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Thanks for listening to another episode of Chick Chat onThe Women’s Fittest Podcast! This is episode #109

Topics covered:

1. Discussing Arnold Sports Festival picks and sidebar talking about how there’s no women’s physique or women’s bodybuilding this year. 
2. Most worthless exercises in general or ones that you don’t connect with.
3. Importance of compound exercise 
4. Do you train abs?
5. Are barbell hip thrusts necessary?
6. Why am I not seeing results?
7. Should you train a sore muscle?
8. Worst date you’ve ever been on
9. Who are some of your favorite pro athletes now and when you first got into the sport?
10. Why we love bodybuilding.

Mentions:

@ifbbprokiraneuman

@walkerbrooke

@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! 

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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #108

This interview with IFBB pro Lyssa Rey was such a treat because she is so full of joy. In this convo we delve pretty deep into what it is to be human and the struggles so many of us have but so often don’t share out loud. Do you learn differently than most people? Do you have ADHD? Do you have to limit your social media time? Do you like learning about yourself to correct habits and try to be better? Well if you share any of these things in common with Lyssa, maybe you’ll see we all aren’t so different after all. And yes she’s also an IFBB pro and we talk about that too. Enjoy this interview (recorded way back in November but I put off editing until the time was right) that was truly my pleasure to be a part of and to now finally share with y’all! Thank you Lyssa. You are sweet and real.  

Mentions:

@thereal_lyssarey

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! 

Join The Women’s Fittest private Facebook group for my female one on one clients or for those who’ve purchased training/nutrition programs: https://www.facebook.com/groups/3157219821269373/

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Thanks for listening to another episode of Chick Chat onThe Women’s Fittest Podcast! This is episode #107

Topics covered:

1. Should coaches and trainers look healthy?
2. What’s your favorite holiday? When are our birthdays?
3. Backhanded compliments 
4. When did you decide to hire a coach for prep or off-season? Picking one according to your level of athleticism. 
5. Pros and cons to online coaching versus in person training. 
6. The problem with 6 week program
7. Lifting in the morning can depend more on meals and hydration rather than time of day. 
8. Should you do a big bulk to build muscle?
9. Relationship deal breakers with men or friends.
10. What struggles have you handled well this week?
11. Perspective but acknowledging and owning our struggles as valid without comparison.
12. Favorite exercise per muscle group
13. How to hit daily protein allotment 
14. The Bangles sang Eternal Flame 

Mentions:

@ifbbprokiraneuman

@melissabrodsky

@walkerbrooke

@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! 

Join The Women’s Fittest private Facebook group: https://www.facebook.com/groups/3157219821269373/

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

Check out my Amazon link to shop what I shop! This is a paid link and I thank you if you chose to purchase through it. I can earn money for qualifying purchases! https://www.amazon.com/shop/buffcake22

Email Debra: [email protected] 

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

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We are back talking all things from fitness to kids to cookie dough with another episode of The Women’s Fittest Podcast Mom Squad. 

In this episode #106 “Realizing there’s more to life than fitness. “ We talk about the struggle of former fitness focused women suddenly finding themselves in a mombod doing the mom life

This happens to most of us when we become moms and that can be a tough.. It's really tough to focus on fitness when being a mom takes up every minute of your life, and even more so when previously fitness took up all those minutes. Its’s even harder when you're faced with fit perfect bodies and hi-light reels every day on social media. So what's the solution?  Abbie, Katie, and i talk about this and so much more including:

1. Texas snow storms
2. How the older boys connect with Katie’s baby 
3. How we became more baby obsessed after having babies 
4. How do you create children you like being around or “good kids” 
5. The importance of play with out electronics. Letting children play with whatever without judgement. (Boy toys/girl toys etc) 
6. How do you balance being a friend with your kid and bring their parent as they get older or does this even happen 
7. What is the value of social media? 
8. The comparison game on social media and why Katie deactivated her Ig account. 
9. Comparison and competition pertaining to new moms
10. No regrets with investing your time into easing your children and being there for them.
11. Following people on social media for reasons other than their physique 
12. How we talk to ourselves in front of our children. And using the scale in front of our children. 
13. Pressure from influencers to go to the gym or bounce back right after giving birth and the “out mom you” competition 
14. Keeping teens off social media too much. Time limits and leading by example. 
15. The economy 
16. The baby channel 
17. Finding time to exercise with a baby 
18. Social media irks: copying original thoughts and pretending they’re yours, preaching self love, “giving yourself grace”, actually being real, my fitness account is more than fitness 
19. The last breastfeeding 
20. Family skiing/snowboarding 
21. Tying up little girls long hair 
22. Positives of social media 
23. Struggled with boundaries for kids who have social media 
24. Abbie starting an “Only feet” fan page 
25. When injuries need surgery 

Mentions:

@shortfitneverquit

@katiebeck_ifbbpro (deactivated)

@buffcake22

@thewomensfittest 

@danalinnbailey

@alliebstuckey

Abbie coaches and trains moms through pre and/or postpartum both in person and on line and you can contact her via Instagram @shortfitneverquit or https://linktr.ee/amoverbeek 

Debra sells training programs and has a private Facebook group for purchasers! Email [email protected] for more info and check out this link for the podcast directories, newsletter, and Amazon shop https://linktr.ee/Buffcake22

Subscribe to The Women’s Fittest podcast wherever you find podcasts for Athlete Interviews, The Mom Squad, and Chick Chat editions 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 clips these episodes in video form on YouTube: Buffcake22

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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #105

This solo episode was originally intended for the newbie and explaining the 5 basic pillars of fitness. (Nutrition, exercise, sleep, water, and stress) But, it turned into something I even found myself benefiting from. We can really get caught up in our excuses and the stories we tell ourselves. That we’re really working hard all the time and just don’t know which direction to go or we tried everything and nothing works in regards to our fitness goals when we’re stuck. So many people can’t seem to get to where they want to be Fitness-wise, and it really can have a lot to do with one not being honest. 

What are you currently doing? What’s not working for you? It’s not that you don’t know which direction to go, but most people don’t know how they got to where they are. And change seems huge and daunting. In this episode I do give direction through the 5 basic pillars of fitness but also encourage the fitness/health newbie (or person currently stuck) to honestly measure their current contribution in each of these basic pillars of fitness. I break It down into 5 variables you can honestly track, measure, and evaluate for consistency, adherence, sustainability, and effort, allowing you to focus on what needs change and then how to go about that.

Measure, track, be honest, evaluate. A successful plan often comes from a revision of what’s not working. Adjustments and change can only occur from fixing what’s broken and likely also being tired of a broken plan. Finding what’s not working comes from honest evaluation . I talk about measuring, tracking, and honestly evaluating your participation in how you got HERE, so you can put together a plan that works for you to get you where you want to be. 

By-passing all the “best diets”, fads, and crap you find online and from influencers on social media, this episode will provide realistic guidance and direction if you’re willing to dig into the details of your own behavior.  Admit  YOU ARE HERE and you got yourself here with your own  behavior. Like anything worthwhile it will take steps, stages, and effort. But the time will pass anyway. You’re in the hot seat how bad do you want success? 

This is your opportunity to put excuses aside and take control of your health. Not for the quick fix, but for the long term. No judgement though, healthy looks different on every body! 

Mentions: 
@joerogan
Matthew Walker: Why We Sleep 

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! 

Join The Women’s Fittest private Facebook group for my female one on one clients or for those who’ve purchased training/nutrition programs: https://www.facebook.com/groups/3157219821269373/

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

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 #104

Stephanie Hammermeister is a figure pro now therapist and pregnant mother to be. In this episode she talks very introspectively about what bodybuilding taught her and what she took from that for her current life. 

This episode is very thought provoking and helpful to anyone trying to understand oneself, what drives passions, what creates perspective, and what ones mind is capable of. I hope you enjoy this episode of self-reflection and education in a therapeutic self-healing view from only someone as observational as Stephanie . 

We do briefly talk about her rise to the top to the Olympia stage, which happened within about a years time from first show to the O. Within a few years on the pro level Stephanie hung it up that quickly having many sponsorships and thriving  because of the uncomfortable push to use performance enhancing drugs to further her physique. The details of this were edited out per her request and I respected that petition for her. But the message is still clear. 

The main takeaway of this conversation is really about the internal dialogue and voices within us all, helping us, and guiding us. It’s about “if we choose to” listen to each to make choices with action for the direction of our life we will go where we want to be. 

I’ve admired Stephanie for many years and this interview was near and dear to me as my mom is a behavior therapist, and I enjoy and pride myself on educating myself about human behavior. I love discussing the why of who we each are who we are. One reason of many, why I do the podcast. And we can all revel in the human experience because we share similar plights. 

Thank you Stephanie for your time. (This episode was recorded way back in early December as I had put off editing it. But listening to the convo again I realized it was perfect timing to publish it now.) I hope y’all enjoy! 

Topics Covered: 

1. Deep dive into the psychology of why you chose to compete or get into bodybuilding 
2. How words matter and our minds hear our thoughts and speech 
3. The purpose of therapy and benefits: for example “I ‘m sorry” and what it means and how to use it 
4. Social media 
5. Hypnosis 
6. Her bodybuilding and competing background 
7. Using the helpful phrase “I also know” 
8. Finding the root cause of coping behavior 
9. How to get the best connection out of technology and in person relationships and what that means
10. What spurs happiness or sadness 
11. Dealing with negative comments or people on social media 
12. Reactive responses and reactive comments and how to challenge and change that if it’s how you tend to respond 
13. Placebo effect 
14. Hypnotherapy 
15. Her struggle with getting pregnant 
16. How pregnancy has been healing for her and what it’s been like so far
17. “If we choose to” 
18. Should women over 40 do a bucket-list bodybuilding competition 
19. The negative message of “me versus me”
20. Finding intention with what you’re doing (that’s your motivation)
21. Her book: Challenge Your Circumstance URL link for purchase: https://www.thesayge.com/store

Mentions: 

@lady__hammer

@__sayge___

Stephanie’s website: http://www.thesayge.com/

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

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Thanks for listening to another episode of Chick Chat onThe Women’s Fittest Podcast! This is episode #103

Topics covered:

1. Where’s Brooke?
2. What’s Melissa been up to as she was gone last week
3. New NPC rule that teens have to be 18 now to compete instead of 15
4. What do we think about athletes doing only fans and other things men will pay women in the industry for 
5. Instagram  engagement and reach being crap
6. Weirdos on social media and blocking them
7. Doing CrossFit for cardio 
8. Difference between a sponsorship and a ambassadorship 
9. Do you believe in fasted cardio?  (this was a guys question to clarify not a girls question—my bad!) 
10. Doing vacuums for core 
11. What’s your struggle this week?
12. Embracing challenges rather than playing victim 
13. The annoyingness of fake real on social media 
14. Overrated underrated 
15. Favorite food after drinking alcohol
16. Debating if the world shut down in 2019 or 2020 LOL
17. Suggested Supplements when getting serious about lifting? Forgot protein powder—find one you like! 
18. How differently people communicate and how frustrating it can be. 
19. We’re making a Spotify gym playlist we’ll share it next week
20. That was my nickname in college game l. 
21. Debra and Kira are doing a fat loss competition  

Mentions:

@melissabrodsky

@walkerbrooke

@ifbbprokiraneuman

@buffcake22

@thewomensfittest 

Join The Women’s Fittest private Facebook group: https://www.facebook.com/groups/3157219821269373/

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Check out my Amazon link to shop what I shop! This is a paid link and I thank you if you chose to purchase through it. I can earn money for qualifying purchases! https://www.amazon.com/shop/buffcake22

Email Debra: [email protected] 

Find all these links and more at Debra’s linktree: https://linktr.ee/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 Instagrams @buffcake22 @thewomensfittest

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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #102 and my guest today is IFBB pro Tia Douglass! 

There’s so much I need to say about Tia. First of all her tenacity for this sport over the last 10 years is absolutely incredible. Earning her pro card in 2019 and making history winning 4 first places two years in a row at the Baltimore classic in 2020 and 2021 in bodybuilding and women’s physique!! Who does that?! Secondly, but actually first, is that she’s just a beautiful person. 

These interviews are not just about celebrating the accomplishment of the athlete but the story overcoming adversities to get there. Tia’s story is unique but no different. Not everyone connects to this particular struggle with emotional or binge eating but every woman at some point has realized she could be great and somehow allowed fear to get in the way, manifesting in a struggle of some kind. We have all self sabotaged to some degree.This is relatable. To know you have a gift but to be scared to fulfill it could be any woman’s journey. 

Maybe this is why I love hosting this podcast so much. I love to get to to the heart of the athlete. And for the women who choose to bear it all, not just in 4 triangles to a panel of judges, but their heart & soul to a world, I’m honored and give you my stage, my platform, and all my respect. Because there’s no guaranteed prize for either one. You’re just doing what you feel lead to do: Show who you are.

This interview ended with Tia breaking into song blessing all of us with the truest message “Jesus loves me”. You know ones heart is gold if someone asks you to sing and that’s the first song that comes to mind. 

I hope this connection translates to the crowd of listeners, because it definitely resonated with me. And each story only needs to affect one person to make a difference. Then that person affects another and that’s how the strength grows. Women supporting women, empowering women, encouraging women.

Wishing continued healing and growth to you Tia Douglass. We are all cheering for your victory, and on going recovery. Yes, Jesus loves you. And so so we. Cheers to being fearless in the confidence of knowing and discovering who you are and who you’re meant to be, and being brave enough to share it.

If you’re struggling with binge eating disorder or any type of emotional disorder there’s help available. It does get better and easier. I encourage you to seek professional counseling. There’s hope for recovery if you chose it. 

Mentions:

@ifbb_pro_musclebarbie

@marvelousv

@mzprettymuscle

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! 

Join The Women’s Fittest private Facebook group for my female one on one online clients or for those who’ve purchased training/nutrition programs: https://www.facebook.com/groups/3157219821269373/

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

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 Chick Chat onThe Women’s Fittest Podcast! This is episode #101

Topics covered and your questions answered:

1. Thank you for the amazing reviews on Apple/iTunes!! 
2. Melissa is in Dallas and we missed her but she’s working hard furthering her career. 
3. Kira has a new Instagram! It’s @ifbbprokiraneuman
4. Is 36 years old too old to begin training?
5. How do we differ in terms of training styles?
6. How do we deal with social media? (Managing negative/inappropriate comments)
7. Who drinks alcohol?
8. Do you need breast implants to compete?
9. What are some things people don’t know about you?
10. Has Kira ever gotten into a fight?
11. Renee Jewett’s new bob haircut 
12. Good protein choices for vegans.
13. How does your training effect you keeping a stable relationship? (Aka: are you single Brooke?) 
14. Training to get boulder shoulders 
15. How to be comfortable with off season shape and managing it
16. Should one go off birth control for contest prep 
17. Plus Brooke talks about her road rage and using her air fryer (not at the same time), Kira doesn’t mind nasal swab tests, and we share several other hilarious stories! We had fun with this one! Hope you do too! 

Mentions:

@melissabrodsky

@walkerbrooke

@ifbbprokiraneuman

@roxyqueflexx (Renee Jewett)

@buffcake22

@thewomensfittest

Join The Women’s Fittest private Facebook group: https://www.facebook.com/groups/3157219821269373/

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Check out my Amazon link to shop what I shop! This is a paid link and I thank you if you chose to purchase through it. I can earn money for qualifying purchases! https://www.amazon.com/shop/buffcake22

Email Debra: [email protected] 

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

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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #100 and I have an amazing guest to celebrate! Today IFBB pro Autumn Cleveland and I have an incredible chat and I’m so excited to share this side of her with y’all! 

Autumn has a very charming humility about her which makes her that much more fun to support. Her journey begins as an awkward teen being bullied for her twiggy size… spoiler alert: She won. 

I hope you enjoy this conversation as much as I did. Thank you for your time Autumn! Wishing you continued evolution through all your endeavors and experiences! Cheers to this platform and the growth that makes us be. 

Topics she covered:

1. Bullied as a kid
2. Figuring out she wasn’t a team player 
3. Competing for 19 years from 15-34 years old and how the bodybuilding community has grown into a team through social media
4. The support of women in the sport 
5. Struggles with self confidence and growing through that 
6. Social media and trolls and support 
7. Her competition history, finally getting her pro card and what it took to achieve that. 
8. How difficult it is to feel like she made it standing next to the women she’d looked up to. 
9. Getting better for stage 
10. Using the judges for feedback 
11. The importance of posing and who she uses to help her 
12. Working through scoliosis 
13. What it takes to be coachable when you’re a bit of a control freak 
14. Coaching differences between amateur and pro level 
15. Full circle moment of competing on the same stage of her first show as a pro 
16. This past year competing a lot and why she did each show
17. What’s to come during improvement season 
18. Being on Accutane for cystic acne and the struggle with skin issues 
19. Final message to women: Take action in creating your life and you’ll learn just how powerful you can be. 

Autumn’s YouTube Documentary: Bodybuilding Motivation Documentary: IFBB Pro Autumn Cleveland

Mentions:

@autumnatikk

@kennywallach

@npcwomensworkshop

@vytamin_c

@icandyfitbeauty

@therealfitnessbeauty

@shaneheugly

Join The Women’s Fittest private Facebook group: https://www.facebook.com/groups/3157219821269373/

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

Check out my Amazon link to shop what I shop! This is a paid link and I thank you if you chose to purchase through it. I can earn money for qualifying purchases! https://www.amazon.com/shop/buffcake22

Email Debra: [email protected] 

Find all these links and more at Debra’s linktree: https://linktr.ee/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 Instagrams @buffcake22 @thewomensfittest

Support the show