Fitness Queens - Empowering your Mind & Sculpting your Body!

Meal Prep Hacks, Mistakes, Tips, Tricks & Strategies to Make Meal Prepping EASY!

On this episode your hosts give you all the insight to meal prep like a pro.  Through the years of experience and thousands of client journeys, your hosts have heard ALL the challenges people face when it comes to preparing the right food on your diets.  Listen in on all the common challenges and mistakes people make when preparing their food - then hear the many tips and tricks that cut down the time, keep costs down, keep you on track, and most effectively keep you on your fitness journey!

 

Make sure your macros are on point, you're spending less time in the kitchen, you're enjoying your food - and most importantly, you're continuing to make progress with minimal expense on other aspects of your life!

Endometriosis, Adenomyosis and Polycystic Ovarian Syndrome (PCOS) and women!

Your host Alicia catches up on the results of her laparoscopy and discuss some commonly found health issues found in women including Endometriosis, Adenomyosis and Polycystic Ovarian Syndrome (PCOS).  They discuss the causes, the symptoms, the effects, and some of the ways that the conditions can be addressed through food, training, but also through more traditional medical approaches.

Your hosts share experiences with clients past and present and how they have worked together in building suitable plans to work around these medical conditions and continue to make progress on their respective fitness journeys.

The GOAT Repeats! Steph wins her 4th Crown - Mindset Discussion!

On this episode your hosts give a recap of the WBFF 2021 Worlds in Las Vegas.  Steph successfully defended her WBFF Fitness Diva World title and has now made it back-to-back 4 World Championships! 

Steph talks about the journey to her victory and the various strategies she needed to implement to secure the crown! Your hosts discuss the mindset that was needed around moving shows and the tumultuous landscape given COVID.  

 

They go over the champion mindset and what sets apart winners from losers!

 

Steph's World Title Defense Begins!

Steph’s Title Defense – Bringing the best package to date to the WBFF stage regardless of COVID and other challenging factors.  The week long show of World’s WBFF Vegas kicks off this week – let’s all make sure we are giving Stephanie our best wishes!

On this episode of the podcast, Stephanie dives into detail about the various components of her preparation to the defense of her World Title on the WBFF Fitness stage in Vegas.

Stephanie discusses with Alicia the various hurdles, challenges, and road bumps that she has had to overcome in returning her body back to the world class physique that has seen her win the hattrick of championships on the World Stage.

One of the most challenging parts of this preparation to the stage has been the constant moving of the goal posts, with COVID causing changes in show dates and circumstances around the show.  This has sure been a tougher prep to navigate – but rest assured your co-host, Stephanie is bringing her best package yet to the WBFF stage and is going to light this UP!

Dieting, Competition Prep & Women's Fertility!

Being super lean isn't always the most ideal scenario!

 

We are joined by Dr Fiona Tassoni to discuss women's fertility and how it can be significantly impaired through heavy dieting, high levels of training, competitive sport and especially through competing! 

 

Your hosts speak with Fiona about the IVF journey that Alicia has been on currently, and the many challenges that she has had to face as a likely consequence of many years of dieting and training.  It is very important for all females in the competing space to know and understand the changes that occur within the body as a direct result of the sport they are participating in.

 

Is walking around with abs the best environment for your body to be in when considering fertility?  How much body fat is the right amount? What foods should you be eating? All these questions, and more - answered on this week's episode!

 

Dr Fiona Tassoni is a Registered Doctor of Chinese Medicine Specializing in Fertility. As a Fertility Coach with a master’s degree in Chinese Herbal Medicine, 20 years of medical practice and over 32,000 hours of clinical experience, Fiona is able to offer her fertility clients an 80% Success Rate!

Fiona is the founder of the Pregnancy Accelerator Program and the director and founder of Solaris Health which is a leading fertility health centre for acupuncture, Traditional Chinese Medicine (TCM) and herbal medicine.

Fiona primarily focuses on women’s reproductive health conditions such as infertility (natural conception and IVF assisted), pregnancy, preparation for birth, labor and postnatal care. Fiona also works with an array of complex health disorders such as endometriosis, ovulatory disorders, polycystic ovarian syndrome (PCOS), pelvic inflammatory disease (PID), problems with follicular phase or at ovulation, problems in the luteal phase or at implantation, fibroids, polyps, amenorrhea, auto-immune diseases, anemia, morning sickness, pre-eclampsia, placenta previa, miscarriage, ectopic pregnancies, gestational diabetes mellitus (GDM), male infertility and declining sperm counts.

Fiona has an empathic and compassionate approach to find a person’s or couple’s tailored health solution while working intuitively and from a totally integrative perspective.

Want to know how fertility coaching can help you get pregnant, when IVF doctors fail? Click here: https://pregnancyaccelerator.com/
Instagram: https://www.instagram.com/dr.fionatassoni/

 

Sleep is Queen!

Not only when you are on a competition prep to achieve optimal physical change, but sleep is important for mental health, cognitive function, and essential to keep the body running at a high level.

On this episode, your hosts Alicia & Stephanie discuss the importance of sleep.  They will share the common pitfalls that many of us fall into around bedtime that significantly hinder the quality of our sleep and share some useful guidelines to follow to get your best sleep!  Tune in to understand why it's so important, and more importantly how to get a lot of it!

Female Hormones & their impact on training & food with Kayla Mulvogue!

Your hosts Alicia and Steph are joined by Kayla Mulvogue who specialises in female fitness, especially around hormones and female specific physiology.  The ladies talk through the various processes that are female specific, and why these are super important considerations in putting together your food and training as a woman. 

Kayla talks about the female physiological difference between male and female and how training/eating needs to be modified accordingly.  

Training is confusing – how can you be sure you’re doing the right thing in the gym or at home?

So you are eating right and focused on sleep and now you just need to make training deliver all the benefits to your physique that you desire!

With busy lives, we want to get in and out of the gym as quickly as possible. However, if we cut corners, that is when our bodies can talk back to us with nagging pain and injuries!

Today we talk about how to maximize your training efforts, how to structure your sets and reps for your goal success and how to minimize the likelihood of injury or mishap.

Nutritional Literacy - what is it? Understanding your meal plans & macros

Why is it important and what should you know at a basic level?  It is so important for us to have an adequate understanding of what is in the things that we eat! 

The best way for us to have a good relationship with food, and to not be living in a prison when it comes to eating healthy, is to increase your knowledge of what is OK to eat, when. 

Nutritional freedom is something that both Steph & Alicia teach their clients.  They pride themselves in teaching their clients how to be flexible in what they eat, and still make the most of eating out & being in social settings, all the while continuing to achieve the body composition changes, they are looking for.  It is all about creating confidence and know-how in food values and combinations, how to read food labels and to make better choices.

Not all foods are created equal.  You cannot just substitute any type of protein for another type of protein because there are many things that are different about them, and the way they affect your body. 

Tune in to learn more.

Who you let in your social circle has a big impact on your goals!

Be careful of everyone you let have a seat in your boat, not everybody is rowing in the same direction!

On this week episode we go through the importance of having a solid social support network.  Who is in your corner?  Are you surrounding yourself with the best people in terms of motivating & supporting you to achieve your goals? Are you best managing the relationships close to you to increase your chances of achieving the goals you set for yourself?

The relationships you harbor, and the people you allow in your close circle will always influence your ability to achieve your goals.  This is concerning true, but if you take control of who you allow to be in your space, you are less likely to be thrown off track by things out of your control.

Steph talks about things returning to normal in the USA, heading to a fully packed-out UFC fight night.  Rapid testing for COVID is happening in numerous venues as people are out and about and trying to get back to normal life.