Shows
Boss Bitch Radio w/IFBB Pro, Diane FloresIs It Overwhelm Or Anxiety?If you’ve been feeling overwhelmed, anxious, or stuck in a loop of overthinking and never feeling caught up—you are so not alone. In this episode, Diane opens up about how anxiety shows up in everyday life (sometimes without us even knowing it), shares personal stories and spirals, and walks you through how she’s learning to manage it all with more awareness, boundaries, and peace. We’ll unpack things like: – What anxiety really feels like – Why overwhelm keeps us from moving forward – How meditation, energy audits, and even dance classes help2025-07-0736 minBoss Bitch Radio w/IFBB Pro, Diane Flores#309: The OLD Me Had To GoIn this episode,I dive deep into the power of mindset and how it can shape not only your fitness journey but your entire life. I share my personal story of overcoming the odds- from being a teen mom to building a successful fitness business- while challenging self-limiting beliefs. I get real about the mental shifts that transformed my mindset and offer 11 powerful journal prompts to help you break free from what’s holding you back. If you're stuck in a cycle of negative thoughts or struggling to stick with your goals, this episode is packed with ins...2025-03-1054 minBoss Bitch Radio w/IFBB Pro, Diane FloresAfraid to Level Up? Here’s How I Quiet the Fear & Show Up Bold AnywayIn this episode, I dive into the power of pushing through fear, embracing discomfort, and stepping outside my comfort zone to grow. I share my personal journey of being introverted and doing things that scare me—like going to a twerk class! Tune in as I reflect on how real growth happens when we challenge ourselves, face judgment, and overcome those mental barriers that hold us back. If you're ready to take a step toward your personal growth, this one's for you! #overcomingfear #personalgrowth #stepoutofcomfortzone KEY TAKEAWAYS: 00:00 – Let’s Talk Ab...2025-03-0714 minBoss Bitch Radio w/IFBB Pro, Diane Flores#301: Let's Become the Front-Burner B*tch!Hey, Boss B*tch! Diane here, and today we're having a heart-to-heart about how I became a "back burner" version of myself last year and the lessons I learned from it. If you’ve ever felt like you’re putting yourself last while juggling business, life, and all the things, this episode is for you. We're talking about how to prioritize self-care, create lasting habits, and take control of your health in 2025—because we ain't doing the "autopilot" thing anymore. Grab your coffee, take a walk, and let’s chat about how to make this year about YOU! #selfc...2025-02-1037 minBoss Bitch Radio w/IFBB Pro, Diane Flores#292: Hormones, Supplements, and Prepping for Menopause with Dr. Kellye SchabIn this episode, Diane sits down with Dr. Kellye Schab, a doctor of pharmacy and naturopathic expert, to dive deep into the world of women's health, hormones, and aging. From the latest buzz around fat loss supplements to how to take control of your hormone health as you age, Dr. Kelly shares her wealth of knowledge. Learn how to balance hormones, the importance of proactive health, and why investing in your well-being is a game-changer for your body and mind. Whether you're approaching menopause or just want to understand your health better, this episode is packed with expert advice...2024-12-1137 minBoss Bitch Radio w/IFBB Pro, Diane Flores#285 - Brutally Honest Advice for Women in Their 30 & 40’s: Stop Waiting, Start Owning Your Life!In this new episode of Boss Bitch Radio, I share my journey from being a broke, single mom on government assistance to building a thriving fitness empire. I’m serving up raw, no-nonsense advice on how to own your life and embrace transformation! I dive into key mindset shifts, the importance of discipline over fleeting motivation, and the power of consistency. If you’re ready to push past discomfort and take control of your future, this episode is a must-listen! Spoiler alert: it wasn’t easy, but if I can do it, so can you! #realta...2024-10-2147 minBoss Bitch Radio w/IFBB Pro, Diane Flores#271 - Rants & Chats: Why You're Getting BulkySummary: In this minisode of Rants & Chats, we’re diving into body changes and why you’re getting bulky! I share some reasons that might be causing it, but one thing’s for sure: you gotta get serious with your nutrition! It can be disheartening when progress feels slow, but remember, time will pass anyway, so be patient and results will come. Don’t give up on your potential besties! Resources Mentioned: Episode 268 - 6 Macro Myths You Need to Stop Believing! Connect with Diane: 2024-08-0208 minBoss Bitch Radio w/IFBB Pro, Diane Flores#267 - I Know You Need to Hear This TodaySummary: This one’s for my boss bitch besties!! While you're on your hot girl walk, dedicate this time to thinking about ways to solve a problem you have with someone in your life. I've invested a lot into reworking old childhood patterns and embracing those uncomfortable but necessary conversations. Your life is precious and short, and whether it's about health or fat loss, unresolved issues will show up in your body. So, here’s a small dose of encouragement: you got this! Connect with Diane: Website: https...2024-07-1907 minBoss Bitch Radio w/IFBB Pro, Diane Flores#265 - Rants & Chats: How to Keep Your A$$ Accountable in the GymSummary: It's easy to cancel on yourself when there's no one to hold you accountable. Whether it's finding a friend or hiring a coach, having an accountability buddy will keep you on track toward your fitness goals. Sometimes it takes a tribe, but having someone in your corner cheering you on makes all the difference!! Connect with Diane: Website: https://www.bossbitchradio.com/ Instagram: https://www.instagram.com/dianeflores_ifbb_pro YouTube: https://www.youtube.com/@dianeflores_ifbb_pro Join the Boss Bi...2024-07-0805 minBoss Bitch Radio w/IFBB Pro, Diane Flores#264 - Rants & Chats: The Scale Isn't EverythingSummary: Some people struggle to stick with their fitness routine because they’re allowing the scale to determine their progress. Does this sound familiar? Be honest. In the beginning, this is a great way to keep track of your progress but over time it can become demotivating. Instead, I’m sharing other factors you can use to check in with yourself and celebrate the small wins! Connect with Diane: Website: https://www.bossbitchradio.com/ Instagram: https://www.instagram.com/dianeflores_ifbb_pro YouTube: https://ww...2024-07-0507 minBoss Bitch Radio w/IFBB Pro, Diane Flores#263 - Rants & Chats: It's Time for a Workout PlanSummary: Having a plan is key when you walk into the gym, especially if you want to change the shape of your body. In this minisode, I’m breaking down what to do to find a program that aligns with your goals, sharing tips on how to stay structured and challenge yourself throughout your fitness journey. Connect with Diane: Website: https://www.bossbitchradio.com/ Instagram: https://www.instagram.com/dianeflores_ifbb_pro YouTube: https://www.youtube.com/@dianeflores_ifbb_pro Join the Boss...2024-07-0106 minBoss Bitch Radio w/IFBB Pro, Diane Flores#262 - Rants & Chats: Your Gym Outfit Matters!!Summary: What you wear to the gym MATTERS because when you look good, you feel good! Stop waiting for your goal body besties, and celebrate the body you’re in right now. In today's rants & chats, I’m sharing some of my favorite places to shop to help you spruce up your homeless couture! Connect with Diane: Website: https://www.bossbitchradio.com/ Instagram: https://www.instagram.com/dianeflores_ifbb_pro YouTube: https://www.youtube.com/@dianeflores_ifbb_pro Join the Boss Bitch Besti...2024-06-2806 minBoss Bitch Radio w/IFBB Pro, Diane Flores#254 - Rants & Chats: How to Beat Gym AnxietySummary: Sometimes you will get a fitness program from a coach or buy a program online, and you won’t have certain equipment or attachments and that’s ok! In this minisode, I give you tips on how to conquer your fear of the gym machines and their fancy lingo. I’ll also teach you how to push through feelings of resistance and what to do instead if it feels like too much. Resources Mentioned: Episode 210 - Golden Gains: Thriving at 71 with Renee Landers 2024-05-3106 minBoss Bitch Radio w/IFBB Pro, Diane Flores#252 - Live Coaching Call: The Goddess Body ProjectSummary: Today’s episode is a snippet of a live coaching call that I do every single week with the members of my 12-week signature course, the Goddess Body Project. These coaching calls are where I troubleshoot areas where I see women struggling, answer any questions, make sure we’re on the same page, and tell you how to move forward. Key Takeaways: 04:20 - Does anyone take Creatine and does anybody recommend it? 05:44 - Why you feel nauseous during your workout & what to do about it 08:33 - The weight s...2024-05-2436 minBoss Bitch Radio w/IFBB Pro, Diane Flores#248 - Rants & Chats: Follow Your Workout PlanSummary: This is your friendly reminder to follow your workout plan, besties!! As coaches, when we design programs in general, we design them strategically to be followed in that order. In this minisode, I briefly share what happens when you mix things around, how to substitute certain exercises, and how to make them more challenging if you need to. Connect with Diane: GET ON MY E-MAIL NEWSLETTER HERE Website: https://www.bossbitchradio.com/ Instagram: https://www.instagram.com/dianeflores_ifbb_pro YouTube: https://www.youtube.com/@dianeflores_ifbb_pro ...2024-05-1004 minBoss Bitch Radio w/IFBB Pro, Diane Flores#246 - Rants & Chats: What Really Drives Fat LossSummary: This is your daily reminder, bestie! Cardio is NOT the main driver of your fat loss. Here's what you should be focusing on instead. Connect with Diane: GET ON MY E-MAIL NEWSLETTER HERE Website: https://www.bossbitchradio.com/ Instagram: https://www.instagram.com/dianeflores_ifbb_pro YouTube: https://www.youtube.com/@dianeflores_ifbb_pro Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups/dianefloresifbbpro Freebies: Plateau-Buster Guide: https://dianeflores.lpages.co/plateau-buster-guide/ Boss Bitch Empowerment Tools: https://bit.ly/BossBit...2024-05-0303 minBoss Bitch Radio w/IFBB Pro, Diane Flores#244 - Rants & Chats: The Easiest Way to Take Progress PhotosSummary: Taking photos of yourself is one of the best ways to measure progress on your fitness journey. In this super short minisode, I explain the easiest way to capture every angle. Reference this when you need a refresher or if someone you know needs some guidance. Connect with Diane: GET ON MY E-MAIL NEWSLETTER HERE Website: https://www.bossbitchradio.com/ Instagram: https://www.instagram.com/dianeflores_ifbb_pro YouTube: https://www.youtube.com/@dianeflores_ifbb_pro Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/groups...2024-04-2603 minBoss Bitch Radio w/IFBB Pro, Diane Flores#243 - Reasons Why Women Fail at Workout PlansSummary: I see it all the time: women (and men) quit their fitness programs too soon before they see any results. Not anymore, bestie! It’s time to get your mindset right and know what you’re getting yourself into beforehand. I’m breaking down my top 3 reasons why women quit shortly after they start, what’s a realistic goal vs. what isn’t, how to set yourself up for success, and more! Key Takeaways: 01:28 - 1st reason why women quit their fitness program too early 05:51 - What is a reasonabl...2024-04-2221 minBoss Bitch Radio w/IFBB Pro, Diane Flores#242 - Rants & Chats: Protein RecapSummary: In this minisode, I'm talking protein! This is your reminder that protein is a key part of your nutrition so I'm speaking briefly on why it’s important, how to incorporate it into every meal, and some quick tips on measuring the right amount without a scale. Connect with Diane: GET ON MY E-MAIL NEWSLETTER HERE Website: https://www.bossbitchradio.com/ Instagram: https://www.instagram.com/dianeflores_ifbb_pro YouTube: https://www.youtube.com/@dianeflores_ifbb_pro Join the Boss Bitch Besties Fitness Community: https://www.facebook.com/gro...2024-04-1905 minBoss Bitch Radio w/IFBB Pro, Diane Flores#241 - How to Nurture Healthy Habits in Your ChildrenSummary: It’s our job as parents to guide our kids’ behaviors toward their best interest for long-term survival. In this episode, I’m sharing my thoughts on my recent nature walk and I give some food for thought on how to get your kids moving, take ownership of your behaviors, and start enforcing boundaries with the kiddos today. Key Takeaways: 01:08 - Something strange I noticed on my recent walk 03:08 - The value of taking care of your own body 04:49 - Important conversations to have with your children ...2024-04-1511 minBoss Bitch Radio w/IFBB Pro, Diane Flores#240 - Good Carbs vs. Bad Carbs: What You Need to KnowSummary: In today’s episode, we’re talking carbs! Carbs get a bad rap, but I’m here to tell you that carbs are not the devil. They’re magical and delicious. There are exceptions to this rule but for those who are healthy and exercising, I’m sharing 3 things you need to know about carbs. Let’s get into it! Key Takeaways: 01:44 - Red flag diets 03:35 - Why you’re gaining weight when you eat carbs 09:00 - Good carbs to eat 10:38 - How to track your body measurements 14:4...2024-04-1231 minBoss Bitch Radio w/IFBB Pro, Diane Flores#236 - Is It Impossible to Get Lean After 40?Summary: Is it impossible to get lean after 40? The short answer is no. From how much you should be eating, struggling to change your body shape, or you’re trying to figure out the best exercises for you, Diane is sharing ALL the things. You can achieve the body you’ve always wanted in midlife, so tune in to find out how! Key Takeaways: 02:50 - How this conversation applies to you 04:35 - 1st thing to consider if you think it’s impossible to get lean after 40 years old 10:46 - Why ex...2024-03-291h 11Boss Bitch Radio w/IFBB Pro, Diane Flores#235 - 10 Reasons You Can't Stick to Your Fitness Routine & What to Do InsteadSummary: If you can’t stick to your current fitness routine, this might be why! In this episode, Diane shares ten reasons why you’re struggling and why we can’t always rely on motivation to do the damn thing. Tune in to find out what you need to get the juices flowing, the wheels turning, and your a$$ up and moving. Key Takeaways: 03:55 - 1st reason you’re struggling with your health and fitness routine & it doesn’t have to do with you 13:01 - 2nd reason you’re falling off...2024-03-251h 11Boss Bitch Radio w/IFBB Pro, Diane Flores#234 - How To Break Through A Fat Loss Plateau (DO THIS)Summary: We don’t quit here, bestie! If you quit or lose motivation every time the scale stops moving, this episode is for you! Whether your weight loss has stalled or maybe your strength is not improving (or you’re not getting stronger), Diane is sharing exactly how she busted through her fat loss plateau with some tips, tricks, and strategies to help you do the same. You’ll learn if you’re focusing on the wrong things and what progress indicators you should pay attention to when you hit a plateau. Key Ta...2024-03-221h 03Boss Bitch Radio w/IFBB Pro, Diane Flores#233 - Your Smartwatch is Making You StupidSummary: Join Diane for a short walk and talk as she shares why your trusty smartwatch might be making you stupid. Sure, it's great for keeping you in line and sticking to your goals, but let's not get too carried away. If you're falling short on steps or your heart rate isn't where it should be, Diane's got some wise advice on ditching the obsession with hitting those numbers and finding a healthier approach. Key Takeaways: 03:00 - When relying on your smartwatch becomes obsessive 06:00 - Diane’s smar...2024-03-1115 minBoss Bitch Radio w/IFBB Pro, Diane Flores#232 - How to Reinvent YourselfSummary: It’s never too late to reinvent yourself! This episode will inspire you to change your life and start living in your highest power. Diane and Amanda share their personal stories and top tips on what they did to transform into the best versions of themselves, how to embody who you want to be, and leave your old life behind! Key Takeaways: 02:10 - How to know if you’re ready to reinvent yourself 05:06 - This is why you’re life isn’t changing 06:23 - 2 ways to shift your ident...2024-03-081h 00Boss Bitch Radio w/IFBB Pro, Diane Flores#231 - Motivation Does NOT "Work" | How to Change Your LifeSummary: Ever feel like motivation just isn't cutting it for you? You're not alone! In this episode, Diane dives into why relying solely on motivation isn't the key to success, especially if you struggle with consistency or feel overwhelmed when life gets lifey. Instead, Diane explores the power of making good habits your default setting and shares some actionable steps to break old habits and create new ones that stick for the long haul. Key Takeaways: 00:47 - Why you shouldn’t rely on feeling motivated to do anything 04:11 - Th...2024-03-0443 minBoss Bitch Radio w/IFBB Pro, Diane Flores#230 - Boobies, Bodybuilding & Bullsh*t | March 2024Summary: Diane and Amanda are back for their monthly catch up on Boobies, Bodybuilding, and Bullsh*t. In this episode, they’re sharing their progress with their body goals since the start of the New Year. They talk about what life is looking like lately, health issues they’re dealing with, and how they’ve been spending some extra time on self-care. Lastly, it wouldn’t be a Boss Bitch Radio episode without some actionable steps you can start incorporating into your health and fitness routine. Tune in, besties! Key Takeaways: 2024-03-011h 13Boss Bitch Radio w/IFBB Pro, Diane Flores#228 - Hidden Calories You Don't Know You're EatingSummary: Do you feel like you’re doing the things, you're exercising regularly and eating healthy but you’re not seeing results? This episode will break down what might be pulling you off track. Diane dives into why you should be food tracking, how you’re likely consuming 1,000 sneaky calories per day, and the habits that are costing you your results. Key Takeaways: 02:51 - Foods that are pulling you off track from your fat loss goals 08:32 - The importance of tracking your food 10:57 - Practical tips to help you get st...2024-02-2336 minBoss Bitch Radio w/IFBB Pro, Diane Flores#227 - Monday Motivation: How to Quickly Get Out of a RutSummary: Do you ever get caught up in what you haven't accomplished yet? Well, this episode is your remedy, boss b*tch bestie! Diane is sharing how she learned to enjoy the journey when times were tough, the one simple tool that changed everything, and her best practical tips that you can implement today. Key Takeaways: 06:45 - Diane shares her personal journey to IFBB Pro Status 15:47 - Working past the feeling of not feeling good enough 18:15 - Advice to you if you want to look like a competitor, but...2024-02-2052 minBoss Bitch Radio w/IFBB Pro, Diane Flores#224 - Why You’re Not Losing Fat (4 HIDDEN Mistakes You Don’t Realize You’re Making)Summary: If you’re feeling stuck or at a plateau in your fitness journey, then it’s time to uncover what may be holding you back! In today’s episode, Diane is sharing four hidden mistakes you may be making. Whether that’s hopping from diet to diet, quitting because you’re not seeing results, or maybe your progress is moving slowly, Diane breaks down some common misconceptions and gives you some actionable steps to help you reach your fat loss goals. Key Takeaways: 01:39 - #1 reason why people quit 06:44...2024-02-0953 minBoss Bitch Radio w/IFBB Pro, Diane Flores#223 - Monday Motivation: When You're Not Seeing ResultsSummary: Rome wasn’t built in a day, bestie! So why be upset that you’re not seeing results fast enough? Today’s episode, with your favorite coaches, Diane and Amanda, is a small dose of motivation (and a little reminder) to keep going even if you’re not where you want to be. Keep doing the things and the results will come. Key Takeaways: 2:35 - A few truth bombs for you if you’re not seeing results “fast enough” 3:47 - How to make the not-so-fun parts of exercise, more fu...2024-02-0508 minBoss Bitch Radio w/IFBB Pro, Diane Flores#222 - How Much Protein Do You Really Need?Summary: If you struggle to find out how much protein you actually need, this episode is for you! With all the formulas and conflicting advice out there, Diane is breaking down everything you need to know. From examples of what to eat to busting common misconceptions around fat loss and body changing results, you’ll learn why protein is important for your body goals and why not all protein sources are created equal. She also shares her top strategies you can start implementing in your diet today. Key Takeaways: 5...2024-02-0256 minBoss Bitch Radio w/IFBB Pro, Diane Flores#221 - Monday Motivation: Cut the ExcusesSummary: Back at it with another Motivational Monday. You’re being dramatic! Diane and Amanda are sharing some common excuses they hear when it comes to exercising and their best advice as your coach and bestie. No more excuses, bestie, on why you can’t do the things. Key Takeaways: 2:48 - The most common excuse people use to avoid the gym. Don’t be this person! 3:51 - No shoes? No problem. 4:46 - What to do instead when you don’t feel like going to the gym 5:36 - Do NOT skip out...2024-01-2910 minBoss Bitch Radio w/IFBB Pro, Diane Flores#220 - Boobies, Bodybuilding, & Bullsh*t | January 2024Summary: New year, new goals! Your favorite duo, Diane and Amanda, talk about what they have planned in this January edition of Boobies, Bodybuilding, and Bullsh*t. Everything from their health and fitness goals for 2024 to dieting and life updates, they’re sharing what they’ve been up to and what this year looks like so far. Key Takeaways: 06:04 - Diane shares her big health, fitness, and mindset goals 08:13 - Amanda shares her biggest goals for 2024 11:31 - What training looks like these days 16:15 - Let’s talk dieting! 16:53 - 2 quest...2024-01-2646 minBoss Bitch Radio w/IFBB Pro, Diane Flores#219 - Monday Motivation: How to Make Time for the Gym When You're "Too Busy"Summary: Diane and Amanda are giving you some Monday Motivation on why you're not "too busy" to get your a** in the gym! Whether you've been struggling to find time to exercise or you have too much going on right now to prioritize your health and fitness, this episode is for you. Key Takeaways: 3:15 - Why you’re not “too busy” to exercise 3:59 - How to make time when you’re busy 5:07 - What to do when you don’t feel like you have enough time 5:28 - What Diane & Amanda...2024-01-2208 minBoss Bitch Radio w/IFBB Pro, Diane Flores#218 - How to Tackle Emotional Eating with Meredith RiesSummary: If you struggle with emotional eating, binging, or feeling like you’re being controlled by food, today’s episode is for you! Today’s guest is Meredith Ries, a therapist turned health coach who is working towards helping women create healthier relationships with food. They talk about everything from how to get a handle on your emotions and break free from diet culture to learning how to be in tune with your body. Key Takeaways: 02:36 - Meredith shares her start as a therapist turned health coach 08:47 - How our em...2024-01-1954 minBoss Bitch Radio w/IFBB Pro, Diane Flores#216 - Motivation S.O.S: Strategies for EmergenciesSummary: In today’s episode, Diane gets vulnerable as she shares her recent challenges and life updates over the last 3 months. In true boss bitch fashion, Diane is sharing some of her best strategies to help keep her on track. So, if you’re in a season of life where the motivation is gone, time is an objection, or life keeps getting lifey, tune in for some helpful tips and tricks to work through it all and experience some relief. And remember, you are not alone! Key Takeaways: 03:58 - Diane...2024-01-121h 29Boss Bitch Radio w/IFBB Pro, Diane Flores#215 - How to Navigate Menopause and Transform Your Body with Laura HeikkilaSummary: In this episode, Diane is joined by 55-year-old holistic health practitioner, menopause specialist and fitness and nutrition coach, Laura Heikkila. Together, they’re breaking the stigma that aging is a bad thing. From perimenopause and lifestyle factors to hormone replacement therapy and weight training, Diane and Laura talk about how to transform your life if you’re in your 40s and beyond. Key Takeaways: 02:10 - Meet Laura and how she got started as a holistic health practitioner and menopause specialist 06:19 - Peri-menopausal symptoms & common problems that women experie...2024-01-0852 minBoss Bitch Radio w/IFBB Pro, Diane Flores#214 - Why Your New Year's Resolution is Going to FailSummary: Don’t let 2024 be another year where your New Year Resolutions fail. Diane and Amanda are sharing reasons why it happens for most people, the mistakes people make and don’t think about or consider beforehand, and questions to ask yourself before you chip away at a goal. So, whether your resolution is getting in the gym, joining a fitness program or something else, you’ll learn how to get specific with SMART goals and start the new year off strong! Key Takeaways: 02:37 - How to set a strong...2024-01-0840 minBoss Bitch Radio w/IFBB Pro, Diane Flores#213 - My Current Supplement RoutineSummary: Today’s episode is a highly requested one - what Diane’s current supplement routine looks like. From what she’s using and not using to why they’re important and what you need to consider, Diane is sharing everything you need to know. So, if you’re confused about what you should add to your supplement strategy, this episode will break down what may help you based on different categories! Key Takeaways: 03:20 - Quick disclaimer before you listen to this episode 06:49 - Foundational health supplements 18:12 - Muscle-buildi...2024-01-011h 06Boss Bitch Radio w/IFBB Pro, Diane Flores#210 - Golden Gains: Thriving at 71 with Renee LandersSummary: In this episode, Diane is diving into an incredible journey that proves age is just a number. Today’s guest is a powerhouse! Renee Landers is a 71-year-old NPC Bikini Competitor who defied all norms by stepping into the world of bodybuilding at 69. From the grind of her training days to the mindset that fuels her, she shares her inspiring fitness journey during her golden years and how she built the internal fortitude she has today. Key Takeaways: 02:48 - Meet Renee as she shares her fitness journey befor...2023-12-2259 minBoss Bitch Radio w/IFBB Pro, Diane Flores#209 - Where Should You Take Your Fitness Journey - Cutting or Growing?Summary: There’s a lot of conflicting advice out there when it comes to cutting calories, dieting, and building muscle. So, Diane and Amanda are breaking down the differences between going into a weight cut (a.k.a diet phase), maintenance, and bulking (increasing food intake hoping that you’ll add some muscle) - three terms that are thrown away in the bodybuilding community, but still apply to lifestyle clients. You’ll learn what makes sense for you based on your long-term goals and how to create a plan of attack vs. jumping straight into a rando...2023-12-1847 minBoss Bitch Radio w/IFBB Pro, Diane Flores#208 - Why Your Body Is Not Changing with Erica WyrickSummary: From cardio queen to weightlifting muscle mommy, Venus Coach Erica Wyrick is today’s guest! Now, an NPC Bikini competitor, the mom of 5 and former long-distance runner shares her fitness transformation journey after a ski accident left her unable to run for 12 weeks. However, per doctor’s orders, she could weight train… and the rest is history. Erica talks about the misconceptions she had about lifting weights, how she overcame gymtimidation, understanding nutrition for her body type, and so much more! Key Takeaways: 3:11 - Meet Erica as she share...2023-12-1555 minBoss Bitch Radio w/IFBB Pro, Diane Flores#207 - Setting New Year's Resolutions & Big Goals for 2024 with Danielle MeansSummary: Coming at you with another awesome guest, one of Diane’s very own lifestyle clients, Danielle Means. They talk about the reality of undergoing a personal transformation when life gets… life-y. From setting goals to New Year’s resolutions, Danielle shares what her progress has been like over the last year, plans she has for the future, and her goal to transition from lifestyle client to bodybuilding competitor. She talks about why she loves working with an online coach so much and how it has helped her grow mentally and physically. Key Ta...2023-12-111h 00Boss Bitch Radio w/IFBB Pro, Diane Flores#206 - Fit Girls Gift GuideSummary: In today’s solo episode, Diane is sharing all kinds of gift ideas to get your fit girl on! Whether it’s for yourself or a fellow fit friend, you’ll leave with plenty of options to buy in time for the holidays. Diane put together this Fit Girl Guide based on common struggles that she sees women have in the gym. She shares her top tools to help you push back resistance, stay consistent, and have zero excuses moving forward. Key Takeaways: 04:35 - 1 thing you will NOT find...2023-12-081h 00Boss Bitch Radio w/IFBB Pro, Diane Flores#205 - Mom of 3 to Bikini Competitor with Stephanie HayesSummary: We love a client transformation journey! Diane sits down with her current client at Venus, Stephanie Hayes, to talk about how her fitness journey has evolved since she began. What started as a way to lose baby weight after pregnancy, Stephanie is now an NPC Bikini Competitor. At 41-years-old and mom of 3 kiddos, she talks about how she made time in her busy mom life to prioritize her health and fitness and pushed herself to the limit. If you need a little inspiration and motivation to take on a fitness challenge, this episode is f...2023-12-0444 minBoss Bitch Radio w/IFBB Pro, Diane Flores#203 - Are You Ready to Start a Transformation Program?Summary: Diane isn’t holding back as she reveals why most people fail when they start a transformation program. This episode is packed with helpful information to guide you toward making an educated decision before you hand over your hard-earned cash. You’ll learn about the prep needed beforehand, critical steps to set yourself up for success, and, ultimately, how to get the best out of your fitness journey when you sign up for something. Key Takeaways: 06:57 - What is a transformation program? 08:50 - What to expect with the Godd...2023-11-2759 minBoss Bitch Radio w/IFBB Pro, Diane Flores#202 - Body Positivity & Self-LoveSummary: Body positivity and self-love can get lost in the sauce with all the hyperfocused body changes in your fitness journey. Today’s episode is a feel-good episode with coaches Diane and Amanda to remind you that you are more than your looks, you’re a multifaceted human being, and if you believe in yourself, you can accomplish any goal. Key Takeaways: 03:46 - How to unpack your inner narrative & bring it to light 05:07 - Redefining your relationship with what you see in the mirror 07:45 - Do this to switch...2023-11-2452 minBoss Bitch Radio w/IFBB Pro, Diane Flores#199 - How to Pick Your Suit as a Female BodybuilderSummary: You spend your money on training, supplements, dieting, and prep but we can’t have you skimping out on your suit. In this episode, Diane and Amanda are sharing everything you need to know in order to pick the right suit for your physique and division you plan to compete in. You’ll learn what to avoid, things to consider, when to order your suit, and so much more. Key Takeaways: 04:46 - What’s the difference between Bikini, Figure, and Wellness suits? 05:05 - Types of suits that work best...2023-11-1349 minBoss Bitch Radio w/IFBB Pro, Diane Flores#198 - The Goddess Unleashed: A 12-Week Fitness Transformation with Vanessa ZamoraSummary: Are you ready to feel inspired? Diane sits down with her very own client, Vanessa Zamora, to talk about her journey with the 12-week transformation program, The Goddess Body Project. Vanessa has not only lost 50 pounds since starting the program, but she’s re-discovered herself, regained her confidence and self-esteem, and is now motivating other women to do the same. She shares her experience working with a coach, overcoming mindset blocks, and her next big fitness goal. Key Takeaways: 04:36 - Meet Vanessa and how she got started with...2023-11-1045 minBoss Bitch Radio w/IFBB Pro, Diane Flores#197 - After Dark: Building Body Confidence & Dating in Your 40s | Interview by Yolanda RussellSummary: Hey besties! Coming at you with another After Dark episode and this one is all about dating in your 40s. Diane was recently a guest on Yolanda Russell’s podcast, Date Better, where she shares her opinions on dating, her strategies, mindset, and how it’s evolved over the last 10 years. They also talk about building body confidence and how working on yourself physically impacts your dating life. Key Takeaways: 04:35 - Diane shares how she got started in the fitness industry 07:13 - The post-breakup/divorce glow-up is a thing...2023-11-061h 10Boss Bitch Radio w/IFBB Pro, Diane Flores#196 - After Dark: Helping Women with Their Sexual Health feat. Dr. Nicole MarcioneSummary: This After Dark episode is all kinds of juicy! Diane sits down with Dr. Nicole Marcione to talk about sensuality, desire, kink, self-pleasure, and more. Dr. Nicole is an expert in longevity, desire, and vibrancy in mid-life. So, if you’re in the 40s to 60s age range, this episode is for you! And if you’re not there yet, bestie, you’ll still walk away with some actionable steps to rock it in the bedroom. Key Takeaways: 03:35 - Meet Dr. Nicole & how she came to specialize in helpin...2023-11-0354 minBoss Bitch Radio w/IFBB Pro, Diane Flores#195 - Tricks & Treats to Curb the Candy Cravings: Halloween EditionSummary: It’s Halloween time, besties! The candy season is here and while yes, you can indulge in the sweets, there needs to be a healthy balance. In this episode, Diane and Amanda share their best tips and strategies to keep the Halloween candy eating at a minimum. They share a few mindset hacks and ways to plan ahead so you avoid eating 16 candy bars in one go. You know who you are! Key Takeaways: 02:54 - Diane & Amanda share their true feelings on Halloween candy 06:11 - Halloween doesn’t give y...2023-10-3042 minBoss Bitch Radio w/IFBB Pro, Diane Flores#194 - The Pros & Cons of Volume EatingSummary: In this episode, Diane and Amanda talk all about volume eating. It’s when people are trying to keep their calories low, so they fill themselves up with foods or beverages with zero to low calories. It’s a common dieting practice among competitors, people who do extreme dieting, transformation challenges, etc. But there are benefits to those trying to live a fit and healthy lifestyle. Diane and Amanda talk about where people are going wrong, ways to do it right, and the pros and cons of volume eating. Key Takeaw...2023-10-2745 minBoss Bitch Radio w/IFBB Pro, Diane Flores#193 - Full-Body Workouts: The Good, the Bad, and the Ugly TruthSummary: In this episode, Diane is joined by Venus Fitness Coach Alysha to talk all about the pros and cons of full-body training. Depending on your fitness goals, exercising everything at once may be negatively affecting your outcome. Tune in to find out if full-body training is right for you. Key Takeaways: 03:05 - Meet Alysha & her experience with bodybuilding 05:06 - The pros of full-body workouts 08:17 - Who is full body training good for? 17:02 - The cons of full-body workouts 21:03 - Your recovery period is based on this 23:06 - Rec...2023-10-2335 minBoss Bitch Radio w/IFBB Pro, Diane Flores#191 - Tips for Better SleepSummary: Good quality sleep is imperative for functioning as a human. So if you’re waking up exhausted or maybe you think sleep is not important, you’re leaving some massive results (when it comes to your physique) on the table. In today’s episode, Diane talks about the role of sleep as a pillar of your health, understanding sleep cycles, how sleep supports muscle growth and recovery, plus a list of tips for better sleep. Key Takeaways: 05:14 - Why sleep is important when you weight train 08:04 - Let’s talk...2023-10-161h 00Boss Bitch Radio w/IFBB Pro, Diane Flores#190 - Muscle Building Myths & Fat Loss MisconceptionsSummary: Diane and Amanda are myth-busters today! As an IFBB Pro, competition coach, athlete and personal trainer combined, they’re busting the most common muscle-building myths and fat loss misconceptions. With all of the misinformation given over the years and the old-school way of doing things, it can be hard to know what’s fact and what’s fiction. So, tune in to hear what myths they hear most! Key Takeaways: 03:59 - Myth #1 - we hear this the most! 07:34 - Doing this will actually make you look bulky 08:03 - Myth #2...2023-10-1346 minBoss Bitch Radio w/IFBB Pro, Diane Flores#189 - Best Protein Snacks to Add in Your DietSummary: It’s easy to overconsume empty calories with your favorite snacks, but as a result, you end up stuck in your fitness and nutrition goals. Whether you’re struggling to get enough protein or you fall victim to the “snack-sident,” in this episode, Diane shares some of her favorite protein snacks you can substitute in your diet today. Key Takeaways: 04:01 - 1 hack to help prevent snacking on empty calories 05:41 - What’s a snack house vs. ingredient house? 07:10 - 1st protein snack to have on hand 09:26 - 2nd sweet and s...2023-10-0935 minBoss Bitch Radio w/IFBB Pro, Diane Flores#188 - Why You Need to Start Training Now to Compete Next YearSummary: If you’ve been putting off training or you’re on the fence about competing in a bodybuilding competition, today’s the day to get started, sister! In this episode, Diane and Amanda give you the pep talk you need to start prepping now (especially if competing is your goal). You’ll learn 7 reasons why starting now will benefit you later, where to focus first, and how to overcome any self-limiting beliefs holding you back from being the boss bitch you are. Key Takeaways: 02:51 - 1st reason why you nee...2023-10-0643 minBoss Bitch Radio w/IFBB Pro, Diane Flores#187 - Mindset Mastery: 5 Easy Tips to Level Up Your Fitness GameSummary: If you’re struggling with motivation or want to take your fitness game to the next level, this episode is for you. Diane is dropping her 5 best tips (a.k.a prescriptions) you need to master your mental and physical game each week. Tune in as she shares her boss bitch arsenal of empowerment tools and gets you back on track. Key Takeaways: 04:15 - 1st tip to help you shine bright with confidence 07:34 - Do this when someone compliments you 09:09 - 2nd tip to master your mind 10:47 - Why...2023-10-0236 minBoss Bitch Radio w/IFBB Pro, Diane Flores#186 - Healthier Choices, Happier Mom: A Fitness Success StorySummary: This episode is all about transformation and body positivity. Diane and Venus Coach, Alysha, bring on cardio queen to weightlifting goddess, Kellee Vargas, to talk about her journey going through the Goddess Body Project. She shares her transformation updates since she began and her best advice for prioritizing her health and fitness as a mom. You'll also learn what it’s like working with an online coach and how nutrition can be a game changer for seeing big results. Key Takeaways: 04:22 - Why Kellee chose the Goddess Body...2023-09-2947 minBoss Bitch Radio w/IFBB Pro, Diane Flores#185 - Bodybuilding in Your 50s and BeyondSummary: In this episode, Diane brings back one of her Bikini athletes and good friend, Tina Bauer. As a mature athlete in her 50s, Tina reminds you that it’s never too late to start your fitness journey. You’ll hear about her successes and struggles with hormones, how she balances her diet during prep and after, and how she has no plans on stopping any time soon. This conversation will leave you inspired to build a better you at any age! Key Takeaways: 03:38 - Tina shares her history...2023-09-251h 20Boss Bitch Radio w/IFBB Pro, Diane Flores#183 - Mindset Mastery Monday: The Power of a Growth Mindset vs. Fear of FailureSummary: In this episode, Diane dives headfirst into the world of cultivating a growth mindset. She defines what that means exactly, and serves up the ultimate recipe for success. Hint: it’s learning how to see obstacles as opportunities and failures as stepping stones. Diane shares her personal hardships that led her to where she is today, how she was able to reframe her mindset, and how having a sense of curiosity is key. Key Takeaways: 02:47 - The foundation of your success relies heavily on THIS 04:50 - What is a “growth...2023-09-1843 minBoss Bitch Radio w/IFBB Pro, Diane Flores#182 - The Journey to IFBB Pro Status in Bodybuilding | Interview by Dr. Sarah Zaldivar*Trigger warning - this conversation briefly discusses disordered eating. Summary: In this episode, the spotlight is on Diane as she's interviewed by licensed dietitian and certified personal trainer, Dr. Sarah Zaldivar. Get ready to dive deep into Diane's incredible journey from being a teen mom to achieving the IFBB Pro Bodybuilder title. From the challenges of teen motherhood to the world of bodybuilding competitions, Diane gets candid on all things dieting, specific exercises, physique-enhancing drugs (PEDs), and more! Key Takeaways: 02:32 - Diane gives a brie...2023-09-151h 17Boss Bitch Radio w/IFBB Pro, Diane Flores#181 - Mindset Mastery Monday: Self-Limiting BeliefsSummary: In today’s solo episode, Diane is talking all about mindset and how to use it to achieve your goals. Hint: it’s more than just “thinking positive.” From your intentional to unintentional thoughts, Diane reveals how your thoughts, environment and the people you surround yourself with can make or break your success. You’ll learn strategies on how to build a strong mental foundation, overcome limiting beliefs, examine the origins of where your beliefs come from, the impact they’ll have on your life, and how not to give up when things get tough. 2023-09-1156 minBoss Bitch Radio w/IFBB Pro, Diane Flores#179 - Motivation Monday: How to Embrace the Body You HaveSummary: In today’s episode, Diane is helping you set the foundation for self-love. This conversation is one for the books as she teaches you how to embrace your body (fitness goals achieved or not) and how to love yourself through your journey of transformation. Diane doesn’t hold back as she reveals the #1 reason why women are delaying their own happiness and how to find beauty beyond the non-physical achievements. Key Takeaways: 03:09 - 1st step towards embracing the body you have 08:05 - Setting the foundation of self-love starts...2023-09-0852 minBoss Bitch Radio w/IFBB Pro, Diane Flores#178 - Client Case Study: Becoming a Bodybuilder at Age 47Summary: In today’s episode, Diane and Amanda are joined by their lifestyle client, Jenn Connicelli. She started her bodybuilding transformation, with zero experience, at 47 years old and competed in her first show in October 2022. As a client based in New York, Jenn shares her candid experience working with an online coach, the challenges she’s faced, and her decision to invest in multiple coaches at the same time. She also reveals her experience with mom guilt as she’s undergone this transformation and gives her best tips and tricks to balance it all. ...2023-09-0153 minBoss Bitch Radio w/IFBB Pro, Diane Flores#176 - Bodybuilding for DummiesSummary: Diane and Amanda are back at it again. Today, they’re diving into Bodybuilding for Dummies, what it takes to build your body. Maybe you want to look lean or like a competitor but you don’t want to compete, this episode is for you. They break down the tactical and psychological components you need to consider in order to achieve the body you want. From the things you have to do, the actionable steps, the non-negotiables, Diane and Amanda are baring it all. Key Takeaways: 04:07 - Tactica...2023-08-2552 minBoss Bitch Radio w/IFBB Pro, Diane Flores#175 - Navigating Social SituationsSummary: It can be tough to stick to your health and fitness goals, especially at social events, holidays, weekend birthday parties, etc. In this episode, Diane will help you not only survive but thrive during these times. She shares her best tips to help you prepare ahead of time, tricks to cope with temptation, how to deal with the aftermath (if you indulge a little too much), and ideas to stay active. Get ready to feel empowered, in control, and totally ready to own your health and fitness journey. Key Takeaways:2023-08-211h 02Boss Bitch Radio w/IFBB Pro, Diane Flores#174 - Answering Your Objections to an Online ProgramSummary: Online coaches, do we think they’re bullshit? In this episode, Diane and Amanda bust the myths surrounding online coaching. They'll answer some of your objections about working with an online coach and give you some helpful advice on how to switch your mindset, keep yourself accountable, and start taking action today. Tune in to hear their hands-on approach and what makes their coaching style different than any others. Key Takeaways: 03:51 - How we work with clients that we don’t see in person 06:34 - Answering objection #1: “I can’t a...2023-08-1849 minBoss Bitch Radio w/IFBB Pro, Diane Flores#173 - Mid-Year Check-In: Where Are We With Our Goals?Summary: In this episode, Diane dives into the ultimate mid-year reality check for your goals. Curious about where you stand? How those fitness aspirations are shaping up? The hurdles you’re facing? Brace yourself as Diane takes a seat and unveils a progress report laced with motivation. Spoiler alert! It’s never too late to get started if you haven’t already. This episode will have you exploring your initial goals, celebrating your achievements and milestones, a strategic re-think of what’s working vs. what isn’t, re-evaluating your nutrition and diet, and much more! ...2023-08-141h 02Boss Bitch Radio w/IFBB Pro, Diane Flores#171 - Motivation Monday: How to create a more balanced and fulfilled lifeSummary: In this episode, Diane goes solo as she dives deep into the ever-elusive work-life balance. She explores the significance of achieving work-life balance, sharing her own current struggles and how she's actively working to improve them. Diane uncovers those telltale signs that suggest you might be living an imbalanced life, she’ll guide you toward work-life harmony, and recognizing when it's time for a change. So, get ready to learn practical strategies that can truly make a difference. Key Takeaways: 04:39 - Why is work-life balance important? 05:35 - Asses...2023-08-0753 minBoss Bitch Radio w/IFBB Pro, Diane Flores#170 - Bikini Talk with Adam Bonilla from Team Elite PhysiqueSummary: Today’s episode is a fun interview for you! Adam Bonilla from The Bikini and the Brain Podcast joins Diane as they dive into what it takes to become a successful bikini competitor, common mistakes bikini competitors make, how to determine an ideal stage weight and body composition for athletes, and how to decide if an athlete is ready for nationals. Adam and Diane also talk through the controversial topic of gaining weight in the off season and much more! Key Takeaways: 01:43 - Who is Coach Adam Bonil...2023-08-041h 11Boss Bitch Radio w/IFBB Pro, Diane FloresInterview with Lawna Dunbar IFBB Bikini Pro- Olympia, competing, prep, post show and moreToday on the podcast I had the pleasure of interviewing Lawna Dunbar IFBB Pro Timestamps: (02:29) How she got into bodybuilding and competing (05:53) Losing on a national stage and coming in last (09:50) Her daily routine for success on stage (13:23) Training body part split for the Olympia (16:15) Dieting for stage (23:20) How she balanced 14 shows last year with real life (25:33) How to travel, compete, make up, tan and food budget in prep (31:30) Her posing skills and how she learned (34:18) Competing with her husband (36:35) Her least fave part of prep (39:11) Her recovery and body work strategy (40:45) Prep food hacks (44:35) Avoiding pos...2023-03-2954 minBoss Bitch Radio w/IFBB Pro, Diane FloresIFBB Bikini Pro Phoebe Hagan on becoming an Olympian, posing and what to do when you aren't motivatedWhat a fun interview with Phoebe Hagan, IFBB Pro. Here's what we talked about... Her background in dance and sports Find her on Instagram HERE Trials and tribulations with competing set backs What NOT to do when it comes to posing Being in a motivation funk and what to do Her Arnold UK Invite Start your posing journey at the Posing Portal HERE SOME LINKS TO THINGS THAT ARE MY FAVES: ► NEW CLIENT OFFER==> Want to be trained by the most badass personal training studio in Modesto? First time clients score your sessions at a great deal HERE ► Get yo...2022-09-021h 08Boss Bitch Radio w/IFBB Pro, Diane FloresThree times a day gym sessions, bodybuilding as a lifestyle & nationals reality checks with Nikki Giacara, IFBB ProWhat a fun interview with Nikki Giacara, IFBB Pro. Here's what we talked about... Growing up in sports then pivoting to bodybuilding Her mindset going into bodybuilding and personal training Her bikini, figure and then wellness journey Training, cardio and diet at 2 weeks out right now Following your own unique plan to success Going to Nationals- are you ready? Sacrifice vs. priviledge as a mindset A day in the life of an IFBB Wellness Pro Foundational habits for success as a competitor Food quality importance for your aesthetic goals for stage Her badass superpowers with energy work and...2022-08-301h 08Boss Bitch Radio w/IFBB Pro, Diane FloresBecoming an IFBB Pro w/ Erika PhillipsWhat a fun interview with Erika Phillips IFBB Pro. Here's what we talked about... Her background in track, sports & being a personal trainer Opening a business during a pandemic Fit Kitchen Modesto (use code Diane10 to save $$) How Erika and I started working together The changes she made from being "fit" to a pro bodybuilder Sacrifices in social setting that had to be made to go pro Tomboy to stage glitz and glam Support of a spouse and the role in your success Running a business and being in prep- day in the life Her training schedule, training split and ch...2022-08-2258 minBoss Bitch Radio w/IFBB Pro, Diane FloresPrep updates, getting thru cardio, coaching clients, binge eating and moreWe chat live on IG in our bras to chat the following: Pittsburgh Pro- the winner Lauralie Chapados for IFBB Pro Bikini and Sunny Andrews for IFBB Pro Wellness Our prep updates and training + cardio Tips for getting thru cardio Why coaches don't change things Physique Assessment and why it's important Checking in when you don't wanna Dating life for Boss Bitch Glute Camp waitlist HERE Binge eating - how it comes up for me Lab panels I suggest for clients based on symptoms What podcasts we listen to: Grow Or Die, Tim Ferris, The Key Nutrition Podcast, Lewis Howes, B...2022-05-201h 09Boss Bitch Radio w/IFBB Pro, Diane FloresInterview with Julia Rene IFBB Wellness Pro and YouTube superstartYou guys...This was so much fun. I had the pleasure of interviewing my wellness crush Julia Rene IFBB Wellness Pro who's videos got me thru my last prep on the stairmill. Today we chatted all things like: How she got started in bodybuilding Her journey from cosmetology to full time bodybuilder as a career The importance of a support system Her competitive history and where she started to where she's going now Being an introvert and absorbing others energy Her stage persona and how she snaps into it How she grew her social media following H...2022-04-1850 minBoss Bitch Radio w/IFBB Pro, Diane Flores#71- My top 10 favorite proteins + hacks to get it inI often hear the struggle with getting in proteins and why we vary the protien choices. Here are just a few of many options plus I give you loads of hacks: Egg whites Chicken Breast (ground or whole) Turkey Breast Grass Fed Beef or Bison (leanest) Wild caught white fish (cod, halibut, tuna) Fat Free Greek Yogurt Low fat cottage cheese Whey isolate- protein powder Protein Bars- Built Bars, Outright or Power Crunch Shrimp SOME LINKS TO THINGS THAT I MAY HAVE MENTIONED: ► Want to be trained by the most badass personal training studio in Mo...2022-03-1142 minBoss Bitch Radio w/IFBB Pro, Diane Flores#70- Bodybuilding habits, tricks, tips and weird shit we doWeird shit that competitors/bodybuilders do that may actually benefit the normies of my Boss Bitch Fam! Food-isms Gym-isms Macro hacks Our affinity for tiny silverwear Smuggling prep food into places to stay on track Why we eat every few hours Shit we carry into restaurants How we order at restaurants The things we have to do to get shreddedAF The mirorr and our obession with it Posing thangs Getting a pump? AKA Gym-gasm Sex before the gym?? Back stage/stage day rituals and weird shit SOME LINKS TO THINGS THAT I MAY HAVE MENTIONED: ► Want...2022-03-0450 minBoss Bitch Radio w/IFBB Pro, Diane Flores#69- Is the bikini division even considered bodybuilding?Ohhhh I got some controversy for you...maybe ;) Let's chat the following... What is the bikini division? How long has it been around? What's the criteria? How it was perceived The evolvement from bikini in 2010 to now How the bikini body is looking now My stint from figure to bikini to figure My big plot twist reveal (take a guess) Working with a new coach Adam at Team Elite Physiques and his physique assessment for me What's to come with Boss Bitch's competitive future How people go about bodybuilding wrong with exercise selection SOME LINKS TO THINGS T...2022-02-2544 minBoss Bitch Radio w/IFBB Pro, Diane Flores#68- Carbs 101... Why, what, the fear around them + tons more Q&A from InstagramHey, hey, hey we love carbs don't we?? Here's what I chatted about today: Firstly BossBitch Radio is brought to you by Venus Fitness Studio and our 12 week diet coaching program #DitchDeprivation. Why do we need carbs? Should you lift without eating carbs first thing in the morning? Pre and post workout carbs? My fave carbs Meal timing and it's effects on training How many meals per day? Carbs at bedtime? Will it make you gain fat? Why is white bread considered "bad"? Why are people so scared of carbs? The LOADS of hidden calories you are missing S...2022-02-1144 minBoss Bitch Radio w/IFBB Pro, Diane Flores#67- From obese to NPC wellness winner, interview with Coach Amanda GlittersSuper special episode today where you get to meet Coach Glitter! What we chatted about... How our friendship started on a not-so-good note Her health transformation from almost 300 pounds to NPC Wellness Winner The turning point for her to get healthy. Her financial investment that changed her life How she lost 90 pounds in 9 months Her remarkable NPC Wellness Competition results Find Amanda on InstaGram HERE Want to work with Amanda on your fat loss goals? Sign up to work with her in #DitchDeprivation HERE SOME LINKS TO THINGS THAT I MAY HAVE MENTIONED: ► Want to be...2022-02-0752 minBoss Bitch Radio w/IFBB Pro, Diane Flores#66- Weightlifting 101 (IG Q&A)Hey! You guys have been super awesome with your questions over on the 'gram! Today the questions I covered: Is it ok to train the same body part on back to back days? Does every training day need to feel fking painful? Where to even get started lifting? Why don't I feel a pump doing shoulders? How can I achieve progressive overload? I'm struggling to find a good program. Tips? What music does BossBitch listen to during training? What type of shoes should I wear for lifting? Plus the usual dumbfuckery I always add in for...2022-01-2145 minBoss Bitch Radio w/IFBB Pro, Diane Flores#65- The dark side of bodybuilding and competingJust a bit of real talk of my current situation and how you can approach this in a healthy manner. SOME LINKS TO THINGS THAT I MAY HAVE MENTIONED: ► Want to be trained by the most badass personal training studio in Modesto? First time clients score your sessions at a great deal HERE ► Get your personalized Physique Assessment done by me HERE ►The absolute BEST tasting protein bars on the planet: https://bit.ly/BuiltBar Use promo code: Diane to save $$ ► Cortisolve or Vasoburn on MPA Supplements (use promo code: Di...2022-01-1440 minBoss Bitch Radio w/IFBB Pro, Diane Flores#64- Competition Suit Q&A, consult & all things w/Margaret from Toxic Angelz BikinisLet's chat all things competition bikinis!! Today interviewed Margaret Chin from Toxic Angelz Bikinis. Jam packed interview and we chatted about: Her story and how she got started to a team of 10 How soon should you get your suit? Differences in suits- figure, wellness and bikini Cuts better for certain body types Video or phone consultations to pick your suit My real time suit consult and suit design Price ranges for suits and payment options if needed Recommendations for natural breasts Suit colors to avoid Do you need a new suit each time you compete? Toxic Angelz Instagram...2022-01-0741 minBoss Bitch Radio w/IFBB Pro, Diane Flores#62- Wellness to figure, steroid talk, training, cardio and all the IG Q&AUpdates on my status 8 weeks after my Pro Debut. You can find part of this episode also on YouTube (before my camera died) HERE. BUT this is what I babbled about today: My stark realization about the Legion Sports Fest show My current stats: height, weight, age How I'm training now, my "reverse" diet, cardio, steps, etc My "Improvement Season" rant All the questions from Instagram including: Why the switch to wellness? What's the difference between divisions? Do I have to start over as an amateur? Is it difficult to move to wellness? What are the...2021-12-2858 minBoss Bitch Radio w/IFBB Pro, Diane Flores#61- 5 ways hold yourself accountable when you set goalsIt's almost the new year and maybe you have some big goals you want to achieve with your health and fitness. I'm here to help ya'll and we will chat about: Being nice to new-comers to the gym! How we suck at being accountable to ourselves and it's not our fault Making your workouts exist like real appointments GET SPECIFIC with your schedule Go in to the gym with a plan or goal for the session! Being productive when you are at the gym vs. dicking around Surround yourself with people who will call you on your shit D...2021-12-2040 minBoss Bitch Radio w/IFBB Pro, Diane Flores#60- Shocking reasons your body isn't changingThe important stuffs that matters for results but a lot of times we avoid: Recovery post training Dealing with injury The importance of mobility for muscle growth Your muscles aren't "built" in the gym The thing that is overstated in the fitness world but important Supplements that I love for recovery WHY maintenance on your meat suit is imperative My mobility and body work routine FRC Techniques (CARS, PAILS and RAILS) Google that shit The effect of lack of mobility in your progress Bracing your core, being present in your body and MORE SOME LINKS TO THINGS T...2021-12-1744 minBoss Bitch Radio w/IFBB Pro, Diane Flores#59 - 6 Reasons You Are Not Losing Body FatLet's chat today about the 6 things that could be sabotaging your fat loss/weight loss journey: Untracked oils that you are cooking your food with Sauces and dressings Snacking on "healthy" food Bites, licks, taste testing, snaxxidents Liquid calories Nuts, nut butter, seeds etc SOME LINKS TO THINGS THAT I MAY HAVE MENTIONED: ► Want to be trained by the most badass personal training studio in Modesto? First time clients score your sessions at a great deal HERE ► Get your personalized Physique Assessment done by me HERE ►The absolute BEST tasting protein bars o...2021-12-1023 minBoss Bitch Radio w/IFBB Pro, Diane Flores#58- Dating a bodybuilder, OCD, anxiety and committing to the process with IFBB Pro Jake KeidelYo!!! This is a joooicy one. I have my ex-boyfriend, IFBB Pro Jake Keidel on today's episode and what chatted up a variety of topics: How we met and our dating shenanigans Pros and cons of dating a bodybuilder Growing up being bullied and turning that into a passion for lifting His battles with OCD and anxiety What a pro bodybuilding lifestyle looks like on the daily Living your passion when people doubt you Jakes contribution to my success and how it changed the trajectory of my business and life Why most people fail when setting fat loss...2021-11-261h 20Boss Bitch Radio w/IFBB Pro, Diane Flores#57- How to stay on track during the holidays- eating and exercise tipsI get kinda ranty today (big shocker) about a lot of things... Why good enough can be good enough rather than doing nothing CONSISTENTLY BEING CONSISTENT What can you control? Tracking your food to keep the habit going Finding the "Goldilocks" spot in your efforts Why FOMO is a trap with holiday foods Getting real with our rationale on filling our house with crap What macro to focus on at bare minimum during these times The fasting mistake a lot of folks make The nonsense of all or nothing approaches A ton of eating tips for you to e...2021-11-2234 minBoss Bitch Radio w/IFBB Pro, Diane Flores#56- Tips for raising healthier kids. Interview with my son Tyson FloresToday's interview was completely unplanned with my youngest son Tyson(15). I think it will be helpful to some of the moms out there that want to start getting their kids into healthier habits! We chatted about: His perspective on being home schooled vs. public school His tips on how to approach your kids to eat healthier and exercise Incentivizing kids for chores, grades and activity His love for the gym, being motivated and bodybuilding Getting kids involved with cooking healthy and meal prep Swapping out processed snacks for better options How weight training has built his...2021-11-1930 minBoss Bitch Radio w/IFBB Pro, Diane Flores#54- All about cardio for getting lean, coming out of prep, too much vs. not enough and moreIn today's episode Im going to cover: Off season vs. Improvement season cardio importance Why it's important to keep cardio in improvement season Post contest cardio importance Cross training and how to succeed The detriments of too much cardio Different cardio types and heart rates for contest prep Busting myths about cardio when not prepping Mistakes I see competitors make with food quality post show All the pros and cons to keeping cardio in post show PLUS- listen to the end to see how you can work with me!! Get your physique assessment here and let's get started. ...2021-11-0554 minBoss Bitch Radio w/IFBB Pro, Diane Flores#53- Competition Q&A from InstagramHey, hey, hey...I'm baaaack to recording regularly!!! Thanks to those of you who asked questions over on my Instagram Q & A box. Here's what I'm talkin' to you about today: Why do competitors lie down backstage? How to gauge what to eat and when on show day? Reverse diet and struggling to eat all the food? Mistake with cardio post show Don't waste your Improvement season How to increase water consumption to 2 gallons daily in prep Who/what is my greatest source of inspiration? Sugar free products during prep? Yay or nay? How old was I...2021-11-021h 07Boss Bitch Radio w/IFBB Pro, Diane Flores#52- Pro Debut Competition Wrap Up + Listener Q&A'sI did it! I made my #CovidComeback and got on stage. This was no easy feat. Prep in general is a massive challenge but I went thru some shit ya'll and we did it fam. Here's what I'm talkin' to you about today: My fan girl moment with Missy Truscott How I got fan girled by one of my listeners My placings for Masters IFBB Pro 35+ and 40+ An honest critique of my physique against the other babes My mental peace strategy when I go into competition My mini freak out moment right before competing A non-ideal c...2021-10-291h 23Boss Bitch Radio w/IFBB Pro, Diane Flores#51-Prep Updates + Listener Q&A on training chest with implants, worsening flexibility, steroid taboos, how I stay accountable and how much I spend on foodToday I am here to dive into MORE listener Q&A's plus my own competition prep updates being 2 weeks out from Legion Sports Fest in my IFBB Pro Debut! Here's what we chatted about today: How prep is going and how I'm feeling about it Listener Q&A from Instagram: Stretching and flexibility worsening with weight training Do I do a routine to music when I compete? Should women train chest if they have implants? What's the taboo around steroids for women? What do I tell myself to stay accountable? What is my cost for food...2021-10-1156 minBoss Bitch Radio w/IFBB Pro, Diane Flores#50- Prep Updates, evading binges + Listener Q&A on soreness post training, EAA's and natural bodybuilding showsToday I am here to dive into some listener Q&A's plus my own competition prep updates being 3 weeks out from Legion Sports Fest in my IFBB Pro Debut! Here's what we chatted about today: Why I don't count peak week in my prep timeline What I listen to during my cardio right now: Mulligan Brothers on YouTube Joe Rogan Podcast/YouTube Julia Rene IFBB Wellness Pro YouTube Missy Truscott IFBB Fitness Olympian Pro YouTube Huberman Lab Podcast/YouTube My fave protein bars I almost binged on HERE. (Use promo code: Diane to save some $$) Soreness...2021-10-0154 min