competition prep

In this interview episode, I sat down with my client, Allison Campbell. She is an NPC bikini competitor in the post show season of bodybuilding who wanted to go on prep for her first bikini show with her mental health on the forefront. We went into the details of her physical transformation and dedication it took for her to drop down to a whopping 6.9% body fat (something I had never seen be done before with another female client of mine) while still eating relatively flexible and keeping her mental health a priority! Also learning to appreciate the process more than the destination. That is what makes the craft itself feel so prideful and empowering, being able to show ourselves we can do the hard things and have more integrity over our self-discipline. 

Tune in as we share our experiences both in and out of prep season and what it takes to actually build a physique that is sustainable and progressive, the challenges that we overcame, the success of our dedication to the craft, and the itch that will continue to live on in our hearts as true competitors to get back on stage and do it all over again. 

In this interview episode, I sit down with Pete Ciccone and Emily Chang to discuss the importance of supplementation and sticking to a plan when it comes to peak performance and bodybuilding. I had them express the concerns and supporting arguments as to why supplementation and hormone replacement therapy (HRT) is recommended for those looking to step on stage as a physique competitor.

Pete Ciccone is a Physique Specialist, Industry Consultant and contributing writer for both Oxygen Magazine and Status Fitness Magazine. Pete is a registered nurse specializing in hormonal health. He’s been a personal trainer and a competitive bodybuilder since 1989 and has coached hundreds of athletes to pro status. He is the creator of 619 Muscle along side his girlfriend and athlete , Emily Chang, who is a master of sports psychology and trainer with 619 Muscle.

Emily is a former member of the military and earned her pro card as a bikini competitor while she was in active duty. She transitioned into a competitive and lifestyle coach as she also transitioned herself into a wellness competitor helping female bodybuilders with their internal and external transformations.

Tune in as we share our experiences in bodybuilding, hormone replacement therapy, and the importance of sticking to the plan with a trusted  physique expert!

You can find Pete and Emily online via instagram @pete619muscle @fitem_wellness and @619muscle as well as through their website www.619muscle.com

In this solo episode, I talk about my recent visit to Fort Lauderdale, Florida to visit my coach and how I caught myself several times in a comparison trap among so many beautiful female models and influencers and how important it is to remember you are never going to be “them,” nor they you.

To get out of comparison traps, start by cultivating self-awareness. Recognize when you're comparing yourself to others and understand the negative impact it can have on your well-being. Shift your focus inward, emphasizing your unique qualities and strengths. Celebrate your achievements, no matter how small, and set realistic, personalized goals.

Instead of comparing, seek inspiration from others. Learn from their experiences without using them as a standard or level you must reach. Cultivate self-compassion by treating yourself with kindness and acknowledging that everyone has their own strengths and weaknesses.

Practice mindfulness to become aware of negative thoughts and emotions associated with comparison. Redirect your focus positively and surround yourself with supportive, uplifting individuals. Most importantly, prioritize personal growth over external validation, emphasizing continuous improvement aligned with your own aspirations rather than external benchmarks.

Ways to connect:
Instagram: @Mermaid.Bre @TheM3Podcast
Website: www.mermaidmethod.com
My Favorite Supplements + FREE Shipping: https://1stphorm.com/mermaid
Other Resources: linktr.ee/MermaidMethod

Our mistakes don't define us, they transform us.

Join Conscious Collaborators, Lisa and Emily as they discuss mistakes and how to reframe these occurrences that miss the mark so that you can redirect actions and allow in better opportunities for your life and business.

Continue the conversation by joining The Conscious Collaboration on Facebook inside of the Conscious Collaboration Collective.

See you in 5!

Emily and Lisa

Connect with us!

Instagram - Conscious Collaboration Podcast

Email
consciouscollaborationpodcast@gmail.com

Emily
Instagram - @emily_ironyogi
Instagram - @ironyogi_fitness
Instagram - @the_studieaux

www.ironyogifitness.com
www.thestudieaux.com

Lisa
Instagram - @cloud9fengshui

www.cloud9fengshui.com

Atapa Red Light Therapy devices
www.myatapa.com
Atapa Red Light Therapy discount code: collab15

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode 170 Olympia 2023 Preview of all the women’s divisions. Sarah Ford Bishop joins me for this one and we’ll be back to do a recap after this weekend!

Here’s a complete written list of all the qualified olympians in every division: https://fitnessvolt.com/2023-mr-olympia-qualified-athletes/


1. Women’s bodybuilding 
2. Wellness 
3. Women’s physique 
3. Fitness
4. Figure
6. Bikini 

Support the show by subscribing!! https://www.buzzsprout.com/711555/support

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! 


Sign up for my newsletter: http://eepurl.com/b6uPd5

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Coaching inquiries email Debra: buffcake22@gmail.com 

Contact Sarah: https://linktr.ee/sarahford?utm_source=linktree_profile_share&ltsid=7e34a653-41e2-471c-ab79-8f54e3b9a18d


Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

In this interview, I get to sit down with IFBB bikini pro, Milene Lingiardi. She is a full time civil engineer, working with renewable energy, while earning her pro title in the International Federation of Bodybuilding as a bikini competitor. Milene is originally from Brazil and began her fitness journey during her first year of college, back in 2009. Teb years later, Milene decided to sign up for her first bodybuilding competition in 2019. I’m personally inspired by Milene learning about her love for nutrition, as plant-based competitor. She chose to commit to a plant-based diet after watching the documentary, “The Game Changers,” back in early 2021 and has dedicated herself to a plant-based diet ever since. Knowing that a plant-based diet gives her optimal nutrition and energy for LIFE. 

Want to learn more? You can connect with Milene and myself directly through the links below.

Instagram:
Milene - @MileneLingiardi
Breanna - @Mermaid.Bre & @TheM3Podcast

Website: www.mermaidmethod.com

New Coaching Site Launching August 28, 2023!:
https://getstarted.mermaidmethod.com/?_kx=

My Favorite Supplements: https://1stphorm.com/mermaid

Other Resources: linktr.ee/MermaidMethod

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #158 your May Meal Plan! It is a sample diet of delicious meals/recipes tallying 1718 calories 171gP 187gC 37gF. If you’d like the written pdf shoot me an email to Debra at buffcake22@gmail.com and Venmo Debra-Terpstra $10 and I’ll send it right out!

In this episode I also talk why we do hard things referencing distress versus eustress.

I share that I’ll be emceeing the Grand Rapids Bodybuilding Championships Saturday May 20. Hope to see you there!
Much love!!

Article: https://www.betterup.com/blog/examples-of-eustress
The Drive Podcast: Impact of stress on our physical and emotional health w/ Dr Robert Sapolsky Ph D
https://podcasts.apple.com/us/podcast/the-peter-attia-drive/id1400828889?i=1000610372028

Mentions:
@peterattiamd
@chriswillx
@joerogan

Just a note: I’ll be accepting online clients for lifestyle and natural competitions if you’d like to connect with me to be on that wait list for summer/fall. Coaching inquiries, questions, concerns, or comments, email Debra: buffcake22@gmail.com 

Support the show by subscribing!! https://www.buzzsprout.com/711555/support

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! 

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #157 interview with IFBB Figure pro Kate Grevey. 

This was such a fun and very honest chat. I’ve known Kate for many years (we met working together for Isolatorfitness at the Arnold Sports Festival in 2016) and her candor and spirit are relatable and refreshing. She’s been competing since 2002 and takes us on the entire journey with aspirations to be an IFBB natural pro. The tenacity and drive Kate has for the sport is undeniably respectable. Her passion for bodybuilding is apparent.  Throughout this interview she openly shares where, when, and why, along the way she eventually incorporated drugs to achieve her pro card goal.  A story any female should hear before examining what it takes to be competitive in this sport, I’m grateful to Kate for her realness. She loves her story and I love it too. Lots to absorb here, I hope you all enjoy this convo between friends. 

Topics covered

1. Her intro 
2. Cigarettes, thigh gaps and punishing workouts: how the 80’s/90’s  ruined us 
3. Her first show in fitness in 2002 at 21
4. What she learned from each coaching experience: protein for building muscle, starving in prep, and macro matching 
5. Why she left the natural federation 
6. Hormone replacement therapy and her experience with medical doctors 
7. Finally adding PED’s 
8. Standing her ground with coaches and finding one that aligned with her long and short term goals
9. Judge Cliff Bomar: “You don’t want to get your pro card too early”
10. Missing her IFBB pro card by one place six times 
11. Considering downsizing to bikini? 
12. Finding your purpose with competing (the goal is a moving target)
13. Finally getting her pro card 
14. The importance of losing REPEATEDLY
15. 90’s diet culture 
16. Her current coach Jason Theobald 
17. Keeping her daughters from body image issues and where self worth comes from 
18. Asking your coach questions and things we know now about competing as women 
19. Final thoughts (Any regrets?)

Mentions:

@kategrevey_ifbbpro

@scoobyprep1_ifbbpro

Support the show by subscribing!! https://www.buzzsprout.com/711555/support

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! 

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Coaching inquiries email Debra: buffcake22@gmail.com 

On this week's podcast, we are thrilled to welcome Kait Ann-Michelle as our guest speaker. Kait is a highly accomplished professional in the field of health and wellness, with a wealth of knowledge and expertise to share. She holds a Bachelor's degree in Biology with a concentration in Pharmaceuticals, a Master's degree in Physique Enhancement from the University of South Florida, and has studied Functional Medicine extensively. Currently, Kait is pursuing a degree in Clinical Psychology with a focus on behavior and relationships. With her diverse background, Kait is uniquely qualified to help her clients achieve their health and fitness goals, as well as master their mindset and overcome the harmful effects of diet culture. Join us as we delve into a fascinating conversation with Kait Ann-Michelle as we focus on the psychology of the physique athlete. 
 
Kait's Links:
https://beacons.ai/kaitannmichelle

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Rob Lipsett is a renowned online coach, fitness YouTuber, best-selling author, and founder of Game Plan and Fuel Cakes. As one of the original Irish fitness accounts on YouTube, Rob has rapidly scaled across various social platforms and launched many successful businesses. In 2019, Rob published The Rob Lipsett Game Plan book, which focuses on three key elements of fitness: mindset, nutrition & training.

Rob returns to episode 135, where he dives deep into his upcoming competition prep. In this episode, Rob shares his insights on environment design, goal-setting, lifestyle changes, setting standards, overcoming complacency, scaling your business, and going all-in on yourself.

If you enjoyed this session, we would appreciate it if you could kindly leave a five-star rating on Spotify and Apple Podcasts, and share the episode on Instagram.

Enjoy internet friends.

⏺️ Voics: https://www.voics.co/

🎙️ Podcast University: https://bit.ly/3Dqip2S

🎤 Podcast Accelerator: https://bit.ly/3f1ir81

📞 Schedule Free Call: https://bit.ly/3GsNyTU

⭐ Leave a Spotify Review: https://spoti.fi/36RrL9Y

 Leave an Apple Reviews: https://apple.co/3uCwViF
 
(00:00) Introduction
(03:48) Why Rob Lipsett is competing in bodybuilding
(06:53) Did Rob Lipsett become complacent?
(09:45) Using negatively to motivate you to get started
(11:15) Creating an ideal life design and game plan
(13:30) How Rob Lipsett made money online initially
(16:15) Having a singular focus and goal
(18:50) How to build a large community
(22:55) Rob Lipsett’s strategy to build a hardcore community
(27:35) How Rob’s upbringing influenced his life
(30:45) The importance of environment design and network
(33:50) The benefits of travelling for personal development
(38:30) Can online coaching be scalable as you grow?
(41:05) Helping other people around you to grow
(44:30) The benefits of quitting alcohol to get what you want
(52:25) Has Rob Lipsett ever been negatively affected by social media?
(55:30) Why LinkedIn is the strongest platform for selling
(01:04:00) Not caring too much and getting the reps in
(01:05:10) Systems Rob used to scale his business
(01:12:45) Has Rob Lipsett’s relationship with money changed over time?
(01:17:45) The bigger impact you want to make the longer the timeframe
(01:22:55) Retention rate will tell you everything you need

Socials:
- LinkedIn: https://bit.ly/3FCS3JA

- Twitter: https://bit.ly/3ExJ26Z

- YouTube: https://bit.ly/3HleVy2

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #145 and we are kicking off 2023 with the delightful IFBB Fitness Pro Kate Errington. @kate.errington 

 This was an incredibly fun chat, and in this episode Kate shares her journey into bodybuilding, talks about her unique job as a burlesque dancer in the UK, updates us on giganterboob (both her implants ruptured please check her instagram for the full story in pictures), and she verbally contemplates how the ruptures caused her to miss the 2022 Olympia, and then deliberates future competing. Such a relevant convo. Kate is charming, intelligent, and real and her character is unique. This interview was my pleasure and the perfect start to 2023. Oh and if you’re wondering what a lifetime natural athlete and Olympian looks like, open your eyes and check out Kate. Not many can say this. She’s a tremendous example of when hard work meets genetics. Hope you love this one! Happy new year! 

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! 

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Coaching, questions, comments please email Debra: buffcake22@gmail.com 

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #143 and Sarah Ford Bishop joins me to cover some of our favorite 2022 Olympia women’s bodybuilding and bikini contenders! Olympia is this weekend! Follow the Olympia instagram page mentioned below to order the weekends full events via pay per view! Thank you Sarah for your insight! It’s always a pleasure talking bodybuilding with another so passionate about the sport. 

Mentions:

@sarahfordbishop 

@mrolympiallc 

@buffcake22 

@thewomensfittest 

BODYBUILDING

@mzprettymuscle 

@marvelousv 

@helletrevino 

@michaelaaycock 

@tivancik_ifbbpro 

@ashahadley 

nadia.capotostoifbbpro

@maylaash 

BIKINI

@jenniferdorie_ifbbpro 

@janetlayug 

@lauraliechap 

@ashleykfit 

@isapecini 

@ivi_escandar_ 

@indiapaulino 

@2x_ms_olympia (not shown just mentioned) 

@maureenblanquisco.pro 

justinemunro (who I couldn’t remember) 

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! 

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Coaching/questions/comments email Debra: buffcake22@gmail.com 

#bodybuilding #bikini #olympia #vegas #christmas #olympia2022 #squats #fitness #diet #contestprep 

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #140 interview with IFBB Fitness Pro Ariel Khadr!

What a privilege to have a fun insightful chat with Miss fitness international, and the youngest female competitor to ever earn her pro card IFBB Fitness pro Ariel Khadr. This convo really flowed in a very genuine way. Ariel is bubbly and sweet and positive and sees the glass half full with logic and insight into everything. Truly loved this interview so much and grateful to her for sharing time just 3 weeks out from the Olympia where she’ll be fighting for that title! Wishing her nothing but success! Please note there is a 1-2 minute silence where we watch her routine from the Arnold on her YouTube Channel. You can view that if you watch the video on YouTube (buffcake22). Ariel’s YouTube is: https://youtube.com/@ArielKhadr 

Topics Covered:

1. Her background in gymnastics and fitness America and taekwondo
2. The IFBB Fitness category is underrated due to degree of difficulty w/performance 
3. Finding her love for performing 
4. Both her parents were bodybuilders and how that shaped her norms for the female physique during the time of social norms being Victoria’s Secret models 
5. BMI index 
6. Her perspective and opinion on gymnastics for children 
7. Getting her pro card at 17 (youngest ever) and then her 6 year break before competing on the pro level 
8. The things of our childhood that make us strong and if we’d change them and what we learn from them 
9. Community showers 
10. Having a family 
11. The levels of the pro level of competing 
12. College life off of all sports 
13. Her degree in physiology sociology and job in audiology 
14. Fun questions 
15. Final thoughts 

Mentions:

@itsarielkhadr

@kate.errington

@ifbbmissytruscott

@whitneyjones_ifbbpro

@oksanagrishina

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! 

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Coaching inquiries email Debra: buffcake22@gmail.com 

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #137 Chick Chat w/ Melissa Brodsky! 

This was a fun conversation discussing choices and much of what is internal about this sport and more the essence of who we are. Obviously there’s so much more to Melissa (and me) than just bodybuilding so it was nice to dance around that subject for a change and then tie it in at the end. I hope y’all get a window into us a little deeper than just bodybuilding bc many of us on a variety of levels are still cut from the same cloth.  We  talk indirectly about what got us into it, drives us, and what we truly wrestle with daily, like many of you. This will be relatable. I hope you enjoy! Love you Mel!! ♥️

Topics:

1. Perspective on struggle 
2. Taking risks
3. Regrets 
4. Fear 
5. Courage versus bravery 
6. Instagram algorithm 
7. Passion 
8. Spending money on Experiences versus things 
9. Imposter syndrome esp with coaching/training
10. Do you have to be able to explain in order to know 
11. Attaching yourself to an ideology 
12. How Ndlussas off-season is going 
13. Types of cardio matters per individual 
14. Enjoyment and adherence and finding your balance towards your goals 
15. 2 types of body types 
16. What’s your narrative that was shared about your younger self?

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! 

Purchase a Women’s Fittest Program & Join The Women’s Fittest private Facebook group for my female one on one clients or for those who’ve purchased training/nutrition programs: https://www.facebook.com/groups/3157219821269373/

Sign up for my newsletter: http://eepurl.com/b6uPd5

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Coaching inquiries email Debra: buffcake22@gmail.com 

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #136 with IFBB Pro Kira Neuman and her client/friend and first time bikini competitor Kelly Thompson. Kelly is a married 44 year old mother, cheer coach, and model who decided to begin a weight training journey in January of 2021 which lad her down the competition path. So grateful to Kelly for sharing her  journey with Kira bringing her to stage which took 5 days a week of personal training for over a year and a half through a bulk and a cut. Kelly killed it but more importantly has goals to continue competing and lifting. It’s never too late! 

Topics covered:

1. Back story how Kelly and Kira found each other
2. Kelly talks about her hesitancy to join a gym 
3. The amount of time and phases of training and diet before deciding  to commit to a show and what that prep level looked like 
4. How aging and life happens for women abruptly in your forties
5. The stages of self care that coincide with the stages of your aging children (how much they need you and when) and the sacrifice that is parenting 
6. The importance of establishing healthy habits and a beauty regiment ASAP to prevent disease and slow aging 
7. Hormones, food allergies, and antidepressants
8. The bulking phase and then stripping off 27lbs to get to stage and Kelly’s experience 
9. The angels competition bikini event 
10. Finding female friends in the sport mostly on line
11. Staying humble 
12. Kelly’s message to start now with your desired level of bodybuilding bc it will enhance your life as much as you want it to 

Mentions:

@misfitover40

@ifbbprokiraneuman

@autumnatikk

@walkerbrooke

@melbro_ifbbpro

@jenniferdorie_ifbbpro

@angelcompetitionbikinis

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! 

Purchase a Women’s Fittest Program & Join The Women’s Fittest private Facebook group for my female one on one clients or for those who’ve purchased training/nutrition programs: https://www.facebook.com/groups/3157219821269373/

Sign up for my newsletter: http://eepurl.com/b6uPd5

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Support the show: https://www.buymeacoffee.com/buffcake22A

Coaching inquiries email Debra: buffcake22@gmail.com 

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #130 with Emily Miller.

So grateful to Emily for eloquently sharing her and her husbands journey through infertility and IVF to now 11 weeks pregnant!  Her story is obviously unique but also potentially relatable to anyone in this day and age. You never know what complications can arise because of this sport or just luck of the draw. If you’re thinking about having children or just want to know options and the process, Emily shares it all on this episode. Wishing ya’ll continued health and happiness on this new journey as you grow your family!

Topics:

1. Competition history 
2. The whole IVF process for her and her husband Luke 
3. What the first trimester has been like and how it effected training and her diet 
4. Frozen embryos 
5. Body image as pregnancy is a complete 180 from bodybuilding 
6. Will she get back on stage?
7. Notes on parenting 
8. Breastfeeding 
9. Plans to have Emily back for a 4-6 part series on training 

Mentions:

@emstafit1

@noswitchfitness

@johnjewett3

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! 

Purchase a Women’s Fittest Program & Join The Women’s Fittest private Facebook group for my female one on one clients or for those who’ve purchased training/nutrition programs: https://www.facebook.com/groups/3157219821269373/

Sign up for my newsletter: http://eepurl.com/b6uPd5

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Coaching inquiries email Debra: buffcake22@gmail.com 

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #122 Interview with IFBB Wellness pro Kassandra Gillis! 

What a pleasure to spend time with the gorgeous wellness pro who is definitely making Canada proud! This momma and business woman shares how she managed to climb her way to the top of the Wellness division while parenting and running her own business. Check out her jeans made for fit chicks called KG Jeans!! Fitted in the waist with plenty of stretch through the hips, butt, and thighs!! Hope you enjoyed hearing about the life of Kass! I did!! 

Mentions:

@kassgfit

@kgjeans_

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! 

Purchase a Women’s Fittest Program & Join The Women’s Fittest private Facebook group for my female one on one clients or for those who’ve purchased training/nutrition programs: https://www.facebook.com/groups/3157219821269373/

Sign up for my newsletter: http://eepurl.com/b6uPd5

Check out my Amazon link to shop what I shop! Use this paid link to help support the show! https://www.amazon.com/shop/buffcake22

Coaching inquiries email Debra: buffcake22@gmail.com 

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #114 the 2021 Year in Review sharing 40 clips from IFBB pro athletes!  

First off, special thanks you y’all, the listeners for supporting the show this far. Thank you too, to the several other NPC competitors, coaches, and gurus who shared time and knowledge on the podcast this past year. And of course thank you so much to every female pro athlete I’ve interviewed allowing me to create this compilation. It’s been such a pleasure to connect and share the stories behind these amazing pro female physiques. You’ve bravely displayed your struggles, your joys, and your whys, along with your knowledge and experience. If you’d like to hear the full episode of any sound bite please check out the episodes numbered below! Continued blessings to each and every one of you!

Mentions:

Episode #19 IFBB Pro Karlen Crouch (figure)

Episode #21 IFBB Pro Christina Bitner (women’s physique) 

Episode #22 IFBB Pro Amy Landry (bikini)

Episode #23 IFBB Pro Tara Ramos (figure)

Episode #24 IFBB Pro Macey Toney (women’s physique)

Episode #27 IFBB Pro and Miss Olympia Andrea Shaw (bodybuilding)

Episode #28 IFBB Pro Autumn Swansen (women’s physique/figure)

Episode #29 IFBB Pro and Miss Olympia Missy Truscott (fitness) 

Episode #30 IFBB Pro Kira Neuman (women’s physique)

Episode #36 IFBB Pro Linda Crossley (figure)

Episode #38 IFBB Pro Olivia Gravengaard (figure)

Episode of #39 IFBB Pro Melissa Brodsky (figure)

Episode #40 IFBB Pro Kim Smith (figure/women’s physique)

Episode #42 IFBB Pro Daisha Johnson (wellness)

Episode #43 IFBB Pro Sara Kovach (fitness)

Episode #44 IFBB Pro Liv Roth (figure)

Episode #45 IFBB Pro Ivie Hein (women’s physique)

Episode #46 IFBB Pro and Miss Olympia Janet Layug (bikini)

Episode #49 IFBB Pro Hailey Wegner (figure)

Episode #50 IFBB Pro Alyssa Muoio (women’s physique)

Episode #52 IFBB Pro Jamie Pinder (women’s physique)

Episode #54 IFBB Pro Heather Dees (figure)

Episode #55 IFBB Pro and Miss Olympia Latorya Watts (figure)

Episode #57 IFBB Pro Brooke Walker (women’s physique)

Episode #59 IFBB Pro MayLa Ash (figure/womens’s physique/bodybuilding)

Episode #61 IFBB Pro Renee Jewett (wellness)

Episode #62 IFBB Pro Rhea Gayle (figure)

Episode #63 IFBB Pro Julia Renee (wellness)

Episode #66 IFBB Pro Natalie Abrhiem (bikini/figure) 

Episode #69 IFBB Pro Rahel Anastasia Cucchia (figure)

Episode #71 IFBB Pro Jamie Pinder (women’s physique)

Episode #73 IFBB Pro Melissa Teich (women’s physique)

Episode #74 IFBB Pro Pat Gosselin (women’s physique) 

Episode #77 IFBB Pro and Miss Olympia Kim Chizevsky-Nicholls (bodybuilding) 

Episode #83 IFBB Pro Hailey Wegner (figure) 

Episode #85 IFBB Pro Karina Nascimento (women’s physique)

Episode #87 IFBB Pro Ashton Penney (wellness)

Episode #88 IFBB Pro and Miss Olympia Whitney Jones (fitness)

Episode #90 IFBB Pro Ivana Ivusic (figure)

Episode #91 IFBB Pro Katie Beck (fitness) 

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! 

Purchase a Women’s Fittest Program & Join The Women’s Fittest private Facebook group for my female one on one clients or for those who’ve purchased training/nutrition programs: https://www.facebook.com/groups/3157219821269373/

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Thanks for listening to another episode of Chick Chat onThe Women’s Fittest Podcast! This is episode #110 and mainly an Arnold Sports Festival recap of winners. Watch on my Buffcake22 YouTube to see who we are talking about!

Topics covered:

1. Brooke had a flat tire so it’s just me and Kira and Kira’s doggos 
2. Arnold Sports Festival recap 
3. Lots of underwear stories
4. Me and Kira talking about being retired and trying to diet and train and our ab contest 
5. March 26 posing clinic @ifbbprolindacrossley  @crossleyfitness Olmsted, OH pros in all divisions welcome for this paid opportunity. 

Mentions:
@ifbbprokiraneuman
@walkerbrooke
@buffcake22
@thewomensfittest
@vytamin_c 
@jessica_reyes_padilla 
@fit_lolamontez 
@isapereiranunes 
@chitarranu
@angelaborgeswellness 
@yarishna 
@drsunnyandrews 
@kassgfit 
@lauraliechap 
@maureenblanquisco.pro 
@isapecini 
@itsarielkhadr 
@ifbbmissytruscott 
@jaclynnyc 

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Thank you in advance for your efforts towards the growth of The Women’s Fittest podcast. Also find many of these episodes in video form on my YouTube: Buffcake22! 


Join The Women’s Fittest private Facebook group: https://www.facebook.com/groups/3157219821269373/

Sign up for my newsletter: http://eepurl.com/b6uPd5

Check out my Amazon link to shop what I shop! This is a paid link and I thank you if you chose to purchase through it. I can earn money for qualifying purchases! https://www.amazon.com/shop/buffcake22

Email Debra: buffcake22@gmail.com 

Find all these links and more at Debra’s linktree: https://linktr.ee/Buffcake22

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #104

Stephanie Hammermeister is a figure pro now therapist and pregnant mother to be. In this episode she talks very introspectively about what bodybuilding taught her and what she took from that for her current life. 

This episode is very thought provoking and helpful to anyone trying to understand oneself, what drives passions, what creates perspective, and what ones mind is capable of. I hope you enjoy this episode of self-reflection and education in a therapeutic self-healing view from only someone as observational as Stephanie . 

We do briefly talk about her rise to the top to the Olympia stage, which happened within about a years time from first show to the O. Within a few years on the pro level Stephanie hung it up that quickly having many sponsorships and thriving  because of the uncomfortable push to use performance enhancing drugs to further her physique. The details of this were edited out per her request and I respected that petition for her. But the message is still clear. 

The main takeaway of this conversation is really about the internal dialogue and voices within us all, helping us, and guiding us. It’s about “if we choose to” listen to each to make choices with action for the direction of our life we will go where we want to be. 

I’ve admired Stephanie for many years and this interview was near and dear to me as my mom is a behavior therapist, and I enjoy and pride myself on educating myself about human behavior. I love discussing the why of who we each are who we are. One reason of many, why I do the podcast. And we can all revel in the human experience because we share similar plights. 

Thank you Stephanie for your time. (This episode was recorded way back in early December as I had put off editing it. But listening to the convo again I realized it was perfect timing to publish it now.) I hope y’all enjoy! 

Topics Covered: 

1. Deep dive into the psychology of why you chose to compete or get into bodybuilding 
2. How words matter and our minds hear our thoughts and speech 
3. The purpose of therapy and benefits: for example “I ‘m sorry” and what it means and how to use it 
4. Social media 
5. Hypnosis 
6. Her bodybuilding and competing background 
7. Using the helpful phrase “I also know” 
8. Finding the root cause of coping behavior 
9. How to get the best connection out of technology and in person relationships and what that means
10. What spurs happiness or sadness 
11. Dealing with negative comments or people on social media 
12. Reactive responses and reactive comments and how to challenge and change that if it’s how you tend to respond 
13. Placebo effect 
14. Hypnotherapy 
15. Her struggle with getting pregnant 
16. How pregnancy has been healing for her and what it’s been like so far
17. “If we choose to” 
18. Should women over 40 do a bucket-list bodybuilding competition 
19. The negative message of “me versus me”
20. Finding intention with what you’re doing (that’s your motivation)
21. Her book: Challenge Your Circumstance URL link for purchase: https://www.thesayge.com/store

Mentions: 

@lady__hammer

@__sayge___

Stephanie’s website: http://www.thesayge.com/

Subscribe to The Women’s Fittest podcast as new episodes drop every Monday and throughout the week. Your reviews are appreciated and truly matter! Also find many of these episodes in video form on my YouTube: Buffcake22!