Bikinis After Babies

Welcome back to another episode!  This week's episode of Bikinis After Babies is full of updates!!  Gillian is back from Denver Colorado after competing in her first IFBB Bikini Pro show, the Mile High Pro, and Mandy has also returned from Colorado where she underwent a very successful egg retrieval procedure!  Gillian reflects on her experience at her first pro show and how it differed from prior show experiences as an NPC amateur.  She details some of the travel challenges, food prep hacks while away from home, show day details, judge feedback and the emotional toll of competition.  Mandy shares the updates in her IVF journey and the challenges she has experienced both physically and mentally!  We talk about the vast difference in our lives this year versus last year but how the complexities that exist in both IVF and bodybuilding are challenging and the highs and lows of both are quite comparable- we are so lucky to have each other and our amazingly supportive audience who supports us through all phases of our lives! We also touch on the impact of the pressure and expectation in the sport of bodybuilding and how this can affect both mental health and the backstage dynamic can be intense!  While its common to make long lasting connections at shows and a sense of camaraderie exists among athletes, the pressures and expectations that come with competing at higher levels can cause a tense backstage environment.  We share some strategies for dealing with this and overall it's important to enjoy competition day- you've worked hard for it…go out there and have FUN!!We hope that you enjoyed this episode, and if so, we would LOVE it if you would rate, subscribe, and leave us reviews on how this podcast has helped you

In this week's episode of Bikini's After Babies, we sit down and catch our audience up to speed on what we have been up to on our very different journeys!  Mandy shares the progress in her IVF journey while Gillian has updates on her preparations for her IFBB pro bikini debut. We asked our audience to share questions that they had and touch on several topics in this episode including:Should you spend or save on professional hair and makeup for your competition?How do you plan back to back shows and why do athletes choose to do consecutive competitions in a season?When is the suggested time frame to plan for elective surgery in the post competition phase? How do you maintain your composure with others during prep?Learning and adapting is a continuous process in bodybuilding. We always suggested consulting with your coach when making important decisions in your bodybuilding journey but we are always here to shed light on things you are curious about when it comes to this sport and the vast amount of available information!We hope that you enjoyed this episode, and if so, we would LOVE it if you would rate, subscribe, and leave us reviews on how this podcast has helped you

In this episode of Bikini's After Babies, we welcome Hannah Rapesse, a certified stomach vacuum coach.  Hannah is the founder of “A Waist in Time” and through her coaching practice, she helps her clients to restore their core control and achieve a small waist line through a unique method of exercise and breathing techniques.  In this episode, we dive deep into the benefits of vacuum training, and how it can help postpartum women regain confidence and control over their bodies as well as how this practice can be a game changer for competitive athletes in the bodybuilding space!  Hannah shares with us how her personalized approach to coaching is transformative to her clients' waistlines and overall fitness and provides benefits such as improved posture and balance, as well as improving issues such as pelvic floor dysfunction and incontinence.  We also pick her brain about how this practice can improve posing for the stage and injury prevention- two major benefits to us as athletes!  We hope that you enjoyed this episode, and if so, we would LOVE it if you would rate, subscribe, and leave us reviews on how this podcast has helped you

On this week's episode of Bikinis After Babies, we are joined by Shayla Hunt, a rising star in the NPC Fit Model Division.  Shayla, who has been referred to as the “prototype” has already claimed three Fit Model overall titles this season, shares her unique journey from bikini and figure to fit model, and the challenges she faced along the way, including a serious health scare after following a dangerous protocol in her prior years as a bikini competitor.  Shayla shares some of the critique and feedback she has received as one of the pioneers of the Fit Model Division and explains how the fit model look requires a balance of muscle and marketability.Shayla is a military spouse, a mama of 3 as well as a surrogate mother to a 3 year old girl and discusses how she balances family life with her personal goals, and the emotional complexities of surrogacy.  Shayla shares the touching story of how she embarked on the journey of carrying a child for a complete stranger- a true act of selflessness, Shayla shares how this journey brought unexpected emotional challenges but was an indescribable experience and act of love and kindness.  Shayla's story is one of resilience and determination, and we were so lucky to have snagged some of her time as she prepares to make a run for her Fit Model Pro Card at Jr Usa's on May 31, 2025!  We hope that you enjoyed this episode, and if so, we would LOVE it if you would rate, subscribe, and leave us reviews on how this podcast has helped you

On this week's episode we are back on the mic after an exciting weekend seeing friends, past clients and coaching our incredible team of competitors at the NPC Midwest Championships in St Louis!  We're catching you up on what we've been up to: Mandy's growing farm and Gillian's prep for her IFBB bikini pro debut in just over a month's time!As coaches, we share some insight into how we help our athletes develop confidence for the stage and how preparedness can differ from readiness on your contest prep journey.  We discuss the importance of being able to openly communicate with your coach having trust in them and the process, as well as the value in experience over immediate success in the sport of bodybuilding.  While every athlete dreams of taking home that first place medal, we share our insight on why we feel the emphasis should not be on placings, rather, the personal growth experienced on the journey to the stage!  We hope that you enjoyed this episode, and if so, we would LOVE it if you would rate, subscribe, and leave us reviews on how this podcast has helped you

On this week's episode we are joined by IFBB Bikini Pro Marisa Ross, a woman with an incredible story of resilience and determination.  Marisa is a wife and mother of 3 who earned her IFBB pro card at her second competition, NPC Masters Nationals in 2023.  Marisa wasted no time getting her feet wet in the pro league and took home a pro win just the next year in the Masters Pro 50+ division at the Klash!  Marisa developed a love for the bodybuilding lifestyle in her teenage years but it wasn't until she escaped an abusive marriage, navigated life as a single mom and overcame the challenges associated with menopause that she finally pursued what was a lifelong dream of getting on stage!  In this episode we discuss the significant impact of menopause on her mental and physical health and how finding the right provider gave her back her zest for life!  We know that so many women can relate to the struggle of self-worth and self-efficacy as well as the stigma of aging- Marisa is a true ROCK STAR and her journey shows us that it's never too late to pursue your passions. We hope that you enjoyed this episode, and if so, we would LOVE it if you would rate, subscribe, and leave us reviews on how this podcast has helped you

In this week's episode, we are discussing the mental aspects of bodybuilding, including the emotional struggles that can arise during prep, such as anxiety and depression.  We touch on many aspects of mental health as an athlete includingThe impact of hormonal changesHow prep can cause a feeling of loneliness for someThe impact of fatigue on mood and emotionsQuality sleep and how sleep affects mental healthThe impact and dangers of some supplementsHow to determine if you are having an unhealthy relationship with foodWe hope that if you have experienced any of these things in prep that you know that you are not alone- we've been there!!  Overall, it is important to have open communication with your coaches and loved ones and as you progress through your journey that you develop an understanding of your own body and your needs during the prep process.We hope that you enjoyed this episode, and if so, we would LOVE it if you would rate, subscribe, and leave us reviews on how this podcast has helped you

In this week's episode, we are discussing the challenges of managing time and responsibilities while balancing fitness goals, family life, and work.  We share our experiences and the practical tips that we have incorporated over the years as we learned how to manage our time and responsibilities while preparing for our bodybuilding competitions.  We hope that in today's episode of Bikinis After Babies you will pick up some helpful strategies to thrive in prep while juggling a busy schedule and all of the responsibilities of mom life!We hope that you enjoyed this episode, and if so, we would LOVE it if you would rate, subscribe, and leave us reviews on how this podcast has helped you

In this week's episode of Bikinis After Babies, we welcome IPE Bikini Pro Jennifer Nutter to discuss her journey in natural bodybuilding, including her experience as an athlete in different  bodybuilding federations.  Jennifer shares her personal story of paving her way to multiple bikini overall titles across the different federations and the importance of remaining a natural athlete as she pursues her goals in this sport!  In this episode we discuss the taboo topic of performance enhancing drugs and the personal decisions athletes must make regarding their health when it comes to their personal evolution as an athlete in this competitive sport.  Jennifer and Gillian reflect on their experiences and remind listeners of the importance of hard work, patience, and maintaining health while pursuing their bodybuilding endeavors!We hope that you enjoyed this episode, and if so, we would LOVE it if you would rate, subscribe, and leave us reviews on how this podcast has helped you

In this solo episode of Bikini's After Babies, host Gillian Hughes discusses her journey in bodybuilding as a mom of 5, and the impact of her career in bodybuilding on her blended family.  She shares insights on how to navigate the challenges of balancing personal goals with family dynamics, raising teenagers and supporting their growth and struggles with body image, dealing with social media and judgement from the outside world and how to communicate with loved ones in order to continue to pursue her endeavors while being a positive role model for her children. Gillian also highlights the positive effects of bodybuilding on her family's lifestyle and values, encouraging listeners that it is possible to embrace their passions while being mindful of their family's needs.We hope that you enjoyed this episode, and if so, we would LOVE it if you would rate, subscribe, and leave us reviews on how this podcast has helped you

Have you ever felt held back by self sabotage and unable to progress due to the pressure and high or unreasonable expectations you have placed on yourself and your competition prep journey?  In this week's episode of Bikinis After Babies, we are diving deep into the struggle of self sabotage and discussing how pressure and expectations can lead to self-doubt and derail progress on a competitor's journey to the stage.  This is something that both of us have personally experienced and we share the helpful tips that we have found useful to our success and the success of our clients!  Ultimately, the development of mental fortitude in competition prep will lead to a positive mindset AND positive experience!  We encourage our audience to focus on their journey and the process rather than just the outcome or placing.  Prep is challenging but SO rewarding and teaches us lessons that we carry into other aspects of our lives! We hope that you enjoyed this episode, and if so, we would LOVE it if you would rate, subscribe, and leave us reviews on how this podcast has helped you

Have you ever questioned why the things you have always done to lose fat, stay fit, get stage ready just don't seem to work anymore?  Are you in midlife and concerned that these changes in your body could impact your competition prep or overall health?  On this week's episode we are again joined by IFBB Bikini Pro Simone Maman from Balance and Body Diagnostics and diving deep into the topic of perimenopause!  Simone joined us in Episode 55 for an informative episode regarding competition prep and your hormones and you find that episode here: Apple: https://podcasts.apple.com/us/podcast/episode-55-prep-and-your-hormones-with-fdn-p-simone-maman/id1717501308?i=1000685282832YouTube: https://youtu.be/9MIiiU-XUycSpotify: https://open.spotify.com/episode/7HHZKTOLuzvwjUimYs2rKc?si=b2938d5f89a44765Since our interview with Simone was jam packed with so much info, we split the recording into two episodes, designating this week's episode to the topic of perimenopause!Our expert Simone Maman is a wife, a mom of 5 and is a Functional Health Practitioner, Holistic and Sports Nutritionist, and Eating Psychology Coach.  Simone earned her IFBB bikini pro card in 2013 at the Canadian Natural Pro Qualifier, and while Simone had previously decided to retire from competitive bodybuilding, she has plans to return to the stage in 2026 in the IFBB Fit Model Division!  Simone and her business partner Angelica founded Balance and Body Diagnostics after seeing the need for functional lab testing and wellness protocols for female athletes, specifically in the bodybuilding space.  They encourage athletes to “test not guess” and help female athletes all over the world thrive in their preps without sacrificing their health!This episode touches on several key takeaways for perimenopausal athletes on their fitness journey including:Understanding hormone changes while navigating perimenopause.While fat loss can be more challenging during perimenopause due to hormonal shifts, it IS possible to improve body composition in perimenopause.Ways to optimize vitality as a female athlete during perimenopause.Dietary considerations during perimenopause.Gut health, liver and thyroid function in perimenopause.Considerations for implementing HRT.We hope that you enjoyed this episode, and if so, we would LOVE it if you would rate, subscribe, and leave us reviews on how this podcast has helped you

On this week's episode we are joined by IFBB Bikini Pro Simone Maman from Balance and Body Diagnostics!  Simone is a wife, a mom of 5 and is a Functional Health Practitioner, Holistic and Sports Nutritionist, and Eating Psychology Coach.  Simone earned her IFBB bikini pro card in 2013 at the Canadian Natural Pro Qualifier, and while Simone had previously decided to retire from competitive bodybuilding, she has plans to return to the stage in 2026 in the IFBB Fit Model Division!  Simone and her business partner Angelica founded Balance and Body Diagnostics after seeing the need for functional lab testing and wellness protocols for female athletes, specifically in the bodybuilding space.  They encourage athletes to “test not guess” and help female athletes all over the world thrive in their preps without sacrificing their health!This episode touches on several key takeaways for athletes on their fitness journey including:The impact social media has on mental health and stress levelsThe role of cortisol and how this can become depleted and stall fat loss in times of chronic stressThe impact of physical extremes in exercise and how these activities can exacerbate stress and slow the progression of fat loss.Breaks during contest prep are vital for hormonal balance and recovery and thus longevity in the sportRed flags to NOT ignore during your prepGut health in prepWhich lab tests are important for female competitors and how functional medicine looks for optimization, not just normal rangesWe hope that you enjoyed this episode, and if so, we would LOVE it if you would rate, subscribe, and leave us reviews on how this podcast has helped you

In this week's episode of Bikinis After Babies, we are talking about something we ALL tend to talk about at SOME point in our fitness journey- weight gain!  We are discussing our failed reverses, how to execute and strategize your offseason and the need for a healthy mindset and body image during your time away from the stage as a competitor.  We are diving deep into the complexities of an athlete's mindset at all stages of their fitness journey, how this can vary for women in different age groups and how social media can play a role in how we see ourselves during our improvement seasons. You'll learn from our personal experiences as athletes and as coaches for female competitors as we discuss the role of a caloric surplus for muscle gain, insights on hormonal health during prep, the emotional challenges of weight fluctuations for competitors, and the significance of celebrating off-season bodies!We hope that you enjoyed this episode, and if so, we would LOVE it if you would rate, subscribe, and leave us reviews on how this podcast has helped you

In this episode of Bikini is After Babies, we are answering your burning questions in our January Q&A!  We cover our tips for traveling through airport security with prep food, the truth about supplements and which ones we have found most valuable to our fitness journey and share how we lost the baby weight back in the day with our post-partum fitness secrets!  We also touch on how an experienced coach can not only be a vital extra set of eyes on your prep but how important it is to have a training split specific to your body in all phases of your prep and fitness journey.  Lastly, we discuss how to shift your training schedule to adapt to your busy and ever changing life as an athlete wearing many hats from mama, boss babe and muscle mommy!!!  We hope that you enjoyed this episode, and if so, we would LOVE it if you would rate, subscribe, and leave us reviews on how this podcast has helped you

In our first episode of 2025, we are discussing the various women's divisions in the NPC from Bikini and Fit Model divisions to Wellness and Figure!   We discuss the differences in what the judges are looking for and how this criteria determines how athletes should train to bring exactly what the judges are looking for!  We hope that you enjoyed this episode, and if so, we would LOVE it if you would rate, subscribe, and leave us reviews on how this podcast has helped you

In this week's episode, we begin by discussing the announcement of the NEW NPC category coming to the stage in 2025- the “Fit Model” division!  We also discuss the Bikini International invite list for 2025 and share our thoughts about the growth of the women's dvisions in the NPC!This week as we are right in the middle of the holiday season, we are also sharing our “non negotiables” for staying on track and crushing our fitness goals despite all the holiday celebrations and treats!  We have some easy solutions to help you SLEIGH your holiday and continue to balance your goals with some festive fun!We hope that you enjoyed this episode, and if so, we would LOVE it if you would rate, subscribe, and leave us reviews on how this podcast has helped you

In this week's episode, we are discussing a hot topic among both our prep and lifestyle clients:  GUT HEALTH!   We are sharing insight into this complex subject and how stress, dietary choices, sleep quality and other lifestyle factors impact digestion, especially for women.  While we always recommend consulting a physician if you have any health concerns, in this episode we are sharing some practical tips for our listeners in hopes that our experience can shed light on things you can do to improve your digestion as you navigate your fitness journey. We hope that you enjoyed this episode, and if so, we would LOVE it if you would rate, subscribe, and leave us reviews on how this podcast has helped you

In today's episode we are celebrating the ONE YEAR anniversary of our VERY FIRST EPISODE!!  It has been an incredible journey, one that both of us have loved to our core, and we are sharing all of the lessons learned and highlighting some of our favorite moments from this first year of “Bikinis After Babies”As we venture into our second year of the podcast, we would love to hear MORE of what YOU, our beloved audience, would like to hear from us!  Hot topics, burning fitness/health questions, guests you love to see us bring on the show- all of it!  Drop a comment below or send us a message on our socials to get your suggestion featured on an upcoming episode!!Thankyou from the bottom of our hearts to each and every person who has listened to us this past year!  We are so grateful and look forward to another fun year of BABS!!!

On this week's episode, we are joined by Jamie Sterling, a wife and mother of 2 and IFBB/NPC promoter of the Indy Pro Super Show, one of the biggest NPC and IFBB shows in the Midwest!  Jamie shares with our audience how her fitness journey began and how she accomplished a 100 lb weight loss to find her way to the NPC national stage!  We learn all the behind the scenes of how a show as grand as the Indy Pro Supershow comes together, how she and her husband work behind the scenes for months and months leading up to the show to create an incredible production and how she pulled this off amidst a rigorous prep competing on the national circuit.  Jamie is passionate about creating welcoming environment and exceptional experience for competitors and it's clear that she finds joy in her dual role as both a competitor and promoter!We loved learning from this boss babe today today and we would LOVE it if you would rate, subscribe, and leave us reviews our podcast! 

In today's episode we are comparing and contrasting the differences between prepping before and after babies and prepping as an open competitor versus as a masters competitor.  We discuss the challenges balancing fitness, career, friends/family, and competition as well as our personal experiences of competition prep at different phases in life.  We touch on hormones,  metabolism, social media pressures, aging, body image, muscle building and share our experience both as athletes and coaches to help you understand the advantages of each phase of life in order to maximize your results and enrich your experience in a sport we love so much!  We want you to know that it's important to focus on what you have, not what you don't have in order to become the most confident version of yourself!  Every athlete's journey is unique and no matter where you start, there is a place on that stage for everyone!!We hope that you enjoyed this episode, and if so, we would LOVE it if you would rate, subscribe, and leave us reviews on how this podcast has helped you

In today's episode, we are joined by a special guest, IFBB Bikini Pro Brittany Schrempp!  A brand new bikini pro, Brittany is a mama of 3, a wife, a certified Functional Nutritionist and Exercise Physiologist and coach who earned her pro card this past summer at the 2024 NPC North Americans after numerous regional overall wins and 6 national shows!  Brittany shares how her battle with postpartum depression led her to the desire to find the habits and structure of the bodybuilding lifestyle and ultimately led her to her first prep and a subsequent love for the sport!  She shares her experience of battling an autoimmune disease in 2022 and how this fueled her desire to help others overcome similar battles and health struggles.  We were so honored to have this time with Brittany and hope that her story inspires you to reach for your goals and preserve no matter what life throws at you!  If you enjoyed this episode, we would LOVE it if you would rate, subscribe, and leave us reviews on how much this podcast has helped you

In today's episode, we share personal updates, including Mandy's journey with IVF and her decision to focus on furthering her education and growing her family before returning to the stage.  We discuss the challenges of balancing bodybuilding with family life and offer practical tips for how to involve kids in meal prep, how to have positive language around food and body image, the importance of flexibility and time management as a mom and competitor and the advantages of having simplicity in meal prep as an athlete. We hope you enjoyed this episode and we would LOVE it if you would rate, subscribe, and leave us reviews on how much this podcast has helped you

In today's episode, we are joined by IFBB wellness pro and mother of five, Dove Putterman.  Dove shares her fascinating story of juggling her career as a professional wellness competitor and dentist and how she stepped on her first competitive bodybuilding stage just weeks after her coach and husband convinced her to compete, taking the overall wellness title and earning her IFBB pro card in the same year!  She shares with us her struggles with body image after having five children, including triplets, and how she overcame these challenges to find confidence and belief in herself!  In this conversation, we share our personal anecdotes about how motherhood shapes our resilience, determination and approach to fitness.  You will love learning how Dove practices mindfulness in her daily routines and how she manages the overwhelming responsibilities of being a parent while pursuing her personal goals.  Dove's story is a testament to resilience and empowerment for women, especially mothers, in pursuing their dreams!We were so honored to have this time with Dove and we know our listeners will find so much value and inspiration from her incredible story!  We hope you enjoyed this episode and we would LOVE it if you would rate, subscribe, and leave us reviews on how much this podcast has helped you

In this week's episode, we're covering a highly popular topic among women in the realm of bikini bodybuilding….GLUTES!!  We are addressing common misconceptions when it comes to glute growth including proper weight training techniques, programming, exercise selection, recovery and the critical role of nutrition in muscle growth and optimal performance. We also touch on the mindset required for longevity in bodybuilding, stressing the need for patience and the importance of treating one's body like an athlete to achieve desired results.If you enjoyed this episode, we would LOVE it if you would rate, subscribe, and leave us a review! 

In this week's episode, we are each back from a little getaway and catching our audience up on what's been going on in our busy lives and sharing some updates on our fitness journeys and plans for the 2025 competition season!  We also share how we had predicted the outcome of the Olympia to be and how those predictions compared to the actual results.  Being avid followers of the sport ourselves, we talk about all the highlights and our favorite elements of this year's big show!!  We've had so much fun in the past few weeks sharing back to back interviews and this week we decided to take a week to have some girly chit chat- we hope you enjoyed hanging out with us today!!!If you enjoyed this episode, we would LOVE it if you would rate, subscribe, and leave us a review! 

In today's episode, we are joined by Celeste Rains-Turk, an industry leading expert in the area of food relationships, body image, post show struggles and mental health in the fitness industry.  Celeste is the host and founder of the “Confessions of A Bikini Pro Podcast”, the founder of “Build More Than Just A Body” where she guides competitors in their journey to making peace with food, their body, and their goals as well as the best selling author of the personal development book “Believe Your Way to Badass!”.  Celeste herself has been competing in bodybuilding for almost 10 years and with her training and education, she learned early on that there was a need for conversations and support for athletes struggling with body image issues, emotional eating, post-show blues and other mental health struggles.  Through her website, where she provides tons of free resources, her individual coaching program and her podcast, Celeste has helped so many women overcome the struggles they are facing and we were so honored to have her on the podcast to pick her brain and provide our listeners with many tools to help them have successful and happy competition preps!We were so honored to have this time with Celeste and we know our listeners will find so much value from this information packed episode!  We would LOVE it if you would rate, subscribe, and leave us reviews on how much this podcast has helped you

In today's episode, we are joined by IFBB pro Daraja Hill-Weidemoyer.  We sat down with Daraja to discuss how she got started competing and her quick rise to the top from earning her pro card to winning her first two pro shows and taking the stage at the Arnold and Bikini Olympia within a years time!!   Daraja has competed at the Bikini Olympia each year since turning pro but we will not be seeing her on that stage this year as she announced earlier this year that she is expecting her first child this Fall!  Daraja shares with us how endometriosis affected her life and how listening to her body has taught her so many valuable lessons as an athlete.  She shares with us how she is balancing coaching and representing brands while pregnant and how she plans to evolve in the industry as an athlete and mother!  We were so honored to have this time with Daraja and we know our listeners will find so much value and inspiration from her incredible story!  We hope you enjoyed this episode and we would LOVE it if you would rate, subscribe, and leave us reviews on how much this podcast has helped you

In today's episode, we are joined by IFBB pro India Paulino.  India is a mother to six and half year old Breton and has an impressive career in the IFBB pro league both before and after becoming a mother!  India is considered one of the OG's of the bikini division and has 16 pro wins under her belt and continues to remain at the top even whilst juggling her roles as a mother and multiple careers including personal development coaching.  India shares the beautiful story of how motherhood has played a significant role in her life and career and how she learned the power of self-awareness and healing from past traumas to excel in her personal and professional life!  India encourages our audience to pursue their dreams of motherhood without fear of losing their competitive edge and share the tools and mindset that she has incorporated to find balance between her home life and her professional aspirations.We were so honored to have this time with India and we know our listeners will find so much value and inspiration from her incredible story!  We hope you enjoyed this episode and we would LOVE it if you would rate, subscribe, and leave us reviews on how much this podcast has helped you

In today's episode, we are joined by IFBB pro Koa Robinson!  Koa is a wife, a mother of 3 and a grandmother who has been competing for 5 years and earned her IFBB pro card this year at NPC Universe.  Koa juggles the demands of her career as a Certified Registered Nurse Anesthetist with competing and taking care of her family responsibilities and shares many helpful tips and insight into how she “ticks all the boxes” despite her busy schedule and nature of her career in the operating room.  Koa talks to us about the details of the very beginnings of her fitness journey as a woman trying to shed a few pounds for her wedding and how that progressed to eventually preparing for her first competition, years later, on the eve of her 40th birthday!  You'll learn the strategy and mindset that she embodied on a long year break from the stage where she spent 2 years in an improvement season before taking the stage again and dominating with multiple wins before taking home that pro card!  We loved hearing how Koa prioritized her goals and communicated the importance of these goals with her family in order to have their support on this incredible journey!  We hope you enjoyed this episode and we would LOVE it if you would rate, subscribe, and leave us reviews on how much this podcast has helped you

In today's episode, we are answering all of your burning questions from our comments section and our social media including how to get back on track after you cheated on your diet, how to go on dates while in prep, and finding balance in social situations.  We are sharing our top solutions and strategies to make life outside of prep balanced and to help you learn how to navigate the challenges we all face as athletes juggling family and fitness.  We also discuss some hot topics like macros vs meal plans, alcohol consumption on prep and the use of PED's in the bikini division.   We hope you enjoy all of the info shared in today's episode and we would love to answer YOUR questions in our next Q&A so please leave us a comment below with yours and don't forget to share this episode with a friend,  like, subscribe and leave us a review- it really helps us out so we can reach other women like yourself rocking their BIKINIS AFTER BABIES!About Momshell Method Fitness:Ready to embark on your fitness journey?  We would love to help you reach any fitness goal from losing the baby weight to crushing your competition goals!  Follow this link to schedule a discovery call with one of our team members and learn how Momshell Method Fitness can provide you with the tools you need to be successful with customized nutrition and training plans for busy moms → http://bit.ly/loseweightgetsexyMentioned in this episode:Mandys Posing Sessions1:1 In Person (KC Posing Studio) →  https://bit.ly/inpersonposingwithmandy1:1 Virtual Posing → https://bit.ly/virtualposingwithmandyPosing with Gillian Hughes, IFBB Bikini Pro1:1 In Person (St Louis Posing Studio) → https://bit.ly/stlposingwithgillianifbbpro1:1 Virtual Posing → https://bit.ly/virtualposingwithgillianifbbproContact your hosts:Mandy Rochon Instagram: @mandyrochonfitnessFacebook: Mandy RochonGillian Hughes, IFBB Bikini ProInstagram: @gillianhughes_momshellFacebook: Gillian HughesMomshell Method Fitness Supplements → https://www.momshell-method-fitness.myshopify.com (Use code “BAB” to save 15% off your order)Toxic Angelz Bikinis → https://toxicangelzbikinis.com (Use code “GILLIAN” or code “MANDY”  to save 15% off your order)Squeeze Me Skinny Waist Trainers → https://www.squeezmeskinny.com (Use code “MOMSHELL” to save 10% off your order)The Shoe Fairy competition heels → https://www.shoefairyofficial.com (Use code “momshell” to save 15% off your order)Labwork and Personalized Recommendations:  Practitioner Depot: https://bit.ly/practitionerdepotxmomshell (Use code “momshell” to save 5% off your order)Our Amazon storefront- fitness outfits, more supplements, beauty items and competition needs → https://amzn.to/3zySJ4C

Have you set your sights on a competition and whilst training for the event, have to end your preparations for stage early?  In this week's episode, Mandy and Gillian discuss their experiences of ending a prep early and not achieving their planned goals in bikini bodybuilding.  Circumstances often arise that make it necessary to “pause” prep and put off show day until the situation resolves and we hope that today's episode shows you that the journey continues, no matter what life throws at you! About Momshell Method Fitness:Ready to embark on your fitness journey?  We would love to help you reach any fitness goal from losing the baby weight to crushing your competition goals!  Follow this link to schedule a discovery call with one of our team members and learn how Momshell Method Fitness can provide you with the tools you need to be successful with customized nutrition and training plans for busy moms → bit.ly/loseweightgetsexyMentioned in this episode:Mandys Posing Sessions1:1 In Person (KC Posing Studio) →  https://bit.ly/inpersonposingwithmandy1:1 Virtual Posing → https://bit.ly/virtualposingwithmandyPosing with Gillian Hughes, IFBB Bikini Pro1:1 In Person (St Louis Posing Studio) → https://bit.ly/stlposingwithgillianifbbpro1:1 Virtual Posing → https://bit.ly/virtualposingwithgillianifbbproContact your hosts:Mandy Rochon Instagram: @ mandyrochonfitnessFacebook: @ Mandy RochonGillian Hughes, IFBB Bikini ProInstagram: @ gillianhughes_momshellFacebook: Gillian HughesMomshell Method Fitness Supplements → momshell-method-fitness.myshopify.com (Use code “BAB” to save 15% off your order)Toxic Angelz Bikinis → toxicangelzbikinis.com (Use code “GILLIAN” or code “MANDY”  to save 15% off your order)Squeeze Me Skinny Waist Trainers → squeezmeskinny.com (Use code “MOMSHELL” to save 10% off your order)The Shoe Fairy competition heels → shoefairyofficial.com (Use code “momshell” to save 15% off your order)Labwork and Personalized Recommendations:  Practitioner Depot: bit.ly/practitionerdepotxmomshellTwisted DoughReady to eat protein doughhttps://twisteddough.shop/?ref=elarszupOur Amazon storefront- fitness outfits, more supplements, beauty items and competition needs → https://amzn.to/3zySJ4C

In this episode, Mandy and Gillian discuss their off-season goals and future plans as Mandy's back heals and Gillian maps out a Pro Debut. They share personal stories of mistakes they made during their own competitions and offer advice to avoid common show day mishaps. They emphasize the certain items on hand for back stage emergencies. They encourage competitors to stay positive and enjoy the journey.Mandy and Gillian discuss various tips and mistakes to avoid when competing in fitness shows. They emphasize the importance of being prepared and organized, including having a packing list and using a roller bag for convenience. They also highlight the need to be punctual and present backstage, as well as the significance of playing off any mistakes or mishaps on stage with a positive attitude. Additionally, they mention the importance of staying warm backstage and using the 'show the number' pose to ensure judges can see competitors' numbers clearly.We hope you enjoy all of the juicy nuggets of info shared in this episode and want to hear from YOU any of your burning questions about competing, fat loss, bodybuilding, industry scoop and all things BIKINI!  Be sure to leave a comment or message us on our social media platforms so we can answer your questions in our next Q&A!About Momshell Method Fitness:Ready to embark on your fitness journey?  We would love to help you reach any fitness goal from losing the baby weight to crushing your competition goals!  Follow this link to schedule a discovery call with one of our team members and learn how Momshell Method Fitness can provide you with the tools you need to be successful with customized nutrition and training plans for busy moms → bit.ly/loseweightgetsexyMentioned in this episode:Mandys Posing Sessions1:1 In Person (KC Posing Studio)https://calendly.com/mandyrochonfitness/1-1-posing?utm_source=hoobe&utm_medium=social1:1 Virtual Posinghttps://calendly.com/mandyrochonfitness/1-1-virtual-posing?utm_source=hoobe&utm_medium=socialGillian Hughes, IFBB Bikini Pro1:1 In Person (STLO)https://calendly.com/momshellmethod/in-posing-person-with-gillian-st-louis-location?utm_source=hoobe&utm_medium=social1:1 Virtual Posinghttps://calendly.com/momshellmethod/1-1-virtual-posing-with-gillian-bikini?utm_source=hoobe&utm_medium=socialMomshell Show Day Checklist: → LINKContact your hosts:Mandy Rochon Instagram: @ mandyrochonfitnessFacebook: @ Mandy RochonGillian Hughes, IFBB Bikini ProInstagram: @ gillianhughes_momshellFacebook: Gillian HughesMomshell Method Fitness Supplements → momshell-method-fitness.myshopify.com (Use code “BAB” to save 15% off your order)Toxic Angelz Bikinis → toxicangelzbikinis.com (Use code “GILLIAN” or code “MANDY”  to save 15% off your order)Squeeze Me Skinny Waist Trainers → squeezmeskinny.com (Use code “MOMSHELL” to save 10% off your order)The Shoe Fairy competition heels → shoefairyofficial.com (Use code “momshell” to save 15% off your order)Labwork and Personalized Recommendations:  Practitioner Depot: bit.ly/practitionerdepotxmomshellTwisted DoughReady to eat protein doughhttps://twisteddough.shop/?ref=elarszupOur Amazon storefront- fitness outfits, more supplements, beauty items and competition needs → https://amzn.to/3zySJ4C

In this episode, Mandy and Gillian catch up on what they've been up to and answer some common questions they have had recently.  They discuss their recent vacations, Mandy's back problems and her recovery with her injured pup as well as Gillian's experience staying on her post-show reverse during her family vacation.  During rapid fire rounds, they talk about their favorite exercises for the upper body, post-show treats, and what they like to watch or listen to during cardio. In the Question and Answer portion, the hosts share their favorite show day memories and the importance of immersing themselves in the fitness culture as a part of staying relevant in the fitness industry and feeling a sense of involvement no matter what phase of the journey they are in.  Mandy and Gillian also address common misconceptions about competitors' behavior during prep and on show day as well as neon suits on stage, the need for long hair or hair extensions, and the effectiveness of training fasted or not.  We hope you enjoy all of the juicy nuggets of info shared in this episode and want to hear from YOU any of your burning questions about competing, fat loss, bodybuilding, industry scoop and all things BIKINI!  Be sure to leave a comment or message us on our social media platforms so we can answer your questions in our next Q&A!Mentioned in this episode:Mandy's Recovery→  Chiropractor/Dry Needling & Sports Massage https://www.nxtkc.com/ Justinhttp://www.northlandmedicalmassage.com/ Jenni ShostAbout Momshell Method Fitness:Ready to embark on your fitness journey?  We would love to help you reach any fitness goal from losing the baby weight to crushing your competition goals!  Follow this link to schedule a discovery call with one of our team members and learn how Momshell Method Fitness can provide you with the tools you need to be successful with customized nutrition and training plans for busy moms → bit.ly/loseweightgetsexyContact your hosts:Mandy Rochon Instagram: @ mandyrochonfitnessFacebook: @ Mandy RochonGillian Hughes, IFBB Bikini ProInstagram: @ gillianhughes_momshellFacebook: Gillian HughesMomshell Method Fitness Supplements → momshell-method-fitness.myshopify.com (Use code “BAB” to save 15% off your order)Toxic Angelz Bikinis → toxicangelzbikinis.com (Use code “GILLIAN” or code “MANDY”  to save 15% off your order)Squeeze Me Skinny Waist Trainers → squeezmeskinny.com (Use code “MOMSHELL” to save 10% off your order)The Shoe Fairy competition heels → shoefairyofficial.com (Use code “momshell” to save 15% off your order)Labwork and Personalized Recommendations:  Practitioner Depot: bit.ly/practitionerdepotxmomshellTwisted DoughReady to eat protein doughhttps://twisteddough.shop/?ref=elarszupOur Amazon storefront- fitness outfits, more supplements, beauty items and competition needs → https://amzn.to/3zySJ4C

On today's episode we are delighted to share the news that co-host Gillian Hughes competed at NPC Masters Nationals and won her IFBB PRO CARD!   We are so excited to bring this episode to our audience and share Gillian's recap of show weekend and all the details of how the victory played out!  It has been an incredible journey and from our very first episode of this podcast, we have shared the highs and lows and all of the behind the scenes scoop as Gillian fought her way to the top!  We hope that you are inspired by Gillian's journey and we want you to remember that anything is possible if you don't give up!  Mentioned in this episode:Strong loop bands for booty circuit → Long band: https://a.co/d/7VfJsRG Short loops: https://a.co/d/a0q4gf2Gillian's Booty Circuit → https://www.instagram.com/p/C9W_VCBxoLl/About Momshell Method Fitness:Ready to embark on your fitness journey?  We would love to help you reach any fitness goal from losing the baby weight to crushing your competition goals!  Follow this link to schedule a discovery call with one of our team members and learn how Momshell Method Fitness can provide you with the tools you need to be successful with customized nutrition and training plans for busy moms → bit.ly/loseweightgetsexyContact your hosts:Mandy Rochon Instagram: @ mandyrochonfitnessFacebook: @ Mandy RochonGillian Hughes, IFBB Bikini ProInstagram: @ gillianhughes_momshellFacebook: Gillian HughesMomshell Method Fitness Supplements → momshell-method-fitness.myshopify.com (Use code “BAB” to save 15% off your order)Toxic Angelz Bikinis → toxicangelzbikinis.com (Use code “GILLIAN” or code “MANDY”  to save 15% off your order)Squeeze Me Skinny Waist Trainers → squeezmeskinny.com (Use code “MOMSHELL” to save 10% off your order)The Shoe Fairy competition heels → shoefairyofficial.com (Use code “momshell” to save 15% off your order)Labwork and Personalized Recommendations:  Practitioner Depot: bit.ly/practitionerdepotxmomshellTwisted DoughReady to eat protein doughhttps://twisteddough.shop/?ref=elarszupOur Amazon storefront- fitness outfits, more supplements, beauty items and competition needs → https://amzn.to/3zySJ4C

This week we are joined by April Conley, IFBB Bikini pro who is a posing coach, a wife and mother of 4. April has been competing for 3 years and earned her IFBB pro card at North Americans in 2022.  April experienced the passing of her late husband and turned her pain into a passion for fitness after she realized that she needed a goal and something to look forward to in order to help her through the grieving process.  Eventually this passion turned into the pursuit of competing and she earned her IFBB bikini pro card and has been climbing the ranks ever since with her most recent victory- a masters pro win at the Klash Series Southern USA championships in May of this year.  April shares her top tips for juggling family life and bodybuilding and how her passion for the sport has led to helping others as a bikini posing coach!  We were so inspired by April's strength and perseverance and we know that you will love hearing her story of overcoming grief to become an accomplished athlete who truly lives out her passion and purpose in life!We hope you enjoyed this episode and we would LOVE it if you would rate, subscribe, and leave us reviews on how much this podcast has helped you

In this episode, Gillian is back from NPC Universe in New York and shares her experience competing at nationals with lots of insider tips for our listeners!  In this episode we dive deep into the entire experience as Gillian discusses how the competition went, her placing and the vital feedback she received from the head judge following the competition- you won't want to miss the inside scoop and how Gillian is going to use this experience to fine tune her physique and performance to make another run at her pro card at Masters Nationals later this month!   We want our listeners to learn that competing in a bikini body-building competition is about more than just winning or a placing: it's an opportunity for personal growth and self-improvement.  Having a growth mindset and being open to learning and growing from each competition is key to long-term success in the sport!We hope you enjoyed this episode and we would LOVE it if you would rate, subscribe, and leave us reviews on how much this podcast has helped you

In this episode, Mandy and Gillian catch up on their personal lives as Mandy experiences time at home and Gillian gets ready for the Universe. They also answer rapid-fire questions and share their favorite outfits, guilty pleasures, and favorite prep condiments and seasonings. In this part of the conversation, Gillian and Mandy discuss their favorite exercises for the upper and lower body. They also delve into the topic of booty growth and share their tips for building glute muscles. They emphasize the importance of intensity in training, proper nutrition, and taking time off during an improvement season. They also discuss the factors to consider when determining the length of an improvement season, such as individual goals, health, and mindset. In this final part of the conversation, Mandy and Gillian discuss the steps to earning an IFBB Pro Card and how to interpret judge feedback. They emphasize the importance of staying involved in the sport by attending shows and doing research. They explain that earning a Pro Card is not a straightforward process and often requires competing in regional and national shows. They also discuss the meaning of terms used by judges, such as tighter, more density, fuller, softer, and more balance. They highlight the importance of balance and overall conditioning in winning shows.2024 NPC Universe LIVESTREAM Friday, July 5, 2024 → https://www.fitximagery.com/ulsProducts mentioned in this episodeMandy and Gillian's Fave Crop Tops from Amazon →https://amzn.to/4ezsVFAOther fave cute workout clothes from Amazon → https://amzn.to/4eDAzyJAbout Momshell Method Fitness:Ready to embark on your fitness journey?  We would love to help you reach any fitness goal from losing the baby weight to crushing your competition goals!  Follow this link to schedule a discovery call with one of our team members and learn how Momshell Method Fitness can provide you with the tools you need to be successful with customized nutrition and training plans for busy moms → bit.ly/loseweightgetsexyContact your hosts:Mandy Rochon Instagram: @ mandyrochonfitnessFacebook: @ Mandy RochonGillian HughesInstagram: @ gillianhughes_momshellFacebook: Gillian HughesMomshell Method Fitness Supplements → momshell-method-fitness.myshopify.com (Use code “BAB” to save 15% off your order)Toxic Angelz Bikinis → toxicangelzbikinis.com (Use code “GILLIAN” or code “MANDY”  to save 15% off your order)Squeeze Me Skinny Waist Trainers → squeezmeskinny.com (Use code “MOMSHELL” to save 10% off your order)The Shoe Fairy competition heels → shoefairyofficial.com (Use code “momshell” to save 15% off your order)Labwork and Personalized Recommendations:  Practitioner Depot: bit.ly/practitionerdepotxmomshellTwisted DoughReady to eat protein doughhttps://twisteddough.shop/?ref=elarszupOur Amazon storefront- fitness outfits, more supplements, beauty items and competition needs → amazon.com/shop/momshells

In this episode, Mandy and Gillian discuss their experiences with post-show off seasons and the importance of having a plan and a healthy mindset during this time. They share their personal struggles with disordered eating and the challenges they faced in the past. They also highlight the importance of seeking support and resources, such as Celeste's program. for those who are struggling with relationships with food. In this conversation, Gillian and Mandy discuss the challenges and science behind post-show eating and the importance of understanding the body's hormonal changes during the reverse dieting process. They emphasize the need for patience, self-compassion, and communication with friends and family during this phase. They also share personal experiences and tips for staying motivated and focused on long-term goals.If you are ever struggling with your reverse diet, rather you are 1 week post show or more. We have been through it. Feel free to reach out through social media or this podcast. As we are for you, we want to provide you with all the resources possible to help. Below is the link for Celeste Rains-Turk Coaching Series. Remember every athlete has gone through their share of issues with food. Celeste Rains-Turk Free 7 Day Food Relationship Coaching Series → https://celestial.fit/About Momshell Method Fitness:Ready to embark on your fitness journey?  We would love to help you reach any fitness goal from losing the baby weight to crushing your competition goals!  Follow this link to schedule a discovery call with one of our team members and learn how Momshell Method Fitness can provide you with the tools you need to be successful with customized nutrition and training plans for busy moms → bit.ly/loseweightgetsexyContact your hosts:Mandy Rochon Instagram: @ mandyrochonfitnessFacebook: @ Mandy RochonGillian HughesInstagram: @ gillianhughes_momshellFacebook: Gillian HughesMomshell Method Fitness Supplements → momshell-method-fitness.myshopify.com (Use code “BAB” to save 15% off your order)Toxic Angelz Bikinis → toxicangelzbikinis.com (Use code “GILLIAN” or code “MANDY”  to save 15% off your order)Squeeze Me Skinny Waist Trainers → squeezmeskinny.com (Use code “MOMSHELL” to save 10% off your order)The Shoe Fairy competition heels → shoefairyofficial.com (Use code “momshell” to save 15% off your order)Labwork and Personalized Recommendations:  Practitioner Depot: bit.ly/practitionerdepotxmomshellTwisted DoughReady to eat protein doughhttps://twisteddough.shop/?ref=elarszupOur Amazon storefront- fitness outfits, more supplements, beauty items and competition needs → amazon.com/shop/momshells

 In this episode of Bikinis After Babies, host Mandy and Gillian are joined by a true legend Angelica Teixeira. Angelica is a 2x Ms. Bikini Olympia Champion and 4x Ms. Bikini International! Angelica took a break from competing after the 2020 Olympia to start her family welcoming her daughters Alyssa and Ayla in 2021 and 2023.  Angelica returned to the IFBB Pro Bikini stage at the Arnold Classic this year and wowed the judges and fans with her incredible physique and presentation- an incredible feat just a year after her youngest daughter was born. She talks about the challenges she faced in obtaining her pro card and the perseverance and determination that led her to success. Angelica speaks about her knee injury and how she overcame it to continue competing. She emphasizes the importance of training to win and never giving up on your goals. Angelica shares her journey of balancing motherhood and competitive bodybuilding. She emphasizes the importance of balance and enjoying life while maintaining a healthy lifestyle. Angelica also discusses how she juggles her responsibilities as a mother, wife, coach, and sponsored athlete, and how she involves her children in her fitness journey. She believes that being a positive role model for her children and showing them the dedication and hard work required to achieve goals is important. Angelica's story is inspiring for moms and women who want to get back into shape and pursue their passions.We were so inspired by this conversation with Fallon and we hope you find value in this powerful interview!!   Make sure to rate, subscribe, and leave us reviews on how much this podcast has helped you

In this episode, Mandy and Gillian are BACK from their competitions and hopped right on the mic to share all the tea and their feelings about their experiences from show day!  Mandy competed at the NPC Dual of Champions in Omaha Nebraska while Gillian traveled to DC to compete at the NPC DC Pro/AM on the very same day!  The hosts share all the exciting details about their show day experiences, their placings and their plans following the shows- you won't want to miss the inside scoop and how Mandy and Gillian are going to use the vital judge feedback and show day experiences to grow and improve in order to continue to rise in the bikini division!   We want our listeners to learn that competing in a bikini body-building competition is about more than just winning or a placing: it's an opportunity for personal growth and self-improvement.  Having a growth mindset and being open to learning and growing from each competition is key to long-term success in the sport!  Make sure to rate, subscribe, and leave us reviews on how much this podcast has helped you

In this episode, Mandy and Gillian welcome IFBB Bikini Pro Fallon Wainwright, a wife and mother of 2 girls ages 14 and 5. Fallon is a clinical researcher who began competing in 2020 earning her pro card at Masters Nationals in July of 2022.  Fallon shares her experience beginning her competition journey just a year after the birth of her youngest daughter and her path to earning her pro card after much perseverance and dedication!  As a mom of two, Fallon shares with our audience how she juggles mom life with her professional career AND her career as a pro bikini athlete!  Fallon also discusses the unexpected loss of her father during her 2023 season and how she overcame grief to find renewed purpose and passion for the sport of bikini bodybuilding!We were so inspired by this conversation with Fallon and we hope you find value in this powerful interview!!   Make sure to rate, subscribe, and leave us reviews on how much this podcast has helped you

You've been preparing for months for your competition….what happens if you're not ready?  How do you know if you're ready?  These are common concerns competitors have as they embark on their journey towards a competition and in today's episode, hosts Mandy and Gillian share their insight pertaining to the mindset and head games we can experience as bikini bodybuilders.  The process of preparing for a competition is challenging, yet deeply rewarding and we hope that in today's episode you will find comfort in knowing that how you're feeling is common and how to set up your prep with appropriate timelines and realistic expectations so that you can be successful and crush your goals!!Make sure to rate, subscribe, and leave us reviews on how much this podcast has helped you

In this episode with Mandy and Gillian the Struggle is real

On this week's episode of Bikinis After Babies. Host Mandy Rochon and Gillian Hughes. Interview Josie Kloppenberg, a first-time master's bikini competitor. Josie shares her experience as she prepares for her first bikini competition at the NPC Midwest St. Louis Show. Josie did not prep alone, her husband also prepped for his first show alongside her. Listen as she shares great insight to how she structures her day to juggle meal prepping, posing, workout time, family, and how she even did it through the holiday season!  As a new athlete for the first time on stage, she shares how it felt holding poses, getting ready, and some of her toughest moments. If you are getting ready to step on stage or even wondering “how can I manage life and prep”. you are not going to want to miss this episode! You will learn tips and tricks through Josie's journey and what is most important through your journey.Make sure to rate, subscribe, and leave us reviews on how much this podcast has helped you

This week, Mandy and Gillian dive deep into the hard times all athletes endure in contest prep and discuss helpful strategies that create mental toughness that is necessary in order to be successful in reaching your goals

This week, Mandy and Gillian dive deep into the hard times all athletes endure in contest prep and discuss helpful strategies that create mental toughness that is necessary in order to be successful in reaching your goals

In this episode, Mandy and Gillian welcome IFBB Bikini Pro and Masters Olympian Janine Herrera who shares her journey as a single mother of three daughters rising to the top of the ranks as a bikini pro!  Janine shares how getting started competing had a tremendous positive impact on her mental health as she navigated a divorce and adjusted to life as a single mom.Janine's highest accomplishment was her 2nd place victory at the Masters Olympia in 2023 and opens up with our listeners that she had prayed for this to become a reality prior to the announcement of the return of the Masters Olympia- proof that you can manifest your dreams into a reality!!   As a true ambassador of the masters bikini division, Janine also discusses the challenges that many women face competing later in life and how she balances her responsibilities as a mom, athlete, board certified nurse practitioner and online health and fitness coach.  Her passion is to use her experiences to inspire and help women on their fitness journeys, particularly focusing on hormone health and empowering women to prioritize their well-being.  We loved every minute of this heartfelt and inspiring conversation with Janine and we hope you find value in this powerful interview!!   Make sure to rate, subscribe, and leave us reviews on how much this podcast has helped you

In this episode, Mandy and Gillian welcome Doctor of Physical Therapy Tina Patti, a mother herself who specializes in pelvic floor therapy helping her patients with a variety of pelvic floor issues from diastasis recti, urinary incontinence, pelvic pain and sexual dysfunction.  In this episode, Tina explains the importance of addressing these issues and dispels the misconception that they are a normal part of aging or childbirth.  The ladies discuss the importance of posture, hip strength, and abdominal muscles and how they play a role in pelvic floor health, core strength and even glute development!  You will learn how kegel exercises can be effective for strengthening the pelvic floor, but since it is important to do them correctly, you'll also learn some tips and tricks to help you benefit from this exercise.   We know you'll find humor in this fun episode- and if you laugh so hard you pee, you definitely need to listen through to the end!  Make sure to rate, subscribe, and leave us reviews on how much this podcast has helped you

In this episode, Mandy is BACK from her first competition of her 2024 season in Orlando Florida and shares all the exciting details about her show day experience!  In this episode we dive deep into the entire experience as Mandy discusses how the competition went, her placings and the vital feedback she received from the judges following the competition- you won't want to miss the inside scoop and how Mandy is going to use this rewarding experience to head back to camp to grow and improve in order to continue to rise in the bikini division!   We want our listeners to learn that competing in a bikini body-building competition is about more than just winning or a placing: it's an opportunity for personal growth and self-improvement.  Having a growth mindset and being open to learning and growing from each competition is key to long-term success in the sport! Make sure to rate, subscribe, and leave us reviews on how much this podcast has helped you

In this episode, Mandy and Gillian discuss a popular topic when it comes to competing…..PEAK WEEK!  There are many misconceptions about this magical week leading into your competition and this episode will provide insight when it comes to water, food, routines, organization, what to expect and mistakes to avoid making so that your show day experience can be seamless and you can display all of your hard work on stage beautifully!  Mandy opens up about how she is feeling going into her first competition of the 2024 season after a long break- if you've followed along since our first episode, you'll get in your feels with us as this big day approaches for our girl!.  This episode is jam packed with all the feels and tons of useful info to help you on your fitness journey! Make sure to rate, subscribe, and leave us reviews on how much this podcast has helped you