The #swolemates podcast

Luke and Holly discuss what the differences are in training goals versus just going to the gym to "work out". There is a BIG difference in your lifestyle and your goals, and where you should focus your efforts. #doctortobe #onlinecoaching #competitor #womensphysique #figure #bodybuilding #girlswholift #swolemates #fitmom #personaltrainer #coach #phdstudent #fitover50 #healthandwellness #lifestyle #focusonyourgoals #doctoralcandidate #macros #fitover40 #fitdad #mensclassicphysique IG: https://instagram.com/fit_with_holly https://instagram.com/kratos_bodybuilding --- Support this podcast: https://anchor.fm/swolemates9/support

The #swolemates are back to discuss off-season gains! As the holidays roll around, most bodybuilders find themselves in a gaining mode, unless you are going to the Olympia! or an end-of-the-season competition. 0:45 How do you make a plan for your off-season gains? 1:15 can you stay super shredded and still gain alot of muscle? 2:00 hitting macros is important 2:38 dirty bulk 3:55 protein goals in offseason vs prep season 5:40 can you gain muscle AND stay lean at the same time? 6:55 lead in to next video topic (working out vs training) Follow us on IG: https://www.instagram.com/fit_with_holly You can find all of our platforms and channels in my bio (Holly) https://www.instagram.com/kratos_bodybuilding --- Support this podcast: https://anchor.fm/swolemates9/support

Swolemates update from San Antonio, TX This was in August when we traveled to TX and we discuss things we do to stay on track while traveling. swolemates update- staying on track travel tips prioritizing protein HEB store is bomb!! The swolemates are here to talk about all things related to bodybuilding and the whole lifestyle. We would love for you to join us here as well as on our YouTube channel- youtube.com/c/fitwithholly Luke and Holly are both now deep into the offseason! OMG-sometimes food is hard! We are both currently seeking the #gains and trying our best to put on some size in this offseason. Please drop any questions/comments below, and please LIKE and SUBSCRIBE while you are here-SHARE as well! We greatly appreciate everyone here and love the conversation #swolemates #bodybuilding #competition #fitover40 #fitover50 #lifestyle IG:Holly- instagram.com/fit_with_holly Luke-instagram.com/kratos_bodybuilding We would love for you to follow us on our journeys. Til next time-crush those workouts!! Please reach out for coaching inquiries to www.fitwithholly.com --- Support this podcast: https://anchor.fm/swolemates9/support

We have just a quick chat today about our vacation we just came back from; IF we stayed on track, AND things you can do to help stay on track during the summer months. The swolemates are here to talk about all things related to bodybuilding and the whole lifestyle. We would love for you to join us here as well as on our YouTube channel- youtube.com/c/fitwithholly Holly is currently about 10 weeks post April 2022 competition Luke is a few months past his last competition, the Yorton Cup (October 2021)-trying to keep growing and keep bodyfat gain to a minimum. His next competition will likely be later this year (to hopefully qualify for the Yorton Cup) We are both currently seeking the #gains and trying our best to put on some size in this offseason. Please drop any questions/comments below, and please LIKE and SUBSCRIBE while you are here-SHARE as well! We greatly appreciate everyone here and love the conversation #swolemates #bodybuilding #competition #fitover40 #fitover50 #lifestyle IG:Holly- instagram.com/fit_with_holly Luke-instagram.com/kratos_bodybuilding We would love for you to follow us on our journeys. Til next time-crush those workouts!! --- Support this podcast: https://anchor.fm/swolemates9/support

Catching up on some pre competition talk on the swolemates Episode 18 2022 was a whirlwind of a prep really-going back to figure after 8 years of prepping for women's physique was quite a change. I worked with a posing coach this time which made a HUGE difference. We will continue to bring you weekly content about bodybuilding life, competition prep, offseason gains, and all the health and fitness talk you can probably stand! Please let us know if you have topics you'd like to discuss or have us cover-we have some cheat days planned (maybe already completed one but not sure we documented LOL) Let us know what you'd like to see! and please SHARE and COMMENT and of course LIKE if you want us to continue-we appreciate you so much! --- Support this podcast: https://anchor.fm/swolemates9/support

Swolemates Update #16 Please SHARE our content if you like it; it helps us so much if just one more person can join in our YouTube family each week! Please ask questions and follow our journeys together as "swolemates". I G-fit_with_holly and ocb_kratos Please let us know your thoughts about "influencers" pretending to be natty! Also, please, please don't fall into the comparison trap on social media. We all come from different backgrounds, have different bodies, genetics, and goals. You are uniquely YOU, so your plan must be one that you can realistically stick to over time, as well as your nutrition. There is NO quick fix! Be dedicated and consistent and you will get there! --- Support this podcast: https://anchor.fm/swolemates9/support

Swolemates Update #15 Y'all it has been quite a minute since I have posted a video! My competition is now over, and I placed first in Figure 50+ and second in open Figure in my height class. I definitely think it was my best show so far, and now we are just back to the drawing board and trying to put on some more muscle. We would love to have your support in growing this channel! Let us know in the comments what you would like to discuss, learn more about, or are just interested in. This channel is all about fitness, mostly bodybuilding, but often some health and wellness topics as well. Please visit our IG pages- https://instagram.com/fit_with_holly https://instagram.com/ocb_kratos websites http://fitwithholly.com http://hollyfields.coach (for women interested in body transformations) --- Support this podcast: https://anchor.fm/swolemates9/support

We upload from our YouTube channel into podcast form! Please visit and subscribe to both the podcast and the YouTube channel. http://youtube.com/c/fitwithholly Let us know what you think and please SHARE our content! WE appreciate you so much! Thanks for listening! Holly & Luke (the swolemates) --- Support this podcast: https://anchor.fm/swolemates9/support

Today we discuss WHAT a swolemate is, and WHY you should be one? What are the benefits of being in a relationship with someone that is your "swole" soulmate. Update on Holly's competition prep-12 weeks out! #swolemates #fitcouples #couplegoals #doctortobe #onlinecoaching #competitor #womensphysique #figure #bodybuilding #girlswholift #swolemates #fitmom #personaltrainer #coach #phdstudent #fitover50 #healthandwellness #lifestyle #focusonyourgoals #doctoralcandidate #macros #fitover40 #fitdad #mensclassicphysique --- Support this podcast: https://anchor.fm/swolemates9/support

Swolemates Update S1:E12 11 weeks out 151.4, 18.4 (period time ) .4 gain Luke has gained 10 lbs in January Going out to eat and choices Being prepared How do you prepare for eating out when you have goals? #doctortobe #onlinecoaching #competitor #womensphysique #figure #bodybuilding #girlswholift #swolemates #fitmom #personaltrainer #coach #phdstudent #fitover50 #healthandwellness #lifestyle #focusonyourgoals #doctoralcandidate #macros #fitover40 #fitdad #mensclassicphysique --- Support this podcast: https://anchor.fm/swolemates9/support

Topic Best foods to prep for your bodybuilding goals Proteins Carbs Fats Luke and I discuss our 3 favorite of each for ease of preparation and personal preference (economical) #doctortobe #onlinecoaching #competitor #womensphysique #bodybuilding #girlswholift #swolemates #fitmom #fitdad #fitover40 #mensclassicphysique #personaltrainer #coach #phdstudent #fitover50 #healthandwellness #lifestyle #focusonyourgoals #doctoralcandidate #macros You can also find us at https://www.youtube.com/c/fitwithholly --- Support this podcast: https://anchor.fm/swolemates9/support

Swolemates update S1:E10 Progress update-pics will be next week-up maybe 1 lb this week even though average calories was lower; steps were also up 151.6, 18.3 (0.8 lb gain) Holly is currently about 13 weeks out from her planned April 2022 competition (currently around 152 lbs, 16% bodyfat as of this video recording on Jan. 17) I will be posting 2 videos per week to catch up to where I am currently (at 7 weeks out on 3/12/22) Luke is now several past his last competition, the Yorton Cup (October 2021)-trying to keep growing and keep bodyfat gain to a minimum. His next competition will likely be later this year (to hopefully qualify for the Yorton Cup). He is currently around 210 lbs and likely still under 10% bodyfat, but we will update soon with progress pictures. This episode is about GYM ETIQUETTE What should you do and NOT do at the gym-it's the time of year when newcomers may or may not know what is considered "acceptable". Make the best of your gym time! Please drop any questions/comments below, and please LIKE and SUBSCRIBE to our YouTube channel as well (Fit with Holly)-SHARE as well! We greatly appreciate everyone here and love the conversation #swolemates #bodybuilding #competition #fitover40 #fitover50 #lifestyle --- Support this podcast: https://anchor.fm/swolemates9/support

Luke and Holly discuss today what to do when you are feeling under the weather-should you train or not? Thanks for listening to our podcast! You can see our discussion (in video form) on our YouTube channel- We would love for you to join our fitness family by subscribing to our channel or podcast! You can ask any questions you would like for us to cover on future episodes www.youtube.com/c/fitwithholly --- Support this podcast: https://anchor.fm/swolemates9/support

Thanks for listening to our podcast! You can see our discussion (in video form) on our YouTube channel- We would love for you to join our fitness family by subscribing to our channel or podcast! You can ask any questions you would like for us to cover on future episodes www.youtube.com/c/fitwithholly --- Support this podcast: https://anchor.fm/swolemates9/support

Luke and Holly are back for another update and topic of the week! Be sure to view the video on our YouTube channel! https://youtu.be/QiUr1LpxRUY We would love for you to ask questions and join our fitness community! --- Support this podcast: https://anchor.fm/swolemates9/support

Today, Luke and Holly discuss where they are in their competition prep/offseason. The main discussion is about supplements-what do you need and why? What are the favorites and most useful? You can also find the discussion on our YouTube channel http://youtube.com/fitwithholly --- Support this podcast: https://anchor.fm/swolemates9/support

A question from one of our followers: should your workouts change when you are trying to lose fat? It's a common theory that when prepping for a show or trying to cut fat, you might increase your reps in your workout and possibly even lower the weight used. Luke and Holly will discuss this topic today, along with their weekly update in progress. Holly is currently about 15 weeks out from her planned April 2022 competition (currently around 152 lbs, 16% bodyfat) Luke is a few months past his last competition, the Yorton Cup (October 2021)-trying to keep growing and keep bodyfat gain to a minimum. His next competition will likely be later this year (to hopefully qualify for the Yorton Cup). He is currently around 210 lbs and likely still under 10% bodyfat, but we will update soon with progress pictures. Please drop any questions/comments below, and please LIKE and SUBSCRIBE while you are here-SHARE as well! We greatly appreciate everyone here and love the conversation #swolemates #bodybuilding #competition #fitover40 #fitover50 #lifestyle --- Support this podcast: https://anchor.fm/swolemates9/support

This week we discuss setting up your macros in MFP with the goal of muscle-building. Luke and Holly are here talking about all things competition, off-season, bodybuilding, and LIFE! We will let you know where we are in prep or in the off-season, updates on progress, training, etc. Please join us each week! Let us know if you have questions! http://www.fitwithholly.com http://www.facebook.com/fitwithhollylogan http://www.facebook.com/fitnessbyholly https://www.instagram.com/fit_with_ho... #macros #bodybuilding #musclegain #swolemates #myfitnesspal --- Support this podcast: https://anchor.fm/swolemates9/support

Luke and Holly are here talking about all things competition, off-season, bodybuilding and LIFE! We will let you know where we are in prep or in the off-season, updates on progress, training, etc. Please join us each week! You can also find this on YouTube so you can actually see us and our progress updates. https://www.youtube.com/c/fitwithholly --- Support this podcast: https://anchor.fm/swolemates9/support

Luke and Holly are here talking about all things competition, off-season, bodybuilding and LIFE! We will let you know where we are in prep or in the off-season, updates on progress, training, etc. Please join us each week! You can also find this on YouTube so you can actually see us and our progress updates. https://www.youtube.com/c/fitwithholly --- Support this podcast: https://anchor.fm/swolemates9/support

9 days out from the OCB Yorton Cup 2021 We discuss things he has learned since his last competition, how this prep has been different from others, and future goals. https://www.instagram.com/ocb_kratos https://www.instagram.com/fit_with_holly --- Support this podcast: https://anchor.fm/swolemates9/support