Shows
The Bikini AcademyEP89: WHAT ARE REFEEDS? / DEALING WITH LOSS & UNFAVOURABLE PLACINGSIn this week’s episode we discuss refeeds. What they are, when they may be used, the physiological and psychological benefits, and why you may or may not have them during a dieting phase or contest prep.On the flip side, knowing how to deal with losing or not achieving a placing based on your expectations and goals can be hard to deal with. To help with navigating this and make improvements between shows and seasons we provide some practical recommendations and stay level headed during your competitive season.As...2025-06-301h 01The Bikini AcademyEP88: HOW TO BE A COACHABLE ATHLETEIn this week’s episode we do a recap of the FMG Sydney show and mention some exciting announcements from Aussie competitors before diving into our main topic of the day - How to be a coachable athlete.We hope some of these points and considerations help you to make sure that you get the most out of working with your coach and work collectively as a team.As always, if you liked this episode, we would love to hear your feedback and appreciate a 5 star rating. Ensure to hi...2025-06-231h 01The Bikini AcademyEP87: THE BIKINI GIRL'S GUIDE TO GLUTE & DELT TRAININGIn this week’s episode we discuss training considerations for the two more important muscle groups for the bikini athlete - glutes and delts. Because who doesn’t want to create a BBL in the gym and have boulder shoulders on stage.We also do a quick wrap up of season A as we progress into the mid year shows with some recent announcements to shows.If you liked this episode, we would love to hear your feedback and appreciate a 5 star rating. Ensure to hit the subscribe button so y...2025-06-091h 01The Bikini AcademyEP86: ROOKIE GYM ERRORSIn this week’s episode we bring it to bodybuilding and discuss some of the common rookie errors that we all go through at the start of our journeys on the gym floor. Just like anything growth comes from making mistakes, and some are more comical than others. But at the end of the day, to be a good bodybuilder you do need to learn from experience and understand that growth in this sport takes time.If you liked this episode, we would love to hear your feedback and app...2025-06-0250 minThe Bikini AcademyEP85: PHYSIQUE ATHLETES & BINGE EATING RED FLAGSIn this week’s episode we discuss a highly important topic that needs more open conversations and awareness for both athletes and coaches. Competing in physique sports, you may hear of individuals struggling with disordered eating behaviours either inside contest preps or post show that are unfavourable to attaining physique goals and having a good relationship with food. We hope this episode provides some awareness and addresses how you can discuss this with your coach and where to seek support.Disclaimer - We advise to seek an allied health pro...2025-05-2653 minThe Bikini AcademyEP84: LISTENER Q&A PART IIIn this week’s episode we bring you part II answering your questions on a bunch of interesting and varied topics relative to female bodybuilding athletes.Again, we would like to thank you all for submitting your questions as part of our listener Q&A and appreciate your ongoing support.If you liked this episode, we would love to hear your feedback and appreciate a 5 star rating. Ensure to hit the subscribe button so you get notifications and follow us on socials.Follow us on...2025-05-191h 08The Bikini AcademyEP83: LISTENER Q&A - PART IIn this week’s episode we answer a mixture of listener questions. Due to having so many great questions we have split this up into a two part Q&A series. So make sure to tune into part II coming soon to hear our answers on your submissions.If you liked this episode, we would love to hear your feedback and appreciate a 5 star rating. Ensure to hit the subscribe button so you get notifications and follow us on socials.Follow us on Instagram:The Bikini Academy Po...2025-05-121h 03The Bikini AcademyEP82: IFBB PRO LEAGUE OZ AMATEUR GRAND PRIX RECAPIn this week’s episode we do a show day recap for the IFBB Pro League Australian Amateur Grand Prix and Pro Qualifier in Melbourne. We want to congratulate not only the pro card, overall and top 3 winners for all categories, but every single competitor that competed in this season’s national show and made improvements from their regional state showings. If you liked this episode, we would love to hear your feedback and appreciate a 5 star rating. Ensure to hit the subscribe button so you get notifications and follow...2025-05-051h 06The Bikini AcademyEP81: BIKINI GIRL SHOW DAY BINGO / IFBB PRO LEAGUE QLD RECAPIn this week’s episode we discuss the results from the IFBB Pro League Gold Coast Championships leading into Nationals this weekend.But for the main event of the episode - Bikini girl show day Bingo! So get your TBA Bingo card ready and play along with us during this episode. If you liked this episode, we would love to hear your feedback and appreciate a 5 star rating. Ensure to hit the subscribe button so you get notifications and follow us on socials.Follow us...2025-04-2849 minThe Bikini AcademyEP80: SHOW DAY RECAPS / WHAT DOES DENSITY, FLATNESS & CRISPY MEAN?In this week’s episode we do a quick recap of where we are both at with our current training and nutrition splits before diving into the previous week’s shows with NBA QLD and IFBB Pro League NSW state championships.But what we really want to discuss is what do some of these weird terms you commonly hear mean, and what does that look like on a physique when we are discussing a peaked physique on stage.If you liked this episode, we would love to hear your feed...2025-04-2155 minThe Bikini AcademyEP79: FMG AUS & IFBB PRO LEAGUE WRAP UP'S / BODYBUILDING IN'S & OUT'SIn this week’s episode we do a quick recap of the previous weekend’s shows with FMG Gold Coast and IFBB Pro League WA and SA State Championships. A big congratulations to all the athletes who competed across these shows.We also discuss some of our considerations for in’s and out’s in the fitness industry/bodybuilding community currently. If you liked this episode, we would love to hear your feedback and appreciate a 5 star rating. Ensure to hit the subscribe button so you get notifications and follow us...2025-04-1449 minThe Bikini AcademyEP78: AUSTRALIA'S FIRST FIT MODEL WINNER & PERFECTIONIST MINDSETSIn this week’s episode we recap on the IFBB Pro League Oz’s first regional show for the years as we crown Australia’s first overall Fit Model Champion.We also discuss the detriment of chasing perfection on show day and how maturing as an athlete means accepting and being ok with the fact that you can’t control every variable. If you liked this episode, we would love to hear your feedback and appreciate a 5 star rating. Ensure to hit the subscribe button so you get notifications and follo...2025-04-0758 minThe Bikini AcademyEP77: CATCH UP WITH US & WHO WE ARE EXCITED TO SEE THIS SEASONIn this week’s episode the girls do a catch up on where they are at with their goals, training, coaching, etc now we are both several months post show.As Season A is well on its way and starting soon we discuss some honourable mentions for athletes that we are excited to see on stage as well as answer some listener questions including how we structure recovery sessions, short haircuts on stage, how to manage holidays, and more. If you liked this episode, we would love to hear you...2025-03-3156 minThe Bikini AcademyEP76: FOR THE LOVE & THRILL OF THE STAGE FT. KIRRA LONGMUIRIn this week’s episode we are joined by IFBB Pro League Bikini Competitor Kirra Longmuir.Kirra has had an incredible experience over the years since her early days competing in Fitness Model Competitions before progressing to Competitive bodybuilding and becoming a fan favourite here in Australia. We talk about Kirra’s experience growing up with a competitor Mum and how the industry has changed over the years, as well balancing being a Mum herself and how to make bodybuilding a lifestyle.If you liked...2025-03-2448 minThe Bikini AcademyEP75: CREATING REALISTIC EXPECTATIONS & PROGRESSING IN THE SPORTIf you’re going to listen to a podcast episode this week, make it this one. You can thank us later.In this week’s episode, we discuss one of the harder conversations to have as a competitive bodybuilder, both new and experienced. However if you want enjoyment and longevity in this sport as well as understanding the true reward, you need to hear this and come back to these points throughout your career and journey.If you liked this episode, we would love to hear your feedback and appr...2025-03-1743 minThe Bikini AcademyEP74: SHOW DAY PRESENTATION TIPS & WHAT TO PACKIn this week’s episode we discuss preparing for show day and how to ensure that you are able to present your best self on stage.If you are new to competing and in prep, this is probably the episode that you need to listen to!To receive a copy of the TBA Podcast Show Day Bag Packing list, comment “BAG” in the comments below or contact us on our Instagram page.If you liked this episode, we would love to hear your feedback and app...2025-03-1059 min
The General Muscle Podcast175: She Lifts | Empowering Women In Fitness (ft. Nicole Hitchcock & Montana Bannister)Happy International Women's Day! The podcast continues a strong tradition of having a special episode centred around the female side of the sport with guests Nicole Hitchcock and Montana Bannister of the Bikini Academy Podcast! Today they sit down with Lawrence to talk about the IFBB's new female division, their thoughts on managing training during the menstruation week and much more!
Thank you for listening! Please take the time to screenshot the episode, post it onto to your Instagram story and tag Lawrence, Nicole and Montana! Please take the time to leave a five star review on your podcast platform...2025-03-0859 minThe Bikini AcademyEP73: FLEXIBLE DIETING VS. MEAL PLANS IN PREPIn this week’s episode we discuss where it might be beneficial to adopt a macro tracking/flexible dieting approach towards nutrition versus a structured meal plan in a contest prep.If you liked this episode, we would love to hear your feedback and appreciate a 5 star rating. Ensure to hit the subscribe button so you get notifications and follow us on socials.Follow us on Instagram:The Bikini Academy Podcast: https://www.instagram.com/bikiniacademypodcast/Nicole: https://www.instagram.com/_nicolehitchcock/Montana: https://ww...2025-03-0346 minThe Bikini AcademyEP72: BRACKET TOURNAMENT - SUPPLEMENT EDITIONIn this week’s episode we bring back the bracket tournament with a supplement edition round. So reigns supreme as the most essential supplement for bodybuilding purposes? Tune in and find out.If you liked this episode, we would love to hear your feedback and appreciate a 5 star rating. Ensure to hit the subscribe button so you get notifications and follow us on socials.Follow us on Instagram:The Bikini Academy Podcast: https://www.instagram.com/bikiniacademypodcast/Nicole: https://www.instagram...2025-02-241h 01The Bikini AcademyEP71: HANDLING HARSH COMMENTS & HARD DAYS IN PREPIn this week’s episode we answer some of our lovely listener questions. So we thank you for submitting your questions on Instagram and NGL.We discuss managing hard days on prep, experiencing uncomfortable comments in prep and do coaches need to know how to read pathology reports, plus more!If you liked this episode, we would love to hear your feedback and appreciate a 5 star rating. Ensure to hit the subscribe button so you get notifications and follow us on socials.Follow us on...2025-02-171h 03The Bikini AcademyEP70: 10WO PREP SURVIVAL KITIt’s that time where a lot of competitors are “in the trenches” so to speak as they move to the midpoint or later aspects of their competition preps where things typically become more challenging. So this week we discuss what strategies and things aided us in our previous preps at this checkpoint, and how they might be beneficial to others. If you liked this episode, we would love to hear your feedback and appreciate a 5 star rating. Ensure to hit the subscribe button so you get notifications and follow u...2025-02-1048 minThe Bikini AcademyEP69: THE NEW NPC FIT MODEL STANDARD - HISTORY IN THE MAKINGOver the last few weeks we have had some big news and announcements across the board from federations and athletes for what’s to come for the year. In this week’s episode we discuss some of these announcements and recent events including the first NPC Worldwide amateur show with the new Fit Model Category.
We also discuss announcements from Bikini Olympians leading into the Arnold Classic and local news from federations in Australia including ICN and WNBF.
If you liked this episode, we would love to hear your feedb...2025-02-0354 minThe Bikini AcademyEP68: FROM GREEN TO POWERHOUSE FT. ICN QLD FITNESS CHAMP BROOK MCCULLOCHIn this week’s episode we interview ICN QLD Fitness/Sports Model Champion Brook McCulloch. If you saw this impressive woman on stage last year, you would automatically assume that she was a seasoned competitor that had been bodybuilding for longer than she actually has.
We find out how Brook got involved in competitive bodybuilding, her prep and stage experience and discover her humble mindset and attitude towards her successes so far.
As a first time competitor, Brook showcases a prime example of a good athlete mindset. This is def...2025-01-2745 minThe Bikini AcademyEP67: TALES OF A BIKINI MAKER FT. ANNE - ALL4MEIn this week’s episode we are joined by one of Australia’s leading competition bikini makers - Anne from All4me.
To give new and experienced competitors more insights into the bikini making process we discuss a variety of topics such as budgeting, how a custom bikini comes together, personalised considerations, plus much more.
This is a must listen episode and we would like to thank Anne for sharing with our listeners her passion for bikini making and an insight in being a large part of the behind the s...2025-01-2049 minThe Bikini AcademyEP66: UNSOLICITED SPOTTING IN THE GYM & KEEPING POSING CLASSYIn this week’s episode we are heavy on the entertainment, and light on the informative as we break down some of our “icks” in the gym and on/off stage.
We are talking - getting a random spot in a lift, awkward things seen on stage, and much more.
Disclaimer - most of these we have experienced or done ourselves and are not directed at anyone. We hope that you laugh along with us and find the humour behind some of the funnier aspects of competitive bodybuilding and being a...2025-01-131h 00The Bikini AcademyEP65: MANAGING & SETTING GOALS AS A COMPETITORWe love actualising and goal setting here at TBA, and it’s only timely at the start of a brand new year to have a deep dive in what we are setting our intentions for the year ahead.
As avid coaches, businesswomen and competitors we know the importance of being able to create and manage progressive goals and milestones to achieve in all avenues we deem valuable in our personal, competitive and career lives.
So strap in and listen to our first episode of ‘25 as we bring you some bran...2025-01-0652 minThe Bikini AcademyEP64: JUDGING THE AMATEUR O, NPC NATURAL & FIT MODEL FT. IFBB PRO LEAGUE/NPC JUDGE VICTORIAFor our final episode of ‘24 we are joined again by one of our beloved special guests here at TBA - IFBB Pro League Australia /NPC Worldwide Judge Victoria.
We chat about Vic’s experience judging at the Amateur Olympia in Las Vegas as well as being backstage for the 60th Mr Olympia weekend, as well as our thoughts on the potential growth for NPC Natural shows both in Australia and Worldwide and the newly announced Fit Model division.
If you liked this episode, we would love to hear your feedb...2024-12-3058 minThe Bikini AcademyEP63: CHRISTMAS IN PREP & BEING FLEXIBLE OVER THE HOLIDAY SEASONIt’s the holiday season! And with that comes some additional pressures, fear, stress and anxiety on how to manage being more socially flexible with friends and family and simultaneously align with fitness/physique goals whether you are in prep or improvement phases.
In this week’s episode Mon and Nicole discuss some nutritional, training and mindset strategies and tools we use and promote to manage this period both in prep and not.
So please enjoy, and tag us in your Christmas ham training selfies on instagram @thebikiniacademypodcast.
2024-12-1645 minThe Bikini AcademyEP62: TRUE CRIME & KPOP - THE SECRET SAUCE TO MAKING GAINSIn this week’s episode, Nicole and Montana unravel some layers and share an element of their true identities away from the bodybuilding personas that they display online. Which if you know your hosts well, may not come too much of a surprise to you. IYKYK case basis.
We then dive into our main topic of conversation for this week, some important considerations on how to manage the unexpected and unforeseen in prep/peak week based on Nicole’s experiences competing abroad this season.
If you enjoyed this episode, we would...2024-12-0958 minThe Bikini AcademyEP61: CATCH UP WITH THE GIRLS & TIPS FOR IMPROVEMENT SEASONThis week we give a little bit of a catch up. Mon finally fills us in on how she is going post show and Nicole tells us about her eventful first few days in Japan…
We also go over some tips for improvement season and answer some listener questions.
If you enjoyed this episode, we would love to hear your feedback and appreciate a 5 star rating. Ensure to hit the subscribe button so you get notifications and follow us on socials.
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The Bikini Academy Podcast: https://www.insta...2024-11-251h 04The Bikini AcademyEP60: PREPPING ABROAD & MONSTERZYM KOREA RECAPWe are rejoined by your co-host Nicole as she provides us with a post show recap of her first international show of the season at the Monsterzym NPC Natural and Open Pro Qualifier in Seoul, South Korea.
We talk about the show itself, plans moving forward and what it is like to compete and prep abroad and in a non-native English speaking country.
If you enjoyed this episode, we would love to hear your feedback and appreciate a 5 star rating. Ensure to hit the subscribe button so you get...2024-11-1848 minThe Bikini AcademyEP59: ENTERING THE PRO RANKS WITH FMG BIKINI PRO ZARA ZOLKOSIn this week’s episode Mon is joined by Zara Zolkos. Zara is an online coach, FMG Bikini pro and was just awarded second place in her Pro Debut at the FMG Australian Pro/AM show.
We discuss Zara's journey that started at 18 fresh out of school and how she has managed to build a successful online business and become an FMG crown contender by just 23 years old.
If you enjoyed this episode, we would love to hear your feedback and appreciate a 5 star rating. Ensure to hit the subscribe button so you get notifications and...2024-11-0432 minThe Bikini AcademyEP58: FMG AUS PRO/AM RECAP & POST SHOW CHATSIn this week’s episode we discuss our thoughts of the first FMG Australia Pro/Am from our experiences as both spectator and Pro competitor.
Mon shares her experience and feelings debuting as a Pro Bikini Athletic competitor and taking home a top 3 placing, before we dive into some listener questions. Happy listening!
If you enjoyed this episode, we would love to hear your feedback and appreciate a 5 star rating. Ensure to hit the subscribe button so you get notifications and follow us on socials.
F...2024-10-281h 02The Bikini AcademyEP57: '24 MS BIKINI OLYMPIA & AMATEUR O RECAP FT. IFBB BIKINI PRO LISA REIDUnless you have hidden under a rock the past few weeks and missed the biggest week in bodybuilding for both fans and athletes, we have a newly crowned Ms Bikini Olympia - Lauralee Chapados.
In this week’s episode, we are joined by one of our favourite returning guests here at TBA, IFBB Bikini pro Lisa Reid to discuss our thoughts on the Olympia top 10 placings as well as the Amateur O in Las Vegas where we saw a huge team of Aussie athletes compete.
If you enjoyed this ep...2024-10-2157 minThe Bikini AcademyEP56: ALL THINGS POST SHOWThe season in Australia is coming to an end and over the next couple of weeks, if not already, competitors will be transitioning from comp prep into their recovery phases.
The post show phase is a highly requested topic on TBA, so in this week’s episode Mon and Nicole discuss this phase in a bit more detail including the physiological and psychological changes that occur, some of our tips and assisting recommendations that we provide our clients and more.
This episode is not just beneficial for those currently com...2024-10-1459 minThe Bikini AcademyEP55: IFBB PRO LEAGUE OZ NATS RECAP & MS BIKINI OLYMPIA PREDICTIONSIn this week’s episode, Mon and Nicole do a recap of the IFBB Pro League Australia Nationals and discuss our thoughts about the upcoming Olympia and our predictions for who we think may become this year’s Ms Bikini Olympia champion.
If you enjoyed this episode, we would love to hear your feedback and appreciate a 5 star rating. Ensure to hit the subscribe button so you get notifications and follow us on socials.
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Ni...2024-10-0748 minThe Bikini AcademyEP54: PREP UPDATES, SHOW RECAPS & MAXING OUT THE ABDUCTION MACHINEIn this week’s episode, Mon and Nicole give an update on their preps leading into their next shows of the season, as well as recapping on the ICN Sunshine Coast and IFBB State shows with their bikini predictions for Nationals and discussing some hot listener questions.
If you enjoyed this episode, we would love to hear your feedback and appreciate a 5 star rating. Ensure to hit the subscribe button so you get notifications and follow us on socials.
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The Bikini Academy Podcast: https://www.instagram.com...2024-09-3046 minThe Bikini AcademyEP53: OUR SEASON'S HAVE BEGUN! LET'S CATCH UP POST SHOWWe are officially back!
Firstly we want to congratulate Mon on her win at the FMG LA show, being awarded her FMG Bikini Athletic Pro card on her debut show, and now Australia’s newest FMG Pro.
In this week’s episode Mon and Nicole do a post show catch up, as both of your hosts jumped into some surprise shows to kickstart their official season’s starting in the coming weeks. So get comfy, or lock yourself in for some entertaining cardio minutes!
If you...2024-09-2344 minThe Bikini AcademyEP52: SURPRISE IT'S PEAK WEEK! / THINGS THAT ARE NOT ESSENTIAL AS AN ATHLETEIt is not just one, but both of your hosts that are jumping on stage this weekend for their first shows of their competitive season! Mon has officially announced that she is jumping into the FMG show in LA for her first time competing overseas, and Nicole will be competing in the IFBB Pro League QLD show to qualify for her extensive competitive season abroad.
We then get into the nitty gritty part of this week’s episode to discuss what is NOT essential to be successful athletes in competitive bodybuilding as female athletes. Tha...2024-09-091h 05The Bikini AcademyEP51: CONSIDERATIONS LEADING INTO THE COMPETITIVE SEASONThe competitive season is upon us in Australia and we are so excited for it to kick off and see some impressive physiques on stage across the country.
Tanning procedures, full body hair removal, packing show day bags, extra appointments, post show meals, there’s so much to consider and organise leading into the big day. Let alone enjoying the days leading in and the day itself! But that’s ok, we got you! Tune in as Montana and Nicole give their tips and tricks on getting yourself prepared in the weeks leading up to s...2024-09-021h 06The Bikini AcademyEP50: VOLUMIZING FOOD, NO CARDIO, GYM ANXIETY & MOREIn this week’s episode Montana and Nicole answer a variety of listener questions and requested topics from your DM’s. So tune in as we provide our anecdotal, informative and entertaining responses.
If you enjoyed this episode, we would love to hear your feedback and appreciate a 5 star rating. Ensure to hit the subscribe button so you get notifications and follow us on socials.
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The Bikini Academy Podcast: https://www.instagram.com/bikiniacademypodcast/
Nicole: https://www.instagram.com/_nicolehitchcock/
Montana: htt...2024-08-2655 minThe Bikini AcademyEP49: THINGS BODYBUILDING HAS TAUGHT US W/ IFBB BIKINI PRO LISA REIDIn this week’s episode Montana and Nicole are joined again by one of our favourite podcast guests IFBB Pro League Bikini Pro Lisa Reid.
As seasoned athletes, we have all well and truly spent time living the bodybuilding lifestyle. So tune in and find out what have been the biggest lessons and things we have gained from this sport because there is more value that you can gain outside of a placing or trophy.
If you enjoyed this episode, we would love to hear your feedback and appreciate a 5...2024-08-1949 minThe Bikini AcademyEP48: PREP MENTALITY & INTENTIONAL TRAINING WHILST IN A DEFICITIn this week’s episode Montana and Nicole discuss how they are applying themselves differently in their preps compared to previous seasons, in particular shifts in mindset and focusing on training performance.
If you are a newer competitor or currently in a deficit phase, this is a great episode to listen to and get some hot tips to ensure that you are training with purpose, intent and enjoying the process.
If you enjoyed this episode, we would love to hear your feedback and appreciate a 5 star rating. Ensure to hit...2024-08-1256 minThe Bikini AcademyEP47: RECOVERY MODE ENGAGEDIn this week’s episode your hosts discuss the aspect of recovery as competitive bodybuilders.
We discuss a variety of topics including what we perceive as recovery, what can be considered recovery strategies, things that we actively do ourselves or promote to ensure recoverability from training and daily stressors, the importance of it, and much much more. So tune in and pick up some tips and things to be more aware of.
If you enjoyed this episode, we would love to hear your feedback and appreciate a 5 star rating. En...2024-08-041h 20The Bikini AcademyEP46: PARTNERS IN PREPIn this week’s episode we are joined by our significant others - Jonathan Bannister, Daniel Chapelle and Ben Brown to discuss all things surrounding relationships and competition prep.
So if you are either in prep yourself or a partner of someone in prep (or potentially soon to be in the near future) this is a must listen to.
If you enjoyed this episode, we would love to hear your feedback and appreciate a 5 star rating. Ensure to hit the subscribe button so you get notifications and follow us on s...2024-07-2955 minThe Bikini AcademyEP45: PREP FRUSTRATIONSIn this week’s episode we chat openly about some of the prep frustrations we love to hate. If you’re completely vanilla to competitive bodybuilding this might be an eye opening episode to tune into, or have a laugh along with us if you’ve experienced these in your competitive journey before.
If you enjoyed this episode, we would love to hear your feedback and appreciate a 5 star rating. Ensure to hit the subscribe button so you get notifications and follow us on socials.
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...2024-07-221h 07The Bikini AcademyEP44: DEVELOPING A STRONG SENSE OF SELF & EMBRACING OBSTACLES FT. GABRIELA CASTILLOIn this week’s episode your trio of hosts are joined by amateur IFBB Pro League bikini athlete, personal trainer, online and posing coach Gabriela Castillo.
Tune in as we get to know Gabi and then discuss a variety of topics including competing overseas at the Amateur Olympia in Japan, creating the athlete’s mindset, having a strong sense of self and the importance of having a thick skin as a competitive bodybuilder especially as a bikini athlete, plus much more.
If you enjoyed this episode, we would love to hear...2024-07-151h 04The Bikini AcademyEP43: EGO LIFTING - WHY WE DON'T DO 1RM'S & UNDERSTANDING PROGRESSIVE OVERLOADIn this week’s episode your favourite trio discuss our thoughts on ego lifting and what actually is this elusive term that gets thrown around in the fitness community - progressive overload.
Tune in and find out why we don’t promote things like 1RM training or sensation based training for bodybuilding goals, and how we ensure we progress with our own training in alignment with our physique goals. Plus some hot tips and takeaways to help optimise your own performance in the gym.
If you enjoyed this episode, we w...2024-07-0844 minThe Bikini AcademyEP42: UNDER PRESSUREIn this week’s episode your three hosts discuss the feeling of pressure as a competitive bodybuilder.
We discuss both positive and negative forms of pressure, how it has shown up for us all in our current phases and in past seasons, as well as key takeaways on how to change your internal dialogue.
So if you are feeling the pressure of a shortening timeline, high expectations or fear of falling short of perfectionism this is the episode you need to tune into.
If you...2024-07-0146 minThe Bikini AcademyEP41: PREP UPDATES & WHAT WE ARE LOVIN'In this week’s episode Montana and Nicole do a prep catch up on where they are currently at in their respective preps, and updates for Hanna’s timeline for next year.
We then dive into what all three of your fabulous hosts are lovin’ at the moment.
If you enjoyed this episode, we would love to hear your feedback and appreciate a 5 star rating. Ensure to hit the subscribe button so you get notifications and follow us on socials.
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...2024-06-241h 07The Bikini AcademyEP40: ALL THINGS FMG W/ 3X WORLD CHAMPION & FITNESS PRO ALICIA KYRGIOSIn this week’s episode your hosts are joined by FMG Fitness Pro and multiple USA/World Champion Alicia Kyrgios (nee Gowans).
On top of an incredible athletic career to date, Alicia is also a successful health/wellness and comp prep coach with Ally’s Angels with many gold nuggets of wisdom to share with both seasoned and first time competitors.
If you are considering competing in FMG or curious as to what the brand has to offer you as a competitor, this is the episode for you!
2024-06-171h 06The Bikini AcademyEP39: THE BIKINI GIRL BRACKET TOURNAMENTIn this week’s episode your hosts break down the bikini girl stereotypes and prep essentials with a head on bracket tournament. You’ll have to tune in to find out what reigns supreme!
If you enjoyed this episode, we would love to hear your feedback and appreciate a 5 star rating. Ensure to hit the subscribe button so you get notifications and follow us on socials.
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The Bikini Academy Podcast: https://www.instagram.com/bikiniacademypodcast/
Nicole: https://www.instagram.com/_nicolehitchcock/
Montan...2024-06-1044 minThe Bikini AcademyEP38: SEASON A HIGHLIGHTS, EDITING PHYSIQUE PHOTOS & REVERSE DIETINGIn this week’s episode your hosts share a recap and highlight of Season A shows now that the season has wrapped up for most federations in Australia.
We discuss a variety of topics including our highest calories, our anecdotal experiences of reverse dieting, our thoughts on editing physique photos and much much more.
If you enjoyed this episode, we would love to hear your feedback and appreciate a 5 star rating. Ensure to hit the subscribe button so you get notifications and follow us on socials.
...2024-06-0358 minThe Bikini AcademyEP37: UPHOLDING THE VISION FT. NEW IFBB BIKINI PRO MEL FLETCHERIn this week’s episode we have the absolute honour and pleasure to interview Australia’s newest IFBB Bikini Pro, none other than Mel Fletcher.
Mel chats about her journey and introduction into competitive bodybuilding, the impact of having the right people in your life, and how she has overcome adversity in prep, plus much much more. This is definitely an inspirational episode with a truly unique story that you don’t want to miss!
If you enjoyed this episode, we would love to hear your feedback and appreciate a 5 sta...2024-05-271h 06The Bikini AcademyEP36: UNPACKING THE DIFFERENT FEMALE CATEGORIESDue to popular demand, in this week’s episode your lovely hosts sit down and have a casual chat about the differences between the female categories on offer across Aussie federations.
We discuss where you may be able to crossover between categories inside a federation, differences in the same category between federations and things to consider when looking at where you might be best suited based on your genetic structure, level of muscle mass and stage presence.
If you enjoyed this episode, we would love to hear your feedback an...2024-05-2045 minThe Bikini AcademyEP35: IFBB PRO LEAGUE NATS, FMG & PREP UPDATESWe are deep within the competitive season, so it only feels fitting for your hosts to discuss their thoughts on recent events including FMG Australia and IFBB Pro League Nationals.
Montana and Nicole also give some updates on their current preps. Plus the all important topics such as our weirdest prep food combos and much more.
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The Bikini A...2024-05-1353 minThe Bikini AcademyEP34: IFBB PRO LEAGUE OZ STATE WRAP UPS W/ IFBB BIKINI PRO LISA REIDThis week your hosts are joined by previous guest and friend to the podcast, IFBB Bikini Pro Lisa Reid to discuss our thoughts on the IFBB Pro League Oz State shows bikini results for Season A.
If you haven’t already, make sure you listen to EP:13 to Lisa’s interview immediately after her Pro card win at the IFBB Pro League Carribean Grand Prix.
https://podcasters.spotify.com/pod/show/the-bikini-academy/episodes/EP13-STAY-RELENTLESS--GREATNESS-TAKES-TIME-FT--IFBB-BIKINI-PRO-LISA-REID-e2ck33l/a-aam6d9t
If you enjoyed this episode, ensure to hit th...2024-05-0650 minThe Bikini AcademyEP33: WHY DO WE COMPETE / GO THROUGH THE "PAIN" OF PREPIn this week’s episode we answer your listener questions, discussing topics such as why do we go through the “pain” of prep, tips on creating a meal plan, are we flexible with our nutrition in an improvement season, how often do we deload, our thoughts on an extended deficit and much much more.
Make sure you listen to the end of the episode, as we saved the best questions to last.
If you enjoyed this episode, ensure to hit the subscribe button so you get notifications and follow us on...2024-04-291h 04The Bikini AcademyEP32: DEBUNKING PEAK WEEK MYTHSIn this week’s episode we debunk some of the common misconceptions that you often hear leading into a peak week.
Cue water manipulation, alcohol on show day, sugar alcohols and more. We dive into why these myths are deemed as being outdated or not necessary to ensure you bring your best package to stage.
We hope you find this episode both entertaining and informative!
If you enjoyed this episode, ensure to hit the subscribe button so you get notifications and follow us on socials.
...2024-04-261h 00The Bikini AcademyEP31: FT. IFBB PRO LEAGUE OZ JUDGE VICTORIA MAREEIn this week’s episode we are joined by a very special guest - IFBB Pro League Australia female Judge and figure athlete, Victoria Maree.
We delve into the Pro League bikini criteria and how the panel makes their decisions based on the current standard even at an amateur level, insights on what the judges want/don’t want to see, what opportunities there are for athletes to compete with the Pro League, plus much much more. Make sure to listen to the end of the episode to hear Victoria’s advice and tips from a...2024-04-151h 06The Bikini AcademyEP30: IN THE HOT SEAT W/ HANNA / HOW WE ENSURE TO ENJOY SHOW DAYIn this week’s episode we find out more about Hanna - her competitive history, her future goals and what makes her tick!
We also do a catch up and find out where everyone is at with their training and competitive goals. Plus discussing how we ensure to enjoy peak week and our worst prep stuff ups. So tune in, get to know your hosts a little better and pick up some hot tips as we move into the next season of competitions.
If you enjoyed this episode, ensure to hit the subscribe button so yo...2024-04-081h 05The Bikini AcademyEP29: MEET YOUR NEW CO-HOSTS / YOU CAN'T SAY THAT!In this week’s episode we are excited to announce and introduce our brand new co-hosts Montana Bannister and Hanna Otway.
If you have prepped before, no doubt you have received some unsolicited or “you can’t say that!” comments/questions which can easily be deemed as offensive. We have an open conversation around experiences we have had in previous preps, and how we have all learnt over time to understand that these commonly come from curiosity or misunderstanding.
We hope you find this episode both entertaining and informative!
If you enjoyed this episode, e...2024-04-011h 09The Bikini AcademyEP28: FT. WNBF AUSTRALIA PRESIDENT & FIGURE PRO LEAH MARIEIn this week’s episode we are joined by a very special guest, the new WNBF Australia President Leah Marie. This lady has a tremendous history and backstory in regards to her mental and physical journey to becoming a highly successful pro figure athlete that are very proud to share with the TBA community.
Nicole and Leah discuss what drew Leah to WNBF Australia as a competitor and now new president. Plus other topics including her values and visions to bring a more athlete centred experience to the federation, and bridging the gap between gender equality in com...2024-03-251h 38The Bikini AcademyEP27: OUR POSING "ICKS" & TIPSIn this week’s episode your hosts Nicole and Alana discuss some of their posing “icks” that they have both done themselves in the past, and often see competitors do on stage. We talk about how posing has evolved since we started competing and what are some of our recommendations and considerations to improve your stage IQ and presentation.
We hope you find this episode both entertaining and informative!
If you aren’t a regular weekly listener or new to the podcast, make sure to catch up on our prior episodes available on Spotify and Apple Pod...2024-03-1856 minThe Bikini AcademyEP26: THE COMPARISON TRAP, SWITCHING COACHES & CUTTING COMP COSTSIn this week’s episode your hosts Nicole and Alana answer our listener's questions, and dive straight into discussing a variety of topics including should you switch coaches during prep, do we struggle with comparing ourselves to others, fear of rebounding post comp, plus much much more.
We hope you enjoy this episode, and make sure to catch up on our prior episodes if you haven't already.
If you are feeling extra generous, we would also appreciate a 5 star review, and be sure to follow us on your platform of choice and socials so you ge...2024-03-1159 minThe Bikini AcademyEP25: FT. ICN QLD PRESIDENT JASON WOODFORTHIn this week’s episode your hosts Nicole and Alana are joined by a sunominous voice and personality in the natural bodybuilding community here in Brisbane, no other than Jason Woodforth, the ICN QLD President.
We discuss a wide variety of topics to find out more about what is involved if you are aiming to compete with ICN as a natural female competitor and what the federation has to offer to make your competitive journey an enjoyable and rewarding experience.
We hope you enjoy this episode, and make sure to catch up on previous episodes ava...2024-03-041h 21The Bikini AcademyEP24: HOW MUCH CARDIO IS TOO MUCH IN PREP & HOW DO WE IMPLEMENT DIET BREAKSIn this week’s episode Nicole and Alana answer our listener's questions, and dive straight into discussing a variety of topics including how we might implement refeeds and diet breaks, knowing when a cardio prescription is too much, should you wear a waist trainer and much more.
So get comfy, and we hope you enjoy this episode!
If you are feeling extra generous, we would also appreciate a 5 star review, and be sure to follow us on your platform of choice and socials so you get notifications for new episodes weekly.
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2024-02-261h 26The Bikini AcademyEP23: TRAINING & GENETIC CONSIDERATIONS FOR A BIKINI COMPETITORIn this week’s episode Nicole and Alana discuss what is referred to as having good genetic proclivity and potential in order to be a successful bikini competitor; and what elements of your genetics may assist/desist you in creating a balanced and symmetrical bikini shape.
We also talk about training considerations to ensure that your training is productive and tailored to specific areas, as well as how to adjust your training to better suit your needs, plus much much more. Happy listening!
If you like this episode, please make sure to give us a 5 star...2024-02-191h 04The Bikini AcademyEP22: NAVIGATING RELATIONSHIPS IN PREPIn this week’s episode Nicole and Alana discuss various relationships as a competitor, because a contest prep can certainly make them more challenging. Whether it be a lack of support or understanding, finding it difficult to balance prep and friendships, intimate time with your partner, low libido, not being able to partake in social meals, etc - there are many factors that can affect relationships whilst in a prep.
At the end of the day, we all want to have that support bubble and community around us when we achieve our goal of stepping on stage, bu...2024-02-1254 minThe Bikini AcademyEP:21 WHEN SHOULD YOU PULL OUT OF A CONTEST PREP?Understandably, the decision to embark on a contest prep isn’t an easy feat and requires a lot of consideration. Even with the right intentions, pre planning and dedication, sometimes things just don’t align or become unmanageable to carry on. We hear about the success stories in regards to competitive bodybuilding, but don’t often hear about the stories of why someone didn’t make it to the stage.
In this week’s episode, your hosts Nicole and Alana discuss the most common, or considerable reasons as to why an individual may choose to cease their contest pr...2024-02-051h 02The Bikini AcademyEP20: MISTAKES WE MADE IN PREPIn this week’s episode, your hosts Nicole and Alana discuss all the things you want to avoid in a competition prep based on their cumulative knowledge and experience as pro athletes and coaches. Let’s face it, mistakes happen and they are an essential part in learning what works and doesn’t work for you as a competitor; and in life! However, we are here to tell you all about the key mistakes we have made and learnt from, or seen and why you want to try to avoid them.
If you like this episode, please make s...2024-01-291h 07The Bikini AcademyEP:19 IN THE HOT SEAT WITH ALANAWelcome back to The Bikini Academy Podcast!
Your hosts Nicole and Alana are continuing on with some light and casual entertainment for our regular weekly and new listeners to get to know us better. So, in this week’s episode, Alana takes the hot seat as Nicole interviews her on background fitness journey to becoming a pro bikini competitor, how she became a bodybuilding coach, overcoming chronic pain and injury, future training related goals plus much, much, more!
We hope you enjoyed these casual sit downs to get to know more about your hosts and our...2024-01-2254 minThe Bikini AcademyEP18: IN THE HOT SEAT WITH NICOLEWelcome back to The Bikini Academy Podcast!
Being a brand new year, we wanted to take the opportunity for our regular and new listeners to get to know their hosts Nicole and Alana a little better. So in this week’s episode, Nicole takes the hot seat as Alana interviews her on background fitness journey to becoming a pro bikini competitor, how she became a bodybuilding coach and judge, biggest accomplishments, plus much, much, more!
Make sure you check out next week’s follow up episode as it’s Alana's turn to take the hot seat!2024-01-1551 minThe Bikini AcademyEP:17 PART II - THE MENSTRUAL CYCLE & THE FEMALE ATHLETEWelcome back to The Bikini Academy Podcast!
In this week’s episode your hosts Nicole and Alana are bringing you the second part of our series on the Menstrual Cycle and the female athlete. As female athletes and coaches ourselves, we understand how important this topic is as a competitive bodybuilder, and want to ensure that you are informed and educated when it comes to the physiological changes that you occur as a female.
In part II, we discuss the importance of understanding how hormonal contraception can impact you in weight restrictive sports, considerations and impl...2024-01-0753 minThe Bikini AcademyEP:15 PART I - THE MENSTRUAL CYCLE & THE FEMALE ATHLETEWelcome back to The Bikini Academy Podcast!
In this week’s episode your hosts Nicole and Alana are bringing you the first part of our series on the Menstrual Cycle and the female athlete. As female athletes and coaches ourselves, we understand how important this topic is as a competitive bodybuilder, and want to ensure that you are informed and educated when it comes to the physiological changes that you occur as a female.
In part I, we discuss the different phases of the menstrual cycle, understanding weight fluctuations and energy needs, tracking your cycle on a...2024-01-0449 min
The Bikini AcademyEP:1 GET TO KNOW US / THE IMPORTANCE OF FINDING YOUR "WHY"Welcome to The Bikini Academy Podcast! In this episode, your hosts Nicole and Alana provide insight into who we are, what we do as coaches and athletes; and why we love doing it!
We discuss the importance of finding your “why” as a competitor, how we were both drawn into this sport, and an insight into our competitive journeys to date as natural bikini pro’s.
We provide practical advice on how to ensure that you develop a clear “why”, and ensure that you are competing for the right reasons.
We hope you enjoy this...2024-01-0451 minThe Bikini AcademyEP16: NEW YEAR, NEW ME? OUR TIPS FOR ESTABLISHING & ACCOMPLISHING GOALSWelcome back to The Bikini Academy Podcast! The girls are back!
With a new year comes renewed motivation and hope for a fresh start. So if you're in the process of setting your new year's resolutions, we're here to help!
In our first weekly episode for this year, Nicole and Alana share a wrap-up of 2023 and what they were able to achieve in their personal and professional lives. As well as insights into their individual goals for 2024. Plus diving into our goal setting processes and best tips.
After all, people who achieve their g...2024-01-0148 minThe Bikini AcademyEP:14 WNBF WORLDS WRAP UP / NAVIGATING THE HOLIDAY PERIODWelcome back to The Bikini Academy Podcast!
Your TBA hosts, Alana and Nicole, are back together! In this week’s episode we welcome back Alana from her overseas trip to the US/Canada; and do a WNBF Worlds wrap up, hearing about her experience in Seattle.
We dive straight into talking about how to navigate the current holiday period; as for some, this can be an overwhelming time where you feel torn between enjoying yourself and being mindful of your goals. But that all-or-nothing mentality can have a disastrous effect.
We discuss ways to h...2023-12-1159 minThe Bikini AcademyEP:13 STAY RELENTLESS, GREATNESS TAKES TIME FT. IFBB BIKINI PRO LISA REIDWelcome back to The Bikini Academy Podcast!
In this week’s episode we are joined by Australia's newest IFBB Bikini Pro Lisa Reid after returning home from her pro card win in the Bahamas. Being a well known and highly successful competitor within the community over many years, we dive into Lisa’s journey to this pivotal point in her career.
We also discuss her experience competing at the amateur Olympia in Orlando and the Caribbean Grand Prix. Plus differences between the Aus and the US competitive scene, the new IFBB pro league OZ season announ...2023-12-041h 18The Bikini AcademyEP12: FIRST TIMER TO PRO FT. LAUREN DUNCAN & DAKOTA CAIRNSWelcome back to The Bikini Academy Podcast!
In this week’s episode we are welcomed by two newly crowned ICN Fitness Pro’s Lauren Duncan and Dakota Cairns. It’s very rare to meet a competitor that turns pro in their first competitive season, let alone two and both at such a young age! Tune in as we find out more about the girls journey’s to the stage as two stand out physiques seen this season.
We also dive into whether their preps lived up to their expectations, things that they weren’t prepared for, future...2023-11-271h 08The Bikini AcademyEP:11 DOWNSIZING OR HOLDING YOUR OWN IN UNTESTED FEDS / FMG REBRAND FT. MONTANA OWENSWelcome back to The Bikini Academy Podcast!
In this week’s episode we have our first official special guest! A fantastic representative of natural bodybuilding in Australia and close friend - ICN fitness pro and coach Montana Owens. We find out about Montana’s previous competitive history, why/how she got into bodybuilding, and hear about her goals and vision for competitions next year.
We also answer you listener questions, talking about the FMG rebrand, thoughts on being a natural competitor in enhanced federations, downsizing to fit category criteria and much more.
If you l...2023-11-201h 07The Bikini AcademyEP:10 DO YOU TRUST YOUR COACH?Welcome back to The Bikini Academy Podcast!
The bodybuilding industry is booming nowadays, and while there are many incredible coaches out there, unfortunately this isn't always the case. But how do you ensure that your coach is the right fit for you?
In this week’s episode, Alana and Nicole share their thoughts and considerations as coaches themselves; as well as having previously worked with coaches as athletes in their own competitive history’s.
We touch on what to look for in a coach, as well as what to avoid to ensure that your e...2023-11-121h 06The Bikini AcademyEP:9 EMBRACING YOUR PHYSIQUE ON/OFF STAGEEP: 9 Embracing your physique on/off stage
Welcome back to The Bikini Academy Podcast!
The post-show experience can be difficult to navigate. You have likely spent several months dieting to get as lean as possible, and now you are now doing the complete opposite.
Seeing the scales trend up, although necessary, can feel as though you are undoing all of your hard work. When the body you have worked tirelessly to achieve is no longer stage-lean, it can be a difficult reality to come to terms with. But we're here to help!
I...2023-11-061h 17The Bikini AcademyEP:8 ESTABLISHING A GOOD PREP STARTING POINTWelcome back to The Bikini Academy Podcast! Are you actually ready to start your prep?
In this week’s episode, Nicole and Alana talk about the prerequisites required for being successful in this sport. We discuss what a comp prep entails, the importance of a pre-prep phase and finding the right coach for you. We also address the mental, physical and environmental aspects that competitor's should consider prior to stepping on stage to ensure that they are competing for the right reasons.
Tune into this episode and find out more about establishing a good prep sta...2023-10-301h 17The Bikini AcademyEP:7 DO YOU NEED BREAST IMPLANTS TO COMPETE?Welcome to The Bikini Academy Podcast!
As female competitors we want the glitz and glam, but often for a lot of us being comp lean means losing an element of our femininity. In this week’s episode, your hosts Nicole and Alana share their point of views and perspectives on having breast augmentation surgery. We touch on our experience competing with and without breast augmentation, the societal pressure to conform to certain beauty standards, the recovery process, how that impacts your training, it is judged on stage, and the considerations to make before deciding to commit to thi...2023-10-2352 minThe Bikini AcademyEP:6 THE POST SHOW BLUESWelcome to The Bikini Academy Podcast! With your hosts Nicole and Alana.
The low after the high that is competing. You may have already felt some of the motions, but haven’t realised why you are with a sense of doubt, fomo or lack of discipline now that your season has ended. It can be challenging learning how to regain some normality after a period of rigidity and your time related goals have been accomplished.
In this week's episode we continue our discussion on how to navigate into the off season post comp, providing our ins...2023-10-161h 00The Bikini AcademyEP5: COMMON REVERSE DIETING MISTAKESWelcome to The Bikini Academy Podcast! With your hosts Nicole and Alana.
Reverse dieting - the diet after the diet. You’ve probably heard (and likely dismissed) that this phase is harder than prep itself. But now that your competitive season has ended, you may find yourself struggling to be the disciplined competitor that you once were. How did that happen?!
In this episode we discuss a few of the more common mistakes that we have either experienced ourselves or witnessed as both professional competitors and coaches when it comes to the reverse diet. Plus ou...2023-10-091h 03The Bikini AcademyEP:4 WHERE DO I FIT? UNDERSTANDING CATEGORY CRITERIAWelcome to The Bikini Academy Podcast! If you're a first timer feeling overwhelmed by different categories and federations available to female competitors, you're not alone! You may be wondering "where do I fit?".
In this week’s episode your hosts Nicole and Alana go into more detail about the differences across female categories and federations in Australia such as bikini, sports model, fitness model, wellness, etc. As well as what considerations you should make to find your perfect fit.
We hope you enjoy this episode! Make sure to follow us so you get notifications for ne...2023-10-0350 minThe Bikini AcademyEP:3 NAVIGATING COMPETING INTERSTATE & INTERNATIONALLYWelcome to The Bikini Academy Podcast! Comp season is in full swing, and we know that a lot of you are possibly looking at travelling to compete in additional shows to make the most of your season.
In this episode, your hosts Nicole and Alana provide insight into how to navigate peak week whilst travelling in prep. Having both competed interstate and internationally, we are able to share our firsthand experiences. From hot tips, to things to avoid and mistakes we have made so that you can ensure that your peak week runs smoothly whilst competing and t...2023-09-251h 06The Bikini AcademyEP:2 PEAK WEEK ESSENTIALS / HOW TO BE PRESENT ON SHOW DAYWelcome to The Bikini Academy Podcast! It's comp season, which means peak week is upon us. In this episode, we will be discussing all things peak week. What is involved, what appointments to make and what essentials to pack to ensure that you are prepared for show day.
We also give our best advice and tips on how to stay present on the day. As we know that show day can come and go in a blink of an eye. Make sure you tune into this episode to find out our top tips on how to ensure...2023-09-181h 10