The BestFit Body The BestFit Body

In this week’s episode, Jules and Elle discuss what to expect post-show including nutrition, weight gain, and the psychological impact of it all. They also cover how to interpret judge's feedback, sportsmanship, and the celebration of completing the goal of stepping on stage.


Post-Show
1. It’s never too early to plan for what is happening after your show
2. Post show begins after prejudging
3. What’s next?
- [x] Another show coming up?
- [ ] Improvement season?
- [ ] Hanging heels up for good?
4. Planning your post-show meal
5. Strategically planning for extras/treats over the course of several weeks
6. Holding yourself accountable
7. Understanding your relationship with food
8. Pressure from friends and family to eat and drink since you “finally can eat” (their words)
9. Psychological challenges post-show
10. Communicating with your coach
11. Setting a reasonable calorie goal for the first few weeks post-show
12. Honesty with yourself
13. Food will still be there tomorrow and the next day… and the next day
14. Separating the emotions of the prep from the emotions post show through reflection
15. Show day weight is not maintainable
16. Your body is ultra-sensitive to a high-calorie intake after a long period of dieting
17. Your body is ready to store fat and hold onto it
18. Comparing yourself post-show
19. Reverse diet
20. Interpreting the Judge’s feedback
21. Sportsmanship

Inquiring about training with BestFit Body?
Head over to: www.bestfitbody.com OR email Jules directly at bestfitbody@gmail.com


Check out our different programs:

Basic Level Lifestyle Program: https://bestfitbody.com/basic-training-lifestyle-program/

Road to Pro Competition Prep Program: https://bestfitbody.com/road-to-pro-competition-prep-program/

Improvement Season Program:
https://bestfitbody.com/improvement-season-program/

Look Like a Competitor 12 Week Program:

https://bestfitbody.com/look-like-a-competitor-program/

Follow BestFit Body on Instagram: https://www.instagram.com/teambestfitbody/

Elle’s Instagram: https://www.instagram.com/elle_bfitbody/

Follow us on Twitter: https://twitter.com/bestfitbody

In this week’s episode, Jules and Elle discuss the do’s and don’ts of skin prep, tanning, and traveling for a show! This is part 3 of a 4 part series!

1. Skin Prep Do’s and Don’ts:
- Shaving/Waxing
- Exfoliating (Our favorite pre-tan exfoliant by ProTan: https://protanusa.com/products/get-buffed)
- Moisturizing

2. Tanning: How to get the perfect show tan
- What time should I book my tan?
- What to expect during the spray tan
- What to wear after your tan
- How to sleep to best preserve your tan
- Going to the bathroom with a tan on


3. Show Day Checklist Recommended Items
Elle's Youtube video show day bag: https://www.youtube.com/watch?v=F-QO13vA4g8

4. Traveling by plane
- Food transportation
- Cooking in a hotel room
- What to pack in your carry on

5. Recommendations for hair extensions, jewelry, and nails and putting it all together for the stage


Inquiring about training with BestFit Body?
Head over to:
www.bestfitbody.com

OR email Jules directly at bestfitbody@gmail.com

Check out our different programs:

Basic Level Lifestyle Program:
https://bestfitbody.com/basic-training-lifestyle-program/

Road to Pro Competition Prep Program:
https://bestfitbody.com/road-to-pro-competition-prep-program/

Improvement Season Program:
https://bestfitbody.com/improvement-season-program/

Look Like a Competitor 12 Week Program:
https://bestfitbody.com/look-like-a-competitor-program/


Follow BestFit Body on Instagram:
https://www.instagram.com/teambestfitbody/

Elle’s Instagram:
https://www.instagram.com/elle_bfitbody/

Follow us on Twitter:
https://twitter.com/bestfitbody

In this week’s episode, Jules and Elle discuss another aspect of peak week that involves preparing to perform on stage and other useful tips. This is part two of the series with at least two more episodes relating to peak week to come!

Topics covered in this episode include:

1. Getting performance ready
2. Rituals before stage
3. The feeling before your step foot on stage
4. Performing, entertaining, connecting
5. Fear vs confidence
6. Posing practice tips
7. Stage tips
8. Show day events what to expect
9. Alcohol before stage? Pros and Cons
10. Water intake on show day
11. Pumping up and Staying warm before stage
12. The fun part of show day
13. Show day expectations
14. But did you win?
15. Pre and post show useful tips
And more!

Inquiring about training with BestFit Body?
Head over to:
www.bestfitbody.com

OR email Jules directly at bestfitbody@gmail.com

Check out our different programs:

Basic Level Lifestyle Program:
https://bestfitbody.com/basic-training-lifestyle-program/

Road to Pro Competition Prep Program:
https://bestfitbody.com/road-to-pro-competition-prep-program/

Improvement Season Program:
https://bestfitbody.com/improvement-season-program/

Look Like a Competitor 12 Week Program:
https://bestfitbody.com/look-like-a-competitor-program/


Follow BestFit Body on Instagram:
https://www.instagram.com/teambestfitbody/

Elle’s Instagram:
https://www.instagram.com/elle_bfitbody/

Follow us on Twitter:
https://twitter.com/bestfitbody

In this week’s episode, Jules and Elle discuss the details of training, nutrition, and digestion during peak week as competitors prepare to step on stage.

The topics in this episode are as followed in order:
1. The purpose of peak week
2. Training during peak week
3. Terminology: full, depleted, flat, spilling over, vascular, tight, striated, watery
4. Last workout before show day
5. Nutrition: depletion and refeeding
6. Carb loading
7. Preparing natural athletes
8. Are you ready for your show?
9. Water and sodium
10. Cutting out foods during peak week
11. Digestion
12. Foods to eat and avoid on show day
13. Bloating
14. Water retention
15. Cutting and loading water
16. Red flags to look for in your peak week plan

Part 2 and 3 coming soon!

Inquiring about training with BestFit Body?
Head over to:
www.bestfitbody.com

OR email Jules directly at bestfitbody@gmail.com

Check out our different programs:

Basic Level Lifestyle Program:
https://bestfitbody.com/basic-training-lifestyle-program/

Road to Pro Competition Prep Program:
https://bestfitbody.com/road-to-pro-competition-prep-program/

Improvement Season Program:
https://bestfitbody.com/improvement-season-program/

Look Like a Competitor 12 Week Program:
https://bestfitbody.com/look-like-a-competitor-program/


Follow BestFit Body on Instagram:
https://www.instagram.com/teambestfitbody/

Elle’s Instagram:
https://www.instagram.com/elle_bfitbody/

Follow us on Twitter:
https://twitter.com/bestfitbody

Don’t let the gym intimidate you! This podcast episode will empower, equip, and excite you to step foot into the gym and get to work on your fitness goals

1. Gym anxiety
2. Everyone was a beginner once
3. Gym etiquette
4. How to handle unsolicited advice
5. Getting to know the equipment in your gym
6. Busy gym tips
7. Hypertrophy (Muscle growth)
8. Importance of bodyweight strength training
9. Progressive overload
10. Building muscle creates a defined and toned physique
11. Scale Weight
12. 1 rep max and strength testing
13. Training Volume Defined
14. What occurs during a plateau
15. Deloading
16. Rest Days
17. Importance of training logs
18. Difference between using dumbbells and barbells
19. Understanding exercise selection
20. Interpreting the name of exercise: a piece of equipment, muscle group, and action (ex: barbell bicep curl)

We hope you enjoyed this two-part episode!

Inquiring about training with BestFit Body?
Head over to:
www.bestfitbody.com

OR email Jules directly at bestfitbody@gmail.com

Check out our different programs:

Basic Level Lifestyle Program:
https://bestfitbody.com/basic-training-lifestyle-program/

Road to Pro Competition Prep Program:
https://bestfitbody.com/road-to-pro-competition-prep-program/

Improvement Season Program:
https://bestfitbody.com/improvement-season-program/

Look Like a Competitor 12 Week Program:
https://bestfitbody.com/look-like-a-competitor-program/


Follow BestFit Body on Instagram:
https://www.instagram.com/teambestfitbody/

Elle’s Instagram:
https://www.instagram.com/elle_bfitbody/

Follow us on Twitter:
https://twitter.com/bestfitbody

In this week's episode of the BestFit Body Podcast Jules and Elle dive into common words and phrases that you will come across when you are getting started on your strength training journey! They are here to break things down so you are well prepared when you step foot in the weight room! This is part one of a two-part series all about exercise lingo. They cover over 20 different topics in part one! Part 2 will be available on May 25th!

Topics in the order that you will hear them are as follows:
1. FITT Principle (Frequency, Intensity, Time & Type)
2. Reps & sets
3. Working sets & warm-up sets
4. How to find the proper weight to use for your exercises
5. Range of motion
6. Trial and Error and understanding intensity
7. Ego Lifting
8. Supersets, Circuits, & Giant Sets
9. EMOM (Every Minute on the Minute) Workouts *link to Smart Wod App discussed in the episode below*
10. More is not always better
11. DOMS (Delayed Onset Muscle Soreness)
12. Rest and Recovery
13. What if I don’t sweat during my workouts?
14. The purpose of strength training
15. Differences between exercise and training
16. Setting intentions before your training sessions
17. Compound, isolation, and accessory exercises
18. Isometric exercises
19. Mind-Muscle connection
20. Understanding anatomy *link to Muscle and Motion App discussed in the episode see below*
21. Benefits to video recording your exercises during your workout

More topics to come in part 2!

Smart Wod App: https://smartwod.app/

Muscle and Motion App: https://www.muscleandmotion.com/products/strength-training-app/?gclid=Cj0KCQjwmuiTBhDoARIsAPiv6L-Rzq-R3SGQeoSUMlcGWrxINXAkbqO7CmIF2X_3NAcjhfdoEJSM4rgaAjwFEALw_wcB

Inquiring about training with BestFit Body?
Head over to:
www.bestfitbody.com

OR email Jules directly at bestfitbody@gmail.com

Check out our different programs:

Basic Level Lifestyle Program:
https://bestfitbody.com/basic-training-lifestyle-program/

Road to Pro Competition Prep Program:
https://bestfitbody.com/road-to-pro-competition-prep-program/

Improvement Season Program:
https://bestfitbody.com/improvement-season-program/

Look Like a Competitor 12 Week Program:
https://bestfitbody.com/look-like-a-competitor-program/


Follow BestFit Body on Instagram:
https://www.instagram.com/teambestfitbody/

Elle’s Instagram:
https://www.instagram.com/elle_bfitbody/

Follow us on Twitter:
https://twitter.com/bestfitbody