Bikini Down Under

Cate Loader

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The Bikini Down Under is where IFBB Pro’s, athletes & coaches share with us their knowledge on all things competing. Brought to you by Cate Loader, who’s mission is to help educate women who share her love of bodybuilding that there’s a right way to prep.

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Coaches Episode: Nuria Novoa & Troy Thornton

In this episode Cate speaks with two of Australasia's best coaches: Nuria Novoa & Troy Thornton, discussing their coaching journey's thus far. If you loved this information loaded two hour episode please rate, subscribe & share. @nurialolita @troyjthornton

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Ryan Milton is back! Team Fflex

Season 2 is here! Welcome Back Ryan Milton. You cant miss this if you want to expand your knowledge on the bikini division within the IFBB/NPC Show notes: Olympia- 9mins 9:30 Free weights over machines 13:00 Condition over fullness or...? 18.30 Bodybuilding split or 6 all over body workouts per week and why? 23.54 Minicuts 26:00 Fat burners? Bloodwork and just being aware of what stresses your body out. 29:30 Protein distribution 31:20 Retaining muscle as we lean down 35:00 Reducing cardio post show 38 Glycogen depletion peak week?? 40:40 Nutrient timing 42 Differentiating between which athletes compete in the bikini or wellness division 45 Whats going on if athletes are getting a little extra in their improvement season 47 Training chest if at all and thoughts on if it gives separation of the implants 49min Prioritising hormone health 52:00 Antagonistic potentiation 55 Ryan’s pick for the next Olympia If you want to join Team FFlex you can reach out to Ryan on IG @teamfflex or ryan@teamfflex.com Ryan also has a podcast Ryrant on Itunes & a youtube channel.

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IFBB 2 x Fitness Olympia Winner Whitney Jones

Episode 19 is live! What an honour to have 2x Olympia/2018 Arnold Fitness winner Whitney Jones on the podcast. A few of the topics covered: 🎙How her prep for this years Olympia is tracking along 🎙How her show the Whitney Jones Classic went on the 24th of October 🎙What you can expect when you join @theprophysiques team 🎙I asked Whitney what is it about her personality that doesn't give up when shes knocked back by serious injuries when a lot would. 🎙Cardio 🎙Why is it that bodybuilders typically opt for a high carb low fat diet 🎙Mistakes she sees women making in peak week 🎙Tips on how to grow muscle optimally 🎙Nutrition & Hydration 🎙Advice for Athletes going after their Pro card You can reach out to Whitney @whitneyjones_ifbbpro or alternatively fitwhitjones.com Whitney also has a clothing line 'FEARless by Whitney Jones' https://www.fitwhitjones.com/shop-1 Lastly she runs the Whitney Jones Classic Annually. Info can be found @wj_classic

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IFBB WELLNESS Athlete: Caity Williamson

Episode 18 is live! Today i spoke with @caity_williamson who has competed in both the IFBB & WBFF. Now that we have the newly appointed wellness division she’s back ready to take on 2021. Some of the topics covered: 🎙Dealing with past partners that weren’t supportive 🎙What to do when you’ve plateaued 🎙How boosting up your calories can be just what the body needs 🎙Incorporating refeeds 🎙How finding the right coach can make all the difference to your competing experience & outcome 🎙Peak week methods 🎙How friendly competitors were in both federations 🎙Excessive cardio is past preps *I had to edit out a glamorous coughing fit on my behalf around the 45min mark so apologies if it sounds a little disjointed around that time. Cheers all. Please tag, share and send Caity some 💚 for coming on sharing her experiences thus far with competing.

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IFBB PRO: Jade McKee

Episode 17 is live! ⛓is in Bio. Available on ITunes & Spotify Today I spoke with IFBB Bikini Pro @jademckee_ifbbpro who has been based in Melbourne since a week before they went into a lengthy lockdown. Jade left her career as a Physio to work at the science based @cleanhealthfitnessinstitute as a coach at the beginning of the year. She works with a range of clients, from gen pop, right through to comp prep clients & women who are focusing on their fitness goals pre & post natal. Some of the topics covered: 🎙Jade’s competing history- she has impressively competed at 17 shows, with 4 of those Pro shows since becoming a mum. 🎙Where Jade won her pro card. Not too mention it was when they were only giving out 1 Pro card per division, once a year in Australia. 🎙How Jade came back from a serious spinal injury. 🎙Her experience with becoming too food focused during/post comp in the past & how to mitigate the effects in your own prep. 🎙Advice on how to prep the healthy way, with a focus on fuelling your body correctly to prevent muscle breakdown, mindset & not thrashing your body with a tonne of cardio being crucial elements. 🎙How having a great support system can make all the difference to your health and well-being in this sport just to name a few. A special mention to @bsnaustralia_nz who have been in Jade’s sponsors since 2018.’ Thanks Jade for coming on 🎙🧠

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IFBB COACH: Nuria Novoa

Time stamps: 0-8 mins Intro/CHCH show 8:30-13:30 Best and biggest challenge in bodybuilding career…(mention of @Sabrina Taylor) 13:30-17:00 How Nuria’s Health conditions’ have given her the life experience to help athletes in similar situations 17:30 You always hear competitors talking about what to look for in a coach, so I wanted to flip that around and ask you what you think are some good habits that set athletes apart from the rest? We also touch on what makes a great coach. 22:30 Assessing what division suits an athlete in initial part of their career 24:30 The importance of remaining ethical when coaching athletes. We discuss how Nuria’s philosophy studies have encouraged critical thinking 25:45 Mental hurdles that can arise in preps 28:45 Coaching men vs women 30:00 PEDS and impact the side effects could have on your mental health after this is all said and done and you’re say trying for a baby or you don’t like the way your jaw looks etc. 33:00 Post show support and reverse dieting when you work with Nuria. Eleanor Brown is a nutritionist Nuria works along side. Big focus on having a multidisciplinary team to cover all areas of prep. 37:15 Competing if you let it can be pricey….so have you got any savvy tips for girls getting into competing? 38:00 Peak week past disasters and how Nuria’s body reacts to to different protocols 44:00 Listeners questions….Great questions, thanks guys for writing in! 48:30 Reversing into shows if possible?? 51:00 Stomach vacuum’s? 1:03 Some of your favourite exercises for a bikini athlete if you had to superset 2 exercises for the rest of their days for: Delts Lats Glutes Hammies 1:06 Genetics 1:08 Lagging body parts and training frequency to bring them up 1:10 Things you’d love to see change about the industry 1:13 If you’re a betting woman do you think anything will get in the way of Oct 17 NZ show? 1:14 What advice would you like to give women out their striving towards winning their pro card? You can reach out for coaching/posing coaching @nurialolita or via email: nfusionfitness@gmail.com

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IFBB ATHLETE: Carmen Haenggi

Today I spoke with IFBB Athlete @carmen_annah Carmen’s early years involved competing competitively as as a ski racer in Switzerland. She then ambitiously moved to the British Columbia at 16 where she joined a ice hockey academy and finished her schooling near Vancouver. It was in Canada where she unfortunately broke her L2 in a training session. Miraculously after 2 serious surgeries Carmen then went on to get a scholarship where she went earned one of her degrees in Exercise Science. Carmen has gone on compete in physique competitons in Europe & impressively placed 8th at the Arnold Amateur in 2017. Please share, tag & even review the podcast on iTunes ❤️ @carmen_annah has an impressive resume and history within the fitness industry so if you’re interested in reaching out for online coaching &/or posing you can find her on Instagram or carmenanna.com

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IFBB COACH: Frank Carroll

Welcome back guys to episode 14. Today I spoke with IFBB coach @frank_carroll who has competed himself in 14 bodybuilding shows, the first 11 he competed in INBA where he competed at the amateur Olympia and the last 3 in IFBB. We covered Franks personal journey into fitness after leaving a secure job in forestry that left him feeling unfulfilled. We also covered the best techniques for hypertrophy, what to do if you’re behind the 8 ball coming into a show and a bunch of listener questions submitted to both Frank and I. Please review, share and tag us in the episode so we can reach as many physique competitors as possible Timestamps: Intro-1-3 *apologies we just had to get the sound loud enough* 3 minutes: How frank got into lifting weights in the beginning 4 minutes: Franks first show at 17! 6 minutes: Business history and how Frank transitioned from leaving his study to head back into his fathers business in forestry & then into following his passion: training people. 8:00 Frank talks about about removing yourself from situations in your life that don’t sit well with you or you’re not passionate about. 9mins: Loosing it all, but knowing and having the mindset to recognise that it’s not the end of the world & you can always make it back. 10mins: Moving to Hamilton with his savings in his pocket and making a go of it. 12:00: Franks competing career from the INBA, competed at the INBA OLYMPIA and now competes in the IFBB. Not to mention totalling 14 shows so far and placing in all of them. 15:00 coaching, the pluses of having a second set of eyes on you & someone to pull you back when you need it 15.30: What Frank loves about bodybuilding 16:45 Business and nutrition philosophy when it comes to prepping clients 20:00 Prepping with his partner IFBB bikini pro @kaatestacey. 22:00 We discuss how deserving Kate was of her pro win due to her not only having a great physique but also being such a hard worker. 24:15 Dignus Victoria journal. I have to take my hat off to Frank for opening up about past struggles that inspired him create @dignusvictoria & I love how it encourages athletes to focus on their emotional state, as well as their physical look. 32:00 What sets athletes apart from the rest of the pack and how Frank determines that an athlete really wants it. 34:00 Genetics! 36:15 Favourite techniques for hypertrophic gains 46.20 If Frank has to pick an exercise/S for shoulders, lats, glutes & hammies for bikini competitors what would he programme? 53:00 Cardio 56:45 Hiit....does it help to retain the muscle? 57:45 Salt pumps, party time! 59:00 How do u gauge finding a sweet spot for your athletes in an off season when they’re meant to be growing but not gaining too much unnecessary fat….is there a method you use to do this well? 1:01 Aromatization definition. Listen up kids 1:03 Water- How important is it in relation to getting Comp lean? For example could you get the desired look if you’re not consistent with drinking 2 litres a day or does it actually help with dropping fat? 1:06 Hypotheticals- Not ideal of course but) You’ve got a client that comes to you with 6 weeks to go before a show and they got to drop the last 4kgs or so quickly? What do you manipulate to get a quicker result? 1:11 Athletes holding water close to a show. What to do? 1:16 Salting food 1:17 If an athlete ate lean chicken one prep vs whey isolate another prep would one type of protein give a better result? 1:21 Carb loading. How to do it safely 1:25 Diuretics? 1:34 How has Franks training evolved over the years 1:37 How to strengthen the core and advice for bikini athletes wanting to go PRO. 1:38 Favourite bodybuilder of all time!!

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The Bikini Down Under is where IFBB Pro’s, athletes & coaches share with us their knowledge on all things competing. Brought to you by Cate Loader, who’s mission is to help educate women who share her love of bodybuilding that there’s a right way to prep.

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Cate Loader
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Bikini Down Under