Prep Life of bikini competitors and online coaches Amy Ehinger Founder and CEO of Glam Girl Bikini and IFBB Professional Coach and bikini athlete Chris Nicole. Topics include the trials and tribulations of bikini competitors living the "Prep life".
Glam Girl Bikini Presents: Vegan Bodybuilding with Corinne Galland
Have you ever wondered if it's possible to be a bodybuilder and a vegan? Have you considered switching over to veganism to impact the environment in a positive way or to live a lifestyle that supports compassion for animals? If so, be sure to listen in as @glamgirlbikini coach @amyehinger interviews @run_cg Corinne Galland. She is a two time Nationally Qualified NPC Bikini Competitor that shares her journey to the stage doing it 100% vegan. You will learn great ideas for plant based proteins and carbs; as well as the importance of proper supplementation and how to make the lifestyle work in order to grow muscle and stay healthy in the sport. You can order the vegan protein powder she mentioned at: https://1stphorm.com/?a_aid=glamgirlbikini You can find us on Instagram @preplifepodcast and you can apply for the team by clicking this link: https://www.glamgirlbikini.com/get-started/
Glam Girl Bikini Presents: Quality Sleep
Insufficient sleep can result in elevated cholesterol, insulin resistance, weight gain, reduced immune function, disrupted gut bacteria, and muscle loss, to name a few effects. If you’re having trouble with sleep, consider these suggestions, which we’ve divided into a few key categories, depending on a few common areas of struggle.
Optimize your sleep environment
Turn down the lights. Light can disrupt your circadian rhythm, particularly the blue light emitted by electronics. Prior to bedtime, dim the lights and avoid electronics.
Lower the temperature. Many experts recommend setting your thermostat between 60 to 67 degrees F overnight to best support rest.
Experiment with sound. Do you sleep better in silence? Consider ear plugs if there’s outside noise. Do you prefer some background noise? Look into trying a white or pink noise machine or app.
Try calming scents. Lavender, for instance, can help promote calm. Try using it in an essential oil diffuser or in a spray that you can spritz on your sheets.
Find the Right Mattress
Help Yourself Fall Asleep
If you find you’re often stressed or it’s a challenge to calm your racing mind once the lights are out, try some of these recommendations.
Engage in stress-relief techniques. What works best depends on the individual, but deep breathing, meditation, journaling, and yoga can all be helpful options.
“End” the day. You could also use this time to do some prep for the morning, such as setting out your workout clothes, to help minimize any friction once the alarm goes off.
Stick to a schedule. Support your circadian rhythm by aiming to go to bed and wake up at the same time every single day.
Move during the day. Consistent exercise can help regulate your circadian rhythm, as well as support evening melatonin levels and reduce cortisol.
Develop an evening sleep ritual. Dim the lights, lower the temperature, and put away electronics an hour or so prior to bedtime. Use this time to do something relaxing, such as taking a hot bath, drinking a cup of herbal tea, or reading.
Have trouble staying asleep?
Watch your caffeine intake. As a general rule, refrain from drinking caffeine at least six hours prior to bedtime.
Refrain from using alcohol to fall asleep.
Keep your blood sugar balanced. A single night of shortened sleep decreases one’s ability to manage blood-sugar levels and increases carbohydrate cravings.
Work out earlier in the day. Exercise can spike your core body temperature, which is counterproductive to our sleep efforts.
Don’t delay dinnertime. It can take your body anywhere from two to five hours to empty your stomach after a meal
You can find us on Instagram @amyehinger @chrisnicole_ifbbpro @glamgirlbikini @preplifepodcast You can apply for the team here: https://www.glamgirlbikini.com/get-started/
Glam Girl Bikini Presents: Pro Tan Tips with Elysa Weissbaum
Elysa Weissbaum is the Brand Coordinator of the worlds first competition tanning product and company, Pro Tan(r). For over 34 years, Pro Tan(r) has provided competitive athletes the absolute best competition products to look their best. Pro Tan(r) is the Official Competition Tanning Provider for over 50 contests domestically (200+ internationally) including the Mr. Olympia for the past 16 years. Elysa is responsible for the companies training & education, event coordination & logistics, affiliate spray team management, athlete & customer relations and more. She is passionate about teaching independent spray tanners how to elevate their business but also encouraging athletes around the world to take control of their tanning experience by utilizing Pro Tan(r)'s DIY Kits and systems. Elysa loves discussing and educating the bodybuilding community regarding misconceptions about the competition tanning process and enjoys guiding athletes of all divisions in their DIY tanning endeavors. She believes that the tanning room is a sacred place and is committed to making all athletes tanning experience the highlight of their competition weekend. Listen in as @glamgirlbikini coach @amyehinger interviews her to learn all the tips and tricks you need to know for skin prep, competition base coat, and show day. You can email her at email@example.com You can find us on Instagram @preplifepodcast and her @protan_official or @elysaweissbaum Use the code: GLAMGIRL for 20 % off your products. To end the drawing for the free products follow @protan_official @glamgirlbikini and @preplifepodcast Take a screenshot of this episode and tag us in your story to win. To apply for the team fill out the application link: https://www.glamgirlbikini.com/get-started/
Glam Girl Bikini Presents: Weight Gain and Hormones
Hormones. It's easy to blame them for everything, from mood swings to food cravings to those extra pounds that don't quite make sense. While weight fluctuation can be totally normal and healthy, truly unexplained weight gain can point to a hormone imbalance and might be your body's way of asking for extra help.
If weight loss is a goal, it's essential to understanding your hormones, not blame them!
Progesterone and Estrogen are two of the major menstrual cycle sex hormones that play interesting roles in regulating body weight. Supporting our body's progesterone production and understanding how it changes throughout life can help us maintain a healthy weight. Listen in as @glamgirlbikini coaches @amyehinger and @chrisnicole_ifbbpro deep dive into this topic. You can find us on Instagram @preplifepodcast You can apply for the team here: https://www.glamgirlbikini.com/get-started/
Glam Girl Bikini Presents: Coach Elizabeth Hart
In this episode @glamgirlbikini coach @amyehinger interviews @elizabeth_hart_kc She is Glam Girl's newest coach and gives insights on her "why" for competing and coaching. Along with this are talks about macros, weight training styles, posing practice and her struggles with hormones and hair loss. Be ready to be inspired by this amazing mom, wife, coach, athlete and nurse! You can find us on Instagram @preplifepodcast and you can apply for her coaching at: https://www.glamgirlbikini.com/get-started/
Glam Girl Bikini Presents; Progressive Overload
In this episode @glamgirlbikini coaches @chrisnicole_ifbbpro and @amyehinger talk about the Progressive Overload. The Progressive Overload is a gradual increase in stress on your body over time.
Here are the various methods used to overload:
Method 1: Add Weight
Method 2: Increase Repetitions/Sets (Volume)
Method 3: Frequency (How many days a week/How many times you hit a body part)
Method 4: Exercise Selection (hitting different angles)
Method 5: Amount of rest between sets
Method 6: Tempo/Time Under Tension (TUT)-counts, adding pulses, 1/4 reps eccentric reps
Method 7: Intensity-RPE (Rate of Perceived Exertion)
Method 8: Increased Range of Motion (Recovery work)
Method 9: Mind Muscle Connection
Method 10: Improving your form (Hire a trainer to watch your technique)
You can find us on Instagram @preplifepodcast You can apply for the team at: https://www.glamgirlbikini.com/get-started/
Utterly inspiring, educational and incredibly generous with their time
So I want to be a unicorn 💕 these ladies are so incredibly kind and generous by sharing their experience, knowledge and expertise so that people, like me, can share the passion for the sport. My first show will be in October 2020 and the preplife podcast is a fundamental part of my preplife. I got through the first 34 episodes in just under 3 weeks because they’re so interesting and now I’m an avid listener and re-listener. These incredible ladies eat sleep and breathe their sport and share it in such an easy to understand way that makes even the most complicated science accessible. Thank you Amy and Chris for paying it forward. I tell everybody about your podcast 🦄 👙 💪🏼 🖤 You have helped my prep so much from over the Atlantic xx
This podcast is a real go to, a fantastic resource for bikini girls and fitness lovers alike. Thank you ladies for your service ❤️Appreciated.