contest prep

Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #179 with IFBB Women’s Physique Pro Janessa Roy.

Janessa and I became instagram friends after several voice message exchanges while she was contest prepping and faithfully listening to the podcast while getting her steps in through outdoor walks (cardio). After learning she was barely a year post partum, I asked her to be a guest on the show. 

Truthfully she gives a very interesting and detailed perspective on competing so soon after having a baby. This is a controversial topic, and though I still believe Janessas situation isn’t the norm and I wouldn’t usually recommend one steps on stage so soon after giving birth, I understand her reasoning. 

I hope you enjoy the details in her story and how thoughtfully she executed this prep with balance—a word rarely accepted in the bodybuilding/contest prep space, and discernment. I hope you glean perspective, and education, while leaving judgement at the door. Janessa is inspiring, smart, and passionate about her family and this sport. Enjoy this convo! 

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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! 

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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #156 an amazing chat with IFBB Pro Autumn Cleveland! So grateful to Autumn for showing up a second time to provide so much helpful insight, encouragement, inspiration, and practical advice for listeners on a variety of topics related to bodybuilding. She is a prep and posing coach and has become quite renown in these realms. Her posing course is essential for anyone serious about competing. Autumn is kind & thoughtful, and humbly articulates herself with passion and grace about this sport and life. I enjoy listening to her and I know you’ll glean so much from this conversation. I look forward to future collaborations! 

Topics Covered:

1. Why autumn started bodybuilding 
2. Is it easier to get your pro card now?
3. Your environment, people, space, and energy 
4. Boundaries 
5. Bodybuilding as therapy versus actual therapy 
6. Is bodybuilding the solution to the “broken woman”?
7. Posing and her posing course! (Essential for anyone serious about competing.) 
8. The cycle of a good performance and presentation. 
9. Make judging easy for the judges 
10. Don’t wait to learn posing until you’re in prep 
11. Photo shoots post show and red flags with photographers 
12. Finding a good coach and getting the most of that relationship 
13. Follow Autumn on instagram and dm for more info @autumnatikk

Mentions:

@autumnatikk

@johnjewett3

@vytamin_c

@shaneheugly

@the_pro_ducer

@thewomensfittest

@buffcake22

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! 

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Coaching inquiries, questions, comments, or Monthly meal plan purchase email Debra: buffcake22@gmail.com 

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Thanks for listening to another episode of The Women’s Fittest Podcast! This is episode #152 Birthday Chick Chat with Melissa Brodsky! Happy 26th girl!!! 

This was another fun chat with Melissa where we talk about the intricate details to creating your best life. Bodybuilding has influenced all areas of our lives, especially by providing drive to better every variable. In this episode we discuss how to find meaningful relationships (especially girlfriends), doing what stirs your soul, communication, how feelings are fickle, delayed gratification, creating new habits, Melissa prep begins, girls we fangirl over on instagram and so much more! Lots of golden nuggets in this convo. I just love a one on one with Melissa because she is always critically thinking about life like she’s a passenger and the driver at the same time and she’s able to verbalize those thoughts so articulately. Hope you enjoy! Much love. 

Mentions:

@fittestashever

@roxyqueflex

@etila

@walkerbrooke

@melbro_ifbbpro

@ifbbprokuraneuman

@buffcake22

@thewomensfittest

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 

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 #144 2022 Olympia recap with 4x Miss Women’s Physique Olympia IFBB Pro Juliana Malacarne and 3rd in the world in women’s physique coming right off the 2022 Olympia stage IFBB Pro Brooke Walker! 

So thankful Juliana could join us to discuss the top 5 in each women’s category! We obviously adore her and look up to her for leading the way for women’s physique! (There was much fangirling going on!) She still loves the sport and follows it closely and we will be having her back on again in 2023 for sure. 

Brooke and I finish off the last 40 minutes talking about how bodybuilding has evolved and how amazing so many competitors on the pro level are now. She also shares about her Olympia experience this year holding her third place spot for the second year in a row. Hope you enjoy this one! 

Mentions:

@julsfit10

@walkerbrooke

@mzprettymuscle

@maureenblanquisco.pro

@missytruscott

@vytamin_c

@fanciellemattos

Plus all the top 5 winners in each women’s category!

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, questions, comments, or concerns 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 Chick Chat onThe Women’s Fittest Podcast! This is episode #131 with IFBB pro Brooke Walker! So grateful to Brooke for her time here always being so real and genuine when talking about this sport and her passion for it. Lots of great advice and content for the listeners this week, I hope y’all enjoy it!  

Topics covered:

1. Life craziness 

2. Reminder: Leaving us a 5 star or written review on Apple or Spotify is the best way to support the podcast in a manner that is of zero fiscal cost to you but helps us grow the most!! Please do it!  

3. The art of slow gains for Brooke over the last 5 years 

4. How prep is going for Brooke at 16 weeks out from the O

5. The various women’s divisions and their evolution (more muscular more conditioning)

6. Brookes current coach Matt Burzacott and reminiscing on John Meadows 

7. Brookes friend Anthony makes a cameo 

8. Brooke talks about what she needs from a coach and qualities you might need from one per individual 

9. The controversy of certain divisions (mostly women’s) being removed from the Arnold Sports Festival (Arnold Classic Ohio)

10. Pay discrepancies amongst the divisions specifically in comparison to open mens bodybuilding 

11. Being real about the health consequences of this sport 

12. We analyze Brookes physique to date versus last year (switch to YouTube: Buffcake22 to watch from here) 

13. Sharing who are Olympia qualified and who are top 10 from last year in women’s physique (follow and support your favs)

14. Documenting her Olympia prep series on YouTube: Brooke Walker  (subscribe and check it out) https://youtube.com/user/BrookeWalkerfitness

Mentions:

@walkerbrooke

@mountaindog1

@matt.burzacott

@buffcake22

@thewomensfittest

@hdphysiques 

@ivystrong2 

@missbeast25_ifbbpro 

@barbara_menege_ifbb_pro

@iamsarahfit 

@ifbbpronataliacoelho 

@natalieraewolfe_ifbbwppro 

@almbody 

@christellezaro 

@ifbbpro_anah_2016 

@ivierhein 

@pat.gosselin.ifbbpro 

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! 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

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

Email Debra: buffcake22@gmail.com 

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

In the latest episode of @anabolicradio I had the pleasure of chatting to Champion bodybuilder, father, and businessman Doug Miller. We dive into Dougs background, his mentality, the mindset of what makes a champion, and what he’s learned through his transition as a business man.
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Thanks for listening to another episode of Chick Chat onThe Women’s Fittest Podcast! This is episode #124 Melissa is 3 weeks out, Brookes allergies are on fire, and Kira is out spending the day with family! We really took the time to shine the spotlight on Melissa for this one as she's 3 weeks out and really in the thick of prep. Hopefully y'all can see how it feels day to day this close to stage on the pro level.  Lord willing we'll get a good window into Brooke's prep as well when we get closer to the Olympia. Super grateful to both of these ladies for sharing so much of their lives with us!! We missed you Kira!! Enjoy!

Topics covered:

1. Societal laziness (pick up after yourself)
2. Throughout Melissa talks about her prep 3 weeks out 
3. When to do photo shoots around prep
4. Brooke talks about working for HD physiques 
5. Not getting too sloppy in off-season while growing and how to do that and looking to training for cues 
6. How training is different a few weeks out from stage 
7. What start of prep “look” I’d your fav if you could hold it there all day every day 
8. How important is it to you to look the part of a trainer as a trainer 
9. What it’s like being an in person personal trainer 
10. Dropping the weights to better connect with muscle 
11. Brooke's too consistent flight delays/mishaps
12. Biggest mistake people make prepping for a first comp 
13. Favorite thing about summer 
14. Which chick from the podcast would you commit a murder with? 
15. Milkshakes or ice cream
16. Least favorite household chore while on prep 

Mentions:

@melissabrodsky

@ifbbprokiraneuman

@walkerbrooke

@buffcake22

@thewomensfittest

@therealoislane_ifbbpro

@marissaminibeast

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! 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

In the latest episode of @anabolicradio I had the pleasure of chatting to my friend @brianminor where we discuss the nuances of progression, periodization, mesocycle structure, and fatigue management.
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Think more overtime.
Not more overnight.
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Oftentimes many people who go to the gym, whether that be for recreational, or competitive reasons- fall for the fallacy of thinking more is better, or thinking the only way to ‘progress’ is by increasing load/weight for movements.
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When in many cases, before even considering any means of progression- we must ensure that a proper foundation is set in place and we are competent with our execution across all movement patterns.
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Overlooking this critical step in building a proper foundation to later progress on is similar to building a skyscraper with a rubbish foundation.
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Furthermore, there are contextual and practical limitations to progression- imagine trying to progress a lateral raise by 5-10lb increments every other week or so- it’s extremely realistic and if we consider progression from a relative perspective that will differ when compared to something like an RDL [isolation vs compound movements].
.
The truth is…
There are MANY training variables we can manipulate within the context of a training program in order to progress the stimulus, outside of load lifted, such as:
- Effort (RPE/RIR)
- Reps
- Sets
- Tempo
- Rest Periods
- Improved execution
.
Tune into the full episode to understand principles for progression. 
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Thanks for listening to another episode of Chick Chat onThe Women’s Fittest Podcast! This is episode #123 On this episode Brooke and I talk about all things for contest prep beginners! Lots of informative nuggets in this one! 

Topics Covered:

1. How much would you sell used underwear for? Everybody has a price lol 
2. My Kass Gillis jeans review 
3. Alan Aragon and his new book Flexible Dieting 
4. Contest prep for beginners… 
5. Purchasing NPC Cards and pro cards
6. Hair and makeup and cost of competing 
7. What to expect of peak week 
8. Go to a show in person or watch live streams 
9. Follow top competitors on social media and use Instagram to m and YouTube to learn more about bodybuilding and competing 
10. Know what’s required if your division to compete 
11. Know what federation you’re competing in 
12. Posing differences from amateur to pro level 
13. Filling out the form and deciding cross-overs and categories and show registrations 
14. Body fat per cent per category 
15. What if you’re not lean enough come show day 
16. Adjusting training deeper into prep and the purpose of training 
17. Suits and heels 
18. Pay attention to the order of event and  go to the athletes meeting 
19. Registration classes categories and crossovers 
20. Respecting the judges and sportsmanship 
21. Meeting people and the opportunities bodybuilding gives you 
22. Keeping health in mind and the need for diuretics (not need) 
23. Meg Silvedyer post 
24. Pittsburg pro brief recap 
25. The stage will always be there 
26. Check out bigger shows online with livestreams if you can’t physically be there. 

Mentions:

@walkerbrooke

@buffcake22

@thewomensfittest

@thealanaragon

@kgjeans_

@npcifbbpropittsburgh

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

Recovery after a fat loss phase, or contest prep is- NON-NEGOTIABLE

There are two methods that have application following a fat loss phase

1. The Reverse Dieting approach
2. The Recovery Diet 

Both have application depending on the purpose, however a majority of the time it best to just increase calories to your ‘theoretical maintenance’  (air quotes because our ‘maintenance’ down regulates as we begin the process of becoming smaller human beings).

Something that will make the post-show period significantly easier is…

Any guesses…?

1. Being less attached to the outcome and more focused on continuing to improve! This will be different for everyone, but an ex. could be taking a small hiatus from being a hyper focused athlete, or implementing an improvement phase right away

2. Understanding that if you got from point A to point B, before, you can do it again. It’s not like you forgot how to induce a deficit, but taking time away from a deficit is very important. The focus post diet should be gaining body fat at an appropriate rate.

3. It takes roughly ~4-6 months for metabolic rate and hormone levels to recover in a drug-free athlete (1) (2) (3) (4). Focus on training performance, and restoring internal health, and less on your body composition.

4. Set long-term and short-term training performance-related goals.

These are among a few topics of conversation I had with Uncle @nunez3dmj on the latest episode of Anabolic Radio.