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The Women's Fittest PodcastResolutions That Stick: A Practical Guide to New Years GoalsSend us a textThanks for listening to another episode of The Women’s Fittest Podcast! This is episode 185! Happy new year! Let’s tackle those resolutions with a fail-proof plan! Support the show by subscribing!! https://www.buzzsprout.com/711555/supportSubscribe to The Women’s Fittest podcast as new episodes drop every 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 YouTub...2025-01-0226 minThe Women's Fittest PodcastThe Benefits of Backward Walking & What Would Healthy Me Do?Send us a textThanks for listening to another episode of The Women’s Fittest Podcast! This is episode 184. In this episode I share some secrets of backward walking as I’m often asked about it when I’m at the gym. I also talk about the behaviors and mindset that get you to your goal and how it’s more beneficial to focus on those presently while reflecting on what you as a person who’s already reached her goal might decide so as to maintain it. If you want to become healthy you need to act...2024-11-1732 minThe Women's Fittest Podcast5 Off Plan Diet Options to Help You Stay On CourseSend us a textThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #183! One huge part of healing my food relationship over the last 4 years has been learning how to navigate off plan opportunities. With the holidays just around the corner (beginning with Halloween) now is the perfect time to practice learning how not to stray too far from your prescribed plan, so you don’t find yourself in a cycle of reacting to over reaching. Learning to make choices that fit your mental and physical health congruently is neces...2024-10-0720 minThe Women's Fittest PodcastHealing Years of Eating DisordersSend us a textThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #182 Healing Years of Eating Disorders. It’s been a minute since I’ve recorded a podcast but I’m happy to say I’m back and more focused than ever on helping y’all get healthy and fit. In this episode I recap the last few years of final healing with my food relationship and body image issues. I know this topic is relatable to many of you. I hope these steps help you too! 2024-09-291h 02The Women's Fittest PodcastBoundariesSend us a textThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #181 Boundaries In this episode I share how healthy boundaries are necessary and very beneficial for your fitness goals. Especially if you’re just beginning, knowing where to insert a boundary versus following hard to stick to ultimatums could be the difference between adherence and quitting. 🫶 Much love! Debra Support the show by subscribing!! https://www.buzzsprout.com/711555/supportSubscribe to The Women’s Fittest podcast as new episo...2024-04-1137 minThe Women's Fittest PodcastRoman Empire: Body ImageSend us a textThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #180 Roman Empire.After a much needed break from social media in all forms I’m back on here sharing a trend I’ve seen quite a bit over the past several months on it about the Roman Empire. Apparently men think about the Roman Empire quite regularly, so, the question is, what is women’s “Roman Empire”. Many videos hit my feed with women talking about body image and I wanted to address this from both a p...2024-03-1338 minThe Women's Fittest PodcastIFBB Pro Janessa Roy: Competing w/in a year of giving birthSend us a textThanks 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...2024-02-041h 15The Women's Fittest PodcastMythbusting Gut Health w/ Sarah Ford BishopSend us a textThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #178 mythbusting gut health with Sarah Ford Bishop! We covered a lot of your questions and concerns with this episode! I’m super grateful to Sarah for the experience she’s gained and knowledge she’s invested into this topic of gut health. So much of our health is connected to our digestive system. Topics Covered:What is a healthy gutCleanses or detox Basics fo...2024-01-1045 minThe Women's Fittest PodcastActing On Opportunity In 2024Send us a textThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #177Happy New Year 2024! Thank you so much for your continued support of the podcast! I’m excited to spend another year with y’all. In this episode I reflect over the past year and talk about some of my goals for 2024. I know I’m not alone when I say it’s been a weird fog since 2020 and the break is over. Time to act! And to quote one of my athletes” I see nothing wrong with not sett...2024-01-0138 minThe Women's Fittest PodcastInterview w/ Leana KaplanSend us a textThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #176 interview with Leana Kaplan! If you don’t know her or follow her, do it now, you won’t regret it! And after this you’ll feel like her bestie!!Although Leana isn’t a pro, yet, she’s made big waves in the industry in just a few years and is a riot to follow on social media. Her gorgeous pictures and extremely muscular physique perfectly encompass a wild and enthusiastic personality. She’s like a...2023-12-111h 19The Women's Fittest PodcastUn-Food Focusing Your Holidays and ED Recovery w/ Sarah Ford BishopSend us a textThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #175 with Sarah Ford Bishop! This month we are trading in Mythbusting for some honest pre-holiday reflection. In the first part of this episode Sarah and I discuss how far we’ve both come in our respective eating disorder journeys as marked poignantly by the upcoming 2023 holiday. In doing so we share some of our best strategies for recovery from misusing food. We then share some of our best tips for savoring the holidays while reaching your respe...2023-12-0345 minThe Women's Fittest PodcastIFBB Figure Pro Autumn Cleveland on Coaching and Being CoachedSend us a textThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #174 with Autumn Cleveland IFBB Pro! Autumn is becoming more and more renown in this space as an elite coach and posing educator so this episode is a detailed discussion on coaching. Topics Covered:How to choose your prep coach What your prep coach cannot doAre you ready to be a prep coach In this episode (recorded way back in September) we discuss Autumns blog articles on coaching, her 2 shows and done Olympia qualification, plus lots of...2023-11-281h 08The Women's Fittest PodcastHealing Unhealthy Food RelationshipsSend us a textThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #173 Healing unhealthy food relationships.In this episode I share some tips for recovering from emotional eating. This has been a very focused journey since 2020 for myself and it’s wild to think about how far I’ve come. Most of the women I’ve encountered who are looking to change their physique are being held back by their unhealthy food relationship. I’ll continue to talk on this topic as I know many of you listene...2023-11-261h 03The Women's Fittest PodcastInterview w/ IFBB Fitness Pro Michelle MensahSend us a textThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #172 interview with IFBB Fitness Pro Michelle Mensah! @shellyfit_ifbbproRecorded way back in early September, I’ve been sitting on this one, and I cannot wait to share it with y’all. Michelle (Shelly) Mensah caught my eye last year when she graced the Olympia stage in the fitness category. He physique is phenomenal with exquisite stage presence. She’s absolutely eye catching everything just flows with her physique! And her fitness performances are out of this wor...2023-11-151h 02The Women's Fittest PodcastOlympia 2023 Recap: All 6 Women's DivisionsSend us a textThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #171 Olympia 2023 Recap of all the women’s divisions, with Sarah Ford Bishop! 1. Women’s bodybuilding @mzprettymuscle 2. Wellness @franciellemattos 3. Women’s physique @iamsarahfit3. Fitness @oksanagrishina 4. Figure @vytamin_c 6. Bikini @jenniferdorie_ifbbproSupport the show by subscribing!! https://www.buzzsprout.com/711555/supportSubscribe 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...2023-11-0737 minThe Women's Fittest PodcastOlympia 2023 Preview of All 6 Women's DivisionsSend us a textThanks 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. Fitness4. Figure6. Bikini Support the show by subscribing!! https://www.buzzsprout.com/711555/supportSubscri...2023-10-301h 17The Women's Fittest PodcastUntracked Meals: How, Why, and When?Send us a textThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #169 Untracked meals: How, Why, & When?In this episode I speak at length in reply to a clients concern of how to incorporate untracked meals in congruence with her personal specific goals. My intent with this pod is to define untracked/refeed/cheat meals and help the listeners evaluate and problem solve from their perspective according to their food relationship and with a variety of intended goals in mind . I c...2023-10-2358 minThe Women's Fittest PodcastMythbusting w/ Sarah Ford Bishop: Are Seed Oils, Red Dyes, & Artificial Sweeteners "Bad For You"?!Send us a textThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #168 with Sarah Ford Bishop! Sarah Ford Bishop is back and we are mythbusting once again for the month of October! In this episode we talk about the fear mongering of food on social media and what you actually need to look out for. Buzzwords like toxic, chemicals, “words you can’t pronounce”, organic, natural, and more are all the rage for shirtless, ranting, influencers in supermarkets. Is there any evidence for this concern? Is it hel...2023-10-0342 minThe Women's Fittest PodcastThe Evolution of Life: an UpdateSend us a textThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #167A lot has happened in the last couple months and I’m here talking about it today. Life is hard and nothing can prepare you for big events. And it’s so difficult to balance everything proportionately. Give yourself the time you need and then start the next thing. This is a vulnerable episode. I hope you can find a portion of it relatable. Love you all! Support the show by subscri...2023-09-2252 minThe Women's Fittest PodcastInterview w/ IFBB Bikini Pro India Paulino: The Stage Will Always Be ThereSend us a textThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #166 Interview with IFBB bikini pro India Paulino!This chat was incredible to say the least. India is an unreal human being and it was such a pleasure to have been a fan for so long and to be able to watch her over the last almost decade winning, stepping away to have her son, and then come back to compete just 7 months after giving birth! Fast forward 4 years later, she’s again competing and quickl...2023-09-111h 04The Women's Fittest PodcastMythbusting w/ Sarah Ford Bishop: Measures of a Good Workout, Physique Progress Markers, & Muscle ConfusionSend us a textThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #165 with Sarah Ford Bishop! Sarah Ford Bishop is back and we are mythbusting once again for the month of September! In this episode we begin by talking about how to verbalize a goal and make it specific (SMART). We then delve into 3 common myths that can prevent you from reaching your goals explaining why these aren’t the most accurate measures of progress. Lots of positive energy in this one! Thanks Sarah! Topi...2023-09-0547 minThe Women's Fittest PodcastAdding “Dollars” to Your Health BankSend us a textThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #164. In this episode I answer the question “How do you stay motivated”? The answer is really in the big picture.When you can’t do things consistently, it’s very tempting to say “why bother.” But the key is to show up when you can and try to make a plan that is feasible for you to show up for. Notice I didnt say easy because it will still take effort. This is where the money in the...2023-08-1939 minThe Women's Fittest PodcastMythbusting w/ Sarah Ford Bishop: Best Split, Rest Days, Waist Trainers, & Cycle Syncing TrainingSend us a textThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #163 w/ Sarah Ford Bishop! We are doing our monthly mythbustjng and this episode is a little more training focused.Topics covered:Do you need to train 6-7 days a week to reap benefits? Training split options depending on level, goals, and time commitment. No days off!! The importance of rest days. Can you spot reduce fat and do waist trainers shrink your waist? Could you benefit from the current trend of cycle synci...2023-08-0152 minThe Women's Fittest PodcastInterview w/ IFBB Pro Ashley Lakomowski: It's Deeper Than BodybuildingSend us a textThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #162 interview with IFBB Figure Pro Ashley Lakomowski! Where do I begin? This was such a joy to dive so deep into the mind of Ashley. She has so much substance and her opinions and perspectives are refreshing and relatable. We spent the first 45 minutes just chatting and sharing back and forth a lot about the meaning and discovery behind what made her her and me me, and the “interview” doesn’t really start until after that. 🙃 Felt like co...2023-07-112h 38The Women's Fittest PodcastJuly Meal Plan & The Power of “No”Send us a textThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #161 your July Meal Plan! A very summery 2038 calories 170gP 244gC 48gF . This plan includes s’mores, corn on the cob, and more! I begin this episode talking about the power of “No” and what a positive discipline it is to empowering you and keeping you aligned with your goals. Also mentioned the new instagram “Threads” and my thoughts on that. Snd my contemplation on a question posed on Threads: What characteristic do you admire most in another human? Hmmm … 2023-07-0948 minThe Women's Fittest PodcastMythbusting Popular Fitness Fads/Trends w/ Sarah Ford BishopSend us a textThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #160 with Sarah Ford Bishop!Sarah is back on the show and we’re keeping it real, per usual. Look forward to routine monthly episodes where we discuss common/popular fitness trends, fads, or methods and find out what might be helpful or applicable and relevant to you and your goals. Our goal is to help you decipher what is or is not worth your energy and what may be helpful for you to know. As always we a...2023-07-0246 minThe Women's Fittest Podcast3 Ways to Break Through Fat Loss PlateausSend us a textThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #159! After a much needed break I’m back to your regularly scheduled programming. Moving forward I’ll likely break away for June and December! Thanks to so many of you who kept downloads coming by going back and listening to past episodes. I’m excited for future content!In this shorter episode I share 3 very important variables for successful fitness progression. Even if you’re just getting started, focusing on these 3 key factors should not only help keep...2023-06-2134 minThe Women's Fittest PodcastMay Meal Plan & Eustress versus DistressSend us a textThanks 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...2023-05-1345 minThe Women's Fittest PodcastIFBB Pro Autumn Cleveland on Bodybuilding, Posing, Coaching, & LifeSend us a textThanks 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 sp...2023-04-031h 51The Women's Fittest PodcastApril Meal Plan with Protein Cookie Dough Bites Recipe!Send us a textThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #155 April Meal Plan with Protein Cookie Dough Bites Recipe! As my regular listeners know I’ve decided to provide you with a sample diet with all the macros and meals once a month posting on the first of each month. The goal is to help you eat healthier, have a healthier food relationship, but also get ideas on what some delicious (and yes healthy) meal options look like. This meal plan is approximately 1836 calories 163gP 52gF...2023-04-0242 minThe Women's Fittest PodcastSetting Yourself Up For Successful Contest Prep Part 2 w/ IFBB Pro Brooke WalkerSend us a textThanks for listening to another episode of The Women’s Fittest Podcast! This is episode #154 Part 2 of Before you step on stage: Setting yourself up for contest prep success with IFBB Pro and Olympian Brooke Walker! Such a fun chat!! Enjoy! Topics covered: CoachingWeight loss versus fat loss Genetics An honest physique assessment evaluation is priceless Weighing health risks/rewards in competing Masters classes competition Expenses: show fees, coaches, suit, hair, tan, makeup, and more You need a coach before you begin your prep and after the prep not just for the pr...2023-03-271h 01