Built, Not Finished.

Britttney

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Health & Fitness

The Intermediate-ish Athlete. Relatable masters athlete sharing real-life growth, mindset, faith, ADHD hacks, and the courage to just say “f* it” and take the first step. Empowering women to embrace challenges, push limits, and build confidence inside and outside the gym.

Sep 28

The Competitor's Debrief Episode 4. Show Day Data

Send us Fan Mail EPISODE 4: DID YOUR PEAK DAY ACTUALLY WORK? Meals. Pump. Timing. Energy. And All the Stuff We Second-Guess After a Show. The show is over You've eaten something that didn't come out of a meal-prep container. You've slept. Maybe. And now your competitor brain has had just enough time to start doing what competitor brains do best: Second-guessing absolutely everything. Did I eat enough? too much? Was my last meal too early? Did I drink too much water? Not enough? Did I pump up too soon? Should I have used heavier bands? Did my shoulders look flat? Did my glutes look flat? Was I tired because I was nervous, because it was a long day, because I didn't sleep, because I needed food... Because there's a difference between: "I feel like something was off..." and "Here's what actually happened." Let's figure out whether your peak day actually worked. We're looking at the whole experience. What worked. What didn't. What surprised us. What we learned. And what we want to remember the next time we do this crazy thing. Today we are looking at Your show-day plan. I'm not going to tell you how much food or water you should have had, what you should have eaten, or exactly how you should have pumped up. Your plan is specific to you, your body, your coach, and your circumstances. What I am going to help you do is look backward and ask: What actually happened? Because that information can be incredibly useful. WHAT DID YOU ACTUALLY EAT?Not what was SUPPOSED to happen. What actually happened? What foods did you have? Did you get all of your meals in? Did you have enough food packed? Was there anything you had trouble eating? Was there something that sat really well? Did something make you feel bloated or uncomfortable? And what about timing? Maybe you thought you'd be on stage at noon and didn't go until two. Maybe classes moved faster than expected or they moved slower. That's why I don't just want to remember what I ate. I want to remember when I ate it and how I felt afterward. And if something worked beautifully? I want that information too. But your debrief should also capture: That worked. Keep it. HYDRATIONWere you thirsty? Did you feel good? Did you feel like you had enough? Did your mouth feel dry? Write it down. When you and your coach look back at the show, you want real information instead of: "Ummm... I think I drank about this much?" SHOW-DAY TIMING IS CHAOSYou wait. And wait. And then suddenly: EVERYTHING IS HAPPENING RIGHT NOW. Bathroom. Glaze. Bands. They're calling your class. And this is where your show-day timeline from Episode 2 becomes really useful. Those details can help you figure out whether your plan worked in the environment you were actually in. LET'S TALK ABOUT THE PUMPThere are bands everywhere. Dumbbells. People doing shoulders. People doing push-ups. Somebody's doing something that looks like a full workout. And when you're nervous, it's really easy to start thinking: "Should I be doing more?" Just because the person beside you is pumping doesn't mean you need to be doing what they're doing. What was YOUR plan? Did they feel good? Were you able to feel the muscles you were trying to pump? Did you have the equipment you needed? Was the weight appropriate? When did you start? Did you feel ready when your class was called? Did you feel rushed? Did you feel like you started way too early and then had to keep trying to maintain it? We're not judging it. We're documenting it. MORE ISN'T AUTOMATICALLY BETTERYou see everyone doing something. So you feel like you should be doing something. But the goal isn't to win the backstage workout. The goal is to step onstage presenting the physique you and your coach planned to present. So after the show, look back. What did your pump plan look like? What weights or bands? And if your coach was there or saw photos... what did they think? That's the piece I don't want us to leave out. ENERGY TELLS A STORYHow did you feel? And don't automatically answer: "Tired." Go deeper. How did you feel at different parts of the day? Were you mentally sharp? Did you have a point in the day where your energy completely crashed? And if your energy changed dramatically, what else was happening around that time? We're looking for patterns, not forcing conclusions. WHAT DID YOUR COACH SEE?Here's where I want you to resist becoming your own judge, nutrition coach, prep coach, and internet detective overnight. Because post-show brain is a dangerous little thing. You get pictures back...suddenly you're comparing lighting, food, water, posing, glutes, shoulders and anything else you can pick apart. Stop. Talk to your coach. How did I look compared with what we expected? How did my body respond? What worked? What would you repeat? change? Anything unexpected? This is a partnership. SEPARATE THE RESULT FROM THE PROCESSYou can execute your plan really well and still stand next to competitors who beat you that day. You can also place well and still have things you and your coach want to improve. So try not to work backward from: "I placed fifth, therefore something went wrong." That's not enough information. Instead ask: Did I bring the look we intended to bring? Did my body respond the way we expected? Did I execute the plan? Where did real life interfere with the plan? And what did we learn? That's a much more useful debrief. ONE THING I DIDN'T EXPECTTime for One Thing I Didn't Expect. And for this episode, mine is: How much show day requires you to be flexible while still following a plan. Prep is so structured. Meal times. Training. Cardio. Posing. Steps. Sleep. Check-ins. And then show day arrives and you're trying to follow this very specific plan inside an environment you don't completely control. You don't know exactly when your class will go. Something takes longer than expected. Something happens faster than expected. And somehow... you have to stay calm enough to adjust without panicking. I think that's part of becoming a better competitor too. Not controlling every variable. Learning how to respond when you can't. JOURNAL TIME: YOUR PEAK-DAY DEBRIEFIf you're using the Post-Show Debrief & Reflection Journal, this is where I want you to get into your Backstage Notes. Don't answer these like a test. Tell the story. Start with your meals. What did you eat? What worked? What didn't? How was your timing? Then your pump. What exercises did you do? What equipment or weights did you use? When did you start? Did you feel ready when it was time to walk onstage? Then add a few things of your own: How was your hydration? How was your energy? What changed from the original plan? What did your coach notice? And finally: What would I want to remember next time? That's the important one. Because Future You isn't going to remember all of this. Give her some notes. THIS WEEK'S CHALLENGEFor this week's challenge, I want you to make three columns. KEEP What worked so well that you want to remember it? DISCUSS What do you want to ask your coach about? REMEMBER What wasn't necessarily good or bad—but Future You needs to know? Maybe: "The venue was freezing backstage." "I needed an extra band." "My class went earlier than expected." "This food was easy for me to eat when I was nervous." "I felt great at this point in the day." Those little notes might become incredibly valuable at your next show. CLOSINGYour post-show debrief isn't about finding everything you did wrong. It's about becoming a student of your own experience. What worked? Keep it. What didn't? Talk about it. What are you unsure about? Ask. What surprised you? Remember it. You don't have to solve everything today. And you definitely don't have to rewrite your entire peak week because of one picture. Record the evidence. Then take that information to the people you trust and use it to become a smarter, more prepared athlete. Because every show gives us data. Every show gives us experience. And every show gives us something we can carry into the next one. Thanks for hanging out with me for another episode of The Competitor's Debrief. Keep reflecting. Keep asking questions. Keep learning. And I'll see you in the next one.
Sep 8

The Competitor's Debrief Episode 2 What Really Happens on Show Day

Send us Fan Mail The Day You Don't See What Really Happens on Show Day This episode follows the timeline from your journal and helps competitors realize that show day isn't just stepping on stage—it's an entire experience worth learning from. The journal prompts cover the day's schedule, from hair and makeup through prejudging and finals, making this a natural next step. "When people ask how your competition went... What's the first thing they ask? 'What place did you get?' And usually... that's exactly how we answer. But here's the thing. Your placing is about thirty seconds of your entire day. The rest of the day... that's where the stories are. That's where the lessons are. That's where confidence gets built. Today, I want to walk back through the entire day—from the moment your alarm clock goes off until you're finally driving home. The Morning Before anyone ever sees you. Waking up.The nerves.Double-checking your bagsThe excitement mixed with "Is this really happening?" Hair, Makeup & Tan One thing I love is helping competitors realize this isn't just preparation—it's part of the experience. meeting new peoplesitting in the makeup chairwatching everyone transformexcitement growingThe tan changes everything. You suddenly stop looking like yourself... and start looking like a competitor. Waiting... This is probably the most overlooked part of the day. Your journal asks competitors to record things like the athlete meeting, backstage time, and overall timeline. athlete meetingchecking inwaitingEveryone expects constant excitement... Instead...There are long periods where nothing happens. That's where friendships begin. Backstage Pump up areaWatching everyone support each otherPeople helping zip suitsSharing resistance bandsThe backstage energyOne of my favorite things about bodybuilding is that backstage, the competitors standing next to you are also cheering for you. Walking On Stage Lights. Music. Hearing your number. Looking toward the judges. Then... It's over before you realize it. Finals Less nerves. More fun. You've already survived. Now... Enjoy it. The Ride Home Every competitor has a ride home. You're celebrating. Sometimes disappointed. You're exhausted. Maybe you're already planning your next show. What did you think about? What did your husband ask? What did coach text? What was your very first meal? Journal One Thing You Didn't Expect Weekly ReflectionComplete the timeline pages in the journal if you have one. What time did your day start?When did you step on stage?How long was the day?What surprised you about the schedule?These details matter because they help you prepare for future competitions with fewer surprises. Closing"When we look back at competition day... it's easy to remember where we placed. But I hope today's episode reminds you that the journey through the day—the people you met, the nerves you overcame, the moments you almost forgot—is what truly shapes you as a competitor. Don't just remember the result. Remember the experience." If you do not have a copy of Post-Show Debrief & Reflection Notes: Journal for Bodybuilding Competitors get yours at https://a.co/d/0hIH5E5u
Sep 3

The Competitor’s Debrief. Episode 3: Backstage Is Where Champions Are Made

Send us Fan Mail Here's something I didn't expect when I started competing: Some of the most important moments of a bodybuilding show don't happen on stage. They happen backstage. Sitting on the floor waiting for your class. Someone helping you with your suit. Borrowing a band. Sharing a snack. Getting a compliment from the competitor you're secretly intimidated by. Having a five-minute conversation with someone who has been doing this way longer than you—and walking away thinking, Okay... I needed to hear that. We spend months preparing for the few minutes we're going to be standing in front of the judges. But some of the people you meet behind that curtain can influence your journey for years. That's what we're talking about today. Backstage is where champions are made—not because of posing, but because of people. INTRO Welcome back to The Competitor's Debrief. I'm Brittney, and this is the place where we talk about everything we can learn from competition—the things that went right, the things that went sideways, the things nobody warned us about, and all those little moments we don't want to forget once the tan fades. If you've been following along with the Post-Show Debrief & Reflection Journal, today we're getting into the Backstage Notes section. And there's one question I really want you thinking about throughout this episode: What conversation changed your weekend? Not necessarily some huge, life-changing conversation. It might have been one sentence. One compliment. One piece of advice. One person who made you feel like you belonged there. PART ONE: THE PEOPLE YOU THOUGHT WERE YOUR COMPETITIONOne of the weirdest things about bodybuilding is that we call each other competitors. We're literally standing next to each other being compared. And before a show, especially when you're newer, it's really easy to build people up in your head. And suddenly this person you've been comparing yourself to becomes a human being. Maybe even a friend. That's one of the things I love about this sport. Yes, we compete against one another. But we can also root for one another. Someone else's success does not have to take anything away from yours. And the more shows you do, the more familiar faces you start seeing. And suddenly you're not just showing up at a bodybuilding competition. You're showing up somewhere you know people. That's community. PART TWO: YOUR BACKSTAGE PEOPLENow, not every backstage interaction is going to turn into a lifelong friendship. And it doesn't need to. Sometimes somebody is just your person for that day. Maybe someone explains what's happening because it's your first show and you're completely lost. Maybe you realize another competitor is alone and you become that person for her. That's important too. We talk so much about what we can get from community that sometimes we forget to ask: What am I bringing to it? Can I encourage someone? Can I answer a question? Can I make somebody laugh? Can I introduce myself instead of sitting quietly in the corner? And yes, fellow introverts, I know. Sometimes sitting quietly in the corner sounds fantastic. But I've learned that some of my favorite experiences have happened because somebody was willing to say hello. Sometimes that somebody has to be me. PART THREE: ASK THE QUESTIONThis might be one of the biggest lessons I've learned through bodybuilding: Ask questions. Especially when you're new. You do not get bonus points for pretending you know what you're doing. Look around that backstage area. There are competitors who have done ten shows. Twenty shows. National shows. There are coaches. Posing coaches. Expediters. Promoters. People who understand the sport from completely different perspectives. Obviously, read the room. Someone who's thirty seconds away from stepping on stage probably doesn't want to explain peak week to you. But when the opportunity is there? Ask. "What do you wish you knew before your first show?" "How do you stay calm backstage?" "What did you change between your last season and this one?" "Do you have any advice for someone who's still pretty new at this?" People who love this sport usually love talking about it. And one good question can save you months—or even years—of figuring something out the hard way. PART FOUR: FIND MENTORS, NOT JUST PEOPLE YOU ADMIREThere's also a difference between admiring somebody and learning from somebody. Social media gives us access to incredible athletes. And inspiration is great. But mentorship is different. A mentor doesn't necessarily need to be your coach. They might be another athlete who's a few seasons ahead of you. Someone who has figured out how to balance competing with family and work. Someone who handles winning well. Someone who handles other placings well. Pay attention to that one. Watch how people behave when things don't go their way. Watch how they talk about judges. Watch how they talk about other competitors. Watch how they treat backstage staff. Watch how they treat beginners. Physiques can inspire you. Character can teach you. Those are the people I want around me. PART FIVE: THE FIVE-MINUTE CONVERSATIONSWhat conversation changed your weekend? When you hear "meaningful conversation," you might immediately think it needs to be something deep. It doesn't. Maybe another athlete said: "Your posing looks so much better." And you've spent months questioning whether you were improving. Maybe someone told you: "Enjoy this. It goes so fast." Maybe a veteran competitor noticed you were panicking and explained exactly where you needed to be. Maybe you met someone you've followed online for years and discovered she's even kinder in person. Maybe somebody said something that challenged the way you were thinking. Or maybe you were the person who said something another competitor needed to hear. Those tiny conversations are so easy to forget. That's exactly why I put this section in the journal. Write them down. ONE THING I DIDN'T EXPECTI didn't expect the community to become such an important part of why I love bodybuilding. You go into this sport thinking about your physique. Your goals. And then somewhere along the way, you realize you're collecting people too. People you look forward to seeing at shows. People you message afterward. People who understand why you're excited about things that the rest of the world probably doesn't understand at all. And people who inspire you to keep learning. For someone who can be pretty introverted, that's been one of the coolest surprises. Because backstage gives you an easy starting point. We already have something in common. We're all weird enough to voluntarily cover ourselves in spray tan, eat out of Tupperware, glue a bikini to our bodies, and stand half naked under extremely bright lights while strangers judge our glutes. So... we can probably find something to talk about. PART SIX: DON'T NETWORK. CONNECT.Be curious about people. Ask their name. Ask where they're from. Ask if this is their first show. Celebrate them. Listen. And if you genuinely connect? Stay connected. It takes thirty seconds. And you never know what friendship might start there. JOURNAL TIME: YOUR BACKSTAGE DEBRIEF.If you have the journal, open to your Backstage Notes. And if you don't have it, grab your Notes app or a piece of paper. Who did I meet? Who inspired me? Who do I want to stay connected with? What conversations stood out? What advice did I receive? Am I going to do anything with it? Because collecting advice and applying advice are two very different things. THIS WEEK'S CHALLENGEPick one person from your last competition. And send them a message. You don't need a paragraph. Just: "Hey, I've been reflecting on the show and wanted you to know I really appreciated ______." That's it. Tell people when they've made an impact on you. We don't do that enough. CLOSING THOUGHTWe spend so much time in bodybuilding trying to build something. But don't forget to build relationships too. Because years from now, you probably won't remember every callout. But you'll remember people. Keep asking questions. Keep learning from the people around you. And most importantly... be the kind of competitor you would have wanted to meet at your first show.
Aug 19

Nasvhille Fit Show Recap 2026

Send us Fan Mail Not on Stage, Still Part of the Show There’s Always Room at the Table You don’t have to be competing to grow as an athlete or be active and contribute to the bodybuilding community. Opening Three LONG days at Nashville Fit Show.Not competing this year and not currently in contest season.Still wanted to be there and be part of the experience.Evolution over three years:Three Years ago: AudienceTwo years ago: walked in Angel Competition Bikinis fashion show.Last year: volunteered Saturday.This year: Friday through Sunday, involved in almost everything.Realization: my relationship with this event/community keeps changing.Friday — Behind the Scenes Setup and check-in.Height checks.Funny surprise: many competitors don't realize prep can affect height.Posture/how you stand can make a difference.Particularly important when you're close to a class cutoff.Loved seeing what happens before the show ever starts.Started appreciating the sheer number of moving pieces.Saturday — The Show Security between VIP/backstage.New appreciation for staff and especially expediters.Efficient crew can change an athlete's entire experience.Watched friends compete.Hair and makeup.Watched the pros.Trophy girl: medals + tiaras.Tiaras are more complicated than people think.Shape them to fit.Don't knock them off.Don't snag someone's extensions. 😂Second year doing it = improving my very niche tiara-placement skills.Cleanup afterward.Reflection: hundreds of little jobs create those few minutes an athlete gets onstage.Sunday — Brunch & Education Helped set up.Got to enjoy brunch.Sat with friends and pros.Judges panel.Key quote: “Don't carry it on your heart too long.”"Placement is one moment in time.""Love your physique."Choosing a division: lifestyle + desired physique + genetics.Women have seven divisions compared with three for men.Don't only ask, “Where can I win?” Ask whether you actually want that physique/lifestyle.Hana / Fit Body Fusion — Post-Show Off-season matters for longevity.Speak to yourself as an athlete even when you're not in prep.Hot rod analogy.Months/years spent “in the garage” for a short ride.Months of gym/kitchen work for a few minutes onstage.Three phases: Recover → Stabilize → Build.Fall in love with improvement season.Find a non-bodybuilding hobby.Ask what needs weren't nurtured during prep.Nurture those things.Bigger question: What do I need long-term?Closing Reflection Three exhausting but amazing days.Didn't step onstage, but learned a ton.Made connections and friendships.Gave back to a community that's given me a lot.Learned more about events and backstage operations.Still earning my place.But also realizing: I belong.Belonging doesn't mean closing the circle behind you.There's always room for someone else.Pull up another chair. The Nashville Fit Show Hana Devore NPC Tennessee
Aug 5

The Competitor's Debrief Episode 1 The Show Is Over... Now What?

Send us Fan Mail The Show Is Over... Now What? Why post-show is emotionally harder than prepMy first week after competingThe mistakes I madeWhy no one talks about thisJournal prompts for todayChallenge for the weeThe Show Is Over... Now What?"You've spent months preparing for this one day. Every meal. Every workout. Every early morning. Every craving you said no to. Then... You step off stage. You hug your coach. You take a few pictures. Maybe you celebrate with a burger and some dessert. And suddenly... It's over. The adrenaline fades. The tan starts washing off. Your phone finally stops buzzing. And you're left asking... Now what? Welcome to The Competitor's Debrief. I'm Brittney Gebers, and this podcast is all about helping competitors reflect on their journey, learn from every experience, and realize that some of the biggest growth happens after the stage lights go out." Why I Created This Journal Why you started competing.How your first show felt.Looking back weeks later and realizing you'd already forgotten so many little details.Wanting a better way to capture those moments."That's why I created the Post-Show Debrief & Reflection Journal. Not to judge yourself... but to learn from yourself." Today we're walking through the very first section together. The 48-Hour Window conversationsemotionsbackstage momentssurprisesThen tell one personal story. Example: "I completely forgot about a conversation someone had with me backstage until months later when I saw a photo." That makes the point memorable. Three Questions That Matter Question 1 What surprised me most? Did anything go smoother than expected?Was the community more welcoming?Were you calmer than expected?Did your body respond differently? Question 2 What was my favorite moment? Not necessarily placing. Maybe: meeting someonestepping on stageseeing familyhearing your number calledlaughing backstage Question 3 What was my most stressful moment? Maybe it was: forgetting somethingtanningwaitingcomparisonsposingWhat did that moment teach you? That shifts the focus from fear to growth. Don't Chase Perfection. Chase Patterns. We're not filling out this journal to criticize ourselves. We're looking for patterns. What helped? What didn't? What can we do a little better next time? That's how competitors grow. Weekly Challenge Complete: ✅ Timeline ✅ Favorite moment ✅ Biggest surprise ✅ Most stressful moment Don't overthink it. Just write. Closing Thought No matter where you placed... Whether this was your first show or your fifteenth... Remember this: The stage gave you a result. Reflection gives you wisdom. Don't waste the lessons."Thanks for spending part of your day with me. If this episode helped you reflect on your competition in a new way, I'd love for you to subscribe, share it with another competitor, and leave a review. Until next time, remember: every show teaches us something. Keep growing, keep learning, and I'll see you in the next Competitor's Debrief. If you do not have a copy of Post-Show Debrief & Reflection Notes: Journal for Bodybuilding Competitors get yours at https://a.co/d/0hIH5E5u
Jun 30

Little Bio, background about me. Getting started.

Send us Fan Mail Welcome to the podcast! I'm Brittney Gebers—Army veteran, wife, mom, masters bikini competitor, entrepreneur, woman of faith, and someone who has spent years learning that growth happens when you're willing to get uncomfortable. I started this podcast because I believe too many people are waiting until they feel ready, confident, or have all the answers before they take action. The truth? Most of the best things in my life started with me simply saying, "F**k it, let's try." Here, you'll hear stories from my experiences in bodybuilding, business, faith, family, and everyday life. I'll share the lessons, struggles, wins, ADHD quirks, systems, and simple hacks that have helped me build confidence, create structure, and keep moving forward—even when things felt messy. My goal isn't to tell you I have it all figured out. It's to show you what's possible when ordinary people take imperfect action, embrace challenges, and trust themselves enough to take the first step. If there's one thing I hope you take away from this podcast, it's this: You don't have to have the right answer to get started. You don't have to feel ready. You don't have to be fearless. You just have to be willing to take the next step. So whether you're chasing a fitness goal, starting a business, rebuilding your confidence, navigating ADHD, or simply trying to become a better version of yourself, I'm glad you're here. Let's grow together. Let's embrace the suck. Let's find out what we're capable of. And most importantly, let's stop waiting and start living boldly.
Jun 18

The Inner Critic . Duomo

Send us Fan Mail The Inner Critic. Sharing a daily devotional fro the app Duomo The difference of Toxic shame and Healthy conviction. the running commentary in your head. Shame Vs Conviction The Voice Check: 1. Is it Specific? 2. Is it Actionable? 3. Is there Hope?
Jun 12

Chats with Coach

Send us Fan Mail Conversation with your coach is a powerful part of the story. It captures something every competitor experiences: the gap between the immediate emotions after a show and the perspective that comes a few days later. One of the most meaningful parts of this weekend wasn't on stage at all. It was the conversations with my coach afterward. Zoom out. We're no longer trying to fix ten things. We're refining. Life has a vote too. My coach reminded me that we can build prep around life instead of forcing life around prep. I'm a little sad it's over. But there's also gratitude. It's just the end of this season. The next version of me is already being built. T he reality that bodybuilding is about seasons—not just stages.

The Intermediate-ish Athlete. Relatable masters athlete sharing real-life growth, mindset, faith, ADHD hacks, and the courage to just say “f* it” and take the first step. Empowering women to embrace challenges, push limits, and build confidence inside and outside the gym.

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Britttney
Years Active

2026
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13
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Explicit
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© 2026 Built, Not Finished.
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Built, Not Finished.