Shows
Optimal Physique DevelopmentContest Prep Finer Details for Men ft. Jasmin JefferyIn this episode, Jasmin Jeffery, the owner of UK/EU's largest one stop shop for all of your competing products and resources joins us to give you guys some insight on how to nail the finer details of your contest prep outside of just bringing your best physique.2024-01-1646 min
Not Just A Bikini GirlThe Jopo Takeover Episode - Feat Jasmin JefferyA bit of a different episode this week….my very good friend, Jopo takes over the role of host and I am the one getting interviewed.Content includesInitial purpose of going to the gym and has this changed over time?How do you deal with burnout onset? Is it something you’ve gotten better at? Jasmin’s ideal dayOne thing you’ve done in the past 12 months, that you didn’t do previously, but wish you didJasmin THE COMPETITOR - how many seasons left?Jopo’s...2023-03-181h 12
Not Just A Bikini GirlThe Jopo Takeover episode Feat Jasmin JefferyA bit of a different episode this week….my very good friend, Jopo takes over the role of host and I am the one getting interviewed.Content includesInitial purpose of going to the gym and has this changed over time?How do you deal with burnout onset? Is it something you’ve gotten better at? Jasmin’s ideal dayOne thing you’ve done in the past 12 months, that you didn’t do previously, but wish you didJasmin THE COMPETITOR - how many seasons left?Jopo’...2023-03-181h 12
The Backstage Bikini PodcastEp. 14 Jasmin Jeffery - The Woman Behind The WorkGot some feedback? Drop us a message!EP 14 will be dropping anytime now and this week’s guest created the very road map for Grace and Jade’s very first prep season in this sport. She is the proud owner of @Kompakwomen and @kompakmen , host of @notjustabikinigirl podcast and athlete in her own right, Jasmin Jeffery.Jasmin is responsible for creating a community and hub of information, advice and support in the bikini space and has helped navigate not only her own journey, but hundreds and thousands of other bikini athl...2023-02-281h 05
Not Just A Bikini Girl2022 Olympia Analysis - WellnessNext up….the wellness category.There are some very interesting trends from this Olympia in terms of hair style and colour in this category. Listen to hear the details as well as more analysis around the bikini, jewellery and shoes.In collaboration with KOMPAK | #1 competing store www.kompak.store NEW! Let me introduce you to the KOMPAK club, the best investment you will make in your competing journey! Sign up for exclusive lifetime access to monthly discounts, top secret knowledge, early product releases/events and direct access to call our team for advice. He...2022-12-2008 minNot Just A Bikini Girl2022 Olympia Analysis - BikiniWant the low down of The 2022 Olympia? We have got you covered and first up is bikini.In this episode we cover the trends in terms of stage looks, hair, bikini and heels.Keep your eyes peeled for episodes covering wellness, figure, fitness, women’s physique and Miss Olympia….all dropping this week!In collaboration with KOMPAK | #1 competing store www.kompak.storeNEW! Let me introduce you to the KOMPAK club, the best investment you will make in your competing journey! Sign up for exclusive lifetime access to monthly discounts, top secr...2022-12-1909 minNot Just A Bikini GirlChristmas & Off SeasonApproaching Christmas and Off Season can provoke anxiety in a lot of competitors. In this episode I cover my thoughts about how I approach it, how to think about the longevity of your competing career, intuitive eating as well as tackling you food fears/food relationship head on.I really hope you all have an amazing festive season. Thank you as always for all your support this year as always. Every listen, like, share really does mean the world and is what keeps this podcast going. For feedback, guests suggestions or just to say hi...2022-12-1712 min
Not Just A Bikini GirlBouncing Back Feat Kerry SextonIFBB Pro and KOMPAK athlete Kerry Sexton joins me for a catch up. It has been a while since Kerry has been on the podcast so it was great to speak more about her journey after gaining her pro card.Content includesSmear testsCompeting in Japan34 week prepBouncing back Amateur vs pro leagueComing dead last in her pro debut If you don’t do well should you quit?Experimenting with looks over placingsChanging hair colour, je...2022-11-251h 16
Not Just A Bikini GirlBeing Happy In All Seasons & Bodies Feat Nadia KeaneNadia, one of our newest KOMPAK Athletes joins me this week to talk to me about being a dark horse, being happy in your skin in all seasons/weights as well learning to believe in yourself. Hope you guys enjoy this one as much as I enjoyed recording it.Content includesFeeling GOOD post show Prepping for 10 monthsThe prep toolkitDiet breaksBeing coached by partner pros and consWhen you don’t look like an athleteBelieving in yourselfBe...2022-11-2057 min
Not Just A Bikini GirlShowing Your Heart & Speaking About Personal Stuff Online Feat Keeley GreenwoodI hope this one makes you stop, think and reflect. This is one of the episodes that makes me remember why I do this podcast. Thank you Keeley for being so open and honest in this episode.Content includesReality of International showDealing with horrid news during prepWhen things don’t go your wayNot letting emotions dictate actionsTalking about your personal stuff online & depressionHow do you support someone going through mental health?Showing your heart & the in...2022-11-131h 16
Not Just A Bikini GirlReceiving and Taking on Feedback Feat Anna FaltováAnna joins me this week to talk through her journey to becoming an IFBB pro as well as receiving and taking feedback on board and her goals for the future.Content IncludesTaking feedback on board to improve!Whole package vs physique feedbackAsking for feedbackMake up talkExperiences competing in different countriesWhat type of person is Anna in improvement season?Goals for the pro stageDoes she feel pressure to document more of her prep now as a...2022-11-0653 min
Not Just A Bikini GirlCompeting Mother & Daughter Feat Victoria & AmberA competing mother and daughter….whatt!! This is honestly so cute and we would love to see more families doing this. It was great to chat to Victoria and Amber and here more about their competing journeys. Content includesThere 2022 competing season1 mother, 2 competing daughterVictoria’s (mum’s) competing journeyWhy don’t more mums compete?The impact of influencePractising your posing ANYWHERE (literally)Victoria’s work & fat freezing Getting over gym anxietyEnding a toxic relationshipPrep a...2022-10-291h 17
Not Just A Bikini GirlGetting in Your Own Head, Off Season Struggles & Wedding Chat Feat Jess GarringtonYour new PCA Pro Jess Garrington joins me to delve in to her competing journey, past present and future. Jess encapsulates Not Just A Bikini Girl vibes in this episode where we cover not only the essential bikini girl topics but also her work life outside bodybuilding and planning her upcoming wedding.Content includesGetting in your own headWork lifeThe pick n mix chronicles Overcoming barriers in the off seasonFood relationships, regaining her cycle and taking time awayShow day plans for...2022-10-221h 18Not Just A Bikini GirlOff Season: Your Questions AnsweredThis week’s episode covers the answers to the questions you submitted all around the topic of offseason.Content includesPost show binges, how to get back on trackLast time I criedMeditation, do I mediate?Explaining the post show process to loved onesMy biggest fearFavourite podcast guest this yearFor more episodes on the topic of offseason scroll back to last years episodes where I covered a lot of topics in depth off the back of my competing se...2022-10-1614 minNot Just A Bikini GirlBackstage: Bikini Bite or Bikini Bum TapeBikini Bite or Bikini Bum Tape…How do you know which one to use? How do you apply it? and where should you and shouldn’t you use it? Don’t worry we have got all these questions covered in this week’s short episode. Useful Linkshttps://www.kompak.store/all-backstage/bikini-bum-super-strong-fashion-tape https://www.kompak.store/all-backstage/bikini-bite For feedback, guests suggestions or just to say hi! You can contact us at hello@notjustabikinigirl.com In collaboration with KOMPAK | #1 competing store www.kompak.store 2022-10-0505 minNot Just A Bikini GirlWhat To Do If You Are SUPER PaleHave you got pale skin and can never seem to get your tan dark enough? Then this is the episode for you. We talk through a quick tip to ensure you get a great tan every time.Useful LinksBase Coat - https://www.kompak.store/tanning/pro-tan-overnight-competition-color-base-coat Tanning blogs - https://www.kompak.store/blog/2021/10/17/doing-your-own-tan https://www.kompak.store/blog/doing-your-own-tan-the-secrets-they-dont-tell-you-about For feedback, guests suggestions or just to say hi! You can contact us at hello@notjustabikinigirl.com In collaboration with KOMPAK | #1 competing s...2022-09-2805 min
Not Just A Bikini GirlDealing With The Past, The Inner Saboteur & That Yes/No Coin Feat Toni HouseToni and I covered A LOT of ground in this episode. From being a master’s competitor and a mum to eating disorders to dealing with trauma. There really is something in here for everyone.Content includesBeing a mum and deciding to competeStage posing & confidenceToni’s competing journeyFeeling embarrassed on stageLoss of identity being a mumFeeling the guilt of competing as a parentSummer holidays and prepHaving an eating disorderAbusive relationships2022-09-231h 03Not Just A Bikini GirlPeak Week - Show Day LogisticsYour future self will thank you for listening to this one!Peak week can be stressful enough without leaving things to the last minute. In this episode we cover the things you can do to ease that peak week fluster!Content includesShow day listsHow to stay organisedAppointment times Back up shoes and jewellery Useful LinksShow Day List - https://www.kompak.store/blog/show-day-list-what-to-pack-male-female-bodybuilding-competitors Posing Shoes - https://www.kompak.store/all-posing-shoesJewellery - https...2022-09-2108 minNot Just A Bikini Girl200th EpisodeWelcome to the 200th episode! Just over 5 years ago I recorded the first episode and I could of never envisaged this is where we would be right now. I have spent this episode with the roles reversed and Holly interviewing me with all your questions. I was a nervous wreck recording that first episode and hated the sound of my own voice. I thought why would anyone listen to me anyway. But that first episode was dedicated to a friend of mine who had passed away and was really what gave me the push to just go...2022-09-1751 min
Not Just A Bikini GirlSkin Prep: Get Buffed vs Tough StuffJust grab any old exfoliator right?! …. wrong! If you want to make sure your tan goes on smoothly come show day you want to be using tried and tested products. In this short episode I explain the difference between Get Buffed and Tough Stuff as well as what to do with back to back shows.Content includesWhen to use GBWhen to use tough stuffCan you use one for all uses?When to start using themBack to back showsProduct Links:...2022-09-1005 min
Not Just A Bikini GirlInjury, Recovery & Peak Week for Bodybuilding Competitors Feat Monika HosnedlovaMonika has become well known for her pre show treatments, with many competitor’s showing off their crazy post treatment results. It was great to get Monika on to hear more about who she is as a person, how she got to where she is now, as well as what goes on behind the scene.Content includesHer own competing journeyHer story from university, hustling to get by then her incredible story to where she is now and going for itRecovery as an athleteSports massages during pe...2022-09-0256 min
Not Just A Bikini GirlParty Girl to Pro Feat Char EllisChar has been relentless in her pursuit of an IFBB Pro card which eventually paid off. But who was Char before she got into competing and how did she end up here?Content IncludesLife before competing Char’s competing journeyExpectations going into showsBack to back showsBeing a coach while competing at the same timeBeing a vegetarianKeeping shows quietChar’s daily routine Turning pro Future plans & expectations for the pro stage 2022-08-2653 min
Not Just A Bikini GirlPCA Pro to IFBB Pro Feat Sam MinshullSam has won her PCA Pro card and IFBB Pro card in two season of competing! Sam joins us to talk to us about her journey so far as well as that iconic yellow bikini look.Content includesWho was Sam before competingHow she got into competingChanging up show day looksCompeting journeyFriends & family supportAO Portugal & Pro Card WinProgression in short off seasonsWhat is nextSam’s IG - @samminshull_ifbbproFo...2022-08-2038 min
Not Just A Bikini GirlBeing a Mum, Body Image & Dealing With Stress Feat Lucy Edwards IFBB ProLucy Edwards won her IFBB Pro Card in her first year competing in her second show, just one year after having a beautiful baby girl. We delve into what really goes on behind the gram with Lucy competing journey so far and plans for the future.Content includesDealing with stressWhat has REALLY has gone on behind the gramLack of confidence Lucy before competingCompeting history What has been her feedback, what she wants to work on How she got into...2022-08-1048 min
Not Just A Bikini GirlThe Challenges of Long Off Seasons Feat Alice TobinBikini competitor and KOMPAK athlete Alice Tobin joins me to talk me through taking a 2 year off season and the challenges this brings, including gauging progress and wanting to stay relevant. Alice is now on prep for her 2022 season and we cannot wait to see her look this year.Content includesComparing to other girls and how Alice has avoided that so far this year Committing to doing a 2 year off seasonYou don’t have to announce your show datesWorking full time along side a prep2022-07-3039 min
Not Just A Bikini GirlDealing With Pro Card Pressure Feat Mia BlairWellness athlete Mia Blair has had two very successful seasons and has won her ticket to go to the GBO Atlas in Texas this December. Along with this has come the pressure of ‘pro card pending’. We have a in depth chat about this pressure.Content includesHow Mia got into competingDifferent experiences at different shows/federationsPrepping with her partnerHair styling issuesEnjoying the amateur scene Deciding between bikini and wellnessPro card pressureMia’s instagram - @miabla...2022-07-161h 01
Not Just A Bikini GirlGlifting Girls Feat Founder Natalia AishaGlifting Girls is a federation that has been in the industry for 8 years! So, it was great to chat to Natalia to find out more about her and the federation ahead of their next show on the 13th August.Content includesMeet Owner & Founder Natalia AishaEthos & Values of Glifting Girls CategoriesT walkStyle of posing Shoe rulesHow judging works at Glifting Girls Female boss babe and resilienceBeing a mum and installing body confidence and self lov...2022-06-2641 minNot Just A Bikini GirlOff Season StrugglesOff season can be tough, even tougher than prep sometimes. Here is an update on how I have been feeling in off season and some of the things I have been struggling with,Content includesScale weights creating mental blocksAssociating weight to periods of timeSeeking a different perspectiveLosing focus and restoring a sense of urgencyHaving an offseason support networkFor feedback, guests suggestions or just to say hi! You can contact us at hello@notjustabikinigirl.comIn...2022-06-1922 minNot Just A Bikini GirlThe Little Things Do MatterThe little things really do matter when you get on stage. In this episode I talk through why things like tan, skin prep and jewellery can make a big difference.Content includesThe right shade of tanJewellery to suit your frame and overall lookExfoliate early and correctlyFollow your gutSaying yes and no at the right timeFor feedback, guests suggestions or just to say hi! You can contact us at hello@notjustabikinigirl.comIn collaboration with KOMPAK | #1 competing store...2022-06-1113 min
Not Just A Bikini GirlHolidaying On Prep & Reverse Dieting Advice Feat Zoe McIntoshKOMPAK athlete and 2 Bros Overall Bikini Champ Zoe McIntosh joins me to talk us through her competing journey so far and her plans for this year. As well as how and why holidays on prep are a vibe and her advice for people struggling with reversing out of a show.Content IncludesWhat got her into competingPerception vs reality when starting bodybuildingShift work and bodybuildingFirst seasonFeeling pressure from othersHolidaying on prepCompeting abroadPeak week feels2022-06-0538 minNot Just A Bikini GirlRepost - Relationship Survival Guide During PrepPrep can be testing on ANY relationship. It can test you in more ways than what you might first think. This episode from 2019 gives some thoughts and considerations you should internally make when it comes to relationships and prep (this goes for partners, friends and family!).Content includeswho has it the hardest?my own experiences with my husbandwhy you got to keep it together sometimesprepping them and prepping you what keeps your relationship strongsex drivewhy you need to...2022-05-2314 min
Not Just A Bikini GirlLife After Competing Feat Danni Bosworth & Charly PickstockEver wondered what happens when you decide to hang up your heels? We talk a lot about the mindset required to be a competitor but the transition into ‘normal’ life after competing is often neglected. I am joined by Danni and Charly to talk about their journeys out of being a competitive athlete and how they are supporting others too through The Flourishing Competitor.Content includesWhat is The Flourishing Competitor?Returning to ‘normal’ lifeHow did Danni & Charly know it was time to hang up their heelsBody Image2022-05-1633 minNot Just A Bikini GirlRepost - How to Schedule Bodybuilding CompetitionsPlan your next competing season smarter with this 2018 episode. Advice for both first time and seasoned competitors who are looking for advice on how to plan their next (or first) move into the world of competing. The most important thing is doing what is right for you AND making the calendar work for you, not the other way around!2022 UK Bodybuilding Calendar - https://www.kompak.store/blog/uk-bodybuilding-show-calendar-20222022-05-1012 min
Not Just A Bikini GirlBehind The Judges Table Feat Mike & Leica GelseiMike and Leica are both experienced competitors and judges, and now FitX head judges. It was great to have them on to talk about what judges are really looking for, what is really important and what really isn’t and where some people get it wrong.Content includesIntro to Mike & Leica When they started judging The fundamentals judges are looking forWhat do most people fail at? Differences between federations Where bikini started & the industry it has becomeHow important are shoes an...2022-05-011h 22Not Just A Bikini GirlComparing Calories & Cardio On PrepFind yourself wondering why some people seem to be on higher calories and less cardio than you? Here is why you should never compare your prep to someone else’s and why calories and cardio isn’t a measure of success. We all need that reminder sometimes that IG is a highlight reel and we never get a full picture.For feedback, guests suggestions or just to say hi! You can contact us at hello@notjustabikinigirl.comIn collaboration with KOMPAK | #1 competing store www.kompak.store2022-04-2408 min
Not Just A Bikini GirlBIG Milestones For KOMPAKThe last reposted episode including details of my future vision for KOMPAK….and it happened to coincide with those plans/dreams becoming a reality. In this episode I reflect on the good, the bad and the ugly parts of owning a business as well as what it feels like to hit a big milestones. For feedback, guests suggestions or just to say hi! You can contact us at hello@notjustabikinigirl.comIn collaboration with KOMPAK | #1 competing store www.kompak.store2022-04-1731 min
Not Just A Bikini GirlDon't Aim For Perfection Feat Matt StrongWe spend so much time investing in our physique and diet but do we spend enough time investing in our mindset? After all would we truly get anywhere without the mindset to do so. Matt has always been a voice of reason for me and massively shaped my positive mindset on my last prep. So he joins me to talk through some of the things that have resonated with me the most.Content includesWhy perfection isn't sustainableThe importance of treating yourself with compassionHow to focus on the important...2022-04-101h 00Not Just A Bikini GirlRepost - Dealing With Competition On & Off StageDoesn't matter how you're feeling and what is going on, listen and get my thoughts on how to NOT let seeing 'competition' get in your head, whether you're at work, in business or on stage.Content includes:- how to deal with competition in life, business and competing- how I personally deal with this with KOMPAK- is looking at competition worth it?- why you should AND shouldn't look at competition - staying true to you/your brand - how to...2022-04-0519 minNot Just A Bikini GirlRepost - Keeping Your Head During PrepPrep meltdown? Brain feels like it's going 100 miles an hour? In this episode from 2018, I break down the key strategies any competitor can take when their prep brain is going into overdrive, their emotions are taking over and their mind might not be in the best place mentally.For feedback, guests suggestions or just to say hi! You can contact us at hello@notjustabikinigirl.comIn collaboration with KOMPAK / #1 competing store www.kompak.store2022-03-2911 minNot Just A Bikini GirlIndividuality & Health In BodybuildingAnswering your questions from a recent Q&A. Including how to separate yourself from the crowd in both business and bodybuilding. As well as ways that you can look after your health from all perspectives in prep.Content includes- Favourite post show treat- Will loose skin / stretch marks affect my placing- How to separate yourself from the crowd- How to look after yourself on prep- PEDs are they needed for successFor feedback, guests suggestions or just to say hi! You can contact us at hello@notjustabikinigir...2022-03-1920 min
Not Just A Bikini GirlTrusting The Process & Your Posing Coach Feat Audrey KaipioI haven’t done a wrap of my 2021 shows yet and this was the perfect opportunity to do that with the insight of Audrey. We talk about why it is so important to listen to and trust the professionals you enlist as well as to never stop learning.Content includes- The importance of trusting the process - The importance of starting as a beginner regardless of the level & my own experience - Insecurities as a competitor - What was the moment that it clicked - What yo...2022-03-1247 min
Not Just A Bikini GirlInitial Influencers Feat Katie Da SilvaHow do you maximise the use of your Instagram? And is it possible to do alongside a lot of other commitments? Well Katie Da Silva joins us to talk about her business Initial Influencers which helps people grow their Instagram and gain collaborations. Content includes- How she got into competing and the business side of Instagram/being an influencer - How she works with different types of business and client (the influencer)- Difference between working with a small brand and big brand- What do brands REALLY...2022-03-0558 minNot Just A Bikini GirlLife UpdateA long overdue life update. I have been doing some reflecting and evaluating what is important and where my time is best spent. There are also some exciting things on the horizon….For feedback, guests suggestions or just to say hi! You can contact us at hello@notjustabikinigirl.comIn collaboration with KOMPAK / #1 competing store www.kompak.store2022-02-2432 min
Not Just A Bikini GirlFinding Balance Within Bodybuilding Feat Dr Stephanie HillA lot of us cringe at the term balance, however each person has a level of it it is just different for everyone. Dr Stephanie Hill talks about weighing up life as a bodybuilder alongside her career as a Doctor. Including where she places importance, how to stay organised and how she navigates life and relationships outside of the two. Content includesCompeting historyFinding your version of balance with competingRoutine and structureLife as a DrDealing with illness and death on a daily basis2022-02-1858 min
Not Just A Bikini GirlThe KOMPAK ShoestoryThe history of KOMPAK posing shoes! Including why posing shoes can be difficult to get hold of, answers to all your posing shoe FAQs, and things you can learn from our mistakes. Content includesWhy shoes are so difficult to get in and stay in for brandsMy own experience with heelsSizing adviceWide, narrow, standard feetHeel height dilemmasPrep vs off seasonTough plasticConsiderations for federationsConsiderations for categoriesBreaking straps2022-02-1240 min
Not Just A Bikini GirlAll Things Breast Augmentation Feat Mel WilkinsonThe lovely Mel Wikinson aka #MugModelMel joins me to talk about her recent decision to have her boobs done, what that has meant for her training and competing as well as how she is recovering. Content includesTypes of implantsDeciding to have a boob jobWas competing a factorTimingUK vs abroadRecovery and returning to trainingLessons learnt from her last competitive seasonMel’s socials:@melwilkfit@mealswithmel@melsboobjobFor feedback, guests su...2022-02-0539 min
Not Just A Bikini GirlAuthenticity on Social Media Feat Rimini MiloroRimini joins me to talk about her experience being a first timer, gaining sponsorship with CNP and how important authenticity is for growing a social media following.Content includesFirst timer experience & competing journey so farDealing with anorexia Mental health Being authentic on social mediaSwitching to figureMaking bodybuilding part of a careerRimini’s IG - @riminifit & @milorosportsmassageFor feedback, guests suggestions or just to say hi! You can contact us at hello@notjustabikinigirl.comIn...2022-01-2936 minNot Just A Bikini GirlOff Season FOMO & The Right Time to CompeteAnswers to some of your recent Q&A’s, including how to deal with the fear of missing out in off season as well as determining when is the right time to do a show.Content includesDo’s and don’ts of starting a businessDealing with FOMO in off seasonIs there a right time to compete?For feedback, guests suggestions or just to say hi! You can contact us at hello@notjustabikinigirl.comIn collaboration with KOMPAK / #1 competing store www.kompak.store2022-01-2313 min
Not Just A Bikini GirlTips For First Timers Feat Lowri BethIf you are a first timer this is the episode for you. We cover what you need to know as a first timer, common misconceptions and how to pick a show/federation.Content includesWho is Lowri BethCompeting journeyGetting sponsored by CNPPlacing in your first show – blessing or curseShould a first timer do a first timers showEntering more than one categoryPicking a federation/showSupplements – what are the essentials?FAQ’s from first timers...2022-01-081h 14Not Just A Bikini GirlRepost - Should I Be Setting Goals Right Now?Have you been setting your goals for 2021?In this episode I talk about why I am not jumping in head first and setting my goals for 2021 just yet.Content includes:Why you don’t have to set goals at New YearAre you in the headspace now to set goals?Refreshing goals regularlyStriving for those big goalsFor feedback, guests suggestions or just to say hi! You can contact us at hello@notjustabikinigirl.comIn collaboration with KOMPAK / #1 competing store ww...2022-01-0414 min
Not Just A Bikini GirlBodybuilding & University Life Feat Caitlin HillHow can you fit bodybuilding in around university life? Is it possible to immerse yourself in uni whilst also pursuing your goals as a bodybuilder? Figure competitor and KOMPAK athlete Caitlin Hill joins me to talk about how she manages just that. We also cover Caitlin's approach to the festive season.Content includesbrief history and journey into competingStarting out at a young age, the difficulties/challenges that can come with thatGym anxiety and duck it mentalityPressure being on stage and social mediaTraining...2021-12-311h 06Not Just A Bikini GirlRepost - How to Approach ChristmasThinking about Christmas driving you crazy yet? Well here is an episode all about how I think Christmas should be approached.Content includesTraining, cardio etc Prep Off season Switching to macros? Long term relationship with food What you feel most comfortable in Little smart choices Rationalisation & perspective of daysStop thinking you’re not dedicated For feedback, guests suggestions or just to say hi! You can contact us at hello@notjustabikinigirl.comIn collaboration wi...2021-12-2117 minNot Just A Bikini GirlAll Things Coffee Feat Duncan from Cannonball CoffeeThink you know a thing or two about coffee? Think again! Duncan, owner of Cannonball Coffee joins me to talk all things coffee, including the brand story behind Cannonball Coffee. As we know how much you girls love your coffee!Content includesBrand story The productsHealth benefits of coffee and caffeine The process of coffeeStoring it Measuring your coffeeTemperature of coffee when making at homeStrength of coffeeResourceshttps://cdn.shopify.com...2021-12-1349 minNot Just A Bikini GirlWhy You Need To Stop Rushing Post ShowEverything has it’s time and importance, that goes for off season and prep.I am sure we have all felt that sense of urgency to instantly make the next move, think about the next show! Keep chasing that adrenaline! But there really is no rush, each stage teaches us something if we give it the time and space it deserves.Content includesWhy taking your time is importantTaking too many steps ahead is dangerous...2021-12-0312 minNot Just A Bikini GirlRepost - Mentally Dealing with Post Show Weight GainWeight gain is naturally the next phrase after show day. But why do we find this hard to accept, deal and cope with? How do you mentally deal with this realisation that weight gain is next? Here is a repost of an episode from November 2018 where I talk about the strategies I use, the importance of real acceptance, and of course your approach to post-show weight gain from a mindset perspective. For feedback, guests suggestions or just to say hi! You can contact us at hello@notjustabikinigirl.comIn collaboration with KOMPAK / #1 competing...2021-11-3015 minNot Just A Bikini GirlYour Options Post ShowThere are so many options and ways to do post show and there really is no right or wrong way. There are pros and cons to each method and every post show is different and may require a different method. Where you are in terms of mindset and health will determine which route to take. Please note that I am not an nutritionist, GP or psychiatrist, consult your doctors if you are facing any particular issuesContent includesOptions post showTimes when some methods will work for you and others...2021-11-2728 min
Lift Your LifeEpisode 35 - Jasmin JefferyIn this episode Holly talks to Jasmin Jeffery, founder of KOMPAK and host of the Not Just a Bikini Girl Podcast. We delve into Jasmin's recent competing season, the lessons she's learned and her approach to post show and the transition into the offseason. If you tune in, please share this to your story on Instagram and tag us!Jasmin's Links:Jasmin's Instagram: https://www.instagram.com/jasminjuliajeffery/KOMPAK Website: https://www.kompak.storeNot Just a Bikini Girl Podcast: https://www.instagram.com/notjustabikinigirl/2021-11-231h 17Not Just A Bikini GirlRepost - Off Season Body PerceptionsAs a lot of you entering or already deep in an off season here is a repost from November 2020….Trying to find your groove in off season, particularly with your perceptions of your body? Well, I feel you!In this episode I share my experience of building a better relationship with my off season body and practical things you can try. Content includesComparing yourself to not the full realityBeing open with yourself and othersstyling and fashion in the off season/post showHo...2021-11-2322 minNot Just A Bikini GirlBlack Friday GossipThe full low down of KOMPAK’s Black Friday sale! Make sure you don’t miss this girls it is BIG!19.11.2021For feedback, guests suggestions or just to say hi! You can contact us at hello@notjustabikinigirl.comIn collaboration with KOMPAK / #1 competing store www.kompak.store2021-11-1602 min
Not Just A Bikini GirlGBO and The Diva 2022 Feat Abbey WillisOnline coach, GBO judge and former competitor Abbey Willis joins me to talk about all things GBO in terms of their categories and judging criteria. We also cover off the new show, The Diva coming in 2022, it is definitely not one to be missed!Content includesGBO CriteriaHow does the judging work at NFMUKGBO categories and how they differFeedbackThe Diva 2022Knowing how long to take awayFor feedback, guests suggestions or just to say hi! You can...2021-11-1257 minNot Just A Bikini GirlRepost - Post Show, Food Relationships & Bikini Criteria Feat Joe JefferyAs many people start entering the post show period, I thought now would be the perfect time to repost this episode where Joe joins me to talk about how to approach the post show period.Content includesApproach to post show dietRecoveryFood RelationshipsOff Plan EatingHormones & Birth ControlCompeting FrequencyJoe’s Bikini InsightsResourcesOPD PodcastCarbscastDoes Birth Control Affect Body Composition In Females?For fe...2021-11-1045 min
Not Just A Bikini GirlRepost - Post Show, Food Relationships & Bikini Criteria Feat Joe JefferyAs many people start entering the post show period, I thought now would be the perfect time to repost this episode where Joe joins me to talk about how to approach the post show period.Content includesApproach to post show dietRecoveryFood RelationshipsOff Plan EatingHormones & Birth ControlCompeting FrequencyJoe’s Bikini InsightsResourcesOPD PodcastCarbscastDoes Birth Control Affect Body Composition In Females?For fe...2021-11-1045 minNot Just A Bikini GirlPost Show RemindersIt is coming to that time of year where a lot of people are entering the post show period or are in their off season. Here are some important things to remember when you are post show or in an offseason. Content includesIt’s okay to not be perfectShifting the focus and prioritiesOversize is a vibeSelf-love & self-talkHow different people deal with post showPhotoshoots and having fun!The power of a good tanIs your coach su...2021-11-0625 minNot Just A Bikini GirlWhen to End Your Competing SeasonKnowing when to end a competing season…sometimes it is black and white and sometimes the lines are a bit more blurry. The million dollar question is always so ‘when is your next show?'‘ and it can feel like this question is loaded with pressure and expectation. In this episode I cover what is next for me and how I make the decision on whether to carry on or not. I also discuss why I think we should normalise the question of ‘what is next for you?’ instead. Content includesWhy and when to en...2021-10-2911 minNot Just A Bikini GirlLife Audit & Opportunities Post ShowHow often do you take a step back and really evaluate everything in your life? what makes you happy? What do you want more of? What do you want less of? During prep and transitioning from prep into offseason can be a really good opportunity to evaluate things and set the tone for the next few months.Content Includeswhere we fall shortconcept of timehard to admit when things aren’t greatsometimes we don’t realise things aren’t greatletting things pass a...2021-10-2211 minNot Just A Bikini GirlLessons Learnt on PrepThe things I have learnt through my 2021 prep.Content includesSecret prepsDealing with things that are out of your controlSometimes sh*t happensGaining a different perspective on thingsDoing two shows in one weekendPersonal lockdownStaying busy post showSome people care more when you are leanThe internal vs the external factorsFor feedback, guests suggestions or just to say hi! You can contact us at hello@notjustabikinigirl.com...2021-10-1422 min
Not Just A Bikini Girl2017 Phoebe Hagan - The Journey to the OlympiaAfter our girl, Phoebe Hagan took the win at the first ever Arnold’s UK, qualifying for the Olympia 2022 we thought it would be fun to throw it back to 2017. It has been incredible to follow Phoebe’s journey to this point and you can hear here Phoebe’s experience following the UKBFF finals. We chat about what she’s had learnt, the power of confidence and stress and the key things ANY female competitor should look to do not only to win but be a mentally strong.We are very proud of you Phoebe and can’...2021-10-0951 minNot Just A Bikini GirlHow to Manage Prep BrainPrep brain, we all get it! However there are ways to manage it to make sure it does not take over. Here are my top tips for managing your prep brain.Content includesgetting good at saying noprotecting yourself, energy and space on prep/while dietingchecking in with yourselfhow being self aware can help manage the prep braingetting ahead + organisedhow 8 weeks out can look vs 3 weeks outdistraction, procrastinationhigh/low energy and focus metrics2021-10-0213 minNot Just A Bikini GirlFitX and FitXpo 2022 Feat Darren NallyBack back back again! Darren is back to talk about FitX and FitXpo having now completed a successful run of shows as well as the first FitXpo. We also chat about what is next for FitX and FitXpo, including some very exciting exclusives!Contents includesFitXpo – 2 years in the makingFitX – female category breakdownWhat is next for FitX?Lessons learnt from year 1Considerations for athlete safety Backstage tipsFor feedback, guests suggestions or just to say hi! You can contact us a...2021-09-2547 minNot Just A Bikini GirlThe Secret PrepSurprise! with show day weekend looming I thought it was about time I spilled the beans!Content includesthe back story, telling Joe and covidbusiness and prep, carrying onmanaging demands, not telling my teamwhy I decided to prepWhy prep on the downlow and the benefitsprep worries/meltdownsdeciding on categories, shows & fedsthe plan / current situationnot being scared to pull the plug For feedback, guests suggestions or just to say h...2021-09-1721 min
Not Just A Bikini GirlManaging The Post Show Period Feat Will BasnettA lot of people talk about struggles with overeating post show however the topic of undereating and attachment to condition isn’t always spoken about as much. Will joins me to talk about his post show experience as well as how he prepped with a busy corporate job and his plans for the future. Content includesWho is Will outside of BBJump from ‘I’ll try it’ to wanting to do it againUnderstanding how you work to make a prep work for youExpectations for post showRe...2021-09-1251 minNot Just A Bikini GirlOverthinking on Peak WeekThings normally quieten down on peak week and with all extra time to think sometimes your mind plays tricks on you! Here is my survival guide for peak week to stop that self-sabotaging mindset creeping in.content includesAdapting to a change in routine and more down timePlanning your show day and logisticsGiving guests details ahead of timeMindset tipsHow self-love plays into peak week as a competitor and it’s importanceFor feedback, guests suggestions or just to say hi! Yo...2021-09-0307 min
Not Just A Bikini GirlSelf-love & The IFBB Pro Wellness Journey Feat Lisa MeiswinkelIFBB Pro Wellness competitor Lisa Meiswinkel joins me to talk about her experience of the wellness class and gaining her pro card. We go into detail about the wellness look as well as the importance of self-love in presenting your best self on stage.Content includesher journey to becoming proher life as a physiotherapistmain differences between IFBB Elite and NPCimportance of self love on show daytraining for wellnessshoes, bikini and jewellery considerations for wellnesshow far ahead...2021-08-2952 min
Not Just A Bikini GirlJourney to Pro, IIFYM & injuries on prep Feat Becky DeanThe newly crowned IFBB Bikini Pro, Becky Dean joins me to talk about her journey to pro status as well as finding out a bit more about who Becky is away from stage as well as a competitor.Content includeswho is Becky?how did she get into competingPCA to 2Broswas pro the goal?challenges with scale weightdealing with serious injuries on prepher approach to food and nutritionexperience with 2brospro mindset...2021-08-211h 07Not Just A Bikini GirlPhotoshoot 101 Feat Laura Skye Photography and PhotographerthatliftsLaura Skye and Sam Lee join me to talk all things photoshoots, to hopefully demystify the process and encourage you to all just go for it and book that photoshoot.Content includesWho is Laura Skye and PhotographerthatliftsWhat happens in the lead up to a shootWho should do a photoshootCommon misconceptions and hang ups people haveWhat to do to prepareTop tipsLaura and Sam’s socials:IG: @lauraskyephotography @photographerthatliftshttps://lauraskye.co.uk/ 2021-08-1444 min
Not Just A Bikini GirlWNBF UK Feat Steff NobleThe WNBF will be coming to the UK for the first time this October. Steff Noble joins me to talk all things WNBF, women’s categories and drug tested bodybuilding.Content includes- her background as a competitor, turning pro naturally and why she decided to start WNBF UK- what female classes are available- how does the drug testing work? in depth breakdown- world anti-doping agency- yohimbine discussion- what supplements to be careful of- in season and ou...2021-08-0759 min
Not Just A Bikini GirlCompetitor's Mindset Feat Coach Rob LattiHow often do you think your mindset holds you back?Harnessing a good mindset can help you in every aspect of your life, something I have learnt. I have been working closely with Coach Rob for a number of years and wanted to share not only some of the things I have learnt but also some things that you can start doing now to help you strengthen your mindset. Content includes- who he is- how does he help people- most common mindset blocks for first timers...2021-07-3154 min
Not Just A Bikini GirlJudging, Posing and Shoe Talk Feat Phoebe GoodwinFellow FitX Judge, dog mum and tall girl, Phoebe Goodwin joins me this week to talk all things judging, posing and shoes. We of course also had to talk about our staffy’s too!Content includesJudgingPosingShoe talkTall girl problemsPast life as a figure competitorCurrent plansPhoebe’s Socials: IG: @phoebegoodwin1YouTube: Phoebe GoodwinFor feedback, guests suggestions or just to say hi! You can contact us at hello@notjustabikinigirl.com2021-07-2350 minNot Just A Bikini GirlBBC Radio Northampton - Tim Wheeler & Jasmin JefferyBBC Coverage For The Industry!Massive pinch me moment to be asked to be interviewed on air to talk about all things bodybuilding and competing!As we all know there are still some misconceptions around our community and what we love so much to do.So hoping that I did our industry and sport proud today!Massive thank you to Tim Wheeler from @bbcnorthampton for having me on!For feedback, guests suggestions or just to say hi! You can contact us at hello@notjustabikinigirl.com2021-07-1712 min
Not Just A Bikini GirlBBC Radio Northampton - Tim Wheeler & Jasmin Jeffery - Bodybuilding PerceptionsBBC Coverage For The Industry!Massive pinch me moment to be asked to be interviewed on air to talk about all things bodybuilding and competing!As we all know there are still some misconceptions around our community and what we love so much to do.So hoping that I did our industry and sport proud today!Massive thank you to Tim Wheeler from @bbcnorthampton for having me on!For feedback, guests suggestions or just to say hi! You can contact us at hello@notjustabikinigirl.com2021-07-1712 minNot Just A Bikini GirlTopics and UpdateFinishing off the rest of the topics you guys submitted as well as providing a bit of an update of where I am at.Content includesHow to get rid of loose skinSex drive on prepSkin care advise for acheUpdate on meFor feedback, guests suggestions or just to say hi! You can contact us at hello@notjustabikinigirl.comIn collaboration with KOMPAK / #1 competing store www.kompak.store2021-07-1109 minNot Just A Bikini GirlReacting to PlacingsWhether you come first or last the work is never done in bodybuilding and every time you step on that stage you have achieved something amazing.Attending a lot of shows I always find people's reactions to placings very interesting. I always think there is room to be humble and considerate of the people around you . It is a choice how you conduct yourself.Content includesBeing considerate of othersPerspectiveStaying humbleLessons from not placingThe work is never done2021-07-0413 minNot Just A Bikini GirlGetting COVID & Your TopicsWell…..your girl got covid! It has really knocked me for six so I thought I would do and update on what has been going on behind the scenes for the last 5/6 weeks personally and with the business. I also cover off some of your topics.2021-06-2618 minNot Just A Bikini GirlChoosing FederationsPicking which federation to do can be a mindful. In this episode I talk through frequently asked questions around feds such as which one to choose and can you swap between them.Content includesCan I cross over federationsHow to pick a federationExperimenting different fedsOpportunities availableHow does it change with pro statusFor feedback, guests suggestions or just to say hi! You can contact us at hello@notjustabikinigirl.comIn collaboration with KOMPAK / #1 competing store www...2021-06-1913 minNot Just A Bikini GirlSocial Media PostingShould you be posting on social media or not as a competitor?I was speaking to someone in the KOMPAK dm’s about whether posting your competing journey on social media was the done thing, which got me thinking.Content includesNavigating social media as a first timerShow as much or as little as you wantHow important is your personal brandFeeling the pressureFor feedback, guests suggestions or just to say hi! You can contact us at hello@notjustabikinigirl.com2021-06-1116 minNot Just A Bikini GirlFitX Insight & JudgingAfter my first experience sitting behind the judging table I wanted to share the insights that I gained to help you. Content includesMy experience judging for the first timeTips for competitorsSeeing things from the judges perspectiveBeing considerateSticking to the criteriaDo bikini colours really matter?For feedback, guests suggestions or just to say hi! You can contact us at hello@notjustabikinigirl.comIn collaboration with KOMPAK / #1 competing store www.kompak.store2021-06-0420 min
Not Just A Bikini GirlBringing Different Looks to the Stage & Long Preps Feat Chloe MargraitnerIFBB Pro and KOMPAK athlete Chloé Margraitner joins me to talk about her competitive journey, finding your look for stage and being transparent on social media.Content includesCompeting historyHardest part of being an amateur Swiss competing sceneCovid restrictionsBring a different look to the stageFinding your look for stageChallenges of a long prep and competing seasonBusiness and competing plans for the futureWhat has changed since turning proChloé’s socials:2021-05-2837 min
Not Just A Bikini GirlJourney to Pro & Balancing Family Life Feat Ryan John-BaptisteRyan is a seasoned competitor and has been competing since 2009. It was great to gain an insight into his journey, particularly learning about his journey to his pro card, in a time when you only got the opportunity once a year.Content includesJourney to pro card2016 OlympiaAchilles’ injuryLosing the passionBalancing family lifeInternational showsFuture plansMindset tips for prepWorking in the prison service Ryan’s IG: @ryanjohnbaptiste ...2021-05-2151 minNot Just A Bikini GirlPosing CoachesNot sure on the do’s and don’ts with posing coaches? Well here is the episode for you! I cover off how to ensure you nail the basics as well as answering the frequently asked, should I change posing coaches? Content includesLearning the fundamentalsWhen to change posing coachesLearning different things from different peopleMy posing coachesFor feedback, guests suggestions or just to say hi! You can contact us at hello@notjustabikinigirl.comIn collaboration with KOMPAK / #1 competing store www...2021-05-1516 min
Not Just A Bikini GirlElite Pro to IFBB Pro feat Allison TestuIt was great to have KOMPAK athlete, Allison on to talk through her competing journey so far. We covered her journey to Elite Pro and taking the big decision to return to the amateur ranks in the hunt for an IFBB Pro card, plus much much more!Content includescompeting history including journey before NPC/Pro League struggles she has peaking her physiquestaying true to herself and speaking her mindKOMPAK france!posing & stage lighting hacksbeing scared to move from IFBB Elite to...2021-05-0641 min
Not Just A Bikini GirlBeing Coached By Your Partner Feat Joe JefferyWhat are the things you need to consider before being coached by your partner?Joe joins me on this podcast so we can chat about what the past few months have been like with Joe being my coach, including the things I needed to consider before taking the leap and how Joe finds coaching me. Content includesHow it startedwhy not soonerworries about effect on relationship don't shit where you eathow to do the check in processbad to do it too...2021-04-1734 minNot Just A Bikini GirlBeing Coached By Your Partner feat Joe JefferyWhat are the things you need to consider before being coached by your partner?Joe joins me on this podcast so we can chat about what the past few months have been like with Joe being my coach, including the things I needed to consider before taking the leap and how Joe finds coaching me. Content includesHow it startedwhy not soonerworries about effect on relationship don't shit where you eathow to do the check in processbad to do it too...2021-04-1734 min
The Female Fitness PodcastBusiness, Mindset, and Competing with Jasmin Jeffery - The Wonder Woman Behind KompakThis week I have the pleasure of being joined by Jasmin Jeffery.
Jasmin is the brains behind Kompak, the business that provides competitors with everything they need all in one place.
She is also an experienced competitor herself, and an all round wonderful human being with an incredible mindset.
The last time I had Jas on The Female Fitness Podcast was January 2019. Safe to say A LOT has happened since then.
We catch up about where Jas is currently at personally as an athlete and how she got there including her experience going 'all in' to prioritise her health before...2021-02-0156 min
Not Just A Bikini GirlPost Show, Food Relationships & Bikini Criteria Feat Joe JefferyThe post show period can be a challenging time for competitors. Joe joins me to talk about how to approach the post show period in terms of diet, recovery, hormones and food relationships. If you are currently transitioning into your offseason then this is the episode for you!If you tune in for the whole episode you can also get some fantastic insights into Joe's knowledge of the bikini category....thank me later!Content includesApproach to post show dietRecoveryFood RelationshipsOff Plan Eating2020-11-0545 min
Be Undeniable PodcastEp.2 Guest: Jasmin Jeffery - KOMPAK, Competing, Shoes & Self DevelopmentIn todays episode I was joined by the incredible Jasmin Jeffery who is the business owner of KOMPAK & Not Just A Bikini Girl. We discuss future plans for Kompak, self development & all things competing! 2020-09-2600 min
Give it the BeanzEpisode 49: Guest interview with Jasmin Jeffery on Stage heels and show day essentialsJoin me in todays episode where I joined by the owner of KOMPAK, Jasmin Jeffery. We discuss one of the fundamental things female competitors often over looks and that it there footwear.
Not only that but Jasmin also gives advice to first time competitors on what they should take for show day, how to approach competing for the first time and why you shouldn't devalue yourself if you don't place.
Watch the full episode on the YouTube channel:
Follow us on instagram:
@prepcoachuk
@jamsinjuiliajeffery
2020-06-2553 min
The Secret Life of a Bikini Competitor#4 Jasmin Jeffery: Not Just a Bikini Girl podcast host on finding your formula, getting sh*t done and SO many competing tips!What an episode! This week I spoke to the amazing Jasmin Jeffery - the voice behind the Not Just a Bikini Girl Podcast, owner of Kompak and all round legend.As well as getting to know Jasmin a little better, we discussed pretty much every aspect of competing. Seriously, no stone was left unturned. Whether you’re a beginner competitor or a seasoned athlete, there’s some great learnings in here for everyone!Some of the key points we discuss:Jasmin’s competing background, her business Kompak and awesome podcastHer 'just do it' mentalityTanning tips an...2020-04-281h 15
Healthy Minds with Carly Thorton & Kerry SextonHealthy Minds - Episode 3 - Jasmin JefferyJasmin Jeffery - Kerry caught up with Jas to dig deeper into her inspiring story of being told by doctors that she would never be able to walk in heels. Her up and downs of becoming a successful female business owner.
www.kompak.store
Welcome to the healthy minds podcast, you will find many different topics & interviews with real and raw people discussing their journeys through life with struggles, setbacks, comebacks, achievements & how they conquer life with ambition, strength, pure grit & a positive perspective.2020-03-221h 01Not Just A Bikini GirlBattling With DepressionNot feeling yourself lately?
Mental health, depression, it can happen to anyone at any time.
You might be reading this now battling your own struggles and battles.
You are not alone.
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Jasmin2019-02-1015 minNot Just A Bikini GirlFemales Post Show: Do's and Don'ts Featuring Joe Jeffery and Austin ScoutThis episode provides a full breakdown and knowledge overhaul of post-show. Including the facts, insights and more.
Content includes
- What to expect mentally and physically
- Is it easier for some than others?
- Distinguishing between different types of hunger
- Reverse dieting, what are my options?
- Who has the hardest time with post-show?
- Hormone down-regulation
- How long does it take to be fully ‘recovered?’
- Difference between ‘feeling’ recovered and ‘being’ recovered
- Periods
- Signs to watch out for
- Blood work: when to get it done
- Enhanced females and natural females
- What females...2018-10-181h 01