Fitness Queens - Empowering your Mind & Sculpting your Body!

How winners win, and how winners lose!

Feedback is key to the progression of your goals and accepting constructive criticism is fundamental to growth!

On this episode we will be discussing strategies post a fitness stage.  How to conduct yourself after competing on the stage.  The nature of a fitness show is that you will be awarded a placing at the end, one which you may or may not be happy with.  On this episode we discuss the best ways to approach winning, losing and how to take the feedback, either way, and use it constructively in building a plan for post the stage.

Having this strategy in play, helps us combat many post show problems including lack of goals, post competition blues, and getting back into a solid constructive routine to help you on the next steps of your fitness journey.

We discuss everything from how to win gracefully, how to take feedback constructively and most importantly, how to be a good sport and approach competing in a positive light.

Reverse Dieting is Essential for any Long Term Health Goals!

We tackled the elephant in the room with most competitors.  Not only are there the post comp blues to deal with, but one of the most important elements of any competition preparation process is the element of reverse dieting after the show, to ensure that the body returns to homeostasis and an environment of healthy bodily function is achieved.

An appropriate reverse dieting structure and strategy are integral. There are so many downsides and negatives associated with not following a proper reverse process and executing it efficiently.  Your hosts Alicia & Stephanie give their own personal experiences of highs and lows post shows at the highest level, and strategies they have come up with to make the rollercoaster of emotion much more bearable.

Reverse dieting is essential for any long-term healthy weight loss journey, whether it is for a stage or a general weight loss client!

Surviving Hunger when eating in a caloric deficit!

In this episode - your hosts give you some tips on what to expect and how to combat the hunger that you will inevitably feel when you're on a fat loss journey.  Whether you're trying to just lose some body fat, or you're preparing for a fitness stage, there will always be periods that you feel hungry!  You will be burning more calories than required to maintain weight, so it is only natural that your body will feel hungry during this fat-burning period.  Once you know that, we can develop strategies to help battle these cravings, and stay on track!

Taking your Business Online: How to transition from the floor onto your computer.

In episode 7 this week, your hosts Alicia & Steph expose all the mistakes they see commonly made within the fitness space, when trainers and coaches try to make the transition from in the gym, to on the web!  Growing your business can be a time consuming yet rewarding journey - but there are loads of tips and trips to make the transition smooth and successful!  Your hosts go through the many things they have done through their careers in the fitness industry, as well as tips they give for running big online coaching businesses, while shedding light on the things that need to be done before you take that next step!

 

 

Training through injury: where rehab meets hypertrophy.

Rehabilitation and training are often seen as separate entities but n this episode of the podcast we discuss how this should not be the case. We dive into Alicia's rehab and how she is constantly working on preventing and managing her injuries with a tailored approach to training that blends the rehab she needs with the load to continue to create hypertrophy AT THE SAME TIME!

We also speak to who should be using "prehab" exercises and ensuring you're working with rehabilitation professionals who also understand the demands of your sport and the gym.

Zenia Wood is an Exercise Physiologist in Brisbane, Australia who graduated from the University of Queensland in 2014 with First Class Honours. She is the founder of Swift Movement Academy; a company that prides itself on empowering individuals to self-manage their own injuries through movement education. She specializes in Exercise Rehabilitation of Musculoskeletal Conditions to not just get people out of pain but to get them back doing what they love better than ever before.

Outside of working with clients, Zenia has a strong desire to develop the next generation of health professionals as demonstrated through her roles as a University tutor and year-round Practicum Supervisor. Furthermore, Zenia runs both Educational and Business Mentorship programs to help foster the development of health professionals who are looking to better themselves as clinicians, coaches, and business owners.

Navigating travel in 2021

As the COVID vaccine is rolled out around the world and travel seems to be headed back to normal, your hosts Alicia & Steph discuss some of the challenges usually found when you're trying to stay on your diet while you're on the road! 

Whether its work, competition, family commitments, or just general travel - learn how world champions continue to prepare on their journeys to international fitness stages for themselves and for their teams of clients.

On this episode there is a great discussion of all aspects of travelling; including how to being prepared for any and all fitness goals. How to stay on track, remain fit and healthy, or achieve your aesthetic goals even while travelling.

The tough stuff: powerful coaching conversations

Communication is always the key to success. In this episode, your hosts break down some of the most commonly found topics of conversation that always prove very difficult for a client to bring up with their coach.

It can be because of many different factors including guilt, embarrassment, regret, or a whole range of other reasons that can significantly damage the coaching relationship, and detail your fitness journey. The key is to bring up these issues early!

Identify them, flesh them out, work through them and overcome these challenges that may be holding you back from being your best.

The Champion's Mindset - how your thoughts and internal voice shape your reality!

In Episode 3, your hosts have their first guest on the show.  Stacy Burr is the Head Coach of Team BBS Training and a 4x All Time World Record Holder.

In 2019 Stacy hit a 1435lb total by way of 565lb squat / 320lb bench press and a 550lb deadlift to hit the highest wilks score of all time.

Stacy currently runs her own personal development podcast called The Champion Mindset and spends time traveling across the nation hosting seminars and workshops. 

It is only suitable then, that on this episode - the THREE World Champions discuss mindset, and how this is the cornerstone and starting point for EVERY successful journey.

Breaking bad diet trends before they break your 2021 goals!

Alicia & Stephanie share with our listeners many of the phony diet trends and fads they have seen throughout their fitness careers, as well as some that are making a resurgence in today's fitness industry. 

Join them to hear which ones might have some use, and which ones are likely to completely derail your goals this year.

 

Top Lessons & tips from learning to adapt through Coronavirus & 2020

3-time WBFF World Champions Alicia & Stephanie share their personal experiences of 2020. 

Preparing to compete in the WBFF World Championships, running large online businesses, managing relationships, and progressing positively forward through a time that was overwhelmingly negative for the world. 

Learn the key tips and strategies to improve your efficiency, time management & productivity through habit stacking!