly prepared for your workout?
6. Do you have a written plan when you walk into the gym every time.  Fail to plan, plan to_________.
7. Ways to compromise your workout once in a while 
8. Look good to feel good
9. Trouble shooting why your workouts aren’t working out.
10. Remember your why.
11. Contact me if you want some free advice about your current plan, direction, or one on one coaching. 

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 #145 and we are kicking off 2023 with the delightful IFBB Fitness Pro Kate Errington. @kate.errington 

 This was an incredibly fun chat, and in this episode Kate shares her journey into bodybuilding, talks about her unique job as a burlesque dancer in the UK, updates us on giganterboob (both her implants ruptured please check her instagram for the full story in pictures), and she verbally contemplates how the ruptures caused her to miss the 2022 Olympia, and then deliberates future competing. Such a relevant convo. Kate is charming, intelligent, and real and her character is unique. This interview was my pleasure and the perfect start to 2023. Oh and if you’re wondering what a lifetime natural athlete and Olympian looks like, open your eyes and check out Kate. Not many can say this. She’s a tremendous example of when hard work meets genetics. Hope you love this one! Happy new year! 

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, questions, comments please 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 #144 2022 Olympia recap with 4x Miss Women’s Physique Olympia IFBB Pro Juliana Malacarne and 3rd in the world in women’s physique coming right off the 2022 Olympia stage IFBB Pro Brooke Walker! 

So thankful Juliana could join us to discuss the top 5 in each women’s category! We obviously adore her and look up to her for leading the way for women’s physique! (There was much fangirling going on!) She still loves the sport and follows it closely and we will be having her back on again in 2023 for sure. 

Brooke and I finish off the last 40 minutes talking about how bodybuilding has evolved and how amazing so many competitors on the pro level are now. She also shares about her Olympia experience this year holding her third place spot for the second year in a row. Hope you enjoy this one! 

Mentions:

@julsfit10

@walkerbrooke

@mzprettymuscle

@maureenblanquisco.pro

@missytruscott

@vytamin_c

@fanciellemattos

Plus all the top 5 winners in each women’s category!

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 concerns 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 #143 and Sarah Ford Bishop joins me to cover some of our favorite 2022 Olympia women’s bodybuilding and bikini contenders! Olympia is this weekend! Follow the Olympia instagram page mentioned below to order the weekends full events via pay per view! Thank you Sarah for your insight! It’s always a pleasure talking bodybuilding with another so passionate about the sport. 

Mentions:

@sarahfordbishop 

@mrolympiallc 

@buffcake22 

@thewomensfittest 

BODYBUILDING

@mzprettymuscle 

@marvelousv 

@helletrevino 

@michaelaaycock 

@tivancik_ifbbpro 

@ashahadley 

nadia.capotostoifbbpro

@maylaash 

BIKINI

@jenniferdorie_ifbbpro 

@janetlayug 

@lauraliechap 

@ashleykfit 

@isapecini 

@ivi_escandar_ 

@indiapaulino 

@2x_ms_olympia (not shown just mentioned) 

@maureenblanquisco.pro 

justinemunro (who I couldn’t remember) 

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

Coaching/questions/comments email Debra: [email protected] 

#bodybuilding #bikini #olympia #vegas #christmas #olympia2022 #squats #fitness #diet #contestprep 

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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #142 with IFBB Pro Whitney Jones here to discuss and showcase the 2022 Olympia fitness athletes getting ready to compete this weekend! So grateful to Whitney for her time, knowledge, and expertise on the sport and about the often underrated fitness category.This was a fantastic episode and Whitney never disappoints with her excellent mix of professionalism and comedy. Thank you Whitney! Excited to have you back and you are welcome here anytime!! 

Contact her at her website: www.fitwhitjones.com 

Previous episode: https://podcasts.apple.com/us/podcast/the-womens-fittest-podcast/id1491040930?i=1000542666509

Topics covered:

1. How the biggest Olympia ever will be run and set up with the athletes over 2 days 
2. What Whitney’s role is at the O this year 
3. Why she cannot compete for her reigning title this Olympia 
4. Recapping Whitney’s journey 
5. How the fitness category is different from the other women’s categories and what it takes to be competitive 
6. The skills, performance, and stunts involved in fitness and the physique round
7. Many fitness competitors are in their late 30’s and 40’s
8. How the fitness category is judged 
9. The increase in size and conditioning in all categories and what that’s doing for competitors on the federation 
10. Variety in routines from one show to the next 
11. Qualifying on points and competing at the O 
12. Living the lifestyle not just shooting for a goal

Mentions 

@ryallwellness

@whitneyjones_ifbbpro

@oksanagrishina

@ifbbmissytruscott

@itsarielkhadr

@8xfitnessoadelagarcia

@jaclynnyc

@slkfit1020

@tamaravahn

@shellyfit_ifbbpro

@allisonkramer_ifbbpro

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

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

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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #141 and 

Marissa Andrews joins Me, Brooke, and Melissa for another episode of Chick Chat as we discuss the wellness and figure line up for Olympia 2022! 

Topics:

1. How prep is going for Brooke and Marissa 
2. Where to eat at the Olympia 
3. What if someone is spicy at the gym? 
4. How big is the Olympia this year?!
5. Who’s competing in figure
6. What’s too fluffy in your off-season?
7. Melissa is your social media hype girl
8. Cookie sponsorship and dessert charcuterie 
9. Would you go to the Olympia if you qualified off points? 
10. Thoughts on the wellness category 
11. Camaraderie in women’s bodybuilding categories  
12. Do you have a constant internal dialogue and can you picture images 

Mentions:

@vytamin_c

@nataliasolteroh

@jessica_reyes_padilla

@fit_lolamontez

@worldofzenobia

@autumnatikk

@rheagayle

@ifbb_figure_pro_dia

@samanthajerring

@wendyfortino

@marissaminibeast

@franciellemattos

@isapereiranunes

@yarisha

@drsunnyandrews

@kassgfit

@daishaljohnson

@chitarraju

@gisellemachadopro

@ryanefogal

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! 

Sign up for my newsletter: http://eepurl.com/b6uPd5

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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #140 interview with IFBB Fitness Pro Ariel Khadr!

What a privilege to have a fun insightful chat with Miss fitness international, and the youngest female competitor to ever earn her pro card IFBB Fitness pro Ariel Khadr. This convo really flowed in a very genuine way. Ariel is bubbly and sweet and positive and sees the glass half full with logic and insight into everything. Truly loved this interview so much and grateful to her for sharing time just 3 weeks out from the Olympia where she’ll be fighting for that title! Wishing her nothing but success! Please note there is a 1-2 minute silence where we watch her routine from the Arnold on her YouTube Channel. You can view that if you watch the video on YouTube (buffcake22). Ariel’s YouTube is: https://youtube.com/@ArielKhadr 

Topics Covered:

1. Her background in gymnastics and fitness America and taekwondo
2. The IFBB Fitness category is underrated due to degree of difficulty w/performance 
3. Finding her love for performing 
4. Both her parents were bodybuilders and how that shaped her norms for the female physique during the time of social norms being Victoria’s Secret models 
5. BMI index 
6. Her perspective and opinion on gymnastics for children 
7. Getting her pro card at 17 (youngest ever) and then her 6 year break before competing on the pro level 
8. The things of our childhood that make us strong and if we’d change them and what we learn from them 
9. Community showers 
10. Having a family 
11. The levels of the pro level of competing 
12. College life off of all sports 
13. Her degree in physiology sociology and job in audiology 
14. Fun questions 
15. Final thoughts 

Mentions:

@itsarielkhadr

@kate.errington

@ifbbmissytruscott

@whitneyjones_ifbbpro

@oksanagrishina

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

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 #139 with coach Sarah Ford Bishop! I thoroughly appreciate Sarah’s combined knowledge as an educated evidence-based coach, and her life experience as a bikini competitor who’s gained 30lbs through bodybuilding and ED recovery. 

This chat covers everything you need to get started on your new years health goals —right now! Optimization is an often overly-used word and in this episode Sarah and I help refine and redefine it for you, the individual. Follow along as we discuss practical solutions for managing the 5 pillars (sleep, stress, water, nutrition, and exercise) with some rabbit holes intermixed. Always a pleasure Sarah! Thank you for sharing you! 

Topics Covered:

1. Positive practical example story to kick us off
2. What is your optimal versus what is optimal 
3. Slow progress and practicing habits to continue progress 
4. Assessing your diet: Whole Foods versus processed foods  finding the balance between what’s best for you and what’s best 
5. Is an insulin spike bad and causing you to gain weight 
6. Weight bearing training as a beginner and starting small 
7. Exercise for caloric burn versus a food deficit  
8. Purpose of tracking steps 
9. The last 5-10lbs: after a heavy fat loss phase (20lbs or more) what does it take to, for example, see abs? (Is it worth it?)
10. Happiness happens in the process of success with wins of choices and adherence not always in the result or the physical goal (the dopamine hit in the process) 
11. Inventory of the 5 pillars: Sleep, Nutrition, Training, Water intake & Stress management and where you need/can make improvements 
12. Water intake 
13. Unlearning diet culture and under-eating when trying to build muscle 
14. Is recomping an option for most women?
15. Are you always super-setting? Discussion on the importance of rest periods and how long should you rest between sets for hypertrophy 
16. Assessing myths practically to self-debunk 
17. Follow Sarah and who she follows for good evidence-based teachers/coaches/info

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 or to contact me email Debra: [email protected] 

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

Support the show