Confessions of a Bikini Pro

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COACHES' SERIES; TEAM COSMIC BODIES Jan 09, 2021

Show notes

On this episode of coaches' series Celeste Rains-Turk features the power couple behind Team Cosmic Bodies featuring Lauren Dannenmiller who has a BS in Health Science and has been a guest on the show as an IFBB bikini pro who won the 2017 NPC National bikini overall champion title and competitor Kyle Burns who has his BS in health and exercise science and is in pre doctorate stages for physical therapy. Celeste starts off the episode by asking Lauren and Kyle to share their coaching philosophy. Kyle explains how their priority is to take the most responsible approach possible and heavily emphasize educating their clients. Celeste then asks Kyle what inspired him to pursue his doctorate in Physical Therapy while also running his business. After discussing his goals in terms of his education, Celeste uses Kyle's response to transition into the question of how he and Lauren know how far they can push an athlete. Lauren shares her thoughts on how both the athlete's level their goals help determine how hard she will push them during their prep. Both Lauren and Kyle highlight the importance of trust and communication with their clients and how that affects the levels they are willing to push them to. Next, Celeste asks them how they prioritize their energy and focus since they coach clients at various levels and goals. Then, Lauren, and Kyle discuss their thoughts on a natural athlete's potential for success in the NPC given that they may not be genetically gifted. Lauren and Kyle share their experiences and insight about the importance of patience and understanding that natural athletes, especially new to competing, need to be realistic with their expectations and timelines for their goals and how "living the lifestyle" will benefit them long term. Lauren, having been a natural athlete her entire competing career, shares valuable insight from her own experiences and again emphasizes how patience is key for both success and longevity in the sport. From there, Celeste asks Lauren and Kyle how they prioritize their clients hormone health. Lauren mentions why her and Kyle prefer longer preps for their clients and how that method allows for refeeds and diet breaks which both can help maintain healthy hormone levels for as long as possible during prep. They also mention how tracking a female competitors cycle adds to their data collection for their prep and how it plays a role in how they can better coach their clients. Celeste then asks Lauren and Kyle how they deal with the mental and emotional demands involved with coaching. The couple shares that although it's still a work in progress, they have learned from their mentors about the importance of setting boundaries and specifying days or time away from work. They share that they feel this will give them not only longevity in coaching but allows for them to invest time and attention to their relationship. Next, Celeste asks Lauren and Kyle what they feel makes a good coach and team. The couple discusses what they feel is important and also mention goals they have for the future of Team Cosmic Bodies while still sticking to their principles and philosophies. Celeste then asks Lauren and Kyle what important questions an athlete should ask during the initial interview process and afterwards they share some of their coaching pet peeves. Celeste then asks Lauren and Kyle's opinion on politics in competing. The conversation transitions into athlete qualities, and Celeste has Lauren and Kyle share what they feel separates the good from the phenomenal athletes. After discussing coaching philosophy Celeste starts the hypothetical round of questions. Celeste starts off the round by asking: if she was a competitor with overall wins under her belt, wanting to hit the national circuit yet is looking for a new coaching approach, why would she hire Lauren and Kyle. Lauren shares her experiences on her journey through various national shows on her road to pro and explains why those lessons make her a great coach. Next, the couple discusses how they address clients who express that they don't feel they are ready for their upcoming show. Lauren and Kyle also share what they would like a first time competitor to know before deciding to commit to a contest prep. Celeste then asks how the couple approaches training and nutrition when a client comes to them after a bad rebound. Lastly, Celeste asks if Lauren and Kyle would still put an athlete on stage if they have executed their plan to a tee, except for their posing and stage presentation. Celeste then moves on to the rapid fire round of questions, asking the couple to give short one-sentence answers to topics such as waist trainers, macros vs meal plans, fed vs fasted, and HIIT or steady state cardio, water cutting and supplements. Based off of their responses, Celeste takes the lead and asks Lauren and Kyle to expand on their thoughts on water cutting during peak week and before a show. Next, Celeste asks the couple to share why they advocate for the use of creatine. After discussing creatine and other supplementation, Kyle shares his thoughts on waist trainers. To conclude the episode, Lauren and Kyle tell listeners where and how they can find and connect with them further. CONNECT WITH TEAM COSMIC BODIES:Team Instagram: www.instagram.com/teamcosmicbodies/ Website: www.teamcosmicbodies.com/ YouTube: www.youtube.com/channel/UCmbcjRZI6xOxUgopZ2BwH7w Lauren: IG: www.instagram.com/laurendannenmiller/ All Links: linktr.ee/laurendannenmiller Kyle:IG: www.instagram.com/kyledburns1/ CONNECT WITH CELESTE:INSTAGRAM: www.instagram.com/celestial_fit/ WEBSITE: WWW.CELESTIAL.FIT Post-Show Blues, Food Relationship Coaching, & On-Demand Mindset Coaching for Competitors: www.celestial.fit/work-with-me.html Time Stamps:[0:50] Celeste introduces Lauren and Kyle, the coaches and owners of Team Cosmic Bodies. [2:00] Celeste asks Kyle to share the team's coaching philosophy. [5:48] Celeste asks Kyle what inspired him to go for his doctorate while running his business. [8:50] Lauren and Kyle discuss how they know how far to push their athletes. [14:00] Celeste asks Lauren and Kyle how they prioritize their focus and energy with clients of many different levels. [15:45] Lauren and Kyle share their opinions on an athlete's potential for success in the NPC if they are not genetically gifted. [19:45] Lauren and Kyle share how they discuss with their clients realistic expectations, goals, and timelines for muscle gain in natural athletes. [21:55] Celeste asks Kyle and Lauren how they prioritize their clients hormone health. [28:00] Lauren and Kyle share how the deal with the mental and emotional demands involved with coaching. [32:30] Celeste asks what makes a coach a good coach and a team a good team. [36:00] Lauren and Kyle discuss what questions they feel athletes should ask before hiring a coach. [38:15] Lauren and Kyle share their industry pet peeves. [41:35] Celeste asks Lauren and Kyle about politics in competing. [43:40] Lauren and Kyle talk about the differences between good and phenomenal athletes. [46:10] Celeste starts the hypothetical round of questions. [57:50] Celeste starts the rapid fire questions. [59:45] Celeste asks Lauren & Kyle to expand on their response to water cutting. [61:50] Celeste asks why Lauren & Kyle advocate for the use of creatine. [63:30] Kyle shares on his thoughts on waist trainers. [69:30] Lauren and Kyle share how listeners can connect with them further.

COACHES' SERIES; Hillary Giuda Philpott-HGP Elite Jan 08, 2021

Show notes

In this episode, Celeste sits down and talks with Hillary Giuda Philpott, a mother of 2, certified personal trainer and nutrition coach who started training competitors in 2017 & opened her own home gym in 2018. Hillary went into coaching full time in 2019 and is the owner of Team HGP Elite. Celeste starts off the episode by asking Hillary to give a brief summary of her coaching philosophy. Next, Celeste asks Hillary about her "whole picture" approach she takes and how understanding her clients lifestyle outside of fitness helps her prepare and provide them the best tools for success. Hillary shares an example of how stress can play a role in a clients results and how that can affect progress instead of the body's response to the prescribed plan. After discussing how understanding lifestyle factors influences her coaching strategies, Hillary shares her thoughts on how she knows how hard to push a client given their goals. Celeste then uses a piece of Hillary's response to transition into the topic of hormonal health and asks how Hillary how she prioritizes hormone health for her clients. Next, Hillary shares her thoughts on what she feels makes a good coach a good coach, or a team a good team. She emphasizes the importance of understanding the body's functions, limits, and when it is and is not appropriate to push a client to certain extremes. Hillary highlights that it is important for a coach to have good people skills so their clients will not feel fear or anxiety during check ins. Regardless of whether a client has perfectly executed their plan or have encountered an obstacle, they should feel a level of comfort and peace to be able to openly discuss that with their coach. After sharing her thoughts on client-coaching relationships and the trust that should come with that, Celeste asks Hillary if she has any pet peeves regarding coaching or the fitness industry as a whole. She shares a personal experience she had in where a coach made her feel like she wasn't good enough and that she had to prove her worth as an athlete via the execution of her plan, and how she vows to never let her clients feel less than one another on her team. Celeste briefly dives into the psychology behind athletes working to please coaches instead of for self gratification and affects, both positive and negative, that can have on ones mentality. Celeste then asks Hillary how she prioritizes her energy and focus on her clients of different levels, as she works with women who have goals for both lifestyle and competition. Switching gears, Celeste asks Hillary what qualities or characteristics she feels separates a good athlete from a phenomenal athlete. Hillary shares her thoughts on this topic with her personal experiences as a competitor. She also emphasizes that while she believes competing is possible for everyone, it must be made a priority for one to be successful. After sharing her thoughts, Celeste asks Hillary how she personally deals with the physical, mental, and emotional tolls that come with being a coach. Once again, Hillary shares how her experiences as a competitor helps her empathize and relate to her clients on a deeper level, and the strategies she uses when facing difficult situations. Next, Celeste touches on the camaraderie amongst the athletes on Hillary's team and asks how she was able to foster such a supportive environment. Hillary admits that she isn't quite sure how the strong camaraderie came to be, but expresses her pride in the fact that all her clients seem to connect, regardless of their goal, current fitness level, or physical location. Next, Celeste asks Hillary's opinion on politics and competing. Hillary shares her thoughts, again both personal and from experiences with clients. She also shares her insights on a natural athlete's potential for success in the NPC without being "genetically gifted." Hillary emphasizes the importance of understanding that while all goals are attainable, everyone's timeline for achieving said goals will be very different. To conclude the philosophical round of questions, Celeste asks Hillary if there is anything she wishes potential clients would ask her, or any coach, in the initial interview process. Hillary shares that she feels a client should always feel comfortable to ask a coach the why's behind their plan and be able to always have an open and honest line of communication. Moving on, Celeste starts the hypothetical round of questions. Hillary highlights the strengths she brings to the table and the strategy she would take when bringing an athlete to the national stage. While discussing her approach to programming and rebounds, Hillary addresses the importance of continuing to follow a reverse diet despite the setback instead of resorting to once again restricting food, as the focus should be on a client's recovery instead of going back to caloric restriction as a form of punishment. Both Celeste and Hillary discuss the importance of understanding the psychology aspect of a rebound and the strategies to use with clients to set them up for success in terms of getting their consistency back on track. To finish up the hypotheticals round, Celeste asks Hillary if a competition client has been consistent with everything except their posing, whether or not she would still let them step on stage. They reference Celeste's food relationship program and resources which Hillary has found success in sending her clients to. Free Food Series: www.celestial.fit/foodseries Food Relationship Healing & Discovery Program: www.celestial.fit/foodfreedom Celeste then moves into the rapid fire round of questioning, where she has Hillary give a short answer on a handful of topics, including meal plans versus macros, waist trainers, and fasted cardio. After sharing her responses, Hillary expands on the topic of macros versus meal plans and she emphasizes that what matters most about a diet is not the type but whether or not it is sustainable. Next, Celeste asks Hillary to elaborate on her opinion of fed versus fasted cardio, as Hillary had a strong reaction to the initial question. Hillary shares her reasoning behind her cardio preference and then gives some insights to her thoughts on supplements. To conclude the episode, Celeste asks Hillary to share her website and social media channels so listeners can connect with her further. CONNECT WITH HILLARY: TEAM IG PAGE: https://www.instagram.com/team_hgp_elite/ HILLARY IG PAGE: https://www.instagram.com/hillary_giuda_philpott/ CONNECT WITH CELESTE: WWW.CELESTIAL.FIT https://instagram.com/celestial_fit Time Stamps: [0:50] Celeste introduces Hillary Giuda Philpott of Team HGP Elite. [2:10] Celeste asks Hillary to summarize her coaching philosophy. [4:15] Hillary shares how understanding the "whole picture" of a clients lifestyle helps her give them the best tools for success. [6:30] Celeste asks Hillary how she knows how far she can push a client. [8:50] Hillary talks about how she makes her clients hormone health a priority. [11:40] Celeste asks Hillary to expand on her thoughts about what makes a good coach or team truly a good coach/team. [15:00] Hillary shares some pet peeves she has about coaches and the fitness industry. [19:25] Hillary talks about how she prioritizes her time, energy, and focus amongst her athletes. [22:25] Celeste asks Hillary her opinion on what she feels separates a good athlete from a phenomenal athlete. [25:00] Celeste asks Hillary what physical, mental, and emotional tolls coaching takes on her and what she does to handle those emotions. [28:00] Celeste asks Hillary how she's fostered an environment of camaraderie amongst the athletes on her team. [32:00] Hillary shares her opinion on politics and competing. [35:40] Celeste asks Hillary her opinion on athletes success in the NPC without being genetically gifted. [37:40] Celeste has Hillary share what she wishes clients would or wouldn't ask in an initial conversation or interview with a coach. [44:30] Celeste starts the hypotheticals round of questions by asking Hillary if she were an athlete wanting to make a coaching switch before hitting the national circuit, why would she hire Hillary? [46:00] Hillary shares how she would respond to a client who is questioning whether or not she is ready being 4 weeks out from a show. [47:45] Hillary shares what she would want a potential competition prep client to know before committing to competing. [49:50] Celeste asks how Hillary approaches nutrition and training plan for a client who's had a bad rebound after a show. [53:00] Hillary expands on why competitors shouldn't continue to restrict after a rebound or slipping up on their reverse. [57:00] Celeste asks Hillary if she would put a client on stage even knowing that she is not fully prepared in terms of presentation. [60:10] Celeste starts off the rapid fire questions asking Hillary about waist trainers, macros vs meal plans, fasted cardio, etc. [61:15] Hillary expands on her response to macros vs. meal plans. [63:35] Celeste asks Hillary to expand on the topic of fasted vs fed cardio. [65:15] Hillary quickly expands on her opinion about supplements. [66:30] Hillary shares where people can find & connect with her further

COACHES' SERIES; ADAM ATKINSON-SEE YOU LATER LEANER Jan 07, 2021

Show notes

Today, host Celeste Rains-Turk interviews Adam Atkinson of See You Later Leaner who has had a passion for fitness and health since he was young as his dad and he created their own home gym which sparked a passion for lifting much like his fathers passion. He has been a powerlifter and nationally qualified bodybuilder himself. He turned his love of lifting into a career training at a local YMCA in 2002 with his issa certification. As his client base grew he founded SYLL in Columbus, Ohio to provide proper nutrition on top of training. He has been coined the diet doc of his town and works with people from all walks of life and of course competitors. His success in the NPC, IFBB, and other federations has led to many top placings, pro cards, and ultimately dream making which is his true passion In this educational and informative episode, coach Adam discusses the personal and professional trials and tribulations he tackles as a contest prep coach. Adam and Celeste dive deep into topics concerning Adam's coaching philosophy, prioritizing the health of his clients, and ways to make sure the body is ready for the rigors of prep. Adam elaborates on the attributes and separating factors between good athletes versus athletes that are truly exceptional. He goes on to talk about the use of PEDs with amateur athletes, and sheds light on the rumors associated with "politics" in competing. In the rapid-fire round, Celeste inquires about many hot topics in the realm of bikini prep; Adam answers, providing listeners with his honest and experience based input. Adam's level of commitment to his clients and passion for coaching radiates throughout this episode, as he provides touching and personal experiences during his time as a competition prep coach. Of course, Adam provides ways for listeners to connect with him on social media, as well as his website. This is certainly an episode you don't want to miss! Connect with Adam Instagram: https://instagram.com/seeyoulaterleaner Website: https://www.seeyoulaterleaner.com Connect with Celeste: Instagram: https://instagram.com/celestial_fit Website: http://www.celestial.fit Episode Time Stamps: [1:34] Celeste introduces Adam to the show [2:20] Adam's coaching philosophy [3:45] Adam talks about how he prioritizes health with his athletes [6:04] Talking about determining how far to push an athlete [7:42] Hormones/panels to run to determine if someone is healthy for prep [9:40] Adam explains a "sympathetic state" [11:57] Adam shares what potential clients should look out for before seeking a coach [14:36] Attributes that make a good coach/athlete team [17:17] Characteristic of good athletes vs phenomenal athletes [19:37] Adam talks about the demands and struggles of coaching [21:40] Adam describes how he prioritizes the needs of different IFBB Professionals [25:45] Can natural athletes do well in the NPC if they are not genetically favored? [28:50] Politics in competing? [32:45] Celeste gives various hypothetical competitor scenarios, Adam answers how he would address them accordingly [37:03] Adam describes how he would help a struggling client post-show [38:40] Putting a competitor who has a great physique but struggles with posing on stage [41:38] Adam talks about benefits/risks of waist trainers [42:50] Adams take on the "if it fits your macros" vs "meal plan" dieting [46:25] Limiting water intake/cutting water [46:43] Steady state vs HIIT cardio workouts [47:03] Best supplements/vitamins for competitors [49:15] Adam talks about an experience where he had to fire a client [50:10] Adam describes how to get the most out of steady-state cardio sessions

COACHES' SERIES; TEAM ATLAS-James Ayotte, Jennifer Dorie, & Angeline Jeanson Jan 06, 2021

Show notes

Today, Host Celeste Rains-Turk sits down with members of Team Atlas, including James Ayotte, Angeline Jeanson, and Jennifer Dorie. James started coaching in 2016 and has made 21 IFBB pros in the past 2 years. He currently has 2 of the Top 5 bikini Olympians & had 4 bikini Olympians in 2020. Angeline is the head posing coach and builds their athletes' complete look. She is an IFBB bikini pro and a mechanical engineer. Jennifer has a degree in Kinesiology, and placed 2nd at the prestigious 2020 Olympia. The conversation begins with James discussing the detailed philosophy of Team Atlas and what sets them apart. James says that each detail is cared for, from bracelets to suit color. The most important thing is the quality of the athletes produced. Each athlete gets individual service, no one is just a number. Celeste asks James to discuss how they manage having so many athletes. Many tasks are delegated to Jen and Angeline, such as administrative tasks, as well as getting multiple points of view from Jen and Angeline. James credits organization for their success. They never procrastinate. Jen says they all thrive off of being productive and enjoying what they do. Angeline talks about the most important things the athletes need to focus on in each posing session. She coaches technique first then works on the details. She selects every detail about their look, including suit connectors, cut and color. James expands on suit selection and its importance and how it's so difficult to get the perfect cut and color. Regarding what sets apart a good athlete from a champion athlete, James starts with a bad athlete as someone who doesn't have great genetics and doesn't follow the plan. A good athlete begins with someone who follows protocol and makes corrections and listens to feedback. A great athlete is someone who cares deeply about their progress. Jen agrees that being coachable is important. The athlete has to take ego out of the process. James says the best athlete can put their egos aside. Angelina says she agrees with the ego element. She wants each athlete to look their best on stage and sometimes sees athletes unwilling to listen to her advice and they get limited by their egos. James says he, Jen, and Angelina are all very different and all the same. They have different approaches but are all detailed and organized. James talks about the fine balance between pushing an athlete and prep while keeping them as healthy as possible. He admits that prepping is not the healthiest thing. Bodybuilding is an extreme sport and requires an athlete to experience hunger. He would never do anything extreme to get an athlete on stage. He would say no and recommend a later show. He hates short prep because it doesn't allow for time to practice posing, also. Jen says sometimes clients have unrealistic expectations and she has to be honest with the athlete that they will not be healthy and show ready. Extreme preps also make the rebound much harder. Celeste asks James for his thoughts on the claims that politics play a role in judging outcomes. He and Jen both say it's ridiculous and a cop-out. There are no free wins, they are all earned in the IFBB. The judges want the best athlete to win on show day. There is a panel of judges as an insurance to keep fair judging. James brings up the point that Instagram photos look different than stage comparison photos, which can show more detail. Angelina says that the overall look matters in judging and can take away from a great physique. Fifty percent of the battle is your presentation and posing. If you're going to make a choice, like an unusual hair cut or suit color, everything else has to be on point. Celeste asks Angeline what they would do if they had an athlete whose physique is on point but their posing is lacking. Would they still put them on stage? Angeline is honest with the athlete how their posing will hinder them. She says it's on them if they decide to ignore their posing practice and still get on stage. Celeste asks James what he would want someone to know before they commit to competing. James says they are very passionate about their jobs and wants their athletes to have the best experience. They aren't driven by the money, they have passion for their athletes. Jen says if you aren't willing to give 100%, then Team Atlas isn't for you. They expect a lot and have high standards. They have never declined an athlete because of genetics, only because of work ethic and mindset. Next, the team discusses how they would handle an athlete who doesn't feel ready but is physically ready. They would encourage them to stop looking in the mirror! Send check-ins and listen to the coaches. If James isn't worried, the athlete shouldn't be worried. James likes to have athletes ready ahead of time so they can cruise into the show and have a more refreshed body. If an athlete isn't going to be ready but still wants to compete at a specific show, she asks what their goals are for the show. If it's just a matter of having fun and bringing their best, then she thinks it's fine they still choose that show. They would never tell an athlete they are capable of something they aren't. They want their athletes to have realistic goals. Celeste asks their approach to an athlete that has a bad post-show rebound. James explains how the metabolism is affected at the end of prep and how a reverse is necessary to bring it back to a higher rate. He says reverse is harder than prep because the show is over but they still need to stay on track. For the last hypothetical question, Celeste asks if an athlete that is one year into competing and wants to turn pro, why would they hire Team Atlas? James says he would actually encourage the athlete to stick with their current coach if they are doing well. Jen says if this happens, usually there is an issue. If you're happy where you are, then don't shop around. But if you have to chase your coach for check ins, then you should inquire about a new coach. Celeste begins the rapid fire questions with seven questions and each coach gives short answers. To see all questions asked in the coach series you can visit the main blog breaking it down After finishing the rapid fire questions, Celeste asks where the egg term came from. James says it was something silly that came from another client referring to himself as an egg when he had to shave his head and beard for a show. Celeste wraps up by thanking Team Atlas for joining her on the podcast. WAYS TO CONNECT: CONNECT WITH TEAM ATLAS: IG: https://www.instagram.com/teamatlasmtl/ WEBSITE: WWW.TEAMATLASMTL.COM CONNECT WITH JAMES: MIND LEADER IG: https://www.instagram.com/mindleader/ MIND LEADER YOUTUBE: https://www.youtube.com/channel/UC3RId73Xm0CHY6v1cycCMfA CONNECT WITH JEN DORIE: IG: https://www.instagram.com/jenniferdorie_ifbbpro/ YOUTUBE: https://www.youtube.com/channel/UCiQs8mwt1BfGc6bREoPxBkg CONNECT WITH ANGELINE: IG: https://www.instagram.com/angelinejeanson/ ALL LINKS: https://linktr.ee/PosingbyA CONNECT WITH CELESTE: https://www.instagram.com/celestial_fit/ SIGN UP FOR THE FREE FOOD RELATIONSHIP COACHING SERIES: https://celeste-rainsturk.clickfunnels.com/free-food-relationship-mentorship Get Access to the Free Post-Show Blues Coaching Series: https://celeste-rainsturk.clickfunnels.com/free-7day-post-show-personal-development-coaching-series EPISODE TIME STAMPS: [1:00] Celeste introduces Team Atlas [2:10] James talks about his coaching philosophy. [3:19] Celeste asks how they manage to have so many athletes. [6:40] Angeline talks about their approach to posing. [8:53] James expands on suit selection and its importance. [10:00] The group talks about what sets apart a good athlete from a great athlete. [21:10] Celeste asks how they determine how far to push an athlete. [26:20] James talks about the claim of politics in judging. [31:33] Celeste asks the group some hypothetical questions. [36:04] The team talks to how they would handle an athlete who doesn't feel ready but is physically ready. [41:53] Celeste asks their approach to an athlete that has a bad post-show rebound. [46:00] Celeste asks about a hypothetical scenario regarding coach selection. [49:16] Rapid fire questions begin. [63:43] Celeste asks about the origin of the egg term. [65:40] Celeste wraps up the conversation thanking James, Jen, and Angeline for joining her.

COACHES' SERIES; GLAM GIRL BIKINI Jan 05, 2021

Show notes

COACHES' SERIES; NICOLE FERRIER Jan 04, 2021

Show notes

In this episode, Celeste kicks off the second round of Coach's Week by speaking with Nicole Ferrier, an online lifestyle and competition coach who is also the host of her own podcast, Beyond the Bikini, and who is an NPC Bikini athlete and has competed in 18 shows. Celeste also emphasizes Nicole's education credentials and certifications and highlights that Nicole also focuses on prioritizing her clients mental health and food relationships in both the lifestyle and competition realms. First, Celeste breaks down the types of questions she will be asking Nicole so both Nicole and the listeners can understand the structure of this new Coach's Series. Celeste starts off with a round of philosophy questions, asking Nicole to summarize her personal philosophy and coaching style. Nicole then goes on to share how she handles the mental, physical and emotional demands that coaching can have as she is a coach who is heavily invested in her clients results and progress. Celeste mentions how Nicole emphasizes educating her clients and how she works with them on their relationship with food. Nicole shares how she works with clients that feel apprehensive or overwhelmed about the prescribed food on their plan, especially with those that are prescribed more food than they are used to eating. Nicole also opens up and shares her personal struggles with an eating disorder and how that experience has helped her become a better coach. After discussing the importance of coaching and food relationships, Celeste asks Nicole her opinion on what she feels is important in a coach or a team that sets them apart from others. With Nicole's opinion in mind, she shares how her experiences as a competitor have helped her shape and mold her personal coaching philosophy and also talks about what she wishes potential clients would ask her in their initial consultation call. Next, Celeste asks Nicole to elaborate more on some of her coaching strategies. Celeste starts off by asking a listener question, having Nicole share how she determines how far or how hard she can push her athletes. Celeste then asks Nicole how she addresses situations with clients that go "above and beyond" their plan. Branching off of the topic of monitoring client progress, Celeste asks Nicole about the approach she takes when peaking her clients for competition while taking a macro based approach. Nicole then shares her opinion on what she feels are qualities or characteristics that separate the good athletes from the phenomenal athletes. Celeste then asks Nicole to share her opinion on the somewhat taboo subject of natural athletes in the NPC and their potential for success without having "gifted genetics." Circling back to the focus of client health as Nicole had mentioned previously, Celeste asks Nicole how she keeps her clients internal health a priority. After talking coaching strategies Celeste and Nicole discuss pet peeves and about both the fitness industry in general and coach-client relationships. Nicole gives a more in depth description of how she prioritizes her clients given that they have such varying goals, for example lifestyle and competition, and she also shares her opinion on politics in competing. From there, Celeste starts the second round of questioning, the hypotheticals, and asks that Nicole share her best opinion on each question. The subjects in this round consist of topics such as clients on their road to pro looking to change coaches before hitting the national circuit, client reassurance from Nicole as their coach if they are experiencing doubt during contest prep, what Nicole would like a potential client to know before committing to a competition prep, how she would help a competitor deal with a bad rebound, and if she would follow through with putting a competition client on stage even knowing that this client hadn't been as diligent and dedicated to perfecting their stage presentation. After finishing the hypotheticals, Celeste and Nicole get into the quick fire round of questioning. The quick fire round includes topics such as meal plan preferences, best methods of cardio for fat loss, waist trainers, and supplements. Nicole chooses a few of those questions to elaborate on and share her deeper thoughts and insight. She then shares key advice to listeners about the process of interviewing and hiring a coach and Celeste concludes the episode by having Nicole share where and how listeners can find her and connect with her further. CONNECT WITH NICOLE: https://www.nicoleferrierfitness.com https://www.instagram.com/nicoleferrierfitness/?hl=en https://linktr.ee/nicoleferrierfitness CONNECT WITH CELESTE: https://www.instagram.com/celestial_fit/?hl=en FOOD RELATIONSHIP COACHING FREE SERIES: https://celeste-rainsturk.clickfunnels.com/free-food-relationship-mentorship Episode Time Stamps: [0:45] Celeste introduces Nicole. [1:40] Celeste goes over the format of how and what types of questions will be asked for the Coaches week series. [2:00] Nicole summarizes her coaching philosophy. [2:50] Celeste asks Nicole how she handles the mental and emotional demands that come from being a coach. [4:20] Nicole shares her top three recommendations for clients who are apprehensive about eating the prescribed food on their plan. [5:50] Celeste asks Nicole how her personal struggles with her relationship with food has helped her become a better coach to her clients in the same respects. [7:45] Celeste asks Nicole's opinion on what she thinks makes a good coach or team truly a good coach/team. [9:10] Nicole shares how her experiences as a competitor have molded her approach to her coaching style. [11:25] Nicole discusses what questions she wishes potential clients would ask her before deciding to work together. [13:30] Celeste asks Nicole how she determines how hard or far to push an athlete. [16:25] Celeste asks Nicole how she addresses situations where she feels her clients may be going "above and beyond" their prescribed plan. [18:05] Nicole shares insight on peaking her athletes who take a macro based approach with their diet. [20:00] Celeste asks Nicole what qualities she feels separates the good athletes from the phenomenal athletes. [21:15] Celeste asks Nicole's opinion on natural athletes and their potential for success in the NPC. [22:30] Nicole discusses how she keeps her clients hormonal health a priority. [24:00] Celeste asks Nicole about any fitness industry pet peeves. [25:45] Celeste asks Nicole if she has any pet peeves in terms of coach-client relationships. [27:40] Nicole talks about how she prioritizes her clients, despite their varying levels of goals (ie. competition vs lifestyle clients). [29:00] Nicole shares her opinion on the topic of politics in competing. [31:10] Celeste starts the hypothetical round of questions, starting with this: if she were a competitor going for her pro card and seeking a new approach with coaching, why would she hire Nicole? [32:00] Hypothetical question #2: how would Nicole reassure a client they are on track and will be ready for their show, despite the clients doubts? [33:35] Hypothetical question #3: what is something Nicole wants a potential client to know before committing to a contest prep? [35:30] Hypothetical question #4: how would Nicole address a client who comes to her wanting to reverse and get "back to normal" after feeling they had a hard rebound. [37:50] Hypothetical question #5: would Nicole put a competition client on stage even while knowing that client has not spent enough time on their posing? [39:15] Celeste kicks off the rapid fire round of questions with Nicole. [40:35] Nicole expands on the rapid fire question about firing a client. [42:43] Nicole expands on the topic of supplements and competing. [45:00] Nicole shares advice to listeners about the process of interviewing and hiring a coach. [46:20] Celeste asks Nicole to share how listeners can find and connect with her further.

BRITTANY HAMILTON Jan 01, 2021

Show notes

In this episode, Celeste speaks with Brittany Hamilton, an IFBB Bikini Pro who earned her pro card at Universe in 2019, works as a posing coach and is also a sponsored athlete with Natural Science and Angel Competition Bikinis. Celeste starts off the episode by asking Brittany if she has a routine or a ritual she performs right before her heel hits the stage. Brittany explains how she prefers to stand back and reflect on her prep and the process it took her to get to stage. Next, Celeste presents Brittany a "myth buster" question; asking her opinion on whether or not an athlete should win an overall title before deciding to hit the national circuit. Brittany shares her insight on the topic and afterwards, Celeste mentions how Brittany's placings varied throughout her amateur career with little consistency. She then asks Brittany if she had any doubts in herself or her abilities because of the various placings between both first and second call outs. Brittany talks about the feelings that came with receiving different types of feedback on each physique she brought to stage and what she had to change to best fit the criteria the judges were looking for in bikini. Brittany shares the shocking detail that it has been two years since she last trained shoulders and she discusses the tweaks she's made to her posing and overall presentation to try to compensate for her overpowering upper body. Celeste then asks Brittany what her current training split looks like since she's had to refrain from training certain muscle groups. Despite the sacrifices Brittany has had to make to her physique to stay with the standards of the division, she shares why she loves competing in bikini. Next, Celeste takes Brittany back to her journey as an amateur and asks Brittany what gave her that drive and tenacity to go after and achieve her pro card. Brittany talks about the support from her coach, Adam, from Team See You Later Leaner, and she discusses what she has most benefited from by learning from him and having his guidance throughout her progression as an athlete. After hearing about her experiences thus far with her coaches, Celeste asks Brittany to share one of her favorite moments she has had with them. This question calls Brittany to reflect on this years competitions, and Brittany mentions her feedback from the Klash Championship. She discusses the physique she brought, her feedback, and what her and Adam discussed before building the game plan allowing her to make the necessary changes for the New York Pro. Brittany talks about the extreme changes her training took to bring the look the judges wanted from her. Celeste then guides the conversation in a different direction, asking Brittany about taking time off and when she knows it is her time to take a break from competing. She asks Brittany what she does and how she prioritizes giving her body the necessary rest before deciding to start another contest prep. Brittany explains how she takes breaks more for the mental aspect since she doesn't need to focus on gaining muscle or putting on any more size. Brittany circles back to competing at the NY Pro and how it was the biggest learning experience she's had this season. She shares how her and her coach really took the time and energy to discover the best nutrition and training plan for her to bring her best look to stage. Brittany talks about how self-reflection opened her eyes to what she sees as one of her weaknesses and the strategy she has to improve on this weakness. After hearing that Brittany's plan involves cutting out all sugars and artificial sweeteners, Celeste asks Brittany to share her experiences so far and if she has done any specific testing to further educate herself. Because of all the highs and lows Brittany has experienced through her 2020 season, Celeste asks how she has handled everything both mentally and emotionally. Next, Celeste asks Brittany about her first season as a pro and what it was like to be backstage and surrounded by many seasoned athletes who she has admired and looked up to for years. Brittany also talks about her friendship with Lauren Adams, another IFBB bikini pro, and the positive impact it has had on her journey. Since Brittany is also a posing coach, Celeste has Brittany share what she feels are the most important aspects for a posing routine. After sharing her insight Brittany talks about what she has learned from her experiences working with Casey Samsel, another IFBB Pro who helped Brittany drastically change and improve her presentation. She emphasizes the importance of coaches needing coaches as well, especially when it comes to posing, as an outside eye can catch details that an athlete cannot see in their own routine. After talking competing, Celeste asks Brittany if she has any other hobbies or interests in life that give her fulfillment outside of bodybuilding. Brittany tells listeners about her current job outside of the fitness industry but that she wants to become more involved in fitness by getting her training and nutrition certifications. She talks about how she loves being outdoors and has interests in fishing and before finding bodybuilding was a golf professional. Celeste and Brittany discuss her former career in golf and Celeste asks if there are any similarities in mindset or approach between the two sports and if golf has had any influence on the athlete she has become in bodybuilding. Next, Brittany shares her advice for both first time competitors and girls on their road to pro and then tells listeners where they can find and connect with her further. CONNECT WITH BRITTANY: https://www.instagram.com/britthamilton_ifbbpro/ CONNECT WITH CELESTE: https://www.instagram.com/celestial_fit/ Time Stamps:[0:50] Celeste introduces Brittany. [1:40] Celeste asks Brittany about her pre stage ritual. [4:20] Celeste has Brittany share her opinion on competing at the national level before winning an overall at the regional level. [7:05] Brittany discusses if she had any doubts before earning her pro card as her placings varied between her regional and national shows. [12:00] Celeste asks Brittany about what she changed to make her shoulders seem smaller on stage. [14:15] Celeste asks Brittany to share her training split as she mentioned she doesn't train upper body. [16:20] Brittany discusses why she loves competing in the bikini division. [18:20] Celeste asks Brittany what drove her tenacity and decision to go for her pro card. [20:15] Celeste asks about Brittany's coach and if his support has benefited her progression as an athlete. [23:05] Brittany shares her most memorable moments with her coach thus far on her competing journey. [25:30] Brittany talks about the training changes she made between the Klash and NY Pro to bring the look to match the judges criteria for bikini. [27:10] Celeste asks Brittany if there was anything particular thing she did to prioritize giving her body a break before starting a new prep. [31:35] Celeste asks how Brittany and Adam, her coach, discovered the best nutrition and cardio plan for her to bring the right look to New York Pro. [34:00] Brittany shares what she feels is a weakness of hers and what changes she'll be implementing to improve on this weakness. [36:20] Celeste asks Brittany about her decision to cut out all sugars and artificial sweeteners. [39:00] Celeste asks Brittany how the 2020 seasons lessons have been for her both mentally and emotionally. [42:15] Celeste asks Brittany about her experiences backstage and what she feels being surrounded by other women she's admired and looked up to for years. [44:20] Brittany talks about her friendship with Lauren Adams and what it means to have such a good friend in the sport. [47:25] Celeste asks Brittany what she feels is most important in a posing routine & when stepping on stage. [49:20] Brittany talks about how she improved her posing and what she learned working with Casey Samsel. [54:00] Celeste asks Brittany how she finds fulfillment in life outside of bodybuilding. [56:00] Celeste asks Brittany if her career in pro golf has any similarities to her career in bodybuilding. [57:40] Brittany shares her best advice for first time competitors and for the girls on their road to pro. [61:00] Brittany tells listeners where they can find & connect with her.

MAEGHAN EGLI Dec 25, 2020

Show notes

In this week's episode, host Celeste Rains-Turk speaks with newly crowned IFBB Professional who played and coached club and collegiate volleyball and has been competing since 2016 and just went pro at NPC universe 2020, while working as a sales executive marketing rep for Ticor Title and living the wife and dog mom life, Maeghan Egli, to discuss the ins and outs of her road to her pro card. Maeghan starts by sharing what initially got her interested in the sport and how she began her first prep with a novice coach. She talks about how they learned about the methodology and competing together and how maybe honey-glazed salmon was a little too complicated of a meal while prepping. In her first two years of competing working with this novice coach, Maeghan talks about how she went to her first national show with no understanding of the weight that nationals carry and what it truly means to earn a pro card, despite walking away from that show with a 4th place title. Although she received an incredible placing, Maeghan talks about the day of prejudging for her first national show when she experienced a scare – passing out prior to stepping on stage. As someone with a very all-or-nothing mindset, Maeghan learned the importance of listening to her body and eating or drinking water when she needed it, especially because the incident left her with 12 stiches underneath her chin. As the episode progresses, Maeghan shares the importance of researching a coach and what factors influenced her decision to hire a coach that had more experience in the world of competing than she did as opposed to someone who would learn along with her and the experiences and expectations she had of herself when working with this more experienced coach. Maeghan shares in depth about her no-excuses mentality and how it has brought her this far in not only competing, but in her career and her marriage. She shares the importance of routine in her daily life and how her athlete mentality has influenced her to become the best possible version of herself, which includes merging her professional life with her competition and fitness life. Maeghan shares about all the wonderful opportunities that have presented themselves to her since she made the decision to no longer isolate each part of her life. As the episode draws to a close, Maeghan shares how her strategies have changed between Universe and North American's as well as the feedback she has received and how she plans to grow and change (which also includes a surprising, uncommon area where she is looking for growth). Maeghan talks about how her suit and hair color have changed over the years and the reasoning behind the decision to make these changes. In perfect Confessions of a Bikini Pro fashion, the interview wraps up with Maeghan sharing her best advice for those new to competing as well as those looking to go pro. This wonderful, insightful and relatable episode, Maeghan shows how to live by the words "If it's important to you, you'll find a way; if not, you'll find an excuse." CONNECT WITH MAEGHAN: https://www.instagram.com/maeghanegli/ CONNECT WITH CELESTE: https://www.instagram.com/celestial_fit/ EPISODE TIME STAMPS [1:20] Pre Stage Rituals [3:02] The first Prep [5:04] Working with a novice coach [7:13] Knowing when to switch coaches [10:18] Stepping away from a show and taking time to grow [12:33] Showing up at nationals with a love for the sport over nerves [13:12] Passing out before the stage [16:30] How passing out changed a view on bodybuilding [21:59] Signs your body is giving you that you need a break [24:25] Working with an experienced coach [25:56] Expectations of a new coach [27:36] Post-Wedding Prep [29:00] An athlete mentality and it's influence in life [33:01] Leaving no room for excuses [36:19] Developing a morning routine [39:08] Managing a work schedule with competing and a marriage [43:01] Sharing her business and fitness together on social media [46:10] Inspiration after earning a pro card [47:38] How being a pro effects the way you show up for yourself [49:15] Current goals with no show in mind [50:45] Favorite exercises for glutes, hamstrings and shoulders [52:07] The difference between Universe and North American's [54:09] Peaking strategy leading into Universe [57:22] Changing Hair Color [58:40] Feedback on suit color [1:00:13] Best advice for girls who have never competed before and those on the road to pro Life long athlete, played and coached club and collegiate volleyball, went pro at NPC universe in 2020, wife and dog mom [1:20] pre stage ritual: chatting with the girls in line, no specific ritual, in deep conversations with those around her to distract herself from nerves [3:02] first prep in 2016 and inspiration for competing – longer prep because she had been seeing a trainer at her local gym for winter/summer break to stay in shape for volleyball then go back to college, came back after graduating and the trainer saw her, even though she wasn't training for a purpose. There was a local one in may of the next year and she was all in for it, it was the first time he had prepped anyone, super cheap training like $100/month, started in NOV 2016, intention of may 2017 show. [5:04] working with a coach who had never prepped anyone before – fancy, complicated meals, was hard to control variables, 4 or 5 weeks into prep she was getting leaner and it was obvious he didn't know what he was doing so he brought one of his friends in and asked for help, after 1.5-2 weeks into that she fired the trainer because the other guy was doing the work and she asked the other guy to prep her. Stayed with him for the first 2 years of the competition [7:13] Knowing when to switch coaches – her old coach and her were learning and experiencing things together, she got to the point where she wanted to pursue it in a more competitive way and she felt that she needed someone that had more knowledge than her, not someone who was learning with her. She hired Shane Heugly because he had been in the game and knew what level she wanted to be at as opposed to growing linearly. If you're wanting to look at other coaches, talk to your coach about it, let them understand what your thoughts are and be transparent. She wanted someone who was already competitive at the level she wants to be at. [10:18] Stepping away from your first national show and taking time to grow – the universe delivers when you're ready because I stepped on to that national stage not knowing what a procard was and what placing meant. She was just enjoying training and doing it because she loved the sport. Her husband proposed to her two weeks before nationals, wanting to get married in a year, so after this show she's going to focus on life and wedding stuff, before she even received her placing she knew she was going to take time off, she knew she wasn't going to compete until 3 months after her wedding minimum. [12:33] Showing up at nationals with a love for the sport over nerves – placed 4th at first national show, she thinks that [13:12] passing out before stage – follows her plans to a T – i.e. if plan says eat at 8am, won't eat at 7:59 or 8:01, woke up that morning dehydrated of prejudging, had to get her tan touched up and got super dizzy standing in line for touch ups and passed out in the tanning tent, woke up instantly and had hit the underside of her chin on the fan in front of her, split open her chin, stepped on stage for prejudging with makeshift bandages under her chin, held a tissue there seconds before she stepped on stage, went to the ER later that night and got 12 stitches, went back and did finals with stitches in her face. Lessons learned – don't cut water, don't drink wine the night before and EAT if you're dizzy! [16:30] How passing out changed her view of bodybuilding – it's hard because it could have been prevented had she eaten before she went to tanning, get in the mindset in competing that it's so hardcore you should push through the suffering, you need to recognize your limits. Stepping on stage is not worth your overall health. In that moment I felt like I had to push past it, but it's important to know that you do have to go to extreme levels, but if it comes down to "I'm going to pass out" just eat and drink some water. The fact that she hit the only part that the judges couldn't see was insane. She knew that passing out was on her, her coach didn't tell her not to eat or drink, she made that decision. Also judges will disqualify you if they know you passed out. [21:59] Body giving you signs you need a break – 3-4 weeks out from USAs, her body was stalling, not losing weight, was doing HIIT and steady state cardio (2-3 sessions/day) and nothing was changing. Coach at the time reached out to friends and was like "what do I do" and the coaches gave little pieces of advice (i.e. parking further away, increasing overall NEAT). Was getting so tired that despite cardio going up, daily activity was going way down, wasn't doing anything, that was negating the cardio. Didn't properly address it, didn't reverse properly after the show, tried to do macros but had no idea how to, was overeating at time, her body eventually "gave up" and she got to a weight where it didn't change, but she wasn't comfortable with it [24:25] Shows with an experienced coach – never doubted whether or not she would be ready [25:56] Expectations with a new coach – didn't want to do macros, she just wanted to feel good, did a meal plan "with options", interchanging her proteins/carbs/fats. Got a meal plan implemented and was focused on making her coach happy – helped that she was a collegiate athlete. She wanted to know if she was going to get results with him so focus was to be 100% so she could be focused on that. Cardio was down and food was up, had a really good maintence while adhering to the plan [27:36] Post-Wedding Prep – started at a high maintence and worked into the prep, started with a mini-cut for 4 weeks before the wedding and then started prep 1-2 weeks after she got back for nationals in November. Shane is slow to change things with her athletes. "If your body is still responding, there's no need to change anything". [29:00] An athlete mentality and it's overall influence in her life – had a coach say one time "if it's important to you, you'll find a way, if not, you'll find an excuse". It became engrained in her and has looked at that in all areas of her life. If it's truly important to you, you'll make it happen. Was late to practice because her car was towed and made her run lines because she was light. If you wouldn't have parked in the tow zone, you wouldn't have gotten towed, then you wouldn't have been late. If you want something, you won't let anything stand in the way. "you're either growing or dying, there is no stagnation" [33:01] Leaving no room for excuses – adding things into a routine. Wanted to read books and recognized that she needed to set it in the schedule, developing a plan around her goals. Started reading during steady state cardio because she was "wasting" time via Instagram/music so she started reading during steady state to maximize. When the gyms shut down she implemented a bedtime routine where she would read before bed, helped relax her. Added a morning routine and started reading during that time too. She was noticing that things she would learn about in books would show up in life and she was able to handle situations better because she had more knowledge from the books. Our brain is attunded to be mindful of the things that happen to us. [36:19] The beginning of the morning routine – miracle morning by Hal Elrod, spent the first 20 pages arguing with the book lol and then she said ok, I'm going to try this, then she tried it. After the first 3 days (which sucked), then she started the morning routine and then noticed that the anxiousness that had cropped up in COVID world was beginning to melt away. [39:08] Managing a work schedule with competing and a marriage – sales and marketing rep for a title company, pre covid she was meeting with real estate agents and learn how they market themselves, then try to fill the holes in their business. When covid happened, zoom became king, had to get appointment with clients via zoom because realtors initially wanted to meet when things went away, then it got to the point where everyone did zoom all the time and they were over it lol. Relationship wise, he is a grower for family dispensary, it's all he's been doing and they were considered essential so literally nothing changed for him, he still worked his regular job and regular hours. She's home when he comes home for lunch which is different, but nothing really changed. They saw each other more because she was working from home and not 45 minutes away. She also had two extra hours because she didn't have that extra drive time. Didn't have to wake up at 4:30 anymore and could wake up at 5:30. Prep wasn't easy, but easier in terms of fitting things in. [43:01] Sharing her business (title company and fitness) on social media – tried to keep fitness and normal life separate in the beginning because she thought it would be looked down on by people who don't know anything about the sport. She wanted to remain professional, and FB was her business side of things whereas IG was all the competing stuff. Noticing clients and potential clients had a huge wow factor when they found out she was a competitor. When business and health align, you flourish. The more she combined the two worlds, the more she is seeing inspiring people and getting business opportunities she wouldn't have otherwise gotten. [46:10] Feeling differently after earning her procard, shift in goals with the sport – felt the fire to work hard and reach the procard goal, but she feels more relaxed now because there is no show in mind and there isn't a big "all or nothing" mentality right now, but at the same time, feels so motivated and excited and wants to be better, but once she got her procard, her level of intensity increased. Super motivated and inspired, yet calm about it [47:38] how does being a pro effect the way you show up for yourself – train harder, pushing harder and failing more with weights, now isn't just "going through the motions" and her husband went to her with the gym for the last 4 weeks of her prep so her husband could spot her and she couldn't take short cuts. Even in the garage gym, she feels like she's been on another level and pushing even harder [49:15] Current focus/goals – wants to properly reverse and wants to know what she will do to make herself competitive at the pro level. Wants to go in with intention. Need shoulders, glutes and calves, so on those days, she's hyper focused because she knows she needs to really push until failure. Also added calves in on another day [50:45] Exercises for glutes, hamstrings and shoulders – hip thrusts (HEAVY), tie between dumbbell shoulder press (with husband spotting so she can go heavy) and lateral raises seated (feels like it puts more focus on her shoulders), hamstring curl machine [52:07] what set her apart at universe as opposed to north americans – posing 100%, her north americans posing was "cringey" lol. The DJ at north americans was awesome, so the DJ was awesome, and she was way too excited and she practically ran on stage and posed way too fast and ran off. Practiced being slower with headphones on to super fast music (lots of latin music) and focused on being slow so the judges will focus on her and show off what she worked for. [54:09] Peaking stra…

Full show notes at the publisher

DR. CHELAN NOUR Dec 18, 2020

Show notes

In this week's podcast, Celeste interviews Dr. Chelan Nour: Anesthesiologist, mother and IFBB Bikini Professional.

The pair kick off the podcast by talking about show day rituals, as well as how Chelan serves to be a positive source of energy towards other competitors backstage during show day. Chelan and Celeste go on to mention the importance of positivity and the value of "Celebrating each others" both as people and competitors.

The two go on to talk about various obstacles encountered during prep, and how ultimately everything we do comes down to choices we make. Chelan talks about sayings she incorporates into not only her preps, but lifestyle as well, called "Chelanisms"

Chelan elaborates on her journey in fitness, from just starting out to earring the title of IFBB Professional. She goes on to discuss some of the various obstacles she encountered along the way, but ultimately how she overcame them and now views them as being blessings in her life.

As a physician, Chelan describes her path to becoming a doctor, and her decision to specialize in anesthesiology. She describes how the discipline she acquired through studying and medicine have translated into the discipline she needs to be successful in bodybuilding and motherhood.

Celeste and Chelan talk about Chelan's experiences competing in the national circuit, as well as feedback she has received from judges along the way. The duo converse on Chelan's ultimate "Why" for competing in the first place as well as things that have continually inspired her throughout her journey. Specifically, Chelan emphasizes the impact a previous podcast on the series affected her on a very personal level.

Chelan shares valuable advices for both new competitors and those who are on their road to pro. Moreover, she talks about the importance of manifesting and dreaming about your goals to make them come to fruition. Quoting Chelan "If you can dream it, you can do it!"

CONNECT WITH CHELAN: https://www.instagram.com/dr.chelanashley/ CONNECT WITH CELESTE: https://www.instagram.com/celestial_fit/

EPISODE TIME STAMPS

[00:45] Celeste introduces Dr. Chelan Nour to the podcast, highlighting her accomplishments: both as an athlete and in the professional

[2:23] Celeste asks about a ritual Chelan has before she steps on stage

[3:06] Chelan talks about how she brings a positive supportive energy to the backstage atmosphere "celebrating each other"

[3:51] Celeste inquires about Chelan's various "Chelanisms"(ie "being hungry is a choice")

[4:47] Celeste and Chelan talk about viewing hunger as an opportunity vs a disappointment

[5:32] Celeste asks how Chelan started competing

[7:17] The pair discuss Chelan's experience prepping herself for her first competition

[8:34] Chelan discusses about her "fomo" watching others compete nationally while she was recovering after her surgery

[11:36] Celeste and Chelan talk about how we can accomplish our goals, despite various obstacles that come our way

[12:18] Chelan mentions the various blessings she has had thought the COVID pandemic

[13:30] Celeste asks how Chelan manages all of the various moving parts of her busy life

[14:54] Celeste asks if Chelan ever pictured she would be where she currently is as a mother (39, single living in LA)

[15:53] Chelan describes how she is grateful for the changes in her life as they have allowed her to find a life she never would have imagined

[16:33] Chelan shares how bodybuilding is a blessing

[17:16] Celeste asks Chelan about her experience adjusting to single life

[18:33] Chelan describes her journey to becoming a physician

[20:13] Celeste inquires about how Chelan manages days that are unexpected or out of the blue

[21:13] Chelan mentions shifting her priorities from work to her bodybuilding goals and goals of motherhood

[21:33] Chelan describes her love for medicine and her choice to becoming an anesthesiologist

[23:19] Celeste asks if the disciplines of motherhood and being a physician translate into bodybuilding

[24:15] Chelan talks about how the difficulties motherhood have ultimately shaped her productivity

[26:34] Celeste asks what inspired Chelan to go back and forth from regionals to nationals

[28:05] Chelan talks about the connections she has fostered through bodybuilding and social media

[28:57] Celeste inquires about Chelan's "why" for bodybuilding

[30:08] Chelan describes how she manages her emotions and expectations in competing

[31:50] Celeste inquires about Chelan's use of low pressure fitness (LPF)

[32:00] Chelan describes her experience working with an LPF coach and her

[34:00] Chelan talks about her experience from judges at her various shows

[34:35] Chelan mentions "eating her way" towards her pro card and "being hungry" even when she was not

[36:40] Chelan talks about the impact celeste previous podcast with Maya Soleli had on her life and journey as a competitor

[38:09] Celeste asks what Chelan's process was like hitting the national circuit

[39:17] Chelan mentions her experience winning the overall

[40:09] Chelan talks about her stage presence and proudly showing off her hard work

[41:35] Celeste asks what Chelan would say to women who are hesitant to compete because of their age

[42:23] Celeste inquires about Chelan's post show reverse dieting experience

[43:23] Chelan mentions her experience jumping into her pro debut 5 days after earning her pro card

[44:33] Celeste asks about Chelan's goals for her next season as an IFBB Professional

[46:56] Chelan mentions t her goal of placing top 10 in a show as a goal

[46:21] Celeste asks about Chelan's favorite exercises for glutes, lats, and shoulders

[49:09] Chelan describes the importance of mind muscle connection to help simulate muscle growth

[49:26] Celeste asks what the biggest difference is between being an NPC vs IFBB athlete

[51:05] Celeste inquires for advice for someone who is never competed before, as well as someone who is on their road to pro

[53:10] Chelan talks about the importance of always continuing to show up and how persistence helps us achieve our dreams

[54:25] Celeste asks Chelan to share her social media handle for users to connect with her

[55:58] The pair discuss how our lives and identities are not dependent on instagram

[57:30] Chelan asks Celeste to share her upcoming competing goals

JENNIFER ST PETER Dec 11, 2020

Show notes

In this episode, Celeste speaks with Jennifer St Peter, an IFBB Bikini Pro, and a financial service industry career woman who also has her black belt in Krav Maga. Jennifer won her pro card and took the overall title in 2019 at Jr Nationals. Celeste starts off the episode by asking Jennifer if there's anything she thinks about or a ritual that she performs right before her heel hits the stage. After sharing her routine, Jennifer goes on to talk about her experience with Krav Maga, telling listeners how she got started in the sport and how long it took her to achieve her black belt. Jennifer mentions that her and her husband took on Krav Maga as another fun "fitness thing" they could do together as a way to challenge themselves. Celeste and Jennifer then discuss the discipline that comes with Krav Maga and bodybuilding and Celeste asks if the disciplines that both sports require differ or support one another. The conversation then transitions to the Instagram page Jennifer shares with her husband, who is also a competitor. Celeste asks Jennifer to share how she and her husband met, about the nature of their relationship, and what made them decide to start and run their Instagram page together. Jenn explains that before meeting her husband she was not a someone who went to the gym and working out was not part of her regular routine. She explains how Travis, her husband, originally got her attention by challenging her to a Sudoku match and how from there the relationship blossomed into a future of exploring and growing together in new ventures, many of them being activity and fitness related. She shares what it is like to be on prep at the same time as her husband and the dynamic their relationship takes on during that time. Celeste also asks Jennifer about how her and Travis prioritize their schedules while on prep, as they both also work full time. After discussing scheduling and priorities during prep, Celeste asks if Jennifer and Travis currently have any plans or goals outside of bodybuilding competitions to accomplish since they are now both in an improvement season. While on that subject, Celeste asks Jennifer about what it feels like to be in her first long off season after being in prep or competition mode for the last three years. Jennifer talks about how she sees the current situation with Covid as a blessing in disguise, forcing her to give her body the rest it needed after being on a regimented training schedule for so long. Jennifer shares some of her struggles and challenges she faced while prepping during Covid and what it took to finally get her to the stage. She also mentions how she and Travis are experimenting with taking a macro approach to their diet for the first time as opposed to their preferred meal plan approach. Celeste then refers back to Jennifer's mentioning of an injury she sustained while being in prep, asking her to share more details about the injury; how it happened, what she was doing, and how she adjusted her prep strategy accordingly. Next, Celeste asks Jennifer about her current goals she's focusing on this improvement season in regards to improving the physique she'll bring to the stage next season. After sharing where she will be focusing her attention in her training, Jennifer talks about her posing. She shares the feedback she received and where and how she will be adjusting her presentation. Jennifer talks about her experiences with her posing coach and what she has learned from working with her. Celeste acknowledges that Jennifer has become a student of the sport, taking the time to study not only her feedback but also what the judges are rewarding and how she can apply that to her personal stage presentation. Celeste asks Jennifer about the biggest differences she's noticed in terms of conditioning and physiques as she made the transition from the NPC to the IFBB stages. Next, Celeste asks Jennifer about her training and has her share her favorite exercises for glutes, hamstrings, and shoulders. Aside from training, Celeste circles back to the topic of diet and nutrition, asking Jennifer how she hopes and plans to enjoy the holiday season now that she is using a macro approach. Jennifers mentions the need for a mental, and physical, reset and how she will implement that in regards to nutrition during the holidays. Jennifer then gets the opportunity to share how she became affiliated with the Competitors Cookie Co. She talks about her love for cookies, how she started working with them and how she was able to create her own cookie. Jenn shares the fun yet difficult decisions she has to make when deciding which flavors and combinations she wants to include in her personal cookie. After discussing the art of cookie creating, Celeste asks Jennifer about her journey mentally and emotionally through her varying placings on the national stage after having been a top placing competitor at the regional level. Jennifer touches on her experience at NPC Universe and how she saw her lower placing as an opportunity to grow and better herself as opposed to letting it defeat her. She then walks us through her experiences regarding the feedback and adjustments to her training and physique she made to try to satisfy what she thought the judges wanted to see, yet how ultimately, she realized she needed to bring the physique that she personally was happiest with presenting. Jennifer explains how she met and ended up working with her current coach, Casey, of Team Boss Bodies, and the plan they created together to help Jennifer reach her goal of becoming a pro. Jennifer shares her biggest takeaways from all her national show experiences, discussing her mentality going into each show and if her thoughts and expectations changed from show to show. After sharing her mindset approach to her national competitions, Celeste asks Jennifer to share her best advice for the first time competitor as well as the girls on their road to pro. Finally, Jennifer tells listeners can connect with her further and shares the best way to find her on social media. CONNECT WITH JEN: https://www.instagram.com/ua_fitcouple/ CONNECT WITH CELESTE: https://www.instagram.com/celestial_fit/ EPISODE TIME STAMPS: [0:45] Celeste introduces Jennifer. [1:40] Celeste asks Jennifer to share her pre stage ritual. [2:45] Celeste asks Jennifer about how she obtained her black belt in Krav Maga. [4:40] Jennifer talks about how the discipline she gained from Krav Maga carried over into bodybuilding. [6:40] Celeste asks about the beginnings behind the Instagram page Jenn & her husband started together as well as her beginnings in fitness. [10:30] Jennifer talks about how her and her husbands schedules work seeing as they are both athletes and work full time. [13:33] Celeste asks Jennifer if her and her husband have any goals or activities they plan on doing together during their improvement season. [15:00] Celeste asks Jenn about how she feelings about taking her first long off season after three years of almost consistent prepping and competing. [22:43] Jennifer shares details about her fall she had while in prep. [28:35] Celeste asks Jenn about any goals she has for her current improvement season. [30:25] Celeste has Jenn share feedback she has received on her posing. [33:50] Celeste asks about Jenn's transition from the NPC to the IFBB and what differences she noticed in terms of conditioning and physiques. [36:30] Jennifer shares her favorite exercises for glutes, hamstrings and shoulders. [39:25] Celeste asks Jenn about how she will be approaching her diet and how she plans to enjoy the holiday season now that she isn't dieting. [42:50] Jennifer talks about her cookie obsession and how her collaboration with the Competitors Cookie Co. [48:40] Celeste asks Jenn about her feelings mentally and emotionally in regards to her varying placings at her national shows despite having been a top placing competitor. [57:00] Jenn talks about the difference in her thoughts and expectations going into each different national show. [60:15] Celeste asks Jenn to share her best advice for first time competitors and also for the girls on their road to pro. [63:30] Jenn shares where listeners can find and contact her on social media.

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