Shows
Bikinis After BabiesEP 81:IFBB Pro Laura Tarbell: Persevering Through Perimenopause as an Athlete, Twin Mama, & CovergirlOn this episode of Bikinis After Babies, we are joined by IFBB Bikini Pro Laura Tarbell, who is a functional nutrition coach and prep coach who has been competing for 18 years!! Laura is not only a mother to two sets of twins—yes, four kids—but she is also a magazine cover girl and contributing author at Strong Fitness Magazine. After taking a break from the stage to start her family, Laura returned in 2017 and earned her pro card 3 years later at North Americans in 2020. She achieved her first pro win at the Hurricane Pro this year and as an e...
2025-12-2655 minBikinis After BabiesEP 80: IFBB Pro Courtney Whitman: The “Neufit” And Hubby As Coach Are Her Greatest Tools For SuccessOn this episode of Bikinis After Babies, we are joined by IFBB Bikini Pro Courtney Whitman, South Dakota’s first ever IFBB Bikini Pro! Courtney is a talented cosmetologist, wife, and mom to her 13-year-old daughter and earned her pro card this summer at Masters Nationals. Courtney discusses her initial motivation to get fit, the dynamics of being coached by her husband, and the challenges of navigating judge feedback. She emphasizes the importance of resilience and mindset in overcoming setbacks, particularly after her pro debut. The conversation also touches on family support, the unique challenges of coaching a spo...
2025-12-1251 minBikinis After BabiesEP 79: Loving Yourself At All Stages of Your JourneyIf you’ve ever found yourself feeling discouraged or overly critical of yourself after your competition, lost and lacking motivation in your offseason or struggling with self doubt as you navigate your journey to the stage, this episode is for you! In this episode of “Bikinis After Babies”, Gillian shares the ups and downs of her journey as an IFBB Pro Bikini Competitor, wife, mom and coach, focusing on the importance of self-love during the off-season. As an athlete with 20 years invested in the sport, she shares personal insight regarding the emotional challenges athletes face after competitions, including feelings...
2025-11-2840 minBikinis After BabiesEP 78: IFBB Pro Brooklyn Goodsell: Turning Postpartum Depression into Purpose and a Pro CardIn this week’s episode of Bikinis After Babies, we welcome Brooklyn Goodsell, an IFBB Fit Model Pro, wife, mother and online coach. Brooklyn’s story is one that will truly resonate with so many women — especially mothers who have walked through the physical and emotional challenges that come after childbirth. Brooklyn battled postpartum depression after the birth of her son 6 years ago— a mental health struggle that SO many women silently battle, yet so few openly talk about. Brooklyn turned her deepest struggle into her greatest strength, using that pain as fuel for her transformation. Through relentless dedication...
2025-11-141h 01Bikinis After BabiesEp 77: IFBB Bikini Pro Crystal Omalza: Strategizing 5 Pro Shows While Juggling Motherhood & BusinessIn this episode of Bikinis After Babies, we welcome IFBB Bikini Pro Crystal Omalza, who shares her inspiring journey and how she went from NPC amateur to IFBB Pro and double qualified for the 2027 Masters Olympia in just one summer!! Crystal began competing 4 years ago and shares with our audience her top tips for juggling her lifestyle as a professional athlete with her responsibilities as a wife and a mom of a blended six! Crystal and her husband Ian are both active in the competition space and are owners of “Omalza Fitness” in Las Vegas and she also reveals how th...
2025-10-241h 05Bikinis After BabiesEp 77:IFBB Bikini Pro Crystal Olmalza: Strategizing 5 Pro Shows While Juggling Motherhood & BusinessIn this episode of Bikinis After Babies, we welcome IFBB Bikini Pro Crystal Omalza, who shares her inspiring journey and how she went from NPC amateur to IFBB Pro and double qualified for the 2027 Masters Olympia in just one summer!! Crystal began competing 4 years ago and shares with our audience her top tips for juggling her lifestyle as a professional athlete with her responsibilities as a wife and a mom of a blended six! Crystal and her husband Ian are both active in the competition space and are owners of “Olmalza Fitness” in Las Vegas and she also reveals how th...
2025-10-241h 05Bikinis After BabiesEp 76: 2025 Bikini Olympia Recap with special guests IFBB Pro’s Julie Taylor and Meaghan TaylorToday we are coming to you with a bonus episode of Bikinis After Babies to recap the 2025 Bikini Olympia and discuss our thoughts on the controversial results! We have invited our friends IFBB Fit Model Pro Meaghan Taylor and IFBB BIkini Pro Julie Taylor for a round table discussion of the show and our thoughts and opinions of the judging and placings! This is one episode you won’t want to miss as we discuss the highlights of the Olympia, the standout performances, the shocking results and our take on how this impacts the future of the division!
2025-10-151h 04Bikinis After BabiesEp 75: IFBB Fit Model Pro Meaghan Taylor: Last Minute Division Switch Leads to Pro Card After 9 YrsIn this week’s episode of Bikini's After Babies, we are joined by IFBB Fit Model Pro Meaghan Taylor. Meaghan earned her pro card at NPC North Americans this past August winning her Fit Model 45+ class and taking home the 45+ overall to clinch her spot in the pro league!!Meaghan is a wife, a mother of 3, an acute care nurse practitioner and a former marathon runner! Meaghan turned her passion for running into a passion for weight lifting after her third pregnancy when things just didn’t seem to “go back” to the way they were pre-baby. She compete...
2025-10-101h 04Bikinis After BabiesEpisode 74: IFBB Pro Dayna Onaga- Dance Mom Life and the Impact of Healthy Habits for Your ChildrenIn this week’s episode of Bikini's After Babies, we are joined by the lovely Dana Onaga, an IFBB Bikini Pro, who shares her inspiring journey of pursuing competing after having children and hitting the pro stage for the first time in her 40’s! Dayna earned her IFBB pro card in 2024 and just wrapped up her first full season as an IFBB bikini pro with numerous top 5 pro placings including 1st place in the Pro Masters 45 division at the prestigious Chicago Pro! Dana shares her top tips for juggling prep as a dance mom and we...
2025-09-2652 minBikinis After BabiesEpisode 73: Rookie IFBB Pro Season- Lessons LearnedOn this week’s episode of Bikinis After Babies we (Gillian and guest co-host Julie Taylor) discuss our experiences this summer as we both transitioned from amateur bikini competitors to competing as pros in the IFBB pro league! We compare and contrast each league, share insights on the feedback we have received from judges, discuss our future plans and how we plan to level up in the ranks of this highly competitive division! We also discuss the balance of mom-life as an athlete and the importance of structured training and nutrition during the off-season as well as how we n...
2025-09-121h 19Bikinis After BabiesEpisode 72: Fit Model Shayla Hunt: Back 2 Back National Shows, Working with Feedback and Her Secrets for SuccessOn this week’s episode of Bikinis After Babies, we are joined again by our first ever sponsored athlete Shayla Hunt, a rising star in the NPC Fit Model Division. She has already claimed three Fit Model overall titles and has spent the summer competing at 3 National level shows. During this interview Shayla gives us an update on how she has been juggling being a mom of 3, 2 full time jobs, military wife, and competing on a national level across the country. Shaylas has taken her feedback after each show and grown into the super star fit model we all see...
2025-08-2948 minBikinis After BabiesEpisode 71: “Am I Good Enough to Be Here?” The Mindset Shifts of a Bikini ProOn this week’s episode of Bikinis After Babies, Mandy and Gillian are reunited after a busy month and share updates including Mandy’s new fitness goals and Gillian’s recent travels to Florida and first pro medal! In this episode, Mandy and Gillian discuss various topics pertaining to the experience of competing at a high level and how imperative it is to have a PRO mindset to go along with a PRO level physique. They discuss the importance of the journey of self-discovery that comes with pursuing fitness goals. Listeners are encouraged to embrace the proc...
2025-08-151h 00Bikinis After BabiesEpisode 70: Brady “Born 2 Be A Beast” Becker: Growing Up as The Child of a Bikini Competitor MomIn this week’s episode of Bikinis After Babies, Gillian sits down with her son Brady, a 17 year old up and coming amateur bodybuilder and wrestler, and they discuss, from his perspective, what it has been like growing up as the child of a bikini competitor, particularly, one with a public persona online. As a mother and a competitive bodybuilder, you're living a life that requires incredible discipline, structure, and physical commitment. But behind every training session and competition stage, there’s also a family watching, learning, and growing alongside you. Many mothers embarking on thi...
2025-08-0148 min
The Nordic IFBB Coach's Corner (EN | FI | EE | SE | NO | DK)PT-маркетинг на Турбо-скорости — строй бренд, поднимай цену и забивай расписаниеУстали от случайных постов и ценовых войн? В этом выпуске мы включаем турбо-режим и шаг за шагом разбираем, как личному тренеру выделиться на переполненном рынке, опираясь на актуальные идеи IFBB Nordic Academy. Начинаем с поиска своего «почему» и создания УТП, которое притягивает именно ваших идеальных клиентов — ведь психография важнее демографии. Далее прокачиваем классические 4 Р: • Product — онлайн-коучинг, гибридные пакеты и цифровые продукты, чтобы ни одна услуга не приносила более 40 % дохода . • Price — переходим от почасовой ставки к ценам за трансформацию; IFBB-сертификат и экспертиза оправдывают как минимум +50 € в месяц к среднему рынку . • Place — омниканальная экосистема: сайт-хаб, мобильное приложение и e-mail-лист как алгоритмоустойчивые активы . • Promotion — король контента — видео: техники упражнений, «за кулисами», live Q&A; усиливаем охват UGC-роликами и таргетированной рекламой в TikTok. Обсуждаем lean-спринты, AI-инструменты (CRM, ChatGPT, Canva AI), что освобождают время для тренерской работы, а также программы лояльности, GDPR-чек-лист и партнёрства с нутрициологами и физиотерапевтами. В финале — конкретный 7-дневный план действий: нажмите Play и превратите маркетинг в свою самую сильную мышцу уже на следующей неделе!
2025-07-2208 minBikinis After BabiesEpisode 69: IFBB Bikini Pro Julie Deluca: Twin Mama Juggling Fitness, Family and Business.In this week’s episode of Bikinis After Babies, we are joined by newly crowned IFBB Bikini Pro Julie DeLuca. Julie is a single mom of 4 children who shares her exciting journey to earning her pro card in her 40’s! Julie talks about how she got started in fitness as a professional cheerleader turned crossfit athlete and how she became dedicated to the pursuit of earning her climbing the ranks on the national stage! Julie earned her pro card in July of 2025 at NPC Universe after just 2 years competing but she has graced multiple stages and spent several building phases...
2025-07-1856 minBikinis After BabiesEpisode 68: IFBB Indy Pro + NPC Missouri State Recap + Tips on Staying Fit for the 4thIn this episode of Bikinis After Babies, we are recapping all the fun of show weekend following the Indy Pro Super Show and the NPC Missouri State! Gillian stepped on stage in her second pro show and shares all the details of the experience, the outcome, judge feedback and how she is strategizing a game plan for her next competition! Both of us coached athletes this past weekend and shared not only the rundown of how the weekend went but how much we enjoy the process of helping our athletes on their journey to the stage!!
2025-07-0456 minBikinis After BabiesEpisode 67: Post show recap: IFBB MILE HIGH PRO + Navigating Back Stage Vibes & SHOW Day ExpectationsWelcome back to another episode! This week’s episode of Bikinis After Babies is full of updates!! Gillian is back from Denver Colorado after competing in her first IFBB Bikini Pro show, the Mile High Pro, and Mandy has also returned from Colorado where she underwent a very successful egg retrieval procedure! Gillian reflects on her experience at her first pro show and how it differed from prior show experiences as an NPC amateur. She details some of the travel challenges, food prep hacks while away from home, show day details, judge feedback and the emotional toll of competition. Mandy s...
2025-06-2055 minBikinis After BabiesEpisode 66: June Q&A- Pay How Much For Stage Makeup?, How to Plan Back to Back Shows, and SurgeryIn this week’s episode of Bikini’s After Babies, we sit down and catch our audience up to speed on what we have been up to on our very different journeys! Mandy shares the progress in her IVF journey while Gillian has updates on her preparations for her IFBB pro bikini debut. We asked our audience to share questions that they had and touch on several topics in this episode including:Should you spend or save on professional hair and makeup for your competition?How do you plan back to back shows and why do athletes choose to do...
2025-06-061h 00Bikinis After BabiesEp 65: Hannah Repesse: Restore Your Waistline and Build Confidence with Stomach VacuumsIn this episode of Bikini's After Babies, we welcome Hannah Rapesse, a certified stomach vacuum coach. Hannah is the founder of “A Waist in Time” and through her coaching practice, she helps her clients to restore their core control and achieve a small waist line through a unique method of exercise and breathing techniques. In this episode, we dive deep into the benefits of vacuum training, and how it can help postpartum women regain confidence and control over their bodies as well as how this practice can be a game changer for competitive athletes in the bodybuilding space! Hannah shares...
2025-05-2350 minBikinis After BabiesEpisode 64: Shayla Hunt; The Gift of Surrogacy and How She Came To Be “The Prototype” of Fit ModelOn this week’s episode of Bikinis After Babies, we are joined by Shayla Hunt, a rising star in the NPC Fit Model Division. Shayla, who has been referred to as the “prototype” has already claimed three Fit Model overall titles this season, shares her unique journey from bikini and figure to fit model, and the challenges she faced along the way, including a serious health scare after following a dangerous protocol in her prior years as a bikini competitor. Shayla shares some of the critique and feedback she has received as one of the pioneers of the Fit Model Di...
2025-05-0956 min
The Nordic IFBB Coach's Corner (EN | FI | EE | SE | NO | DK)Derfor gir IFBB Nordic Academy sitt PT-kurs verdi – for både utøvere og erfarne trenereIFBB Nordic Academy sitt personlige trenerkurs gir deg evidensbasert kunnskap innen anatomi, fysiologi, ernæring og avansert treningsprogrammering. Kurset passer både for seriøse utøvere som vil optimalisere egen prestasjon og for trenere som ønsker å ta praksisen til neste nivå med dypere faglig forståelse og profesjonell struktur.
2025-05-0708 min
The Nordic IFBB Coach's Corner (EN | FI | EE | SE | NO | DK)Derfor er IFBB Nordic Academys personlige træneruddannelse relevant – for både udøvere og erfarne trænereIFBB Nordic Academys personlige træneruddannelse tilbyder en dybdegående, evidensbaseret indsigt i træning, ernæring, anatomi og coaching – både for dem, der vil optimere egen træning og for professionelle trænere, der ønsker at løfte deres praksis til næste niveau. Næste kursus starter 11. juli, og materialet bliver tilgængeligt på estisk i 2025.
2025-05-0705 min
The Nordic IFBB Coach's Corner (EN | FI | EE | SE | NO | DK)Mitä hyötyjä on IFBB Personal Trainer kurssin suorittamisesta?Kuule ensi kertaa suomeksi puhuttu podcast, siitä mitä hyötyä IFBB Personal Trainer kurssin suorittamisesta on sinulle olitpa sitten urheilija tai saliharrastaja ilman että aiot edes alkaa personal traineriksi. Ja myös jos olet joko kokenut PT tai valmentaja, mitä hyötyä tästä kurssista on sinulle?
2025-05-0705 min
The Nordic IFBB Coach's Corner (EN | FI | EE | SE | NO | DK)Miks tasub läbida IFBB Nordic Academy personaaltreeneri kursus – teadmised, mis teenivad nii harrastajat kui professionaaliIFBB Nordic Academy personaaltreeneri kursus pakub süvitsi minevat, teaduspõhist õpet nii treeningu, anatoomia, toitumise kui ka treeneritöö kohta. See sobib ideaalselt nii fitnessihuvilisele, kes soovib mõista oma keha paremini ja treenida targemalt, kui ka kogenud treenerile, kes soovib oma teadmisi värskendada ja täiendada. Kursuse materjal on nüüd saadaval ka eesti keeles ning järgmine kursus algab 11. juulil.
2025-05-0706 minBikinis After BabiesEpisode 63: Coaches Recap: NPC MIDWEST; Confidence, Stage Readiness and Trusting Your CoachOn this week’s episode we are back on the mic after an exciting weekend seeing friends, past clients and coaching our incredible team of competitors at the NPC Midwest Championships in St Louis! We’re catching you up on what we’ve been up to: Mandy’s growing farm and Gillian’s prep for her IFBB bikini pro debut in just over a month’s time!As coaches, we share some insight into how we help our athletes develop confidence for the stage and how preparedness can differ from readiness on your contest prep journey...
2025-04-2553 min
The Nordic IFBB Coach's Corner (EN | FI | EE | SE | NO | DK)The IFBB Nordic Academy's Science-Backed Edge in Bodybuilding & Fitness Education.mp3This episode of The Deep Dive breaks down the IFBB Nordic Academy—its mission, course structure, global credibility, and what makes it different from other fitness certifications. The hosts outline the Academy’s focus on evidence-based education in muscle gain, fat loss, and performance, particularly in physique sports. They highlight its IFBB heritage, international recognition, expert faculty, and online delivery format. Ideal for coaches and athletes seeking science-driven, globally respected fitness education.
2025-04-1906 minBikinis After BabiesEpisode 62: Marisa Ross: Breaking Free and Going After Your Dreams- Age is Just a Number!On this week’s episode we are joined by IFBB Bikini Pro Marisa Ross, a woman with an incredible story of resilience and determination. Marisa is a wife and mother of 3 who earned her IFBB pro card at her second competition, NPC Masters Nationals in 2023. Marisa wasted no time getting her feet wet in the pro league and took home a pro win just the next year in the Masters Pro 50+ division at the Klash! Marisa developed a love for the bodybuilding lifestyle in her teenage years but it wasn’t until she escaped an abus...
2025-04-1159 minBikinis After BabiesEpisode 61: Depression, Anxiety, Emotional Eating & Menty B’sIn this week’s episode, we are discussing the mental aspects of bodybuilding, including the emotional struggles that can arise during prep, such as anxiety and depression. We touch on many aspects of mental health as an athlete includingThe impact of hormonal changesHow prep can cause a feeling of loneliness for someThe impact of fatigue on mood and emotionsQuality sleep and how sleep affects mental healthThe impact and dangers of some supplementsHow to determine if you are having an unhealthy relationship with foodWe hope that if you have experienced any of these thi...
2025-03-2854 minBikinis After BabiesEpisode 60: How to Juggle it All As A Busy Mama in Prep In this week’s episode, we are discussing the challenges of managing time and responsibilities while balancing fitness goals, family life, and work. We share our experiences and the practical tips that we have incorporated over the years as we learned how to manage our time and responsibilities while preparing for our bodybuilding competitions. We hope that in today’s episode of Bikinis After Babies you will pick up some helpful strategies to thrive in prep while juggling a busy schedule and all of the responsibilities of mom life!We hope that you enjoyed...
2025-03-1459 min
The Nordic IFBB Coach's Corner (EN | FI | EE | SE | NO | DK)Why is the IFBB Nordic Academy Advanced Nutrition Course the Best Choice?In this episode, we explore the IFBB Nordic Academy Advanced Nutrition Course, launching on March 18th, 2025. We discuss why this specialized certification stands apart from standard personal trainer courses and how it equips fitness professionals to work with serious athletes and physique competitors.
2025-03-0431 min
The Nordic IFBB Coach's Corner (EN | FI | EE | SE | NO | DK)Biomechanical Control Training: The IFBB Nordic Academy ApproachTired of "no pain, no gain"? This episode explores Biomechanical Control Training (BCT), a revolutionary approach to strength training that prioritizes individual movement patterns and structural integrity. We discuss the IFBB Nordic Academy's Advanced Resistance Training Course, the three pillars of BCT (structural integrity, movement mastery, and progressive loading), and how understanding biomechanics can transform your training and your clients' results. Learn how to build a solid foundation, prevent injuries, and unlock real strength.
2025-03-0218 minBikinis After BabiesEpisode 59: NPC Natural Division with Natural Bikini Pro Jennifer NutterIn this week’s episode of Bikinis After Babies, we welcome IPE Bikini Pro Jennifer Nutter to discuss her journey in natural bodybuilding, including her experience as an athlete in different bodybuilding federations. Jennifer shares her personal story of paving her way to multiple bikini overall titles across the different federations and the importance of remaining a natural athlete as she pursues her goals in this sport! In this episode we discuss the taboo topic of performance enhancing drugs and the personal decisions athletes must make regarding their health when it comes to their personal evolution as an athlete in th...
2025-02-2848 min
The Nordic IFBB Coach's Corner (EN | FI | EE | SE | NO | DK)What IFBB Master Coaches Know That You Don'tDiscover the holistic approach that separates elite IFBB coaches from the rest. This is what IFBB Master Coaches prioritize – going beyond sets and reps to truly understand their athletes.
2025-02-2437 minBikinis After BabiesEpisode 58: Your Prep and How it Affects Your ChildrenIn this solo episode of Bikini's After Babies, host Gillian Hughes discusses her journey in bodybuilding as a mom of 5, and the impact of her career in bodybuilding on her blended family. She shares insights on how to navigate the challenges of balancing personal goals with family dynamics, raising teenagers and supporting their growth and struggles with body image, dealing with social media and judgement from the outside world and how to communicate with loved ones in order to continue to pursue her endeavors while being a positive role model for her children. Gillian also highlights the positive effects o...
2025-02-2135 minBikinis After BabiesEpisode 57: Dealing With Self Sabotage, Pressure, & High ExpectationsHave you ever felt held back by self sabotage and unable to progress due to the pressure and high or unreasonable expectations you have placed on yourself and your competition prep journey? In this week’s episode of Bikinis After Babies, we are diving deep into the struggle of self sabotage and discussing how pressure and expectations can lead to self-doubt and derail progress on a competitor's journey to the stage. This is something that both of us have personally experienced and we share the helpful tips that we have found useful to our success and the success of our...
2025-02-0756 minBikinis After BabiesEpisode 56: Thrive in Perimenopause As An Athlete with FDN-P Simone MamanHave you ever questioned why the things you have always done to lose fat, stay fit, get stage ready just don’t seem to work anymore? Are you in midlife and concerned that these changes in your body could impact your competition prep or overall health? On this week’s episode we are again joined by IFBB Bikini Pro Simone Maman from Balance and Body Diagnostics and diving deep into the topic of perimenopause! Simone joined us in Episode 55 for an informative episode regarding competition prep and your hormones and you find that episode here: Apple:
2025-01-3143 minBikinis After BabiesEpisode 55: Prep and Your Hormones with FDN-P Simone MamanOn this week’s episode we are joined by IFBB Bikini Pro Simone Maman from Balance and Body Diagnostics! Simone is a wife, a mom of 5 and is a Functional Health Practitioner, Holistic and Sports Nutritionist, and Eating Psychology Coach. Simone earned her IFBB bikini pro card in 2013 at the Canadian Natural Pro Qualifier, and while Simone had previously decided to retire from competitive bodybuilding, she has plans to return to the stage in 2026 in the IFBB Fit Model Division! Simone and her business partner Angelica founded Balance and Body Diagnostics after seeing the need for functional lab testi...
2025-01-241h 09Bikinis After BabiesEpisode 54: Bodybuilding Truths: Weight Gain Is Necessary for ImprovementIn this week’s episode of Bikinis After Babies, we are talking about something we ALL tend to talk about at SOME point in our fitness journey- weight gain! We are discussing our failed reverses, how to execute and strategize your offseason and the need for a healthy mindset and body image during your time away from the stage as a competitor. We are diving deep into the complexities of an athlete’s mindset at all stages of their fitness journey, how this can vary for women in different age groups and how social media can play a role in how...
2025-01-1758 min
The Nordic IFBB Coach's Corner (EN | FI | EE | SE | NO | DK)The Ultimate Guide to Choosing the Best Personal Trainer CertificationThis podcast dives deep into the world of personal trainer certifications, comparing the prestigious IFBB Nordic Academy program with other leading options. Discover the unique advantages of the IFBB's academic rigor, renowned lecturers, and specialized focus on physique athletes. Learn why it's the top choice for serious fitness professionals, especially those aiming to coach competitors. We'll also explore other certifications, comparing costs, flexibility, and curriculum to help you make the best decision for your career.
2025-01-1518 minBikinis After BabiesEpisode 53: January Q&A- Shifting Your Lifts, Supps? And TSA TipsIn this episode of Bikini is After Babies, we are answering your burning questions in our January Q&A! We cover our tips for traveling through airport security with prep food, the truth about supplements and which ones we have found most valuable to our fitness journey and share how we lost the baby weight back in the day with our post-partum fitness secrets! We also touch on how an experienced coach can not only be a vital extra set of eyes on your prep but how important it is to have a training split specific to your body in...
2025-01-1053 minBikinis After BabiesEpisode 52: How to Train For Your DivisionIn our first episode of 2025, we are discussing the various women’s divisions in the NPC from Bikini and Fit Model divisions to Wellness and Figure! We discuss the differences in what the judges are looking for and how this criteria determines how athletes should train to bring exactly what the judges are looking for! We hope that you enjoyed this episode, and if so, we would LOVE it if you would rate, subscribe, and leave us reviews on how this podcast has helped you 💕 We’d also love to hear from you about future to...
2025-01-0356 min
The Nordic IFBB Coach's Corner (EN | FI | EE | SE | NO | DK)Unlocking the Science of Steroids: A Must-Hear for IFBB Coaches & AthletesThe podcast delves into anabolic–androgenic steroids (AAS) and their use in bodybuilding. It explains the mechanisms of action, benefits, and risks of AAS, emphasizing IFBB’s commitment to clean sport and the protection of athletes’ health. The podcast explores various common steroids, their methods of use, and potential side effects. Additionally, it highlights IFBB’s anti-doping initiatives and educational programs aimed at raising awareness about the risks of AAS use. Finally, the podcast underscores the importance of education and ethical principles in bodybuilding.
2024-12-2435 minBikinis After BabiesEpisode 51: Merry Fitmas! Sleighing the Holidays with Mandy and GIn this week’s episode, we begin by discussing the announcement of the NEW NPC category coming to the stage in 2025- the “Fit Model” division! We also discuss the Bikini International invite list for 2025 and share our thoughts about the growth of the women’s dvisions in the NPC!This week as we are right in the middle of the holiday season, we are also sharing our “non negotiables” for staying on track and crushing our fitness goals despite all the holiday celebrations and treats! We have some easy solutions to help you SLEIGH your ho...
2024-12-201h 05Bikinis After BabiesEpisode 50: Gut Stuff- What To Know To Optimize Your DigestionIn this week’s episode, we are discussing a hot topic among both our prep and lifestyle clients: GUT HEALTH! We are sharing insight into this complex subject and how stress, dietary choices, sleep quality and other lifestyle factors impact digestion, especially for women. While we always recommend consulting a physician if you have any health concerns, in this episode we are sharing some practical tips for our listeners in hopes that our experience can shed light on things you can do to improve your digestion as you navigate your fitness journey. We hope that y...
2024-12-1355 minBikinis After BabiesEpisode 49: Bikinis After Babies Turns 1! Looking Back at Our First YearIn today’s episode we are celebrating the ONE YEAR anniversary of our VERY FIRST EPISODE!! It has been an incredible journey, one that both of us have loved to our core, and we are sharing all of the lessons learned and highlighting some of our favorite moments from this first year of “Bikinis After Babies”As we venture into our second year of the podcast, we would love to hear MORE of what YOU, our beloved audience, would like to hear from us! Hot topics, burning fitness/health questions, guests you love to see us b...
2024-12-061h 04Bikinis After BabiesEpisode 48: Interview with Jamie Sterling: NPC/IFBB Female Promoter and MamaOn this week’s episode, we are joined by Jamie Sterling, a wife and mother of 2 and IFBB/NPC promoter of the Indy Pro Super Show, one of the biggest NPC and IFBB shows in the Midwest! Jamie shares with our audience how her fitness journey began and how she accomplished a 100 lb weight loss to find her way to the NPC national stage! We learn all the behind the scenes of how a show as grand as the Indy Pro Supershow comes together, how she and her husband work behind the scenes for months and months leading up to t...
2024-11-2959 minBikinis After BabiesEpisode 47: How Prep is Different After Babies and/or As A Masters AthleteIn today’s episode we are comparing and contrasting the differences between prepping before and after babies and prepping as an open competitor versus as a masters competitor. We discuss the challenges balancing fitness, career, friends/family, and competition as well as our personal experiences of competition prep at different phases in life. We touch on hormones, metabolism, social media pressures, aging, body image, muscle building and share our experience both as athletes and coaches to help you understand the advantages of each phase of life in order to maximize your results and enrich your experience in a sport we lo...
2024-11-2255 minBikinis After BabiesEpisode 46: Brittany Schrempp-Going Pro While Juggling Family, Farm, and Battling Autoimmune DiseaseIn today’s episode, we are joined by a special guest, IFBB Bikini Pro Brittany Schrempp! A brand new bikini pro, Brittany is a mama of 3, a wife, a certified Functional Nutritionist and Exercise Physiologist and coach who earned her pro card this past summer at the 2024 NPC North Americans after numerous regional overall wins and 6 national shows! Brittany shares how her battle with postpartum depression led her to the desire to find the habits and structure of the bodybuilding lifestyle and ultimately led her to her first prep and a subsequent love for the sport! She shares her exper...
2024-11-151h 04Bikinis After BabiesEpisode 45: Catching up with Gillian and Mandy: IVF and Fertility Struggles, Juggling Prep with KidsIn today’s episode, we share personal updates, including Mandy's journey with IVF and her decision to focus on furthering her education and growing her family before returning to the stage. We discuss the challenges of balancing bodybuilding with family life and offer practical tips for how to involve kids in meal prep, how to have positive language around food and body image, the importance of flexibility and time management as a mom and competitor and the advantages of having simplicity in meal prep as an athlete. We hope you enjoyed this episode and we w...
2024-11-0848 minBikinis After BabiesEpisode 44:IFBB Pro Dove Putterman: Success as a Result of The Resilience That Comes from MotherhoodIn today’s episode, we are joined by IFBB wellness pro and mother of five, Dove Putterman. Dove shares her fascinating story of juggling her career as a professional wellness competitor and dentist and how she stepped on her first competitive bodybuilding stage just weeks after her coach and husband convinced her to compete, taking the overall wellness title and earning her IFBB pro card in the same year! She shares with us her struggles with body image after having five children, including triplets, and how she overcame these challenges to find confidence and belief in herself! In this conve...
2024-11-011h 05Bikinis After BabiesEpisode 43: Butt Stuff: Our Glute Building SecretsIn this week’s episode, we’re covering a highly popular topic among women in the realm of bikini bodybuilding….GLUTES!! We are addressing common misconceptions when it comes to glute growth including proper weight training techniques, programming, exercise selection, recovery and the critical role of nutrition in muscle growth and optimal performance. We also touch on the mindset required for longevity in bodybuilding, stressing the need for patience and the importance of treating one's body like an athlete to achieve desired results.If you enjoyed this episode, we would LOVE it if you would r...
2024-10-2558 minBikinis After BabiesEpisode 42: Life Updates and 2024 Bikini Olympia ReviewIn this week’s episode, we are each back from a little getaway and catching our audience up on what’s been going on in our busy lives and sharing some updates on our fitness journeys and plans for the 2025 competition season! We also share how we had predicted the outcome of the Olympia to be and how those predictions compared to the actual results. Being avid followers of the sport ourselves, we talk about all the highlights and our favorite elements of this year’s big show!! We’ve had so much fun in the past few weeks sharing bac...
2024-10-1848 minBikinis After BabiesEpisode 41: Celeste Rains-Turk: Personal Growth, Overcoming Emotional Eating and Post Show BluesIn today’s episode, we are joined by Celeste Rains-Turk, an industry leading expert in the area of food relationships, body image, post show struggles and mental health in the fitness industry. Celeste is the host and founder of the “Confessions of A Bikini Pro Podcast”, the founder of “Build More Than Just A Body” where she guides competitors in their journey to making peace with food, their body, and their goals as well as the best selling author of the personal development book “Believe Your Way to Badass!”. Celeste herself has been competing in bodybuilding for almost 10 years...
2024-10-041h 04
Bikinis After BabiesEpisode 40: Daraja Hill-Weidemoyer - From Bikini Olympian to Expecting MotherIn today’s episode, we are joined by IFBB pro Daraja Hill-Weidemoyer. We sat down with Daraja to discuss how she got started competing and her quick rise to the top from earning her pro card to winning her first two pro shows and taking the stage at the Arnold and Bikini Olympia within a years time!! Daraja has competed at the Bikini Olympia each year since turning pro but we will not be seeing her on that stage this year as she announced earlier this year that she is expecting her first child this Fall! Daraja shares with us ho...
2024-09-271h 00Bikinis After BabiesEpisode 39: India Paulino- Balancing Motherhood with Personal & Professional Aspirations as a Pro!In today’s episode, we are joined by IFBB pro India Paulino. India is a mother to six and half year old Breton and has an impressive career in the IFBB pro league both before and after becoming a mother! India is considered one of the OG’s of the bikini division and has 16 pro wins under her belt and continues to remain at the top even whilst juggling her roles as a mother and multiple careers including personal development coaching. India shares the beautiful story of how motherhood has played a significant role in her life and career and how...
2024-09-201h 05Bikinis After BabiesEpisode 38: Koa Robinson- Patience and The Improvement Season That Led to A Pro Card WinIn today’s episode, we are joined by IFBB pro Koa Robinson! Koa is a wife, a mother of 3 and a grandmother who has been competing for 5 years and earned her IFBB pro card this year at NPC Universe. Koa juggles the demands of her career as a Certified Registered Nurse Anesthetist with competing and taking care of her family responsibilities and shares many helpful tips and insight into how she “ticks all the boxes” despite her busy schedule and nature of her career in the operating room. Koa talks to us about the details of the very beginnings of her fi...
2024-09-131h 03Bikinis After BabiesEpisode 37: September Q & A: how to recover from a cheat, date night and alcohol on prep, and PED’sIn today’s episode, we are answering all of your burning questions from our comments section and our social media including how to get back on track after you cheated on your diet, how to go on dates while in prep, and finding balance in social situations. We are sharing our top solutions and strategies to make life outside of prep balanced and to help you learn how to navigate the challenges we all face as athletes juggling family and fitness. We also discuss some hot topics like macros vs meal plans, alcohol consumption on prep and the use of P...
2024-09-061h 01Bikinis After BabiesEpisode 36: That Didn’t Go As Planned- Ending a Prep EarlyHave you set your sights on a competition and whilst training for the event, have to end your preparations for stage early? In this week’s episode, Mandy and Gillian discuss their experiences of ending a prep early and not achieving their planned goals in bikini bodybuilding. Circumstances often arise that make it necessary to “pause” prep and put off show day until the situation resolves and we hope that today’s episode shows you that the journey continues, no matter what life throws at you! About Momshell Method Fitness:Ready to embark on y...
2024-08-3058 minBikinis After BabiesEpisode 35: Common Show Day Mistakes!In this episode, we are discussing common show day mistakes including our often hilarious personal stories of mistakes they made during our own competitions! We share our favorite handy items to have on hand for back stage emergencies and we are even sharing our packing list (see below) to help you organize your things for your big day! We hope you enjoy all of the juicy nuggets of info shared in this episode and want to hear from YOU any of your burning questions about competing, fat loss, bodybuilding, industry scoop and all things BIKINI! Be sure to l...
2024-08-1652 min
Let's Talk BikiniEP.16 - Prep Tips, What to Expect from Prep and Competing OverseasHello bikini listeners!
In this episode we have Steph and Jessica Mahoney, who is also a Coach at StephkaFit. Jess recently competed and had a successful season in NPC/IFBB Australia and overseas in Korea, where she just missed out on the IFBB Pro Card!
We will be discussing:
➕ Why NPC/IFBB?
➕ Transitioning from ICN to NPC/IFBB
➕ Feedback, set-backs and achievements in her last Prep
➕ Competing overseas
➕ What to expect in Prep
➕ Prep tips
➕ Balancing life with co...
2024-08-091h 25Bikinis After BabiesEpisode 34: August Q & A: Do you need long hair for stage? Is fasted training bad? Why am I losing fat so slow?In this week’s episode, we are answering questions we have received from listeners this past month and including: should you wear neon suits on stage? What are our favorite upper and lower body exercises? Do competitors need long hair or hair extensions for the stage? Is training fasted more effective than training fed?We hope you enjoy all of the juicy nuggets of info shared in this episode and want to hear from YOU any of your burning questions about competing, fat loss, bodybuilding, industry scoop and all things BIKINI! Be sure to leave a comment or mes...
2024-08-091h 01
Bikinis After BabiesEPISODE 33: ANNND NEWWW IFBB PRO GILLIAN HUGHES!!On today’s episode we are delighted to share the news that co-host Gillian Hughes competed at NPC Masters Nationals and won her IFBB PRO CARD! We are so excited to bring this episode to our audience and share Gillian’s recap of show weekend and all the details of how the victory played out! It has been an incredible journey and from our very first episode of this podcast, we have shared the highs and lows and all of the behind the scenes scoop as Gillian fought her way to the top! We hope that you are inspired by Gill...
2024-07-2655 minBikinis After BabiesEPISODE 32: IFBB PRO April Conley: Turning Grief and Pain into the Pursuit of Your DreamsThis week we are joined by April Conley, IFBB Bikini pro who is a posing coach, a wife and mother of 4. April has been competing for 3 years and earned her IFBB pro card at North Americans in 2022. April experienced the passing of her late husband and turned her pain into a passion for fitness after she realized that she needed a goal and something to look forward to in order to help her through the grieving process. Eventually this passion turned into the pursuit of competing and she earned her IFBB bikini pro card and has been climbing the ra...
2024-07-1951 minBikinis After BabiesEpisode 31: NPC Universe 2024 RecapIn this episode, we are answering our most asked questions from listeners and our social media audience! We discuss our favorite gym outfits, guilty pleasures, and favorite prep condiments and seasonings as well as answering you questions about booty growth and share our top tips for building glute muscles. We’ll cover the factors you should consider when determining the length of an improvement season, how to interpret judges feedback and the steps to earning an IFBB Pro Card. We hope you enjoyed this episode and we would LOVE it if you would rate, subscribe, and leave us re...
2024-07-1247 min
Bikinis After BabiesEpisode 30: June Q & A: How Long Should Your Improvement Season Be, Growing Glutes, Judges FeedbackIn this episode, we are answering our most asked questions from listeners and our social media audience! We discuss our favorite gym outfits, guilty pleasures, and favorite prep condiments and seasonings as well as answering you questions about booty growth and share our top tips for building glute muscles. We’ll cover the factors you should consider when determining the length of an improvement season, how to interpret judges feedback and the steps to earning an IFBB Pro Card. We hope you enjoyed this episode and we would LOVE it if you would rate, subscribe, and leave us re...
2024-06-281h 02
Bikinis After BabiesEpisode 29: Reverse Dieting, Improvement Season - Secrets to Slaying your Post Show JourneyIn this episode, we are diving deep into the post show phase and talking about the experiences we have had and how we have conquered "reverse diets gone wrong" and post show rebound. Today we are opening up about our personal struggles with post show eating, body image and how we overcame those challenges. We talk about the different resources that are available to athletes who are struggling with relationships with food as well as the science behind post-show eating and the importance of understanding the body's hormonal changes during the reverse dieting process. If you are eve...
2024-06-2155 min
Bikinis After BabiesEpisode 28: 2x Ms. Bikini Olympia Angelica Teixeira Returning To The Stage After Babies In this episode of Bikinis After Babies, host Mandy and Gillian are joined by a true legend Angelica Teixeira. Angelica is a 2x Ms. Bikini Olympia Champion and 4x Ms. Bikini International! Angelica took a break from competing after the 2020 Olympia to start her family welcoming her daughters Alyssa and Ayla in 2021 and 2023. Angelica returned to the IFBB Pro Bikini stage at the Arnold Classic this year and wowed the judges and fans with her incredible physique and presentation- an incredible feat just a year after her youngest daughter was born. She talks about the challenges she faced in ob...
2024-06-141h 12
Bikinis After BabiesEpisode 27: Show Recap: Mandy and Gillian Take the Stage in Omaha and DC!In this episode, Mandy and Gillian are BACK from their competitions and hopped right on the mic to share all the tea and their feelings about their experiences from show day! Mandy competed at the NPC Dual of Champions in Omaha Nebraska while Gillian traveled to DC to compete at the NPC DC Pro/AM on the very same day! The hosts share all the exciting details about their show day experiences, their placings and their plans following the shows- you won’t want to miss the inside scoop and how Mandy and Gillian are going to use the vita...
2024-06-121h 01
Meathead On The MicMy BACK GROWTH Secrets | EP.274Take note of some of the tips I've used to help me build an IFBB Pro level back. This info can be used for beginners all the way up to advanced lifters. Take advantage of this free info!
If you're struggling to burn fat and want to lose 25lbs+ in by eating 80% clean & 20% junk in 90 days...WITHOUT STEROIDS!And need the help of an IFBB PRO to help you in your fitness journey... You're more than welcome to submit an application to request our help in the Natural Nomad Academy!...
2024-06-0616 min
Bikinis After BabiesEpisode 26: IFBB Pro Fallon Wainwright: Resilience After Loss & the Pursuit of Personal GrowthIn this episode, Mandy and Gillian welcome IFBB Bikini Pro Fallon Wainwright, a wife and mother of 2 girls ages 14 and 5. Fallon is a clinical researcher who began competing in 2020 earning her pro card at Masters Nationals in July of 2022. Fallon shares her experience beginning her competition journey just a year after the birth of her youngest daughter and her path to earning her pro card after much perseverance and dedication! As a mom of two, Fallon shares with our audience how she juggles mom life with her professional career AND her career as a pro bikini athlete! Fallon also dis...
2024-05-3155 min
Bikinis After BabiesEpisode 25: What if You’re Not Ready For Your Show?You’ve been preparing for months for your competition….what happens if you’re not ready? How do you know if you’re ready? These are common concerns competitors have as they embark on their journey towards a competition and in today’s episode, hosts Mandy and Gillian share their insight pertaining to the mindset and head games we can experience as bikini bodybuilders. The process of preparing for a competition is challenging, yet deeply rewarding and we hope that in today’s episode you will find comfort in knowing that how you’re feeling is common and how to set up your pr...
2024-05-2446 min
Bikinis After BabiesEpisode 24: May Q & A: Tiny Waist, Periods on Show Day, How to Switch CoachesThe Struggle is real 🙂! We are are a little more than 3 weeks out from our shows and feeling the prep struggles this week! In this week's episode we are talking about the struggles of being in the final weeks of prep and dealing with sickness as well as strategies for dealing with cravings and snacking, the importance of seeking support and resources for food-related issues, and the process of making a coaching switch. This episode we are also talking about the topic of getting your period during peak week and how to achieve a smaller waist line for stage! We hope...
2024-05-171h 00
Bikinis After BabiesEpisode 23:True Novice Competitor Josie Kloppenberg Prep With Her Husband For Their First ShowOn this week's episode of Bikinis After Babies. Host Mandy Rochon and Gillian Hughes. Interview Josie Kloppenberg, a first-time master’s bikini competitor. Josie shares her experience as she prepares for her first bikini competition at the NPC Midwest St. Louis Show. Josie did not prep alone, her husband also prepped for his first show alongside her. Listen as she shares great insight to how she structures her day to juggle meal prepping, posing, workout time, family, and how she even did it through the holiday season! As a new athlete for the first time on stage, she shares how...
2024-05-1039 min
Bikinis After BabiesEpisode 22- Mental Toughness: How to Survive When Prep Gets HardThis week, Mandy and Gillian dive deep into the hard times all athletes endure in contest prep and discuss helpful strategies that create mental toughness that is necessary in order to be successful in reaching your goals 👊🏼💥 The BAB’s hosts share some of their most challenging experiences in prep and how they manage to persevere when calories and energy are low. If you’re a competitor you know how challenging it can be to hold down the fort as a busy woman while striving to achieve a competitive physique. We hope that this week’s episode...
2024-04-281h 00
Bikinis After BabiesEpisode 21: IFBB Pro Janine Herrera: Persevering Through Adversity While, Prioritizing Family & FaithIn this episode, Mandy and Gillian welcome IFBB Bikini Pro and Masters Olympian Janine Herrera who shares her journey as a single mother of three daughters rising to the top of the ranks as a bikini pro! Janine shares how getting started competing had a tremendous positive impact on her mental health as she navigated a divorce and adjusted to life as a single mom.Janine’s highest accomplishment was her 2nd place victory at the Masters Olympia in 2023 and opens up with our listeners that she had prayed for this to become a reality prior to...
2024-04-191h 03
Bikinis After BabiesEpisode 20: More Than Kegals: The Importance of a Strong Pelvic FloorIn this episode, Mandy and Gillian welcome Doctor of Physical Therapy Tina Patti, a mother herself who specializes in pelvic floor therapy helping her patients with a variety of pelvic floor issues from diastasis recti, urinary incontinence, pelvic pain and sexual dysfunction. In this episode, Tina explains the importance of addressing these issues and dispels the misconception that they are a normal part of aging or childbirth. The ladies discuss the importance of posture, hip strength, and abdominal muscles and how they play a role in pelvic floor health, core strength and even glute development! You will learn how keg...
2024-04-121h 08
Bikinis After BabiesEpisode 19: Show Weekend RecapIn this episode, Mandy is BACK from her first competition of her 2024 season in Orlando Florida and shares all the exciting details about her show day experience! In this episode we dive deep into the entire experience as Mandy discusses how the competition went, her placings and the vital feedback she received from the judges following the competition- you won’t want to miss the inside scoop and how Mandy is going to use this rewarding experience to head back to camp to grow and improve in order to continue to rise in the bikini division! We want our list...
2024-04-0547 min
Bikinis After BabiesEpisode 18: Insight into Peak WeekIn this episode, Mandy and Gillian discuss a popular topic when it comes to competing…..PEAK WEEK! There are many misconceptions about this magical week leading into your competition and this episode will provide insight when it comes to water, food, routines, organization, what to expect and mistakes to avoid making so that your show day experience can be seamless and you can display all of your hard work on stage beautifully! Mandy opens up about how she is feeling going into her first competition of the 2024 season after a long break- if you’ve followed along since our first...
2024-03-2959 min
Bikinis After BabiesEpisode 17: IFBB Bikini Pro Jessica Miller: Adapting to The Challenges of Mom-Life as a Bikini ProIn this episode, hosts Mandy and Gillian are joined by IFBB Bikini Pro Jessica Miller, an incredibly bubbly and dynamic guest who shares her journey to the pro stage and how she juggles bikini-pro life as a busy single mom of two beautiful daughters! Jessica earned her IFBB pro card after many attempts and shares how her faith helped her to understand the importance of timing and God’s plan. This episode is full of all the feels and you’ll find yourself smiling from ear to ear hearing how Jessica has grown to love herself and how she has us...
2024-03-2253 min
Bikinis After BabiesEpisode 16: 10 Unexpected Things to Expect in Your PrepIn this episode, Mandy and Gillian are sharing 10 unexpected things that you can expect in your prep for your bikini, wellness, figure or bodybuilding show! As busy moms, life happens, no matter the occasion and it’s vital to know how to navigate these obstacles when they pop up! From handling illnesses and digestion troubles to brain fog and body image struggles, this episode will shed light on the strategies you can incorporate to stay on track to your goal and SLAY the stage!!Make sure to rate, subscribe, and leave us reviews on how...
2024-03-151h 00
Bikinis After BabiesEpisode 15: Managing Travel on Prep, Cheat Meals, and RefeedsIn this episode, Mandy and Gillian catch up after Gillian’s trip to Dallas for cheerleading and Mandy’s birthday! They share their experiences and helpful tips for traveling while preparing for a bikini bodybuilding competition including how to organize and pack food for travel and navigating reactions and opinions from others. In this episode, Mandy and Gillian also discuss the role of refeed meals in a competition prep and share how they navigate cheat meals and use them appropriately to help with fat loss. Mandy shares how she has learned to structure her refeed meals during this year’s competi...
2024-03-0855 min