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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:
    Top 10 tips for reshaping and growing your glutes Apr 21, 2023
    Show notes

    All 'bout butt stuff! Here's what we chatted:

    • (04:00) Our glute stories
    • (07:10) Why form is important for glute success
    • (10:02) Glute activation process
    • (14:50) The glutes exercises we can't live without
    • (25:39) Are you lifting heavy enough??
    • (31:10) Are you doing enough sets and reps?
    • (39:00) Our training split
    • (40:00) How often should I train?
    • (42:20) Isolation exercises
    • (48:30) Recovery and it's role in glute growth
    • (51:32) FOOD! What to eat to grow a butt
    • (55:35) The MOST important thing you gotta do
    • (59:30) How to know if you're gaining muscle or fat?
    • (1:01:27) How to manage prep stress?
    • (1:03:30) When should someone register for a show?
    • (1:05:32) Muscle building supps worth it?
    • (1:08:44) Glute camp info here

    Related links/products mentioned:

    • The Goddess Body Project 12 week program
    • Ditch Deprivation 12 week Diet Coaching Program
    • Ask me anything! E-mail diane@venusfitnessstudio.com
    • New Client Offer at Venus
    • 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
    • Built Bars- Fave BossBitch protein bars *Promo code: Diane at check out*
    • Find me on Instagram: dianeflores_IFBB_Pro
    • Cured Nutrition Code: BossBitch
    • Bombshell Sports Wear Link for $10 off
    • Pseudo Force Studio Apparel Code: BossBitch 15% off
    • Salty Savage Fitness Apparel Code: AmandaGlitters

    CO-HOST:

    • CONNECT WITH Coach Glitter (AKA Amanda)-
      • Instagram: https://www.instagram.com/amandaglitters/

    I hope you enjoy this episode and, if you do, please leave a written review on iTunes (huge THANK YOU to everyone who has written one so far).


    Gymtimidation and gym anxiety- how to deal, grow confidence and kick ass in the gym Apr 17, 2023
    Show notes

    Join us for a chatty podcast on all things gymtimidation:

    Timestamps:

    • (04:00) Why it's important to conquer your gym fears
    • (05:30) Common reasons people are scared to go into the weight room
    • (08:30) Thinking rationally about looking "stupid"
    • (10:50) Remember everyone was new once
    • (15:00) The secret to gaining confidence in the gym
    • (16:40) Gym etiquette in the weight room
    • (18:40) Stop putting fit people on a pedestal
    • (22:40) Don't let your gym outfit and look stop you
    • (26:20) Fake it till you make it or "act as if"
    • (28:56) Going in with a plan to train
    • (33:10) Setting very SPECIFIC goals so you can make shit happen
    • (39:40) IG Q&A- How do we get abs?
    • (42:15) Trouble with mood & energy. Help
    • (45:02) Macro counting important to get back in shape?
    • (49:00) The Goddess Body Project Online!

    Related links/products mentioned:

    • The Goddess Body Project 12 week program
    • Ditch Deprivation 12 week Diet Coaching Program
    • Ask me anything! E-mail diane@venusfitnessstudio.com
    • New Client Offer at Venus
    • 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
    • Built Bars- Fave BossBitch protein bars *Promo code: Diane at check out*
    • Find me on Instagram: dianeflores_IFBB_Pro
    • Cured Nutrition Code: BossBitch
    • Bombshell Sports Wear Link for $10 off
    • Pseudo Force Studio Apparel Code: BossBitch 15% off
    • Salty Savage Fitness Apparel Code: AmandaGlitters

    CO-HOST:

    • CONNECT WITH Coach Glitter (AKA Amanda)-
      • Instagram: https://www.instagram.com/amandaglitters/

    I hope you enjoy this episode and, if you do, please leave a written review on iTunes (huge THANK YOU to everyone who has written one so far).


    Competing/dieting and it's effects on our relationship with food with Celeste Rains-Turk Apr 14, 2023
    Show notes

    Today on BBR I welcomed back Celeste Rains- Turk who is the host of Confessions Of A Bikini Pro Podcast. You can find all her info and what we discussed in the time stamps below:

    Time stamps:

    • (02:40) Why she created FREE FOOD RELATIONSHIP COACHING SERIES
    • (03:42) The wrong mindset going into prep
    • (06:30) Our experiences with prepping to fix our previous prep's weight gain
    • (11:00) Other important variables to track in prep other than scale
    • (14:40) The risk factors with going into bodybuilding
    • (17:19) The reality of women in magazines vs normal bodies
    • (19:02) Her tips on mindless snacking
    • (23:33) Self sabotage and it's detriment to goals
    • (28:30) Cravings and decoding their cause
    • (31:05) Introducing foods that are usually trigger foods
    • (34:20) Why off season is harder than prep
    • (39:00) The worst things to do post show
    • (44:00) My tangent on how bodybuilding goals transfer to real life

    Related links/products mentioned:

    • Ask me anything! E-mail diane@venusfitnessstudio.com
    • Ditch Deprivation 12 week Diet Coaching Program
    • The Goddess Body Project 12 week program at Venus
    • New Client Offer at Venus
    • 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
    • Built Bars- Fave BossBitch protein bars *Promo code: Diane at check out*
    • Find me on Instagram: dianeflores_IFBB_Pro
    • Cured Nutrition Code: BossBitch
    • Bombshell Sports Wear Link for $10 off

    Guest:

    • CONNECT WITH CELESTE-
    • Website: http://www.celestial.fit
    • Instagram: https://www.instagram.com/celestial_fit/
    • All Links: http://www.celestial.fit/links.html

    I hope you enjoy this episode and, if you do, please leave a written review on iTunes (huge THANK YOU to everyone who has written one so far).


    Interview with Bex Ferrell on contest prep, cheating on your diet, pro card attempts, coaching athletes, Apr 11, 2023
    Show notes

    OMG fan girling over this interview with Bex Farrell!!

    Time stamps:

    • (03:00) 7 attempts to get her procard and a 38 week prep
    • (04:10) Bodybuilding teaches you discipline for business
    • (10:20) How she got started in bodybuilding which included pole dancing!
    • (16:54) The misconception about the duration of a prep
    • (23:35) Having control in your prep
    • (26:40) Post show is harder than prep
    • (30:20) Eating disorders and bodybuilding
    • (34:15) One of the BIGGEST mistakes competitors make post show
    • (39:12) The importance of being meticulous in prep
    • (42:49) Hunger as a normal person vs in contest prep/dieting
    • (46:11) What most people need to succeed
    • (50:45) Telling clients they are not ready to compete

    Guest:

    • Connect with Bex
      • Instagram: https://www.instagram.com/fitness_bex
      • All her links: https://linktr.ee/FitnessBexCoaching

    Related links/products mentioned:

    • The Goddess Body Project 12 week program
    • Ditch Deprivation 12 week Diet Coaching Program
    • Ask me anything! E-mail diane@venusfitnessstudio.com
    • New Client Offer at Venus
    • 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
    • Built Bars- Fave BossBitch protein bars *Promo code: Diane at check out*
    • Find me on Instagram: dianeflores_IFBB_Pro
    • Cured Nutrition Code: BossBitch
    • Bombshell Sports Wear Link for $10 off
    • Pseudo Force Studio Apparel Code: BossBitch 15% off
    • Salty Savage Fitness Apparel Code: AmandaGlitters

    I hope you enjoy this episode and, if you do, please leave a written review on iTunes (huge THANK YOU to everyone who has written one so far).


    We are going into a summer shred! This is how we will do it + wanna do it with us??? Apr 08, 2023
    Show notes

    Ok we are on our bullshit for the summer. We DON'T believe in being in a diet or cut year round. So it's time for us to peel back some layers for the summer. Here's what we talked about...

    Timestamps:

    • (02:40) Saying your goals out loud (on socials) makes it real
    • (05:20) Amandas plan for this year in competing
    • (08:20) How we can get leaner with flexibility
    • (09:10) The importance of diet cycling
    • (10:40) Our end goals for this summer
    • (14:10) Why checking in with a coach expedites your results
    • (16:00) What our training looks like in a cut
    • (20:25) The Goddess Body Project designer program
    • (25:20) Workouts that are all wrong for body shape change
    • (27:26) Our cardio going into our cut
    • (33:15) Why I don't want to lose much weight in this cut
    • (35:19) What our calories will be and meal plan vs macros
    • (42:46) Alcohol in a cut???
    • (49:50) Hormones, supplements and PED's
    • (56:40) How you can join in the cut from anywhere in the world
    • (1:00:50) Q&A- Digestion in prep?
    • (1:02:40) Q&A- How high do we take protein in prep?
    • (1:03:59) Q&A- How to deal with a plateau
    • (1:06:42)Q&A- Am I drinking too much caffeine?
    • (1:07:48) Q&A- Nervous about being low carb in prep, help!

    Watch this Podcast on YouTube or Instagram

    Related links/products mentioned:

    • The Goddess Body Project 12 week program
    • Ditch Deprivation 12 week Diet Coaching Program
    • Ask me anything! E-mail diane@venusfitnessstudio.com
    • New Client Offer at Venus
    • 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
    • Built Bars- Fave BossBitch protein bars *Promo code: Diane at check out*
    • Find me on Instagram: dianeflores_IFBB_Pro
    • Cured Nutrition Code: BossBitch
    • Bombshell Sports Wear Link for $10 off
    • Pseudo Force Studio Apparel Code: BossBitch 15% off
    • Salty Savage Fitness Apparel Code: AmandaGlitters

    CO-HOST:

    • CONNECT WITH Coach Glitter (AKA Amanda)-
      • Instagram: https://www.instagram.com/amandaglitters/

    I hope you enjoy this episode and, if you do, please leave a written review on iTunes (huge THANK YOU to everyone who has written one so far).


    Tired, lacking motivation, workouts feeling tougher than usual? Try this Apr 03, 2023
    Show notes

    Today we discuss deloading, how to know when you need to scale back or take a break:

    Time stamps:

    • (3:53) Why we need a de-load this week
    • (5:30) Signs to know when you need to de-load
    • (13:00) Do you really need a week off?
    • (17:05) How to de-load step by step
    • (29:11) The controversy on cold therapy for recovery
    • (32:00) The benefits of a de-load and why it's important
    • (35:05) Some gym playlist recommendations
    • (39:04) Training with injuries

    Related links/products mentioned:

    • Ditch Deprivation 12 week Diet Coaching Program
    • Ask me anything! E-mail diane@venusfitnessstudio.com
    • The Goddess Body Project 12 week program at Venus
    • New Client Offer at Venus
    • 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
    • Built Bars- Fave BossBitch protein bars *Promo code: Diane at check out*
    • Find me on Instagram: dianeflores_IFBB_Pro
    • Cured Nutrition Code: BossBitch
    • Bombshell Sports Wear Link for $10 off
    • Pseudo Force Studio Apparel Code: BossBitch 15% off
    • Salty Savage Fitness Apparel Code: AmandaGlitters

    CO-HOST:

    • CONNECT WITH Coach Glitter (AKA Amanda)-
      • Instagram: https://www.instagram.com/amandaglitters/

    I hope you enjoy this episode and, if you do, please leave a written review on iTunes (huge THANK YOU to everyone who has written one so far).


    Interview with Lawna Dunbar IFBB Bikini Pro- Olympia, competing, prep, post show and more Mar 29, 2023
    Show notes

    Today on the podcast I had the pleasure of interviewing Lawna Dunbar IFBB Pro

    Timestamps:

    • (02:29) How she got into bodybuilding and competing
    • (05:53) Losing on a national stage and coming in last
    • (09:50) Her daily routine for success on stage
    • (13:23) Training body part split for the Olympia
    • (16:15) Dieting for stage
    • (23:20) How she balanced 14 shows last year with real life
    • (25:33) How to travel, compete, make up, tan and food budget in prep
    • (31:30) Her posing skills and how she learned
    • (34:18) Competing with her husband
    • (36:35) Her least fave part of prep
    • (39:11) Her recovery and body work strategy
    • (40:45) Prep food hacks
    • (44:35) Avoiding post show bingeing and food hoarding
    • (45:21) Post show body dysmorphia and food stress
    • (48:57) What her goals are moving forward in bodybuilding

    Related links/products mentioned:

    • Ditch Deprivation 12 week Diet Coaching Program
    • Ask me anything! E-mail diane@venusfitnessstudio.com
    • The Goddess Body Project 12 week program at Venus
    • New Client Offer at Venus
    • 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
    • Built Bars- Fave BossBitch protein bars *Promo code: Diane at check out*
    • Find me on Instagram: dianeflores_IFBB_Pro
    • Cured Nutrition Code: BossBitch
    • Bombshell Sports Wear Link for $10 off
    • Pseudo Force Studio Apparel Code: BossBitch 15% off
    • Salty Savage Fitness Apparel Code: AmandaGlitters

    Guest:

    • CONNECT WITH Lawna Dunbar-
      • Instagram: https://www.instagram.com/ifbbpro_lawna/

    I hope you enjoy this episode and, if you do, please leave a written review on iTunes (huge THANK YOU to everyone who has written one so far).


    These inconsistencies will halt your fat loss/weight loss progress + macro hacks and dieting tips Mar 20, 2023
    Show notes

    Today we discuss so many nutrition related topics continued:

    Time stamps:

    • (05:02) tracking inconsistencies in MyFitnessPal and macro tracking hacks
    • (10:50) Fueling for training and performing in the gym and what to avoid
    • (15:30) Training fasted? Do this
    • (20:05) How to get in so much water?
    • (21:25) Post work out meal ideas
    • (27:04) Our fave snack- Protein cereal!
    • (30:05) A sad snack you don't want to fall prey to
    • (32:53) Trigger foods and why you need to be aware
    • (36:55) Q from Instagram- Wanting more deficiiton, how do I know if i need a deficit?
    • (45:05) Q from Instagram- Why can't I get myself into the gym (gymtimidation)?
    • (53:30) Q from Instagram- How ethnic can you get with your food in prep?
    • (56:00) Q from Instagram- Struggling with sleep in prep, help?
    • (1:01:40)Q from Instagram- What is Ditch Deprivation?
    • (1:06:20) Q from IG- How soon before my show should I get waxed?

    Related links/products mentioned:

    • Ditch Deprivation 12 week Diet Coaching Program
    • Ask me anything! E-mail diane@venusfitnessstudio.com
    • The Goddess Body Project 12 week program at Venus
    • New Client Offer at Venus
    • 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
    • Built Bars- Fave BossBitch protein bars *Promo code: Diane at check out*
    • Find me on Instagram: dianeflores_IFBB_Pro
    • Cured Nutrition Code: BossBitch
    • Bombshell Sports Wear Link for $10 off
    • Pseudo Force Studio Apparel Code: BossBitch 15% off
    • Salty Savage Fitness Apparel Code: AmandaGlitters

    CO-HOST:

    • CONNECT WITH Coach Glitter (AKA Amanda)-
      • Instagram: https://www.instagram.com/amandaglitters/

    I hope you enjoy this episode and, if you do, please leave a written review on iTunes (huge THANK YOU to everyone who has written one so far).


    Macro dieting workshop #1. What are they, why they are important and basic getting started tips Mar 13, 2023
    Show notes

    Today we dive into macro based dieting/tracking.

    Plus our 12 Week Diet Coaching program HERE is OPEN for enrollment for a short period of time.

    PLUS we have an online ZOOM workshop on Sunday, March 19th @10am pst for free here.

    Time stamps:

    • (01:33) What is a macro and why it's different than tracking calories?
    • (03:40) Diane's Keto rant and why it's not sustainable
    • (08:06) The word we HATE when women want to make body change
    • (11:05) Where to start your journey with macros
    • (12:45) The reality check most people need to hear
    • (15:25) Quit worrying about these things that don't matter
    • (18:40) Importance of reading nutrition labels
    • (25:00) Un-complicating macros
    • (29:23) Episodes 44, 45 and 46 for a deep dive in macros
    • (30:40) An example of 100gm of protein in a day
    • (34:10) Using a food scale
    • (37:24) How to measure nut butter properly
    • (40:43) Q&A-How to control a potential binge?
    • (44:06)Q&A- Bottled protein shakes? Ok or no?
    • (49:02) Q&A- Struggle with off season fluffiness, help!
    • (50:52) Why being shredded and uber lean isn't normal
    • (55:22) Why an all inclusive vacation after prep is a bad idea
    • (56:40) Working with clients who want to dictate their macros
    • (1:02:16)Ditch Deprivation Workshop on Zoom Sunday, March 19th @ 10am pst
    • (1:04:34) OUR SHIRTS "Fuck Your Feelings" from Pseudo Force Studio. Get yours w/code: BossBitch to save 15%

    Related links/products mentioned:

    • Ditch Deprivation 12 week Diet Coaching Program
    • Ask me anything! E-mail diane@venusfitnessstudio.com
    • The Goddess Body Project 12 week program at Venus
    • New Client Offer at Venus
    • 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
    • Built Bars- Fave BossBitch protein bars *Promo code: Diane at check out*
    • Find me on Instagram: dianeflores_IFBB_Pro
    • Cured Nutrition Code: BossBitch
    • Bombshell Sports Wear Link for $10 off
    • Pseudo Force Studio Apparel Code: BossBitch 15% off

    CO-HOST:

    • CONNECT WITH Coach Glitter (AKA Amanda)-
      • Instagram: https://www.instagram.com/amandaglitters/

    I hope you enjoy this episode and, if you do, please leave a written review on iTunes (huge THANK YOU to everyone who has written one so far).


    Abs By Amy Guest Interview- 6 kids and a 6 pack IS possible! Mar 10, 2023
    Show notes

    SO, SO excited to have Amy Williams, from @absbyamy on Instagram, for this wonderful interview

    Time stamps:

    • (2:03) What got her into competing/fitness after her 6th child
    • (5:20) How she got the name "Abs By Amy"
    • (6:37) How she felt about competing
    • (7:20) What she learned from competing
    • (10:17) Post show blues
    • (11:07) Her current fitness and diet routine
    • (14:57) Weight training and body change
    • (18:10) Prepping with 6 kids
    • (23:00) Binging post show
    • (30:06) Pregnancy and training
    • (32:40) Organization and planning with 6 kids
    • (36:27) How her Instagram blew up
    • (40:34) Her fave ab exercises

    Related links/products mentioned:

    • Ask me anything! E-mail diane@venusfitnessstudio.com
    • Ditch Deprivation 12 week Diet Coaching Program
    • The Goddess Body Project 12 week program at Venus
    • New Client Offer at Venus
    • 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
    • Built Bars- Fave BossBitch protein bars *Promo code: Diane at check out*
    • Find me on Instagram: dianeflores_IFBB_Pro
    • Cured Nutrition Code: BossBitch
    • Bombshell Sports Wear Link for $10 off

    Guest:

    • CONNECT WITH AMY-
    • Website: https://www.absbyamyfitness.com/
    • Instagram: https://www.instagram.com/absbyamy/
    • All Links: https://linktr.ee/absbyamy

    I hope you enjoy this episode and, if you do, please leave a written review on iTunes (huge THANK YOU to everyone who has written one so far).


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