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    Fitness

    Boss Bitch Radio w/IFBB Pro, Diane Flores

    Welcome to the Glow-Up Era of Boss Bitch Radio — where health meets hotness, mindset meets muscle, and becoming iconic is more than just a vibe — it’s a full-body, full-soul reclamation!

    Hosted by IFBB Pro, fitness veteran of nearly 20 years, and unapologetic truth-teller Diane Flores, this show dives deep into the journey of what it really takes to step into your power. From losing 100 pounds and stepping on stage 16 times to building multiple fitness businesses and navigating motherhood, relationships, and reinvention — Diane has lived it, coached it, and now she’s here to talk about it.

    You’ll hear solo episodes, guest convos, and unfiltered stories that might make you laugh, cry, and definitely feel seen — with the occasional espresso martini, In-N-Out Burger detour, and a perfectly chewy chocolate chip cookie along the way.

    No sugar-coating. No pretending. Just real talk to help you stop settling and start becoming your most iconic self.

    So if you’re ready to glow the hell up and take action in your one wild life, hit subscribe, grab your headphones, and let’s go — baddies welcome!

    Advertise
    • Apple Podcasts
    • Google Play
    • Spotify

    Latest Episodes:
    #223 - Monday Motivation: When You're Not Seeing Results Feb 05, 2024
    Show notes

    Summary:

    Rome wasn't built in a day, bestie! So why be upset that you're not seeing results fast enough? Today's episode, with your favorite coaches, Diane and Amanda, is a small dose of motivation (and a little reminder) to keep going even if you're not where you want to be. Keep doing the things and the results will come.

    Key Takeaways:

    • 2:35 - A few truth bombs for you if you're not seeing results "fast enough"
    • 3:47 - How to make the not-so-fun parts of exercise, more fun
    • 5:11 - Remember this when you don't feel like going to the gym
    • 6:09 - Words of wisdom as your trainer (vs. as your bestie)
    • 7:19 - Learning to love the things that are good for you

    Connect with Diane & Amanda:

    • GET ON MY E-MAIL NEWSLETTER HERE
    • Instagram: https://www.instagram.com/dianeflores_ifbb_pro
    • Instagram: https://www.instagram.com/amandaglitters
    • YouTube: https://www.youtube.com/@dianeflores_ifbb_pro

    Freebies:

    • Boss Bitch Empowerment Tools: https://bit.ly/BossBitchDownload5EasyThings
    • Protein Snack List: https://bit.ly/ProteinSnackListDownload
    • Sleep Hacks: https://bit.ly/FreebieDownloadForSleepHacks
    • Full Body Training Program: https://bit.ly/FreeFullBodyTrainingProgramPDFDownload
    • Supplement Guide: https://bit.ly/BossBitchSupplementGuide

    Work with Diane:

    • Get your personalized physique assessment here
    • The Goddess Body Project 12 week program
    • Get your FREE backstage packing list for competition here

    Fuel Your Body with the Goods:

    • Try Meal Prep Delivery with FitKitchen Code: Diane10
    • Try this Energy Shot from Magic Mind - Code: BBRadio
    • Fave Boss Bitch Protein Bars - Built Bars *Use Promo Code: "Diane" at check out
    • Cured Nutrition Code: BossBitch saves 20% off first order
    • Nutrishop Supplement Shop - Code: BossBitch (free shipping)

    Dress Up & Show Up Like a Boss Bitch:

    • For 15% off your purchase at Toxic Angels Bikinis use Code: Diane
    • Get $10 off Bombshell Sports Wear HERE
    • For 15% off at Pseudo Force Studio Apparel, use Code: BossBitch
    • Salty Savage Fitness Apparel Code: AmandaGlitters

    #222 - How Much Protein Do You Really Need? Feb 02, 2024
    Show notes

    Summary:

    If you struggle to find out how much protein you actually need, this episode is for you! With all the formulas and conflicting advice out there, Diane is breaking down everything you need to know. From examples of what to eat to busting common misconceptions around fat loss and body changing results, you'll learn why protein is important for your body goals and why not all protein sources are created equal. She also shares her top strategies you can start implementing in your diet today.

    Key Takeaways:

    • 5:45 - Can you turn fat into muscle?
    • 8:56 - 1st reason why protein is important for fat loss, sculpting, toning, maintenance, etc.
    • 9:22 - Why Weight Watchers is a flawed system
    • 14:00 - 2nd reason why protein is important for your body goals
    • 16:10 - Why not all protein needs are the same for everyone
    • 17:16 - How to determine the grams of protein you need based on your body type
    • 22:10 - Why protein sources are not created equal
    • 23:11 - Examples of complete proteins that contain essential amino acids (EAAs)
    • 24:12 - If you're vegetarian or vegan and you struggle to build muscle, this is for you!
    • 26:17 - Is collagen sufficient as a complete protein for building muscle?
    • 30:29 - Diane's strategy for fat loss and muscle preservation
    • 34:23 - Protein options for every meal
    • 39:00 - Diane's intuitive approach with social events, carbs & healthy fats
    • 45:31 - How to achieve 150 grams of protein
    • 48:56 - Implement this daily to add non-exercise machine movement into your day
    • 50:19 - 2 things to think about!

    Resources Mentioned:

    • Episode 220 - Boobies, Bodybuilding, & Bullsh*t | January 2024
    • Download the Protein Snack List Freebie: https://bit.ly/ProteinSnackListDownload

    Connect with Diane:

    • GET ON MY E-MAIL NEWSLETTER HERE
    • Instagram: https://www.instagram.com/dianeflores_ifbb_pro/
    • YouTube: https://www.youtube.com/@dianeflores_ifbb_pro
    • Ask me anything! E-mail: diane@venusfitnessstudio.com

    Work with Diane:

    • Get your personalized Physique Assessment here!
    • Sign up and join The Goddess Body Project 12 week program!
    • Apply to be on our Competition Team HERE
    • Check out the Ditch Deprivation 12 week Diet Coaching Program
    • Check out the New Client Offer at Venus
    • Join the Sensual Dance Movement and feel confident in your skin
    • Get your FREE backstage packing list for competition here

    Fuel Your Body with the Goods:

    • Cured Nutrition Code: BossBitch saves 20% off first order
    • Fave Boss Bitch Protein Bars - Built Bars *Use Promo Code: "Diane" at check out
    • Try Meal Prep Delivery with FitKitchen Code: Diane10
    • Try this Energy Shot from Magic Mind - Code: BBRadio for 20% off first order
    • Visit Titan Nutrition for the exclusive offer for BossBitch listeners *Promo code BossBitch at check out
    • Visit HiYo for 20% off non-alcoholic beverages HERE
    • Nutrishop Supplement Shop - Code: BossBitch (free shipping)

    Dress Up & Show Up Like a Boss Bitch:

    • Get $10 off Bombshell Sports Wear HERE
    • For 15% off at Pseudo Force Studio Apparel, use Code: BossBitch
    • Salty Savage Fitness Apparel Code: AmandaGlitters
    • For 15% off your purchase at Toxic Angels Bikinis use Code: Diane

    #221 - Monday Motivation: Cut the Excuses Jan 29, 2024
    Show notes

    Summary:

    Back at it with another Motivational Monday. You're being dramatic! Diane and Amanda are sharing some common excuses they hear when it comes to exercising and their best advice as your coach and bestie. No more excuses, bestie, on why you can't do the things.

    Key Takeaways:

    • 2:48 - The most common excuse people use to avoid the gym. Don't be this person!
    • 3:51 - No shoes? No problem.
    • 4:46 - What to do instead when you don't feel like going to the gym
    • 5:36 - Do NOT skip out on this
    • 6:07 - The key to getting your a$$ in the gym
    • 7:18 - Training on your period: should or shouldn't you?

    Connect with Diane & Amanda:

    • GET ON MY E-MAIL NEWSLETTER HERE
    • Instagram: https://www.instagram.com/dianeflores_ifbb_pro/
    • Instagram: https://www.instagram.com/amandaglitters/
    • YouTube: https://www.youtube.com/@dianeflores_ifbb_pro

    Work with Diane:

    • Get your personalized Physique Assessment here!
    • Sign up and join The Goddess Body Project 12 week program!
    • Get your FREE backstage packing list for competition here

    Fuel Your Body with the Goods:

    • Cured Nutrition Code: BossBitch saves 20% off first order
    • Fave Boss Bitch Protein Bars - Built Bars *Use Promo Code: "Diane" at check out
    • Try Meal Prep Delivery with FitKitchen Code: Diane10
    • Try this Energy Shot from Magic Mind - Code: BBRadio for 20% off first order
    • Nutrishop Supplement Shop - Code: BossBitch (free shipping)

    Dress Up & Show Up Like a Boss Bitch:

    • Get $10 off Bombshell Sports Wear HERE
    • For 15% off at Pseudo Force Studio Apparel, use Code: BossBitch
    • Salty Savage Fitness Apparel Code: AmandaGlitters
    • For 15% off your purchase at Toxic Angels Bikinis use Code: Diane

    #220 - Boobies, Bodybuilding, & Bullsh*t | January 2024 Jan 26, 2024
    Show notes

    Summary:

    New year, new goals! Your favorite duo, Diane and Amanda, talk about what they have planned in this January edition of Boobies, Bodybuilding, and Bullsh*t. Everything from their health and fitness goals for 2024 to dieting and life updates, they're sharing what they've been up to and what this year looks like so far.

    Key Takeaways:

    • 06:04 - Diane shares her big health, fitness, and mindset goals
    • 08:13 - Amanda shares her biggest goals for 2024
    • 11:31 - What training looks like these days
    • 16:15 - Let's talk dieting!
    • 16:53 - 2 questions to ask yourself if you struggle with macro tracking
    • 20:11 - Current protein & carbs go-to's
    • 28:16 - Navigating alcohol and social activities
    • 30:57 - Dietary Fats: what are you eating & how many?
    • 33:53 - Tips on how to recover after a cold and get back in the gym
    • 35:26 - How to work through your gym anxieties
    • 36:35 - Recommendations on how to get your body THICC
    • 38:35 - Real talk: life updates!

    Connect with Diane & Amanda:

    • GET ON MY E-MAIL NEWSLETTER HERE
    • Instagram: https://www.instagram.com/dianeflores_ifbb_pro/
    • Instagram: https://www.instagram.com/amandaglitters/
    • YouTube: https://www.youtube.com/@dianeflores_ifbb_pro
    • Ask me anything! E-mail: diane@venusfitnessstudio.com

    Work with Diane:

    • Get your personalized Physique Assessment here!
    • Sign up and join The Goddess Body Project 12 week program!
    • Apply to be on our Competition Team HERE
    • Check out the Ditch Deprivation 12 week Diet Coaching Program
    • Check out the New Client Offer at Venus
    • Join the Sensual Dance Movement and feel confident in your skin
    • Get your FREE backstage packing list for competition here

    Fuel Your Body with the Goods:

    • Cured Nutrition Code: BossBitch saves 20% off first order
    • Fave Boss Bitch Protein Bars - Built Bars *Use Promo Code: "Diane" at check out
    • Try Meal Prep Delivery with FitKitchen Code: Diane10
    • Try this Energy Shot from Magic Mind - Code: BBRadio for 20% off first order
    • Visit Titan Nutrition for the exclusive offer for BossBitch listeners *Promo code BossBitch at check out
    • Visit HiYo for 20% off non-alcoholic beverages HERE
    • Nutrishop Supplement Shop - Code: BossBitch (free shipping)

    Dress Up & Show Up Like a Boss Bitch:

    • Get $10 off Bombshell Sports Wear HERE
    • For 15% off at Pseudo Force Studio Apparel, use Code: BossBitch
    • Salty Savage Fitness Apparel Code: AmandaGlitters
    • For 15% off your purchase at Toxic Angels Bikinis use Code: Diane

    #219 - Monday Motivation: How to Make Time for the Gym When You're "Too Busy" Jan 22, 2024
    Show notes

    Summary:

    Diane and Amanda are giving you some Monday Motivation on why you're not "too busy" to get your a** in the gym! Whether you've been struggling to find time to exercise or you have too much going on right now to prioritize your health and fitness, this episode is for you.

    Key Takeaways:

    • 3:15 - Why you're not "too busy" to exercise
    • 3:59 - How to make time when you're busy
    • 5:07 - What to do when you don't feel like you have enough time
    • 5:28 - What Diane & Amanda would tell their bestie (real talk!)
    • 7:01 - Ask yourself THIS question if you struggle to achieve your health & fitness goals

    Connect with Diane & Amanda:

    • GET ON MY E-MAIL NEWSLETTER HERE
    • Instagram: https://www.instagram.com/dianeflores_ifbb_pro/
    • Instagram: https://www.instagram.com/amandaglitters/
    • YouTube: https://www.youtube.com/@dianeflores_ifbb_pro
    • Ask me anything! E-mail: diane@venusfitnessstudio.com

    Work with Diane:

    • Get your personalized Physique Assessment here!
    • Sign up and join The Goddess Body Project 12 week program!
    • Apply to be on our Competition Team HERE
    • Check out the Ditch Deprivation 12 week Diet Coaching Program
    • Check out the New Client Offer at Venus
    • Join the Sensual Dance Movement and feel confident in your skin
    • Get your FREE backstage packing list for competition here

    Fuel Your Body with the Goods:

    • Cured Nutrition Code: BossBitch saves 20% off first order
    • Fave Boss Bitch Protein Bars - Built Bars *Use Promo Code: "Diane" at check out
    • Try Meal Prep Delivery with FitKitchen Code: Diane10
    • Try this Energy Shot from Magic Mind - Code: BBRadio for 20% off first order
    • Visit Titan Nutrition for the exclusive offer for BossBitch listeners *Promo code BossBitch at check out
    • Visit HiYo for 20% off non-alcoholic beverages HERE
    • Nutrishop Supplement Shop - Code: BossBitch (free shipping)

    Dress Up & Show Up Like a Boss Bitch:

    • Get $10 off Bombshell Sports Wear HERE
    • For 15% off at Pseudo Force Studio Apparel, use Code: BossBitch
    • Salty Savage Fitness Apparel Code: AmandaGlitters
    • For 15% off your purchase at Toxic Angels Bikinis use Code: Diane

    #218 - How to Tackle Emotional Eating with Meredith Ries Jan 19, 2024
    Show notes

    Summary:

    If you struggle with emotional eating, binging, or feeling like you're being controlled by food, today's episode is for you! Today's guest is Meredith Ries, a therapist turned health coach who is working towards helping women create healthier relationships with food. They talk about everything from how to get a handle on your emotions and break free from diet culture to learning how to be in tune with your body.

    Key Takeaways:

    • 02:36 - Meredith shares her start as a therapist turned health coach
    • 08:47 - How our emotions affect our behavior & how it stemmed from childhood
    • 12:30 - Rebel mindset and how it leads to binge eating, using food as a relief
    • 16:05 - Identifying emotional triggers
    • 21:03 - Typical behavioral patterns with people who struggle with emotional eating
    • 24:28 - Learning to say "no" to the people pushers
    • 29:42 - How to be more mindful of your eating habits
    • 32:22 - Building healthy coping mechanisms & strategies
    • 34:17 - Techniques & practices to help you navigate your emotional landscape
    • 39:28 - Tools & resources if certain foods trigger you to binge eat

    Resources Mentioned:

    • Sign up and join The Goddess Body Project 12 week program!
    • Check out the Practice Better App
    • Books by Brene Brown: Daring Greatly and Rising Strong
    • The Body Keeps the Score by Bessel Van Der Kolk

    Connect with Meredith Ries:

    • Website: https://www.meredithriescoaching.com/
    • Instagram: https://www.instagram.com/meredithriescoaching/
    • YouTube: https://www.youtube.com/@meredithries

    Connect with Diane:

    • GET ON MY E-MAIL NEWSLETTER HERE
    • Instagram: https://www.instagram.com/dianeflores_ifbb_pro/
    • YouTube: https://www.youtube.com/@dianeflores_ifbb_pro
    • Ask me anything! E-mail: diane@venusfitnessstudio.com

    Work with Diane:

    • Get your personalized Physique Assessment here!
    • Apply to be on our Competition Team HERE
    • Check out the Ditch Deprivation 12 week Diet Coaching Program
    • Check out the New Client Offer at Venus
    • Join the Sensual Dance Movement and feel confident in your skin
    • Get your FREE backstage packing list for competition here

    Fuel Your Body with the Goods:

    • Cured Nutrition Code: BossBitch saves 20% off first order
    • Fave Boss Bitch Protein Bars - Built Bars *Use Promo Code: "Diane" at check out
    • Try Meal Prep Delivery with FitKitchen Code: Diane10
    • Try this Energy Shot from Magic Mind - Code: BBRadio for 20% off first order
    • Visit Titan Nutrition for the exclusive offer for BossBitch listeners *Promo code BossBitch at check out
    • Visit HiYo for 20% off non-alcoholic beverages HERE
    • Nutrishop Supplement Shop - Code: BossBitch (free shipping)

    Dress Up & Show Up Like a Boss Bitch:

    • Get $10 off Bombshell Sports Wear HERE
    • For 15% off at Pseudo Force Studio Apparel, use Code: BossBitch
    • Salty Savage Fitness Apparel Code: AmandaGlitters
    • For 15% off your purchase at Toxic Angels Bikinis use Code: Diane

    #217 - Why Your Hormones Might Be the Reason You Can't Lose Body Fat Jan 15, 2024
    Show notes

    Summary:

    The work that naturopathic doctors do go beyond what you're used to with traditional health care. In today's episode, Diane sits down with NMD, Naturopath, Dr. Zahara Sundermeyer to discuss all things hormones, fat loss, and everything in between. They'll dive into topics like key factors that prevent women from fat loss, when to get your lab work and hormones checked, supplements to help get you back on track, and what to expect working with a naturopathic doctor.

    Key Takeaways:

    • 03:42 - Meet Dr. Sundermeyer and how she got started in naturopathic medicine
    • 06:04 - The #1 key factor preventing you from fat loss
    • 09:47 - Environmental factors & preventative lifestyles that affect your estrogen levels
    • 13:15 - Should you add DIM supplements into your routine?
    • 15:04 - What is DIM?
    • 17:28 - DIM vs. HRT
    • 19:03 - How to tell if your progesterone levels are good
    • 19:58 - Is post-menopausal fat loss without HRT possible?
    • 25:13 - Common hesitations for women considering HRT
    • 28:35 - Testosterone & how it relates to women's hormones
    • 32:09 - Side effects of low testosterone
    • 35:17 - Why getting your labs done in certain hormonal cycles matter
    • 44:42 - Does PCOS change testosterone supplementation?
    • 47:29 - How extreme dieting contributes to hormone disruption
    • 51:55 - Simple ways to manage your cortisol
    • 53:12 - Fatty liver disease and its effects on your hormones
    • 54:24 - Thyroid balance: normal numbers but still symptomatic
    • 58:31 - What is T3 & T4?
    • 59:27 - The best way to supplement with BCAA's
    • 1:02:29 - Answering your naturopathic & telemedicine woes
    • 1:08:03 - Next steps after you commit to working with a naturopathic doctor

    Resources Mentioned:

    • Dim Supplements: https://www.amazon.com/NOW-Supplements-Diindolylmethane-D-Glucarate-Capsules/dp/B07FCXFLXQ/ref=sr_1_3?crid=UQMM38NKR27B&keywords=now+supplement+dim&qid=1701744360&sprefix=now+supplement+%2Caps%2C390&sr=8-3https://www.amazon.com/NOW-Supplements-Diindolylmethane-D-Glucarate-Capsules/dp/B07FCXFLXQ/ref=sr_1_3?crid=UQMM38NKR27B&keywords=now+supplement+dim&qid=1701744360&sprefix=now+supplement+%2Caps%2C390&sr=8-3
    • Endol 3 Carbinol Supplements: https://www.amazon.com/NOW-Indole-3-Carbinol-I3C-200-Capsules/dp/B0013OSN6A/ref=sr_1_3?crid=1OZ8DVPP4SK51&keywords=endol3+carbinol&qid=1701744556&sprefix=endol3+carbin%2Caps%2C436&sr=8-3
    • Other supplements mentioned: https://ihfactors.com/

    Connect with Dr. Sundermeyer:

    • Website: https://infusionhealth.org/
    • Email: info@infusionhealth.org
    • Instagram: https://www.instagram.com/infusion_health/ , https://www.instagram.com/zahara.sophia/
    • TikTok: https://www.tiktok.com/@regenerative.medicine

    Connect with Diane & Amanda:

    • GET ON MY E-MAIL NEWSLETTER HERE
    • Instagram: https://www.instagram.com/dianeflores_ifbb_pro/
    • Instagram: https://www.instagram.com/amandaglitters/
    • YouTube: https://www.youtube.com/@dianeflores_ifbb_pro
    • Ask me anything! E-mail: diane@venusfitnessstudio.com

    Work with Diane:

    • Get your personalized Physique Assessment here!
    • Sign up and join The Goddess Body Project 12 week program!
    • Apply to be on our Competition Team HERE
    • Check out the Ditch Deprivation 12 week Diet Coaching Program
    • Check out the New Client Offer at Venus
    • Join the Sensual Dance Movement and feel confident in your skin
    • Get your FREE backstage packing list for competition here

    Fuel Your Body with the Goods:

    • Cured Nutrition Code: BossBitch saves 20% off first order
    • Fave Boss Bitch Protein Bars - Built Bars *Use Promo Code: "Diane" at check out
    • Try Meal Prep Delivery with FitKitchen Code: Diane10
    • Try this Energy Shot from Magic Mind - Code: BBRadio for 20% off first order
    • Visit Titan Nutrition for the exclusive offer for BossBitch listeners *Promo code BossBitch at check out
    • Visit HiYo for 20% off non-alcoholic beverages HERE
    • Nutrishop Supplement Shop - Code: BossBitch (free shipping)

    Dress Up & Show Up Like a Boss Bitch:

    • Get $10 off Bombshell Sports Wear HERE
    • For 15% off at Pseudo Force Studio Apparel, use Code: BossBitch
    • Salty Savage Fitness Apparel Code: AmandaGlitters
    • For 15% off your purchase at Toxic Angels Bikinis use Code: Diane

    #216 - Motivation S.O.S: Strategies for Emergencies Jan 12, 2024
    Show notes

    Summary:

    In today's episode, Diane gets vulnerable as she shares her recent challenges and life updates over the last 3 months. In true boss bitch fashion, Diane is sharing some of her best strategies to help keep her on track. So, if you're in a season of life where the motivation is gone, time is an objection, or life keeps getting lifey, tune in for some helpful tips and tricks to work through it all and experience some relief. And remember, you are not alone!

    Key Takeaways:

    • 03:58 - Diane summarizes life over the last 3 months
    • 12:15 - Self-care hacks to help when life gets lifey
    • 18:59 - What is Parkinson's Law? And how it affects you.
    • 20:52 - How to feel accomplished if you operate off a to-do list
    • 25:13 - Tips to get yourself primed and ready for the gym if you're lacking motivation
    • 30:42 - Fun hack to hype yourself up!
    • 35:09 - How to determine where you spend your time & set yourself up for success
    • 42:31 - Continuously ask yourself this question if you're struggling to hit your goals
    • 50:16 - #1 tool to help keep you on track
    • 59:17 - How to know when to push your limits
    • 1:03:25 - Advice for exercising with injuries
    • 1:07:37 - Creatine side effects: pros & cons
    • 1:11:09 - If you need more muscle at the end of a prep, should you compete for experience or go back to growing?
    • 1:22:49 - What is a good warmup routine right before lifting?
    • 1:25:06 - Should you do cardio AFTER weight training?

    Resources Mentioned:

    • Check out Diane's leg extension and how to avoid looking like a melted candle reels on Instagram!
    • Cured Nutrition Code: BossBitch saves 20% off first order

    Connect with Diane:

    • GET ON MY E-MAIL NEWSLETTER HERE
    • Instagram: https://www.instagram.com/dianeflores_ifbb_pro/
    • YouTube: https://www.youtube.com/@dianeflores_ifbb_pro
    • Ask me anything! E-mail: diane@venusfitnessstudio.com

    Work with Diane:

    • Join The Goddess Body Project 12 week program!
    • Get your personalized Physique Assessment here!
    • Apply to be on our Competition Team HERE
    • Check out the Ditch Deprivation 12 week Diet Coaching Program
    • Check out the New Client Offer at Venus
    • Join the Sensual Dance Movement and feel confident in your skin
    • Get your FREE backstage packing list for competition here

    Fuel Your Body with the Goods:

    • Fave Boss Bitch Protein Bars - Built Bars *Use Promo Code: "Diane" at check out
    • Try Meal Prep Delivery with FitKitchen Code: Diane10
    • Try this Energy Shot from Magic Mind - Code: BBRadio for 20% off first order
    • Visit Titan Nutrition for the exclusive offer for BossBitch listeners *Promo code BossBitch at check out
    • Visit HiYo for 20% off non-alcoholic beverages HERE
    • Nutrishop Supplement Shop - Code: BossBitch (free shipping)

    Dress Up & Show Up Like a Boss Bitch:

    • Get $10 off Bombshell Sports Wear HERE
    • For 15% off at Pseudo Force Studio Apparel, use Code: BossBitch
    • Salty Savage Fitness Apparel Code: AmandaGlitters
    • For 15% off your purchase at Toxic Angels Bikinis use Code: Diane

    #215 - How to Navigate Menopause and Transform Your Body with Laura Heikkila Jan 08, 2024
    Show notes

    Summary:

    In this episode, Diane is joined by 55-year-old holistic health practitioner, menopause specialist and fitness and nutrition coach, Laura Heikkila. Together, they're breaking the stigma that aging is a bad thing. From perimenopause and lifestyle factors to hormone replacement therapy and weight training, Diane and Laura talk about how to transform your life if you're in your 40s and beyond.

    Key Takeaways:

    • 02:10 - Meet Laura and how she got started as a holistic health practitioner and menopause specialist
    • 06:19 - Peri-menopausal symptoms & common problems that women experience
    • 08:09 - Top recommendations for women approaching peri-menopause
    • 09:33 - Biggest nutrition mistakes in this demographic
    • 13:04 - Next steps if women are experiencing peri-menopausal symptoms or having hormonal issues
    • 15:13 - The problem with traditional doctors & medicine
    • 17:40 - The pros & cons of hormone replacement therapy
    • 22:01 - Laura shares her journey with muscle-building over 40-years-old
    • 29:37 - Advice for women starting out with muscle-building & setting realistic expectations
    • 32:51 - You need to know this if you're transitioning from cardio classes to muscle building!
    • 35:41 - How to stay motivated when starting your health and fitness journey
    • 38:26 - Laura's current fitness and nutrition non-negotiable habits
    • 44:02 - Why tracking your food can be a game changer when setting your fitness goals
    • 45:41 - Laura's overall message & mission for women over 40

    Resources Mentioned:

    • Cured Nutrition Code: BossBitch saves 20% off first order

    Connect with Laura:

    • Laura's Hormone Evaluation Survey: https://www.agelesswomensociety.com/hormones
    • Instagram: https://www.instagram.com/so_this_is_50
    • Facebook: https://www.facebook.com/agelesswomensociety/
    • YouTube: https://www.youtube.com/channel/UCA3-oUkAYt18YBf1lzrsFXA
    • Website: https://www.agelesswomensociety.com/home

    Connect with Diane:

    • GET ON MY E-MAIL NEWSLETTER HERE
    • Instagram: https://www.instagram.com/dianeflores_ifbb_pro/
    • Instagram: https://www.instagram.com/amandaglitters/
    • YouTube: https://www.youtube.com/@dianeflores_ifbb_pro
    • Ask me anything! E-mail: diane@venusfitnessstudio.com

    Work with Diane:

    • Join The Goddess Body Project 12 week program!
    • Get your personalized Physique Assessment here!
    • Apply to be on our Competition Team HERE
    • Check out the Ditch Deprivation 12 week Diet Coaching Program
    • Check out the New Client Offer at Venus
    • Join the Sensual Dance Movement and feel confident in your skin
    • Get your FREE backstage packing list for competition here

    Fuel Your Body with the Goods:

    • Fave Boss Bitch Protein Bars - Built Bars *Use Promo Code: "Diane" at check out
    • Try Meal Prep Delivery with FitKitchen Code: Diane10
    • Try this Energy Shot from Magic Mind - Code: BBRadio for 20% off first order
    • Visit Titan Nutrition for the exclusive offer for BossBitch listeners *Promo code BossBitch at check out
    • Visit HiYo for 20% off non-alcoholic beverages HERE
    • Nutrishop Supplement Shop - Code: BossBitch (free shipping)

    Dress Up & Show Up Like a Boss Bitch:

    • Get $10 off Bombshell Sports Wear HERE
    • For 15% off at Pseudo Force Studio Apparel, use Code: BossBitch
    • Salty Savage Fitness Apparel Code: AmandaGlitters
    • For 15% off your purchase at Toxic Angels Bikinis use Code: Diane

    #214 - Why Your New Year's Resolution is Going to Fail Jan 08, 2024
    Show notes

    Summary:

    Don't let 2024 be another year where your New Year Resolutions fail. Diane and Amanda are sharing reasons why it happens for most people, the mistakes people make and don't think about or consider beforehand, and questions to ask yourself before you chip away at a goal. So, whether your resolution is getting in the gym, joining a fitness program or something else, you'll learn how to get specific with SMART goals and start the new year off strong!

    Key Takeaways:

    • 02:37 - How to set a strong foundation for you to achieve your New Year resolutions
    • 04:42 - THIS is the most important thing you need to address
    • 05:12 - What are SMART goals?
    • 12:37 - A SMART goal example breakdown
    • 15:03 - More examples that are keeping you from achieving your health and fitness goals
    • 16:53 - Conscious coffee choices if you're getting Starbies every day
    • 17:35 - How to set up your surroundings for success
    • 18:36 - Why you need to evaluate your social circle and activities
    • 24:30 - Don't forget about this when setting your goals!
    • 26:03 - Questions you need to ask yourself before you commit to a fitness program
    • 31:42 - Why your accountability buddy should NOT be your partner
    • 32:32 - How to pick back up when you fall off track
    • 36:37 - This program is for you if you need the tools and accountability to help you transform your body!

    Resources Mentioned:

    • Join The Goddess Body Project 12 week program!
    • Cured Nutrition Code: BossBitch saves 20% off first order

    Connect with Diane & Amanda:

    • GET ON MY E-MAIL NEWSLETTER HERE
    • Instagram: https://www.instagram.com/dianeflores_ifbb_pro/
    • Instagram: https://www.instagram.com/amandaglitters/
    • YouTube: https://www.youtube.com/@dianeflores_ifbb_pro
    • Ask me anything! E-mail: diane@venusfitnessstudio.com

    Work with Diane:

    • Get your personalized Physique Assessment here!
    • Apply to be on our Competition Team HERE
    • Check out the Ditch Deprivation 12 week Diet Coaching Program
    • Check out the New Client Offer at Venus
    • Join the Sensual Dance Movement and feel confident in your skin
    • Get your FREE backstage packing list for competition here

    Fuel Your Body with the Goods:

    • Fave Boss Bitch Protein Bars - Built Bars *Use Promo Code: "Diane" at check out
    • Try Meal Prep Delivery with FitKitchen Code: Diane10
    • Try this Energy Shot from Magic Mind - Code: BBRadio for 20% off first order
    • Visit Titan Nutrition for the exclusive offer for BossBitch listeners *Promo code BossBitch at check out
    • Visit HiYo for 20% off non-alcoholic beverages HERE
    • Nutrishop Supplement Shop - Code: BossBitch (free shipping)

    Dress Up & Show Up Like a Boss Bitch:

    • Get $10 off Bombshell Sports Wear HERE
    • For 15% off at Pseudo Force Studio Apparel, use Code: BossBitch
    • Salty Savage Fitness Apparel Code: AmandaGlitters
    • For 15% off your purchase at Toxic Angels Bikinis use Code: Diane

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